How To Lose Weight Fast

The reason why many of us are frantically looking for solutions to lose weight fast is because we want ourselves to appear to other people as being more confident, attractive, and also to reduce the risks that comes along with being over-weight, such as suffering from heart attacks, strokes, etc.

If you want to lose weight fast, and effectively, you'll have to change the following 4 aspects in your life, and they are - what you eat, how you eat, your behavior and your activity level.

Here are some fast weight loss tips you can apply right away:

1. Before you start any weight loss regimes, remember that the whole process composes of a multi-faceted technique consisting of mindset, exercise, and in other cases, diet supplements. Commence your weight loss regime by having a diet food plan that you can easily get accustomed with. Also, you'll have to incorporate an exercise plan that can consist of activities such as brisk walking, running, swimming, or even dancing. By exercising, you are also building up your body muscles and this helps to make you look good as well. Also, remember that muscles help to burn more calories - whether it is working or resting - so the more muscles you develop, the more calories you'll be able to burn, and the more weight you'll be able to lose.

2. You have to set realistic approaches - By developing a positive mindset, having a positive attitude toward the whole weight loss process, and setting realistic weight loss goals, it will help you quickly lose more pounds compared to when you do not have developed them.

3. Listen to your own body - Each and everyone's body metabolism rate reacts different to different weight loss programs, techniques and plans. When you adopt a weight loss strategy - such as exercising, you have to plan it at a level that your body can accept. For example, some people's body can accept rigorous exercising but some can not.

4. Eat more food containing fibers - By eating fiber-rich foods, it will make your stomach full faster and also stays in your tummy longer - slowing down your body's rate of digestion. A single serving of whole grain bread moves fat through the digestive system faster. Grains turn into blood sugar that spikes your body's insulin level, making your body more energized.

5. Stay away from fried foods, especially deed-fried ones, as deep fried foods contain a great amount of fat. Opt for grilled foods instead as grilled foods contain much lesser amount of fats.

6. Drinks lots of water - drinking at least 6 to 8 glasses of water daily keeps your body refreshed. Since how fast/slow your body loses weight depends on how your body eliminates waste, it is important that your body must stay hydrated.

To wrap up, discipline and consistency are still the best practices and keys to losing weight fast. Always keep the 6 pointers in mind and you'll be on your way to a successful weight loss.

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Cardio Madness - How Much Is Enough?

When it comes to weight loss, cardiovascular training is important to perform. However, if it is the only exercise that you are doing for weight loss then you are definitely doing yourself a disservice. Also, how do you know when you are doing too much of it?

The purpose of performing cardiovascular training

Cardio training involves movement of large muscle groups aerobically or anaerobically to increase function of the heart and blood vessel systems known as the cardiovascular system. Movement can be activities such as running, jumping, playing sports, treadmill, stationary bike, etc. It's long term benefits include lowered heart rate, lowered blood pressure, higher HDL cholesterol (good cholesterol) and much more.

When it comes to weight loss, it burns a tremendous amount of calories. However, more doesn't necessarily mean better. You want to maximize your cardio training so that you get the maximum results and that you don't waste your time.

How much is enough?

ACSM (American College of Sports Medicine) recommends the following:

Do moderately intense cardio 30 minutes a day, five days a week or do vigorously intense cardio 20 minutes a day, 3 days a week.

I won't disagree with this at all. I would follow the guidelines myself. However, let's take somethings into consideration. Generally, very few if any exercise organizations recommend performing cardio for more than 1 hour. So if you are doing it longer than 1 hour, I wouldn't recommend it. Unless you are an athlete who is fueling up during training so as not to drop off performance.

When you perform too much cardio, your performance could actually drop off. For example, if you are feeling like you are wearing down that is probably a sign that you are doing too much. If you stopped seeing results from your cardio training then it's time to do something else. If nothing is happening from your cardio results then it's time to change it up.

