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Simple Plan for Weight Loss That Really Work

One pound of fat equals 3,500 calories. Do you want to lose a pound a week? Then you need to consume 3500 calories less per week than you use. It is - about 500 calories per day. By turning off 500 calories a day from your normal daily diet, keeping your activity level the same, you can lose about one pound per week.

So how much exactly 500 calories? If you want to reduce your daily intake by 500 calories, it helps to know what you need to turn off, right? Here's how easy it is to lose 500 calories a day:

* Use milk instead of cream in your coffee. Saving? 50 calories per cup. 

* Drink fruit-flavored water instead of soda 16 oz. Saving? 200 calories 

* Skip the Big Mac and have a salad instead. Big Mac weighs in at a whopping 460 calories. Fresh salad with a light decoration? Less than 100! Saving? 360 calories 

* Pass a bag of chips. The average size of a snack bag of chips has over 300 calories. Saving? 300 calories

* Eat your corn on the ear. In 1 cup serving of canned corn has 165 calories. Ear of corn has 85. Savings?80 calories. 

* Switch to low-fat cream cheese on your bagel. Saving? 90 calories per ounce. 

* Love is hot, and can not throw them? Swap the skinny fries for thick cut of steak. Thin French fries absorb more oil than the thicker, more fleshy. Saving? 50 calories per 4 oz of service

If you would look at from the perspective of the weight loss, you can also lose one pound a week, increasing your level of activity of 500 calories a day. How easy is that to do? See:

* Take a half-hour walk around the park. Aim for a pace that's a little faster than a stroll, but not fast enough to be breathless. Burn: 160 calories. 

* Get out your bike and take a ride. Take a few moderate hills and aim for about five-mile total. Burn: 250 calories 

* Swimming is great for you, and lots of fun, too. The water resistance means you burn more calories, and you avoid the stress impact on joints from aerobics, dancing or walking. Take a few laps at a slow crawl - if you can get up to an hour, you'll be doing great! Burn: 510 calories 

* Play a game of tennis. The connection to the other for a weekly tennis game and you'll be amazed at the difference. One hour of vigorous tennis - one of the best calorie burners around. Burn: 800 calories

It is important to keep in mind that all of the numbers / calories based on a woman weighing 130 pounds.If you weigh more, you'll burn more. Want an added bonus to burning calories through exercise? When you exercise, you build muscle by converting it from fat. Three assumptions what kind of body tissue burns more calories - even when you do not exercise. You got it - your body uses more energy to maintain and feed muscle than it does fat.

Eating for Health, Happiness and Successful Weight Control

Do not sit on a diet, just eat and lose weight!
Firstly, following "diet" - not really a diet in the conventional sense, but a natural way of eating. This allows is essentially something that everyone wants, reaching a weight loss or weight control goals and consuming the necessary nutrients for a long and healthy life. The term "diet" implies a restriction or elimination or radical reduction in consumption of certain foods or food groups. Most of diet is inappropriate, unhealthy (some even dangerous), and ultimately doomed to fail.

The most important objective of any food cooking is to provide the body with all the essential nutrients for the long and healthy life. Almost every food provides some element needed by your body. If you do not care about being healthy, avoid illness and disease and live a long life, then this natural way of eating is not for you. The second most important reason for eating any food - is because you enjoy it and it makes you happy. It is very unlikely that you will consistently and for the long term, have a product that you do not enjoy. Similarly, it is highly unlikely that you will be able to completely eliminate the foods that you really enjoy from your diet.

Many diets and dieticians expect that people will continuously keep score every calorie, carbohydrate and / or fat grams, which is included in your mouth! Again, the probability of being able to maintain this tedious ritual for any meaningful length of time? Nothing could be more depressing and causes stress as the constant monitoring of calories, carbs or fat. Therefore, if you enjoy your meals is not important to you, then this natural way of eating is probably not for you.

Finally, you should eat food in order to maintain the appropriate weight for your height and structure.Being overweight or underweight is not conducive to a long, healthy life, and yet it does not promote a positive self image. Being too heavy or too thin is not important to you, than this natural way of eating may not be for you.

