A SECRET BOOK THAT COSTS $359 New Methodology of 2017
SECRETS OF HOW CELEBRITIES LOSE WEIGHT SO QUICKLY
ATTENTION: the book is intended only for Hollywood Celebrities
LOOK AT THESE AMAZING RESULTS! (September 2017)
Lose 10 Pounds in a Week
Lose 32 Pounds in a Month
Lose 14 Pounds in a 2 Weeks
Lose 9 Pounds in a Week
Lose 4 Pounds in 2 Days
Lose 25 Pounds in a Month
AND ABOUT 1500 THIN LUCKY ONES!!!
What's the point?! Is that only a dream from the land of Utopia? In the real world, can you really lose weight without dieting, or doing hard exercises, or even without eating any dieting pills and stuff like that? - Yes, I'm claiming that you can, with my weight loss tips, but you have to be very patient and set up some long term goals for yourself. One year would be a proper timespan in going about lose some weight, this way...
It's all about simple math, really!
Managing ones weight is in some aspects very alike bookkeeping. You will have to be in control of the income and the expenses. But in our bodies, it's not a good idea to have too much of income or intake, then we will necessary gain some fat-weight and for most of us, it's something we do not want to happen.
So is it not really about "just" eating lesser? No, you don't have to eat lesser overall, or go around being hungry and maybe cranky. And you don't have to eat any diet pills, or pulver, or anything like that either. But back to the mathematical thing.
What we want? Usually we all seek to lose weight as fast and easy as possible, and in top of that we want results right away. And if we don’t get them, we just quit and move along. Frequently we become objective (to lose 1 kilo every week) and if in one week it lowers solely half kilo or what is worse, nothing happens, I get frustrated and that can lead me to no longer continue with the plan I set and then I just quit it.
Even there are times the people unconsciously set goals that are too hard to obtain so that I can leave it quickly, nobody (and I include myself) wants to follow a diet!!! We make it because it is healthy but when we choose what it tastes better. Does anybody likes lettuce? If you want to follow your plan you need to set reasonable and reachable goals. A study stated that when people lower 500g per week, those people maintain long term descent.
It is the best objective that we can intend, to lower 500g for week and knowledge that some week won't lose weight. If you want to lower quick we can also help you, of course, but I have to be conscious that in some moment losing weight rate won’t be the one as desired. And I don't want to frustrate myself for that reason, the following week I will achieve the results.
The body is not something that reacts mathematically, the weight it depends on many factors, as the retention of liquids, the intestinal evacuation, the time in which weigh myself, that ingested the previous night, if I ingested pizza or another very salted food I will surely retain liquids, the same as if I began with an intense activity the previous day.
Another cause of failure in a diet is to be very strict with what you have to eat. If I go to a party and I don't eat anything, or same at home if I am extremely strict it is very difficult to be able to maintain the plan and in the first time that comes out, you will think “I cannot make diet" or "this is not for me", frustrating me once again, abandoning and feeling badly.
These 2 forms of thinking "if I don't lower 1 kilo per week every week I’m not doing anything good at all" or "I can’t make the diet because I ate an ice cream." are forms in that consciously or unconsciously plot us the diet to ourselves. In fact I don't want to make diet. Let us accept it! Nobody wants to make it, but they want to lose weight. Unfortunately these 2 factors are really hard to join them together and make it work. Perhaps it is time that you start making choices, and make decisions in order to choose which path you want to go. By just choosing to remain healthy, you will get results.
Excess weight is bad. And that's why Do you feel stressed and unhappy because you cannot lose weight? Have you tried multiples diets and nothing has worked so far? If the answer to either of these questions is yes, then you better read some of the diet tips presented below and discover for yourself the easy road to weight loss. One thing you should always remember: there is no stronger power to help you lose weight than your own inner strength and persistence!
Many people consider that a diet is represented by extreme suppression of food intake associated with a famous diet pill and intensive exercise. The truth is somewhere in the middle. If you want to achieve weight loss, then you have to reduce the calories intake, exercise plenty and add some of those diet pills to increase the efficiency of the diet. But you never want to exaggerate and most importantly, you should never stress your body too much. Stay away from those diet tips that force you to become an anorexic and do what’s right, what’s healthy.
Successful diet tips always start with the way you eat, the quantity and quality of what you eat. For many people, the weight problems start by eating too much and not
necessarily healthy. Learning all about the right eating habits is essential. It ensures a smooth performance of your organism and regular burning of excessive fat. The concept of weight loss is not something that can be achieved overnight. It will take some times before noticeable results appear and you have to discipline yourself in order to maintain the positive effects of the diet. Choose a diet that is rich in fibers, vitamins and not in fats or carbohydrates. Be sure to drink a lot of water and get rid of drinks high in glucose as they contain way too much calories.
Obesity is one of the major risk factors for heart disease and cerebrovascular attacks. As more and more people suffer from this condition, scientists and medical specialists work side by side trying to find more effective methods to promote weight loss. They state categorically the importance of eating healthy and avoiding harmful food, adding physical exercise at the top of the list. As for the weight loss pill, many studies have been made and some of the research results are truly encouraging. Dietary supplements are known to act as appetite suppressants, having effects on the metabolism and preventing fatty deposits from forming. The diet pill can have different results from one individual to another. It is especially effective when associated with the right diet and regular exercise. Under no circumstances should it be taken in higher doses than prescribed and it is not recommended for those who suffer from high blood pressure or diabetes.
The reality is that there are no miraculous solutions for weight loss. It is still up to us to succeed, on our desire to be healthy and decrease the risk factors associated with obesity. In order to make informed diet choices, we need to learn about all weight loss alternatives, follow proper dietary recommendations and establish an exercise routine and stick to it. Most experts agree that losing weight quickly is not healthy as it is a step by step process and they are not wrong. It is important to start with light exercises (wiping the dust counts!), reduce your daily calories intake and choose a diet supplement that fits your needs. It takes courage and persistence to achieve weight loss and you should congratulate yourself for every step you have mastered!
Recipes Effective For Losing Weight Trying to lose weight can be difficult and following specific diets can be boring. Diet Shake recipes can help you to lose weight and they are delicious which makes it easier to stay on track with your weight loss journey.
Shakes and smoothies are a particularly good way to lose weight during the summer months when there are lots of fresh fruits available. You can still drink shakes during winter by substituting fresh fruit for frozen fruit and the results taste just as good. Some low fat yogurt added to a shake makes it even more delicious.
There are lots of different diet shake recipes that you can use when trying to lose weight. One of my own favorites is to use mango which is so refreshing on a hot day. I simply mix together some mango, mandarin, oranges and some ice, then add some low fat yogurt and blend together. Sometimes I will also add some protein powder to keep me feeling full longer.