How to maximize your cardio training

One way that I recommend that you can maximize your cardio training is to keep doing different cardio training methods. For example, run for one day. Play basketball the next day. Go on the stationary bike the next time you train. Take a group exercise fitness class the next time. And keep varying it up. Make it so that it's never the same thing. The point is to keep the body guessing.

Another method is to perform short bursts of high explosive cardio training and then take it down. For example, your on the treadmill and you explode for 30seconds and then rest for 1min. You continue to train like this for no more than 15 minutes because it's so demanding physically.

Personally, I love to play soccer for my cardio training. It's fast at times, it's slow, it requires power and then it requires you to take it slow. I love the constant change in intensities. The same can be said about fitness boxing and cardiokickboxing. These are fun for me and I enjoy them very much.

The point is for you to maximize your cardio training so that you continue to see results. It's also important to do things that you like. I personally don't like to get on machines. I would rather compete or do something that I really like and that I can continue to do for a long time. But this article isn't about me it's about you. Follow these suggestions and guaranteed that you won't be guilty of doing too much cardio. For more information, visit my website and get a copy of my book "Don't Wait Get in S.H.A.P.E."

Josue

"Cap" Josue Cano B.A. C.S.C.S., is a specialized strength trainer and author of the book: "Don't wait get in S.H.A.P.E.: drop body fat fast and get fit quick". He is also an entertaining, funny health and fitness speaker who speaks to college students about college weight gain and has a program called Tackle the Freshman 15. He can be reached at his website: http://www.dontwaitgetinshape.com or by phone: (805) 415-0497 E-mail: cap@dontwaitgetinshape.com.

Be a Loser: 50 Reasons to Get Weight Loss Surgery

Weight loss surgery is fast becoming a very popular way for obese and morbidly obese people to get and keep the weight off. America is the fattest it's ever been and they're even saying there is an "obesity epidemic". The term is even being used in the UK now. I even had gastric by pass surgery 2 years ago and it has changed my life only for the better. You can see my before and after photos at http://www.allymoll.com/wls.html There are many reasons for people to consider getting weight loss surgery. For those of you who are still unsure, here are fifty ways your life will change for the better after surgery. If you're still unsure, feel free to contact me for a free consultation.

1. You lose weight FAST!
2. You get to buy a whole new wardrobe....several times if you wish.
3. You will be able to see and touch your own feet.
4. You'll feel lighter.
5. It will be easier for you to exercise
6. You can go up a flight or two of stairs without completely running out of breath.
7. Your self-esteem will sky rocket.
8. People will hold doors open for you, look at you and actually say hi and smile.
9. You will get hit on!
10. You will be able to achieve all those positions you've always wanted to try during sex.
11. You'll clothes will start falling off of you.
12. You can buy jewelry in a "normal" store.
13. Your joint pain will lessen or disappear.
14. There is a possibility your diabetes will go away.
15. You'll just feel GOOD.
16. You'll get complimented a lot.
17. Your snoring will lessen or disappear.
18. You can comfortably wear jeans.
19. No more high blood pressure.
20. No more asking for a seatbelt extender on the airplane.
21. Your butt won't hurt as much after riding a bike.
22. You will feel very proud of yourself.
23. You'll see inches of fat melt right off of you.
24. Your energy will increase.
25. You'll be able to cross your legs.
26. You will finally weigh LESS then what it says on your driver's license.
27. You can finally buy that cute little sports car and now worry if you'll fit behind the steering wheel.
28. You'll actually be able to use those tiny bathrooms on airplanes and trains.
29. You can sell all your fat clothes on ebay and make some extra money.
30. You can do more housework! (Ok, this may not be a "pro" for everyone)
31. You'll literally lose weight overnight.
32. You'll live longer.
33. You'll be healthier.
35. You won't run away or throw your hands up every time someone wants to take your picture.
36. You'll start using the regular carts at the grocery store instead of the electric handicap ones.
37. You can get a short haircut without looking like a pinhead.
38. You won't feel hungry all the time.
39. You'll feel pretty/handsome again.
40. Your shoe size will drop.
41. You'll be able to ride all the roller coasters and never have to do the "walk of shame" when you discovered you couldn't fit into the seats anymore.
42. No more heartburn.
43. You can go to the gym and finally be one of those skinny perky people you use to envy.
44. No more starving yourself on crazy diets.
45. No more worrying if the chair you're sitting on will break.
46. You can go to the playground and swing on the swing set.
47. Your kids will be able to put their arms all the way around you when they hug you.
48. You'll save money by not eating as much and not going out to eat as often.
49. Learning how much certain people really care about you.
50. And lastly you will most likely meet a ton of wonderful weight loss surgery people who will become your good friends for life.