Tips for Successful Weight Control

You should begin this natural way of eating with a positive outlook and the belief that you can achieve your goals with minimum effort. If you lack the self-confidence and motivation, or you do not believe you can lose or gain weight, you will not!

For you, it is extremely important to learn about the nutrients contained in the foods you eat. This - the only part of this natural way of eating, which requires a bit of effort on your part. The only way to achieve this is to read. Internet - probably the best and easiest place to meet in order to obtain this type of information. Next - an excellent source of healthy food and related information:

Remember, the key to weight control is to be healthy, happy and fit. You have to understand what foods provide the three essential elements. Believe it or not, there are foods that you enjoy that are actually good for you!

There is no such thing as losing weight fast. It will take 3 - 6 months (or longer depending on the amount required weight loss) lost significant amounts of weight. The good news - the fact that once you have lost weight, you should not get it back, because you will learn about the food you eat.

Yes, you heard it before, and you are now going to hear it again - exercise! Even a small amount of exercise (half an hour a day, 3 days a week) greatly accelerate weight control.

If you feel like snacking or something sweet, keep it. Your body tells you it needs something. Of coarse, it would be better to eat a piece of fruit instead of a candy bar. However, binge eating, or preferably for your next meal or agonizing over the decision to condone the conviction.

Teenage Weight Loss - How to Lose Weight Safely Teens Can

Teenagers with body mass index between 25 and 30 require immediate medical attention. The internal stress caused by such a large weight almost guarantees the development of premature health problems such as diabetes, heart disease, cancers and stroke.

There is no question that aggressive weight loss methods are needed, and these teens should be accompanied by medical experts for years to come. But what about teenagers with body mass index just below 25? Is it safe for this group of overweight and obese adolescents lose weight gently?
The verdict is still out - weight loss community continues to wait for more evidence supporting aggressive methods of weight loss for overweight teens. I say while we're waiting, let's lose some weight.

But we should not be so aggressive with this group. Overweight adolescents have to lose weight, but in a slow, gradual process. Long-term weight loss and the development of positive habits to replace the push for immediate weight loss in adolescents with body mass index between 22 and 25.
Any teenager who wants to lose weight for cosmetic reasons only. As we approach this fragile situation, as parents and professionals? We can not just say no to it for fear that it could turn to unhealthy means to lose weight. But we can not just give him the green light and say, go for it, too.
The rest of this article focuses on the dilemma of teenage cosmetic weight loss. The best thing I can do at least provide some basic rights of adolescents with body mass index less than 22, who insist on losing weight.

Cosmetic Teenage Weight Loss - Basic rules

Here's a simple, straightforward list of ground rules for teenagers wanting to lose weight for cosmetic reasons: 
  • Losing weight with a body mass index less than 19 is not recommended, and might even be harmful. Things like eating disorders, endocrine abnormalities, stunted growth, and anorexia - all well documented consequences from unnecessary teenage weight loss.
  • Teenagers with body mass index between 20 and 22, can lose 5 - 10 pounds in a safe and efficient manner.
  • The primary mechanism for teenage weight loss is always "burning" calories through increased physical activity. The combination of aerobic exercise and resistance training is fast and leads to better results.
  • Adolescent weight loss, loss of calories should be maintained to a minimum. The slow, gradual, and limiting run, calories is key. I recommend to start with a 5% reduction in calories from the ground within two weeks. This is accompanied by a 10% reduction within one week and then 15% reduction (where necessary) for one week.
  • Highlighting the consistent implementation and nutritious diet is often all that is necessary for the teenager to drop some weight, firm and tone muscles and achieve its "cosmetic" purposes.
  • For the actual steps to safe and effective weight loss teenage additional information on resistance training, and guidelines to limit the calories, use this connection ...

To Healthy Living!
Michael A. Smith, MD
Chief Medical Consultant 

Tips to Help You Lose Excess Fat

Believe it or not, losing a little or a lot of fat involves pretty much the same concept - consistent dieting together with cardiovascular exercise and weight training. This is - the way the professionals do it and it works. If you are overweight, you may be hesitant to start a weight training program, but the benefits far outweigh any reservations that you may have.

