How To Take Off Pounds (And Keep Them Off!)

How To Take Off Pounds (And Keep Them Off!)

Choosing to lose weight is a personal decision that takes a lot of work to accomplish. It can mean making sacrifices and changing your lifestyle completely. But anyone who lost weight will tell you that it's worth it. If you've made the choice to lose weight, here are some weight loss tips that can help you.

Continue eating foods you love, even sugar-filled, fattening foods, in moderation when trying to lose weight. When you completely deny yourself your favorite foods, you are more likely to end up binging. This leads to more calories eaten than if you just occasionally indulged in your favorite fattening foods.

To lose excess weight, you should exercise four to six days per week. While aerobic exercise, such as walking, increases metabolism, resistance exercise, such as lifting weights, increases muscle mass. The more muscle mass you have, the more calories you burn. So, a mix of the two will maximize your weight loss efforts.

Take the stairs! Whether it's a single floor or quite a few, ditch the elevator. While this may seem like a very small deal, you are getting a great cardio workout if you take the stairs. Not only is this good for your health, you will lose weight. Once you are used to walking up the stairs, try running (but be careful)!

Weight loss may seem like an impossible goal, and if you only focus on the actual loss, it will be quite difficult. Make sure to factor in all of your other goals while you are losing weight. This allows you to have more small victories and stay more motivated.

Keep your weight loss permanent by eating natural foods. Avoid all processed foods and choose fruits, vegetables and healthy proteins. Even if you don't like cooking, plenty of fresh veggies are available in frozen form for quick, healthy meals. Read labels, and remember that the more ingredients listed on the label, the worse the food is for maintaining your weight loss.

If you are trying to lose weight, use the Internet! Sure, you can learn about diets online but it's even better if you join an online weight-loss community or forum. Diet forums can help you stay motivated and offer you the opportunity to help others by sharing your own experiences. There's an online community for nearly every diet.

To help you in your weight loss journey, discover how you got here. Why do you eat? When do you eat? Yes, you eat for nourishment, but why else? Before you can successfully learn new eating habits look into how you got overweight in the first place and address that.

When you are trying to lose weight you should always have some sugarless gum available. Chewing gum suppresses the appetite. It gives your mouth something to do and the flavor can distract you from cravings. Mint gums also make your mouth feel clean. Most people do not want to eat when their mouth feels clean.

When you've made the decision to lose weight, you've got to commit to staying the course. Take these tips and use them as a way to help you stay on the right path. Losing weight may mean changing your way of life, but you'll find that once you see results that your life will be much better.

Tips On How To Lose Weight Fast And Easy

Tips On How To Lose Weight Fast And Easy

Most people want to lose weight and become thinner. However, getting started losing weight can be difficult for them. This article contains many tips that can help you with your struggle to lose weight. These tips can guide you on ways to start losing weight and help you through the process.

When you want to have a snack or are eating a meal, make sure you sit at the table to eat. Sitting down to eat helps you avoid “mindless eating” while losing weight so you can avoid eating more than you planned. Eating at the table also helps you control portions.

Don't cut yourself off from fun with friends and family for the sake of your diet. It is a realistic scenario that you will end up on an outing to a restaurant at some point in your diet. Choose wisely when you end up looking at a menu. Look for foods that are low in fat and calories.

Throw some sunflower seeds on your salad to increase the amount of fiber and protein you're getting from it. Flax seed oil is also excellent for someone who is losing weight, so use that in a salad dressing with vinegar, and your salad goes from ordinary to extraordinary in one fell swoop!

Find a non-food way to reward your efforts. Instead of treating yourself to a hot fudge sundae for reaching a weight-loss or fitness goal, treat yourself to a new workout outfit, a round of mini-golf or a spa treatment. This will train your brain to associate success with these kinds of activities, rather than food.

Giving up chocolate is very difficult when dieting and it is one of the things that many people end up eating when they cheat. There is no need to give up chocolate, you just have to watch the type you are eating and the amount you consume. Switching to a dark chocolate saves a lot of fat and calories.

