How to lose 5 pounds quickly?

Fast weight loss is always a very popular subject among people who want to lose weight for a special occasion. Last week we got a simple but yet very interesting question from a reader that ended: How can I lose 5 pounds quickly? The full question was the following:

I don’t normally have an issue with my weight, i am slightly overweight but not by much, i am still happy with the way i look. i need to know how to lose about 5 pounds fast, i bought my graduation dress two months ago and when i put it on today it was too small, my graduation is in  week and a half, how can i lose five pounds that quickly?

Here is the reply from our team of weight loss experts.

The graduation day fast approaching, you bought the dress a few months ago but when you do a trial before the big day is too small. That is a very familiar picture for a number of people; it may not be a graduation but it may be a wedding or a special occasion. Time left to fit in the dress? 1 ½ weeks. What do you do to lose those extra 5 pounds?

Well to be very honest there is no way you can actually lose 5 pounds of fat in 1½ weeks. It could appear like to do lose 5 pounds in that time scale but it would mainly be water. Some people will argue that it is good enough to just fit in the dress whether it is water or fat they lost.

Safer diets

Now that we have made it clear that you will not be losing 5lbs worth fat, one could say that it doesn’t matter which diet you follow. All fast diets will bring the same result. As tempting as it is to follow a fad, fast style diet try not to. All of these fad style, 7-10 day diets have been criticized about their safety and the strain they place on the body. In addition, chances are that you will not do it just once but most probably every time an outfit doesn’t fit. Yo-yo style dieting can have negative health effects. Below are some suggestions.

Calories

Calories do matter. Even if you do follow a healthy balanced diet, if you consume more calories than you use then you will store them as fat. It is harder to do so with a healthier diet as this kind of diets consist of a high amount of foods which are low in calories, such as vegetables. Think about it, how much salad would you need to consume in a day to reach 3000kcal? Moreover, you are likely to suffer from gastrointestinal complaints after all that green, with the most common being the ‘embracing wind’.

To stir back to the main point now; and that is calories. If you want to lose weight you need to create a negative calorie balance. This means consume fewer calories than you need. By how much should you cut? Some authors suggest that 1 lb of fat translates to 3.500kcal. Therefore, if you want to lose 1lb of fat you need to use 3.500kcal. It sounds a lot? It is. So if you were to lose 5lbs of fat in a week you would need to burn:

3.500kcal x 5lbs = 17.500 kcal per week

If you divide this number by 7 days in a week then:

17.500 kcal / 7days = 2500 kcal per day

Let me thing, does that mean you will have to starve yourself completely?

A point to make

In reality all these calorie calculations do not work to the letter. The business of losing weight and dieting is a lot more complicated than simple numerical calculations.

The calculations assume that people burn calories at a constant rate and it is all of it fat. However, in reality metabolism can slow down as part of energy/calorie restriction and also the body will be losing glycogen, water and protein as well. Use them as a guide only

Apart from some very few exceptions (severe illness being one of them) the task of losing 5 lbs of fat in 1 week or even 10 days is more like mission impossible. So concentrate in lowering calorie intake within safe and healthy ranges. The average recommended calorie intake for women is approximately 1500 – 2000kcal and for men and young adults is 2000 – 2500 kcal. The amount of calories used everyday depends on many factors such as body size, age, and physical activity.

In general, if you are consuming astronomical numbers of calories then try to lower it down to the recommended values and do account for factors which may influence calorie usage. For an average calorie intake aim for about 500 kcal reduction and is recommended not to go bellow 1200kcal intake per day.

What will you get with a 500kcal reduction? If we go back to the calculations you have:

500kcal x 7 days = 3.500kcal in a week which is about 1 lb of fat.

Exercise

Exercise will increase the amount of calories you burn, simple. If you lower your food intake by 500kcal you burn 1lb of fat so if you use 500kcal through exercise you just increased your fat burning potential. As mentioned above in reality it doesn’t work like that; however the truth is that you will increase the amount of calories you use and increase your weight loss with exercise. See 10 fitness tips for women for more details.

Be aware: It does make sense that the more you exercise the more calories you will burn. However, it may be tempting but do not take on a really heavy and intense workout 2 hrs a week for a week in order to maximize weight loss. If new to exercise you will get DOMS (delayed onset muscle soreness) which means that every muscle you worked will hurt. You don’t want to be the girl/guy in the party who ‘looks really good in that outfit but what is it all about with the Robocop movements?’

Aim for 1 hour a day. Start with light exercises or a run. Maybe try adding exercises from Pilates which can help you cheat a bit with a flat stomach effect. Do consult a medical professional and a fitness professional to make sure is safe and appropriate before taking on any exercise.

Be strict but choose healthy

You only have 7 – 10 days to lose the extra pounds. It will require being strict with food intake. However, do be healthy and do make healthy food choices. Consuming 1200kcal from McDonalds is not healthy and the pickles do not count towards your 5 a day regardless what the advert said. Follow a balanced diet such as a modified Mediterranean, the zone diet, the new Atkins diet etc. Some diets are more general some can be more specific with meal plans. Choose what suits you as an individual. In general aim for loads of vegetables and fruit, a moderate amount of protein and a low amount of carbohydrates and sugars. I would say if you can avoid any refined sugars is the best. See some of my other articles for more details on healthy diets such as Diet Tips: The role of proteins in weight loss and Weight loss: an introduction to a healthier life.

