Weight Loss Tips

Fast Weight Loss Tips – 10 Tips for Rapid Weight Loss

You might need to lose weight fast because you need to attend your sister’s wedding or high school reunion. Either way, lose weight fast won’t be the easiest task to do.

It’s not easy and you need to have dedication to follow the plan until finish. In this article, we are going to share with you 10 tips for fast weight loss that can help you get the results that you want.

1. Reduce Your Calorie Intake

If you want to lose weight, you need to reduce your calorie intake. This has been said over and over again. Limit foods high in fat, eat foods with reduced fat and calories, and include a lot of fruits and vegetables in your diet.

2. Eat Protein

High protein foods are good to promote weight loss without risking lean muscle loss. You should eat high protein foods for half a week and then take moderate carbs and fats the other days.

3. Watch What You Drink

Avoid sugar and alcohol and replace them with water, coffee, tea and artificial sweeteners. Sugar and alcohol mess up your blood and digestion process. They are one of the main causes for obesity.

4. Always Stay Active

Find a way to keep active. Even 30 minutes walk at morning can help you a lot to burn some fat.

5. Add Resistance Training to Your Workout

Circuit training is quite effective for promoting weight loss. Don’t do high rep and light weight circuit training but instead use heavier weight and move as quickly as possible. This will help you get better result.

6. Get Enough Rest

It is important you get enough rest. Always leave two days off in one week to let your body rest up and recuperate.

7. Breakfast is Important

Most people believe that not eating breakfast is a simple way to reduce calories. But in reality, avoiding breakfast will give you more bad side effects than the good ones.

Avoiding breakfast will be resulted in insatiable hunger for the rest of the day. To avoid this, eat breakfast that rich in protein and fiber. Research shows that people who eat breakfast regularly tend to maintain normal weight in the long term.

8. Drink Green Tea

This is probably the simplest tip that you can do to lose weight fast. According to recent study, green tea contains polyphenols and katechines that contribute to fat loss.

9. Set Realistic Goal

It is important for you to lose weight fast in a healthy way. Setting goal likes losing 10 pounds per week can lead you to unrealistic expectation. Even if you manage to lose 10 pounds in one week, you will get many health-related problems in the next days. Realistic expectation is to lose between 2 to 3 pounds per week.

10. Check the Size of Your Food Portion

Portion control is one of the most proven ways to lose weight. Calculate how much calorie that you get for every food that you eat. Restrict foods like pasta, rice, potatoes, sweets and fatty foods and select fruits and vegetables.

Be the first to comment - What do you think?  Posted by - November 22, 2011 at 4:59 am

Categories:   Tags:

Quick Weight Loss Tips – How to Lose Weight Fast

There are times when you have to lose some weight fast. Maybe you need to lose weight before attending your sister’s wedding or dancing party.

It is perfectly fine to lose several pounds in a week even though you might have heard that’s not a healthy way to do. It is fine as long as you do it the right way following the right diet and exercise plan.

As a matter of fact, according to recent research, people who lose weight fast in the beginning of the diet tends lose more weight in the long term.

Now let’s take a look how you can lose several pounds of your weight in a week or so.

Is Losing 3 Pounds Per Week Possible?

In theory, losing 3 pounds per week is possible if you follow a healthy diet and do a lot of exercise. The secret to lose weight is to burning more calories than you eat.

Experts usually recommend reducing 500 calories per day with eating fewer calories and increasing physical activity.  However, this should be done after you are sure that your health condition can support the diet regime.

You can even lose more weight if you eat less and exercise more. You can expect to lose 3-5 pounds per week or more if your weight is 250 pounds or more. This should be done with the approval from your doctor.

Limiting sodium and cutting starches can make you lose to 5 pounds when you get started. Combining with the previous diet plan, you can lose up 10 pounds in your first week. But remember you should not expect the same results in your second weeks and the rest because you will lose your weight much slower.

Diets for Quick Weight Loss

Let’s take a look at the following points:

  • In order to make you feel full, you should eat plenty of low-calorie vegetables.
  • You should drink a lot of water. Water is good for your digestion process and helping to differentiate between hunger and thirst.
  • Don’t eat because of boredom.
  • Make a habit to always eat three meals and one snack in a day.
  • Minimize the consumption of starches, added sugars, and fat from meat and dairy products.
  • If you want to lose weight fast, you should eat mainly eggs white, soy products, fruits, fish, non-fat dairy products and lean meat.

