1. Your Attitude. If you're only on a health kick to lose weight or look a certain way, it will be hard to lose weight permanently. Why? Because, what happens if you don't see results quickly enough? You give up. Weight loss is a great goal, but unless you have something else to motivate you, what's to keep you going if the scale doesn't budge? It takes time to lose weight--how will you motivate yourself in the meantime? Find more reasons to be healthy--having more energy, dealing with health problems or wanting to live longer to be around for your kids. Those are some darned good reasons, if you ask me.
2. Your Workouts. If you don't workout consistently enough, it's hard to lose weight. Yes, it's possible to lose weight through diet alone, but you'll likely hit a plateau. You don't need to spend hours in the gym, you only need to set up a reasonable workout schedule that you can follow each week. It's not about killing yourself with workouts--it's about finding something you like and that you'll continue with for the rest of your life. You have to be willing to be more active on a regular basis--not just for a week here and there. My Beginner's Corner can give you some idea of where to start.
3. Your Eating. Changing the way you eat is another thing you're going to have to do for long-lasting weight loss. You need to be willing to replace unhealthy foods with healthier choices--every single day. This might mean:
* Keeping a food journal
* Spending more time in the grocery store reading food labels
* Spending more time preparing meals
* Saying no to extra portions
* Making conscious choices about what you put in your mouth.
For permanent weight loss, you need to pay attention to what you eat and make good choices more often than not. Maybe a structured diet eventually ends, but healthy eating never stops...there will never be a time when you're done eating healthy. You might feel you're sacrificing the good stuff (pizza, fast food, etc.) and your life won't be fun if you can't have those foods. Guess what? You can still have them...just not whenever you want. Are you ready to make these changes? Are you ready to stop giving your body the most convenient thing available (and often the most fatty) and, instead, spend time planning what and when you'll eat? Because that's what it takes to get healthy...permanently.
4. Your Lifestyle. If you want a healthy life, you have to be willing to change how you live. It doesn't mean changing everything overnight, but simply being open to new ways of doing things. Some things you might need to change for a healthy life are:
* Daily Routines. You may need to get up earlier to prepare your lunch or squeeze in a workout, use your lunch hour for exercise or go for a walk after work instead of watching TV. Are you willing to do this?
* Limits. You might need to set new rules for yourself limiting how much TV you watch or how long you sit at the computer. You'll need to pay attention to how you spend your time and where you're out of balance so you can add more movement.
* Your Pantry. I'm the kind of person who will eat an entire bag of Doritoes if they're in the house. That means I don't keep them in the house and if someone (ahem...husband) brings them home, he must immediately re-locate them elsewhere. If you want to be healthy, you may need to get rid of those foods you just can't resist.
* Your Schedule. If you're not willing to sit down and change the way you live each day to include exercise, time to prepare meals and time to nurture yourself with sleep, it's hard to lose weight. People use busy schedules as an excuse not to be healthy...are you one of them? If you're not ready to take responsibility for the schedule you've created, it will be hard to lose weight.
5. Your Surroundings. Sometimes, you can't control the things around you. At work, you may be surrounded by temptations--donuts, vending machines and the like. That's just one thing you have to deal with...but what about your home? Surround yourself with things that will support you in your efforts to get healthy. That might mean spending some money on home workout equipment, setting up a corner of the house for your gear or commandeering the TV a few nights a week to do an exercise video. Set up an environment that encourages those healthy choices and reminds you of them--just walking into my kitchen and seeing that bowl of fresh fruit is often enough to remind me of all the healthy choices I'll need to make that day.
6. Your Support System. While getting healthy may be something you're doing on your own, it's a big help to have a support system. At the very least, family members who understand what you're doing and are either willing to participate or help. If you have a spouse who wants to continue eating the kinds of foods that tempt you, you need a plan to deal with that so you can still reach your goals and keep your relationship together. Try to surround yourself with people who support what you're doing and avoid those people (like that co-worker who always offers you a donut even though you refuse on a daily basis) who don't. A workout buddy is also an excellent idea for support.
7. Your Spiritual and Mental Health. If you have other reasons for being overweight--past hurts that you've used food to deal with, depression or other problems, it's hard to lose weight. For many of us, food is a comfort and something we've relied on all of our lives to help us deal with emotional problems. If that's the case for you, pinpointing those behaviors and what drives them is important for becoming aware of what you're doing and why. A counselor can help you with this or take some time to read about emotional eating. Be willing to learn why you make the choices you make and to confront them.
8. Your Goals. If you've set impossible goals, you are guaranteed to fail. Weight loss becomes hard to achieve if you feel like a constant failure...who wants to feel like that? If that's how your weight loss experience is, it's no wonder you keep quitting. The key is to set reasonable goals. So what is reasonable? That's going to be different for each person depending on your genetics, eating habits, exercise, and metabolism to name a few. You're better off setting a long-term goal (whether it's to lose weight or compete in a race) and then focusing your attention on daily or weekly goals. Your weekly goal might be to get in 3 cardio workouts, minimum. Pick things you KNOW you'll achieve so you're always successful. It can be as small as you like, as long as it's reachable.
9. Your Flexibility. You hear a lot about lifestyle changes, but it's daily choices that really test you. What happens if you have to work late and you can't get to the gym? Or what if you get stuck in traffic and miss your fitness class? Any number of things can happen in a day that may throw you off track. The trick is to be flexible. It helps if you're always prepared--keep some workout shoes in the car so you can stop off at the park for a quick walk. Keep some food handy so if you get stuck in traffic, you get a snack in before your workout. Often people skip workouts because something comes up and they simply aren't ready for it or they aren't willing to give themselves other options--can't do 45 minutes? Why not just do 10? Something is always better than nothing.
10. Your Willingness to Fail. You will not be perfect every day. As a perfectionist, I have to say that is a frustrating concept for me but, the truth is, everyone (even perfectionists) has good days and bad days. On the good days, you'll eat all your fruits and veggies, say no to that pizza and do your workout even though you're tired. On the bad days, you'll wake up late, forget to bring your lunch, have an extra piece of cake at your friend's birthday party and skip your workout. The bad days will happen if you're a human being. The trick is to never give up, even when you mess up. You're not a loser just because you make some mistakes...you're simply a person trying his or her best to make good decisions.