While drinking water will not actually cause you to feel full in your stomach, it can have a psychological effect on many people. The feeling of putting something into your mouth is often enough to help sate any need for eating that you may be experiencing.

If you're looking to lose weight one of the most important things to have is patience. You are not going to lose it all overnight. It will take months of dedication, watching what you eat and building an exercise regiment, to stand a chance of success. So, set up a plan that will get you there over the long term. Weight loss is not a sprint, it's a marathon.

A well known key to weight loss is to do more exercise. Aerobic exercise burns calories that you consume. While changes to the diet are effective, embarking on an exercise plan in conjunction, will aid your weight loss effort dramatically. People who exercise regularly are less likely to be heavy.

While most people want to be thinner and lose weight, it can be difficult to get started. The tips provided to you in the above article can give you some insight on how you can get started losing weight and becoming thinner. These tips can help you through the weight loss process.

A Quick Guide For Reaching Your Weight Loss Goals

A Quick Guide For Reaching Your Weight Loss Goals

Losing weight is something that everyone strives to achieve. However, it must be made clear that weight loss doesn't entirely depend on the amount of exercise you get. Learn about ways that you can lose weight and keep it off. The article below outlines some great ideas for you to use in your endeavor for weight loss.

Contrary to popular belief, hunger should not be a part of your weight loss efforts! Eating smaller, more frequent meals along with healthy snacks, will keep your body functioning better and prevent you from having to suffer through those impossible hunger pains! So eat enough to avoid being famished, but eat smart to facilitate your weight loss!

Your age is a determining factor in the type of weight loss program you decide to embark on. Everyone has a metabolism, but as you age and depending on your gender, you will see that as you age, you will have to work harder to boost your metabolism because it naturally will slow down. So, take initiative and start working towards your weight loss goals today, so that you will be in better shape as you age.

Want to exercise more but don't know where to start? Try making a list of things that you enjoy doing and take any movement at all. Even relaxing at the beach can be turned into a work out. Walking in the sand can use your legs muscles more than working across a flat, concrete surface. Take a long walk to your beach towel or down to the water a few times and enjoy the scenery while getting your exercise in.

You can supplement your weight loss plan by adding extra steps into your day. When you go to the grocery store or to work, park further away from the building than you usually do. By doing this small thing, over time those steps add up to extra calories burned and extra pounds shed.

When trying to lose weight it is a good idea to come up with a specific weight loss goal. Just desiring to be thinner is not enough, since establishing and then reaching goals can be a motivator do your best to make attainable goals and reward yourself when you reach them.

It is important to stay motivated when trying to lose weight. Many people fall at losing weight because temptation gets the best of them and they go off their diet or they stop exercising. Try to find a motivation. For instance, if you go to a store and you see a dress you love, tell yourself that the only way you are going to fit into the dress is if you lose weight.

Everyone wants to lose weight for many personal reasons. It doesn't always matter how much you exercise, especially, if you're not eating as your should. Learning about different weight loss methods is always the key to your victory. Use the tips from the article above for an utterly successful approach to weight loss.

Simple Tips To Help You Get The Weight Off

Simple Tips To Help You Get The Weight Off

When you take all the available weight loss information out there into account, you may soon feel confused. That is understandable. You need to start simple to get the best long-term results. Below you will find some easy, and fast, tips to get you started on your weight loss path.

Be realistic when starting a new diet and exercise regimen. In the beginning you will be tired from working out- you must keep with it and be patient. It is important to stay consistent with exercise and diet to lose weight. Although you may not immediately lose weight, just keep at it and you are guaranteed to see results.

Try to get out of the house as often as possible when you are on a diet. It is important for your body to get fresh air, which will help to reduce stress and anxiety. Also, when you are out of the house, this will reduce your temptation to eat.

Always note and focus on the positive points of your weight loss efforts. If you are focusing on things that are difficult, goals you haven't reached, and areas you have fallen, you won't be able to fully get into your weight loss venture and could find yourself discouraged when you could be enlightened over the positive points of your venture.