Some easy ways to cut down calories is to avoid alcohol, refined sugars, fizzy drinks, milkshakes, snacks such as energy or cereal bars and finally hot drinks such as sugary coffees, and rich hot chocolate. Coffee is actually considered by some researchers as a way to increase metabolism and fat burning. However, too much coffee is not good for your nervous system and can give you palpitations, increased heart rate and can make you feel anxious and restless. You don’t want that so don’t drink yourself senseless with coffee.

Cheat

There are small little things you can do to cheat your way to the outfit without necessarily losing all the weight.

1. Avoid foods that can make you bloat. A large amount of vegetables, especially if eaten raw can make you feel bloated and as mentioned above can give you gastrointestinal complaints. It may contradict previous advice of adding fruit and veg in your diet. Well you can do both. In moderation is the answer. Maybe steam your veg especially carrots which can be hard to digest, and have a mixture of raw salads and cooked vegetables instead of just salads.

Breads and refined carbs can also make you feel bloated. As I have mentioned above try to avoid them.

2. If there is still an inch left, then try some of the control underwear. This is not a weight loss tip and most definitely will not help you lose weight; however some of the control underwear can help shave an inch from the body. Don’t go for the really tight, I can’t breathe type, just normal control.

For future reference

It may be too late now but you will find that for the future this is a very valuable point. Allow more time for losing the extra pounds. Make it a rule that you will try the outfit at least 2 weeks before the big event. What can you do in 2 weeks? A lot more and you have a lot more chances in actually losing 5 lbs in 2 weeks. You may still have to be strict with your diet and all the above but you will get better results with less heartache.

Make long term changes

Eating healthier and exercising is best kept for long term. Why only use them as a remedy for emergencies and not adapt our lifestyle to a healthier option? It doesn’t have to be a forever dieting and exercising life or even be massively dissatisfied about your weight. Make small changes in your diet and add 30min of exercise is good enough. This way you will be able to control your weight better and also lose weight easier for when you need to.

How to Lose 5 pounds summary

1. You will most probably not lose 5lbs of fat in 7 – 10 days. Even if you lose 5lbs it will be some fat but mainly glycogen, water and some protein.

2. It is best to follow a healthy diet combined with exercise and do not lower your calorie intake to much. It is not good and you will not lose more fat.

3. Do little things which can help you cheat your way in the outfit.

The above are only weight loss tips. It is always recommended to consult the appropriate health professionals before making any changes to your diet and lifestyle.

Tips to help you lose 30 pounds in 30 days

In our weight loss tips web site we mentioned many times that for a successful weight loss you should not take drastic measures unless these are based on solid and healthy guidelines. A successful weight loss is about changing your lifestyle and diet habits without the use of weight loss pills or strict diets that are excluding carbohydrates or adopting starving diets. Rapid weight loss is possible provided that you follow the proper tips. Your optimum weight loss goal is to lose the weight in such a weight so that you will never gain it back. The 5 most important tips of a healthy weight loss are:

1. As a first step you need to have the willingness to lose the weight. No weight loss program can give you good results if you are not willing to make the effort to lose the extra pounds.  To have the willingness required you need to have confidence and faith in your self that you can do it. If you believe in your self then the whole process will be easier.

2. Start following a balanced diet. This means you should not exclude any food types from your diet. Your meals should include carbohydrates, fibers and of course proteins. You need all three types for a well-balanced and healthy diet. Carbohydrates give you energy and proteins can help you burn fat. Fiber, found mostly in fruits and vegetables can help your body function better.

3. Water is vital for a fast weight loss. Our body is 80% water and is needed for the proper functioning of our body organs. If you do not provide at least 8 glasses of water per day to your body then do not expect to achieve fast weight loss results. Water is also a great way to keep your stomach full without taking extra calories.

4. Regular meals. The correct way to lose weight is not by skipping meals. Regular meals are needed so that you increase your metabolism. By not eating meals your body may enter a ‘protective mode’ thus making weight loss slower and harder.

5. Last but certainty not least, exercises. Exercise and movement in general can help you increase your metabolism, build more muscles which in turn will help you lose fat and weight faster. Choose an exercise that you like and enjoy doing it. Stick to a regular exercise program and help your body burn more calories.

While the above weight loss tips are simple to understand and straight forward many people take the wrong approach to weight loss. They either fall into the traps of strict weight loss programs or they are doing the wrong things. One of the weight loss programs that is based on these healthy guidelines is the one by Rocco Castelano, lose 30 lbs in thirty days. Rocco has great experience (20 years) teaching celebrities and fitness models on how to lose weight fast and healthy. His program is based on healthy guidelines and many people have tried it with success. In his web site Rocco shows several success stories of people who have managed to lose weight by adopting his program. Rocco explains in his 30 day program what you should do for a proper weight loss, and also explains why some people fail to lose weight. The most important reasons of why people fail to lose weight are:

>> Skipping meals believing that this will reduce your weight.
>> Getting a treadmill and exercising with out a plan
>> Following a low carb strict diet
>> Quitting because you never believe you can make it

By following Rocco’s lose 30 in 30 weight loss program you will learn:

>> The type of exercises you should do in order to get good results
>> Why advertised fitness and training programs fail
>> How to lose 5-8 lbs a week, all based on healthy guidelines
>> What type of foods you need to eat, when to eat and in what quantities
>> How to deal with your body’s fat reserve and how to get rid of it
>> Why many people fail to lose weight and what you can do about it
>> Why you will be able to lose weight fast

You can get Rocco’s weight loss program here. Note that this is not available offline but only through his web site.