The above points might not be bulletproof tips but certainly can set you up in the right direction towards losing weight.

The Exercise Plan

According to study published in Archives of Internal Medicine, it is recommended that you do an hour a day of moderate exercise to lose weight.

If you choose to do cardio, doing seven hours per week of cardio exercise can lead up to your weight loss goal. The seven hours per week cardio recommendation is in line with the study published by Achieves of Internal Medicine.

Interval training can be another alternative in your exercise arsenal. It is a great way to burn more calories in less time.

Be the first to comment - What do you think?  Posted by - November 21, 2011 at 10:10 am

Categories:   Tags:

15 Best Weight Loss Tips for Men

There are many weight loss tips for men that you can find online. Some weight loss tips are useful but most of them are just rubbish.

In this article, I am going to share with you 15 best weight loss tips for men that can really help you losing those extra pounds. Even if you just do few tips in this article, you will start to notice some improvements.

1. You should have protein smoothie before you are going out. They will help to make you feel full for a longer period and you won’t be inclined to eat a lot.

2. You should not eat any meal or unhealthy food after 9 p.m. When you eat a lot prior to sleeping you can gain weight fast.

3. You should take a walk whenever you go as many as you can. You just need to spend 30 minutes walking in the park every evening before you start burning some fat.

4. You should set aside some of your time to do exercise. If you can’t find time during your work days, you can do your workout on the weekends.

5. Always eat healthy breakfast. If you don’t have a time to cook your own meal, you may want to call the nearest meal delivery service in your area.

6. You should eat a little bit but often. Eating 5 meals per day in small proportion is better than eating 3 meals in large quantities. Eating small meals frequently will be a lot better to keep your metabolism active.

7. You should avoid high glycemic fruits such as bananas, kiwis, papayas, mangoes and the likes. High glycemic fruits can make you gain weight fast.

8. Your daily consumptions should always be filled with low-fat, low-calorie and low-sodium foods. It is fine to cheat one or two times but not every day.

9. Find partner that shares same goals with you. Having partners that share same vision can help you a lot. You can motivate and help each other when you meet problems.

10. You should drink a glass of water before every meal as water is good for your digestion process.

11. Have protein shakes or cereal bars for your snacks and never eat sweet cakes for snack if you want to lose weight.

12. If you go to gym, you should do strength training. Strength training is a good exercise to burn fat faster and promote muscle building.

13. Have a realistic goal and track your goal. You might want to write a journal to record your progress.

14. Unfortunately, there is no shortcut for your long-term weight loss success. To lose and maintain your weight successfully you need to include the right eating habits and exercises into your lifestyle.

15. Always know what you eat. Find out the calorie of the foods that you eat before you eat.

Be the first to comment - What do you think?  Posted by - November 18, 2011 at 9:49 am

Categories:   Tags:

7 Common Diet Pitfalls That You Should Avoid

In order to lose weight, it is not enough to just know what you need to do; you also need to know what you don’t need to do. The following are 5 common diet pitfalls that you should avoid:

The #1 Diet Pitfalls – You Should Avoid Fat Diets

Fat diets or quick-fix diets often don’t work because:

  • You feel deprived. Fad diets are the diets that cut your entire group of foods. Cutting your entire foods such as carb or fat is unhealthy. These types of diets are unhealthy and cause nutritional imbalance.
  • It only works temporarily. Calories restricted diet might work in the short-term. However, these types of diets put your weight back again as fast as you lose it.
  • After your diet, you will put on weight more quickly than you lose it. When you drastically reduce your food intake, your metabolism will slow down. Once you start eating normally, your body will add weight until your metabolism bounces back again. This is the reason why fasting diets are useless for long-term.

The #2 Diet Pitfalls – Avoid Emotional Eating

Emotional eating is another common cause for obesity. Too often, people turn to food for comfort and stress relieve. This is true for both male and female.

When you eat for emotional comfort, you will gain weight even before you notice it. You should learn to put a stop on emotional eating

The #3 Diet Pitfalls – Keep Track on What You Eat

We live in fast-paced world where don’t even know what we eat. The result is that we eat more than we need often without realizing it.