Juice: who doesn't like it? It's the sugary, delicious sweet part of the fruit. However, people interested in losing weight might want to cut out the juice. Although derived from natural fruits, most juices have no fiber and little to offer nutritionally in the way of vitamins, with the exception of the high levels of vitamin C found in orange juice. Tomato and V-8 juice fare somewhat better, and are very low-calorie to boot, but both are loaded with salt. So if you want to lose weight, either skip your morning juice in favor of morning tea or coffee, or choose one of the reduced-calorie “healthy choices” juices now on the market. You'll still get that sweet-tart taste without all the calories.

Do not compare yourself to the people that you see on television. These people hire professionals to help aide them in their wight loss. Their diets are supplemented by certain foods that would not be healthy to a normal person. Just focus on becoming like the average person and not a celebrity on tv.

Many people are looking towards green teas to help them in their journey with trying to lose higher amounts of weight. There is some research which seems to indicate that the substances in green tea are not only healthy in the fight against cancer, but that they can assist in weight loss as well.

When you use these weight loss tips, along with your own program, you will get the best results in the least amount of time. Every person is different and not every program is right for everyone. These tips, however, are universal. When you keep them in mind you will have nothing but success.

Winning Tactics For Giving Up The Diet

Winning Tactics For Giving Up The Diet

You might disagree, but hear me out on this, if you're thinking of going on a diet to lose those extra pounds think again. Long-term weight control through dieting is near impossible, for the simple reason is that diets promote only short-term solutions not long term.
After dieting you'll certainly look lighter on the scales, but in most cases this is because you've dumped a few pounds of body fluid and muscle, and not because you've lost any significant amounts of body fat.
One of the main reasons diets don't work is because they send the body into starvation mode – a survival mechanism for times when humans faced periods of famine. Cutting back on our energy intake causes the body to lower its metabolic rate, which reduces its ability to burn fat.
At the same time, hunger signals increase and we quickly start to crave high energy foods loaded with fats and sugars – the exact foods we are trying to do without!
Alarmingly, research has shown that repeated dieting actually makes it harder to lose weight and easier to put it on.
This is because when you dump the diet and return to normal eating habits, the drop in metabolic rate caused by the diet means that your old eating habits actually represent excess in calories.
Not only do you regain the fat stores just lost, but you may even gain a bit extra.
Five more reasons to stop dieting
* Diets sap energy – Too little food means not enough energy for
physical activity.
* Diets lower your metabolism – Dieting causes your body to
conserve energy, making results harder to achieve.
* Diets are unhealthy – A cycle of rapid weight loss followed by
weight gain can lead to a loss of lean tissue from your body
and calcium from your bones. It also strips the body of
essential
vitamins and minerals.
* Diets make food the enemy – Food provides nourishment and
comfort. Diets can make you afraid to eat, depriving you of one
of life's pleasures.
* Diets cheat your confidence – Going from one failed diet to the
next can leave you feeling depressed and create a cycle in
which guilt battles against food.
Regular physical activity and a healthy, balanced diet aren't as glamorous as the quick fixes, but they do get better results.
Start with one extra exercise session and one less fatty takeaway meal per week, and gradually work towards a lifelong plan for achieving your best weight.
If you change the way you eat or exercise to lose weight, ask yourself this question. Can I see myself sticking to this routine for life?
If the answer is “no” then its time to change what you're doing. Any healthy weight loss plan should include the following:
* A wide variety of foods.
* Regular and enjoyable exercise.
* Enough filling foods to avoid constant hunger.
* At least 1200 calories a day.
* Flexibility for treat foods and social occasions.
* A realistic goal of your best weight (not necessarily your lowest weight.)
Fact
A realistic weight loss is around one to two pounds per week. Fast weight losses are not fat loss but glycogen and water. If you lose weight quickly then you will probable
return back to the weight at which you started as quickly as it was lost.
Fiction
* Weight loss is quick and simple.
* Exercise is not necessary.
* Certain exercises can spot reduce.
* Carbohydrates (for example, bread, potatoes, rice, and pasta) are fattening.
Eliminate calorie-dense foods such as cookies, sugary desserts, chips, fries, pizza, candies, crackers etc.
Research on people who have successfully lost a lot of weight and kept it off long term, shows that the vast majority succeeded by consuming a low fat diet high in fibre coupled with strength training and cardiovascular activity.
These are the basics you'll need to aim for.
A sound weight loss-eating plan should:
* Be nutritionally sound, providing all the nutrients you need.
* Never promise fast weight losses.
* Offer an eating plan based on real food.
* Allow you to eat out.
* Avoid expensive meal plans, products and supplements.
* Not avoid carbohydrate foods, e.g. bread, rice, pasta, cereals and potatoes.
* Make gradual dietary changes.
* Provide knowledge.
* Allow you to eat all foods
* Recommend physical activity.
Fat calories are more fattening than carbohydrate calories. Your body can easily convert the fat you eat in food into body fat, so to lose weight you need to cut down on fats and foods that contain it.
Consider the following steps to reduce fat in your diet.
* Use skimmed or skimmed milk in drinks, cooking and on cereals.
* Buy a non – stick frying pan.
* Buy a cheese slicer
* Cut the visible fat from meat.
* Eat very little pastry.
* Learn how to read a food label.
* Substitute low fat yoghurt for cream.
* Remove the skin from chicken and turkey.
* Eat fruit as snacks rather than eating chocolate and biscuits.
* Eat fewer burgers and sausages.
In conclusion the way to lose body fat and maintain muscle is to have a food program for life and more energy output. Increase the amount of fruits, vegetables, non-fat dairy products, whole grains and beans that you eat.

