5 quick tips for successful weight loss

Content
1. 5 Quick Tips For Successful Weight Loss
2. Weight Loss Routine
3. Why Eating Healthy is a Far More Effective Way to
Lose Weight Than Fad Diets
4.10 Fast Weight Loss Mistakes
5.Facts About Why Some Diets Don't Work!
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1. 5 Quick Tips For Successful Weight Loss
Those hoping to find a successful loss weight diet plan will be pleased
to discover the secrets to losing weight are not as complex as some
assume. Are you currently unhappy with your current weight and
physical appearance? If so, you are not alone as many people wish
they could improve their appearance through a loss weight diet plan.
However, unlike so many other people, you will do what they
seemingly are unable to do. You will take the steps necessary for
dropping the weight and keeping it off. And, no, the process is no
where near as difficult as some profess it to be. Here are a number of
helpful tips that can aid you in your weight loss goals:
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1. Reduce the amount of sugar in your diet
The first step - and one of the most important - is to reduce the
amount of sugar in your diet. Actually, the true villain here is refined
(processed) sugar since it is loaded with empty calories and can
notoriously raise insulin levels. As a result, fat storage becomes
promoted as opposed to reduced. Anyone seeking an easy loss
weight diet plan needs to immediate eliminate bad sugars from their
menu. Sugar simply undermines weight loss goals and needs to be
avoided.
2. Walking
Walking can also be a great way to boost any loss weight diet plan.
By walking, one does not necessarily need to become involved in
distance walking although that can be an excellent strategy. But,
simply walking to the store as opposed to driving can end up burning
off a lot of excess calories. Over time, these burned calories can lead
to tremendous weight loss achievements. Best of all, walking does

not require a great deal of effort to perform and anyone can do it
without the need for top cardio conditioning.
3. Drinking more water
Drinking more water is certainly helpful for those wishing to keep
their weight under control. While drinking bottled water is certainly
not a magic pill in terms of its ability to melt fat, it can help regulate
and speed up the body's overall metabolic function. Drinking 8
glasses of water per day can greatly help boost weight loss potential.
That is why it remains recommended for anyone interested in a loss
weight diet plan.
4. Strength training
Some form of strength training can most definitely be helpful for
those looking to lose weight. Many are under the impression that
strength training is mostly for muscle building. This is only partially
true as strength training can help melt fat away. This is because the
muscle growing process helps speed up the body's metabolism. Of
course, the faster the body's metabolism works the more effective a
weight loss plan will be. It is also not necessary to pack on a large
amount of muscle to achieve this result.
5. Eating a diet
Eating a diet that complements a weight loss plan is also quite
helpful. One of the best diets to utilize for a loss weight diet plan is
the Fat Loss 4 Idiots Diet. This is an excellent and logical diet that can
help you lose weight over the long term as opposed to the short
term gains many diets are known to deliver. Those looking to lose
weight are definitely recommended to check this particular diet out.

2. Weight Loss Routine
Losing weight is more attainable than most people think. It does not
come easy or quickly; but with patience, routine and discipline it is
possible to burn fat and loose a lot of weight.
Contrary to what you have heard on TV and other media outlets,
there is no quick weight loss routine. Most of the products they try
to sell you do not work and is not worth your time or money. So if
you are still trying to find a quick weight loss routine you need to re-
evaluate your goals. Loosing weight require nothing more than some
knowledge and effort.
On average a healthy weight loss routine will cause you to burn a
pound of fat every week. These numbers vary based on your size.
Larger people may loose more than a pound of fat per week but as
you get closer to your weight loss goal, your body settles down to a
pound of fat per week.
To loose a pound of fat, your body needs to burn 3500 calories. To
put this into perspective a large cheese pizza has about 2500
calories. So if you eat a lot of pizza then you are piling on the
calories. By eliminating one and a half whole pizzas from your diet,
you will loose little over a pound of fat. Loosing weight comes down
to caloric intake. By consuming less calories and burning more
calories, you will loose weight. It's is a simple as that.
Weight Loss Routine
Step 1: Calculating Your Body Fat

