Weight Loss, Types, Advantages, Causes and How to Achieve Adequate Weight Loss

Weight loss is the reduction of the body mass by reducing the total body fluids, fat, tissues, tendons, muscle, and mineral deposits. I have done a research to answer some of your likely questions on weight loss such as:

What are the kinds available?

What are the advantages?

How do I achieve it?

What causes weight gain?

Two kind of weight loss:

· Accidental

· Deliberate

Accidental: is achieved due to diseases, illness, stress, infection and starvation. We will later elaborate this factor.

Deliberate: is our point of focus in this content. This is achieved by means of efforts to improve health, fitness or better appearance. This is achieved when our body use up more energy than we consume, making the body to use from its stored fats or muscle, leading to loss of weight in the body fluid and mass.

Advantages of deliberate weight loss:

· Reduces health risks: With the appropriate body mass and reduced fat in the body, the body immunity against diseases is increased.

· Increase fitness: Losing weight entails physical work out, which at the same time increases fitness, strength and endurance in our system.

· Delay diabetes onset: diabetes is known as the state of high blood sugar in the body, which is very familiar with obese people. Weight loss reduces the body fluid as well as sugar, leading to a reduced or delay diabetes onset.

· Reduce pain: The lower the body mass, the easier it is to move, leading to reduced stress in the body.

· Increase movement in joints: With a reduced body mass for the joints to carry, it is apparently easier for movements in the joints

· Reduction of hypertension: Reduced body mass reduces the amount of work and risk of high blood pressure.

Causes of weight gain:

· Excessive consumption of fats, sugar and carbohydrates

· Excessive consumption of alcohol

· Depression

· Stress

· Boredom

· insufficient sleep

Ways to achieve deliberate weight loss:

· Diets: The most effective and healthy way to reduce weight is to pay attention to our food consumption and better done with the help of a specialist

· Change in lifestyle habits: This is with regards to time we eat, sleep, what we eat, do and drink.

· Exercise: With an adequate level of the right exercise and reduced food consumption, loss of weight is greatly achieved.

· Crash dieting: This is not a very good means for everyone, because it requires very low food consumption and more water for up to 12 waking hours in a day, leading to the body having to use from it stored fat and tissues. This is not very healthy for some individuals.

In summation, the most adequate, healthy and effective method to lose weight is to reduce the body consumption and increase its work, by adjusting eating patterns and increasing physical activities.

You can further read on this educative topics on here and here I hope it will be of help to you as you work on your weight.

Article Source: http://EzineArticles.com/?expert=George_A_Williams

20 Rapid Weight Loss Tips

This article will give you 20 healthy and rapid weight loss tips to lose that flab in an efficient, fast and healthy way.

20 Quick but Safe Weight Loss Tips

1. Drinking plenty of water is excellent for healthy and quick weight loss. If you want, you can drink tea with fruit flavors or mint, but without sugar or add some slices of lemon to a glass of water for additional flavoring.

2. You must eat vegetables and fruits. Eating vegetables is a quick but safe weight loss tip that can provide you with lots of health benefits and can help prevent diseases.

3. Eat only when you are hungry! This is one of the best rapid weight loss tips anyone can give you. You can try eating small amounts of food and increase the frequency of meals or snacks. If you do this, you will not feel hungry and you will naturally avoid eating large, heavy meals that can lead to gaining weight.

4. You must avoid after dinner snacks. This is the time that you eat even without feeling hungry. If you can't avoid this, you can try eating healthy snacks like cereal bars with low-calorie content.

5. Enjoy your favorite foods, but make sure you have smaller amounts and in lower frequency rather than huge servings.

6. Give yourself a break for a while. Don't be too strict on your rapid weight loss program. You can go out with your friends or go the café and have those waffles you've been dying for.

7. Eat plenty of small and light snacks throughout the day. Studies prove that eating 4 to 5 lighter and smaller meals per day can help you to control your weight and appetite much better.

8. Add hot spices in your food. These spices will stimulate your taste and you feel satisfied with your food without actually eating too much. On the flip side, they also make you drink plenty of water!

9. Filling the kitchen with easy and healthy foods is a quick but safe weight loss tip. It can help you to prepare your healthy meal easily, and hence, prevent you from ordering fast food. It's better to make that burger at home, in a healthier way!

10. Ordering kids' meals from fast food restaurants can help you to consume lower quantity of food and lower calories as well. Sure, it sounds weird but it works!

11. Season vegetables and fruits are healthy and tasty, and they can help you lose weight too.

12. Eat mashed, grilled, or baked potatoes instead of fries. They're healthier!

13. Instead of eating to relieve stress, try to think of other ways to combat stress that work equally well. Working out is a great alternative to binge eating.

14. The most important resource for quick weight loss is lots of regular exercise, but of course, not too much though. It'll help you feel better, sleep better and will result in you having more energy for day-to-day activities, and you'll also look great.

15. Try to adopt Mediterranean cuisine in your diet and quick weight loss program. It's oftentimes healthier than the regular stuff we have.

16. Avoid consumption of alcohol as much as you can because it adds lots of extra calories to your body.

17. Eat fish instead of meat. It will satisfy your hunger, but with much lower calories.

18. Treat constipation problems by consuming more liquids and more fiber.

19. Never exclude any food group from your diet; it is the greatest mistake anyone can make. Even carbohydrates provide you numerous benefits and nutrients that you need on a day-to-day basis. A balanced meal is much better than diet food.

20. And last but not the least, have a good breakfast every morning.

SaraH AslaM

Article Source: http://EzineArticles.com/?expert=Sarah_Aslam

Weight Loss Foods - How to Pick the Right Ones?

Losing weight is mostly a matter of making correct food choices and being active enough to be able to tip the scale in the right direction. But how do we pick the foods that are going to help us maximize the results? Let's analyze some of the more common and some of the less obvious criteria for choosing the best weight loss foods.

The single most common criteria is probably low fat content of a certain food. Well, it is hard to argue with this one, the lower the fat content of a certain food, the better off you will be as far as losing weight is concerned. The only thing I "disagree" with here is that this should be the only deciding criteria (which is the only thing people seem to be looking at). What I mean is, one should always look at the entirety of a certain foods' qualities and only then decide whether this can still be a good weight loss food or not.

How much sodium/salt does a food contain should be the next criteria. The lower the sodium/salt content of a certain food, the better the food. I use the terms sodium and salt interchangeably since (table) salt contains sodium. By ingesting too much sodium with our foods we force our bodies to retain more water than it is necessary for normal functioning (because the excessive sodium needs to remain diluted). Water retention means more body weight and it should go without saying that salty foods are an enemy to any weight loss effort.

Lower calories-per-volume should in my opinion be on the top of the list. In my experience, the higher the volume of foods allowed to eat during dieting periods, the better the chances are for a person to stick to the weight loss program. The best weight loss foods can be eaten in large quantities while still allowing us to keep our calories in check. The best weight loss foods based on this criteria can be found among fruits (because of high water and fibre content) and even easier among vegetables.

Higher taste-to-calorie ratio is completely made up, but it can still help bring my point across. What I mean here is that the best weight loss foods will taste good even though they contain very few calories. Celery for instance has a near perfect calories-per-volume ratio, but the taste part could use some improvements (at least for most people).