However, when you are on a low calorie diet, your body prefers to use muscle tissue for fuel rather than excess body fat. So, the slower you lose weight, the more likely you are losing fat and not muscle. Ideally, you should aim to lose no more than 1 pound - 1.5 pounds per week, that's it. If you are obese, then you should try to lose no more than 1% of your bodyweight per week. More than that and you're sacrificing muscle.

Women do tend to lose fat at a slower rate than men, but do not let this discourage you. Women simply store fat more efficiently than men, because he needs during and after pregnancy. As your body fat levels drop, you will notice that the total loss comes off in reverse of how it was put on. So, the new full earnings will come off first, while the old fat that has been there for some time, take the longest to lose.

The most difficult fat to lose usually centers around the waist, abdomen and lower rears for men, and the upper thighs and buttocks, area for women. Fat in these areas is the most difficult to get rid. This type of fat is difficult to lose, because the low blood flow in these areas prevents the full mobilization. Thus, if the fat can not be moved into the bloodstream to be used as fuel, those love handles will never leave.

That is why the application thermogenic help improve fat loss - they increase the circulation in these hard to reach areas and mobilize stubborn fat.

Remember that you can not determine reduced!

What I mean by this - is that you can not pick and choose the field that you want to lose fat and do exercises that work those areas, it is expected that only the fat to magically disappear in those areas. Your body does not work that way. The only way to reduce the amount of fat in certain key areas, lowering your overall body fat levels.

As you lose fat, it will come off all over your body, not just in certain areas. If you follow a complete diet and weight training program for at least 12 weeks, you will start to see dramatic changes happening to your body, and I'm not just talking about the obvious physical changes, I am also talking about the psychological and physiological changes .

You can expect lower body fat (of course), increased muscle mass, increased metabolism, increased sense of well-being, more energy, lower bad cholesterol, increase good cholesterol, reduced risk of heart disease, deeper longer restful sleep, and most important, increased confidence in itself.
* Calorie restrictive diet that requires you to eat no less than 12x and no more than 15x your bodyweight in calories scarce.

* Regular cardiovascular activity for at least 30-45 minutes, 3-4 times a week. Some recommend a moderate pace while other recommend a vigorous pace - it really does not matter as long as you exercise.

* Weight training.

* Add to your diet with vitamins, minerals and amino acids. Vitamin C, L-glutamine, and a good many vitamins - essential items.

* Adequate dietary fat, including high amounts of essential fatty acids (Omega 6 and Omega 3).
This tells exactly if what you are doing will work.

* Finally, make sure that the program you choose is compatible with your lifestyle and schedule.

You can have the biggest program in the world, but if you can not implement it then it is worthless. There are thousands of full loss diets and workouts that will work, but the hard part is finding one that works for you and the specific features of your diet and a list of restrictions.

How Body Mass Index Works - Set your weight loss goals

Many people want to lose a few of those annoying pounds, but they just do not know where to start. If only there was some kind of a guide that would help people dieters to set goals. Body mass index, or BMI, creates the possibility of weight loss enthusiasts to determine their ideal body weight, to set their goals.

The index uses your body height and weight to determine problem areas in your weight. Underweight, normal, overweight and obese categories for classifying the use of the index. In the categories have their individual importance as regarded to health and well-being.

How to Estimate BMI?

Index Interpretation - What does it all means

Your BMI calculation will produce an index somewhere between 14 and 30 or so. You will be categorized as follows:
Below 18.5 = Underweight
18.5 - 24.9 = Normal
25.0 - 29.9 = Overweight
30 and Above = Obese

The index for body mass was created to evaluate the level of risk associated with chronic health problems.There is a direct link to your BMI and certain serious health conditions such as heart disease, hypertension, diabetes, and high cholesterol.

There are some drawbacks to the calculation of body mass, because every person is different. Common sense should be used to evaluate the results, even those who fall in the middle of a specified range of the index. Those with a more athletic build, and leaner builds certainly need to understand the objectivity of BMI. Even though there is some gray area, body mass indexing is still quite useful.

