exercises to lose weight fast

  How to Burn Fat

how to lose fat

How to Burn Fat

 

For years, products have been marketed with the promise of helping you burn more calories. But is there really anything you can do to increase the number of calories your body burns each day?

Well, yes and no, experts say. The truth seems to be that the No. 1 way to burn more calories is the old-fashioned way -- by moving more.

"Essentially, we know of no way to burn more calories or up our metabolism than to move more," says Barry M. Popkin, PhD, director of the Interdisciplinary Obesity Program at the University of North Carolina, Chapel Hill.

Still, research suggests that there may be a few other ways you can increase calorie burn. Here are eight possible ways to burn more calories and fight fat:

 Exercise to Burn Calories

Christopher Wharton, PhD, a certified personal trainer and researcher with the Rudd Center for Food Policy and Obesity at Yale University, put it simply: "The more time spent exercising and the more vigorous the exercise, the more calories will be burned."

Indeed, obesity expert George Bray, MD, with the Pennington Biomedical Research Center in Baton Rouge, La., believes that taking a brisk walk every day is probably the single most important piece of advice for anyone wanting to burn more calories.

Obviously, when you exercise, your body burns calories to fuel your activity. But exercise is the gift that keeps on giving. That's because even after your workout has ended, your body is still burning more calories.

While it's hard to pinpoint just how long this effect lasts (it varies depending on body composition and level of training), "it’s safe to say metabolic rate can be elevated with aerobic exercise for at least 24 hours," says Wharton.

If you want to prolong this calorie-burning effect, Wharton advises exercising for longer periods.

"Studies have shown that with increases in exercise time, the elevation in resting metabolic rate is prolonged," he says.

 Do Strength Training to Build Muscle

When you exercise, you use muscle. This helps build muscle mass, and muscle tissue burns more calories -- even when you're at rest -- than body fat. According to Wharton, 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories.

"The most effective way to increase metabolism and burn more calories is by aerobic exercise and strength training. Both are important," School of Nutrition and Exercise Science at Bastyr University, says in an email interview.

Strength training becomes especially important as we get older, when our metabolisms tend to slow down. One way to stop this is to add some strength training to your workout at least a couple of times a week. The largest muscles (and therefore the largest calorie burners) are in the thighs, abdomen, chest, and arms.

Drink Caffeinated Green or Black Tea

Caffeine is a stimulant, and stimulants tend to increase the calories you burn. One likely reason is that they give you the short-term impression that you have more energy, which could mean you move more. Caffeine may also cause metabolic changes in the body that can result in more calories burned.

"Even older studies have suggested that 250 milligrams of caffeine consumed with a meal can increase the calories spent metabolizing the meal by 10%," says Jamie Pope, MS, RD, LDN, a nutrition lecturer at Vanderbilt University School of Nursing. Over time, this could be significant, Pope says in an email interview: "About 75 calories per day translates to over 2,100 calories in a month’s time."

Over the past few years, some studies have hinted that green or black tea may have benefits beyond the caffeine they contain.

One study noted a reduction in food intake in rats that were given a polyphenol found in green tea. Another study, in humans, concluded green tea had heat-producing and calorie-burning properties beyond what can be explained by caffeine. When 31 healthy young men and women were given three servings of a beverage containing green tea catechins, caffeine, and calcium for three days, their 24-hour energy expenditure increased by 4.6%, according to the research from Lausanne University in Switzerland.

Drinking tea with meals may have another fat-fighting effect. Tea extract may interfere with the body's absorption of carbohydrate when consumed in the same meal, according to a study published in the September 2006 issue of the American Journal of Clinical Nutrition.

While all these possible effects are slight, there is yet another bonus to drinking tea. Having a zero-calorie cup of tea instead of a beverage with calories (like a soda) will certainly reduce the number of calories you take in.

 Eat Smaller, More Frequent Meals

Every time you eat a meal or snack, your gastrointestinal tract turns on, so to speak, and starts digesting food and absorbing nutrients. It costs calories to fire up the human digestion machine, so it makes sense that the more small meals or snacks you eat through the day, the more calories you'd burn.

There isn't much solid evidence for this effect, McCrory notes in an email interview. But many experts believe that, compared to eating one or two very large meals, this is a more healthful way of eating anyway. And if it leads to even a few extra calories being burned, even better!

Don't Skip Breakfast

Evidence supporting a link between skipping breakfast and increased body weight is growing, according to a recent editorial in the Journal of the American Dietetic Association.

Some research has shown that when people skip breakfast, they tend to eat more calories by the end of the day. Other studies have suggested that skipping breakfast is associated with a higher body mass index in teens.

While we could use more research in this area, eating a healthy breakfast certainly makes sense as a lifestyle habit.