Rocco’s weight loss system has been featured on the major news networks (MTV,CNN,ESPN,FOX), and includes an ebook (Lose 30 in Thirty Fitness program), exercise workouts with illustrations, sample meal plans, workout cards for every level (beginner, intermediate, advanced), grocery list so that you know what to buy from the supermarket and stay away from junk food, a food journal so that you can keep track of your meals and progress throughout the day and bonus material consisting of other useful ebooks and information about weight loss.

You can try Rocco’s program lose 30 in thirty and share your experience (either bad or good) in our comments section below. Our commitment is to provide accurate information about weight loss programs. We only review and present programs that are based on healthy guidelines and do not suggest the adoption of any weight loss pills or chemical diets.

Weight loss tips for women

For years, the word ‘weight loss‘ is synonymous with the feminine nature. From the grandmother, Mom, the big sister and you, many weight loss tips have become a trademark for women worldwide. But the case of weight loss is so innocent. There are some easy to follow weight loss tips for women that can help you lose weight in a fast, persistent and healthy way. This article presents 12 weight loss tips for women.

If you have tried everything and have not accomplished the desired result? First calm down!

Nothing is more powerful than your desire and nothing can stand as an obstacle to your weight loss efforts. The secret then is to first take the decision, and secondly to follow these 12 clever weight loss tips for women to help you achieve your objective:

Weight loss tips for women 1: You follow a weight loss diet without the supervision and advice of a responsible doctor or nutritionist.

Do not enter any weight loss diet without first taking the advice of a specialist. Every body is unique and has its own peculiarities and characteristics. This means that the diet that helped your best friend to lose weight fast may not have the same effect on you. When you choose a weight loss program, consider your weight, the state of your health, age and the type of work you do. Also have in mind that the exercises you will follow and the diet that will help you lose weight is unique to you.

Weight loss tips for women 2: You eat little or the wrong type of food

Forcing the body into starvation and the consumption of only one type of food (e.g. juice only) can be very dangerous for your health, since the lack of certain trace elements and vitamins leaves your body uncovered in a multitude of diseases. The same can be dangerous for example if you are a complete vegetarian. If you choose to become a vegetarian make sure that your body receives the necessary iron. Remember that the forced famine, may irreparably damage your health and to bring you near to nervous anorexia.

Weight loss tips for women 3: You cannot lose weight by diet alone

If you think you will lose weight through a diet only, this is a big mistake. You may lose some weight and you will get it back as soon as you stop the diet.  Achieving a healthy body can be done by changing the sedentary lifestyle and also with a combination of healthy diet and exercise. Sports, find a hobby and generally not thinking only how to consume fewer calories, but how to burn more calories.

Weight loss tips for women 4: You combine weight loss efforts with a long lasting stress

Avoid stress. There are many women that when they are in a crisis of stress they are starting to eat what they find in front of them. Before starting any diet, analyzed the reasons that make you follow a weight loss solution, set a goal and combined the diet with forms of exercise that will help you fight the stress: yoga, Pilates.

Weight loss tips for women 5: Do not try to lose a lot of weight quickly

Do not try to lose more weight as you can in the least time. They only thing that you can accomplish is to substantially dry the skin after you lose all that liquids from your body. The loss of more than 3 pounds a month is considered dangerous for your health.

Weight loss tips for women 6: Do not follow more than one weight loss diets

Do not combine several different weight loss diets at the same time because one method may come in contrast to another. Then, if you follow a diet and stop to start another, it is very difficult to see results or to prevent them to occur. It is very important to follow a diet and sports program that meets your own individual needs and of course after the guidance of a specialist.

Weight loss tips for women 7: Do not eat “mechanical”

One of the major reasons that men are thinner than women is because they are NOT going to the supermarket and because they do not cook. The «forced engagement» of women in these processes entails more calorie consumption during food preparation. In a conducted research, it was discovered that the calories that women recruit during cooking, touch the 300!

Of course, we do not suggest that the solution is not to cook? Of course not! But certainly you can stop to eat carelessly, waiting for …the main meal. An easy way to avoid this is for as long as you are in the kitchen to chew a gum. This will prevent you from filling your mouth with other small delicacies.

Weight loss tips for women 8: Control your desires for sweets

If you think about it in most case you have a need for dessert, and usually the desert is ‘guilty’ for the many calories. To limit this habit and protect yourself, eat at every meal more protein.

Weight loss tips for women 9: Often measure your average

Because the clothes are now more resilient and waistbands tend to disappear it is more difficult to realize when your waist is growing. You only realise it when the stretch fabric starts to ‘protest.’ What you must do therefore is to have denim or some other non-elastic cloth as a measure. Once a month wear it and see the results.

Weight loss tips for women 10: Read the food labels

Any product that is labelled as ‘light’ or ‘diet’ does not mean that it is ideal for consumption and much more does not mean that it can help you lose weight. So you need to be careful and read the food labels carefully and note the percentage of fat and calories it contains.

Weight loss tips for women 11: Do not eat everything you might want

It is proven that women prefer much more fatty foods than fruits, vegetables and fiber. For this reason then try to avoid any extra burden to the state: rich sauces, and fried food.

Weight loss tips for women 12: Talk about your weight loss efforts with your partner

Ask your partner, friend, family or your trainer to help you and advice you about your weight loss efforts. Sometimes the impression that we have for ourselves is not consistent with reality. Ask someone you trust to tell you where you need to improve and seek proper help.