The best weight loss foods will be really good (if not perfect) at satisfying all of the four criteria.

To learn more about some of the foods that are best at satisfying all of the four criteria you can start following me (Rok Sprogar) at http://www.leanhigh.com.

Article Source: http://EzineArticles.com/?expert=Rok_Sprogar

Weight Loss Plans For Women

The Customized Fat Loss program has steadily gained popularity in the weight loss and fitness world since its release a couple of months back. This is undoubtedly a pleasant surprise for Kyle Leon, author of the program, given the fact that most fitness enthusiasts and dieters alike are usually skeptical about newly released diet programs. Like the name suggests, the system was designed around individual nutritional needs that are customized to specific user requirements. This is where most traditional diet plans fail. They simply don't cater to the users' individual nutritional needs.

Whereas Customized Fat Loss is a relatively new program to the dieting and fitness scene, Kyle Leon himself is not new. He's famously credited for leading the way in the field of customized dieting and fitness guides when he released a program called the Somanabolic Muscle Maximizer that caters to the unique dietary needs of body builders. So, while his latest creation is relatively new, you can bank on his experience and deep knowledge he has gained in the dieting and fitness realm.

When it comes to dieting and fitness, you want to be reassured that the guide you are using to change your lifestyle and physical appearance is from someone that knows what they are writing about. You certainly don't want to entrust your fate with a novice. For any skeptics out there, it's reassuring to know that Kyle Leon's Customized fat loss program has already been endorsed by a legion of leading experts in the fitness field as well as nutritionists, doctors, and myself as an Army trained, U.S.Air Force diet therapy specialist. A popular fitness website recently named Customized Fat Loss currently as the number one fat loss system.

Regardless of your current fitness level, Kyle Leon's Customized Fat Loss program will suit every person's dieting needs because it is tailored to cut fat based on an individual's age, current weight, metabolism, body type, and height. At the core of the system is a piece of nutritional software that takes the aforementioned inputs from the user and then outputs a customized nutritional plan for the user based on those attributes and their goals for losing fat. This is what you don't get with the generic diet programs that have been around for some time now.

Of course, your customized fat loss diet program will change as your attributes change, such as weight and metabolism, and this is just one of the key strengths of the Customized Fat Loss system over most other generic programs. this means that you'll be able to accurately track your progress and make appropriate changes where necessary. Better still, the user receives many additional benefits with this program, including unique fitness techniques that enable you to lose fat minus cardio.

The Details

Kyle Leon has teamed up with a group of celebrated fitness experts, nutritionists, and body builders, and developed four patented, breakthrough formulas for fat loss in this system. They are based around six body types (somatotypes) that include the following:

Soft Body (Endomorphs) - This body type is unusually soft and tends to accumulate fat. Individuals with this type of body are typically fat and even if their diet plan will help them cut weight, they will find difficulty maintaining their new weight.

The second body type is the "Mesomorphs" and is generally comprised of an even body mass. Individuals with this body type are typically men and normally find it easier to gain muscle. Their shoulders are muscular, as well as the arms and legs, and the hips are slim.

The third body type is known as the "Ectomorphs" and is typically a slim body shape that is narrow from top to bottom. People with this body type don't easily gain fat or muscle.

There's also the "Meso-Endomorph" type that shares traits from both the "Mesomorph" and "Endomorph" body types.

The "Meso-Ectomorph" type is one with a combination of "Mesomorph" and "Ectomorph" traits but with "Mesomorph" traits that are more prominent than the "Ectomorph" traits.

The last body type categorized in the Customized Fat Loss plan is the "Ecto-Mesomorphs". this body type basically has both "Ectomorph" and "Mesomorph" traits but with more prominent "Ectomorph" traits.

So, a user can select their body type based on the six body types that are predefined in the plan, along with other personal attributes so that a customized diet plan is generated for them. The diet plan will essentially comprise of meals with the right macronutrients to make your body shed fat faster. You will have meals for both training and rest days.

And while the system makes it easy to build a customized meal plan using personal attributes, you can also build a unique meal plan based on your favorite foods. This means that you don't have to cut out the foods you enjoy, which is another great thing about the Customized Fat Loss system. Your customized meal plan will also include information on total calorie intake and other pertinent nutritional information, as in the pre-defined plan. In effect, this enables you to eat the foods you enjoy while achieving the same nutritional goals that the pre-defined meal plan would achieve.

The Customized Fat Loss system is a total fitness and weight loss program, and comes complete with a workout guide.

Among its many benefits is the fact that you don't have to burden yourself with trying to learn how to use the software. Everything is straightforward and easy to use. And since it is accessed online, it provides an extra convenience because you don't have to carry a hardcopy or a DVD wherever you go.

The Cons

While this system is undeniably a new idea in the fat loss field, there are some things that certain users may find confining.

One issue is that system has partnered with a dietary supplement company, and users of the Customized Fat Loss system may at one time or another be required to purchase products of the partner company.

One other issue worth mentioning is that the workout plan suits individuals with at least intermediate fitness levels.

That said, it's well worth noting that the Customized Fat Loss program is built on solid scientific facts that guarantee real results. The majority of users that have tried it have given positive reviews so far, so the system is highly recommended to anyone serious about losing weight.

I'm 60 years old, and still fit into my old military uniform. Same height, same weight. It's no fluke. I just practice what I've learned as an Army trained, U.S. Air Force diet therapy specialist. I have a blog on the weight loss subject that could be quite enlightening. http://lose-leg-fat.net

Thanks for reading,
Forrest

Article Source: http://EzineArticles.com/?expert=Forrest_A_Finch

Drinking Water to Lose Weight - 5 Reasons Why Water and Weight Loss Must Be Combined Together

In a crowd of body-conscious people, you might hear about food supplements, proper dieting, fad diets, and exercising as their secret to achieving their bodies, but did you know that water is also one of the most important things that can aid with weight loss? Research shows that water in many ways can help decrease body weight and also prevent weight from shooting up. Here are the ways, if you are wondering, that water helps you lose weight:

1. Water is the number-one appetite suppressant. Ever wondered why you eat less when you tend to drink water before eating? This is because the stomach gets full of water instead of food. Once it reaches a certain level, the nerve endings from the stomach alert the mind that it is full and that you should, therefore, stop eating.


2. Faster digestion means that your body does not hold on to the excess particles long enough for you to gain a lot of weight. Water plays an important role in digestion as it catalyzes hard food particles that the stomach may find hard to digest. This makes the process a lot easier, thus causing faster results.


3. Water helps the liver function well. Since the liver metabolizes fat, once it starts working smoothly it will perform its functions in getting rid of fats, which helps achieve a slender body.


4. Problems in digestion trigger the body to retain the products that food has left in the body. If this is the case, there will be an increase in body weight. Water comes to the rescue, though. It aids to soothe peristaltic problems. A glass of lukewarm water will help relax the muscles, thus increasing its capacity to expel waste products. Problems in passing out stool can also be greatly aided by water. It hydrates the intestinal walls, thus providing a faster rate of expulsion.