To start your weight loss routine, you first need to calculate your
body fat percentage. Your body fat percentage is the ratio of fat you
have in compassion to the rest of your body. You can use an online
body-fat-calculator of calipers to calculate your body fat.
Next you will need to classify your body based on the calculate body
fat percentage. Here is table showing the classifications of different
body fat percentages:
Men Women Classification
2-4% 10-12% Essential Fat
5-13% 13-20% Athlete
14-17% 21-24% Fitness
18-25% 25-31% Acceptable
>25% >31% Obese
Based on the table above you will be able to see where you and your
body fit and what body fat percentage you need to have in order to
achieve your goal of fat loss.
Step 2: Setting Your Goals
You next step in your weight loss program will be setting your goals.
Your weight loss goals can be anything from losing 5 pounds to a 100
pounds. It all depends on how much weight you want to loose.
When you are ready to begin you need to ask yourself "Am I serious
about the idea of losing weight?" If you answered yes then you need
to prepare yourself for the journey ahead.

Now losing weight is not a complicated matter, but it will require a
lot of effort and discipline on your end. I can merely provide you with
the tools to achieve your goals but you will be the one to implement
these tools.
To loose weight you will need to workout out consistently and
monitor your diet. You will need to lift weights and do lots of cardio
to but calories and fat. Also you will have to eliminate all junk food
from your diet and eat a more health, nutritional and balanced diet.
Step 3: Let The Fun Begin
To start things off mark down your body weight and your body fat
percentage. Then continue eating your regular diet for a day and
count all the calories you consume in a single day. Once you have
done that, take the total calories and subtract 500 calories from your
diet. Doing this alone will cause you to consume 3500 calories per
week and loose a pound of fat per week. Also I recommend eating
several small meals throughout the day instead of a couple of large
meals as this will keep your metabolic rate up which will help burn
more fat. For a good diet check out my weight loss diet article.
Next you need to get yourself in a workout routine. A good workout
routine will consist of three days of weight training and three days of
cardio. For a good work out routine check out my newbie workout
routine.
It is important to incorporate weight lift or weight training within
your weight loss routine as this will help build muscle which burns
calories. In my newbie workout routine, I recommended doing 30-40
minutes of cardio 2-3 a week. However, when it comes to weight loss
the more cardio you do and the more intense it is the better it is for

you. When losing weight I would recommend doing at least 60
minutes of cardio 3 days a week. If you can do more that's even
better. Cardio can include anything from walking, running,
swimming, bicycling, playing sports, etc. Remember that the more
intense your cardio workout is, the more calories you will burn, and
the more weight you will loose.
Follow this routine and at the end of the week weigh yourself and
measure your body fat percentage. You will find that you have lost
weight. If you haven't, don't be discourage just keep following this
routine and you will see guaranteed results sooner than latter.
Keep up the routine until you have reached your weight loss goal. If
you find that you have plateaued and aren't losing any more weight
with this routine, then it is time to kick it up a notch. You will need to
be on a stricter diet, consume even lesser calories, and workout
longer and at a more intense rate. As you loose more and more
weight, it becomes harder to loose weight as your body gets used to
your routine. So in order to loose the last couple of pounds you will
need to kick it up a gear.
Additional Tips
It is important to get at least eight hours of sleep as this is needed by
your body to repair itself after your workouts. While your body is
repairing itself and building muscle, you will be burning calories
which will help you loose weight.
I recommend that you do not weigh yourself everyday as your
weight will fluctuate. Your body is largely made up of water and this
fluctuation in weight is due to the change in your water weight. The
best gauge for how much weight you have lost is to measure your

body fat percentage. Your ultimate goal is to get your body fat
percentage down which will result in healthy weight loss.
So there you have it. Follow this weight loss routine and you will
reach your weight loss goal in no time at all.