A great shake for breakfast is a cranberry juice shake as this is an amazing tonic for your kidneys. Simply blend some cranberry juice with some apple juice, blueberries, strawberries and a banana and you have a nice, healthy breakfast shake. You can also add some low fat yogurt if you wish.
If you are a chocolate lover then try adding some unsweetened cocoa powder to your shake. When using diet shakes for losing weight you need to remember that a shake does not give you all your nutritional needs so you can't live on shakes alone. To be really successful at losing weight, shakes can help, but you still need to have an overall healthy, nutritional diet and exercise regularly.
Have a really good look at your current diet and see what you are doing wrong. See what changes you can make that will help you to lose weight, such as reducing the amount of white break, pasta and rice in your diet. These foods contain hidden sources of sugar and so aren't very good when trying to lose weight. Instead you can change them to brown rice, pasta and wholemeal bread. You may not like the taste of the
brown variety if your tastebuds are use to the white variety so try swapping over gradually. Your taste buds will begin to get use to the new taste over time.
If you stick to one particular diet you can get bored eating the same boring foods over and over again. It helps to have a variety of foods in your diet as long as you are eating healthy foods and watching the number of calories you are consuming. Try to include lots of fruit and vegetables into your diet each day and perhaps experiment with different ways of cooking them. Small changes in your diet can go a long way to helping you reach a healthy weight.
It is very beneficial to eat foods that are high in soluble fiber as they have few calories but they make you feel full. Foods like mangoes, peas, brussel sprouts, spring greens, sprouts and dried apricots are a great source of fiber and can help you to feel fuller so you will eat less.
Diet shake recipes are very effective to help you to lose weight but you must remember to combine them with a nutritional diet and regular exercise to get the best weight loss results.
Best Diets To Lose Weight How many diets have you been on? If you are like most people who have been trying to lose weight, then it's a safe bet that you have tried more than your fair share of diet plans. But, the fact that you are reading this points out one major fact: those other diets didn't work as well as you had hoped. If they had, you wouldn't be looking for information on the best diets to lose weight. When considering various plans, remember that everybody is different. What works for others may not work for you, and vice-versa. See, if you have tried diet after diet, only to put all of the weight back on (if you even lost any), it's not your fault. You were probably following a diet that worked, it just didn't work for you. That doesn't mean it was bad, it just means it wasn't a match for you. It happens.
Don't give up though. With the sheer number of weight loss plans out there, you can bet there is at least one that will work for you. If it helps, think of it as a game; a form of hide and seek. The right diet is hiding, and you are going to find it! Besides, having a good attitude about everything will make it that much easier for you.
Aha! That gets to the heart of the matter...how will you know when you have found one of the best diets to lose weight? That's a great question. Again, everybody is different, but there are a few signs you should be looking for.
Is the diet balanced? Any diet that tells you to eat all the cabbage, cottage cheese or bacon that you want is a sure sign of trouble. No matter how much you love the particular food now; eating it all the time will make that enjoyment wear off. The same concept applies to diets that tell you to avoid whole groups of foods. Low-carb diets are a good example of these. Even if you see good results at first, such a diet is very hard to stick to. Sure, you can eat all the hamburgers you want (as long as you skip the bun), but the craving for carbs will end up being more than you can handle. So, be sure any diet you want to try allows you to eat a variety of foods.
The other reason a variety of foods is so important is nutrition. A lot of people think they can eat anything they like and then take a multivitamin to make everything okay. While you may want to take a vitamin supplement every day, it's impossible for any pill to contain the full range of nutrients found in food.
Common sense is really the key to finding the best diets to lose weight. It may take a bit of time to find the right one for you, but it will be more than worth it once the weight comes off, and stays off...for good.
Best Way To Lose Weight-Keep It Off The question of the best way to lose weight varies from person to person. That's because everybody is different, and what works for somebody else, may not be all that effective for you. However, it's all about calories. If two people burn more calories than they take in, following reasonable guidelines, they should both lose weight; it's just that they probably won't lose the same amount, or lose it at the same rate.
Then there is also the fact that people already have their own habits, attitudes and level of health. This will make how you respond to a particular diet different from the way others may respond. It will also determine, to a large extent, how well you stick to the details of whichever diet you choose as your best way to lose weight.
You need to look at any diet carefully before you decide to try it. A lot of diets rely on a gimmick of some kind or another to hook people in. A gimmick is there for two reasons. First, it's an attempt to make it unique; to suggest that it's something you haven't tried before, but could really work...this time. Second, gimmicks are designed to hide the boring truth about weight loss. That truth is that the only way to lose weight is to burn more calories than you take in. But let's face it, a diet that just said that wouldn't sell, regardless of how effective it was.
Okay, there are a lot of fad diets out there, but there are also a lot of diets based on sound nutrition, too. Those are the diets you should be choosing from. Look into them to see if they let you eat a wide variety of foods, as that's always a sure sign of a healthy diet. Some diets work by severely reducing certain foods; the low-carb diets, for example. And it's true that you could lose weight by following them, but weight is only one small part of the bigger health picture. While the idea of eating all the meat and fat you like may sound appealing, the risk of clogged arteries, high cholesterol and heart disease are not appealing.
When you are comparing diet plans, you also need to be realistic. You know what foods you like, which ones you can tolerate, and which ones you don't like at all. If the diet is heavy on the foods you don't like, then it's probably a good idea to move on to one that you'll be able to stick to. In other words, don't let the promises of a diet plan convince you that you will somehow start liking foods you can't stand.
Instead, find a diet that focuses on the foods you love. There is a wide variety of diet plans, so you can be sure there is one that is the best way to lose weight for you. It may take a bit of searching, or you may get lucky and find one right away. Either way, take advantage of it as soon as you find it...once you start seeing positive results, you'll be glad you did.
Cabbage Soup Diet - Recipe Revealed Have you heard about losing weight with the cabbage soup diet? This is a diet that is designed to enable you to lose 10 pounds in just seven days and during that time you don't feel hungry. During the seven days you can eat as much of the low calorie soup as you like along with some other foods that are set out in the diet.
If you have been wondering what the recipe is for this cabbage soup diet then wonder no more. Here is the diet:
Ingredients:
2 green peppers 6 large green onions 1 to 2 cans of diced or whole tomatoes 3 carrots 1 bunch of celery 1 container (around 10 oz.) mushrooms Half a cabbage 1 pack Lipton soup mix 1 or 2 cubes bouillon (optional) 1 48 oz can V8 juice (optional)
 12 cups water if not using V8 juice
Method:
Put all the ingredients into a big pot and boil for a couple of hours. You can sautĐš the onions prior to adding the other ingredients if you prefer but it isn't necessary. There is no need to add salt as the Lipton soup mix and bouillon will give it enough salt and flavor.