Ally Moll is a life and creativity coach in South Central Wisconsin. She helps clients all over the country to choose or not choose to lose weight through weight loss surgery. She also assists people in getting in touch with their creatvity and creating careers they will really love. You can contact her through her website for a free consultation at http://www.allymoll.com

Common Weight Loss Myths

There are many ideas when it comes to losing weight. Here are some of the most popular things to not believe when it comes to weight loss.

Myth 1: A high-protein/low-carb diet is the way to weight loss.

Fact: As the name suggests, a major part of the daily calorie requirement in this diet is obtained from protein foods like meat, eggs and dairy products, with only a very small fraction coming from carbohydrates (bread, rice, pasta, potatoes, fruits, etc.). Though such a diet brings about rapid weight loss in some, it is not one of the healthiest ways to lose weight because of the following reasons:

• A severely carbohydrates-restrictive diet not being balanced results in deficiency of essential nutrients and micronutrients in the body.

• Some of the healthiest foods like fruits, vegetables and grains are forbidden. This makes the diet completely devoid of the all important dietary fiber, which plays a key role in eliminating body wastes and controlling blood sugar and cholesterol levels.

• A part of the rapid weight loss comes from lean muscle mass loss and water loss too, not just from fat loss.

• A high-protein diet being based on animal products is invariably high in fats and cholesterol.

• A high-protein diet is very taxing for the kidneys as they overwork to eliminate the excess wastes formed by digestion of all those extra proteins and fats. In the long run this can result in dehydration, headaches, nausea, dizziness and other kidney problems.
  
• Since most of the common popular foods are forbidden, this diet can soon become monotonous, forcing people to quit it midway.

Myth 2: Fad diets can give you permanent weight loss.

Fact: Fad diets are nothing more than what the name suggests - just fads, and fads don't last long. In fact, any diet that severely restricts some food group or the other becomes nutritionally unbalanced and hence unhealthy.

A good weight loss diet, despite being calorie-restrictive, should be able to provide all the essential nutrients and micronutrients the body requires for functioning. And calorie restriction should be achieved by cutting out the nutrition-less fluff from the diet (e.g. sugary drinks and fried snacks). Fad diets fail to give permanent weight loss, because the weight loss comes mostly from fluid loss and not from fat loss. Moreover, people tend to ditch such diets because they are so restrictive.

The best way to lose weight permanently is through optimum exercise and sensible eating - eat the right foods and avoid foods that add calories without providing any nourishment to the body.

Myth 3: Low-fat or zero-fat foods are a good idea.

Fact: Be careful about the commercially available low-fat foods - though they may be low in fat, they can still be high in calories due to the extra sugars, starches or condiments added to them to enhance their taste. The only natural low-fat foods that are also low in calories are fruits and vegetables. Moreover, your body requires a certain amount of fats to carry out important body functions. Just make sure to get your fats from healthy sources.

Myth 4: Becoming a vegetarian will help you lose weight and stay healthy.

Fact: If you think that just switching to a vegetarian diet will help you lose weight and stay healthy, you couldn't be more wrong. The fact is that no diet plan, vegetarian or non-vegetarian, is going to work unless you take control of your eating habits and ensure that anything that goes down your gullet is the right type of food.

There are countless obese and unhealthy vegetarians in the world. The key lies in ensuring that your diet provides all the nutrients and calories that your body requires. Filling your stomach with loads of nutritionally empty foods is not going to do any good even if they are vegetarian foods.

