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In this article we are going to show you some sensible PROVEN Ways to lose weight fast. The good news about the diet tips enclosed are they do not involve starving yourself, or using fad diets that can actually be bad for your long term health.
1. Drink water
Water acts as an appetite suppressant by keeping your stomach full and fending off dehydration which can lead to false cravings/hunger. Water also helps your body metabolize stored fat by helping the kidneys flush out waste. When you don't drink enough water the liver which works to provide stored fat for energy helps the kidneys eliminate waste and becomes less effective at metabolizing fat. Drinking water ice cold burns about 62 calories a day. Your body has to work to raise that waters temperature to your body's temperature. This equals around 430 calories per week.
2. Eat regularly
This means eating 5 times a day and the most important meal is breakfast. Make sure you fuel your body first thing in the morning to avoid hunger pangs later in the day. When you eat 5 times a day you will never feel hungry, make sure the total calories consumed are sensible and don't over eat in any of the meals learn portion size control!
3. Eat lots of fibre
Eating adequate fiber foods to help keep things moving through your bowel. And like water, fiber rich foods bulk you up and make you feel fuller for longer. Fibre is found only in plant foods our bodies cant digest it to so it simply goes through the body. During the elimination process it cuts calories consumed by attaching to protein and fat that you eat along with it removes that as well In addition, high fiber foods are typically low in calories and filling, so you are reducing your calorie intake overall. Good fibre foods include: strawberries, apples, figs, chickpeas, potatoes, (with skins) broccoli, brown rice, beans, bran and nuts.
4. Consume more good fats
There are good fats and bad fats Good fats provide you with essential fatty acids (linoleic and linolenic acids) needed for normal reproduction and growth, as well as for production of prostoglandin, a hormone like compound that regulates blood pressure, prevents blood clotting and lowers the risk of heart disease.
For example, the reason oily fish is a great food stems from the fact that the essential fatty acids which it contains can actually help your body burn fat more efficiently and protect against disease. Get at least three portions of oily fish a week with Salmon, mackerel, herrings and sardines being good choices.
5. Get plenty of quality protein
Quality protein is an effective weight control tool because of the satiety factor and its ability to keep you full for longer periods. It also balances out carbohydrates by preventing insulin spikes that cause energy loss and sugar cravings Protein helps to maintain muscle mass which is important in the fat burning process.
Good choices include:
Fish, shrimps, Low fat cottage cheese, low fat yogurt, skimmed milk, egg whites, s Weight gain is caused by consuming too many calories, whether they are from carbohydrate, protein or fat.
6. Carbohydrates can help you lose weight
Don't believe what you read about carbohydrates being bad for you, they can actually help you lose weight!
A diet containing good carbohydrates such fruits and vegetables, wholegrains and moderate in fat and calories, will result in weight loss Good carbohydrates will also help you combat hunger pangs as they are slowly realized into the body.
When eating carbohydrates eat them "from the earth" with no refining or processing. These include whole grains, vegetables; fruits and beans.
Sensible weight loss
If you have read the above you will see that it is not the food group, but the quality of the food in it that's important for fast weight loss. We have outlined all the major food groups above and providing you eat quality foods in these groups and eat a sensible 5 meals a day you will lose weight and feel healthy and full.
For more sensible advice on diet and wieght diet as well free newsletters and ezines go to:
We really do care about your health and happiness and are thrilled you are interested in our articles, but please always check with your doctor before trying something new!
Why You Are Fat - Natural Weight Loss Dieting Program
Have you ever wondered why you are fat and have considered going on a weight loss dieting program? If you did, then you must know why certain food makes you fat. Most if not all of us are somewhat carbohydrate addicts. We have pastas, pizzas, white rice, spaghettis, bread, refined flour food and confectionaries in almost if not all our meals. Just look at the queues at the fast food joints on a regular day and you will know what I mean. Bread and sweet sugary drinks are the menu of the day, naturally.
Some of us are reluctant to embark on a weight loss dieting program to lose that excess baggage (body fat) because we think it is an exercise in sheer willpower and futility. "You are asking me not to eat bread/rice/pizzas/hamburgers, chocolates and ice-creams my entire life? You must be nuts!" Sounds familiar? For those who incessantly snack on biscuits and chocolates between meals to stave off hunger while working at the office, here is why.