Keep the soup in the fridge and this quantity should last you for the first few days of the diet.
If you find that the soup is too bland for your liking then you can add a little salt, pepper, curry, parsley, garlic or other calorie free spices.
In addition to the soup you can also eat specific foods on certain days as follows:
Day 1: Eat all the fruit you want except for bananas
Day 2: Eat all the vegetables that you like plus you can eat a baked potato with butter
Day 3: Eat all the fruit and vegetables you want except for potatoes and bananas
Day 4: Today you can eat bananas and have skim milk
Day 5: Eat up to 6 tomatoes and 16 oz of beef
Day 6: Eat all the vegetables that you want except baked potato and you can eat 2 to 3 steaks
Day 7: Eat brown rice, vegetables and unsweetened fruit juice
Even though you can eat these other foods you should have at least one serve of soup each day. You can eat as much of the foods allowed on a particular day except those with limited amounts.
This diet is so effective because sticking with these foods means that you are not consuming enough calories to put on weight. The soup has hardly any calories and even combined with the other foods you will still come in at under 1000 calories each day.
The cabbage soup is very easy to make and you can make up a big batch of it that will last a few days and just reheat single servings when required. The other foods allowed are also very easy to prepare.
You shouldn't continue with this diet for more than seven days. If you have a lot of weight to lose then complete the seven days and then wait at least a week before doing the cycle again. During the week that you aren't doing the diet you can eat normally but try not to overeat.
The recipe for the cabbage soup diet is simple and effective so why not give it a go.
How Much Weight Will Be Lost On The Atkins Diet While it doesn't get nearly as much attention as it once did, the Atkins Diet is still a popular choice for a lot of people hoping to lose weight. But one of the main questions people want answered before they start it is: how much weight will be lost on the Atkins Diet? That's a good question, and it shows that the person asking has a good idea of how much weight they want to lose. So, let's take a look at some things you should know.
One study included 120 adults that were obese. Over the course of a full year, the average amount of weight lost was about 26 pounds. They also compared the results to a diet that had previously been proven effective. On that diet, people lost an average of
about 13 pounds, or about half the amount that people lost when following the Atkins plan. That's a pretty good sign that the diet works.
That sounds great, but there is a catch. This particular study did not look at what that weight loss was comprised of. Generally speaking, losing weight happens as the result of a combination of three things: reducing fat, muscle or water. So, if the Atkins dieters lost mostly water weight, then they would gain it back very quickly. If they lost muscle, then that's not very healthy, and their muscle to fat ratio could have been impacted negatively. On the other hand, if they lost fat, then that would be the ideal result. Unfortunately, they did not test this part of the weight loss.
So maybe it's not so much a question how much weight will be lost on the Atkins Diet, but rather what kind of weight will be lost. Shedding pounds is not worth it if it means losing water weight or muscle mass. You need to be concerned with healthy weight loss.
Healthy weight loss means you have to get a wide range of nutrients from a wide range of foods. The Atkins Diet is a low-carb diet, but you can basically eat all the fat and protein you want. You need to ask yourself if this is a good idea? The jury is still out, but at least you can eat more and more carbs as you get further into the diet.
As with any other weight loss plan, be sure to talk to your personal doctor or another qualified professional before starting the Atkins Diet. They will be more up to date on the current research, and will have the right insights into whether or not it's a good diet for you personally.
Assuming you want to try it, and your doctor gives his approval, how much weight will be lost on the Atkins Diet is mostly up to you. Because there is one thing for sure, you will not lose any weight at all if you do nothing. But, you just read this article, so that's not going to happen. You're motivated to lose weight, now it's up to you to take action.
How To Lose Weight Naturally Have you had just about all you can take from the diet industry? If so, then you are not alone. It seems as if they are always thrusting a new diet pill, secret concoction or gimmick our way; in the hopes that we will buy into their inflated promises...at least one more time. While the truth is that some of those weight loss products really do work, more and more people are wondering how to lose weight naturally.
This type of thinking is actually much more healthy in the long run. Let's say there was a safe pill for weight loss. All you had to do was take it once a day, and then you could whatever you want and sit on the couch watching television. You could drop 25 pounds by just taking a pill, what would be so wrong about that?
There are two main problems with all diet pills (and we're not counting the potential of harmful side effects, either). First, you will never develop good eating habits if you pop a pill and be done with it. But then what happens if you stop taking the pills? Not only would you gain all of the weight back, but you would probably gain more because you would be accustomed to eating without any regard to the consequences. The second problem is that even though you would be losing weight, all of that bad food would be taking its toll on your overall health. Again, we're not talking about the side effects of the diet pills themselves, but rather the harmful effects of the unhealthy food itself.
The question of how to lose weight naturally has a fairly simple answer. It's really just a matter of burning more calories than you take in, and making sure what you do take in is healthy for you. Furthermore, you shouldn't take any synthetic supplements or drugs in your efforts to drop those extra pounds.
Food is the key to natural weight loss. Choosing foods as close to their natural state is the quickest way to ensure you are eating right. For example, a carrot is better for you than a big piece of fat-laden, sugar-added carrot cake that's covered with another layer of fat and sugar in the form of frosting. Does that mean you can't eat carrot cake? Not at all, but it does mean that you shouldn't kid yourself that you're eating healthy because there's a trace of vegetable matter in the piece of cake.
Fresh fruits and vegetables (frozen is also a good choice), whole grains, healthy fats and lean protein are the cornerstone of a healthy diet for weight loss. Your fruits and vegetables should cover a wide variety of colors to make sure you're getting as many vitamins, minerals and micronutrients as possible. Unprocessed whole grains are better than processed; for example, oats are a better choice for how to lose weight naturally than oatmeal cookies. Avoid white flour and white rice as well.
How To Lose Your Belly Fat And Get Fit Do you dream of having a flat, firm stomach? Do you have just a little too much excess fat around your belly that you just can't seem to get rid of? If so then this article might help you by giving you some ideas for how to lose your belly fat.
Unfortunately when you put on weight the belly is usually the first place to get fat and unfortunately it is usually the last place that you will lose fat. That is why there are many people that are reasonably fit but still have a bit of a tummy bulge. Even gym junkies who workout regularly and watch their diet closely may still be unhappy with their stomach. If you are wondering how to lose your belly fat then you need to know that you do have to be in reasonably good shape all over before you can get rid of that flab around the tummy.