Friday, January 30, 2009
Weight loss tips for Teens
Things that Affect Your Weight
You can change your body, but how much depends on a number of things--some you can control and some you can't:
* Puberty Though you may not realize it, puberty can have a major affect on your weight and the shape of your body. Both girls and boys can expect to gain weight as well as height during puberty. Hormones released during this time often cause boys to gain muscle and girls to experience an increase in body fat. These changes are normal but may make you feel like you're overweight, even if you're not.
What's the Right Weight for My Height?
* Genes One question I hear a lot is, "Why don't I look like my friends?" One reason is your genes. You inherit a number of things from your parents such as where you store excess fat on your body, how tall you are, and the shape of your body (such as being pear-shaped or apple-shaped). In fact, if your parents are overweight, that increases the risk that you'll be overweight as well.
* What you eat While puberty and genetics are things you can't control, what you eat is another story. Eating french fries, fast food, sodas, chips, and sweets on a regular basis and avoiding fruits and vegetables like the plague can add excess calories without much nutrition.
Childhood Obesity Basics
* Exercise One reason weight can be such a problem for everyone from teens to adults is all the sitting around we’re doing. Inactivity has a major affect on your waistline and your health. In fact, watching TV is the most common activity that can lead to weight gain (if you don't exercise or eat right) and is something teens usually do more and more as they get older.
Predictors of Obesity
Do You Really Need to Lose Weight?
This may seem like a no-brainer, but not everyone needs to lose weight. Too often, teens focus on getting their weight down to unhealthy levels in order to get that 'ideal' body--something that can lead to yo-yo dieting or even eating disorders.
It’s easy to have a distorted view of what your body should look like, especially if your models tend to be, well, models, celebrities, or other people who are often known more for how they look than what they do. So it's important to understand what a healthy weight range is and, even more important, that your scale weight doesn't always tell the whole story. A scale weighs it all--your bones, fat, muscles, internal organs, what you ate or drank earlier...everything. It doesn't accurately tell you what you've gained or lost, so using a scale as your only method of tracking progress isn't always the best idea.
Before you decide to go on a diet or weight loss program, take some time to figure out if you’re really overweight or if you have a distorted body image. Use the following resources to figure out what a healthy weight really is:
You can change your body, but how much depends on a number of things--some you can control and some you can't:
* Puberty Though you may not realize it, puberty can have a major affect on your weight and the shape of your body. Both girls and boys can expect to gain weight as well as height during puberty. Hormones released during this time often cause boys to gain muscle and girls to experience an increase in body fat. These changes are normal but may make you feel like you're overweight, even if you're not.
What's the Right Weight for My Height?
* Genes One question I hear a lot is, "Why don't I look like my friends?" One reason is your genes. You inherit a number of things from your parents such as where you store excess fat on your body, how tall you are, and the shape of your body (such as being pear-shaped or apple-shaped). In fact, if your parents are overweight, that increases the risk that you'll be overweight as well.
* What you eat While puberty and genetics are things you can't control, what you eat is another story. Eating french fries, fast food, sodas, chips, and sweets on a regular basis and avoiding fruits and vegetables like the plague can add excess calories without much nutrition.
Childhood Obesity Basics
* Exercise One reason weight can be such a problem for everyone from teens to adults is all the sitting around we’re doing. Inactivity has a major affect on your waistline and your health. In fact, watching TV is the most common activity that can lead to weight gain (if you don't exercise or eat right) and is something teens usually do more and more as they get older.
Predictors of Obesity
Do You Really Need to Lose Weight?
This may seem like a no-brainer, but not everyone needs to lose weight. Too often, teens focus on getting their weight down to unhealthy levels in order to get that 'ideal' body--something that can lead to yo-yo dieting or even eating disorders.
It’s easy to have a distorted view of what your body should look like, especially if your models tend to be, well, models, celebrities, or other people who are often known more for how they look than what they do. So it's important to understand what a healthy weight range is and, even more important, that your scale weight doesn't always tell the whole story. A scale weighs it all--your bones, fat, muscles, internal organs, what you ate or drank earlier...everything. It doesn't accurately tell you what you've gained or lost, so using a scale as your only method of tracking progress isn't always the best idea.
Before you decide to go on a diet or weight loss program, take some time to figure out if you’re really overweight or if you have a distorted body image. Use the following resources to figure out what a healthy weight really is:
Workout tips for your weight loss in a busy schedule
In my fitness consulting business, I get the opportunity to talk with people from all walks of life about their health, fitness, and weight loss goals. Whether their goal is to lose weight, gain muscle, stick to a diet plan or program, improve their cardiovascular health, or simply to maintain their current fitness level they all have one common enemy---TIME.
For most of us, the #1 challenge in the quest to stay in shape and/or lose weight is not exercising itself but being able to actually fit an exercise program into our busy schedules.
So how do you do it? How do you balance the demands of family, career, important errands, relationships, organizational responsibilities, and working out? I have found that there are five keys that will help you to be able to fit a consistent workout plan into your already hectic life.
1. Commit to a specific schedule
When you fail to plan you plan to fail. Don't try to haphazardly fit your workouts into your schedule without any rhyme or reason. Don't think you're guilty? If you've every told yourself "I'll workout as soon as I get some time", you were in direct violation of this key principle.
In order to set yourself up for success, you will need to take the time to literally write your workouts into your weekly schedule. In order to be effective, you will want to be following your exercise program at least 3 days per week. Anything less would be kidding yourself.
Therefore, right in the midst of all of your appointments, "to-do" lists, etc., should be a written plan for your weekly workout routine, so that you will never be in the dark as to when you committed to yourself to go.
2. Utilize the weekend
Take advantage of the fact that it only takes 3-5 days per week to put together an effective, results-producing workout. One trick to help you pull it all off is to workout on the weekends. One of the benefits to this course of action is that your schedule is more flexible and under your control during this time.
What is also means is that when the hectic weekdays roll back around, you will only be responsible for working out 1-3 days during the work week.
3. Keep your workouts as a high priority
One of the biggest mistakes that even many people who have scheduled a workout program into their schedule make is allowing it to be bumped off of their schedule to easily.
Although things will occassionally come up that will cause you to have to reschedule the workout you had planned, you must be vigilant in making sure that only the most important emergencies are allowed to temporarily take you off of your plan.