Goal Setting and Index

The index is useful on a variety of fronts, but the main application - weight control. Those with low body weight should get it up to the normal range as those with excessive weight should bring it down. Those who are on the cusp of the trouble areas can probably do well on their own, while those closer to the extreme should consult a medical doctor. Health professionals are well equipped to get you on the right program and give you the best advice for your individual situation.
The ideal goal weight is needed in order to have, but if it is - the only one, you can become discouraged with your progress. Setting and meeting intermediate objectives provide the inspiration that it takes to get to the next step. Fitness and weight loss does not happen overnight, no matter how hard you try. Making considered steps with frequent evaluation ensures that you are making progress.

Mechanism of weight loss

There are thousands of diets, exercise and sports almost Buddhist mantras directed to only one, many exciting challenge - how to lose weight quickly. Unfortunately, for many people, this seems to be not so difficult target becomes a matter of life. Not easy to succeed in the endeavor, those who do not know how to motivate yourself properly, used to rely on a random, or just does not understand how the complex mechanism of fat burning our own body.
Like all other processes occurring in our body, the mechanism is subject to more stringent rules. One needs only to be given some time to deal with it - and setting up a normal diet, your weight correction to the required level, will take place very quickly. We collected five components of the mechanism of weight loss, which have been studied by professional nutritionists, biologists and chemists. Consider these details, do not neglect sports - and, after a short time, the mirror will show you a beautiful, slim and healthy person.

Fatigue is not a hindrance

Many people often justify their reluctance to go to the gym after work fatigue. In principle, it is quite clear - the body requires rest. But do not go on about the body: a relatively recent study conducted by researchers at Stanford University, has proven that fatigue can be an excellent tool for dropping excess weight. The fact that already tired muscles have to take from some energy for the work that you are forcing them to commit. The most logical and easiest way to choose the body burn fat. So, next time when you feel too tired - go and occupy.


Perhaps the most effective way to force yourself to do something - tell your friends about it on social networks. This simple act is able to coerce a person to a real miracle, because very few people want to be in the position of a person who does not fulfill its commitments. And this is not just speculation: Dutch scientists from the Rotterdam College, held on the theme of social motivation of the whole trial.It was found that those respondents who had the duty to tell the intention to lose weight in public, really fulfilled its promise - by as much as 93%.

Green, but not tea

At some point, very popular among office workers began to use the so-called green coffee - one that is brewed from unroasted beans. Specialists of the American Society of Chemistry and nutritionists have proved that this drink is not only invigorating, but also very efficiently burn fat cells. Coffee beans contain a large portion of chlorogenic acid, which prevents the absorption of glucose, which is why the study participants managed to lose almost 4 kg. for only two weeks of the experiment.

All time

Nowadays, even to eat on a predetermined schedule can afford not all people. Irregular working hours, indigestion and constant rush lead to that dinner, breakfast and dinner may well turn into one huge "snack" at the end of the day. Moreover, people are coming this way, and even find solace in the fact that they eat "only once a day." Do not repeat these mistakes. Fat burning mechanism works like any other body, in a strict system. Be sure to eat in the morning, not later than three dine, dinner give to the enemy - and your watch will earn in the right direction.

How to overcome the diet plateau

It so happens that you "sit" on a diet, began to engage in sports, introduced some adjustments in the food and makes you upset and indignant weight yet started to decrease. That cock is going down, but suddenly she stopped and did not want to continue their movement to your "cherished" number. So, you have a diet plateau - stop loss. How to overcome it and start losing weight on, if you objectively understand that the goal has not been reached?

