7 Outstanding Weight Loss Tips

If you have been struggling to lose weight for longer than you'd care to admit, then you are not alone.

At the same time, you have probably been misinformed, and that's not your fault. It can be frustrating.

You do everything you think you're supposed to, but you just can't get rid of those extra pounds.

The following tips will help you with your weight loss efforts.

1. Exercise - As much as a lot of people would like to avoid it, exercise is one of the biggest boosts to losing weight. 

Not only will it burn calories when you're doing it, it will also increase your metabolism and improve your overall health. 

Don't worry, you don't have to run a marathon to reap the beneficial effects of exercise. Just get moving and you will soon notice a difference.

2. Portion control - Give some thought to how much food you are putting on your plate. It's all too common to mindlessly pile as much on our plates as the plate will hold. 

But we only need enough to fill our stomachs, which is usually much less.

3. Mind power - Keeping your mind sharp, refreshed and relaxed will help you cope with things that would otherwise derail whatever weight loss plan you're on. 

Things such as meditation and yoga are a good way to do this.

4. Look at the labels - When you are shopping for food, look at the nutrition labels. 

These will help you to select the foods that are lower in saturated fat, calories and refined sugar; and higher in protein, fiber and healthier fats. 

By doing this, you will have healthier food at home when you get hungry.

5. Grazing - The idea of eating three large meals a day is out of date when it comes to losing weight. 

The problem is that it gives you too much time between meals to get hungry, and the hungrier you are, the greater the chance that you will consume more calories when you finally eat. 

If you want to lose weight, then eat several smaller meals throughout the day. You will not only feel fuller longer, but you will also have a steady supply of fuel to get you through the day.

6. Eat and eat - This is similar to the idea of grazing, but it is even more basic. It simply means that you should eat when you're hungry. 

Of course, you still have to give some thought to what you're eating, but other than that, go ahead and eat when you're hungry.

7. Drink water - Be careful here! It was a long-held belief that you had to drink at least eight glasses of water if you wanted to lose weight. 

However, there is now plenty of evidence that this is not true. But you should still drink plenty of water, just don't think it will cause you to lose weight. 

Not only is water good for your heath, but it also has no calories, and that's a good thing for weight loss.

Is There Any Danger in Losing Weight Fast?

Lose Weight Fast? Watch Out It Will Come Back To Bite You!

 If you have been looking for a way to lose weight fast, then there's a good chance you have seen claims like this: "Lose 20 pounds while you sleep!"

Sure, that sounds appealing and it would be great if it were true, but we live in the real world, so only real-world solutions will do the trick.

Wanting to lose weight quickly is an excellent goal to have, but you also need to be realistic about how much you can lose within a certain time-frame.

The general rule of thumb for losing weight safely is to lose no more than 2 pounds per week. However, some people can lose considerably more; especially in the first week or two.

A word of caution: You must talk to your personal doctor before you start any diet, and listen to them if they say anything that contradicts this article.

So, why would anybody wants to lose more than 2 pounds per week, and is it a good idea?

Assuming you get the clearance from your doctor, the more you can lose right away, the better. 

The reason is that you will start feeling better right away, and you will also see more dramatic results.

Actually, being able to see that you're starting to lose weight fast can serve as excellent motivation to stick to your diet and exercise plan.

One of the tricky parts of losing a lot of weight quickly is that a large portion of the initial weight loss will be water weight.

The body is comprised mostly of water, so if you can dehydrate yourself (which you should never do), then you can give yourself the illusion that you have lost a lot of weight.

The problem is that you will gain all of it back once you start rehydrating your body. Not that you couldn't technically get away with it, but it's not a real solution.

With all of that said, there are some things you can do to help yourself lose weight fast. The first thing you should do is stop drinking beverages that contain calories. 

These are almost always empty calories, and you need to make sure all of your calories count.

The rule of thumb is that you will lose one pound of body weight for every 3,500 calories you get rid of. 