3. Why Eating Healthy is a Far More Effective Way to
Lose Weight Than Fad Diets
Fad diets promise you magnificent weight loss results within a short
time, without you having to put much effort in. But if you have tried
some of them, you will know that many don't work. And if they do
work, you still find yourself gaining your weight back after a short
while. There are several reasons for that, and only if you understand
those you can find a way that will really help you to lose weight -
without it coming back.
The problem is: Fad diets focus on fast weight loss. This is their sales
secret: a promise people can't resist. It's tempting, irresistible, this
promise you could lose your excess weight without really doing
anything. Eating healthy, on the other hand, is a concept that does
not promise you the earth. It states that following its principles, you
will certainly lose weight, but it admits it will take time and a great
effort. Why now should this be more effective than a miracle diet?
Understand why you picked up weight
We gain weight because we eat too much and the wrong things.
Nowadays, we consume way more fat than we need, and much of it
is unhealthy fat. We also eat far too much sugar and focus on simple
rather than the healthier complex carbohydrates. Our portions have
grown too big, and we too often eat without actually being hungry,
like when we are bored or we just feel like. Understanding this is
essential for planning and realizing effective weight loss.
Unfortunately most fad diets neglect this part. But learning about
healthy eating will soon show you what you have done wrong and
how to make it better.

Consider what weight you lose
Fad diets make you lose weight very quickly, but much of the weight
you lose is water and muscle. This is what makes fast weight loss so
unhealthy. Following a healthy diet, your weight loss will be much
slower, but losing half a kilo to a kilo per week will ensure you really
lose fat, and you lose weight at a rate that your body can
comfortably adapt to without feeling exhausted or suffering health
problems.
Making lifestyle changes
This is something fad diets seem to forget. They don't explain to you
how to lose weight. Not a word about how to adopt healthy eating
habits and make healthy food choices. Meaning you won't know how
to prevent the weight from coming back. Fad diets focus on rapid
weight loss, but this is as far as their help goes. Afterwards, you are
left to your own device.
If instead you get some detailed information about how to eat
healthy - which foods to choose, how much of what foods to eat,
how much food you need - than you can step by step change your
eating habits and find a healthier lifestyle. One of the most
important principles of weight management is to make lasting
changes. If after your diet you go back to your unhealthy lifestyle,
the weight will come back. If you learn how to eat healthy and you
continue doing it, you will stay nicely slender.
Unfortunately, there is no magic formula for losing weight. But if you
lose weight properly, you only need to lose it once, because you will
be able to prevent it from coming back. Next time you think about a
diet, ask yourself what you want to achieve. Do you want to lose

weight fast and easily? Or do you really want to lose weight and
make sure it doesn't come back? If your answer is yes to the second
question, you are on the right track to success. It will take longer and
be harder work but it will result in real success: a healthier, happier
life at the end of the way instead of continuous yoyo-dieting with all
its disappointment and frustration.

4. 10 Fast Weight Loss Mistakes
Many people jump into a weight loss plan without having an idea of
what they are doing and how to do it properly. No two people are
alike and our bodies are different, so the weight loss plan that works
for me, may not work for you. Before starting any weight loss or diet
plan check with your doctor first. Here are ten of the biggest weight
loss mistakes I see people making all the time.
1) Not having follow up plan.
Trying to lose weight fast without a social support to back you up will
lead to a failed weight loss plan. First, have your doctor, RN, a
personal trainer, your workout partner, your significant other, your
roommates, and your friends all behind your weight loss or diet plan.
Research shows that you'll benefit most from a health professional
(i.e. a trainer) and a workout partner that is also successful. By
having yourself checkout by a doctor and getting him/her behind you
is your first step to success.
2) Not having a well written or structured plan
I served in the military for 30 years, and one of the things I learned in
the military was that you must have a well thought out plan to
accomplish any mission. We also would say no plan survives initial
contact. So be prepared to make modifications to your plan.
3) No variety.
After several weeks or dieting and working out, you need to mix
things up a little. Have a diet or weight loss plan that changes your
routine after several weeks.