Another thing with foods of plant origin is that they are nutritionally less dense that meat, and so you would have to eat in larger amounts - this could cause stomach expansion; so eat smaller portions but more often. Deficiency of vitamin B12, vitamin D, iron, calcium and zinc is another problem that needs to be addressed by vegetarians who avoid all kinds of dairy products too. You may have to obtain these nutrients from some uncommon plant sources or from vitamin-mineral supplements.

Myth 5: Dairy products make you fat and are bad for health.

Fact: This is the biggest diet myth that needs to be busted. If dairy products were that bad, the French people, who eat large quantities of cheese along with wine, wouldn't be one of the healthiest people in the world. Or could it be wine that undoes the harm?

Whatever the case, one thing is for sure: dairy products are the main source of calcium needed by the body to maintain bone health. Calcium is indispensable for growing children and equally essential for adults too. Vitamin D, which plays a key role in maintaining optimal levels of calcium and phosphorus in the body, also comes from dairy products.

The only thing you should be careful about is to avoid full-fat dairy products, as they are loaded with saturated fats and cholesterol, which can ruin your cardiovascular health as well as unnecessarily increase your calorie intake. Choose the low-fat or skimmed varieties. Of course, if you are lactose-intolerant you have no option but to shun dairy products. In that case you can opt for soymilk.

So, now you know much more than most people about losing weight and what makes sense and what doesn't. Knowledge of what works will help you no matter what diet you're following.

Ken Black is a writer on health related issues and owner of a number of popular websites. If you find it difficult to visit the gym three times a week and eat right every day, this weight loss discovery just might help.

Permanent Weight Loss - Seven Stepping Stones for a Successful Journey

I was overweight for most of my life from the age of 10. This baby never lost her baby fat. At the age of 47, I began my weight loss journey, in earnest, due to some health problems. I have lost over 100 pounds and kept it off for over five years.

For me, the process of losing weight has become a journey of body, mind and soul. Think of some trips you have taken in your life. Parts may have been difficult, parts were fun, and some parts were enlightening or educational. Some parts may have even been scary for you. Your own weight loss journey can be rocky, exhilarating and just plain hard work. But like most trips you've taken it is well worth it. This journey is one towards health and happiness. But like any journey, it is very personal and can be taken in many ways.

The following seven stepping-stones have helped me immensely on my personal journey, even today.

1. First and foremost, you must come to realize that this can not be just a temporary diet. In order to lose weight and keep it off you must make some permanent lifestyle changes. The journey must start in your head. You have to want it enough to do the work it will take. You have to really and truly believe that you can do it. Do you? What purpose is the weight serving for you? You need to do some soul searching and life inventory to see what is making you live the way you do now. However, don't wait until you get all the answers. Do something positive toward your goal while you search for answers to those deep questions.

OK, about this thing called motivation. What is it? Motivation is that burning desire inside you to accomplish something by doing whatever it takes to do so. It is a resolute, single-minded focus on doing something important to you. When I'm motivated, nothing can get in my way. When I'm not, anything can. Don't wait for motivation to appear miraculously. It may or may not come to you. But one thing I know, from experience, is that doing something, even something very small, that leads to success, breeds motivation. And that motivation cultivates success which in turn breeds continuing motivation.

There is nothing magic about losing weight. It's all about calories in and calories out. It's not rocket science. However, you have to let go of so much magical thinking that we develop over the years. "If I don't eat the whole candy bar, it won't count." "I am eating while I walk so I am burning these calories." "If I eat just handful more it won't matter," etc, etc, etc. Does this sound familiar? Many people tell me I am lucky to have lost my weight. Luck nothing to do with it. More magical thinking in action!.

This is a journey, not a race. Don't compare yourself to your 20-year-old co-worker who can drop pounds like water off a duck's back. Don't compare yourself to yourself. Don't berate yourself about all the times you tried before and didn't succeed, Take this new journey, willingly, joyfully, in your own way and in your own time and you will succeed.