You can either get rid of calories by taking fewer in when you eat, or by burning more when you exercise.

Another way to look at it is losing 500 calories per day is 3,500 calories per week, or one pound. 

Hence, if you want to lose five pounds in a week, then you will have to get rid of 2,500 calories per day for a full week!

You obviously need to eat enough calories to live, so you can't get rid of all 2,500 per day through dietary changes. 

It would also be incredibly difficult to burn off that amount through exercise, and even more difficult if you're out of shape.

Once you know the reality of it, it's easy to see that the best way to lose weight fast is through a combination of diet and exercise. 

It may not be easy, but it can be done, and it will definitely be worth it once you start taking off those extra pounds.

How To Stay Motivated In Losing Weight?

One of the best ways to measure your success is to take weight loss before and after pictures. You will be able to see the progress you have made by looking at and even displaying the pictures while you are still losing.

Stagger your before and after pictures. Do one at the beginning and then one after a month or two, and then six months. Keep them where you can see them so you stay motivated and inspired.

Other ways to stay motivated and inspired can very well come from other people's weight loss before and after stories.

Some of these stories can be quite amazing and the amounts of weight some people have lost are absolutely unbelievable.

Losing one hundred pounds or more is not ever easy but it is considered quite the feat. Almost super-human actually! To lose as much weight as a normal person usually weighs is incredible.

Obviously, there are thousands, if not millions, of other before and after stories to be found on the internet. Whether they have lost the weight naturally or have had some type of weight loss surgery it doesn't matter the stories go on and on.

If you are struggling with your own weight then some of these stories will help you see that it is possible and maybe give you some inspiration to get going and have your own story to publish on the internet.

Who knows, maybe there is someone out there waiting for your story to inspire them. Losing the weight and sharing your story can be so liberating.

Your confidence will soar and so will the love you have for yourself and every other living thing on the planet. You will feel like you could accomplish anything.

If you have been battling your weight for a long time you may also want to get the help of a counselor to help you with any self-esteem issues you may have that cause you to overeat.

To be successful with weight loss and then to be able to keep it off you may need to learn to change your relationship with food not just in the short term but in the long run, as well. 

This will almost ensure you have the weight loss before and after you deserve.
Thus, in the end, be your own story! Be your own motivation!

Weight Loss Drugs - Appealing But Not Always Your Best Result

Let's face it! The promise of weight loss drugs is pretty appealing: you can pop a few pills, eat the way you always do, and still lose as much weight as you want. 

The truth is that some of these drugs have actually worked, while others had to be pulled from the market due to dangerous side effects.

There are some that are available by prescription only and others that can be purchased over-the-counter. All of them claim to work, though they may claim a different reason for why they work.

Here are some things you should keep in mind before you try any weight loss drugs.

Over-the-counter weight loss pills are still classified as drugs, the only difference is that you don't need a prescription from a doctor to buy them. 

Therefore, the fact that they can be bought in a store shouldn't automatically lead you to believe they are ineffective.

If you look at the packaging, you should see a label that says what the active ingredients are, as well as dosing information and possible health warnings. 

This label has a particular look, and alerts you that you will be taking a drug or supplement of one kind or another.

Regardless of what's inside, you should read the label carefully so you have a better idea of what you may be taking.

One thing the makers of over-the-counter weight loss drugs don't talk about too much is the included diet plan. Almost every one of them has a diet plan you should follow while taking their product.

The reason they don't talk about the diet plan all that much is that they want people to believe that it's the drug itself that's doing all of the work. But is that case, or do you have to follow the diet plan to see any results at all?

There is no easy answer, as each product works a bit differently. Some claim to work by suppressing your appetite, some claim to boost your metabolism, and others promise to absorb fat.

Because each one is different, it stands to reason that each one relies on the diet plan to a differing degree. That being said, you should always follow the included plan.

The reason is that the active ingredients may not work well with foods that aren't a part of the plan. 