If you are extremely overweight then your belly fat should not be your first concern. First you should focus on losing weight in general and getting down to a healthy weight range. You should begin eating a healthy diet and also introduce some exercise into your daily routine.
If you are in a healthy weight range but still carry some extra fat around your middle then you can start worrying about how to lose belly fat. When you are a healthy weight you will have a much better chance of tackling the belly fat problem.
Most people think that the best way to get rid of belly fat is to do sit ups or crunches and if your so called belly fat is actually just untoned muscle rather than fat then these exercises can be very effective.
If it is belly fat that you need to get rid of then you might need to try something more effective such as using a stability ball. Stability balls cost around $30 from sports stores and really are a great investment. Studies have shown that people who use a stability ball have twice the muscle fiber than people who do regular sit ups and crunches without a ball.
Other effective exercises for getting rid of belly fat are exercises that involve bringing your legs up to level with or above your waist. Kickboxing is a great way to exercise like this and get a flatter stomach. Kickboxing will give you a great cardio workout as well as giving you the left lifting exercises that help tone stomach muscles.
Dancing is another form of exercise that can benefit the stomach. There are many different types of dancing and they are all great for exercising and losing weight and toning the body. One very effective dance is belly dancing which specifically targets the muscles in the stomach. You can join a belly dancing class or even grab a DVD and do it from home. Zumba is another type of dance exercise that is becoming very popular and gives a great cardio workout. You can also do Zumba from home with a DVD or join a class.
Cardio workouts are great for burning fat but don't rely solely on this type of exercise. It is best to combine cardio exercise with some strength training exercise to
build your muscle mass. Muscle burns fat so the more muscle that you have the faster your will burn off fat.
The most important point to remember when you are trying to find out how to lose your belly fat is that if you are overweight all over there is no point focusing only on your stomach. You need to tone your body all over and lose weight all over and then if you still have some excess tummy fat you can then deal with it.
When you are a good weight for your height and age you can then target the problem area with exercises specifically designed to tone the muscles in the stomach and burn off fat.
Improve Your Health With Swimming Swimming is a gentle but effective exercise for improve one’s health. Although not too strenuous, swimming does work all the muscles in your body and it is also an exercise that is enjoyable to do. If you are looking to introduce an exercise into your routine but don't want something too strenuous then swimming is a great choice.
If you want to maintain good health, be fit and look and feel younger then it is important that you have an exercise routine. Staying active will keep you active as you
grow older and help you to maintain a healthy weight. Not everyone enjoys exercising though and not everyone is able to do strenuous exercise. Swimming is one exercise that many people do enjoy and that people can do without worrying about it being too difficult or too strenuous.
Many gyms now have swimming pools that people can use specifically for exercising. You can do regular swimming laps or you could even attend an aqua aerobics class. When you use a pool at a gym you don't need to worry about the weather being perfect for swimming as an indoor pool is perfect to swim in all year round.
YMCA's will usually have indoor swimming pools available for their members to use. They tend to have Olympic size pools which are perfect for those who want a good workout by swimming laps of the pool. There are a number of different swimming strokes that you can try and each one will exercise different muscles in the body. Swimming is a sport that really does give you a good workout and tone up your muscles even though you don't really feel like you are exercising.
You don't have to limit your exercise routine to just swimming, in fact swimming is good to include in part of a varied exercise routine. You can do swimming perhaps twice a week while on other days do some other sort of exercise such as cycling, aerobics, running or weight training. Varying your exercise routine will help you to stay motivated
and enjoy exercising instead of doing the same routine each day and becoming bored with it.
If you join a gym with a swimming pool then your gym membership may also include using other areas of the gym. You can use the treadmills, rowing machines, cross trainers and other gym equipment to get a varied workout. Different exercises will give different benefits, work different muscles and burn off different amounts of calories so a varied regime is very beneficial.
Swimming is one exercise that is great for those who suffer from join problems as it is low impact and is not damaging to the joints. Swimming is a great way for seniors to stay fit and active, particularly if they do suffer from arthritis or other joint ailments. So if you are looking for a low impact exercise then why not try swimming and swim your way to being fit and healthy.
Lose Belly Fat With Stability Ball Exercises Exercising with a stability ball is a great way to lose belly fat. A stability ball will cost about $30 and you can get them from most sporting stores. A stability ball may be just what you need to get that flat stomach you have dreamed of. Working out with a stability ball will give you twice the muscle fibers in your stomach than if you work out doing regular crunches without a ball. This has been researched at Sacramento State University in California.
Here are three great lose belly fat exercises for beginners to get you started.
1. Sit on the stability ball and put your hands on the ball for balance. You can also place your hands behind your head which is a better strength exercise but is a little more difficult. Begin to roll your hips slowly in a circle toward the right. Start off making small circles and as you become more comfortable and confident with the exercise you can make larger circles. Do 10 to 20 circles and then repeat the exercise making circles to the left. This exercise works the muscles of the stomach making it a great exercise to help lose belly fat.
2. This exercise is called the Seated March. Sit on the ball with your back straight and your stomach pulled in. Lift first your right foot and then the left foot in a slow march. As you become more comfortable with this exercise try lifting your knees higher
and march faster. When you become really confident with the exercise you can add a bounce on the ball in time with your marching. Continue with the seated march exercise for around 2 minutes.
3. This last exercise is called the Seated Balance. Once again sit on the ball with your back straight and your tummy pulled in. If you are a beginner then place your hands on the ball for balance, if you are confident enough you can put your hands behind your head. Lift your right foot off the floor and hold it in the air for about 5 seconds. Lower your foot and then lift the left foot and hold it in the air for 5 seconds. Repeat these moves 5 to 10 times while making sure that you continue to have your back straight and your tummy pulled in.
These three exercises have you sitting on the stability ball. These are great exercises if you are a beginner to using the stability ball but as you gain confidence you can introduce more exercises, some of which will have you starting from the floor, your knees or even lying on top of the ball.
Stability balls usually come with a manual that will include a number of different exercises with illustrations so you can see exactly how to do them and what benefit you will gain from them.
There are different size balls available and you should choose the size based on your height. If you are less than 5'1 then you should get an 18 inch ball. If you are between 5'1 and 5'8 you should get a 22 inch ball. If you are over 5'8 then you will need a 26 inch ball.
Stability balls really are a great way to lose belly fat and you will soon feel good with your new flat tummy.
Lose Weight Fast Perhaps you saw it coming for quite a while, and knew it would get to this point. Or, maybe you looked in the mirror one day and all of a sudden realized just how much weight you have put on over the years. Chances are good that the second scenario is more likely. Most of us don't want to be overweight. And while we may have a few clues as to how we got here, it still comes as somewhat of a shock. Either way, you have finally made the decision to shed those extra pounds once and for all, and you want to lose weight fast.