Rapidly Lose Weight Following These Simple Steps

Rapidly Lose Weight Following These Simple Steps

Many people believe that to be victorious in weight loss, they must pay hundreds of dollars to different companies, that will provide them with a proper weight loss plan. This is your body and only you can know what feels right to you. Create your own weight loss plan by reading as much as you can on the topic and stick to it. The article below will provide you with a head start, filled with useful tips.

A great way to lose weight is to start doing HIIT cardio. “HIIT” is short for high intensity interval training. This training is great because you drastically reduce the amount of time you spend in the gym, and this method is proven to be more effective than regular cardio.

To assist you in reaching your weight loss goals, you should try and drink at least 8 glasses of water a day. Drinking water not only hydrates you but will also satisfy your appetite so you are not craving unhealthy foods. This should help you reduce your calorie intake and lose weight faster!

Add exercise to your daily routine. The only way to lose weight is to burn off more calories than you consume, so increasing your physical activity is an important way to help you reach your goal. Taking the stairs instead of the elevator, or parking farther away from buildings so that you have to walk more, are simple ways to burn excess calories which will benefit your aerobic fitness too.

Enlisting your friends or family for support makes weight loss goals easier to achieve. Having a diet buddy makes you accountable to someone other than yourself, and you'll have someone to encourage you if you're in a slump. Additionally, if the people around you know that you're serious about your weight loss, they'll be less likely to tempt you by offering you treats or dinners out.

To add variety to your diet and enhance your weight loss success, keep an open mind about foods. Just because you didn't care for the taste of spinach when you were a child doesn't mean you won't find it appealing as an adult. Try sampling healthful vegetables and fruits you've never eaten before and you might just be surprised at what you've been missing.

If you're having a hard time staying motivated during your weight loss journey, consider making yourself more accountable. Join any one of the thousands of online weight loss communities and discussion boards. You can track your progress, pick up tips and tricks from people who understand your situation, and possibly even make some new friends.

If your goal is increased weight loss, try keeping a journal. It is so easy to eat more, and more often, than you realize you do. By keeping a journal, you can track when and what you eat, and what you were doing and feeling at the time. Over time, this information can give you tremendous insight into your eating habits and help you to make beneficial changes.

