Friday, 15 January 2010
1) Set Realistic Goals
You need to set some realistic goals to work for. It is important for us to see results and have a sense of accomplishment. When you set goals you should set both long-term and short-term goals. First you should have a final objective like say you want to lose 50 pounds, that is obviously a long-term goal. A good weekly goal would be to lose 5 pounds. You don't want to start out with a goal that is unrealistic because if you don't accomplish it then you lose confidence and don't feel like you are accomplishing anything so you'll get down on yourself. We want to be realistic and positive to ourselves. Then you can adjust your weekly goals as you progress towards quick weight loss.
Once a week you'll want to pull out your planner and schedule your weekly workouts. Try to schedule them when you will have the most energy, obviously the time of the day you have the most energy and availability, during a weekly staff meeting at work would probably be a poor choice for your career.... You should write this down in your planner and treat it like any other important appointment you have. You may need to discuss this with your family so they know that time of the day you are busy and unavailable, if they need something during that time then they need to do it themselves. You need 3 - 5 hours a week for you; your family will need to understand. If you want to lose weight fast you will really need to stay dedicated.
2) Lift Weights
The secret to quick weight loss is building lean muscle. If you realize that and you work towards that goal then you will start to lose weight quickly. In fact lifting weights, doing aerobic exercise and having a good, healthy diet is really the only fast way to lose weight. If you think you can just run on a treadmill or elliptical machine and the fat will just melt away, think again. Lean muscle is what burns the most calories and you need to life weights to create bigger muscles that will burn more calories. Now although aerobic exercises such as running, cycling or swimming are also necessary, the fact remains that building bigger stronger muscles is the best way to lose weight fast and to keep it off. This is because you are creating a more efficient calorie burning machine by lifting weights which will ensure you success with your weight loss goals. Then the stronger and leaner you become the higher your metabolism will become so you will be able to maintain your weight loss.
If your goal is to lose weight fast then your workouts will be different than they need to be when you are just trying to keep the weight off. When you are in a weight loss routine you should schedule 6 days a week if you can. Try to do weight lifting 3 days a week and aerobic exercise 3 days a week. When you start out you will not want to over do your training, you will need to use lighter weights and less sets (number of times you perform a specific exercise). So for example you will want to start with maybe 2 sets of 10 reps of every exercise you do for the first week and then increase it to 3 sets the third week and four sets the fourth. You will want to use a weight that you can perform the exercise no more than 10 times with and increase the weight as needed to keep the reps around 10. Aerobic and strength training exercises are equally important parts of how to lose weight fast.
3) Change Your Diet
This is obviously a very important piece of the puzzle if you want to lose weight fast. Our food choices contribute directly to being overweight, obesity, heart disease, diabetes, and cancer. We all know the dangers of eating fatty foods and yet Americans still get 40% of their calories from fat. So we know that exercise is important for burning calories and our nutrition is the fuel.
You need to eat the right foods to feed the machine and lose weight quick. You need to choose lean meats and poultry for protein. You need protein to build your muscles which helps you to lose weight fast because it increases your metabolism. When you are trying to build lean muscle try to eat about 1 gram of protein for every pound of your desired weight. So if you weight 160 pounds but you should weight 125 pounds then try to eat 125 grams of protein.
Change your grocery shopping list and reduce or eliminate simple carbohydrates. White flour is made from wheat but it goes through a process that removes the endosperm and outer bran casing from the plant. White flour is cheaper and easier to work with so it is preferred by manufacturer but really contains very little nutritional value. Buy breads, cereals and pasta made from whole wheat instead.
Quick weight loss is not easy but if you are over weight then you owe it to yourself and your family to lose weight and be healthy. Losing weight involves diet, aerobic exercise and strength training. You can't do just two of the three and expect to lose weight fast. No matter what people try and tell you it isn't easy to lose weight and there is no magic pill.
Learn how to lose weight quickly so you can fit into your clothes, look good in a swimsuit, and have a better quality of life. This can be accomplished by being on a good diet program and using exercising for the fastest way to lose weight.