You can't practice all the components of a healthy lifestyle only when it is convenient, when you are under no stress and when you have the time and energy to devote to it. You don't just pay your bills and go to work when you are happy and unstressed. You must also treat your health in that uncompromising way. Your life can't get in the way and you can't do this just when it is convenient, and easy. People who are healthy and balanced are able to cope with life stressors much better. Furthermore, you can't pick and choose components. You can't just eat well but not exercise. It won't work if you eat better but refuse to eat any vegetables. Your body is much like a machine and it needs all the right ingredients to make it work well. You don't decide to put only gas in your car and not brake fluid or oil. It all works together. Taking care of yourself, body, mind and soul has to be something that is done with balance. It all comes down to making a small series of good decisions about eating ,exercise and staying positive all day, every day, most of the time.

2. You must become your own parent or best friend. Talk to yourself like your own beloved child. The dialogue in your head should be loving, encouraging and respectful. Give yourself loving encouragement and rules. Make up affirmations and post them where you will see them all the time. I posted my goal weight everywhere in my house, especially where my trouble spots were, like the refrigerator. I told people it was a serial number for inventory purposes! When you have a negative thought, turn it around immediately. When I drop something and think to myself, "How stupid you are!" I turn it around and say, "No, you aren't stupid, just in too much of a hurry." Treat yourself with kindness and love always. Your self-esteem and self-love will grow as you do this. Your mind believes what you tell it. Developing your self-esteem takes time and practice. You must do things that make you feel loved, powerful, competent and strong.

Be realistic. You will falter and fall. We all do. You're not perfect, just human, like the rest of us. You may not be able to get as thin as you think you should. Be kind to yourself through this process. Give yourself non-food rewards such as a massage, a new haircut, a new CD or a smaller article of clothing. You must be your own cheerleader and your own motivator.

3. You have to be willing to get rid of excuses and be willing to work on change. No matter what life issues we have, we each have to approach this journey in a way that makes sense and feels like it will be successful for us. I did it whole hog. I just stopped eating 24/7. I began to change my eating and exercise habits, literally, over night. I have added things over time, like eating mostly, fresh fruits and vegetables, but for the most part, this total approach worked well for me. I also started to exercise every single day, no excuses, and no exceptions. Many people recommend "taking baby steps" in reference to making lifestyle changes. This can be the best approach for many. However, you must look at the term "baby steps." What does this really mean? Babies learn to walk with small, halting, steps while falling frequently but they keep on trying. They don't give up, ever. They progress steadily and soon they move from walking to running. And they never go back to baby steps again.

4. You must learn to eat differently. If you keep doing what you have been doing and it's not working, you have to make changes. It all comes down to habits. You break old habits by substituting new ones. You can get used to anything. I wouldn't eat cottage cheese or drink non-fat milk for many years. Then I began to add non-fat milk to my whole milk then to my 2% then my 1%. Whole milk, once my staple, tastes like heavy cream to me now! Try one new food a week or try new ways of cooking old foods. I still don't like liver but I will try a taste of it now and then just to see if it or I have changed! I grew up on vegetables boiled to death in vats of gray water. If we were lucky, the limp pile on my plate was topped with salt and butter. So I never really tasted vegetables in all their glory. Try to steam your veggies lightly, roast them or grill them. Try different spices on them. When you make salads you can make them interesting by adding a bit of cheese, nuts and croutons to them, but not too much! Homemade vegetable soups seem to appeal to most people and vegetables can be grated into meatloaf and pured into spaghetti sauce, as well.