Hold on! That is an admirable goal, but you need to step back for a moment and put things into perspective. To put it another way, you need to be realistic and specific. How much weight you want to lose and how quickly will play a bog role in which diet and exercise program you choose.
You still have to be realistic though. If you want to lose 20 pounds in 2 weeks, then you're not going to have much luck. Not only that, but any diet that makes such promises is most likely lying at best, or bad for your health at worst. It simply isn't safe to lose that much weight, except for a few rare exceptions, and only if you are doing so under the guidance of a qualified medical professional.
Most experts agree that losing 1 or 2 pounds per week is safe and effective. However, you may be able to bump that up to 5 pounds in the first week in some cases. For most people, 1 to 2 pounds is ideal. It's not only relatively easy, but you will be more likely to stay on such a diet. If you have a choice between losing 20 pounds over two months, only to regain it; or losing 1 pound per week over the course of 6 months, but keeping it off forever, which one would you choose.
The good news is that you don't really have to choose. You can still lose the 20 pounds, but if you take the right approach, you will be able to keep it off. It's all about a simple formula: 3,500 calories is equivalent to 1 pound of body weight. That means if you take in 500 calories less per day for a week, you will lose 1 pound. Or, if you burn off an extra 500 calories per day, you will lose a pound.
So, here's the real "secret" to lose weight fast: do both! Take in 500 calories less and burn off an extra 500 calories. That's 1,000 calories per day in your favor. That's a
loss of 2 pounds per week, or just over 100 pounds in a year's time. And the best part it is that it won't be nearly as hard as if you were depriving yourself, and that means you will be able to keep the weight off for good.
The Fastest Way To Lose Belly Fat Have you been looking for the quickest way to lose belly fat? There is a program that can give you a flat stomach in just two weeks. This program doesn't include shakes, pills or potions and the only cash outlay is $30 at your local sports store. This article isn't about trying to sell you some magic pill; it's simply showing you how you can lose that excess fat around the tummy.
This routine does require a stability ball that costs around $30 and you can get one from your local sporting store. These balls come in various sizes between 18 and 26 inch and you will need to choose the right size for your height. Studies have shown that people who work out with a stability ball build twice the muscle fibers as those who do regular crunches without a ball. Using a stability ball for your exercises will definitely help you to lose that excess belly fat much faster.
When you purchase a stability ball it will come with an instruction manual that will outline various exercises that you can do with the ball. The exercise instructions usually come with diagrams to illustrate how to do each exercise. In this article I will outline a couple of exercises that are great to do with the ball to help lose that fat around the stomach area.
The first exercise is called the Ball Curl. Sit on the stability ball with your hands behind your head. Next you want to roll your body down until your bottom is just off the ball and your lower back and middle are on the ball.
The next exercise is called the Pike and is a bit more complicated. Lie on the top of the ball with your legs together and the ball should be under your thighs. Keep your legs straight and then contract your abs and lift your hips up toward the ceiling, rolling the ball to the shins. Hold this for one second and then lower.
The ball is important in the plan to lose fat around the stomach but it isn't the only tool that you need. If you really want to lose fat fast then you also want to do some cardio workouts at least three times a week. With a cardio workout you should warm up for three minutes, follow this with three minutes of regular paced exercise and then two minutes of high paced exercise. Repeat the three minutes regular and two minutes high exercises for a total of 45 minutes finishing with two minutes cooling down
exercises. Cardio workouts might include running, brisk walking, cycling or a cardio machine.
Lastly, you need to reduce your intake of calories. You can exercise all you want but if you continue to eat too many calories then you're not likely to lose any weight. You need to eat 500 fewer calories than you would to maintain your weight. So if the required calories to maintain your weight are 2700 then you should only eat 2200 to lose weight. The required amount of calories to maintain your weight will depend on your sex, height and age.
If you follow this program for two weeks you will see a remarkable difference in your stomach fat. You should lose at least an inch from your weight and lose around five pounds. This really is the quickest way to lose belly fat!
The Natural Way To Lose Belly Fat If you have some excess fat around your tummy then you may be looking at natural ways to lose belly fat. Do you wish you had six pack abs or that pre-pregnancy flat stomach but you really don't want to use those unnatural shakes or pills? Do you wish there was an exercise program that gave fast results without requiring you to be an athlete?
Well there is a natural way to lose belly fat and basically it involved a good, healthy diet and exercise.
The first thing you want to change is your diet to one that is low calorie. Try to eat as much natural food as possible and less processed foods. A good, healthy diet should include lots of fruit and vegetables and moderate amounts of low fat dairy products and lean meats. Whole grains and legumes are also great to include into your diet.
There are a lot of choices that you can make with your diet that can reduce the calories you eat. For example, eating 1/2 cup of fruit with 1/2 cup of fat free vanilla yogurt will be 105 calories less than eating a strawberry yogurt with pre-packaged fruit. Another example is eating 2 cups of air popped popcorn instead of 1 cup of potato chips will save you 95 calories.
Next you will want to start doing some exercise each day. If you can't fit in some exercise every day then at least try to exercise five times a week. Cardio exercise is the best for burning off fat but you can burn off even more by combining it with some strength exercises. Studies have shown that people who walked for 50 minutes, 3 times a week lost almost twice as much belly fat as people who only reduced their calories but didn't exercise.
Cardio exercises include brisk walking, jogging, running, cycling or there are many cardio machines that you can also use. You should try to get 45 minutes of cardio exercise with each workout which is a great natural way to lose belly fat.
Here is a great exercise routine that can have you burn up to 500 calories in one session. First do 3 minutes of warm up exercise. Next push up the intensity for 3 minutes, then push yourself as hard as you absolutely can for 2 minutes. Slow down a little for 3 minutes and then push yourself as hard as you can for 2 minutes. Repeat this 3 minutes regular intensity then 2 minutes high intensity combination for a total of 45 minutes ending with 2 minutes of cooling down exercises.
Working and building your muscles is also very beneficial when you are trying a natural way to lose belly fat. Muscle burns more energy than fat so the more muscle you build the more fat you will burn off when exercising. Try to combine your cardio exercises with some strength training to build up and tone your muscles.
A stability ball is also great for toning your tummy muscles and getting a flat stomach. You can get a stability ball for about $30 from most sporting goods stores. Lie on your back and hold the ball between your legs and lift into the air, hold this position for one minute. This is just one of the many exercises that you can do with the stability ball to help tone your stomach muscles. The ball should come with a manual that will include exercises.