Article Source: http://EzineArticles.com/?expert=Kevin_Nutter
Saturday, 9 January 2010
There are many things that actually have to happen for you to create irreversible, long term weight loss success. But in this short article I will focus on the 20% that produces the 80% of the results. The other 80% that produces the 20% of the results you can read about on my site. And I will be honest and tell you that it does matter, but not if you don't accept what I am about to write.
Before I begin, I want to be crystal clear that this article is written for people like me. If you were born with an endomorph dominant body type, and have a slow metabolism then this article is for you. If you have a difficult time losing unwanted body fat, but can easily gain it just by looking at food, then this article is also for you.
How To Lose Weight Fast and Never Gain It Back:
In one word...exercise. This might be obvious, but many people have a desire to create irreversible, long term weight loss success by trying to diet off the unwanted body fat that they currently have.
But, what they don't realize is that our bodies view the body fat that is already stored in our fat cells as a long-term energy source. And as soon as your body catches on that you are trying to "force" it to "give up" this energy that it has "reserved" for the future, your body will fight you every step of the way.
And as I am sure everyone knows the long term "end-result" of any type of diet is weight gain. In fact, after going off a diet, your body starts to store even more body fat, just in case this "diet thing" happens once more in the future.
What this means is that with every diet attempt you will gain more and more body fat, and it will get harder and harder to lose the unwanted body fat that you have.
I hope you see the flaw with this approach. It took me eight years on non-stop dieting to see it in my life. And this is why to create the body of your dreams you have to focus on using exercise to reach your ideal weight and then maintain it for life.
How To Lose Weight Fast By Using Simple and Easy Exercise:
This is a very important distinction that I will make in this part of the article. If you grasp this you will produce the type of result that only 1 out of a 1000 people are able to produce when they attempt to lose weight permanently.
Here it is: If you truly desire to create a lean, healthy body with a low body fat percentage you should start by taking small steps. This means that the cardiovascular exercise that you choose to do on a regular basis should be the kind that you can sustain for the rest of your life. The resistance training exercises that you choose to do on a regular basis should also be the kind that you will be able to do on a regular basis.
What you want to focus on is burning the most total calories by using simple and easy exercises, but making sure that you do them for "long enough" to burn enough body fat to make a difference. For example walking fast on a daily basis for 60 minutes will burn some serious calories.
This is how to lose weight fast. And what is most important is that this weight will come from the fat in your fat cells and this will make them shrink in size. And when your fat cells shrink in size, the stomach fat that you currently have will start to disappear.
This is something that does not happen with dieting, by the way. The reason is simple: When you try to diet off fat, what you are mostly losing is your muscle and water, and very little body fat.
Using simple weight training exercises is also very important. And just like with simple aerobic training you do not have to do anything that is difficult or complicated. Just keep it simple.
This is how to lose weight fast, and in order to maintain your ideal body weight once you reach it, all you really have to do is to just keep doing the same thing for the rest of your life.
At the end, what I want you to know is that this is really the only way that permanent fat loss can be created if you have a slow metabolism. I have tried every other approach for eight years straight, and when I started to do what *really* works instead of what *should* work, I reached my ideal weight in just a little over 12 months.
"Alex Platups is the editor of weight-loss-tips-and-secrets.com the site about creating irreversible, long term weight loss success. If you want to discover the most effective Fast Weight Loss Tips for reaching your ideal weight, then make sure that you visit his site.
You can also read about a 210 page eBook that Alex Platups has written called The Secret To Permanent Fat Loss by clicking on this link http://www.weight-loss-tips-and-secrets.com/secret-to-permanent-fat-loss.html This eBook has the ultimate motivation, nutrition, and exercise strategies that can truly help you to create irreversible, long term weight loss success. These are the exact same strategies that have helped him to lose over 110 pounds in twelve months and have helped him to maintain his ideal weight for almost 15 years.
Copyright: you may freely republish this article, provided the text, author credit, the active links and this copyright notice remain intact."
Article Source: http://EzineArticles.com/?expert=Alex_Platups
Thursday, 7 January 2010
• Before and After Photos - the photos shown are impressive. Don't be mislead. Assuming the subjects really lost weight, it was likely with tremendous will power and at the expense of their overall health.