In other words, you should consider following the diet plan as part of following the dosing instructions.

Of course, whether or not the included diet plan is responsible for most of the weight loss isn't the most important aspect of weight loss drugs.

After all, the only thing most people care about is whether or not they lose weight, and not how they are actually losing it.

The most important thing is that you are well-informed before you buy anything to help you lose weight whether it's over-the-counter or prescribed by a doctor. When you know the facts, you can feel better as those extra pounds start to come off.

What Are The Essential Diet Foods?

With all the toxicities modern life brings, you should be more careful in watching their total health and well-being.

And, with the growing numbers of people who suffer from weight problems, people should be more vigilant in keeping up with a healthy lifestyle.

YOU ARE WHAT YOU EAT

Time and again, nutrition experts say that there are two major keys that lead to a healthy diet—these include eating the right amount of food depending on the person’s need and lifestyle and eating a range of foods to ensure that the person gets balanced diet.

And since food and eating properly contribute so much to a healthy diet, people should focus more on considering the food their body needs especially on a diet.

Experts remind that diet foods should contain the necessary vitamins and minerals that are quite essential for weight control and metabolism.

These diet foods should include Vitamins B2, B3, B5, B6, Vitamin C, choline, inositol, chromium, manganese, and zinc.

Here is a partial list of some of nutritious diet foods that can be taken by people who are on a diet plan or diet program. 

1. Fruits

Studies show that the perfect diet food out there includes a wide range of fruits. Aside from being an all-natural product, fruits are low in calories, rich in dietary fiber that helps boosts satiety, and satisfies a person’s sweet tooth without worrying about weight gain.

Containing all the nutrients and vitamins it has, fruits are an ideal diet food for those who are into losing weight or weight reduction and those who are striving to maintain their weight.

Other nutritional benefits of fruit include the prevention of vitamin deficiency, a rich source of dietary fiber and rich in folate.

2. Vegetables

Just like fruits, vegetables are also considered perfect diet foods especially for those who are controlling their weight control.

Aside from being low in calorie-content, high in dietary fiber, and full of dietary nutrients that help maintain efficient metabolism, veggies—in various preparations—also make good and appetizing snacks.

Aside from being a rich source of important vitamins and minerals such as vitamin B-complex micronutrients, vitamins C, E and K that combat vitamin deficiency, vegetables are also excellent sources of the protective plant micronutrient called “phytochemicals.”

Having vegetables as diet food also lowers the risk of heart disease, cancers, and high blood pressure while protecting the body from having illnesses caused by muscle degeneration.

3. Grains

Whole grains have a long history of being an effective diet food for excellent weight management. 

Aside from their high energy content, carbohydrate-rich grains especially whole grains are rich in dietary fiber and a useful source of dietary nutrients that helps metabolism.

4. Meats

Lean red meats or lean chicken/turkey meats, and fish are also ideal diet food because these are rich in protein, essential minerals and vitamins, and micronutrients for excellent metabolism.

5. Nuts and seeds

Although these are not high in calorie-content, nuts and seeds great diet foods because these satisfy the dieter’s appetite especially if consumed during snacks. 

These also make for a good diet food because they contain large amounts of vitamins, minerals, and dietary fiber for good metabolism.

7 Eating Habit Tips To Lose Weight

What are your eating habits? Are those helping you in achieving your weight loss goals or simply sabotaging it?

Check these effective eating habit tips that you can incorporate in your daily routine.

1) Eat Less Processed Food

Processed food contains a lot of hidden fats, sugars, and salt – all diet disasters. You want to aim to eat as many natural foods as possible. 

These would include fruit, vegetables, nuts, and pulses. Avoid refined carbohydrates and throw out any white foods such as bread, pasta or rice.

If you do want to include these in your diet choose brown rice and pasta and whole wheat bread. 

By eating more freshly prepared food you will eliminate these hidden calories and thus begin to easily lose weight.