5. If you want to achieve a body with definition, water is also a great aid. Actually losing the weight is never as fulfilling as seeing its effects on your body. With proper hydration, you will get to see the effects of your weight loss in the fine definition of your muscles.

You may not often regard it as important, but water is vital to maintaining the body that you have been dreaming of. Besides, losing weight does not only stand to make you look good, but also to be healthier and fit.

What if you can't lose weight! If you simply can't lose weight, you need to check this out Diet Strategies That Work.

Article Source: http://EzineArticles.com/?expert=David_Lenard

The "Best Protein Shakes for Weight Loss"

Protein shakes have been created to try and encourage weight loss while making sure that the person keeps a high energy level. There have been a lot of debates as to whether these shakes are effective in weight loss programs. The usual cycle when some new product that claims to be the best protein shakes for weight loss comes along in the market is that a lot of people try it and then the internet ends up flooded with negative comments about it.

Visalus Science is one of the companies that claim to produce some of the best protein shakes for weight loss. The internet too has quite a number of responses both negative and positive. Let's take a close look and examine if their claim has any proof.

How it works

Everything starts with the Body by Vi 90 day challenge. The challenge in turn starts with the individual making/setting their personal goal with regards to weight loss. It may be being able to fit some pair of jeans you have, knocking down a few pounds, gaining more muscle, keeping a high energy level and the like.

Then, you sign up for the challenge and select the most appropriate challenge kit to suite your needs. The claimed 'best protein shake for weight loss' is said to "taste like cake" which is something not common for a losing weight shake.

Once you start out with the shake, you can do your part in keeping the shake exciting and new. There are many ways to vary the way you make your shake: simply add your favorite fruits, coffee, chocolate, or use the 'mix ins' that come along with the pack. Visalus also have a Facebook page which contains a list of different recipes that can be created with the basic pack.

Making money

The claimed best shakes for dieting that the company produces are also a source of income with the compensation plan that Visalus has put into place. You simply start with your 90 day challenge and once you have ample proof of success, invite three others to also start out with their challenge. You then get to receive your Visalus challenge kit for free.

True, all of the mentioned does sound too good to be true. However, there are a great number of people online giving testimonials about this company that claims to have the best protein shakes for weight loss. If you are in search for such a plan, make sure to consult your physician first

Every company claims to produce the best protein shakes. For a detailed analysis on the truth of such claims and what is body by vi visit Jennifer's site today.

Article Source: http://EzineArticles.com/?expert=Jennifer_L_White

Weight Loss Tips You Should Never Ignore

If you need to lose a few pounds, making some changes to your lifestyle is the best way to get in shape. Keep reading if you are not sure where to start with your weight loss program.

Signing up for a weight loss program, going on a crash diet or taking a weight loss pill can help you get excellent results in the short term. However, these methods will not give you enough time to get used to a healthy lifestyle. It is best to develop your own weight loss method and take plenty of time to transform your lifestyle one step at a time. This will give your body plenty of time to get used to your new lifestyle.

Unhealthy nutritional choices should be avoided at all cost. If you are not sure which foods or beverages are unhealthy, check the labels of the items you purchase. Usually, processed foods, frozen dinners, fast food menu items and salty snacks contain large quantities of unhealthy ingredients. You should also avoid sweets, baked goods, fried foods and large quantities of dairy products.

Adopt a more balanced diet. Foods are divided in five main groups and you need to get healthy portions of each good group on a daily basis. You might be overweight because you get too much fats and oils in your diet and not enough healthy cereals. Do some research on the five food groups and learn to classify foods so you can easily prepare healthy meals.

Cooking at home should help you lose a lot of weight since you will be able to choose healthy ingredients and avoid processed foods. If you do not have much time to cook, learn to prepare easy dishes such as salads or sandwiches. Invest in a juicer to prepare drinks with your daily portions of fruits and vegetables. Cook when you have time and freeze small portions so you can have healthy meals during the whole week.

Being active will help you lose some weight. Look for ways to get at least an hour of exercise a day. Walk as much as possible, and try riding your bike to go to work or run errands. If you have a dog, go for long walks together. You could also play with your children or find some work to do around the house. Do some yard work, build some flower beds in your garden or work on some home improvement projects inside the house.

A fitness program can help you get in shape quickly. You do not have to work out intensely to get results. Try exercising for half an hour a day if you are out of shape. Target your midsection to build your resistance before you move on to more demanding exercises. Exercise safely by always stretching before and after a workout session and adopting a good posture. If you need help with your fitness program, join a gym so you can work with a personal trainer.

Use these tips to create your own weight loss program and get in shape. Remember that the most important thing is to adopt a healthy lifestyle for good.

weight loss
weight loss

Article Source: http://EzineArticles.com/?expert=Dr._Ashraf_Hanafy_Mahmoud_Mohammed

Maximising Your Weight Loss Cardio

Forget all the fads and diets floating around the media. The closest thing we have to a magical weight-loss formula is interval training. Essentially, it's the process of alternating uncomfortably fast running speeds with leisurely ones. Even if it averages out at running less distance in the long haul.

This can seem counterintuitive to some. Running at a decent pace for a long amount of time sounds more effective, but it actually levels out pretty quickly. Your body becomes used to burning calories at a certain level of intensity, and from that point onwards you burn pretty much whatever it says on the treadmill. With interval training, let's say two minutes of high intensity and a whopping three minutes of low intensity running, your body is constantly being lulled into a lower-energy state, then forced into overtime to keep up with the high intensity workout. When you've left the gym your metabolism will reflect this regimen, and burn calories at a much faster rate for the next 24 hours in anticipation of intense exercise.

As an added bonus, workouts feel faster with interval training. They break up a half hour run into nice clear milestones.

Always Start with Cardio

A lot of people like to throw in some strength training with their cardio. Losing weight is all well and good, but when the fat is gone you'll want a toned, fit body to appear from underneath. When you're headed to the gym always start off with the treadmill or stepper, not the strength trainers. Training muscle groups burns a small amount of calories in the end, even if you move between different groups regularly. If you're coming straight off the treadmill your entire body is experiencing high activity, with high calorie burn. Hitting the weights afterwards will keep the remainder of your body from relaxing, even if it's not being directly used. You'll burn a lot more calories from the exact same amount of workout, so it's an opportunity you may as well take.

Using Proper Technique

If you slouch on technique you majorly cut down on calorie burn, but a lot of people don't seem to realise this fact. We've all seen them at gym, turning the treadmill up and grabbing onto the bars, or trying out max intensity on the stepper with most of their weight carried on the handles. It may look intensive, but your entire body never hits a truly intensive state.

Let your arms move freely, pull in your stomach and feel the strain through your entire body. If possible, put some more active arm motions into your running. It doesn't seem like much, but you'll begin to see the difference.

Mira Burton has been writing about health and fitness for years, from strength training to cheap weight loss supplements. She recently became a featured contributor to Muscle Finesse, and is hoping to reach a wider audience than ever.

Article Source: http://EzineArticles.com/?expert=Mira_Burton

Weight Loss and Hemorrhoids

Losing weight definitely can feel impossible at times. The motivation and dedication is always there to begin with, but unfortunately it seems to wane after a little while. What things make it easy for some people to lose weight and keep it off? What do they know about weight loss that you don't?