In the event that one of those important emergencies does happen and you can't make it to your workout, reschedule with yourself to make it up on the next possible day that you are available to do so. If your own health, fitness, and efforts to lose weight are not a priority to you, they certainly won't be so to anyone else.
4. Enroll others in your goals
Don't go at this alone. Let the important people in your life know what you are up to. You love interest, spouse, parents, children, co-workers, and close friends will often pitch in and help you to meet your fitness or weight loss commitment to yourself if you make them aware adn ask for their support.
Leverage these relationships to delegate some of your normal responsibilities or even allow you to shift appointments that you have with them as you restructure your schedule for your workout. If any of them are into exercise or trying to lose weight themselves, don't hesitate to form a buddy system with them as you move forward with your program.
5. Don't beat yourself up
No matter who you are, there will be times in your workout program that you just aren't able to keep it up as you would like due to outside demands. Don't be too tough on yourself on this.
Remember that it is what you do consistently over a long period of time, not what you do in spurts, that truly counts. Just make sure that you get back on the horse full force as soon as you can and continue to press forward, doing your best to avoid slacking off again.
No matter what goals you have for health, fitness, or weight loss, you CAN fit an effective exercise program into that hectic schedule of yours and be amazingly successful at getting the exact results that you want!
For most of us, the #1 challenge in the quest to stay in shape and/or lose weight is not exercising itself but being able to actually fit an exercise program into our busy schedules.
So how do you do it? How do you balance the demands of family, career, important errands, relationships, organizational responsibilities, and working out? I have found that there are five keys that will help you to be able to fit a consistent workout plan into your already hectic life.
1. Commit to a specific schedule
When you fail to plan you plan to fail. Don't try to haphazardly fit your workouts into your schedule without any rhyme or reason. Don't think you're guilty? If you've every told yourself "I'll workout as soon as I get some time", you were in direct violation of this key principle.
In order to set yourself up for success, you will need to take the time to literally write your workouts into your weekly schedule. In order to be effective, you will want to be following your exercise program at least 3 days per week. Anything less would be kidding yourself.
Therefore, right in the midst of all of your appointments, "to-do" lists, etc., should be a written plan for your weekly workout routine, so that you will never be in the dark as to when you committed to yourself to go.
2. Utilize the weekend
Take advantage of the fact that it only takes 3-5 days per week to put together an effective, results-producing workout. One trick to help you pull it all off is to workout on the weekends. One of the benefits to this course of action is that your schedule is more flexible and under your control during this time.
What is also means is that when the hectic weekdays roll back around, you will only be responsible for working out 1-3 days during the work week.
3. Keep your workouts as a high priority
One of the biggest mistakes that even many people who have scheduled a workout program into their schedule make is allowing it to be bumped off of their schedule to easily.
Although things will occassionally come up that will cause you to have to reschedule the workout you had planned, you must be vigilant in making sure that only the most important emergencies are allowed to temporarily take you off of your plan.
In the event that one of those important emergencies does happen and you can't make it to your workout, reschedule with yourself to make it up on the next possible day that you are available to do so. If your own health, fitness, and efforts to lose weight are not a priority to you, they certainly won't be so to anyone else.
4. Enroll others in your goals
Don't go at this alone. Let the important people in your life know what you are up to. You love interest, spouse, parents, children, co-workers, and close friends will often pitch in and help you to meet your fitness or weight loss commitment to yourself if you make them aware adn ask for their support.
Leverage these relationships to delegate some of your normal responsibilities or even allow you to shift appointments that you have with them as you restructure your schedule for your workout. If any of them are into exercise or trying to lose weight themselves, don't hesitate to form a buddy system with them as you move forward with your program.
5. Don't beat yourself up
No matter who you are, there will be times in your workout program that you just aren't able to keep it up as you would like due to outside demands. Don't be too tough on yourself on this.
Remember that it is what you do consistently over a long period of time, not what you do in spurts, that truly counts. Just make sure that you get back on the horse full force as soon as you can and continue to press forward, doing your best to avoid slacking off again.
No matter what goals you have for health, fitness, or weight loss, you CAN fit an effective exercise program into that hectic schedule of yours and be amazingly successful at getting the exact results that you want!
First Things First on a Diet
First Things First
Anyone who wants to lose weight always has a lot of questions, but the first question I am most often asked is, “Should I go on a diet?”.
Unfortunately, that's not a "yes" or "no" question. My answer is based on some really old advice: Know thyself.
Truthfully, I can’t tell you whether or not you’ll need to go on a diet to lose weight; but by doing a little soul-searching (or, trial and error), you can answer this for yourself.
What Works?
Many people follow set diets to lose weight and some of them keep it off; quite a few others simply follow a “DIY” plan of cutting calories, reducing portions, and making healthier choices. Which way will work for you? You may not know until you try.
But you may want to consider that over the last few years, I’ve met a lot more people who were able to lose and keep the weight off by DIY-ing. That said, some of us need structure in our lives and without a diet to follow, your weight loss plan will not be structured.
Are You the "Dieting" Type?
If you know you’re the type of person who not only can tolerate -- but actually prefers -- to be told what to eat (and even when), then you’ll probably be better off following a diet than “winging it”.
It may take a couple weeks on any given diet for you to find out if it’s for you or not. If you wake up every day dreading what you’re supposed to be eating, then it’s a sign it may not be for you.
What to Watch Out For
If you do decide to follow a set diet, be careful. One that is too restrictive will probably cause you to give up and go back to your old habits.
Additionally, if a diet is too strict, it can actually lead to some health problems by cutting calories too low or limiting nutrients.
If you have any of the following side effects, you should carefully examine your diet and/or consult your doctor: irritability, achy muscles, depression, weakness, susceptibility to colds, stomach pains and headaches.
Another downside of a diet that cuts calories too low is that you won’t have energy to exercise.
If you follow a diet that is too strict, you may actually end up maintaining or even gaining weight. The body can go into “starvation mode” when calories go too low. Any diet that cuts calories low enough will lead to weight loss, but diets often mean you are expected to no longer eat the foods you’re accustomed to eating. This leads to a sense of deprivation ... which results in cravings and binges.