Why is the weight at the beginning of the diet "out" faster

At the beginning of the diet, as a rule, all the weight is reduced much more active, because new rules (new diet, and possibly sports). All this body responds, saying goodbye to excess weight quite vividly that should please people wanting to lose weight. Especially since the first time an active body loses fluid. So be honest with yourself: first the body parted not only with fat, but with the liquid. That and "pitches" more.
Over time, the body begins to burn fewer calories. He's used to having plenty of food do not spoil it, so he decided to "save". I understand that diet plateau can come if the weight is in the same place a couple of weeks. Some particularly impulsive ladies begin to sound the alarm when you do not see the result of a few days (if not one). We strongly recommend to do this only once again spoil their nerves. The body - not a machine, and fluctuations in the balance (in one day: minus 100 g, the other: plus 100 grams, or 200-300 g) - is absolutely normal.
Fight the plateau and try to shift the weight on it is possible, if, again, the weight does not move from one point of two weeks (or at least one and a half). Also note that the common causes of dietary plateau are slow metabolism, high or too low blood sugar, "pollution" (slags) of the body, frequently getting into stressful situations, the presence of some kind of food allergy, and so on. D.

Ways to help lose weight more

How to overcome the diet plateau? First, review diet diet and exercise that you perform. You can "play" with calorie. If the body is accustomed to consume on a daily basis, say, 1200 calories, surprise him and give 2000 calories. You can also interchanged sports and diet. For example, in one day - sports more, but less than the portion, and the other - on the contrary. It certainly will help you accelerate your metabolism and lose weight further.
If your diet meals included, for example, 3 times a day, then you can experiment - try to eat fractionally. But contrary to starve or to indulge in all serious crime, food is an obvious mistake. It's probably only will bring all your efforts made previously to the reverse point. Remember, stop loss - a normal phenomenon, which happens in almost all slimming. Come on, all you must succeed!

It is worth the weight - Weight Loss plateau at

In the process of weight loss almost certainly happen a time when despite the continuing efforts of the weight is not reduced.This phenomenon is even a special term - plateau.Before that, they say, everything went downhill, and here - neither there nor here.Kilogram gone kilogram come.Despair, the desire to throw all this, threatening disruption ...
And what on earth to do?
The first - to establish the cause.
There may be more.

The first - a plateau imaginary- the continuing decline in fat mass accumulation masked advancing (delay) of the liquid.Quite often, it happens during the second phase of the cycle.During this period, due to changes in the spectrum of hormones (progesterone production increase) water in a natural way delayed.Sometimes this delay can be quite large, up to 2-3 liters.But the cycle ends, and weight loss resumes or even comes with an advanced rate.

Recommended actions- to continue its efforts.Perhaps if the second phase of the cycle you feel increased appetite, go to supporting the regime, several to expand the power, following the main principle of our diet - limiting fat.Weight in this case it may even increase slightly, but after the end of the cycle in the first few days, all recovered.

The second reason - the inadequacy of the effort.We have something to respect, suffer, lose strength, and weight is not reduced.And because many of our efforts, whatever they may seem to us a logical. Sometimes, on the contrary, contribute to the opposite.Example?You are welcome!Tell me, not eating after a notorious 18 hours, it helps or hinders weight loss?Most believe that helps.And struggling to comply with this abstinence.Starve, suffer, can not sleep, go evil, and in nine cases out of ten break in the first week.And they have taken in a lot, eagerly, and in the evening and at night.Naturally, such a weight from overeating increases.Then again, the man "takes himself in hand", again sits on the half-starved regime, again suffers and is broken again ... soon.Similarly, by the way, work and other traditional standards - giving up sweets ban cream and pasta, food only meat, vegetarianism, separate power supply, etc.

Sometimes it happens that fails to comply with such requirements, and even there is not particularly desirable, but the weight loss is so desirable, is not observed.Just a body save mode and is now spending considerably less, about as skkolko you and give it to the diet.Do you suffer, it is weakening, but losing weight is not in sight - the plateau!On the other hand, is to weaken the effort can begin and increase of weight.That's why nutritionists are increasingly opposed to harsh ill diets.More often, they lead to reduction in energy consumption, a plateau and failures than to weight loss.

How does reduce the consumption of energy?Weakness, lethargy, sensitivity to cold, sleepiness, limited mobility, limited wish "something you do not want anything."In severe cases, there may be dizzy when you try to stand up sharply, and even fainting.