Get started on your weight loss journey by identifying what you want to achieve. Do you want to lower the likelihood of recurring hemorrhoids? Do you want to fit into your old skinny jeans? Do you want to achieve a target weight? Is it your goal to raise your energy level and get in shape?

Make sure you keep track of your progress. Make sure you check your weight only once a week. If you weigh yourself too often, it can be a detriment to your self-esteem. Always try to write down everything that you consume in a food journal This should include any snacks and beverages. It may turn out that writing down what you are considering putting in your mouth can help you make a more positive and healthy choice.

Keep healthy snacks with you in case you get hungry during the day to prevent yourself from slipping up. If you haven't eaten all day, you can easily find yourself wandering into a fast food restaurant. Planning your meals out and packing a lunch will save you money and help trim your waistline.

Every successful and healthful weight loss plan combines reasonable exercise and a balanced eating plan. You will actually have more energy if you set aside time to exercise regularly every week. If the thought of a structured exercise regimen is a little daunting, think about an activity that you enjoy and go with that. Some fun and entertaining exercises that will help someone lose weight are walking with friends, learning how to salsa, or even just taking a hike.

When you have a kitchen full of tasty but unhealthy foods, it's hard to stop yourself from eating them. The healthier the foods you have available in your kitchen are, the more likely you are to choose them instead of sugar laden junk! Keep your kitchen filled with healthy foods, like fruits, vegetables, and low-fat proteins. If you do not have junk food in your cupboards you will be less likely to over-induldge. If you eliminate junk food from your home and replace it with healthy food, you will cease making bad choices.

Enlist the aid of your friends and family members. Having many supportive people around will motivate you to keep going when you feel like quitting. Make sure there are people that you can talk to when you're worn out or having a hard time. Your support system can be a huge help all the way through your weight loss journey.

These tips will not only help with weight loss, but could lower the likelihood of developing hemorrhoids.

Article Source: http://EzineArticles.com/?expert=David_M_Richards

Top 7 Weight Loss Tips!

No need to stress yourself if you too have excess pounds as here comes some good tips for achieving weight loss that you've been waiting for. Research reveals that overweight and obese people mostly suffer from inferiority complex, low self-esteem, mood swings, heart complications and other health problems. So, why do you still want to be part of the statistics? Make an affirmative decision to change for the better. The most important thing that you need to know is that consistency in implementing the tips is vital for success to be realizable. Here is what you need to do:

1. Write Down the Goal

Weight loss goals are broad. They differ a lot with regards to gender, age, genetics and BMI-Body Mass Index. Make sure that you note the specific areas that need special attention. This will give you a bird's view over the task to be faced. Set realistic goals so that you're not tempted to go overboard.

2. Manage Time Effectively

Time can either be an ally or an enemy. In any type of goal, time management is a crucial factor. In order to succeed at weight loss, prioritize everything that needs to be done and set the specific time periods and deadlines as well. Rush brought about by lack of proper planning will interfere with progress.

3. Eat Healthier Foods

When adopting a healthier diet, get rid of all fatty and sugary foods. Keep the kitchen stacked with oatmeal, veggies, fresh fruits, cereals and whole grains. Fiber and complex carbohydrates are great for keeping you full and strong.

4. Opt for Home-cooked Meals

Studies reveal that home-cooked meals are more enjoyable and satisfying. Ensure that you use less oil when cooking your meals for a healthier body. You'll be living your dream of a slimmer body within no time.

5. Exercise Regularly

Cardiovascular exercises are the best since they can even be done at home. Weight lifting is also great for building lean muscles and making you firmer. Sign up at the local gym for details on the best routines to perform for specific body areas.

6. Increase Activity Level

It's advisable to engage in hobbies and activities that require more energy. Allocate 40 minutes a day to this cause. Instead of going out for a drink, choose a sporting activity instead. Besides, such activities will allow you to have fun while burning fat.

7. Hydrate

Pure water is great for hydrating the body and flushing out toxins too. The best function that it has, nonetheless, is the capability of suppressing hunger. Drink 1 glass of water before eating to consume a lesser portion.

In conclusion, weight loss goals are long term hence will be part of you for a better part of your life. Yes, this includes even vacations. Many people fail at weight loss because they 'unlearn' everything they've adopted during vacations. They drink beer, sodas and other unhealthy drinks continuously while eating fatty and sugary foods. Maintain a healthy lifestyle all through for positive results. The body you've been dreaming of will be yours for the taking just like that.

Article Source: http://EzineArticles.com/?expert=Ashuli_Jain

Honey Water Diet for Weight Loss

Honey is a great natural source of carbohydrates and is a wonderful energy booster. It helps battle fatigue and boosts endurance and is especially useful for athletes. The glucose in honey is absorbed quickly and gives a fast energy boost while the fructose gives a slower and more sustained energy supply. Combined with water, honey can be an effective weight loss tool.

In a honey water fast, one consumes only honey mixed in water and typically lasts for three days. Just mix 1 to 2 tablespoons of honey with each 150 cc of water and drink this for breakfast, lunch and dinner and whenever you feel thirsty throughout the day. You should experience a couple of kilos of weight loss after 3 days and feel much lighter mentally and physically. Fasts can be tiring and frustrating affairs but the honey in the water should provide good and sustainable energy supply for the body throughout the day and help keep you feeling refreshed throughout the day. You will be surprise at how energetic you feel on just a diet of honey water. When you break your honey water weight loss fast on the third day its best to avoid meat, dairy products and oily or spicy foods. Instead opt for something soft and comforting like a bowl of warm oatmeal mixed with some honey. It's best not to fast for longer than three days at a stretch. After suitable breaks you can repeat the fasts again to continue your weight loss efforts.

Apart from going on 3 day fasts, there are other ways in which honey water can help you lose weight. Drinking water is known to reduce feelings of hunger and studies have shown that people who consume a couple glasses of water before each meal experience reduce calorie intake. In one study two groups of overweight men and women aged 55 to 75 went on different diets. One group was given a low calorie, low fat diet. The other group followed the same diet but also drank two cups of water before each meal of the day. Twelve weeks later, the group who drank water before their meals had lost 30% more weight than the group that did not.

Honey is a great natural sweetener and mixing it in water will make consuming a lot more water throughout the day much more enjoyable. You can even add a dash of lime to the drink to add a nice zing. Bring a jar of honey into the office and store it in the office pantry or in your desk so you can readily mix honey with any water you consume at work.

Honey water won't just help you lose weight. Honey is a wonderful cleansing tonic and has powerful anti bacterial and antioxidant properties. It will help to strengthen your digestive system, help you fight disease and improve your health. Honey is a great immunity system booster and is also known to have anti cancer properties. What are you waiting for? Start making honey water an integral part of your diet and reap its many benefits today!

Fore more information on fast weight loss, visit Beating-the-bulge.com. Our site is packed with effective, research backed weight loss tips and advice.

Article Source: http://EzineArticles.com/?expert=Shazam_Moh

Fast Weight Loss Tips

Unfortunately for most of us, losing weight is a lot harder than it looks on an infomercial or website; it actually takes many changes in thinking and lifestyle to accomplish. You need commitment and good information to follow. Learn what changes need to be made in your life, and finally shed those unwanted pounds by reading the following article.