Lastly, diets don’t always tell you how to keep weight off once you lose it. If the plan you choose isn’t designed to be a way of life -- or you just can’t stand to be on it any longer -- it won’t work in the long term.
The Big Decision
The bottom line? If you find it easier and more "do-able" to be given a meal plan to follow, choose a diet. If you like flexibility and freedom, DIY is for you.
My personal take on it: Unless you have a small amount of weight to lose or you choose a healthful, doctor-approved diet that will become a lifestyle, you are more likely to lose weight and keep it off if you do it your way rather than the way someone else tells you to.
Anyone who wants to lose weight always has a lot of questions, but the first question I am most often asked is, “Should I go on a diet?”.
Unfortunately, that's not a "yes" or "no" question. My answer is based on some really old advice: Know thyself.
Truthfully, I can’t tell you whether or not you’ll need to go on a diet to lose weight; but by doing a little soul-searching (or, trial and error), you can answer this for yourself.
What Works?
Many people follow set diets to lose weight and some of them keep it off; quite a few others simply follow a “DIY” plan of cutting calories, reducing portions, and making healthier choices. Which way will work for you? You may not know until you try.
But you may want to consider that over the last few years, I’ve met a lot more people who were able to lose and keep the weight off by DIY-ing. That said, some of us need structure in our lives and without a diet to follow, your weight loss plan will not be structured.
Are You the "Dieting" Type?
If you know you’re the type of person who not only can tolerate -- but actually prefers -- to be told what to eat (and even when), then you’ll probably be better off following a diet than “winging it”.
It may take a couple weeks on any given diet for you to find out if it’s for you or not. If you wake up every day dreading what you’re supposed to be eating, then it’s a sign it may not be for you.
What to Watch Out For
If you do decide to follow a set diet, be careful. One that is too restrictive will probably cause you to give up and go back to your old habits.
Additionally, if a diet is too strict, it can actually lead to some health problems by cutting calories too low or limiting nutrients.
If you have any of the following side effects, you should carefully examine your diet and/or consult your doctor: irritability, achy muscles, depression, weakness, susceptibility to colds, stomach pains and headaches.
Another downside of a diet that cuts calories too low is that you won’t have energy to exercise.
If you follow a diet that is too strict, you may actually end up maintaining or even gaining weight. The body can go into “starvation mode” when calories go too low. Any diet that cuts calories low enough will lead to weight loss, but diets often mean you are expected to no longer eat the foods you’re accustomed to eating. This leads to a sense of deprivation ... which results in cravings and binges.
Lastly, diets don’t always tell you how to keep weight off once you lose it. If the plan you choose isn’t designed to be a way of life -- or you just can’t stand to be on it any longer -- it won’t work in the long term.
The Big Decision
The bottom line? If you find it easier and more "do-able" to be given a meal plan to follow, choose a diet. If you like flexibility and freedom, DIY is for you.
My personal take on it: Unless you have a small amount of weight to lose or you choose a healthful, doctor-approved diet that will become a lifestyle, you are more likely to lose weight and keep it off if you do it your way rather than the way someone else tells you to.
Calories -- knowing how to find them, how to count them and how to cut them, are key to lose weight on your own. Calorie counting is easy and effective. This article will help you understand what you need to know about calories.
The first step to losing weight by counting calories is to understand what a calorie is and how it applies to your weight. A calorie is a unit of measurement that measures the amount of energy contained in a food or beverage.
Your body uses caloric energy to perform everything from basic biological functions to typing on your keyboard or jogging around the block. We all have a certain caloric requirement needed to maintain our current weight; if you eat fewer -- or burn more -- calories than that, you will eventually lose weight. This is called a caloric deficit. A good rule of thumb is that a caloric deficit of 3,500 calories leads to a weight loss of approximately one pound. here is something called the Harris-Benedict formula that uses a mathematical formula to determine your caloric needs based on your sex, weight, and activity level; the result is known as your Basal Metabolic Rate. The U.S. government provides a chart of suggested daily caloric needs as part of the My Pyramid.gov Web site. Additionally, Calorie Count Plus allows you to type in your weight, activity level and weight loss goals and receive caloric intake recommendations when you sign up for a free account.
Once you know the number of calories you need in order to maintain your weight, you can create your own caloric goals for losing weight. It's up to you how many calories you cut from your daily diet. Remember, it takes a calorie deficit of 3,500 calories for you to lose a pound. Most people find it easiest and most effective to cut between 250 and 500 calories a day. Beware of cutting calories too low (below 1,200) as doing so can put your health at risk. Portion control is the most important step of calorie counting. You must begin measuring your food based on serving sizes in order to successfully count calories. For example, if a potato chip brand has 120 calories per serving, but you eat straight from the bag, how can you possibly know how many calories you have consumed? Adhering to the listed serving size is the key to tracking your caloric intake.
The simplest way to begin to track your portions is to buy and use a simple measuring cup. Many foods such as cereal and pasta are measured by the 1/2 cup or cup. Fluid ounces, such as a beverages, can also be measured with a measuring cup. Some foods such as peanut butter, pancake syrup, or jam are measured by the tablespoon. A few foods, such as stick margarine, can be difficult to measure with a spoon; a serving of margarine, for example, can be measured by using the "ruler" provided on the the product's packaging.
Other foods will list a serving as "x number of slices" or "x pieces" such a deli meat or candy, where you can simply count out the number of pieces that make a serving.
Some foods list a weight, such as an ounce, as a serving, which requires the use of a kitchen scale. However, if you search for that same food on a caloric database such as Calorie Count Plus, you may find an alternative form of measurement is provided, such as
alternative form of measurement a cups or "portion of package."
Lastly, many foods are available in "single serving" size packages. This means that you can eat all of the food in the package for the listed number of calories. It's important that you don't assume a package is a single serving. Look on the package's nutrition label and find the "servings per package" or "servings per container" section. If it says "1" then you do not need to measure or count the food to know your caloric intake. You can easily track your caloric intake online at Calorie Count Plus by searching for and saving the foods and beverages you eat and trackig your caloric intake with a feature called your "eat meter". Calorie Count Plus also helps you track the calories you burn with physical activity with the "burn meter".
If you don't have access to a computer at all times, buying a simple notebook and a book that lists calorie counts for many types of foods will work. (Simply write your calorie goal at the top and subtract the calorie content of each food or beverage you consume as the day progresses.) You may also want to consider starting a food diary to assess problem areas or emotional eating issues.