To counter the effect of extreme glucose surge in your blood stream, your pancreas will pump more insulin than usual to bring your blood glucose level down. What happens then is that your blood glucose surges will then dip lower than your pre-meal level. When this happens, you start to get hungry and crave for more sweet stuff and more carbohydrate. This is why you reach for sweet snacks and drinks instinctively. Thus the vicious cycle continues again and again and you are eating more and more calories. So choosing the food in your meal is important so that you will not get hungry fast and then consume more calories to satisfy that hunger upsetting your natural weight loss dieting program. When more carbohydrate is consumed than can be stored by your liver and muscles as glycogen, they are naturally converted to fat.
So what should you do?
Well, you can start to limit your carbohydrate consumption (note that I said limit and not stop) and on top of that, choose slow digesting carbohydrates especially carbohydrate with fibers like fibrous vegetables, fruits, legumes, brown rice and brown bread, your insulin spike will not be so eccentric and therefore you will not get hungry or having your sweet tooth so often.
Now think about it, if you do not reach for your snacks and sugary drinks that often, it means that you are consuming fewer calories. So if your caloric consumption is less than your caloric expenditure, you are right on a natural weight loss dieting program without even realizing it. Better still, you are not going on a hunger and starvation diet because you will not get hungry that easily. Just imagine now that you are losing weight naturally, what if you incorporate an exercise routine into your natural weight loss dieting program to burn off some more calories? Your natural weight loss result will be amazing wouldn't it?
Now that you know why you are fat, let's get started on this natural weight loss dieting program.
It is one of the most difficult questions to answer for health specialists around the world. No matter how hard they push their clients to lose weight by exercises or suggesting low-calorie food. In some cases they also lay helpless against the genetics or psychological behaviors of a person that plays a crucial role in controlling the pace of any weight loss program.
You unwittingly and naturally reach for such snacks because of the food you chose to eat earlier at an earlier meal. If you start the day with three or four slices of white bread spread with fruit jam or margarine and then wash it down with coffee and sugar, you can be sure you will be craving for snacks by mid-morning even though your breakfast was a filling one. When your food made up primarily of carbohydrate, especially refined carbohydrate like white bread and pizzas, with little protein or fat, not to mention high in sugar, your blood glucose surges crazily following that meal.
The genetic composure of our body outlines the fat distribution and thus our body weight. Genes are also responsible for our attraction to specific types of food. Some eating habits of parents get transmitted through genes to their children. The intricate chemistry of our genes also decides how many calories we will burn while sitting or walking around the park. Some people never gain weight no matter how much they eat, it's all natural. Genes are the basic codes around which the whole programming of our body evolves. They decide our skin texture, hair color, eyes, and our tendency to gain or lose weight under certain conditions.
People who are masculine "macho-stuff" usually burn more calories than their fatty counterparts. Because muscles are the power house of the body, it is where most of body fat gets burned each day. An easy mantra for gaining fitness will be to increase your muscle mass, consequently your body will look more attractive and slim. On the other hand, fats have very low metabolic rate when compared to muscles. It means more the fats lesser will be your capacity to burn them.
Now, you will be thinking that you can't lose weight due to the complex functionality of your genes and will remain over weight for life. In fact it's not true; you are not powerless to influence your body weight. Any weight loss or weight maintenance plan your are following should emphasize increasing metabolic rate via a combination of aerobic, strength exercises, proper nutrition, and strategic meal planning
Remember diet pillsor other remedies will help you only if you are actively exercising and taking a nutritious diet. Since most people live very inactive lives it's important to understand that the right weight loss supplement can and will increase your chances of losing weight. Last but not the least, though, the decision to lose weight is ultimately up to you.
Jody taylor, an associated as well as a contributing editor the Hateweight.com for distinct article sites/journals. Please feel free to visit the website Hateweight.com for more information on Obesity, Weight Loss methods, diet pills exercise or any Fitness related issues. Or write to him AT firstname.lastname@example.org. Any comments and /or suggestions will be highly appreciat
Perhaps you're a student, trying to make it on a student budget. Or, you're a stay-at-home mother with little cash to spare. Or you're just getting started in your career and you don't have much in the way of disposable income. No matter what your situation, know that there are inexpensive ways to exercise for weight loss.