4) Failing to understand that what goes into your body plays a key
role.
Exercising is a good way to lose weight and lose fat, but you also
have to watch what you eat and when you eat.
5) Not knowing your limits.
In order for any fast weight loss plan or easy weight loss goal to be
accomplished, you have to know your limits. You must set weight
loss goals for yourself and know your milestones. You should set
milestones that you want to achieve to get to your ideal weight.
Without weight loss goals and an end state, you are just setting
yourself up for failure.
6) And finally, focus on quality over quantity.
The "volume approach to fat loss" from the 1980's (characterized by
lots of cardio and lots of carbs) didn't work. For good reason. Stick to
high quality nutrition, and high-quality training.
7) Not eating right
Eat five or six meals a day. This spreads meals over the course of a
day rather than just eating one or two large meals a day which is not
good on the body.
8) Taking in too much sugar
Limit your consumption of sugar or processed foods. This includes
soft drinks, frozen dinners, even "sports drinks" - Gatorade, vitamin
water, all those types of drinks. You should also limit your intake of
processed foods and deli meats.

9) Failing to eat fruits and vegetables
Eat more fruits and vegetables. This provides you lots of vitamins and
minerals, they're going to boost your health; they are not very
calorie-dense, so you're going to be able to eat a large volume of
food without getting in many calories.
10) Not drinking enough water
Drink more water and cut out calorie-containing beverages. That sort
of goes along with Pillar 2, with the sugar, but here we're looking at
beer, soda, those $5.00 lattes from places like Starbuck's or your
favorite coffee place.

5. Facts About Why Some Diets Don't Work!
In Weight loss plans especially for fast weight loss low carbohydrate
diets only work temporarily.You'll lose weight but once you're off
you gain it back and then some.Not only is gaining more weight
horrible, but low carbohydrate diets make you feel like crap...give
you low energy...headaches...nausea...mood swings...lack of focus
and anger spells. Your brain needs sugar to function. Make sense?
Not letting down the fact you can develop bowel and/or elimination
issues.
Low calorie diets are the equivalent of forcing a "famine" on your
body. Not only will you lose precious muscle mass (which burns off
the fat), but the second you go back to normal eating...your body
thinks Time to store this stuff for the next time I'm starving!? Think
of inflating a balloon!
Low fat diets are the reason many people today find it difficult to
lose weight.It sounds ironic but its a fact. Dietary fat controls many
critical processes in your body...burning fat is one of them. In fact,
dietary fat is necessary to produce certain hormones that control
everything from sex drive, muscle mass, mood and of course how
your body burns fat.
Not only do low fat diets create a negative hormonal environment,
but they also force you to eat higher carbohydrates and often high
sugar. Most of the low fat foods around are VERY high in sugar.
Counting points and calories.Definitely you would think that those
were the proper ways to lose weight,reality is a different story.
Counting points...is the equivalent of the Low Calorie diets. Counting

calories is unrealistic and the body is not designed to be fed like a
machine. It has its own rhythm.
Fighting your body's natural rhythm will get you sick more
often.When your body needs more food...you have to feed it!
Liquid diet as an option of weight loss? Honestly,if you were to feed
yourself liquids like protein shakes and juices all day for days on end,
you'd end up losing some weight, but guess what? Your body would
lose its ability to process food normally and fight back. The second
you ate any normal food, you better be near a bathroom! Liquid
diets can be dangerous and have been known to cause gastric
distress. Not only will you be lacking fiber, but you would also taking
away your body's evolutionary response to digest food. Your organs
need the exercise.So if youre planning on taking liquid diet as weight
loss plan think again.
To make maximum use of the right diets for weight loss you need the
right information on how to start and once you do be consistent in
taking those diets.
To find out the right diets for weight loss and more weight loss plans
that work to give you guaranteed results visit

5 quick tips for successful weight loss

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5 quick tips for successful weight loss