Review your daily diet as often as possible to identify ways to cut calories. It will probably be easy to find many "painless" ways to reduce your caloric intake. For example, if you are consistently going over your calorie goal by 100 calories, cutting out just one can of soda will eliminate that overage.
It's important that you identify foods to eliminate (or cut back on) with good nutrition in mind. A healthy diet is comprised of protein, fruits, vegetables, whole grains, low-fat dairy, and some fat. Simply avoiding high-calorie foods such as sodas, candies, cookies, chips, and fried foods, will help you avoid many extra calories. Before you decide to eliminate or choose a particular food, consider its nutritional value.(In other words, don't cut out a glass of orange juice in favor of using those calories for a cookie!)
To ensure you are eating a healthy diet, you can use the dietary guidelines offered by the U.S. goverment MyPyramid.gov Web site or the American Diabetes Association exchange diet if you are diabetic. You may also find the About.com Nutrition site to be helpful.
The first step to losing weight by counting calories is to understand what a calorie is and how it applies to your weight. A calorie is a unit of measurement that measures the amount of energy contained in a food or beverage.
Your body uses caloric energy to perform everything from basic biological functions to typing on your keyboard or jogging around the block. We all have a certain caloric requirement needed to maintain our current weight; if you eat fewer -- or burn more -- calories than that, you will eventually lose weight. This is called a caloric deficit. A good rule of thumb is that a caloric deficit of 3,500 calories leads to a weight loss of approximately one pound. here is something called the Harris-Benedict formula that uses a mathematical formula to determine your caloric needs based on your sex, weight, and activity level; the result is known as your Basal Metabolic Rate. The U.S. government provides a chart of suggested daily caloric needs as part of the My Pyramid.gov Web site. Additionally, Calorie Count Plus allows you to type in your weight, activity level and weight loss goals and receive caloric intake recommendations when you sign up for a free account.
Once you know the number of calories you need in order to maintain your weight, you can create your own caloric goals for losing weight. It's up to you how many calories you cut from your daily diet. Remember, it takes a calorie deficit of 3,500 calories for you to lose a pound. Most people find it easiest and most effective to cut between 250 and 500 calories a day. Beware of cutting calories too low (below 1,200) as doing so can put your health at risk. Portion control is the most important step of calorie counting. You must begin measuring your food based on serving sizes in order to successfully count calories. For example, if a potato chip brand has 120 calories per serving, but you eat straight from the bag, how can you possibly know how many calories you have consumed? Adhering to the listed serving size is the key to tracking your caloric intake.
The simplest way to begin to track your portions is to buy and use a simple measuring cup. Many foods such as cereal and pasta are measured by the 1/2 cup or cup. Fluid ounces, such as a beverages, can also be measured with a measuring cup. Some foods such as peanut butter, pancake syrup, or jam are measured by the tablespoon. A few foods, such as stick margarine, can be difficult to measure with a spoon; a serving of margarine, for example, can be measured by using the "ruler" provided on the the product's packaging.
Other foods will list a serving as "x number of slices" or "x pieces" such a deli meat or candy, where you can simply count out the number of pieces that make a serving.
Some foods list a weight, such as an ounce, as a serving, which requires the use of a kitchen scale. However, if you search for that same food on a caloric database such as Calorie Count Plus, you may find an alternative form of measurement is provided, such as
alternative form of measurement a cups or "portion of package."
Lastly, many foods are available in "single serving" size packages. This means that you can eat all of the food in the package for the listed number of calories. It's important that you don't assume a package is a single serving. Look on the package's nutrition label and find the "servings per package" or "servings per container" section. If it says "1" then you do not need to measure or count the food to know your caloric intake. You can easily track your caloric intake online at Calorie Count Plus by searching for and saving the foods and beverages you eat and trackig your caloric intake with a feature called your "eat meter". Calorie Count Plus also helps you track the calories you burn with physical activity with the "burn meter".
If you don't have access to a computer at all times, buying a simple notebook and a book that lists calorie counts for many types of foods will work. (Simply write your calorie goal at the top and subtract the calorie content of each food or beverage you consume as the day progresses.) You may also want to consider starting a food diary to assess problem areas or emotional eating issues.
Review your daily diet as often as possible to identify ways to cut calories. It will probably be easy to find many "painless" ways to reduce your caloric intake. For example, if you are consistently going over your calorie goal by 100 calories, cutting out just one can of soda will eliminate that overage.
It's important that you identify foods to eliminate (or cut back on) with good nutrition in mind. A healthy diet is comprised of protein, fruits, vegetables, whole grains, low-fat dairy, and some fat. Simply avoiding high-calorie foods such as sodas, candies, cookies, chips, and fried foods, will help you avoid many extra calories. Before you decide to eliminate or choose a particular food, consider its nutritional value.(In other words, don't cut out a glass of orange juice in favor of using those calories for a cookie!)
To ensure you are eating a healthy diet, you can use the dietary guidelines offered by the U.S. goverment MyPyramid.gov Web site or the American Diabetes Association exchange diet if you are diabetic. You may also find the About.com Nutrition site to be helpful.
Best value for your weight loss
1. Eat at home more.
The typical American spends hundreds of dollars a month eating out. You will do your budget and your waistline a big favor by eating at home more often. By the time you eat out a few times in a week, you will have spent enough money to buy the ingredients for multiple meals.
What's that got to do with losing weight? When you prepare your own food, you are in complete control of preparation method, added fats, extra calories, and portion size. Plus, you won't try to "get your money's worth" by eating a too-large portion or making another trip to a buffet... not to mention that you can't be tempted by a dessert menu at home!
2. Clip coupons.
The best way to save money on groceries? Coupons! Been thinking of trying a new diet-friendly product? Manufacturers often give coupons to generate interest in them. Coupon-clipping for your everyday purchases can really add up, especially if you locate a store that doubles or triples coupons.
I have started coupon-clipping almost religiously; in fact, I rarely buy anything that I don't have a coupon for unless it's a staple (e.g. produce, dairy, etc.). On a recent triple coupon day, I purchased $75 of items for less than $30!