You don't have to invest a massive amount of money for successful weight loss. Learning about weight loss as a whole, can actually aid you more in your success than any weight loss plan ever could. Use the above tips to help you in your endeavor, for a healthier future filled with weight loss.

How To Lose Weight Easily, Quickly And Naturally Program – Natural Weight Loss

How To Lose Weight Easily, Quickly And Naturally Program – Natural Weight Loss

It is easy to lose weight quickly and naturally if you have a systematic weight loss program. Many people failed to lose weight successfully because of the natural tendency to choose easy quick fix programs such as going on drastic diets, popping diet pills or persuaded to buy some exercise gadgets that simply do not work. In my other articles, I have addressed these issues and why such easy quick fix programs simply do not work in the long term and will not repeat them here.

To lose weight quickly, naturally and easily, you have to combine a healthy eating habit, correct cardio and strengthening exercises. We shall touch on the subject of how to lose weight quickly and naturally through a healthy eating program in this article.

• Increase Your Metabolism – Eat 5-6 small meals daily. It has been scientifically proven that by eating frequently, you will raise your body’s natural metabolism. That means your body will burn more fat naturally. You become a fat burning machine all day long.

• Eat Less Calories – Although you need to increase meal frequency to lose weight naturally, you must be mindful of your caloric consumption. Calories consumed must not exceed calories expanded for your daily energy. So keep your meals small and cut down on dietary fats as each gram of fat contains 9 calories whereas each gram of protein and carbohydrate contains only 4 calories.

• Avoid Starchy And Processed Flour Foodstuffs – These foodstuffs are easy to digest and turn into sugar rapidly and in turn get converted to body fat if these sugar calories are not used up as energy quickly. So ditch your cakes, cookies, pizzas, pastas, white rice etc Replace them with high fiber bread, legumes, brown rice, grains and nuts instead. So stay away from fast food restaurants as most fast food menus offer such foodstuff.

• Avoid All Sugary and Soft Drinks – Reason is obvious. Most if not all of these kind of drinks are heavily laced with sugar and sugar gets converted to body fat very quickly. You have to run on the treadmill for 20-30 minutes just to burn away a can’s worth of calories in a soft drink. Just imagine how much body fat you will accumulate if you drink just three cans of soft drinks a day along with 2 cups of sugar added coffee?

• Avoid All Forms Of Alcohol – There are about 7 calories in a gram of alcohol. Alcohol calories have zero nutritional value. They are just mere empty calories. Indulging in regular alcohol consumption not only wrecks your health, it will set back your weight loss program completely.

Oh….so you think this eating habit is difficult to implement or that you will miss your sugary foodstuffs and soft drinks? Not to worry. You may experience some withdrawal symptoms at first but after a week or two, you will be weaned off your sugar and simple carbohydrate cravings. Once your addictions to these foods are curbed, you will no longer have your sweet tooth and will naturally avoid such foodstuff.

Just by following these healthy eating habits, you will start to lose weight easily, quickly and naturally. Include cardio and weight lifting exercises into your weight loss program and your weight loss will be permanent.

Useful Tips To Melt Those Unwanted Pounds

Useful Tips To Melt Those Unwanted Pounds

There are so many questions that should be answered when you are seeking to find the very best of weight loss information. Wading though all of the abundance of information can become confusing and tiring quickly. Below we have compiled some easy tips for making the most of your personal weight loss journey.

Packing your own lunch and several healthy snacks before you leave home will help you lose weight. When you have your own lunch and snacks already prepared you will not be tempted to eat fast foods or choose unhealthy snacks from the vending machines. Start a sack lunch group at work if socializing over lunch is an important part of your day. You will stay on your weight loss track and save money as well.

Always remember that exercise is an essential step to weight loss. A lot of times people think that just changing eating habits or utilizing some sort of weight loss supplement is going to lose the weight for them, but only with exercise is the weight dropped and kept off in the best way.

If you're not seeing the numbers on your scale go down, bring out the tape measure. If you're working out, you're probably building muscle, and muscle weighs more than fat. You'll get a more accurate look at your progress if you keep count of the inches you're losing instead. Keep a log of your measurements, and track your progress regularly!