1. Get yourself motivated. You cannot simply list "lose weight" on your list of things to do today and half-heartedly expect it to happen. Nor can you skip a few rounds of dessert and magically shrink down to size; you must recognize all of the reasons you need to lose weight, such as being heart-healthy, more attractive and physically capable in life, and let all of those things light a serious fire under you. You've got to really want this!

2. Find a good plan. Most people who successfully lose weight have adopted some plan to follow, be it eating or exercise or both. Scour the internet, talk to your physician or pick brains at the gym to find what plan will work best for your needs and lifestyle. You need to immerse yourself completely in this new plan for it to work, so make sure it's quite doable for you.

3. Set realistic goals. The last thing you need to do while taking on such an important task as getting to a healthy weight is discourage yourself; many people find themselves ready to give up because they did not reach lofty goals. Aim for modest goals, especially in the beginning, and keep your target weight loss per week very healthy and attainable.

4. Don't deprive yourself completely, just be more moderate. Within reason, it's okay to still enjoy the foods you love and the television shows you can't live without. However, overindulging on either will be too counterproductive to your weight loss initiative, so be reasonable! Serve yourself moderate portions of good food, allow yourself small indulgences occasionally and, although it's okay to enjoy relaxing with the TV, don't make a prolonged habit out of it.

5. Reward yourself, just not with food. People tend to eat emotionally, and since that may be one of the reasons you are overweight to begin with, try not to resume that habit. Instead, pat yourself on the back with a new outfit or home entertainment equipment or maybe a weekend getaway. Relish in your accomplishment, and let it push you forward to the next goal!

6. Make it a lifestyle, not just a temporary program. If you gradually return to your old ways, there is no doubt that you will gradually return to your old weight! Learn to avoid this very common mistake by incorporating the healthy and wise elements of your weight loss program into everyday life. Keep portions moderate, count calories and stay physically active. Doing this should keep you at your goal weight, smiling and full of energy!

Anyone who loses weight successfully and tells you it was easy is just plain fibbing! As you can see by the advice above, it takes a lot of effort and persistence to shed unwanted weight, and serious dedication to keep it off. But hopefully, that is exactly what you will now be able to do!

Want to know more about diet and nutrition just visit www.my-lossweight.com there you might find what you are looking for.

Husin Abdullah has been writing a lot of articles about diet programs and losing weight for much different purpose. If you really interesting in losing weight and want to know more about just visit www.my-lossweight.com there you might find what you are looking for.

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Helpful Nutrition Weight Loss Tips

When you eat right, you feel energized and good about yourself. This is because you aren't carrying around unwanted fats and toxins in your body. When you eat real healthy, nutritious foods you are supplying your body with the vitamins and minerals it needs to stay healthy. So, what are these foods you should eat? The list is almost endless, so you'll never feel like you can't eat when you are on a health kick.

There are many nutrition weight loss tips out there, but you have to find the one that works best with your body type. Depending on your metabolism and genetics, you may not be able to eat the same foods as others can. Some people need to eat more protein than others and some people don't drink enough fluids. Everyday, you should try your hardest to eat 4 well balanced meals. These meals should contain fruits, vegetables, protein, grain and some fiber. Try to eat fiber in the morning because it will get your bowels moving and make you feel fuller, longer. When you feel full for long periods of time, you are less tempted to eat snacks throughout the day.

When you eat fruits and vegetables, not only are you lowering your calorie intake, you are giving your body the antioxidants it needs to fight off infections and decrease your risk of getting chronic health problems. When you eat healthy, not only are you creating a healthier body for yourself, you are losing weight. Choosing fruits and vegetables instead of greasy and fried foods is a very smart idea. You are giving your liver, kidneys and colon a break because you aren't putting a many poisons and toxins in your body.

Try eating eggs and a lean meat in the morning for breakfast. This will get you going and ready for the day. Try to drink at least 8 glasses of water everyday because this will keep you hydrated as well as detox your body. It is okay to eat your favorite foods, just make sure you do it in moderation. Everyone needs a bowl of ice cream, but you shouldn't have it everyday. With all of this, make sure that you create a regular workout schedule with at least 3 days of cardio exercise.

Additionally, going to bed at a certain time each night and getting 6 to 8 hours of sleep is a must for giving your body time to relax and regenerate itself each 24 hours.

In summary, eat healthy, get exercise, use nutritional supplements and get plenty of sleep and you will see that you release those unwanted pounds.

If you want to learn more about the best nutritional weight loss program please click here http://www.healthandwealthsuccess.net

Article Source: http://EzineArticles.com/?expert=Fran_Mueller

The Ideal Weight Loss Program For Beauty

A weight loss program must consider your lifestyle, daily habits, food timings and recreation. If you are asked to remove food items that you are used to on a daily basis, there is a possibility that you will re-start those foods as soon as the program is over. In order to avoid this, ensure that your weight loss program views you holistically and is catered to your needs.

Working Person

If your lifestyle is sedentary with little or no exercise involved, the weight loss program must work around including high fibre foods and more fluids while introducing more activity. This could include getting up from your seat every hour and taking a walk around the office or walk up the flight of your office staircase. If you have painful joints because of your weight, simple exercises while seated in your chair can be done every 1 hour. Your daily meal can be planned in a manner that allows you to carry soups, salads and whole fruits. Soups that incorporate a healthy mix of proteins, carbohydrates and vitamins can be carried to the office in a pre-cooked form and water can be added at the time of eating. Low fat, high fibre breads and cereals can replace your normal food choices.

On the Go

If your job requires you to be on the move and eating out a lot, the weight loss program must work around making wise food choices in different cuisines. It should involve the consumption of fruit juices and salads that will suit your body type and help achieve your target weight. You should find yourself being educated about the right choices to make from the menu and how you can supplement your nutrition with certain dry fruits that help maintain good health without the calories. It is possible that you find yourself too tired to exercise at the end of the day. In that case, the program should help you incorporate exercise in the mornings. It should also consider the number of times you take tea or coffee and help you make more nutritious choices. The plan must consider the provision of a favourite snack based bonus at the end of a certain period.

Based at Home

If you are based at home and sedentary or active, your choices are far wider. However, the weight loss program must take into account the foodstuffs that you stock in your pantry. If the snack items are too many, they should not be replenished. A time-based food consumption table should be provided to you so that you can plan your meals appropriately. The program should help you identify the moments of stress or boredom that lead you to the pantry and make unsuitable food choices. It should consider your timings for rest and exercise and provide you the flexibility of an occasional snack-based bonus break from your otherwise controlled diet. A fitness consultant should help you identify the weak spots like the television in your house and convert them to activity spots by placing an exercise machine in front of it.

If you are looking for ideas about working to a healthy and better looking lifestyle in a Weight Loss Program, you should log on to http://www.fastweightlossplantips.com to learn more.

