How You Can Accomplish Your Weight Loss Goals

A good rate of weight loss is approximately one to two pounds, or one kilo each week. Those who are extremely obese may achieve two times this amount of weight loss early on, but it is important to lose pounds gradually.

Losing weight is a possibility if you are motivated. Stop eating certain types of foods that are bad for you. You should always first replace the drinks you have with only water. Sometimes you can drink low-sugar versions of juice drinks, but sodas should really stay off limits.

Start eating chili pepper sauce. You will give your metabolism a boost as well as your energy level by adding chili peppers to your diet. Use chili peppers on proteins like eggs and chicken. This is arguably one of the easiest and most flavorful ways to help promote weight loss!

Try not to eat fatty foods; not only will abstaining help you lose weight, it will make your skin look better as well. Studies have shown the benefits of consuming a low-fat, high-protein diet. The skin produces a balance of natural oils and adding big amounts of foods with a high glycemic index, like fries and sugary candies, will damage your complexion.

One way to keep tabs on how much you move each day is to wear a pedometer. It is recommended that you take a minimum of 10,000 steps per day in order to facilitate weight loss and improve health. If you see yourself not getting the required amount of steps each day, then get going!

For those just starting out, the first step should be small. Start out by giving one unhealthy habit up and slowly start to incorporate better eating habits over time. If you try to give up every vice at once, you might be setting yourself up for disaster.

Make realistic goals when trying to lose weight. Always have a goal that is attainable to reduce the chance for failure. For example, you may need to lose 25 pounds, but giving yourself the deadline of losing it in one month, you are setting yourself up for failure. Instead, make your goals attainable. Take micro-steps. Instead, you should be concerned with how much you lose every week.

Try keeping track of all the foods that you consume and the exercise that you do. Research indicates that people lose more weight when they keep track of their activities and calories, in comparison to people who do not do so. In some cases, those that track their diets lose double the weight of those who don’t bother to do so.

Instead of using an elevator, walk up the stairs. Using the stairs will help incorporate exercise into your busy schedule. If you want the weight to drop off quickly, jog on the stairs instead. Be sure to do it carefully; falling will certainly disturb your plans for exercise!

People can expect to lose a lot more weight if they have a friend that will lose weight with them. Exercise together, share your struggles and successes together, and celebrate together when you reach a milestone. When you have to answer to another person, you are much less likely to slack off on your diet and workout routine.

A great way to enjoy the time you are spending losing weight is to find a friend to exercise with. You will enjoy the company of a familiar person and you can motivate each other during workouts. The extra motivation that you get from exercising with a buddy can improve your workouts.

Adding green vegetables into your diet is great for weight loss because they have ‘super food’ qualities. These foods are rich in fiber, minerals and nutrients. Try red and yellow peppers, spinach, eggplant, beets, radishes and even pumpkin. These foods should be added to your diet.

When you eat at a restaurant, try to have an animated conversation. This will help you to digest the food that you consume and can help to moderate the amount of food that you eat. Chat about anything you can think of to limit the amount you eat.

Try to exercise often if you are attempting to lose weight. Strength and aerobic training are great additions to your daily routine, regardless of your schedule. As an example, do some pushups while you wait for the elevator.

Eliminate alcohol in order to quickly drop pounds. A little bit of alcohol is fine, but you won’t be able to lose weight successfully if you drink too much. Additionally, most drinks contain a lot of calories and reduce your body functionality. If it is necessary to consume a drink or two, go for something that is lower in calories.

To lose weight successfully, you must replace the poor food choices in your diet with healthy, low-calorie alternatives. Remove all of the junk food from your freezer and fridge so you are not tempted to cheat. Eating the proper foods is the most basic change you need to make to lose weight.

You can still stay on your weight loss diet at a work or family party. If there are fruits or vegetables available, consume these instead. You can still have fun and not sabotage your weight loss. Avoid making a big deal about the diet you are on while you are partying; just find ways around it.

Bookmark some great diet and fitness blogs. If you think you are slipping, look at some advice online to stay motivated. If you can build a connection with a weight-loss or fitness role model, you will be far more compelled to meet your goals.

With everything you have just read, you are so much closer to getting started on your own journey. If you apply what you have just read, you’ll see a big difference in your weight loss efforts. For more details visit Slimming Weight Lose.