Everyone gives in to temptation every now and then. One way to limit the amount of damage you can do to your diet when you give in to temptation is to limit the amount of fatty temptations around you. Filling your fridge and pantry with healthier alternatives such as crackers instead of chips, yogurt or fat free pudding instead of ice cream and flavored water instead of soda and you can easily pass on hundreds of calories.

To assist in weight loss one needs to think of their motivation behind wanting to lose weight. This motivation will increase ones will to lose weight and prevent one from giving up on their weight loss struggle. Motivation can be the difference between successful and unsuccessful weight loss for an individual.

When you are trying to lose weight, it helps to be knowledgeable about portion sizes so you are more aware of what you're eating. For example, a portion of meat is only the size of a deck of cards. Knowing portion sizes can make it easier to balance your diet to ensure optimal nutrition while reducing calories.

One great weight loss tip for someone with a busy schedule is to buy bagged, cut up vegetables such as carrots and broccoli. They are easy to grab as a healthy snack on the go or to put into salads for a meal. The best part is that they are fresh and have not been frozen or cooked.

Using the tips above you will find that living a healthier, and skinnier, life will be far easier than you ever imagined. Every person's journey to healthy living is unique, but these ideas are universal. If you keep the ideas in mind, you will see how successful simplicity can be.

Take It Off And Keep It Off…Your Weight That Is!

Take It Off And Keep It Off…Your Weight That Is!

Weight loss is something that many people dream of. But dreaming doesn't burn any calories so you need to get up and take action. This article can help you to find new ways of losing weight, along with new ways of thinking about dieting. Changing your way of thinking can open your eyes to new ways of losing weight.

One idea to help you with your weight loss is to stop buttering your bread and start dipping it in olive oil instead. You are likely to eat less fat with your bread if you do. Since olive oil is a healthier fat than butter or margarine is, this change contributes to your overall wellness, also.

When trying to lose weight, it is important to set a goal for yourself. Anything seems easier when there is a clear and known destination. When your goal is a large one, break it into smaller steps so you can experience victories rather than defeat. Just remember, if you lose one pound per week, after six months you will have lost 25 pounds!

Plan out your meals ahead of time. You'll be less likely to stray from your weight loss regimen when your healthy, low-cal meals for the entire week are written down on paper. Cross off each meal that you successfully eat as planned, and this will give you a sense of accomplishment.

For an easy way to lose weight consider eliminating sugary drinks like soda and juices from your diet. Drink water instead. This is a great way to reduce your calorie intake and improve your overall health. Don't be surprised when your dentist notices the change during your next cleaning.

Totally eliminate mayonnaise from your diet because it can pack on a lot of fat and calories to your diet that you really do not need. You can add an additional 200 calories to your sandwich by just adding mayo. There are low calorie alternatives like mustard and horseradish.

Make exercise fun by doing it with other people. Team sports are a blast as they bring out your competitive spirit and you also have people who are relying on you to show up. Try to get as many groups together as you can during the week, and play a few different sports to keep things interesting!

Sex is actually a wonderful weight loss activity. It is a fun work out, and you will enhance your relationship with your spouse. Healthy sex can actually control the amount of food you eat, and give you some motivation for sticking to your diet every day.

A great way to help you lose weight is to change the way you think about yourself. If you're overweight, you might think negatively about yourself, and that can sabotage any efforts that you make when trying to lose weight. Thinking positively about yourself is key in changing your lifestyle.

As already revealed, weight loss is the dream of many people. But dreaming is not enough. You must take action. You must change your way of thinking. By implementing the information in this article, you can change the way you think about weight loss. Changing your way of looking at losing weight can be the first step to losing weight.