Article Source: http://EzineArticles.com/?expert=Alan_Chai

Mixed Martial Arts for Weight Loss and Fitness

If planning to implement a routine to improve on your overall well-being and fitness you might want to research the available opportunities which can offer something a little more exciting than a standard gym session. Some of the more fun and existing methods to increase fitness levels and lose weight at the same time include judo, karate, kickboxing, boxing, or any of the other martial arts. In order to achieve the most impressive results from combining a martial art with weight loss, you really want to plan out a proper dietary plan. If a diet is combined with the proper nutrition, vitamins and minerals, then this can do a long way to achieving the ideal health improvements and results.

Achieve your weight loss goal

Using martial arts for achieving a desired loss in weight is generally related to the high-intensity of the many martial arts programs. A full work out following a preferred type of martial art can last 60-minutes per session, which will go a long way to burning a good number of calories per routine. If already active and hoping to find a way to lose weight fast, then a well-planned routine at a local gym might be the ideal route to take.

A personal trainer might instruct such martial art activities as kung fu aerobics, cardio kickboxing, and boxercise. Each of these safe, fun, and effective activities is designed to promote a highly effective cardio workout for weight loss and fitness.

Due to the increase in popularity of these safe, yet challenging training programs, it is becoming easier to purchase a wide range of DVDs devised by personal trainers to make these types of training programs more available to those that would prefer to complete their workout at home.

Helping to increase your level of fitness

Most of the marital arts programs, either gym or DVD based, offer a perfect opportunity to improve on your overall level of endurance and cardiovascular fitness. If able to abide by a high-quality drill and exercise plan, then this will also help with improving on muscle flexibility and strength. An effective cardiovascular workout is dependent on increasing the heart rate over a sufficient period of time, which can be easily be achieved by completing a regular martial arts training program.

Improving on the bodies overall flexibility is naturally achieved by taking part in martial arts, which is mostly due to the fact that almost all of these training programs automatically combine a wide range of stretching exercises.

Get more information on mixed marital arts and weight loss at Submissions 101.

Article Source: http://EzineArticles.com/?expert=Sam_J_Loeb

Healthy Weight Loss Articles

In most healthy weight loss articles that you read it seems the trends focus on cutting out fats and lowering your carbohydrates. Which are all fine and good, but there is a lot that seems to missing in between. I believe that most of the time our health is not really focused on as much as the weight loss itself. You can lose the weight and still be unhealthy.

So in healthy weight loss articles there needs a balance. Just because someone can get the pounds off by going on a low fat, low carbohydrate diet doesn't mean that they are healthy. I have lost weight doing these diets and felt so weak at times and not very healthy.

What is the answer? I believe the answer is we simply don't get the vitamins our bodies need. It's not that losing the weight is bad that's good, but we can deplete ourselves from the nutrients we need if we are not supplementing. This is so important especially as we get older and are past our childbearing years. Time has a way of telling us we need more of something in our bodies that we aren't getting.

Yes, I think that eating healthier can be done by the things I mentioned earlier. It's better for your heart, joints and every facet of your body. The facts are we need extra help that's where vitamins are so important. We need healthy weight loss articles to educate people on the facts and issues of healthier lifestyles. Not quick fixes where we lose 30 pounds and gain back 50. No there is enough of that just look around and I bet you see people that have done it. We need not only a good meal plan, but also added health products that will keep our bodies from diseases.

I have personally taken vitamins for the last 7 years and can say that very little have I been in the doctor's office. I can also testify that good quality vitamins help me not feel as hungry. I believe this is because my body is getting what it needs every day. I have personally been on a product for 6 weeks and have more energy than I've had in years. I eat right and drink 2 delicious shakes a day and I'm losing weight, but I am getting healthier because of all the vitamins in the product. Life is short and being healthy helps us to live a much happier life and isn't that what we all want. Get started today and enjoy a healthier happier life.

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10 Secrets for Weight Loss Success

1. Set Goals

Successful people set goals in all parts of their lives and health and fitness goals are no different. Set yourself realistic goals under the smart principles... Specific, Measurable, Achievable, Realistic, Timely.

If you have a lot of weight to lose that long term goal may be overwhelming so break it down into monthly and weekly goals and celebrate your achievements. (Be careful not to undo your good work so you will need to choose your celebration wisely!!!)

2. Have a Plan

Write down your eating plan. Plan your meals a week at a time and shop weekly with a shopping list. Avoid the aisles of biscuits, drinks, snacks and processed food. If you stick to the outside parts of the supermarket where the vegetables and fruit, meats and natural foods hang out you won't go too far wrong.

Make an exercise plan or get someone to make one for you and keep you accountable.

3. Make Lifestyle Changes

Healthy eating is a lifestyle and to make the necessary changes you will have to form new habits. You may find some of your friends or family will actually sabotage your efforts to change your habits and this can be difficult to deal with. You may also find you need to be careful to spend time with people who will support your efforts and encourage you. After a few months of persistence you will see the results and this will help with your motivation.

4. Motivation and Support

Changing a lifetime of bad eating habits is not easy!! Find a buddy to work with but make sure it's someone who will keep you accountable and won't listen to your excuses!! If you need to, use online support and there are even people out there who are happy to give you email support and motivation for a small fee. It will be worth it to become a healthier you.

5. Portion Control

One of the easiest ways to reduce calories consumed and thus start your weight loss program is to reduce your portion size, even halve it. Use smaller plates, buy some if you have to, and it won't look half as bad and don't fill it to overflowing!!! We really don't need that extra food. Eat slowly, savour each mouthful and chew your food. Allow your body the time to recognise when it's had enough.

6. Sugar and Fat

Our supermarkets are bombarding us with low-fat options in foods but if you read the fine print they are all loaded with sugar to compensate.

Avoid processed sugar (white, raw or brown) and fruit juice. Sugar is poisoning our society and is hidden in every processed food we purchase. Go on a quit plan if you need to. Your body will thank you, you won't face diabetes and anything sweet will taste horrible after a while. Juice is concentrated fruit with all the sugars and calories and none of the fibre. We physically couldn't eat all the pieces of fruit in a glass of juice. Eat one piece of fruit instead. Google the amount of sugar in soft drinks, sports drinks and sodas. You'll be horrified!! There is about 10 teaspoons of sugar in a can of cola.

Some fats are good in moderation and our body needs them. Omega-3 fats are essential to our bodies' function.

Good fats are found in Olive oil, Avocados, Nuts, Seeds and Fatty Fish.

Bad "Trans" fats are found in Commercially Baked Goods (pies, cakes, donuts, muffins), Margarine, Fried foods, Packaged snacks and Pre-mixed Cake Mixes etc. Avoid these altogether.

There are other fats that fit in between so limit them to very occasional use.

7. Exercise

Move more. Exercise boosts our metabolism and maintains our muscle strength and endurance. Exercise for a minimum of 30 minutes every day until it becomes a habit. Brisk walking is excellent exercise and can be done with a friend. Cycling and swimming are easy on the joints. If you enjoy company and classes try the gym. Strength training is great for building muscle which burns calories faster. Make sure you use correct technique to avoid injury. Don't worry about bulking up. This isn't possible without using extreme weights. Older people benefit greatly from a light weights program. It's always best to seek a doctors OK prior to starting a new exercise program.

8. Best Foods to Eat Are:

A good source of protein, lean meat and chicken, fish, eggs, lentils and beans.