This article presented 12 weight loss tips for women. For sure weight loss is not easy especially for women. Good results can be achieved though with persistent effort, patience, a good weight loss diet and physical exercise.

Weight loss tips to lose the unnecessary pounds with a proper diet

It is the time when most people remember the extra weight gained during winter and want desperately to lose them if it was possible yesterday. Thus, they are ready to pursue anything promising quick weight loss without calculating the risks behind incorrect diets or other methods of weight loss. This article is about weight loss tips that can help you lose the extra weight with a proper diet.

A proper diet for weight loss should be balanced and based on food hygiene. Initially you must eat a variety of foods from all food groups to ensure balance in all nutrients. The main four food groups are:

a) Milk and milk products
b) Meat and meat substitutes
c) Fruits and vegetables
d) Cereals and starchy vegetables.

These groups are divided in proportion to the nutrients they contain. Eating from the four groups in similar daily ratios ensures a complete nutritious diet.

Each portion from the milk group is around 80-120 calories and is rich in calcium, phosphorus and protein. With osteoporosis, diets that do not give enough milk are dangerous. Allocate the 80 -120 calories for food rich in calcium. The fat free dairy products are an ideal source of calcium (a glass of skimmed milk provides about 1 / 3 of daily calcium intake).

Reduce the fat to a minimum, especially saturated fats and cholesterol. Increased fat consumption is considered a key cause of obesity, diabetes, coronary heart disease, hypertension, and some forms of cancer. The aim is to reduce consumption of fat at least below 30%.

Basic weight loss tips for reducing fat in your diet

a. Reduce consumption of meat, sausage and replacing them with poultry and fish.
b. Watch out for the yolky egg, and not more than 3 in a week.
c. Remove the visible fat from all foods.
d. Avoid butter.
e. Cook with monounsaturated oils (olive oil) or no oil.
f. Always check the labels of products for the fat
g. Reduce saturated fat for at least <10% and cholesterol to 300 mg / day.
h. Avoid the fast-food. The classic hamburger is 50% fat
i. prefer food cooked in the grill or boiled in steam and do not fry

Weight loss tips to maintain our ideal weight

Avoid ‘miracle’ weight loss diets

When you follow weight loss diets that suggest the intake of calories which is much less than the basic metabolism and even the systematic neglect of meals, is resulting in the increase of body fat and of course a number of other harmful effects on the body and your health like migraine headaches. Also, medicines for weight loss are very harmful and dangerous. These weight loss pills e.g. amphetamines, diuretics and others, are suggested by people who have no proper view of an effective and healthy weight loss diet. The diuretic pills give the impression that you are losing weight by dehydrating the body. The weight lost is mainly liquid and immediately you get back the weight you lost and more. Also, weight loss diets that are high in protein and carbohydrate are also harmful and dangerous because they can be a cause of heart failure.

The ideal weight should be achieved with proper nutrition in order for someone to maintain it. For each person the ideal weight differs according to gender, age, body frame size and percentage of body fat.

Fiber

We need to eat foods with high fiber content. It is suggested to take 30 gr. / day for adults and for children is calculated based on the age + 5 grams. (eg 7 years + 5 = 12 grams. / day)

The fiber absorbs a lot of water, which gives the feeling of satiety resulting in eating less. They are difficult in chewing so you eat small amounts. They also assist in the smooth functioning of the gut and fight constipation. They help to reduce cholesterol and fat in the body. They slow absorption from the intestine (e.g. glucose) and thus help diabetics.

Some foods rich in fiber are whole-grain cereal for breakfast, wholemeal bread, the starchy vegetables and legumes, fresh vegetables, fruits (mainly in the skin but also inside).

Reduce sugar, salt and alcohol.

You should reduce the sugar in your diet. The sugar is contained in foods that are high in calories and does not offer any nutrients or vitamins or minerals. That is why the calories we take from sugar are called «empty calories». The sugar affects our health so we should replace it with foods that contain good nutrients.

Instead of soft drinks and juices that contain sugar prefer fresh juice. Avoid the sweets, biscuits and chocolates. Avoid cereals with a lot of sugar; use less sugar in the manufacture of sweets or fructose, which is three times sweeter than normal sugar so we only use 1 / 3. Prefer to use dill, cloves, fennel. These may replace to some extent the amount of sugar.

The salt should be used sparingly because over consumption can cause high pressure. Therefore, avoid salt on the table and do not add salt to food. Avoid eating out, especially fast food. Avoid sausages (salami, sausages, bacon, ham).

Avoid chips, especially the salt dried and canned fruit.

Finally, if you drink alcohol you must drink in moderation.

We must also remember the following weight loss tips:

Drink at least 8 glasses of water daily
Avoid soft drinks, coffees and juices that are not natural.
Consume at least 2-3 portions of low-fat milk.
Eat as many fruits and vegetables that are rich in vitamins A, C and fiber.
Eat as many whole grain foods as possible.
Prefer natural foods, which have not undergone major processing.
Be good consumers and study the labels of foods and nutrients they contain.

Maintaining your ideal weight is not an easy thing to do. It needs a lot of courage and effort. This weight loss tips presented in this article can help you get in the right direction.

Weight loss help – How to lose weight fast and easy

This article explains in simple terms how to lose weight fast and easy. The weight loss help provided in this post, gives you an answer to 40 common questions regarding weight loss. In order to lose weight fast and easy you need to understand the weight loss process so as to avoid the marketing traps of many weight loss programs. It is very important to know what are the truths and myths about weight loss diets in order to create in your mind a clear plan on how to correctly approach your weight loss efforts.