Eat Low-Fat Dairy

The calcium from low-fat dairy doesn't specifically help burn more calories, but it may do a couple of things to help discourage body fat. Results from a recent Danish study suggest that we might absorb fewer fat calories from a meal when we consume calcium from low-fat dairy.

In another recent study, eating more calcium-rich foods -- including low-fat dairy products -- appeared to be linked to lower amounts of belly fat, particularly in young adult white males.

Drink 8 Cups of Water a Day

"Just about everything you call on your body to do burns calories, including absorbing and utilizing water while maintaining fluid balance (sometimes by excreting excess)," says Pope.

Drinking almost eight cups of water (2 liters) may help burn nearly 100 extra calories a day, according to findings of a small study from Germany, notes Pope.

That may not sound like much, but it could add up to 700 calories a week or 2,800 calories a month. And that's by doing something we should do anyway to keep our intestines and kidneys happy, and to help keep us from confusing thirst with hunger. (Pope does add a caution not to overdo it; it is possible to drink dangerous amounts of water.)

Fidget

Any type of movement requires energy, and fidgeting definitely qualifies as movement.

"Older studies suggest additional calories can be burned each day with fidgeting," says Pope.

One study even found that informal movement such as fidgeting may be more important than formal workouts in determining who is lean and who is obese.

Diet and exercise are good topics to discuss with your doctor. Before starting a new exercise regimen or supplementing your diet, it would be good to talk it over with your doctor. If you have certain medical conditions or are taking certain medications, there may be activities or dietary supplements that you should avoid.

How to Burn Fat

Source

webmd.com/diet/features/8-ways-to-burn-calories-and-fight-fat

how to reduce weight fast

how to reduce weight fast

how to reduce weight fast

 

If you want to lose weight, you're not alone. Almost half of all Americans are trying to lose weight at any given time.^[1] While there are many things you can do to shed pounds, losing weight too quickly can be dangerous. Fad diets, diet pills, and fasting may help you reduce the number on the scale, but these methods can cause severe health complications. However, if you are generally healthy and you're determined to drop several pounds quickly, there are some techniques and tips you can adopt to help you reach your short-term goals.

Fad Diets

The purpose of most fad diets is to promote rapid weight loss that you can see almost overnight. Fad diets are short-term solutions; if you stay on a fad diet for more than a few days, you could cause your body serious harm. You should always consult your healthcare provider before beginning any kind of weight loss program to make sure your body can take the added strain to its system. Here are some popular fad diets with simple instructions that claim to result in fast, short-term weight loss.

1. 1
   The Water Diet^[2]. This diet involves drinking a daily total of about 64 fluid ounces (8 cups) of cold (preferably refrigerated) water, at regular intervals.

   

   how to reduce weight fast

   • Drink a glass of water before each meal and before each snack to suppress your appetite by making you feel fuller.
   • Do not add sweeteners or flavorings to your water.
   • Do not replace meals with water.
   • Take a daily multivitamin to replenish the nutrients lost through more frequent urination.
     
2. 2
   Juice Detox Diet, Juice Fast, or Hollywood Diet^[3]. Although there are many variations on a juice detoxification fast or crash diet, they generally last for one to three days.
   • You can only drink fruit and vegetable juices on this type of fad diet.
   • Some variations of this diet involve taking vitamins or nutrients along with the juices, while others let you have a single meal per day.
   • The juices are meant to help your body flush out toxins and eliminate several pounds of (mostly) water weight from your system.^[4]
3. 3
   The Master Cleanse, Maple Syrup Diet, or Lemonade Diet^[5]. This fad diet is a liquid-only diet.
   • Drink between 6 to 12 glasses of a special mixture of lemonade, cayenne pepper, water, and maple syrup each day.

     

     how to reduce weight fast

   • You will also drink a cup of herbal laxative tea twice a day.
   • There is an optional period of easing into this fad diet, as well as an easing-out process.
   • It should only be done for very short-term weight loss and is supposed to function as a detoxifying cleanse rather than a strict weight-loss routine.
   • There is also an optional salt-water flush that can be incorporated into this diet.
4. 4
   The Cabbage Soup Diet^[6]. This diet claims it can help you lose up to 10 pounds in one week.

   