A good diet and exercise that includes both cardio and strength training is the key to a natural way to lose belly fat.
The Secrets To Losing Weight Quickly Being overweight is kind of funny in a way. It sort of creeps up on you. Sure, the scale may tell you that you have put on a few pounds over the years, but you don't really notice it...until one day you see a picture of yourself or catch a glimpse of yourself in the mirror. "When did this happen", you think to yourself. Surely you can't be that fat, but there's the proof. However you put those pounds on, right now you just want to know the secrets to losing weight quickly.
It may sound obvious, but you need to know what those secrets are before you can start taking advantage if them. See, a lot of people think that weight loss just happens somehow. Maybe if they think positive thoughts or try something the weight will come off. Sorry, that just doesn't work in the real world.
But why try to lose weight quickly in the first place? After all, the so-called experts say you shouldn't lose any more than one or two pounds per week. the truth is that they are right, for the most part. However, that's mainly for long-term weight loss. If you're
fairly healthy, and your doctor says it's okay (always check with your doctor before making drastic changes to your eating or exercise habits), then losing more is fine.
One of the biggest reasons for looking for the secrets to losing weight quickly, is that you can see results that much sooner. If you only lose one or two pounds at a time, then it's going to take a while before it's really noticeable. On the other hand, if you lose five to ten pounds in the first two weeks, you will notice, and that can motivate you to stay on whatever program you choose. Then, after the initial burst of losing a lot of weight, you can go back to the more sustainable rate of losing one to two pounds per week.
You may have heard it before: 3,500 calories is the equivalent of one pound of body weight. Every diet that works, works because of this simple principle. They may try to hide what they're doing behind some sort of gimmick (cabbage soup, anyone?), but the only way to lose weight is to burn more calories than you take in.
3,500 is a nice round number because it translates into 500 calories per day for one week. If you can cut you caloric intake by just 500 calories, then you will lose one pound in a week. That's not fast weight loss, but it adds up to just over 50 pounds in a year. Now, if you can do enough physical activity to burn off 500 calories per day then that's another pound, and you can shed about 100 pounds in a year.
This is what it comes down to: the secrets to losing weight quickly are to start off strong so you stay motivated, and to combine both diet and exercise to get double the results in the same amount of time.
Using A Dual Featured Weight Loss Calorie Counter If you are trying to lose weight then you might benefit from using a good weight loss calorie counter. It is best to use a dual featured weight loss calorie counter as these will list both the calorie content of foods and ways you burn the fat off.
If you are overweight then there is a good chance that you aren't all that good at knowing how much impact food and exercise has on your body's shape. Whether this is the first time you have tried dieting or whether you have been a yo-yo dieter for years, you need to learn to have some idea of how many calories are in foods and also how many calories you are burning off.
Guessing what foods have more or less calories will often give you the wrong answer and it isn't always a matter of common sense. If I asked you which had the fewest calories out of a fast food meal or a meal at a restaurant you would probably say
the meal at the restaurant would be lower in calories. The fact is though that quite often fast foods contain fewer calories than a meal at a sit down restaurant. It all depends on the type of meal you order and this is why a weight loss calorie counter can help.
To lose weight it is vital that you burn more calories than you consume. Most people however don't realize just how many calories they actually eat and usually think they eat less than they actually do. Many people have no idea how many calories they burn off either so a weight loss calorie counter is very important in your weight loss journey.
Let's take a look at some of the features of a good weight loss calorie counter:
A good weight loss calorie counter should include a wide range of foods including apples, potatoes and lean beef. It should also include some combinations of foods and some common recipes. Processed foods such as cookies and chips should also be included. And lastly it should include some of the common restaurant and fast food items too.
The exercise software on a calorie counter should also include a wide range of exercise activities. The counter should include exercises such as cardio exercises, strength training such as lifting weights and swimming. It should also include leisure activities that are physically active such as table tennis, volleyball, cycling and walking.
It isn't as simple as saying 'I've run a mile so I've burned 98 calories' because there are different factors that determine how many calories you burn off. For example a 120 pound woman will burn around 78 calories by running a mile while a 180 pound man will burn around 117 calories. The body mass will have an impact on how many calories are burned.
So a good weight loss calorie counter will take your weight into
consideration.
When you are looking for a good weight loss calorie counter just keep these points in mind. You want one that includes a wide range of foods, a wide range of physical exercises and one that will consider your current weight.
Using The Subway Calorie Counter To Lose Weight The sandwich chain 'Subway' has marketing itself in such a way that it is a healthy alternative to fast food. For this reason the Subway calorie counter is looked upon very
highly for anyone wanting to lose weight. When you order a low fast option from Subway you have a choice between seven 6 inch subs that have 350 or fewer calories and less than 6 grams of fat.
The low calorie sub options include: turkey, ham, ham and turkey, oven roasted chicken breast, veggie delight, turkey club and roast beef. Then there is the sweet onion teriyaki chicken sub that is just over the calorie count at 370 calories but has just 5 grams of fat, so still a very good choice - and my personal favorite.
One mistake that some people make is that they think all Subway subs are low calorie and that they can order anything they like from the menu. Not all of the subs are low calorie and there are some you should avoid if you are dieting such as the 6 inch tuna sub that has 530 calories and 31 grams of fat - and that is before you add any sauces or mayonnaise.
Subway also has some hot subs that should also be avoided if you are dieting. The 6 inch toasted chicken parmesan, the toasted bacon and chicken ranch and the toasted meatball marinara all come in at 500 calories. The meatball sub has 24 grams of fat.
You also need to keep in mind the size of the sub that you order. Subway has the 6 inch subs and the foot long subs and the foot long subs are double the size and double the calories of the 6 inch subs.
Something else that you should watch out for on the Subway calorie counter is the double versions of subs. For example, the double meat turkey sub has 340 calories while the regular version has just 280 calories, so by ordering the double version you are increasing your calorie intake.
With Subway subs you also get to choose the type of bread you want for your sub and this can also make a difference to the number of calories. The white bread sub has 190 calories by itself but if you choose one of the deluxe breads - honey oat and parmesan oregano - this will increase the calories by 50 - 60 calories.
When you add cheese to the sub it also increases the calories. Cheese is a standard ingredient on the subs however it is represented separately on the Subway calorie counter and will add another 40 to 50 calories on a 6 inch sub.
Mayonnaise is another big calorie addition and it can add 110 calories for a normal serving while some condiments such as mustard has barely any calories.