1. The reasons we gain weight is due to our metabolism, genes, water, our thyroid, etc

Nobody can say with absolute certainty what is causing our weight to increase beyond the «normal». But whatever the cause of weight gain (increased caloric intake, inadequate nutritional care, poor quality food, food intolerance, decreased tolerance, obesity genes, increased fat consumption, physical inactivity, carbohydrate consumption, repetitive weight loss diets, hormonal problems or psychological reasons), there is one true fact: We wouldn’t gain weight, or at least we would gain less weight if we choose our food carefully, eating less and sleeping more.

2. Some people weight more because they have a heavier body frame.

The difference between a heavier and a lighter body frame is a few hundred grams, not kilograms, like some people imagine. Simply, those who have heavier body frames have the margin to weight more than those with a lighter body frame.

3. All diets can help in your weight loss efforts if you follow them strictly

There are diets that do not work, even when you follow them strictly, because they are not personalized, or because we are following them when we are in a bad psychological situation, or because they create exaggerated expectations and are causing us frustration because they do not take into account our personal preferences and do not fit easily into our way of life.

4. Following the same diet with my wife, we can both lose the same weight

A woman’s weight loss process is slower than of men, while men can lose more weight than women in the same period. Someone living in cold climates can help you lose weight faster and more easily than someone living in warm climates, while young people can lose weight easier than older people. Those who have excess weight and those who have not followed a weight loss diet before lose the first pounds faster than those with less unnecessary weight or those who regularly follow a weight loss diet.

5. The criterion of a good diet is weight loss

Good diet is one that without being unilateral or extreme, suits our needs, helps us to loose weight by reducing the losses from the necessary (muscles) and increasing losses from the unnecessary (fat) and more importantly that when you end the diet you are taught how to eat properly, so that in future you will not once again gain the weight you lost.

6. A diet lasts for a specific period of time

A weight loss diet may last hours, days, weeks, months or years. Diets with timetables nearly always fail and if they are successful, their effects on weight loss are only temporary. That is why the adoption of a healthy weight loss diet and proper nutrition is the only permanent way to have a normal weight and not the «diet». Healthy eating habits are forever while a diet is only for the period you can withstand it.

7. It is not important how to reduce calories, but it is enough to reduce them

The reduction in calories should be done by limiting foods that contain less useful nutrients, especially those containing sugar and those that have a lot of calories and fat. If you reduce calories from anywhere, your organism would deprive the necessary for its healthy functioning nutrients and among these the nutrients that will help the weight loss process.

8. The calories do not play a role in weight loss.

You lose weight when the energy (calories) your body receives is less than the energy (calories) it burns. When you eat fewer calories than the quantity you need, you lose weight, because the body covers the energy difference between what it needs and what we give it, from the stocks. This is the only reason that the caloric intake plays a major role in an attempt to lose weight, but this does not mean that weight loss depends solely on the calories.

9. If you do not reduce the calories significantly you cannot lose weight

The low-calorie diets (less than 1200 a day) are dangerous because the body begins to burn more muscle tissue than fat. When the daily deficit overcomes 1.200-1.500 calories then you can loose up to half a kilogram of body protein (muscle) and more than one to two pounds of water (risk of dehydration).

10. There is a weight loss diet in which you can lose half a kilo of fat per day

If you calculate that the average person to maintain its weight needs 2.000-2.500 calories a day, you can understand that it is impossible under normal circumstances, to create a calorie deficit that will lead to a daily loss of a half kilo of fat. Even with increased physical activity, losing weight from fat does not exceed a certain threshold, and usually, depending on calorie intake and physical activity, is 1% per week.

11. To lose weight you have to ‘shut down’ your mouth

If you suddenly start to eat less than what you need or abstain completely from eating, the brain realizes the reduction of energy and reacts with a mandate to use the reserves. If the situation continues and it feels that it is threatened, it will create conditions for survival with fewer calories: Will force us to limit our physical activities, creating «artificial obstacles» such as dizziness, fatigue and drowsiness, will increase the feelings of hunger, will decrease metabolism and will increase its resistance to reduce the weight, i.e. with the same calorie deficit will not lose any weight, while with the largest deficit of calories will lose fewer weight.

12. Our body handles all food in the same way.

In order for food to be digested it needs a greater or lesser amount of energy, which depends on the nutrients each food contains. The foods that contain many proteins require enormous amounts of energy to be digested while the foods containing fats and carbohydrates do not need large amounts of energy for their digestion. In some cases the increase of the metabolism for the 2-4 hours of digestion exceeds 30%. Conversely, if the meal contains only carbohydrates or fatty foods, then either there is no change in the metabolism or only a minimal increase. That is why most weight loss diets are based on protein foods. Moreover, the method of eating the food plays an important role. The same amount of food can be digested with a higher energy costs (burning calories) when it is solid, than if it is in liquid form. For example, the same orange can make you less «fat» when eaten than when consumed as juice.

13. Diet means deprivation.

This is absolutely not true. The most acceptable weight loss diet today is based on normal daily consumption, based on our personal preferences, improving quality and reducing the quantity of food we eat and increasing physical activity whenever possible. A successful weight loss process does not prohibit any foods but control the quantities to be consumed. In this sense, diet does not mean deprivation, but keeping the food enjoyment in lower doses and less guilt.