• Low-Fat/High-Carb Dieting - virtually all the diets promise that they are how lose weight fast diets are supposed to work. Somewhere, you're going to be asked to purchase a product or products. That is the real goal of the diet and its promises.
• Calorie Restriction - how lose weight fast diets rely on limiting calories and they fail to address insulin imbalance and blood sugar fluctuations. What this means is by following the calorie restriction recommendations, you will be hungry most of the time. That's no way to lose weight permanently. And the weight you do lose in the first few weeks will be water and lean muscle which sets the stage for more weight gain later. What you really want to do is to lose fat (not water and muscle), you want the loss to be permanent and you do not want to be craving food and snacks constantly. You can read how to achieve this kind of weight loss right now.
How lose weight fast diets cannot work to help you permanently lose weight without your being hungry most of the time, and the reason is because these types of diets rely on will power. If you are just strong enough and disciplined enough, the pounds will magically melt away while at the same time, you will not feel hungry. Unfortunately, this is working against the body, not with it. If you really want to lose weight forever, you need to work with nature and your body, not against it.
How can you learn more about how lose weight fast diets do not work and are not the way to permanently lose weight? What you must do to achieve weight loss without being hungry and without having to buy weight loss products that do not work?
There's a free online weight loss report that explains it all including important subjects such as how much can one eat, what are the good and bad fats and oils, why you get cellulite even if you're not overweight, how fast should you lose weight, and what about weight loss pills, fat blockers and much more.
Copyright 2005 InfoSearch Publishing
Go to online weight loss to read how to permanently lose weight without being hungry. David Buster is VP of InfoSearch Publishing and webmaster of http://www.safemenopausesolutions.com - a website of natural health articles and related health resources.
Article Source: http://EzineArticles.com/?expert=David_Buster
Tuesday, 5 January 2010
Obesity causes quite some problems to the entire body system. Basically obesity causes trouble to the entire body system. Apart from the physical and health aspects, obesity is also known to have adverse psychological effects on the human being. An obese person is seen to be a 'different' individual from the others, whether it is for reasons that are completely practical or simply out of ridicule.
Therefore, losing weight is becoming a very important aspect for everyone in the world. There are countless ways to lose weight, with each of them wanting the individual to either follow a strict regime of dieting and hard exercise, or simply wanting them to resist and desist from every day eatables. Here are some free fast weight loss tips, which are thought to make a person lose weight without much ado.
Eating natural foods is supposed to be very good for natural weight loss. If you can incorporate five servings of fruit and vegetables in your diet, they will help in keeping the calorie count low. Natural fruits also help in detoxification of the body, which again helps in the metabolism and therefore increases the digestion of the human body.
Fruits and vegetables also contain a lot of fibers, vitamins, minerals and other beneficial antioxidants. This is one of the first and foremost free fast weight loss tip that is given by many. Eating quick and small meals at a proper duration is better than taking large meals. You can have small meals almost five times a day.
Drinking water is also quite beneficial. Water helps in flushing out toxins in an effective manner. Another important aspect of water is that it suppresses the appetite. Also, if a person intakes lesser water, the body begins to store water, which results in water retention and therefore an increase in the weight of the individual. This is another free fast weight loss tip that you will find in many nutrition and dieting books.
Also, many nutritionists and dietitians will tell you to completely stop indulging. Even when a person is trying to lose weight, they should not completely stop indulging. The human body requires a fair amount of essential unsaturated fats. Therefore, do not completely stop having junk food. These are just some of the essential free fast weight loss tips that are beneficial to us.
Lose Weight is never a difficult task, get your free weight loss plans and tips by visiting Weight Loss Method.
Article Source: http://EzineArticles.com/?expert=Ivy_Brown
Studies show that most patients that undergo weight-loss surgery will lose between 50-70% of their excess body weight within the first three years following their procedure. Those that undergo gastric bypass surgery will lose excess body weight more rapidly in the first 12 months than those that choose LAP-BAND surgery. However, gastric bypass patients typically experience a greater number of complications and side effects than LAP-BAND patients, as the LAP-BAND procedure allows for more gradual and natural long-term weight loss.