Vegetables, as many as you can eat with as much variety as possible. They can be delicious with simple creative light cooking. Nothing kills the taste and nutritional value of vegetables like overcooking!!! There are plenty of quick and easy recipes and cooking tips online.

One or two pieces of fruit daily.

Wholegrain unprocessed cereals like oats and rice.

Stick to natural unprocessed foods and you'll lose some weight without even trying.

9. Foods to Avoid:

We've already touched on sugar and fat. Avoid all trans fats, sugar, soft drinks, soda and sports drinks. Processed foods, packaged biscuits and crackers, breakfast cereals, white flours, white rice and high carbohydrate high GI foods like these. Keep your alcohol consumption to a minimum. These are empty calories.

10. Avoid Temptation

If there are certain triggers to your overeating or poor food choices avoid the temptation. Don't go near those aisles in the supermarket, avoid fast food places like the plague. It's all about choices and you can choose to make the right choices for your health with a little discipline.

Follow these 10 tips and you'll find you have more energy and confidence, your clothes will look better, you'll avoid the pitfalls of diabetes, cardiovascular disease and falls and fractures. Good luck with your weight loss goals!

Neal Johnston is a qualified and experienced Health and Fitness consultant with a special interest in the health issues of the over 40's. If you are interested in contacting Neal or require further information email longlifehealthandfitness@gmail.com

Article Source: http://EzineArticles.com/?expert=Neal_C._Johnston

The Benefits of Weight Loss Surgery for You

While some people are able to experience effective weight loss through dietary supplements, fat loss programs, and cardio and strength training exercises, there are a lot of people who do not share the same fate. These are the people who, no matter what they do, cannot seemingly melt away fats as easily and quickly as the others. Further, they are also prone to numerous health-related risks, such as cardiovascular diseases, due to their obesity. In these cases, it is a more viable option to choose weight loss surgery.

Weight loss surgery is one of the most effective ways to lose weight, but it is considered as a last option for fat loss and is only appropriate for certain individuals. Unless you are not weighting a hundred pounds more than your ideal body weight or having a BMI of higher than 35, then weight loss surgery is not the best option for you. You must also be over 18 years of age and you must have fully comprehended the necessary risks that accompany the surgery. A weight loss surgery is a one-time big decision so it is important that you understand the possible risks that you are going through.

Further, depending on your medical condition, there are a lot of weight loss surgery programs suitable for your case. There are five famous fat loss surgery programs available today: the gastric bypass, gastric binding, sleeve gastrectomy, bariatic surgery, and laparoscopic gastric bypass. The first one includes shrinking the size of your stomach so that there will be a lesser space to fill when eating.

Second, gastric bypass includes rearranging your gastrointestinal anatomy by attaching your stomach to the small intestine and rerouting it by using surgical staplers. Gastric binding, on the other hand, does not involve rearrangement but the surgery implants a silicone device on the upper portion of your stomach. This is an adjustable band that can be modified by adding or removing saline solution, which controls the opening of the stomach and the amount of food intake. Sleeve gastrectomy also do not involve rearrangement but it consists of removing a portion of your stomach in order to create a narrow tube or sleeve, using surgical staplers similarly used for bypass surgery. For less-invasive surgeries that only necessitates operating outside the body, a laparoscopic gastric bypass is performed.

These surgeries are proven to result in weight loss for many people. Even in the first few months, drastic fat loss can be observed in the patient. Aside from losing weight, they may also provide health-related benefits for those who have type II diabetes, hypertension, sleep apnea, hyperlipidemia, and asthma. After surgery, almost half of the patients who have undergone the procedure have stopped their medication and experienced overall health improvement including joint pains, lower back pains, and heart disease. Nevertheless, it is still recommended that after the surgery, your changed lifestyle must be accompanied by healthy eating and constant exercise program for more better results.

Weight loss surgery is certainly an option to be consideerd if you want to lose weight. Fore more information on weight loss surgery, visit http://www.goawayfat.com/why-opt-for-weight-loss-surgery/

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Weight Loss and Arthritis

Conditions caused by arthritis are so prevalent in America that one out of every five people has sought medical attention for them. The sad truth is that arthritis gets worse as you get older. If you are having problems with your weight, you may want to get started with an exercise routine before you start showing arthritis symptoms. Did you know that if you are a female who is an average height, losing at least 10 pounds over a period of 10 years can cut your chances of developing osteoarthritis in half.

Weight and Pain - The Vicious Cycle

Being overweight has been proven to make you four times more likely to get knee osteoarthritis than type-2 diabetes or high blood pressure. The pain associated with osteoarthritis makes it difficult for you to do the exercise that would help you lose the extra weight. Yet if you don't lose the weight, your arthritis gets worse. It's a vicious cycle. You can control the high blood pressure or diabetes if you develop them - even get rid of them if you lose enough weight. However, once you have developed osteoarthritis, it is permanent - there is no undoing it.

Pain and Arthritis - Finding the Happy Medium

Although the pain you experience with osteoarthritis might prevent you from exercising, you still want to find some form of physical activity to get your joint mobile. This can improve arthritis symptoms and has proven to benefit many arthritis sufferers. The main thing you want to consider when choosing your activity is to make sure it won't do any more damage to your joints.

Activities You Can Do - Taking Charge

You can choose low-impact activities such as swimming, riding your bicycle, or walking to help improve not only your mobility but help you lose the extra weight. Another option would be to do water aerobics, since the water helps to keep your full weight off of your joints while your exercise. You might also consider having a physical therapist provide you with exercises to help strengthen your muscles without straining your joints. Resistance training, such as light weight lifting, elastic bands, or the resistance machines you find at most gyms is another way to build up your muscles while keeping your joints active. Another activity that is especially beneficial to people with arthritis is yoga.

Last but not the least, you can also look for natural supplements that can help you with your joint pain problem and thus keep the problem of arthritis at bay.

Provailen is a natural joint pain treatment, which you should add to your dietary regimen without any delay. Buy Provailen and your joints will thank you.

Article Source: http://EzineArticles.com/?expert=Preeti_B_Karki

Weight Loss Nutrition Plan - Your Complete Guide To Finding Your 6-Pack

You want to find your 6-pack, and you've got a workout plan, so what do you eat? Am I eating enough? I'm not losing weight, why? Those questions, by far the most asked on the message boards. I'm going to give you the straight skinny on research I've done, what I feel works, doesn't work etc.

What You Stuff In Your Face Will 100% Impact Your Results

First, it's not a "Diet Plan", if you want a crash diet, it's not going to work long term. Really what most of us need to do is adjust our thinking on food and nutrition. In the world today it's been way to easy to sacrifice nutrition for convenience That's how I got fat, I'm lazy when it comes to cooking for myself. I'm a single guy, and making an ornate meal is about the lowest thing on my agenda, just above cutting the grass or shoveling snow. I just like to eat, and if someone else wants to make the food I stuff in my pie hole that's even better.

So what will it take to get your 6 Pack? Well I'm going to be honest, it's going to take dedication like no other. You need to be sub 10% body fat for a guy or sub 15% for a female. The food you stuff in your face is one of the few things you control in your life. Double Bacon Cheeseburger, or Extra Lean Turkey Tacos? You decide, and the path you chose will have consequences, and that is either carrying around a keg, or a 6-pack.