What if this kind of symptoms you are experiencing?Immediately stop torturing yourself and expand the diet.Increase the amount of protein products, lean meat, fish and cheese.There must be added the bread and side dishes - pasta, cereals.The best thing on the background of the expansion of diet and tidal forces expand and motor activity.More walking, toning exercises.Be sure to normalize sleep.By such tactics, we can even expect a decrease in weight.After all, the power consumption of toning exercises can be increased to a much greater extent than the energy from the expansion of the diet.

But even if it does not, do not worry.Relax, normalizes energy consumption, and there can again move more restrictive diet.Only this time be care.Do not resort more to the tough half-starved diets.Disruption of a new round of increase of weight, that's the most frequent consequence of them.Much more sense from the small effort - the feasible limits of fat and sugar, reduce portion sizes, more frequent meals, reasonable relationship to the wounds, and so on, especially if all this is combined with toning workouts and recreational walking, which is known to stimulate lipolysis and decreased appetite.
Finally, the third reason- "exhaustion" motif.

A hundred times wrong those who claim that weight loss starts with the head.I shall only add that it is also continuing exclusively at the behest of our consciousness, or rather, podsozaniya.And when the situation arises, what kind and diet to keep, and training, all of it here a month ago led to weight loss, and there are already four weeks doing everything, but no results, ask yourself, how fast you would lose weight if for every kilogram thrown the government would be paid you a million rubles?It is true because, even if just to imagine that that's a million per kilogram body from one thought filled tone, appears in the eyes shine, but my head is confidence and readiness for challenges.

This is the action of the motive - the desire, the need, desire for a brighter future increases the activity of adrenaline.This hormone, among other effects, its causes the breakdown of fat.And then it's simple: fat splits nutrients from the reserves into the blood, and fill us with satiety, reduces the need for food (what food, if we so fed?) And we are now able to comply with any and sometimes even very strict diet.When the tune of "depleted", everything is exactly the opposite - in the former adrenalin amounts not allocated, the breakdown of fat depot is reduced, it becomes hungry.And then we begin to gradually or break the diet, or still hold, but without the old spark and enthusiasm, and then we have reduced energy consumption.

The problem is that the motive can not be invented, imagined.Look at the way the Internet, this is a very popular topic, "help to lose weight want to share !, motive, tell me what I could tell myself that it really take for himself, to have without any concessions and retreats!".Clearly, any collection motifs exist.And then it was too good to have been: flipped through and selected, for example, motif №13 - lose weight in order to prove a thick boss, that's what she is weak, and you easily, or motif №17 - to lose weight to eat when in a candy cake surrounding ironic not at each other.
Well, seriously, we really can not tell the motive that is appropriate for everyone, but we can at least tell me where this motive should be sought.After all, why rush issyakayaet?Most often because the person in his capacity more lean and slender state does not find for himself something important, something like that, for what further would have to limit myself, something like that, that you would be more expensive than one million rubles .

And not because it is not there looking for.After all, it directs its efforts to reduce the weight of numbers, rather than on improving the quality of their lives and expand their own freedom.Weigh, and then 300 g more - whatever the mood for the whole day is ruined.The next day, he tries to eat even less or do more sit-ups.

Weight loss of tolerance turns into a painful, the body includes saving mode reduces power consumption ... Everything!Hello plateau!

And if he found that he had become slimmer that he felt better, he actually looked younger, one after another began to return to imagine those interests and activities that he left in his youth - a trip, meeting with friends, tireless propaganda activities healthy lifestyle among colleagues.More attention would be given to children to participate in their children's games.

After all, if you look, he started to lose weight because I started to live a bright multi-faceted life.With this approach, it is still full of adrenaline and energy, and weight loss will go much easier.
But I repeat, motif, is a delicate matter.Nothing is invented and currently fail to impress.Participate in noisy games with the children only because the doctor advised, saying that this supposedly harder to lose weight want to - this can not ride.Rental only if there was a true need to be fit, energetic, impetuous, live happily ever after!

MD, Ph.D., a nutritionist, psychotherapist Michael Ginsburg