14. Weight loss diets that help you lose weight slowly are effective?

The slow diets are safer from the fast diets but difficult to follow for long periods. But because you lose weight slowly, the chances of abandoning the effort are greater. But this does not make them ineffective, but more «difficult», because they require more patience and effort.

15. Individuals suffering from thyroid cannot lose weight.

The reduced thyroid hormone secretion has the effect of reducing the speed of metabolism and this causes an increase in the body weight, in most cases, an increase of 2-3 kg – no more. With the help of an endocrinologist the problem is treated, the organic effects are reduced and thus a weight loss process can be initiated.

16. Diets can give you weight loss help up to a certain point and then they stop

You can lose weight easier at the beginning of a diet because you are loosing mostly water. The real weight loss begins when the body starts to use the fat reserves. Then it takes more days, maybe weeks, to lose even 1 kilo. If you abandon the effort at this point, you will once again gain the weight you lost.

17. Protein diets are the best for weight lost

Any diet that promotes the greater intake of some nutrients at the expense of others is dangerous because it disrupts the biochemical balance of the body and does not supply all the ingredients needed.

18. There are weight loss diets that can help you lose fat locally.

No diet, exercise, creams, medicine, nutritional supplement or machine is able to cause local fat reduction, without first having a general reduction of fat: The release of fat is not affected (or it is affected slightly) from local infinitesimal stimuli. Any observed reduction in the size of a region may be due to other reasons such as a reduction in the overall fat, in «muscle tightening» and reduction in fluid retention.

19. The weight loss process should target the ideal body weight

The ideal body weight statistics refer to averages and have significant differences and it only concerns us if we are an average or a statistical sample! In essence we should target a body weight that will allow us to feel and look good.

20. I can lose weight from specific parts of the body.

The way we lose weight is mainly dependent on our genetic characteristics. Nobody knows, and cannot know in advance from where it will lose weight and cannot expect that the weight will be lost from the same part as the previous diet. Often due to weight loss the problematic areas seem fatter, the weaken areas seem more weaken and almost always we keep the same body shape, but with smaller dimensions.

21. The time spend on chewing food is irrelevant.

The brain needs at least ten to fifteen minutes to realize the message that the stomach is full. If you eat quickly, you eat more than you need.

22. There are special diets that help you lose only fat.

No diet can make us lose only fat, a «good» diet can, in conjunction with proper exercise and psychological support, to maximize fat loss and minimize loss of muscle mass.

23. Fruits make you lose weight

No. If we eat too much, we get many calories from simple carbohydrates. The excess carbohydrates not consumed with physical activity is stored as fat.

24. Smoking can prevent you from gaining extra weight

Some people may smoke to «control» their desire for food. In the long term this creates a reduction in metabolism, since smoking reduces oxygenation of the body and weakens the cardiovascular system.

25. If you eat only one meal a day, you will lose weight faster

No, because with only one meal we usually eat too much because of hunger. Even if we eat less, the body will adapt by storing more calories and increasing fat reserves.

26. The diets with many vegetable fibers have more advantages.

The consumption of foods high in fiber ingredients (cereals, legumes, fruits and vegetables) allows us to eat more quantities of food than in other diets; they reduce the uric acid and cholesterol and remedy existing constipation. The high fiber diet is not suitable for all people and it should be well structured to avoid shortages of basic amino acids and iron, decreased absorption of calcium, vitamin B12 and avoid gastrointestinal disorders.

27. The large intake of water helps weight loss

The water reduces hunger and helps the body to break the fat more easily, but in no case it does not help in getting rid of fat. But consuming less water, below the level of daily needs, it is forcing the body to reduce combustion, enables the use of fat and increases fluid retention.

28. If the scale is «stuck», we should further reduce the intake of calories.

By reducing the perceived calories, the body, believing that it is in a state of starvation, will react by reducing the metabolism, attempting to save energy. This will reduce the rate of weight loss and lead to a ‘stuck’. To overcome this problem, you do not need to reduce the calories, but a slight increase (approximately 10%), more physical activity and higher-quality selection of food.

29. To lose weight we must cut fatty foods completely.

The complete abstention from foods containing fat leads to a lack of vitamins and fatty acids that cannot be composed by the body. In the long-term the stocks of vitamins are reduced seriously and this increases nervousness, reduces concentration, is causing skin problems, rachides, problems in the bones and joints, increased inflammation, immune system problems, affects the female periodic cycle, affects fertility and the production of hormones such as testosterone and estrogens.

30. Can I lose weight by eating every day only one kind of food in unlimited quantities?

Such diets are inadequate and dangerous! The unbalanced consumption of foods, the lack of vitamins and minerals and the unilateral consumption of food quickly leads to physical and psychological collapse and you quickly regain of all the weight lost, leaving the body with problems that require a long time to restore, if they can be restored.

31. The carbohydrates are more fattening than fat.

The fats have twice as many calories per gram than carbohydrates (9 calories versus 4). Furthermore they need no energy to assimilate, so your body by taking fat stores more calories.

32. The diet with few carbohydrates helps the body to avoid looking for sweets

Quite the opposite: The few carbohydrates reduce serotonin and cause melancholy, with an intense desire to «enjoy» by some sweet, especially chocolate.

33. It does not matter if we eat more at night than in the morning.

It does matter a lot. As the day progresses, we need less food, because the energy needs of the organization are reduced by limiting our activities. Food that is not «spent» on energy accumulates as fat.