   how to reduce weight fast

   • It involves eating a low-fat, high fiber diet.
   • You mainly eat a special type of cabbage soup, but you can also have moderate portions of certain fruits and vegetables, occasional meats and rice, a minimum of 4 glasses of water and a multivitamin each day.
   • This diet lasts 7 days and is not recommended as a permanent solution for long-term weight loss because of the lack of nutrients you consume on it.
5. 5
   The Salt-Free Diet^[7]. This diet helps you lose water weight by eliminating water retention in the body.
   • On this diet, you cannot have any salt, which includes not only table salt, but also all the added sodium found in pre-packaged and prepared foods.
   • This involves preparing sodium-free products at home or avoiding processed foods all together, which also means avoiding to eat out at restaurants.
   • It also involves drinking up to 2 liters (about 8 cups) of water each day to replenish essential bodily fluids, although green tea is also allowed in moderation.
   • Many prepared foods have as much as 30% of your daily value. You get your daily requirement of sodium from a healthy diet; too much can cause you to retain water weight.
   • Because some dietary salt is essential for good health, the Salt-Free Diet should not be followed for more than one to two weeks.
   • It's important to note that this diet is more effective for those people who tend to retain water more easily than others. If you're not sure whether you're particularly prone to water retention, pay attention to your hands and feet the next time you eat something salty. If your rings are more difficult to take off, or your shoes become tighter after a salty meal, those are signs that your body is sensitive to sodium.
6. 6
   The HCG Diet^[8]. This diet combines injections or supplements of HCG (human chorionic gondadotropin) with a severely restricted calorie intake.
   • The calorie restriction alone (only 500 to 800 calories per day) is enough to promote weight loss in most people; it is significantly under the recommended daily calorie allowance, even for people attempting to lose weight.
   • HCG is not monitored by the FDA, and can have unpleasant side effects in many people.
   • Those who follow this diet typically gain the weight back immediately after stopping it.

Weight Loss Spa Treatments

Another easy way to get fast weight-loss results is to get beauty treatments specifically designed to help you shed inches quickly. By visiting a spa, sauna, or wellness clinic offering weight loss beauty services and procedures, you can have your pick of numerous beauty treatments and spa services that are designed to help you lose weight quickly or to alter your appearance by reducing bloating, tightening your skin, or removing body fluids.^[9] These processes only involve temporary weight loss, but the results are immediate and do not involve dieting or exercise.

1. 1
   Ask about a mineral body wrap. Some mineral wraps claim to help you slim down by literally making you “lose” inches off of your waist, thighs, and arms. The process involves a mineral-based cleanse that is supposed to detoxify your body, helping you shed weight, reduce cellulite (fat near the surface of your skin), and tone and firm your skin almost instantly.

   

   how to reduce weight fast

2. 2
   Get a lipase body wrap. Lipase body wraps are another quick-slim beauty treatment that follow a two-step phase.
   • First, an enzyme wrap is applied to rid your body of fat tissue near the surface of the skin.
   • A second mineral wrap is then applied, designed to tighten and smooth your skin.
3. 3
   Get a European body wrap. European body wraps are another potential option for spa services aimed at dropping inches off of trouble spots. This procedure is supposed to firm and tone skin, reduce the appearance of cellulite or stretch marks, and temporarily promotes weight loss.
4. 4
   Get a hot body wrap. Heat-based body wraps are perhaps a more well-known spa treatment, designed both to detoxify your body and stimulate smooth, toned skin. The heat and massage involved in most heat or steam treatments is targeted at improving circulation and helping your body slim down quickly.
5. 5
   Go to a sauna. Saunas may result in a loss of a pint of sweat in just a quarter of an hour.

   

   how to reduce weight fast

   • You should hydrate by drinking a few glasses of water after spending time in a sauna to reduce the risk of dehydration.
   • Keep in mind that time in saunas must be limited, preferably to no more than one 15- to 20-minute session per day.
   • People with blood pressure or heart problems should not use saunas, nor should young children.^[10]
6. 6
   Get a colonic. Some spas offer colonic irrigation treatments, which involve physically flushing your colon with large amounts of water to remove fecal accumulation.
   • This process may help some people who suffer from bloating, gas, and constipation and claims to spur weight loss in some individuals.^[11]
7. 7
   Liposuction can shed pounds instantly. Liposuction is a surgical option for fast, targeted weight loss, generally only recommended for people with one or two specific areas of highly fatty tissue but otherwise relatively healthy body weight.^[12]
   • Because it is a surgical procedure, it carries significant health risks and should only be performed by a licensed professional.

Healthy Eating Habits

Change general nutrition and lifestyle habits. Adopting a number of simple but significant dietary and behavioral changes can be enough to jump-start weight loss for many people. Combining the suggestions below with your short-term diet plan will enhance your chances of reaching your weight-loss goals faster and maintaining those results in the long-term.