The Single Best Way To Burn Body Fat

By Rodney Reid

 

But there is only one form of exercise which burns fat and builds leans muscle two or three times faster than these other forms of exercise and sheds the pounds at the same time.

What is this form of exercise I hear you ask?

Well the answer is weight training of resistance training.

The reason weight training is so effective is that if performed correctly it targets all the major muscle groups at once and raises your metabolic so dramatically that your body continues to burn fat up to 48 hours after your last session.

It is also a fact that lean muscle needs more fuel than normal body tissue which means you can consume more calories and not put on extras poundage.

Apart from the added strength you will gain from resistance exercises your flexibility will increase and it can also aid in reducing blood pressure and prevent diabetes.

Studies have also shown that if you perform the correct full body routines with small rest periods you also get the added benefit of a cardio workout thus working the heart and lungs as well.

I discovered the benefits of weight training 20 years ago and I urge you to do the same no matter about your age or sex doesn’t matter.

I’m nearing the big 50 in age and still going strong.

It is important to start slowly then build you strength up over a few months.

After you lose the pounds you can then start to shape up your new lean physique by targeting the areas you fell are not strong enough.

Another tip to burning fat even faster is to pay special attention to the legs when you first start.

The reason being since your legs are the biggest muscle group in your body and muscle burns fat, then it stands to reason that if you build up the muscles in the legs it will burn fat even faster.

New research also shows it can also help fight free radicals, the loose atoms responsible for the aging process.

Another benefit for women is that training with weights helps keep your bones strong and prevent Osteoporosis later in life.

So come on people pick up the weights and watch the fat burn baby burn.

You won’t regret it.

Find out the correct way to use resistance training to burn fat and build lean muscle fast.
The natural way.

Fat Burning Solution

10 Tips for Easy Weight Loss

(HealthCastle.com) You know you are experiencing yo-yo dieting, but do not know how to stop it! It is time to get your balance back. The following easy weight loss tips will help you lose weight in a healthy way.

Top 10 Easy Weight Loss Tips

Tip 1: Find out how many calories you need

BMR (Basal Metabolic Rate) / BMR [kcal]

Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)

Since you wish to lose weight, your target = BMR – 500 kcal

For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 – 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

Tool: Use our online Calories Calculator to calculate how many calories you need every day.

Tip 2: Eat at least 5 servings of fruits and vegetables per day

fruits and veggiesFruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.

Tip 3: Watch for Portion Size

portion size pastaOne serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.

Tip 4: Do not Skip Meals

small portion size - halibutEating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 – 6 smaller meals throughout the day.

Read more: 4 Breakfast items to Avoid

Tip 5: Go for wholesome fresh foods

go undiet book - fresh foodPurchase fresh foods and avoid highly processed foods. In my book Go UnDiet, I called out highly processed foods (I call them HPFs in short) as the real culprit of obesity, not meat or carb. HPFs and fast foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.

Tip 6: Don’t be overly-restrictive

chocolateEveryone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.

Tip 7: Understand Food Claims and Labels

understanding food labelsA product labeled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.

Read more: Understanding Food Labelings

Tip 8: Watch for the sugary drinks

sugary drinksJuices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking mostly water in a day. In addition to providing hydration to your body, it will also help you feel full. In my book, Go UnDiet, I reviewed various drinks sold widely commercially.  I found that some drinks, like milkshakes, are calorie-bombs with over 1000 calories!

Read more: 5 Myths about Drinks

Tip 9: Keep a food journal

food journalKeeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.

Tip 10: Exercise, period

exercise - ab measureMost authorities recommend 30 – 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.

If I Just Eat One Meal A Day Will I See Dramatic Weight Loss Results?

Exercising and eating maybe 4 small, healthy meals a day will help you lose weight. But if you want to make the most dramatic change, don’t forget to include exercise. A diet with the best results includes exercise.
It is not a good idea to only eat one meal a day. Not only will your body go into starvation mode, since it will attempt to maintain energy rather than lose it, if it thinks there is no food coming in, but your blood sugar within your body will plummet and then after your one meal per day you will find that it soars, then crashes again.

This will give you feelings of hunger and tiredness/lethargy and a general feeling of not being ‘on top’.
Moreover, the fact that your body has gone into starvation mode will make your body lose weight less quickly than if you were eating three or four small meals per day.
You may find initially that you lose weight quick;y, but after a few days this will stop when the starvation mode kicks in, so it is a really bad idea and you should instead lose weight by small, regular meals.