To begin with, one of the most cost-effective ways to exercise is simply by walking. It requires no special equipment--other than a good pair of athletic shoes. You can do it virtually anywhere--in a park, on a hiking trail, or around your neighborhood. Walking is also one of the best methods of cardiovascular exercise around. If you're able to increase your pace from three-and-a-half to four-and-a-half miles an hour, you can expend 50 percent more calories. That means that, in a half hour of walking, you could burn more than 200 extra calories.
Another low-cost way to exercise is to work out with an exercise videotape or DVD. These tapes and DVDs can cost less than $20, but they can provide you with a year's worth of exercise routines. Assuming you already have a VCR or DVD player, you won't have to invest in any expensive equipment. You can also do the exercises in the privacy of your own home, so you don't have to worry about how you're dressed. Also, a number of television stations run exercise programs--the only money that's required is paying your monthly cable bill, an expense you might already have.
Another goal that we need to set is for exercise. You can't just cut down the food intake, you also need to exercise and raise your metabolism rate. One mistake that people make when trying to lose weight is that they deprive themselves of all the foods that they love. Wrong! You can have anything in moderation. If you try to deprive yourself of the foods that you love, it will back fire on you and you will end up eating more than normal. Also, it will de-motivate you if you have the mindset that you can never have that favorite piece of chocolate cake again!
Yet another way to exercise without putting out a great deal of money is to ride a bicycle. While you will have to invest in a bike, you might be able to pick one up at a low price by buying second-hand through a newspaper ad or through a used bike shop. Once you've bought your bike, you won't have to invest any additional money in your exercise routine.
A number of magazines offer regular exercise features. These can be quite good and may even offer full-body workouts. By investing a mere $3.00 in a magazine, you might be able to find a fitness routine that you can use the entire year through. If you want to be really frugal, you can simply check out a fitness magazine from your local library and Xerox the exercise pages for future use.
One no-cost way to exercise is to dance. You don't even need any training--you can simply get up out of your seat and begin to move. Turn on a radio station with dance music and let yourself go. You might also consider checking out dance CDs and audiocassette tapes from your neighborhood library.
You can also pick up free exercise tips from the Internet. You'll find that many exercise experts offer their own websites which are filled with valuable information. Your doctor can also help you in developing an exercise routine that's right for you. As you can see, it doesn't take a great deal of cash in order to exercise. And physicians say that, with regular exercise, you should be able to lose weight. By investing just a little bit of money up front, you can achieve as good a workout as you would be able to get at an expensive gym.
Ray Kelly is an Exercise Scientist with 15 years experience in the health and fitness industry. Sign up for his Free Exercise and Meal Planner at The Biggest Loser or http://www.free-online-health.com
These days it seems like everyone wants to lose weight. Whether it be for appearance issues or health reasons, it is becoming quite the trend. But we all know that it is not always easy to lose weight. Weight loss motivation is one of the hardest types of motivation to acquire. Why is that? First of all we need to have food to survive. It is not something that we can just put away and never pick it up again. So healthy eating is one goal that we need to set for ourselves. This goal will give us a tool to weight loss motivation.
So setting goals is probably the first step in weight loss motivation. Set realistic goals for yourself. If you think that you can realistically stand to lose 15 pounds then write it down. If you think that you can start that goal by running 1 mile per day, then write it down. Maybe you can only walk 1/2 mile per day. Whatever you think you can do realistically, will be your new goals. Just do not set them too high. Make sure that they are goals that are possible to meet.
It is a good idea to write the goals down and keep them where you can look at them daily. This will remind you of what is important to you and why you are wanting to achieve weight loss motivation. Reward yourself when you lose a pound or two. Pat yourself on the back, buy a new sweater, or do whatever it takes to make yourself feel better (no food rewards, though!) A reward must be something that you desire. If it isn't, then it is not a reward and it will serve no purpose.
Out of all the reasons to get motivated, such as financial gains, workplace motivation, etc. Weight loss motivation seems to be the one most sought after and the most difficult to obtain. It can be done. It will eventually become a habit to do the morning workouts and replace the old habits in your life.
Peter Murphy is a peak performance expert. He recently produced a very popular free report that reveals how to crush procrastination and sustain lasting motivation. Apply now because it is available for a limited time only at: motivation techniques
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