1. 1
   Develop a healthy and personalized meal plan. Figure out how much you should be eating by scheduling a consultation with a dietitian or a physician to discuss your weight loss goals, special dietary needs, current eating habits, and potential areas for improvement.
   • Choose meals that have a healthy balance of vegetables, fruits, whole grains, low-fat dairy, and lean proteins. A typical dinner plate should be filled with half vegetables or fruits, half whole grains and lean protein.
2. 2
   Plan your meals in advance. This can help you incorporate more nutritious foods into your diet and limit your calorie intake.
3. 3
   Determine your daily calorie needs. Your individual calorie needs will vary based on age, gender, height, and activity level. Knowing exactly how much your target daily intake is will help you stick to your diet.
   • Monitor the number of calories and grams of fat you consume each day and try not to exceed USDA guidelines.^[13]
4. 4
   Keep a food diary. Write down every meal, snack, and drink you consume as well as the approximate quantities for an entire week.
   • When possible, write down the number of calories in each food you eat as you eat it.
   • Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat.
   • Don’t forget to include coffee mix-ins, condiments, and other additions to your daily diet.
   • Once you have done this, you should be able to estimate your typical daily calorie intake and compare it to your goal with an online calorie calculator.
5. 5
   Identify your food triggers and plan accordingly. Careful planning can help you avoid trigger foods and empty calorie traps you may have identified in your food journal. If you don’t purchase these foods or if you plan meals in advance, you will be less likely to sabotage your diet when pressed for time.
6. 6
   Watch your portion sizes. Look for healthy, delicious meal and snack ideas online or in cookbooks, and create a menu for the week. Make a list of what you'll need for these meals, and don't stray from your list when you get to the grocery store. Looking at market circulars can also give you ideas and even cut costs by buying weekly sale items and seasonal produce.
   • Incorporate appropriate portion sizes into your meal plan. For instance, a healthy snack of almonds and dried cranberries can turn into a huge calorie source if you don’t pay attention to quantities. Also, preparing pre-apportioned healthy snacks can help you avoid mindless overeating and can make it convenient to grab a healthy snack.
7. 7
   Don’t skip meals. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, keeps your energy levels high, and may help you resist the urge of high-calorie snacks throughout the day. Plan to eat a snack or meal every 2 to 4 hours to keep your metabolism active. Eating regularly also keeps your blood sugar stable and reduces unhealthy calorie binges or deviations from your meal plan.
8. 8
   Select smart substitutes for unhealthy sources of fat, sugar, and calories. Most foods have healthier counterparts that will allow you to enjoy your favorite foods without unnecessary fat, sugar, and calories. Exchanging high-calorie and high-fat foods and drinks for healthier alternatives can help you lose weight faster.
9. 9
   Snack smartly. Swap potato chips and candy bars for snacks that are nutrient-rich and low in calories and fat. Avoid processed and packaged foods when possible, or buy snacks that have single-serving packets of 100 to 200 calories. Healthy and easy snacks include nuts, rice cakes, fresh or dried fruits, baby carrots, cherry tomatoes, and so on. Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition, but avoid fatty dressings or dips. Fruit provides a good source of soluble fiber, releasing energy more slowly and keeping you feeling full longer. Low-fat dairy products, such as yogurt or cheddar cheese, can also be healthy snacks in moderation. Try combining string cheese with a handful of grapes, spreading peanut butter on a few crackers, or dipping sliced red pepper into a few tablespoons of hummus.
10. 10
    Sip on low-calorie 100% fruit juice, seltzer, or water instead of soft drinks, energy drinks, flavored coffees, and martinis. Cutting calories with substitutions can be a lot easier than you might think. For example, a tall latte in the morning may pack 500 calories. Since a pound of body fat (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound per week^[14]. If you eat salad frequently, try substituting a low-fat vinaigrette for your ranch or blue cheese dressing^[15]. Similarly, cook with a tablespoon of olive oil instead of butter, for instance, or opt for skim milk instead of whole.
11. 11
    Choose lean meats. Poultry and fish are naturally low in fat, and certain fish like salmon, sardines, and fresh tuna are an excellent sources of antioxidants and Omega-3 fatty acids, which are beneficial to your health. Ask your butcher for lean cuts of beef or pork if you choose to buy them, and trim visible fat from meat before cooking. Consider eating vegetarian a few days each week. By replacing meat with nutritious foods like beans, tofu, or lentils, you can cut significant amounts of your daily calorie intake while adding many nutrients to your diet.
12. 12
    Replace high-calorie side dishes with healthier alternatives. For instance, exchange cheesy pasta or mashed potatoes with steamed vegetables or salad.
13. 13
    Drinking water instead of soda, coffee, alcohol, juice, or milk may help you cut hundreds of calories per day. Increasing your water intake can also help your body efficiently use nutrients, keep you energized, get the most benefit from your exercise routine, and feel full longer. If you can handle substituting water for all other drinks for a week, you can expect faster weight loss and see dramatic improvement in energy levels and even appearance very quickly.
14. 14
    Avoid tempting grocery aisles. Avoid the areas in the grocery store that stock sodas, cookies, ice cream, pizzas, and other fattening and highly processed foods, so that you are less likely to purchase unhealthy options.
15. 15
    Prepare your meals at home instead of buying fast food.