From a clinical perspective, a weight-loss surgery is considered successful when the patient loses at least 50% of their excess body weight and keeps the weight off for at least five years. While important lifestyle changes need to be made to ensure that the weight loss is maintained in the long term, studies have shown that most weight loss surgery patients are able to maintain a 50-60% loss of excess body weight 10 years after the surgical procedure. However, it is important to note that a weight loss of just 10% of total body weight can begin to have positive health effects in resolution of obesity-related condition like asthma, gastric reflux (GERD), and diabetes. As weight-loss surgery is usually performed on patients that are at least 75-100 pounds overweight or have a Body Mass Index (BMI) of at least 35 with a health condition, overall weight loss can range anywhere from 40 pounds to over 100 pounds. But the patient is really the leader behind achieving these results.
While patients will certainly look and feel better after weight-loss surgery, there are also numerous health benefits associated with successful weight loss. In most cases, health conditions that develop as a result of excessive body weight or are worsened by obesity can be improved upon or, in some cases, remedied by weight-loss surgery.
But there are other ways to measuring success with weight-loss surgery, like the LAP-BAND System. For instance, many weight loss surgery patients take great pride in being able to perform certain activities that may not have been possible for a number of years, like crossing their legs, bending over to tie a show, walking up stairs without being easily winded or sitting comfortably in an airplane seat.
While most patients that undergo weight-loss surgery experience incredibly positive results, there are many factors that can impact the overall success of an individual patient's procedure and follow-up treatment. Here are some important factors to consider as you try to determine whether weight loss surgery is right for you.
Generally speaking, the higher a patient's pre-surgery weight or BMI, the more excess weight the patient can lose after surgery. However, recipients of weight-loss surgery with less excess body weight will eventually come closer to their ideal weight when committed to long-term diet and exercise. Also, resolution or improvement in obesity-related diseases can occur with even moderate amounts of weight. Often many diseases can become closer to cured than improved with earlier intervention at a lower weight.
While pre-existing health conditions can impact the overall success of weight-loss surgery (for instance, patients with type 2 Diabetes typically lose less excess body weight after surgery), studies have shown that many ailments linked to obesity are either improved upon or fall into remission after a successful procedure. For instance, a 2000 study performed on 500 weight loss surgery patients showed that nearly 96% of health conditions associated with obesity - such as high blood pressure, depression, sleep apnea, back pain and diabetes - improved greatly following loss of excess weight and long-term commitment to diet and exercise.
As there are potential risks and complications associated with any surgical procedure, potential patients should always seek to have their weight-loss surgery performed by a trusted medical staff. Prospective patients should inquire about their surgeon's success rates with weight-loss surgery and listen to the experiences of former patients. Additionally, a patient's weight-loss success may also be impacted by the quality of post-surgery care and counseling provided by their bariatric outpatient facility.
Diet and Exercise
As diet and exercise are two of the most important factors in any weight loss plan, patients with the physical ability to exercise after weight-loss surgery have increased chances of meeting their goals. To maintain the weight loss achieved by surgery, both exercise and healthy eating habits must become integral parts of a patient's lifestyle.
The ability to remain committed to suggested dietary guidelines, exercise regimens and any follow-up care recommended by the bariatric outpatient facility is important for both short-term weight loss and long-term weight management.
Patients that are motivated to lose weight and willing to follow through with diet and exercise prior to receiving weight loss surgery may experience greater levels of success immediately following the procedure and in the long term. Most people did not find themselves severely obese overnight. It took years to reach that weight and therefore patients should be patient with the weight-loss process, which will also not occur overnight. Successful patients find small victories along the way to celebrate and stay motivated.
As weight-loss surgery will require some time away from everyday activities, it is important to have the support of family, friends and coworkers before undergoing any surgical procedure. Furthermore, as the ongoing weight-loss process following bariatric surgery may require a certain level of emotional support, prospective patients may want to establish a support network - including friends and family members that can join in on exercise and healthy eating.
Considering that significant weight loss can not only remedy many health concerns, but also improve an individual's quality of life, the potential benefits of weight-loss surgery are plentiful. For severely overweight individuals that are unable to lose weight via diet and exercise alone, weight-loss surgery is the most effective method of losing weight - and keeping the weight off.