Pay attention with what you eat and choose foods that are both nourishing and enjoyable. Keep tracking on what you eat can help you to lose weight and maintain your result.

The #4 Diet Pitfalls – Eat Fruits, Veggies and Fiber

High fiber foods can make you full for a longer period of time. As a result you will lose weight without feeling hungry and deprived.

Fruits and vegetables are healthy and you can eat them as many as you want without worrying about calories. They give your body the necessary nutrients, vitamins and minerals that your body needs.

The #5 Diet Pitfalls – Indulge without Overeating

You should learn to eat without overeating. This is another reason why you shouldn’t do deprivation diets.

Deprivations diets make you starve until you snap and overeat, causing all your previous efforts useless.

The #6 Diet Pitfalls – Take Charge of Your Environment

Your weight loss success has direct correlation with your environment. You should take charge of your environment: when you eat, how much foods, and what foods that you can eat.

The #7 Diet Pitfalls – Make Healthy Lifestyle Changes

You should also make healthy lifestyle changes to support your weight loss efforts. Some lifestyle changes that you can make for example:

  • Get plenty of sleep
  • Turn off the TV
  • Get plenty of exercise
  • Drink more water

Be the first to comment - What do you think?  Posted by - November 4, 2011 at 3:58 pm

Categories:   Tags:

Over The Counter Weight Loss Supplements – Do They Work?

Most over the counter weight loss supplements are appetite suppressants. They make you feel full and less hunger. As a result, you lose weight weight because you eat less.

However, you only lose weight when you eat the supplements. If you don’t change your eating habits, your weight will come back once you stop eating the supplements.

They can also cause addictions and severe health problems. It is best to consult with your doctor first before you try any weight loss supplements.

The following are some commonly over the counter weight loss products:

Ephedera

Ephedera contains active ingredients called ephedrine. Ephedrine is the substance used in asthma medicine and weight loss products. It can slightly suppress your appetite but so fat there is no studies shown it to be effective for weight loss.

Ephedrine also can be quite dangerous for some people. It can cause high blood pressure, irregular heartbeat, insomnia, nervousness, tremors, seizures, heart attacks, strokes, and even death.

In 2004, Ephedera has been officially banned in US by FDA. If you find it on market, you should be careful because the supplement is illegal in US today.

5-hydroxytryptophan (5-HTP)

5-HTP is an extract from West African plant seed. Whether 5-HTP is useful for weight loss or not still unknown. Currently, it is under constant testing. Taking 5-HTP in large dose also can cause negative effect on your liver.

Pyruvate

Pyruvate can be found in various foods such as red apples, cheese, and red wine. It is formed in your body during digestion of carbohydrates and protein. It may have slight effect to shed away some pounds. But it still needs further study to prove its effectiveness for weight loss.

Dandelion

Dandelion is known as natural diuretic. It helps you to lose weight by decreasing body water. However, there are additional side effects such as allergic and heartburn that you should be aware of.

Guarana

Guarana is made from the seeds of a plant native to Brazil. It is used to speed up brain’s activity and promote weight loss because it has stimulant and diuretic effect. It contains 3% to 5% caffeine. Side effects from Guarana include high blood pressure, prolonged bleeding, nausea, dizziness and anxiousness. It also interacts with blood thinning drugs such as Coumadin.

St John’s wort

This is herbal product used as an antidepressant. There is no studies that support the effectiveness of St John’s wort for weight loss. It also interacts with tyramine-containing foods such as aged cheese, cured or aged meats, wines, etc. It also interacts harmfully with antidepressants, birth control pills, blood thinners, heart medications and dextromethorphan.

Yerba Mate

Known widely as Paraguay tea. It is strong brain stimulant. The side effects include excessive stimulation and high blood pressure. Excessive use of it has been linked to poisoning and cancer of the esophagus.

Guar Gum

Also known as guar, guar flour and jaguar gum. It is dietary fiber extracted from Indian cluster bean. It is used widely to thicken foods and medications. Even though it can provide the feeling of fullness but it has no effect on weight loss as proven by several studies. It can also cause obstruction of the esophagus.

Be the first to comment - What do you think?  Posted by - October 29, 2011 at 9:10 am

Categories:   Tags:

Next Page »