    

    how to reduce weight fast

16. 16
    The Mayo Clinic Diet^[16]. This plan was developed by the world-renowned medical research and treatment clinic to jump-start weight loss and promote a long-term plan for healthy and sustainable weight loss. It advertises a possible weight loss of up to 10 pounds in the first week, although results slow afterwards. This is one of the few diet plans with immediate weight loss results that are healthy to maintain in the long-term. It focuses on breaking unhealthy habits, creating healthy habits, and learning to eat and exercise well for life.

Exercise More

Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential. Small changes to your activity level can add up over the course of a day, and can start making an impact on your weight within as little as a week.

1. 1
   Make time for exercise. By making time for exercise and other healthy, productive activities, you can avoid temptation to overeat.

   

   how to reduce weight fast

   • ake chores exercise opportunities. Do your own gardening, wash your car to burn calories and get things done around the house.
   • Don't pick the most convenient parking spot. Park further from the entrance when you go shopping.
   • Take the stairs instead of the elevator.
2. 2
   Be realistic about the type of exercise you can do when starting a new program.
   • Don’t be discouraged if you have to start out slowly; you can always adjust your routine as you gain skills and confidence.
   • Even short time intervals of circuit training that combine cardio and fat-burning activities can trim inches off of your waist, arms, and thighs in 2 weeks or less. Participants in Chris Freytag’s 2 week trial^[17] lost up to 10 pounds and as many inches when tested by Prevention magazine readers, with up to 5 pounds lost in the first week after only 6 sessions of 20 minutes each. Many women’s and health magazines as well as personal trainers offer similar condensed workout routines designed to maximize weight loss and visible physical slimming within only a few days of beginning the regimen.
3. 3
   Adopt a targeted exercise program.
   • Fat-burning cardio routines can help you lose fat quickly, while weight and resistance training can trigger your metabolism to use energy more efficiently.
   • Fat-burning exercise routines help you drop fat quickly by targeting fat loss. Having a healthy and balanced diet in combination with moderate fat-burning exercise is essential to prevent muscle loss. Try routines that are heavy on cardio. In order to lose a pound of fat, you must burn 3,500 calories. The most effective fat-burning routines contain short bursts of high-intensity workouts with interspersed periods of rest.^[18] These are also called interval workouts.
4. 4
   Variety in an exercise regimen is especially important, and can help both those who have reached a weight plateau and those who are just beginning the weight loss process stick with it.
5. 5
   Choose workouts that require your entire body to exert an effort. This way, you work every muscle group and burn calories with more muscles at one time, like multi-tasking with your exercise.^[19] For instance, combine a form of resistance training (try raising small dumbbells overhead as you work) with your arms while you jog or cycle with your legs.
6. 6
   Perform low impact aerobic activities. Moderate aerobic workouts incorporating brisk walking, cycling, aerobic machines, or swimming not only burn calories they also keep your heart healthy. Swimming is great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running typically burning even more calories with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week.
7. 7
   Pump some iron. Resistance training, weight training, can help both men and women stay lean by building muscle and raising metabolism. Weight loss strategies that incorporate both aerobic and weight training boost calorie burn significantly. If you gain muscle, your body's resting metabolism (the amount of calories you burn when you're just sitting still) increases. Studies have shown consistent weight training to raise the body's metabolism by 15%. This means an average woman might burn 200-300 more calories at rest every day. Weight training can also tone flabby “trouble” spots, giving the appearance of weight loss by simply tightening and slimming your body.
8. 8
   Make exercise enjoyable. Choosing physical activities that you like to do will make you much more lucky to succeed at maintaining your exercise regimen.

   

   how to reduce weight fast

   • Start a hobby that involves moving around a bit, even if it doesn't sound like "exercise." Gardening, building small projects, working on cars, or playing with animals are all great ways to burn calories.
   • Remember that games like volleyball, tennis, and even Frisbee can help you burn calories while having a blast, making exercise a social and fun activity you will want to enjoy everyday.
   • Find what you like and don’t be afraid to try new things. Many forms of exercise can help you reach your weight loss goals, even home-training programs such as Wii Fit, which guides you through yoga, aerobics, strength training, and balance exercises in the comfort of your own home.
   • For more adventurous athletes, programs such as P90-X can also provide dramatic weight loss benefits through exercise.
9. 9
   Get enough rest. Being properly rested will help you maintain sufficient energy throughout the day, making you less likely to overeat and less prone to injury during physical activity.
   

   

   how to reduce weight fast

   • Rest at least 24 to 48 hours between strength training sessions on the same muscle group (for instance, work out your biceps and abs on alternating days), and take one to two days off from exercising each week.
   • Know how much sleep you need, since sleep deficiency impairs your ability to lose fat.

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Video

 

A video containing a variety of diet tips collected from celebrities.