Carole S. Guinane, a Chief Clinical Officer writes articles about obesity and weight loss for New Hope Today.
Article Source: http://EzineArticles.com/?expert=Carole_S._Guinane
Sunday, 3 January 2010
Weight loss is at times considered a bad indicator of health. This is the case where some diseases that prevent appropriate metabolism attacks. These include diabetes, cancer and HIV virus among others. However, there are times when weight loss is desired due to the obese status of the individual.
Some of the challenges associated with being overweight include obesity, poor breathing, diabetes, may contribute to asthma among others. Overly low weight would lead to maternal challenges for women when expecting. It may lead to birth of underweight child who is more prone to infections due to the poor formation of the immune system. It also affects production of some cells such as red blood cells. This is partly because of reduced availability of amino acids for body building.
Generally, there are more challenges associated with poor healthy among those who are overweight as compared to those with underweight. However, both conditions of over or under weight are not desirable and should be avoided.
The tips provided herein are meant to help you get to the acceptable weight of body mass. This is in relation to age and height.
1. Exercises: this is a common way of controlling weight gain or loss. There are exercises that would to contribute to muscle gain and those that contribute to fat loss or again.
2. Diet: the most effective diet is one that is full of whole meal carbohydrates and less of meat and bear. Carbohydrates are the precursors to glucose that is utilized by the muscles and all other body organs for energy. Excess of it is stored in the cells of the adipose tissue and this is what leads to being a heavy bodied person. The only safe carbohydrate is the whole grain which would not be converted into glucose molecule immediately. Instead, it is released in short periods.
3. Alternative medicine: this includes the use of herbal medications and other non-scientific methods such as dahn yoga. Some of these may even be exactly what the modern science teachers but differ in the manner in which it is done.
4. Positive mindset: this may sound farfetched, but the most important ingredient for weight loss is the mind. We are what we think others think we are.The benefit of having a positive mindset is that you will be able to take on the more disciplined training exercises that must be done daily to improve the body shape. Most people tell themselves that they can't do it and this is what it turns out to be. Therefore a positive mind is essential for successful weight loss program.
5. Take lots of water during exercises: water is medium for function of mast often body processes. Therefore, adequate supply of water contributes to weight loss due to the improved function of the cells including the skin, kidney.
Again, if you are not sure of which method would be most effective, then it is best to seek advice from your physician.
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Article Source: http://EzineArticles.com/?expert=Richard_P_Koh
As more and more people realize the dangers of high cholesterol and cutting down on excess fats, there is move towards exercise and proper dietary procedures. Exercise is a great way of burning fat but unless this is coupled with good dieting methods, it will not work. Let us then examine, the best dieting methods for a flat and firm stomach.
One of the best dieting methods for a flat and firm stomach is to implement is knowledge. One has to be knowledgeable on what they are eating. There can be no meaningful dieting if the same destructive eating habits are not dealt with and these can only dealt with through nutritional education. There are hundreds of books on nutrition and dieting and even more online.
Another way of ensuring one is embarking on the best dieting method for a flat and firm stomach is to be alert when making purchases. Armed with the nutritional education we mentioned in the earlier paragraph, one can now "shop smart". This involves reading labels and even weighing groceries when purchasing them. Different foods have different calorie values and being watchful means one will deliberately watch out for foods with high cholesterol levels.
One of the best dieting methods for a flat and firm stomach is to cut down on high cholesterol foods. This is a no-brainer strategy against high cholesterol. Not only should foods rich in trans fats should be trimmed down but they should be replaced with those of the same food type but have a lower trans fat composition. For instance, red meats can easily be replaced with white meats such as fish and other sea foods. Many people have a low tolerance for sea food and a high affinity for beef. This should change.
To ensure the best dieting methods are adhered to for a flat and firm stomach, one should also increase their water and fruits and vegetable intake. Fruits and vegetables contain healthy vitamins that are not only extremely nutritious, but that strengthen the body's immune system. Lots of water is also a smart diet. Experts differ on the amount of water intake per day but most agree that between 4 to 10 glasses a day should be sufficient.
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Article Source: http://EzineArticles.com/?expert=Obediah_Marsh