3. Consider canned.
Canned vegetables are just as nutritious as frozen ones and can be much more budget-friendly. Case in point: I recently found I could buy a large can of store brand whole kernel corn and get the same number of servings I'd been getting in my frozen single-serving multipack. The price difference? The can was on sale for 39 cents and the frozen multipack was $2.98. The flavor was a little different, but since I often use it in recipes, it is just fine.
4. Buy store brands.
This may require a little trial and error; the quality of store brand products varies greatly. I have had the best luck with store brands of canned goods, frozen vegetables, and pasta. Store brand crackers and cookies have usually left me disappointed.
Trying a food for the first time? Invest as little as possible by buying the smallest size instead of those tempting warehouse-size packages -- they aren't a better value if they sit in the pantry uneaten. Another lesson I've learned? Never buy multiples of a new product until you've tried it!
5. Try exercise videos for free at the library.
I find new exercise videos and DVDs and diet books on almost every visit to the library. You can even request or reserve specific videos you're interested in. If you find you check out the same video several times, you know purchasing your own copy would be a wise investment.
6. Walk more!
It's a great time to start walking. If you live close enough to walk to stores or errands, consider how much money you'll save on gas! Start out by walking about 10 minutes at a time (e.g., the nearest store and back) before trying an hour-long trek across the neighborhood!
7. Bulk up with beans.
Beans are a cost-effective, low-fat, and nutritous way of adding additional protein and fiber to your meals, both of which will help you feel fuller longer to prevent overeating. Look for dishes that use beans as a main ingredient or add them to foods you already enjoy.
8. Snack smarter.
Fight the afternoon munchies by taking your own snacks from home rather than hitting the vending machine. It's much more expensive to buy individual snacks from the machines than to portion out servings from full-size packages into zipper bags. And you can buy a six-pack of diet soda by the time you purchase two or three from the machine.
More: Smart On-the-Go Snacks
9. Tap into tap water.
Invest in a water filter for your tap or refrigerator. Then, swear off those little bottles of water; when you're really penny-pinching, buying water is an added cost that is easy to trim.
Buy a safe, reusable water container that you can fill up at home to take with you to work, or when you're exercising or running errands. You'll be doing right by your budget and you won't add more used plastic bottles to the earth.
10. Prepare for portion control.
Sure, those cute little "100 calorie packages" are handy and provide instant portion control. But if you're just as concerned about your bottom line as, well, the size of your bottom, they just aren't worth it!
Instead, buy the full size of your favorite smart snacks when they're on sale. Then, read the food label to find out what a serving size is, and create your own instant-will-power packages by putting servings in reusable containers. You'll get many more servings for the price as compared to pre-packaged individual servings.
Dangers of Using Laxatives For Weight Loss
One popular weight loss supplements available in the market today take the form of tea. Stores all over sell slimming tea, dieter's tea and others but all of them are actually the same. They may appear to be effective, but what is not seen may actually harm you.
One of the effects of drinking dieter's tea is frequent bowel movement. This gives people the feeling of body cleansing. These people may get toxins out of their body but it isn't exactly the only thing that slimming tea actually does to the body. Slimming tea contains herbs which are natural laxatives. These include aloe, senna, rhubarb root, cascara, buckthorn and castor oil. These are products which are derived from plants and are used since the ancient times because of their potency in treating constipation and to inducing bowel movement.
Cascara, castor oil and senna are substances which are recognized as laxatives available over the counter and are also regulated as drugs. Scientific studies show that diarrhea induced by laxatives does not absorb significant amounts of calories taken in the body.
The reason for this is that laxatives do not act on the small intesines where most of the calories are absorbed. Instead, they work on the large intestines. If taken in large amounts for prolonged periods, it can affect fat absorption of the body. This may lead to greasy diarrhea and loss of weight. Abuse of laxatives is common practice among people who suffer from bulimia and anorexia nervosa.
While weight loss can be guaranteed by overdosing on laxatives, it may also cause permanent damage to the gastrointesitinal tract and the weakening and softening of the bones, a condition known as osteomalacia. Drinkers of slimming teas may actually patronize the product because they are less axpensive and taste better than other laxatives sold in the market. Other people, such as those with eating disorders like bulimia and anorexia nervosa drink dieter's tea because they work fast and produce watery stool and having loose consistency.
Women may even be more susceptible to the effects of slimming teas. Although they may are not known to interfer directly with the woman's menstrual cycle and fertility, they should watch out if drinking them causes them to rapidly shed off weight. It is also not safe for pregnant women to be taking in laxatives of any kind. Wise and reponsible herbalists also discourage the use of senna and other herbal products with laxative properties for pregnant women and women who are trying to conceive.
One should be wary about these findings because the labeling of slimming teas in the market today can be absolutely misleading. For instance, they commonly refer to the laxative qualities as "natural bowel cleansing properties" and not specifically use the word "laxative".Some even use the term "low-calorie" on their labelling. These products in fact, contain essentially no calories nor nutrients whatsoever; unless of course, if they are sweetened.
Adverse effects of misusing laxatives in the form of slimming tea generally occur when taken in more than or longer than recommended. These include nausea, stomach cramps, vomiting, diarrhea, fainting, rectal bleeding,electrolyte disorder and dehydration as well as injury and worse, death. It was also reported that excess use of stimulant laxatives cause severe constipation and pain for long periods (as much as for decades) due to the colon losing its function. It eventually led to surgery removing the colon altogether.Weight Loss provides variety of tips related to weight loss diets, pills, and advice on choosing right weight loss products and tips.Also Practical weight loss tips from those who done it.Finally, maintain your weight loss with our diet tips diet tricks !Read your Weight Loss Diets tips.
Fast tips that can change an over-weight's life
First: Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements. Begin by learning a diet food plan that can easily be accustomed with. Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.
Second: Set realistic approaches. The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.
Third: Listen as the body speaks. Each and everyone's body metabolism reacts differently to different fast weight loss programs and plans. Try substituting one program for another to compensate the body's reaction. Exercise program must be suitable to one's body, as others are not able to exercise as rigorously as others can. If walking is all that can be done, then walk for this is proven the best exercise. Muscles burn more calories than fats so it's also best to put on a little muscle and looking good too.
Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion. A single serving of whole grain bread moves fat through the digestive system faster. Grains turn into blood sugar that spikes the body's insulin level. Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.
Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat. Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried. It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.
Sixth: Takes lots of fluid. Drinking at least six to eight glasses of water a day keeps the body refreshed. Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.
All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success. Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.Weight Loss provides variety of tips related to weight loss diets, pills, and advice on choosing right weight loss products and tips.Also Practical weight loss tips from those who done it.Finally, maintain your weight loss with our diet tips diet tricks !Read your Weight Loss Diets tips Now! f you are battling the bulge or fighting desperately to keep away those extra pounds from piling on, then chances are that you have been scourging both the online as well as the offline world for fast weight loss tips.Do you have a big event coming up that you need to lose weight for?
Is there a wedding or graduation or anniversary in your near future? The bottom line is that the old "eat less and move more" mantra is the truth and it is what really works. But darn it, if your big event is only a few weeks away what can you do to get those pounds off quick?
There are many ways to lose weight. But some people find the beginning especially challenging. These people simply can't get the weight loss process going, even though they try to follow this diet or the next. For these people, the "Shock and Continuation" method may be the best bet. What is the Shock and Continuation weight loss method? This is a method which combines 2 types of diet. The first is only for the beginning and is intended to shock the body into losing weight. The second is a long term diet aimed at ensuring that you continue to lose weight for a long time.
Start by putting yourself on a vegetable and fruit diet. You cannot eat anything but vegetables and fruit. Also cut all your alcoholic beverages and anything that you would normally drink other than milk and water. You will need the milk for protein and calcium, buy you should be drinking a lot of water each day.
There is one last step to losing weight in a week and it is to walk around all day with your abdominal muscles flexed. This will cause your body to use more energy than normal and burn more fat Fast Weight Loss.
Re-write your same weight loss goals every single day, and recite them aloud for extra effect. The more you read, write, and review your goals, the more real they become. This is a huge how to lose weight fast now, tip!If you are staying hungry and feeling listless with your weight loss program, then quit it. There are ways in which you can lose weight without depriving yourself of food. It all matters on what you eat and when rather than how much.
Second: Set realistic approaches. The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.
Third: Listen as the body speaks. Each and everyone's body metabolism reacts differently to different fast weight loss programs and plans. Try substituting one program for another to compensate the body's reaction. Exercise program must be suitable to one's body, as others are not able to exercise as rigorously as others can. If walking is all that can be done, then walk for this is proven the best exercise. Muscles burn more calories than fats so it's also best to put on a little muscle and looking good too.
Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion. A single serving of whole grain bread moves fat through the digestive system faster. Grains turn into blood sugar that spikes the body's insulin level. Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.
Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat. Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried. It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.
Sixth: Takes lots of fluid. Drinking at least six to eight glasses of water a day keeps the body refreshed. Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.
All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success. Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.Weight Loss provides variety of tips related to weight loss diets, pills, and advice on choosing right weight loss products and tips.Also Practical weight loss tips from those who done it.Finally, maintain your weight loss with our diet tips diet tricks !Read your Weight Loss Diets tips Now! f you are battling the bulge or fighting desperately to keep away those extra pounds from piling on, then chances are that you have been scourging both the online as well as the offline world for fast weight loss tips.Do you have a big event coming up that you need to lose weight for?
Is there a wedding or graduation or anniversary in your near future? The bottom line is that the old "eat less and move more" mantra is the truth and it is what really works. But darn it, if your big event is only a few weeks away what can you do to get those pounds off quick?
There are many ways to lose weight. But some people find the beginning especially challenging. These people simply can't get the weight loss process going, even though they try to follow this diet or the next. For these people, the "Shock and Continuation" method may be the best bet. What is the Shock and Continuation weight loss method? This is a method which combines 2 types of diet. The first is only for the beginning and is intended to shock the body into losing weight. The second is a long term diet aimed at ensuring that you continue to lose weight for a long time.
Start by putting yourself on a vegetable and fruit diet. You cannot eat anything but vegetables and fruit. Also cut all your alcoholic beverages and anything that you would normally drink other than milk and water. You will need the milk for protein and calcium, buy you should be drinking a lot of water each day.
There is one last step to losing weight in a week and it is to walk around all day with your abdominal muscles flexed. This will cause your body to use more energy than normal and burn more fat Fast Weight Loss.
Re-write your same weight loss goals every single day, and recite them aloud for extra effect. The more you read, write, and review your goals, the more real they become. This is a huge how to lose weight fast now, tip!If you are staying hungry and feeling listless with your weight loss program, then quit it. There are ways in which you can lose weight without depriving yourself of food. It all matters on what you eat and when rather than how much.
losing weight fast
Losing Weight Fast :Everyone who has a weight lose problem wants to lose that fat fast. While it can be done that doesn't mean it is healthy. However, we are going to take a look at some things that you can do to start losing weight quickly. I think it is important to see results soon in order to keep yourself motivated to lose weight. In this article I'm going to give you 5 tips that will help you lose weight fast.
Tip #1: Eat Lots Of Fruits & Vegetables: Depending on how you look at carbohydrates are good for you or bad. As a general rule they are effective when it comes to losing weight when you eat mostly fruits and vegetables. Try eating them raw and as snacks. If you can make your diet 60% vegetables and fruits then you will lose weight. This wont be easy if you are big meat eater.
Tip #2: Eat More Often: This one has been thrown around for ages now yet, most people don't do it. Make your meals allot smaller. This stops you from overeating. To make up for the smaller meals you eat more often. Make sure that your snacks between meals are healthy.
Tip #3: No Fried Foods: Fried foods are not as good as baked or boiled. You can get away from most of that grease if you simply change this tactic. If you want to add some flavor then find some spices you enjoy. This makes up for the lose in flavor that bothers you when it comes to healthier eating.
Tip #4: Eat Less: When I say eat less I don't mean stop eating. People who are overweight simply over eat. Keep your meals smaller and when you treat yourself to something don't over eat it. You don't have to starve yourself and can treat yourself to something from time to time. The problem occur when you start taking out all those seconds.
Tip #5: Stop Eating Late: I know a number of people who eat late at night before they go to bed. This is one of the worst ways to digest your foods. Set yourself a time that you will stop eating for the night. This time should be by 7:00pm if at all possible. If you do have to eat later then that make sure that it is a healthy snack.