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Tips

• Identify your source of motivation and your ultimate weight loss goals. Try writing down the exact reasons that stimulate you to reduce your weight so that you have a constant visual reminder of your goals, and be confident that you can succeed.
• The healthiest way to lose weight quickly combines a healthy and nutritious diet, proper hydration, and a moderate and varied exercise routine. If you use a fad diet or other rapid weight loss technique to drop a few pounds very quickly, switch after a few days or weeks to a long-term weight loss plan that promotes healthier weight loss to protect your health and promote sustainable weight loss.
• If you are severely overweight, losing even a few pounds can improve your health by lifting your mood, helping you sleep better and raising your confidence about the way you look. It can also improve your metabolism and the way your body regulates blood sugar, reduce your risk of many chronic illnesses, and take strain off of your joints and organs.
• Remember that strategies other than those focused on weight loss can result in an improved health and beauty. Be sure to wear clothing that fits well, take care of your skin and hair, maintain proper posture, and never underestimate the power of an enthusiastic smile.
• You may be able to reduce your caloric intake by eating slowly; your brain needs about 20 minutes to get the signal that you are not hungry anymore. Taking a breather in between bites can help prevent overeating, provided you pay attention to how full you feel and stop after you are satisfied.
• Choose specific goals and cross them off a list as you achieve them. This will allow you to see regular progress while still keeping the main objective in mind. Putting up a picture of yourself on the refrigerator from thinner days may remind you that every time you drop a pants size, you are getting one step closer to both the old and new you.
• Remember that healthy weight loss takes effort, dedication, and consistency. Staying focused on your motivation can make it much easier to turn down the chocolate cake to go for a jog. Similarly, keep in mind that one mistake doesn’t mean you have failed. If you have taken a step backwards, re-center yourself and get right back into the habit of following your plans. Fast weight loss for a specific event may be good temporary motivation, but developing a few specific goals for your long-term weight loss plans is also helpful and may keep you accountable for a weight loss plan after you achieve your initial goal.
• Maintain your weight loss by adjusting your calorie intake and exercise regimen so that intake and usage is balanced. Avoid yo-yo weight loss and gain by sticking to the healthy habits that helped you lose weight in the first place.
• For maximum health, especially if you are changing your dietetic routine in any drastic manner, start a diabetic diet of vegetables, fruits, proteins in small portions of poultry, fish, eggs, and meat. Build your diet from there.
• Be realistic but stay optimistic. Set an achievable goal for your weight reduction. If the aim is not practical then you will easily get disheartened and stop following your regimen. Keep in mind that even with minimal weight loss, toning muscle by weight training can give you a slimmer appearance very quickly.
• Build a support network. Supportive friends and family members can help you lose weight and maintain your weight loss. Similarly, online and in-person weight loss support groups can offer advice, companionship, and encouragement. Being accountable to even one person increases your chances of successful, speedy, and long-term weight loss. Even better, encouraging a friend or family member to participate in your diet and exercise plan can help improve their health as well.
• A better measurement than what a scale reads is body fat percent. If you don't have access to calipers or a body fat scale, a better gauge is how your clothes fit and how you look rather than your absolute weight. If you can, though, it is good to measure your body fat about once per month. Men should be between 15%-25%, but no lower than 4%; and women 20%-30%, but no lower than 15%. Females have higher fat percentage due to pregnancy and menstrual requirements.
• The goal is to lose fat, not just weight in general. If you are doing strength training during your weight loss (which you should be), you might actually see an initial gain in weight. If this is the case, don't worry! You have probably lost fat and gained muscle, which is denser than fat and is much healthier.
• Health professionals recommend a slow and steady weight loss of 1 to 2 pounds per week through a combination of healthy diet and moderate exercise.
• No matter what a magazine article says, spot improving is a myth! When your body burns fat, it takes it from all over your body, even if all you do are crunches. No amount of crunches will get rid of that gut if they are not backed up by proper aerobic exercise and diet! Washboard abs do not come from millions of sit ups; they come from having low levels of body fat. So if that is your goal, make sure you do plenty of aerobic exercise in addition to your ab routine.
• Warm-ups and cool-downs can minimize your risk of injury and can help prime your muscles for a healthy workout.
• If you find yourself missing some of your favorite foods, don't worry. There is no harm in having your treat once a week. Pick a day each week where you treat yourself to your guilty pleasure in moderation. If it's pizza, try going to a gourmet pizza place that will use better ingredients and fresher vegetables. If it's a fast food burger, try making your own. A homemade burger is also generally much healthier than the food they serve in fast food restaurants.
• Sugar comes in many disguises. Check your food labels: fructose, glucose, molasses, and corn syrup are all sugars. Limit all sugars, but especially stay away from high-fructose corn syrup. It is just a corn syrup full of sugar. Choosing foods without it will help you reach your weight loss goals faster.
• Consider getting a blood test before you begin your new diet and exercise regimen. It may be useful to check for problems with cholesterol and blood sugar so that you can address them with your diet. You can also check for mineral deficiencies that can be corrected with your new nutrition plan.
• Men and women will likely differ on their goals with weight training. Women should know that no amount of weight training will make them as bulky as a man; women don't have enough testosterone to build large muscles. The female body-builders you see are either taking steroids or training 2-3 hours every day. Male and female beginners should start with 3 sets of 8-12 repetitions, and should use the heaviest weight you can while still maintaining good form, even to the last repetition of the last set. Get a weight training book or find a reputable website that will show you different exercises and the correct form. When lifting properly, you will stretch the muscle during the exercise, but you should still stretch properly to prevent injury!
• Save some calories for potassium and protein for after you work out because they help reduce soreness. A banana and an egg does the trick.