MATH. It's Not Just For School - Your "Food Budget"

Losing weight, in it's simplest form is easy math. Calories Eaten - Calories Your Body Needs To Live - Calories Exerted On Other Activities = Weight Loss/Gain. To lose weight you need to be in what is known as a Calorie Reduced State, a negative number.

To lose 1lb weight, you need that equation to = -3500/week. Or roughly 500/day. So how the heck do you figure that out? Well there are a number of studies and formulas, but the one I use is this:

Calories Your Body Needs To Live (aka you Basal Metabolic Rate or BMR):

Men: 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age)

Women: 655 + (9.6 x weight in kg) + (1.7 x height in cm) - (4.7 x age)

So lets use me as an example, 213lbs when I started, I'm 5'11 and I'm 34 years old... a quick Google calculator conversion to get from Imperial to Metric gives me this: 66 + (13.7 x 96.61) + (5 x 180.34) - (6.8 x 34) = 2,522.46 calories just to breath, and sleep.

Then we need to figure out what does life take to live, so there are some other generally accepted numbers:

1.0 Sedentary - you do nothing but sleep and veg out on the couch

1.2 Very light activity - nothing too physical, you work an office job,

1.4 Light activity - office job but a lot of walking, but no real "working out"

1.6 Moderate activity - your job requires physical labor, maybe an occasional workout

1.8 High activity - you are training a lot, running regularly, lifting etc.

2.0 Extreme activity - very physical job, plus working your butt off on the off hours.

The way I use this is NOT to factor in any working out (we'll get to the why later). So for me, I'm a 1.2, I'm a computer nerd by trade sitting in cube world so:

2,522.46 * 1.2 = 3,026.95 calories just to maintain my weight doing what I do all day or 21,188.65 calories a week. So now that we have that, lets subtract 20% to get some weight loss going. 3,026.95 * 0.8 = 2,421.56.

If you look at those numbers, reducing my caloric intake everyday by 20% will come out to a 605.39/day or 4,237.73/week deficit. Since 1lb = 3500 calories, just doing this will be a 1.21lb/week loss.

Let's take that a bit further, I want to lose on average 2lbs (a generally acceptable weight loss for someone overweight), that means I need to consume 7,000 calories less in a week or 1,000/day. So, if we take my BMR - 1,000 calories, we're down to 2,026.95 calories a day is my food budget. That is the number of calories I need to eat, each day to keep my body running, but still losing weight. AND THAT IS WITHOUT WORKING OUT. Even if you're not exercising this will work, I've done it in the past, I know it works. What that DOES NOT MEAN, is to limit yourself to 1,000 calories and lose 10lbs a week, your body doesn't work that way, it's smarter than that and there's more on that below.

How Does My Workout Plan Figure In?

So any workout plan, be it P90X (which I currently use), Insanity, training in the gym, the boring treadmill, is going to burn extra calories, just think of it as a bonus. Everyone will burn a different amount of calories depending on size, exercise, length of workout etc. If you want to know, strap a HR monitor on yourself and it'll tell you what it thinks you burned based on the metrics above (height, age, weight), but that can be inaccurate. I've done the HR monitor, and a number I'm comfortable with is 400 calories/workout on average when I do P90x for example. Sometimes way more, sometimes less, it all depends how I'm feeling, how much I put into it etc, but for the sake of a constant # I use 400.

Sooooo, where does that get us?

2026.95 calories - 400 = 1626.95 calories a day is what's left over for my body to use to sleep. Back to the top, we can easily figure out that 1626.95 - 3026.95 = -1400/day * 7 days = 9800 calories "saved" a week. Then we take what we saved, 9800 I either didn't eat or burned working out and divide it 3500 and I'm at 2.8lb/per week loss. THIS IS MY AVERAGE Loss this round so far, by eating about 2,000 calories a day. Math is math.

All Food Is Not Created Equally

Running hard for 20 on a treadmill will burn somewhere in the neighborhood of 200 calories. What is 200 calories?

two pieces of whole wheat bread - nothing on them.

or 29 almonds

or a doughnut

or less than two 8oz glasses of apple juice

or not quite a pint of Guinness

or 1.5 cans of soda

or two cans of energy drink

So, what would you rather do, run your butt off for 20 minutes, or eat/drink one of those things? The thing to remember is your body is not a computer or calculator. How your body handles nutrients is different based on the nutrients you're consuming. While eating less calories than you need will indeed help you lose weight, you should be conscious of what that food you're stuffing in your face contains. Try and eat lean proteins. Eat GOOD carbs, you know, ones that grow from the earth, not put together in a factory and have a bunch of junk added in as fillers and other junk. Get your fats from good places like nuts, seeds, avocados.

The way I usually eat is on the 50/30/20 plan. 50% of my calories are from lean Protein sources, 30% from Carbs, and 20% from fat. This works for me all the way through the workout program I use and I see great results. I'd recommend this at least through the first 30 days and then listen to your body. Different nutrients make you feel different ways. This particular breakdown, while being in a big deficit tends to make me feel hungry at times once I hit week 3 and 4, at which point I tell my brain and stomach to be quiet and drink some water. I also am intaking calories every 3-3.5 hours the entire time I'm awake (5am-9 or 10pm). The major meals have more calories than the in between "snack" times.

So how do you track all this? First, you buy all your own food, and limit going out to eat as much as possible. Second, you need to track your caloric intake, which is WAY easier than you might think. I use a website called MyFitnessPal.com. It's a free site, has a great free application for your phone, and a huge user supported and verified database of just about anything you want to eat, easily searchable by brand and what it's called on the bag (including a lot of restaurants). It sounds daunting, but once you do it a few times, it just becomes second nature. The key is to find a variety of foods that you can put together and hit your needs. The third thing you need to buy is a cheap food scale, I personally use the Taylor Precision 37204014T, it's $4.50. Then you measure out every portion you put into every meal, it takes 2 seconds. You can even create custom "Meals" on MyFitnessPal based on ingredients you're using, so it's easy to recall it later to track.

So I Should Just Really Stop Eating And I'll Lose All The Weight Right?

WRONG! Your body is a smart machine, and it adapts. I can't constantly keep eating 1,900 calories and keep that weight loss up. Some people call it "Starvation Mode", call it what you will, but your body adjusts your metabolism in an effort to keep you healthy and protect itself. After the first 30 days, I take my weight, and refigure things. I also INCREASE my caloric intake. The reasoning is because your muscles will actually burn more fat while sleeping, sitting, working out than the tubs of lard you just spent 30 days burning off. Remember, you want your body going after the fat stores, not the lean muscle mass you're working on toning and building. Your body needs more to keep the furnace pumping. If you've hit a plateau with your weight loss, my first reaction is Eat MORE! I typically will bump up my intake by 400-500 calories after the first month, and believe me, it works, there are plenty of resources and forum posts discussing this.

Anyway, that's my "quick" lesson on nutrition, this should set you in the right direction. If you have any questions at all, PLEASE get a hold of me on my website!

Learn what to eat to make the most of your weight loss journey!
http://www.pbjfitness.com

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