2) Target the Five a Day Rule

Studies have shown that you can reduce your risk of a stroke by over 10% if you reach the five a day mark when it comes to eating fruit and vegetables. If you could actually eat more, your risk of a stroke decreases further.

Fruit and vegetables are dream foods as they contain very little calories so can be used to fill you up if you are hungry. 

Aim for a minimum of at least 5 servings a day. Limit 2 servings to fruit and the rest of vegetables.

3) Don’t Put Any Food on the Banned List

This only makes it more attractive and you will end up with cravings. Instead, allow yourself a small treat every day.

This means a square of good quality chocolate or a spoon of cake. But be careful. Don’t be tempted to eat the whole cake or candy bar in one sitting.

4) Don’t be too hard on yourself if you fall off the diet wagon

It is a setback, not a disaster. Start back with that diet as soon as you can. Just don’t get into the habit of falling off the wagon too often. 

If you do, you will need to re-evaluate why it is you want to lose weight and what is setting you up for trouble.

5) Keep a Food Diary

It is impossible to lie about how much food you have consumed if everything you have eaten is written down. This will help keep you on track and you can see where you go wrong. 

You may find that a certain day of the week or month becomes stressful for you. This will help you plan for these days and figure out ways to manage.

6) Remember To Eat Healthy

Anybody shaping goals can only be achieved by eating a healthy diet. If you’re going to the gym so that you can go home and eat a double triple cheeseburger with a 2-person serving of French fries, you won’t do your body any favors.

You should make sure that you eat in moderation, and remember that if you’re burning off more calories, you will need to eat that little bit more so that you have enough energy. Balance your nutrition and avoid faddy diets.

7) Change Your Eating Habits

You need to make sure that you eat properly as well as eating healthily. Eating properly includes eating at the right times of the day. 

Skipping breakfast is a really bad idea and you shouldn’t eat too late in the evening either. 

Speak to a personal trainer about what would work for you so that you can achieve your goals.

Definitely, there are still other ways to change you eating habits or adopt new one but for now, you can start with these seven and add more later after you get comfortable with these first.

Note: This is an excerpt from this article: Top 20 Effective Weight Loss Tips

Weight Training For Fat Loss

How to burn calories quickly through weight training?

There are many methods of weight training for fat loss. By adding weight training to your exercise program, you can increase the fat loss you achieve.

This helps you to burn calories, boosts your metabolism, and helps your body burn fat more efficiently throughout the day. 

This can be a great way to step up your workout, build muscle, and increase fat loss.

Weight training burns calories as you exercise. The physical exertion and strain on your muscles is a great way to burn calories that would otherwise be stored as fat.

Excess calories can be burned quickly and efficiently as you lift weights, leading to increased fitness, strength, and loss of excess body fat.

Weight training for fat loss boosts your metabolism, as well. Muscle is more efficient than fat. 

Adding muscle to your body increases the amount of calories you burn while resting - your resting metabolic rate is raised.

Adding muscle through weight training is a great way to ensure that you burn more fat, even while you’re sleeping or watching TV. It doesn't get much better than that!

This kind of training continues to burn fat after your workout is over. 

For several hours, even an entire day, after your workout, your body is breaking down and rebuilding muscle. This takes energy to do, and increases your metabolism.

Building muscle mass leads to more efficient energy use, and a higher metabolism in general. 

Adding muscle helps you to burn excess calories more efficiently throughout your day. If you truly want to burn fat while you rest, then weight training is for you.

Multiple repetitions of weight lifting exercises can tone and strengthen your muscles. 

Your body will be stronger, and you'll burn calories efficiently. Your posture, self-esteem, and body image will improve as you continue to lift weights.

Weight training for fat loss is a great way to mix up your workout, while improving your body image. 

The exercises are relatively simple to learn, and can be added to your daily routine with little effort.

Likewise, it is a great method to burn fat. Add weight lifting to your exercise program today, and enjoy the many benefits. 