• Diet programs such as the South Beach Diet, Atkins, the Zone Diet, and others aimed at rapid weight loss may have more sustainable dietary programs than typical fad diets. In a study comparing low-fat, low-carbohydrate, and a Mediterranean diet, study participants lost weight most quickly on a diet low in carbohydrates, although long-term evaluations showed comparable weight loss in each group^[20]

 -=-=-=-=-=-=-

Warnings

• Do not try to starve yourself. Neglecting to consume sufficient numbers of calories on a regular basis can result in the opposite effects you're looking for and, if sustained, can be life threatening. If you have attempted to lose weight by skipping multiple meals or drastically reducing your daily calorie intake, speak with a health professional about getting information on eating disorders.
• If you feel negative side effects from your diet or exercise routine such as dizziness, nausea, weakness, pain, lightheadedness, headaches, or other symptoms, discontinue the program and resume normal eating or activity patterns. If you feel the pain or discomfort is severe or that your symptoms are worrisome, consult a health professional.
• Avoid fad diets, diet pills, and "quick-fix" diet plans that severely restrict calories or food groups. Fad diets and techniques for rapid weight loss are not always effective, and some may be dangerous. Pills, powders, and diet programs that require extreme calorie restriction, total avoidance of entire food groups, or excessive exercise can be very hazardous to health. Pills and supplements are not monitored by the FDA and may not be safe. Unless you have a medical reason for avoiding a particular type of food, a balanced and varied diet is essential for adequate nutrition and healthy, steady weight loss. Diet pills and restrictive diet plans can cause nutrient deficits, organ damage, high cholesterol, and many other dangerous health problems.
• Losing weight too quickly is dangerous and can have adverse effects on your health. Despite the title of this article, getting into shape is best done slowly. Prolonged excessive weight loss can cause considerable health problems. The safest and most sustainable way to lose weight is to do so slowly and under the guidance of a health professional.
• Consult a physician or dietitian before adding supplements to your diet plan, as multi-vitamins and supplements are not necessary for everyone, particularly if you follow a balanced diet.
• Do not begin a weight loss or exercise routine without first consulting a health care professional for advice. There are many health conditions that may contraindicate rapid weight loss programs or some of the other effective short-term weight loss strategies.
• Fast weight loss is only a temporary solution, and in some cases it can be downright dangerous. Fad diets, diet pills, and fasting may help you reduce the number on the scale, but these methods can cause gallstones^[21], a reduction in muscle mass, hair loss, and injury to your heart and other organs fairly quickly.

tags: to reduce weight  how to reduce weigh reduce weight at home  reduce weight

Source

wikihow.com/Lose-Weight-Fast

Eating Habit for Weight Loss

Eating Habit for Weight Loss

Simple Eating Habit for Weight Loss

how to lose fat

 

Can you lose 10kg in just 1 month? Yes! It was only 30 days! I achieved that by following the simple eating tips below! It works really well for me and I hope it works on you as well. 

Tip 1. Keep a diet journal

how to lose fat

A diet journal helps tremendously in keeping track of calorie intake. It takes very little effort to jot down what you eat and you can always do it once a day before you sleep. For more tips on keeping a diet journal, visit the simple tips here. 

Tip 2. Avoid 'white' carbohydrates

how to lose fat

Try your best to stay away from any carbohydrates that can be 'white' such as the examples below. They are high in calories!

-  Rice

-  Bread

-  Pasta

-  Cereal

-  Potatoes

Tip 3. Keep your meals simple, eat them over and over again

Most successful dieters often eat the same few foods over and over again. Ensure you have nutrients from different sources for proper body functions. Mix and match, constructing each meal with one from each of the three following groups.

Proteins

Egg white

Chicken breast or thigh

Grass-fed organic beef

Pork

Legumes

Lentils

Black beans

Pinto beans

Vegetables

Broccoli

Asparagus

Spinach

Peas

Mixed vegetables

The above foods from the three categories are low in calories. Since you are avoiding white carbohydrate, you should eat as much as you like of the above items to give you sufficient energy. Many dieters complain of low energy and give up their diet plan in the end. In fact, the problem is in the diet plan, because they take insufficient calories for their body! 