34. All foods should be eaten unsalted.

When we are on a weight loss diet, we must reduce the salt, but not to cut it completely, because the sodium is one of the regulators of the water balance in our bodies. There are diets that provide for rapid weight loss tips where you can lose, 2-3 pounds the first few days because of the increase diourisis. Soon the great expulsion of water is perceived as a threat to the balance of water, and the body reacts with fluid retention.

35. Products for diabetics have fewer calories.

The macaroni for «diabetic» contains more protein and fiber and less carbohydrate, but they have almost the same calorie value as the «common» macaroni. The jam for «diabetic» has, instead of sugar, the same amount of fructose and eventually the same calories as the normal jam, which contains sugar.

36. We can eat steak and salad constantly until we lose the weight we want.

No. First the weight loss comes mostly from water loss and the excessive intake of animal protein and fat increases the risk of dehydration, reduces the intake of vitamins and minerals, causing nervousness, constipation and increases in dangerous levels of uric acid, “poisoning” the organism.

37. When you lose the first pounds you look slimmer

It depends. In unorthodox diets 75% of the weight lost is from muscle tissue, glycogen and water and only 25% from fat, so the percentage of fat will not be significantly reduced. And while we have lost weight, the large loss of muscle tissue and water would make us look wider and perhaps fatter than before.

38. The liposuction is a weight loss method

No. It is local surgical method of removing fat and no general method of reducing body weight.

39. There are special diets that increase the speed of metabolism.

No diet can significantly increase the speed of metabolism. The deprivation diets reduce metabolic rate, because the body reacts automatically to a large reduction of perceived food, reducing the number of calories needed to maintain weight.

40. Certain foods have the capacity to help weight loss dramatically

There is no food we can eat in unlimited quantities, and instead of getting weight to lose weight. When talking about foods that help in weight loss, we mean foods, which contain relatively few calories, are rich in nutrients, vitamins and minerals and we can benefit from them when we eat them in moderation.

Fast and Easy Weight loss Tips

If you want to lose weight, you should choose a way that gives you stability in solving the problem.

Follow a diet that can become a way of life.

Do not get stressed because of your weight

Check your passion for food.

Exercise daily (Weight Loss Exercise Tips) and find new interests in your life (the one that you live now not in another life), which will occur when you achieve your weight loss efforts.

How to lose weight fast and easy is a process that needs special care and attention. To succeed in your weight loss efforts you need to avoid the traps of many weight loss diets and weight loss programs. Remember two things, First anything that sounds too good to be true is fake and second the difference from theory to practice is only one thing: Action!

How to lose weight with out a diet

Is it possible to lose weight with out a diet? Many people thing that the only way on how to lose weight fast is through diet. This is partly true as there is certain weight loss tips you can follow that can help you to lose weight with out a diet. When you are stuck in your efforts to lose weight there is a hidden secret that you might ignore: We do not need to count calories or grams but you need to discover the pitfalls that lie in the «where» and «how» you eat and get rid of the unnecessary weight easily and permanently. Of course the combination of balanced diet and exercise can bring the best weight loss results, but still you can follow the tips below to start your weight loss process with out having to follow a diet.

1. Lose weight by eating!

What is the real «secret» for weight loss? But to eat of course! If, indeed, this sounds like a bad joke, do not outrun. To lose weight you do not have to be hungry, simply you should not eat more than you really need. Thus, your body will eventually obtain the ideal weight. Avoiding the trap of food portions when you are at home or not, you can lose weight in a safe and healthy way, without hardship, and with variety in your diet. This sounds too good to be true but it is a fact that successful weight loss is based on these principles.

2. Watch what you buy from supermarkets

Many food packages are now sold in the so-called ‘economy’ sizes and they demonstrate the delicious foods they contain and there are also advantageous for your wallet. However, the more food your buy the more «temptations» you will have at home later. This means that eating a bit of this and a bit of that and trips to the refrigerator and cupboards is not limited rather it happens more frequently. To prevent unnecessary weight gain and lose confidence, make sure that the necessary food supplies at home cover up to three days and if you are going to buy ready-made food, the portion to be single and not double. Check the entries on the labels of food for fats, sugar and calories. In addition, give priority to healthy diet, avoiding sweets, ice cream and salted snacks. Prefer fresh fruits and vegetables. Finally, do not forget that you must never go to the supermarket hungry. It has been shown that when we are hungry, we shop more and more foods rich in calories than when we are on a full stomach.

3. Avoid the traps of the homemade food

Many people got used to think that the food at home should be well cooked and the portions big. A big portion of well-cooked and tasty homemade food can satisfy your desire, but every time you get on the scale you will notice the adverse effects of this habit. And this is because people tend to eat the whole portion of their home made food and because usually it was not served in moderation (large portions), it is almost expected to eat more than what we really need.

A clever trick that will help you reduce the portions of homemade food without being hungry is a serving the food in small dishes. You can use large plates in special circumstances such as holidays or parties. This way you will still fill the same but with fewer calories. Remember that in large plates food always seems a little, so the more you fill your plate with food. Also, you can split your portion in the plate in two areas, for example in one are to have the vegetables and in the other area the proteins. In any case you should not go for a second portion.

4. Avoid the ‘delicious risks’ of the restaurants

When dining out, certainly the food menu is fascinating and delicious. To prevent escaping from your weight loss efforts and not feeling deprivation you can choose a main course, whatever-this includes, but with no (or very little) pasta or potatoes. Start your meal with salad. Avoid bread and do not order more than two starters. Limit your self to one or two glasses of red wine. Then, instead for a sweet order a fresh fruit or a cup of espresso. Also try to consume sugar free soft drinks, if you want to have a soft drink. The baasic rule is to focus on your plate and not care for what the other people are eating. Focus on your weight loss goals. To achieve this you can focus your attention in watching the beautiful environment or chatting with your company.