Giving Up the Diet is the Way to Go

Giving Up the Diet is the Way to Go

If you're thinking of going on a diet to lose those extra pounds think again. Long-term weight control through dieting is near impossible, for the simple reason is that diets promote only short term solutions not long term.
After dieting you’ll certainly look lighter on the scales, but in most cases this is because you've dumped a few pounds of body fluid and muscle, and not because you've lost any significant amounts of body fat.
One of the main reasons diets don't work is because they send the body into starvation mode – a survival mechanism for times when humans faced periods of famine. Cutting back on our energy intake causes the body to lower its metabolic rate, which reduces its ability to burn fat.
At the same time, hunger signals increase and we quickly start to crave high energy foods loaded with fats and sugars – the exact foods we are trying to do without!
Alarmingly, research has shown that repeated dieting actually makes it harder to lose weight and easier to put it on.
This is because when you dump the diet and return to normal eating habits, the drop in metabolic rate caused by the diet means that your old eating habits actually represent an excess in calories. Not only do you regain the fat stores just lost, but you may even gain a bit extra.
“Five more reasons to stop dieting”
Diets sap energy – Too little food means not enough energy for physical activity.
Diets lower your metabolism – Dieting causes your body to conserve energy, making results harder to achieve.
Diets are unhealthy – A cycle of rapid weight loss followed by weight gain can lead to a loss of lean tissue from your body and calcium from your bones. It also strips the body of essential vitamins and minerals.
Diets make food the enemy – Food provides nourishment and comfort. Diets can make you afraid to eat, depriving you of one of life's pleasures.
Diets cheat your confidence – Going from one failed diet to the next can leave you feeling depressed and create a cycle in which guilt battles against food.
Regular physical activity and a healthy, balanced diet aren't as glamorous as the quick fixes, but they do get better results.
Start with one extra exercise session and one less fatty takeaway meal per week, and gradually work towards a lifelong plan for achieving your best weight.
If you change the way you eat or exercise to lose weight, ask yourself this question. Can I see myself sticking to this routine for life?
If the answer is “no” then its time to change what you're doing. Any healthy weight loss plan should include the following:
A wide variety of foods.
Regular and enjoyable exercise.
Enough filling foods to avoid constant hunger.
At least 1200 calories a day.
Flexibility for treat foods and social occasions.
A realistic goal of your best weight (not necessarily your lowest weight.)
Fact
A realistic weight loss is around one to two pounds per week. Fast weight losses are not fat loss but glycogen and water. If you lose weight quickly then you will probable return back to the weight at which you started as quickly as it was lost.
Fiction
Weight loss is quick and simple.
Exercise is not necessary.
Certain exercises can spot reduce.
Carbohydrates (for example, bread, potatoes, rice, and pasta) are fattening.
So the way to lose body fat and maintain muscle is to have a food program for life and more energy output. Increase the amount of fruits, vegetables, non-fat dairy products, whole grains and beans that you eat.
Eliminate calorie-dense foods such as cookies, sugary desserts, chips, fries, pizza, candies, crackers etc. Research on people who have successfully lost a lot of weight and kept it off long term, shows that the vast majority succeeded by consuming a low fat diet high in fibre coupled with strength training and cardiovascular activity. These are the basics you'll need to aim for.
A sound weight loss-eating plan should:
Be nutritionally sound, providing all the nutrients you need.
Never promise fast weight losses.
Offer an eating plan based on real food.
Allow you to eat out.
Avoid expensive meal plans, products and supplements.
Not avoid carbohydrate foods, e.g. bread, rice, pasta, cereals and potatoes.
Make gradual dietary changes.
Provide knowledge.
Allow you to eat all foods
Recommend physical activity.
Fat calories are more fattening than carbohydrate calories. Your body can easily convert the fat you eat in food into body fat, so to lose weight you need to cut down on fats and foods that contain it.
Consider the following steps to reduce fat in your diet.
Use skimmed or skimmed milk in drinks, cooking and on cereals.
Buy a non – stick frying pan.
Buy a cheese slicer
Cut the visible fat from meat.
Eat very little pastry.
Learn how to read a food label.
Substitute low fat yoghurt for cream.
Remove the skin from chicken and turkey.
Eat fruit as snacks rather than eating chocolate and biscuits.
Eat fewer burgers and sausages.