For example, 1/2 cup of rice gives 300 calories compared to 15 calories in 1/2 a cup of spinach!. As explained in this post, vegetables contain fiber which is indigestible carbohydrate, hence very low in calorie. That is the reason you need to add in foods from the legume group to give sufficient calories. 

Tip 4. Remove calorie drinks from your meal

how to lose fat

Avoid drinks such as fruit juice, soft drinks, or any other sugar-containing drinks as much as possible. Instead, replace them with plain water, or unsweetened ice tea, tea, diet sodas, coffee (without white cream) and so on. 

Tip 5. Take one day off per week

how to lose fat

I recommend Saturday as your ''Dieters Gone Wild'' day. I always believe in the effectiveness of a reward system. After dieting for one whole week, you should allow yourselves a day off, and eat whatever you hanker for on this day! Go and have your lovely ice-cream, Snickers, chocolate, soft drinks and so on! 

For your information, having a day off a week in your diet plan actually increases fat loss by ensuring metabolic rate does not downregulate as a result of extended calorie restriction. 

how to lose fat

Simple Eating Habit for Weight Loss

 Source

www.losefatfastway.com/2012/02/simple-eating-habit-for-weight-loss.html

 

how to lose fat

how to lose fat

 how to lose fat

how to lose fat

Interested in losing body fat, to look more slim? This article concentrates on losing fat,how to lose fat . You will naturally look slimmer, and be and feel more healthy and attractive. Read on if you are interested in obtaining all of these advantages

Don't drink your calories. You've heard it many times before, but drinking your calories, with sugary drinks, juice, or alcohol, is an easy way to sabotage your diet. Dehydration, though, is an underlying cause of food cravings, so do drink plenty of water! Water helps to keep you full and is a key way to detox your body. To calculate your water needs, take your body weight and divide by two. This is the number of ounces of water you need to drink every day. If plain water sounds boring to you, flavor it with fruit or veggie slices for a fun twist.

- how to lose fat -

Lemon Warm Juice help your digestive system,Lemon waterDrinking a glass of warm water with one squeezed lemon every morning will help your digestive system. It is important for your digestive system to be working properly for y...our body to burn fat. If your digestive system is not working correctly it becomes difficult for your body to use and retrieve nutrients necessary for burning stomach fat.
Lemon is a great source of vitamins and minerals to ward off colds, increase the acidity in your digestion process increasing the efficiency of the breakdown of food consumed and detoxifying your body

Build muscles. This is a good way to get more exercise, lose fat and burn calories, and still get a healthy exercise. This will maybe make you put on some pounds, since building muscles will make them grow and weigh more. You will notice that you are getting slimmer, though.
Having more muscles will give a toned and attractive look to your body.

- how to lose fat -

Do cardiovascular exercises. These are exercises that get your heart rate as high as possible (e.g. running, jogging, swimming, etc) and burn fat.
It will not help to do cardio exercises to build muscles. The best way to build muscles is to lift weights, or train certain areas with special exercise or machines.



Eat protein at every meal. Eating enough protein will help you stay satisfied and resist the temptation to snack excessively between meals. If you want to lose weight, aim to eat approximately .7 grams of protein for each pound of your body weight. Just multiply your body weight, in pounds, by .7 to determine the number of protein grams to eat each day.  Protein also helps boost your metabolism, since it takes more calories to metabolize compared to fat and carbohydrates. Some high-quality protein sources include: lean beef, chicken breast, fish, lentils, beans, and Greek yogurt.

- how to lose fat -

Eat three meals per day, not five or six small ones. As a registered dietitian for over 16 years, I have seen many people who are trying to lose weight graze all day long and never stop eating except to sleep. Shifting to a three-meals-per-day mentality helps them to focus on eating a good source of protein and a whole grain along with fruits and vegetables at mealtime. Eat a satisfying meal, and wait to eat again until the next meal. That also puts your body into the calorie deficit you need to start losing body fat.

- how to lose fat -

No eating after dinner. Late-night snacking is a problem for many people, especially when it's done mindlessly while watching TV or browsing the Internet. When you snack after dinner, your body will be busy digesting your food while you sleep instead of burning the fat. You want your body to be burning fat while you sleep so stop eating after dinner. This is a key to losing weight more quickly!

- how to lose fat -

 Just log it. Writing down your food and beverage intake is critical to weight-loss success, because it keeps you accountable. My clients often tell me their eating habits get worse when they stop logging their food intake. Many great apps, such as My Fitness Pal, can help you keep track of your diet.

- how to lose fat -

Don't forget strength training. Since people seem so focused on their cardio, they often forget about weight training—my favorite part of the gym. Strength training, whether you're male or female, can help you define and shape your muscles. It also boosts your metabolism. If you're really short on time, focus on your upper body—arms can show definition faster than larger muscle groups. Try lifting weights three to four times per week for at least 30 minutes to see results.

tags: how to lose fat how to lose fat fast