Weight training burns calories as you exercise, and boosts your metabolism for continued efficiency.

This even burns fat after you finished working out! Add some weight training to your exercise routine today - you will be amazed at the results!

Remember, this article is not a medical advice nor should it be interpreted or substituted as medical advice. This article is for informational purposes only. 

Prior to making changes to your physical exercise routine and your diet, you should always consult your personal physician. Better safe than sorry.

7 Indoor Activities To Lose Weight

What can you do indoors to lose weight and stay fit? 

There are some indoor activities for these reasons.  

You can do these activities to lose weight inside the comfort of you home to burn calories.

1. Try rope skipping

Skipping is an excellent form of exercise that can be done anytime, anywhere. It helps in improving heart and lungs, as well as flexibility, coordination, and fitness.

Boxers use skipping as integral part of their training programs between matches. It can be a lot tougher than you think if you decide to keep skipping for any length of time.

Twenty minutes of skipping will burn off 250 kilocalories of energy. It is directly comparable to jogging at 12 kph in terms of energy burned.

Yet, it is far gentler on the joints and less likely to cause injury. Skipping is great for helping to shape and tone the lower part of the body like calves, hips, thighs and bottom.

2. Standing is good

Standing can burn up to 34 more calories compared to sitting down.

When answering phones, stand and walk around so you can burn calories at the same time.

Get rid of the standard work desk with one that features vertical adjustments.

3. Take the stairs instead of elevator

Use the opportunity for some quick workout by taking the stairs instead of using the elevator.

Climbing the stairs is one of the most effective forms of aerobic exercise that you can do. 

Less than 15 minutes of stair climbing a day will improve your overall aerobic health significantly and it will cost you nothing at all.

There’s no need to exercise for hours to enjoy the benefits of a workout.

4. Check out some alternatives to weightlifting

Here are some exercises that you can do around your home which will help you to be able to tone up and lose a little bit of weight in the process. 

The best part about it is that these will not take too much effort on your part and many of them are something that you need to do anyway.

Toning your muscles is really just about lifting a weight that is not naturally carried around with your body. 

For example, carrying grocery bags is something that we all do on a regular basis but many of us tend to do as little bit of this work as possible. 

Try to make this a rule, any time you are carrying anything in your hand, either curl it or press it.

You can also try to use forearm flexors whenever are sitting around watching TV. 

Although you’re not going to get muscular by doing these few things, you would be surprised with how much these little efforts add up over time.

5. Do other physical activities while watching TV

If you really love watch TV and can’t get away catching up your favorite shows, then find ways to move around and do other activities while doing so.

This is better than being sedentary for a long period of time. You can walk around; do some push-ups or crunches during commercial breaks. Walk in place or do some lunges while watching TV.

Better yet, move your exercise equipment in front of the TV so you’ll be forced to get on and walk while your favorite TV shows are on.

6. Turn on the music and dance like wild

Throw on your favorite playlists, crank up your music system’s volume and dance like a hurricane in your bedroom.

Invite your friends to come over an indoor house dance party to add more fun to it.

It’s also a great way to burn some calories. Make sure that you have enough space to avoid damaging your things.

7. Watch programs about exercising

Invest on exercise videos or you can watch exercise videos available on the internet or in TV.

Watching programs about working out can make you more motivated in going through your routines.

On top of that, you can also learn valuable lessons from it, especially when you watch those that are hosts by experts in the field.

Check out the channels that show such programs, so that you can take note of them.

Of course, watching is just a start and should not end there! You can either follow their exercise routines or your inspiration to create one for yourself.

Nevertheless, watching programs about exercising gives you informational benefits to get you started or to keep you going.

Indeed, it’s time to stop inventing excuses to stay fit and lose weight. 

It can be done indoors through being mindful of the activities that you are doing. 

Choose those that will lose some pounds and not sabotage your health.

Note: This is an extract from this article: 10 Indoor Activities To Stay Fit