If you are having Subway for breakfast you also need to choose wisely. The breakfast subs range from 270 to 510 calories and you are best to stick to the egg and cheese on a deli roll or perhaps the honey mustard and ham on a deli roll. You want to
stay right away from a sub such as the chipitole steak and cheese on a 6 inch roll as that is on the higher end of the calorie scale.
Subway also sell other foods including cookies, chips and sodas which all come high in calories so although these may be tempting you should avoid them. Subway does feature the Baked Lays brand of chips which has around 110 calories a serving so they aren't too bad.
Subway is a great option for those who want a healthy alternative to fast food as long as you use the Subway calorie counter wisely.
Walking For Weight Loss Doesn't it seem like every day brings us another fad diet or other so-called "weight loss miracle"? Don't get me wrong, I know a lot of these plans really do work, but that's not the problem. The problem is that there are just so many that it makes it hard for the average person to figure out which ones work and which ones they should pass on. But there is one method that is ideal...walking for weight loss. Let's take a look at why it is such a good option for shedding those extra pounds.
Before we get to why it's so good, it's important to understand a bit about how losing weight works. It all comes down to a simple equation: 3,500 calories is equal to one pound of body weight. So, if you take in an extra 3,500 calories compared to what you burn off, then you will gain a pound. If you get rid of 3,500 calories, you will lose a pound. There are a few exceptions to this because some calories are more easily stored, and not all exercise is the same. Regardless, physical activity is an important part of any weight loss plan.
Almost everybody can go for a walk. Even those who may be missing a leg are usually able to walk. What's the best way of walking for weight loss? The answer is as simple as can be. All you need to do is put one foot in front of the other, then repeat the process for as many times as you wish.
Another benefit of walking for weight loss is that you need any special equipment, except for a comfortable pair of shoes. There's no need to buy any special clothes, and you don't have to join a gym or pay a personal trainer, either.
Walking is a low-impact way to burn calories. In theory, you could walk for hours at a time, though that wouldn't be practical. Still, if you have been inactive until now, it's always a good idea to talk to your doctor about your plans. They will be aware of any underlying medical concerns, and can let you know if there are any precautions you need to take.
Exercise burns calories, but it has another benefit for weight loss and that is boosting your metabolism. You will get a little extra help burning calories for a few hours after you have stopped walking. Of course, the more brisk you walk, the more calories you will burn. But any walking is better than none at all.
Finally, people are built to walk. We're bipedal; it's in our DNA. It only makes sense that one of the best things you can do for your health is to use the body in a way it was designed for. But...none of this matter if you don't take action. So, what are you waiting for? Get out there and start walking for weight loss.
Weight Loss Medications-Do They Work There are plenty of weight loss medications available today, but you shouldn't take any until you have had a chance to discuss your best options with your personal physician. However, there is nothing stopping you from doing your own research on those options before you have the talk with your doctor. In fact, it's a really good idea to be as informed as possible, as this with give you a solid base of knowledge to help you understand whatever your doctor has to say.
One of the main things to consider is whether or not you really need weight loss medication in the first place. After all, millions of people lose weight every year without taking any kind medicine whatsoever. Remember, all prescription medicines have the risk of side effects. You can actually think of the positive benefits as a sort of side effect. In other words, losing weight could be labeled as a side effect. But what we're talking about is the potential of harmful side effects.
It's probably a safe bet that, because you're looking into weight loss medications, you have already tried to lose weight several times before; with little or no long-lasting success. The latest and greatest diets come and go, and get rid of a few pounds here and there, but then you go back to your old weight (or end up weighing even more than when you started). Exercise plans may have helped at first, too, but then you give up on them and go back to your regular activities. And none of this includes starvation diets or extreme exercise regimens.
The big problem with all of this that it's just so easy to stay overweight. But the health risks associated with weighing too much make it worth trying as many times as it takes to see lasting results. The question is if weight loss medications are right for you.
Remember, there are risks when taking any medication. This is also true of medications for losing weight. In fact, there have been past cases of popular medications that led to serious side effects, and even death in a few cases. You need to balance the
risk with the potential reward. For example, if you only want to lose five pounds or so, then the risk probably isn't worth it. On the other hand, if you want to lose fifty pounds or more, and you have health problems related to obesity, then the risk of adverse side effects may not matter as much.
The main thing is to talk to your own physician about the choices you have. They will know your health history, and also have a better idea of what the real risks are for you. A doctor will also know which weight loss medications have been around for a long tome and have a proven track record of helping people lose weight. Assuming your doctor approves of giving you a prescription, you should see results in a short time.
Weight Loss Support Is Important for Best Results Let's be honest, losing weight isn't easy. If you are like most people then you have tried to lose weight more than once; probably several times. You meant well, you were motivated, and you found the perfect plan for you, but even if you were able to drop a few pounds you put them all back on. So, why does this happen, and how can you prevent it from happening again? The answer is to have weight loss support to help you.
How you get that support can vary, but it's important to being able to lose weight and to keep it off. As you know, there are tons of diet programs out there, and more are being released all the time. But that shouldn't make any sense when you think about it. After all, if a diet really worked, then there wouldn't be much of a need for any other diet to take its place.
The reason new diets are coming out is that people have a hard time sticking to the old diets. In reality, they will have just as difficult of a time sticking to the new diets too, unless they can find some weight loss support.
Family and friends are usually the first people we think of to give us some help. But be careful! Not all family and friends will be willing to support you. Sure, they care for you, but they may not understand how important losing weight is to you. So, instead of encouraging you, they will tell you that you're just fine the way you are, and that you don't really need to lose any weight. Even worse, some of them may tease you and intentionally try to get you to go back to your old habits. That's not to say everybody will do that, but you should be aware of it if it happens.
Diet and exercise are the two main ways of losing weight. Therefore, if you can work with a professional dietician or nutritionist then that would make an excellent addition to your weight loss support team. The same is true if you have a personal trainer to help you exercise.
One if the most effective ways to get support is to join a group of people who are also trying to lose weight. Overeaters Anonymous (OA), Take Off Pounds Sensibly (TOPS) and Weight Watchers are some of the more popular choices. These groups help because they let you be open about your troubles, failures and successes. In other words, you can feel free to share your journey to healthier weight with people who understand.
Don't underestimate the power of weight loss support, especially if you have tried diet after diet without any lasting success. The more support you get, the better. Almost any diet has the potential to work, but if none of them have worked for you, then it's not your fault. Perhaps you didn't realize how much of a difference having a support team could make.
What Exactly Is Obesity-Another Way Of Saying Excessive Fat Basically obesity is when a person has an excessive amount of body fat. Not only does the problem of obesity lie in how a person looks, but it also causes some great health concerns. Obesity can lead to many serious medical conditions including heart disease, stroke, diabetes and high blood pressure.