Conclusion: At the end of the day you can lose allot of weight if you learn to live a little more healthier then what you have in the past. It's mostly about bad habits you have acquired over the years. Things like over eating and eating too much before you go to bed will make you fat. By stopping little things like these you will see a huge improvement over time.
Tip #1: Eat Lots Of Fruits & Vegetables: Depending on how you look at carbohydrates are good for you or bad. As a general rule they are effective when it comes to losing weight when you eat mostly fruits and vegetables. Try eating them raw and as snacks. If you can make your diet 60% vegetables and fruits then you will lose weight. This wont be easy if you are big meat eater.
Tip #2: Eat More Often: This one has been thrown around for ages now yet, most people don't do it. Make your meals allot smaller. This stops you from overeating. To make up for the smaller meals you eat more often. Make sure that your snacks between meals are healthy.
Tip #3: No Fried Foods: Fried foods are not as good as baked or boiled. You can get away from most of that grease if you simply change this tactic. If you want to add some flavor then find some spices you enjoy. This makes up for the lose in flavor that bothers you when it comes to healthier eating.
Tip #4: Eat Less: When I say eat less I don't mean stop eating. People who are overweight simply over eat. Keep your meals smaller and when you treat yourself to something don't over eat it. You don't have to starve yourself and can treat yourself to something from time to time. The problem occur when you start taking out all those seconds.
Tip #5: Stop Eating Late: I know a number of people who eat late at night before they go to bed. This is one of the worst ways to digest your foods. Set yourself a time that you will stop eating for the night. This time should be by 7:00pm if at all possible. If you do have to eat later then that make sure that it is a healthy snack.
Conclusion: At the end of the day you can lose allot of weight if you learn to live a little more healthier then what you have in the past. It's mostly about bad habits you have acquired over the years. Things like over eating and eating too much before you go to bed will make you fat. By stopping little things like these you will see a huge improvement over time.
Thursday, January 29, 2009
Healthy diet on quick weight loss
this is the right place to learn how to have quick weight loss but safe and healthy! This quick weight loss tips is free for u, healthy...isn’t as instantly as you think but have been proved by me in losing 20kg in a few months!!
Let’s me give you some instruction to quick lower your weights:
1. Have a breakfast (at 07.00 am) with cake (non fat)...combined with sweet drink. This sweet drink is good for you to avoid being hungry fast. Or you also can take others nutritious drink in your country that can be used for breakfast and dinner replacement. This nutritious drink is very good for your diet and can effect so much on your quick weight loss plan!
2. At 10.00 am if hungry, you can eat food sufficiently just at a half portion..until you feel not hungry. Remember! don't eat a lot / over...or you will not get what you want in your quick weight loss plan.
3. At noon (about 13.00 - 14.00 pm), if you hungry again...you can eat snack sufficiently and can be combined with nutritious drink.
4. After that, you must take an exercise such as gym, aerobic, fitness, etc..about one and half hours is enough. This can be done at night if you can't do it at noon because of work or other things. Just make a schedule of this exercise, at least you have to do it once a day from monday until friday (5 times). This exercise could help your quick weight loss plan a lot!
5. After exercise, you have to wait about one and half hours again, and then you just can start to have your dinner. Here you can eat as usual sufficiently. Do not forget to drink enough water everyday (not cold water. Pay Attention!). Cold water can make your quick weight loss plan cumber or fail!
6. After dinner time, if you feel hungry...you can have nutritious drink..not others meal. 'Night Meal' also can make your stuck your quick weight loss progress.
7. Try to get a regular defecate (at least once a day)...this can help so much your quick weight loss plan too.
8. Provide / Buy a scale device in order to know and monitor your weight everyday! This device can be helpful for quick weight loss plan.
Well...once again, i say that this is a healthy diet and free but proved by my wife in losing her weight about 33 pounds in a few months! If you do this consistently and with patience, your quick weight loss plan will work as you wish. Just take a note that please do not let your body hungry and eat nothing because of you want to get instant quick weight loss. This can be very dangerous! Just eat sufficiently and if you feel hungry not at the time to eat, you can have nutritious drink (non fat). If you have got the result for your quick weight loss plan or just want to inform your friends about this safe and quick weight loss tips.
Let’s me give you some instruction to quick lower your weights:
1. Have a breakfast (at 07.00 am) with cake (non fat)...combined with sweet drink. This sweet drink is good for you to avoid being hungry fast. Or you also can take others nutritious drink in your country that can be used for breakfast and dinner replacement. This nutritious drink is very good for your diet and can effect so much on your quick weight loss plan!
2. At 10.00 am if hungry, you can eat food sufficiently just at a half portion..until you feel not hungry. Remember! don't eat a lot / over...or you will not get what you want in your quick weight loss plan.
3. At noon (about 13.00 - 14.00 pm), if you hungry again...you can eat snack sufficiently and can be combined with nutritious drink.
4. After that, you must take an exercise such as gym, aerobic, fitness, etc..about one and half hours is enough. This can be done at night if you can't do it at noon because of work or other things. Just make a schedule of this exercise, at least you have to do it once a day from monday until friday (5 times). This exercise could help your quick weight loss plan a lot!
5. After exercise, you have to wait about one and half hours again, and then you just can start to have your dinner. Here you can eat as usual sufficiently. Do not forget to drink enough water everyday (not cold water. Pay Attention!). Cold water can make your quick weight loss plan cumber or fail!
6. After dinner time, if you feel hungry...you can have nutritious drink..not others meal. 'Night Meal' also can make your stuck your quick weight loss progress.
7. Try to get a regular defecate (at least once a day)...this can help so much your quick weight loss plan too.
8. Provide / Buy a scale device in order to know and monitor your weight everyday! This device can be helpful for quick weight loss plan.
Well...once again, i say that this is a healthy diet and free but proved by my wife in losing her weight about 33 pounds in a few months! If you do this consistently and with patience, your quick weight loss plan will work as you wish. Just take a note that please do not let your body hungry and eat nothing because of you want to get instant quick weight loss. This can be very dangerous! Just eat sufficiently and if you feel hungry not at the time to eat, you can have nutritious drink (non fat). If you have got the result for your quick weight loss plan or just want to inform your friends about this safe and quick weight loss tips.
Subscribe to:
Posts (Atom)