5. Resist the buffets

First of all, do not hurry. Relax and try to see what’s available in the buffet and not what’s in the dish of the person next to you. Moreover, as with all meals, do not go to eat in a buffet when you are very hungry! You begin with a salad or cooked vegetables. You can choose a variety of appetizers, but not simultaneously with the main dish that can include meat, chicken or fish. The challenge of the buffet is above all visual and then gastronomic. So many times we put in our dish more than the necessary amount of food, leading to destroy our weight loss efforts.

6. Make sure to eat the right food at work

The best solution is based on the preparation of your food from the previous evening to avoid the delivery of full fat food rich in calories (junk food). If this is not feasible, it is much better for your health and weight to preference a normal meal or if there is enough time, a salad with chicken, tuna or salmon or a whole grain toast with cheese and turkey and a fruit. Avoid juices and prefer water.

7. Realize the importance of a good breakfast

You need to believein the value of breakfast. Breakfast is the most important meal of the day and it is scientifically proven that it helps in losing unnecessary weight. It is observed that those who fail or do not take a full breakfast in a period of one year it is easier for them to add more weight.

This is because a good breakfast offers you energy and will prevent the uncontrolled consumption of snacks during the day. At the same time is the most hygienic solution for all gastrointestinal problems. Breakfast is a very important meal. May include low-fat milk, fruit, black bread or toasted bread, lean cheese, boiled eggs (in a limited frequency), and fat free yogurt. Also it is highly recommended to have whole grain cereals because they regulate the functioning of the gut.

8. Eat frequently

If you eat your lunch late in the afternoon or evening and you want to re-enforce your weight loss efforts it is best not to leave your stomach empty for a lot of hours. In this case, your body starts to fear the hunger and it acquires the tendency to save the smallest quantity of food. This also slows the process of metabolism resulting in eating less and gaining more weight. It is therefore important to eat something frequently, even a fruit, low fat yogurt or toasted bread so as to protect your metabolism and, also, when the time comes for your regular meal, not to increase the quantity of food you will eat because of the all-day hunger. In any case it is recommended to split your meals to four or five small meals per day, instead of one – two large meals, to better assimilate the food-and also you should avoid the intermediate snacks, crisps and biscuits.

9. Learn to eat anything

Lack of dietary diversity because you like certain foods is the worst you can do for your health and your weight loss efforts. You should include in your diet all groups of foods such as milk, vegetables, fruits, cereals, meat, fish, pulses, vegetable fat (oil), etc. For the basis of a balanced diet that facilitates weight loss, this is very important, because there are no ‘good’ or ‘bad’ food but only good and bad eating habits. The protein, carbohydrate and fat are necessary for the proper functioning of the body (in balanced proportions).

Following the 9 weight loss tips above will help you to lose weight with out a diet. For faster results though you may need to combine these tips with a balanced diet and regular physical exercise.

How can I lose weight fast?

A lot of people many times wonder: “How can I lose weight fast?” This is one of the million dollar questions. Unfortunately there are no quick and easy ways for healthy weight loss. The easy answer to the question of why we gain weight is because we eat a lot of food and we do not exercise. With the same thinking, in order to lose weight we should increase our physical activity and reduce the calories consumed daily by our food.

The classic definitions of weight gain and weight loss sound very nice and easy to follow. But if in fact it was so easy to lose weight, why obesity is increasing rapidly and tends to become a global epidemic? The World Health Organization warns that obesity is in both developed and developing countries, the main risk to public health. According to some statistics, more than 76% of adults over 25 have more weight than what would have been ideal. The percentage of people in the population considered obese because their body weight is 20% more than the ideal weight for their body is ranging from 30 to 55%.

What are the causes of obesity?

Of all the factors, two appear to be the main reasons for the current situation of the people regarding their weight: Their profession, the type and method of diet.

Nowadays, the number of people who have sedentary jobs have increased significantly and continue to grow. In the old times people had more manual work, dealing with agriculture and other productive work requiring physical activity.

Today, such jobs have declined substantially. Modern technology in all areas has reduced the requirements for human manual work. Now we need more work with the mind rather than with the muscles.

This of course is good for productivity and business. It is not good for our weight and our health. In old times, there was no need to plan and find some time for physical exercise because it was usually an integral part of professional activity. Now we have to devote hours after our normal work, to do exercise, to walk or run and do some sport.

If you do not plan these things and commit that you will not neglect the physical exercise, then the equation (eat less + exercise = weight loss) is no longer valid. You will end up in only gaining weight and not loosing.

We get more and more weight and obesity becomes an integral part of your life with all the serious and harmful effects.

A second social phenomenon that is becoming global also affecting our weight loss efforts is the change in our diet. Today’s dinner table has nothing in common with the old good times balanced family table with the well cooked healthy meals with more fresh fruits and vegetables. We now rely on quick and ready-made food that is found anywhere and we buy them in every opportunity as not to waste time cooking. The industries with well-known restaurant chains that provide any kind of quick food have flooded the cities of the world. From childhood the boxes of processed food are particularly popular and are now a key component in our table. Even at home, time is limited for good cooking and so the easy solution of fast food is preferred. This habit only helps in us gaining more weight and unnecessary calories.

How easy is actually the weight loss process and how can I lose weight fast?

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