When you want to eat, ask yourself "Is this stomach, mouth or heart hunger?" if it is true stomach hunger, I eat something healthy. If it is mouth hunger, I chew on some carrot or celery sticks or chewing gum. If it is heart hunger, I try to identify what I need, Sometimes I talk with a friend, sometimes, I take a walk or write. This is a good time to clean out a drawer or your desk. Sometimes when I realize that I am tired I take bubble bath and go to bed. You will learn to become responsible and mindful of your eating habits. What are your triggers for binges? Do you engage in mindless eating? When? Where? Why? Try to identify your triggers. One night I was working at my desk. I couldn't find my checkbook and I thought it might be in the daycare playroom. I went there and I found myself in the kitchen in front of the refrigerator with the door open. I knew my checkbook wasn't in there! I stopped myself then but wondered how many times I had mindlessly meandered to the refrigerator and didn't stop myself. I think binges are hard to control. When I have binged I try to stop myself before it gets too bad. I take my mind off my binging by quickly diverting my attention.

When I have a craving, sometimes, I tell myself, I can have what I want tomorrow. I make an elaborate plan in my head and by the next day I forget all about it. If I don't then I indulge in a limited portion of what I want. Another trick I've used comes from my child development background. It is accepted practice that when you have to say no to a child, you offer something positive in its place. Such as, "No you can't go outside now but when you finish your homework you can. Or, "No, you can't wear your swimsuit because it's raining but you can choose which coat you want to wear." When I want something now, I tell myself, "No you can't tilt back the refrigerator right now and inhale but you can have some fruit with yogurt and sprinkling of nuts on it." "No, you can't skip exercising but you can either do a workout tape or take a walk."

5. You have to move. Find something you like to do. Do something every day, no exceptions no excuses, no matter how little you can do at the beginning. You have to vary your workouts so that you don't get bored and your muscles will work less with each repetition. You need to challenge yourself more and more, little by little. I have as many excuses not to exercise as anyone. I still really don't enjoy it. But I do it, no questions asked. I pay my bills, I go to work, I exercise. Sometimes when I really don't want to start, I tell myself that I only have to do 10 minutes of my chosen activity, and then I can quit. The endorphins kick in and I always continue for at least half an hour, if not more. I don't give myself a choice now. I used to resist walking in my neighborhood because I felt there was no scenery to look at and the park was too far away. After making myself walk a few times, it was amazing how many pretty trees and gardens I had never noticed and the park suddenly was much closer than it had ever been!

6. Have fun on this journey. You have to make it enjoyable or you will give up. Make a scrapbook about this journey. Write about your success and failures. Take pictures of yourself regularly. Some people measure their waist with a string each week and keep the strings so they can see their progress. Give yourself silly rewards for each pound lost, a bottle of bubbles, a comic book, Make charts or calendars about eating and exercise. Give yourself stickers for each day you do well. Make a picture collage of things you want when you lose weight. Places you want to go, clothes you want. Watch funny movies; listen to music you love, read books you enjoy. Spend some time doing something you enjoy, every single day, even if it is just a few minutes. Take up a new hobby that will keep you busy. Write about funny things that happen on this journey. I have a couple of funny stories to share with you. My grandniece, who was about 4, at the time asked what my free weights were for. I told they were helping me to get big, strong muscles. I made a fist and showed her by bicep. She promptly pointed to the bat wings, under my arms and said, "I see your muscles right down there!" Another time, I told my sister that as I was losing weight there were dents all over my body where the fat was disappearing. I put my hands on my sides and said, "Like here. What is this?" Without missing a beat she said, she said, "That's your waist!" I had no ideas. I'd never had one!

7. Get support from those who understand and will help you to succeed. Keep it private unless people will be supportive. How many times have you tried? If they expect you to fail, once again, it may hinder your success. Join some kind of support group in person or online such as Weight Watchers or TOPS. You don't have to spend lots of money. Ask your family members, your co workers or neighbors if they want to join you on your journey.

Most importantly, believe in yourself and believe that you deserve this healthy, happy new life.

I have successfully maintained a weight loss of 110 pounds, for over 5 years. I am a successful writer, speaker and weight loss and wellness coach. I can help you because I've been where you are but, more importantly, I can help you find your way to health and happiness.

I have 100's of other tips on my web site http://www.thinlynn.com
Please contact me at thinlynn@thinlynn.com