Levels of body fat in a person are calculated using a formula called BMI or Body Mass Index. If an adult has a BMI of over 30 then they are considered to be obese. If an adult has a BMI of over 40 then they are extremely obese or also known as morbidly obese. The more obese that a person is then the more susceptible they are to serious health conditions.
It is an unfortunate statistic, but one in three Americans is considered to be obese. The number of overweight people is rising all the time due to the huge amount of junk foods available these days and also the lack of exercise. A person can slowly become overweight and then obese before they even realize that they have a problem. When they do realize that they are putting their health at risk with their weight then they may begin to look at weight loss programs to try and lose that excess weight.
As well as heart disease and diabetes, obesity may also cause sleep apnea, snoring, difficulty sleeping, pain in the back and joints, rashes and infections in the creases of the skin, excessive sweating, and get out of breathe easily, fatigue and depression. Any one of these problems can become a real issue for a person and this is when you should seek help to gain control of your weight and ease any of these symptoms. It will not be easy to change your lifestyle and lose weight and you will need to be prepared to make dietary changes and to introduce some physical activity into your life.
Obesity is caused by consuming too many calories in comparison with how many calories burned. The more overweight a person becomes the less physical activity they tend to do and so they are not burning off many of those calories that they are consuming. Lack of exercise and bad diet choices are the leading causes of obesity. Genetic and hormonal influences may also contribute to obesity in some people. When a person is inactive they do not burn off the fat consumed and that fat is then stored in the body.
It is essential to change your eating habits if you are to lose that excess body fat and get back to a healthy weight range. Some tips for changing your eating habits are:
Stop or limit the amount of fast food you eat. Don't skip breakfast but instead have a nutritional breakfast. Don't eat too much right before bed time.
Put an end to drinking soft drinks. Reduce the portions of the food you eat. Drink lots of water.
It is also important to make sure that you get the required amount of sleep every night. When you are not getting enough sleep your hormones can change and increase your appetite leading you to consume more calories during the day.
Introducing exercise into your daily routine can be really difficult to do at first if you are extremely obese. You can start out slowly doing something as simple as going for a 20 minute walk each day and gradually increase that time. As you slowly become fit you can walk faster until you are doing at least 30 minutes of brisk walking each day.
When you feel that you can take on more exercise you may consider joining a gym or taking up a sport that involves cardio exercises to help burn off more fat.
When you have made bad diet and lifestyle choices for a long time it can be difficult to make the change for the better and get your life and your health back on track. Eating unhealthy foods and being inactive is really not worth the health conditions that it can cause so make a decision to change your life and be healthy.
What To Do If You Cant Lose Weight You have tried diet after diet, you have endured exercise program after exercise program, and after all of that, you still want to know what to do if you can't lose weight. If that sounds familiar, then you should know that you are not alone. A lot of people have tried all sorts of things to lose weight, all without any lasting success. Sure, you may lose a few pounds, but then you gain most of it back (or even end up weighing more than when you started).
Even though a lot of people have this problem, there really isn't a universal solution; that's because everybody is different. However, there are also some basic principles of weight loss that apply to virtually anybody.
If you are currently on a diet, and aren't able to take off enough weight, then you have to take a close look at the diet plan to see if it can really work. Pay attention to the total number of calories it recommends per day, and see if it is too heavy or restrictive on certain groups of foods.
Each person needs a different number of calories, depending on various factors. If you take in more calories than you need, then it stands to reason that losing weight isn't going to happen. But, the real problem can be taking in too few calories. While you may lose some weight, your body will go into starvation mode, and store a much higher
percentage of your caloric intake. In other words, it won't burn off as many calories as it normally would. This also makes it next to impossible to shed extra pounds. Therefore, you need to be on a diet that has the right amount of calories for you personally.
The other thing to watch out for are diets that are unbalanced. Most fad diets get popular because they have a gimmick of some kind. The Grapefruit Diet, Cabbage Diet and Cottage Cheese Diet are a few examples that put an emphasis on eating a particular food. There are also diets which restrict carbohydrates or fat, but if they don't include a wide range of food choices then the odds of your getting results are low, and the odds of having permanent results are even lower.
Can all of those diets work? Yes! But...there is a catch. As mentioned, they almost always have a gimmick of some kind. It's this gimmick that makes them popular. They use their little tricks to hide the real "secret" behind losing weight. This is important if you're still wondering what to do if you can't lose weight. The real secret is this: The only way to lose weight is to burn more calories than you take in.
That may not sell a lot of fad diets, but that's what it all comes down to. If you can't seem to get rid of those extra pounds, then you need to either reduce how many calories you're taking in, or increase how many calories you're burning off.
The result. Weight loss plan Obesity is one of the biggest problems faced by millions of people in America. This has resulted in a big weight loss corporate industry in the country like Weight watchers, Jenny Carig and many others. Although there are good programs, I feel people can themselves do quite a bit to reduce their weight. The two major factors in weight loss are exercise and controlled diet. I have put together several points which will be useful to individuals looking to reduce their weight.
1. Eat at least 5 servings of fruits and vegetables every day. Most fruits are low in calories and make you full sooner. Not to mention the other vitamins and fibers they also contain.
2. Read those nutrition fact labels: It is a good idea to know how many calories you are consuming. Some foods combo's can be deceptive, for example if you are having a plate of salad topped with lot of high calorie dressing and a soda, they you have just had more calories then you might get from a combination of grilled chicken sandwich (with no cheese and dressing) plus diet soda. So be smart with what you eat. Prefer home cooked food as much as possible.
3. Eating smaller frequent meals will also help you cut down the total intake of calories compared to 3 big meals a day.
4. Give yourself a break: Being too restrictive can anyway demotivate you, so to give yourself regular breaks. But do not over-eat at the same time, be conservative and try to make up for it in other meals.
5. Drinks: Soda, juice, cream are all loaded with sugars which we usually do not account into out diet plan. Drink water instead.
6. Exercise: Do not always depend on your car for everything, walk wherever you can. Go hiking and those backpacks help to burn extra calories. Make friends who have a active lifestyle, join gym or get a treadmill in your home. Remember to increase your exercise in a progressive manner day by day instead of doing strenuous exercise from day one. Be practical on what your body can take and avoid overexertion.
7. Get motivation: Talk to people who have had success in weight loss and they will give you a lot of inspiration.
8. Get enough sleep, reduce stress and live happy.
9. Reward yourself when you reach your monthly weight loss milestones.
10. Never give up, even if you have failed a few times previously.
IMPORTANT: Eating slowly can lead to weight loss: Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.
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