Lose weight in simple steps

A Quick Guide To Weight
Loss For Beginners
Lose
Weight
in
SIMPLE
steps

9 Super Foods to
Help Weight Loss
E
3 Lose weight in simple steps
ating some foods can actually help you to lose weight. Eating more and losing weight has got
to be a great choice for anyone who is trying to lose a few pounds, so here are some of the
super foods which can actually help with your weight loss goals.
1. Apples - the perfect snack on the go. Apples are seriously good for you and can help with weight
loss problems. They are also packed with antioxidants which can help to combat the "apple shape" or an
excess of belly fat. If you want to lose weight you can start by munching an apple every day.
2. Steak - just so long as it's lean this can also help you to lose weight. Organic beef is the healthiest
variety of them all. Steak should be grilled or broiled and served with plenty of crisp salad or veggies.
3. Eggs - and I mean all of the eggs - the yolk and the white, just leave the shell. Poached, boiled,
omelets and scrambled eggs all make the perfect way to start the day but if you don't have the time to cook
in the mornings make a tortilla or frittata on the weekends and eat the slices throughout the week.
4. Kale - is another super food which can help you achieve your weight loss goals. There are only 34
calories in a cup of raw, chopped kale but plenty of calcium, iron and fiber.
5. Oats - are another super food which can help you to lose weight and make the perfect breakfast.
All types of oats are healthy but steel-cut and rolled varieties are the best of the best. They make a great
alternative to breadcrumbs when you're making meatballs.
6. Lentils - help to flatten the belly, and that's a fact. There are loads of different types of lentils but
the yellow and red ones are the quickest to cook. They blend in with lots of different dishes thanks to their
mild flavor yet can add plenty of texture and substance to lots of different meals.
7. Salmon - is great for your heart and great for your waistline. They are a brilliant source of Omega
3 which, among other things, helps to build muscle and the more muscle your body has the more calories it
naturally burns. Wild salmon is the best choice if its available with fewer pollutants.
8. Blueberries - all berries are good for you and blue food is good for you so blueberries are double
good for you when you are trying to lose weight. Why not think a little differently at breakfast time and
instead of sprinkling a few blueberries onto your cereal simply sprinkle a little cereal onto a bowl of
blueberries before adding the low fat yogurt or milk.
9. Avocado - some people worry about eating avocado when they are trying to lose weight because
of the fat content but they really shouldn't, avocado really is a fantastic food for weight loss.
There are other foods which are also great for anyone who wants to lose weight,
this is just a small sample of foods which you can eat more of and still lose weight –
fantastic!

A Quick Guide To Weight
Loss For Beginners
Losing weight can seem very hard, especially if you tried several methods in
the past and did not get the results you expected. You can actually reach a
healthy weight by simply adopting better habits. Keep reading if you want to
learn more about weight loss methods that work.
orget crash diets, intensive exercise programs and counting calories. These weight loss
programs can help you lose a few pounds but you will not be able to follow these
unusual diets or exercise programs for very long. The best way to lose weight is to
adopt better habits for good. Your goal is to transform your lifestyle, not to go on a
crash diet for a few weeks before going back to your old habits.
Transforming your habits can take some time. It is best to take small steps so you can
work on getting used to your new lifestyle rather than expecting to transform the way you
eat and organize your time overnight. You will get better results if you take as much time as
you need, even if you do not progress toward your ideal weight as quickly as you were hoping
to.
Find new foods you really enjoy. You
should introduce a couple of new foods in
your diet on a weekly basis. Try cooking
new foods in different ways or combine
them with spices. Replacing all your
favorite unhealthy foods with better
alternatives you enjoy just as much will
make adopting a healthy diet a lot easier.
You can still eat your favorite unhealthy
foods as long as you eat very small
quantities once in a while.
Adopt a more regular schedule. Try getting up early and have a healthy breakfast to start
your day. Have three meals at fixed hours during your day or try eating five smaller meals if
you always feel hungry between your meals. Organizing your time more efficiently will help
you find some free time to exercise regularly. If you do not have time to work out, try being
more active, for instance by walking for thirty minutes a day or by riding your bike to work.
Exercising regularly is a great way to tone your body and reach a healthy weight. Start
working out for twenty minutes a day or have two or three longer workout sessions on a
weekly basis. Look for exercises you really enjoy so your fitness program stays fun and
interesting. You could for instance join a team so you can practice a sport you enjoy or sign up
for a martial art class if you want to acquire some new skills. Fun exercises such as dancing,
practicing aerobics in the water or even playing in the back yard with your children are also
great ways to get some exercise on a regular basis. Losing weight is not as hard as it seems if
you focus on adopting a healthier lifestyle rather than counting calories. Follow the tips you
just read and you will soon get the results you always wanted.
Adopt a more
regular schedule.
Try getting up early
and have a healthy
breakfast to start
your day.
4
F
Lose weight in simple steps

Transformation Weight Loss Drops
A Simple Solution for Quick
Weight Loss:

There are effective methods for losing weight quickly.
Typically, a dieter will often use the formula of consuming
fewer calories each day, in an effort to lose weight. However,
this brings with it many of the effects that can cause long-
lasting problems.
6
Some of these issues include an increase in hunger pangs,
which tends to increase the cravings for sugar and food. Often
times this type of method will leave the individual weak because
their levels of energy are extremely low. As a result, they will tend
to start binging uncontrollably, which can cause more problems,
in the end. Simply reducing the amount of calories consumed
every day will slow down the metabolism, and cause the body to
store additional fat.
Losing weight properly requires a better understanding of
exactly how the body works. If the individual consumes the right
amount of calories (typically 1500-2500 calories each day), of the
right types of food, they can quickly lose weight. This includes
eating the right types of protein, complex carbohydrates (not
sugary foods) and essential fats.
By consuming the proper amount of calories each day, the
body will not gain weight, or lose weight. It requires an additional
trigger for weight loss to begin. This can be easily accomplished,
by requiring that the body burn more calories than it consumes.
This happens through routine exercise.
Exercising the Body
There is an inherent genetic
predisposition for the body not to
want to physically move, when it
does not have to. Every individual
is fully aware that they would
rather sit in front of the TV,
watching a movie, than to go out
for a long exhausting walk.
However, the body can be
trained to circumvent this natural
desire to stay at rest. The entire
process does not take long, and
produces amazing results.
There is a simple solution for quick weight loss that does not include dieting. With a simple change in
the foods that are consumed every day, along with adding a minimal exercise routine each day, the
individual can lose upwards of four or five pounds each month, which represents 50 to 60 pounds in a
year.
Starting Slowly
If all an individual does is eat the right amount of foods they
are supposed to every day, with the diet of highly nutritious
foods, and adds minimal exercise, they will start losing weight.
By eating the right amount of foods, the individual can start
slowly, and go for a simple 15 minute walk during the lunch
hour, or after dinner. 15 minutes of walking at a steady pace can
burn off a couple hundred calories every time.
Research indicates that one pound of fat is equal to 3500
calories, meaning if a person can burn off an additional 200
calories every day, it would take just under three weeks to lose 1
pound. Now imagine that the individual walks twice as much
each day. They can now burn off that same one pound of fat at
half that time, and lose a pound of unwanted ugly fat in just over
a week.
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Are There Any Weight Loss
Wonders?
Al ost e eryo e i the Wester orld (a d it s
growing in the East too, especially in Asia) either has gone
on a diet themselves or known someone who has. In
other ords, eight loss is i e eryo e s i d a d has
been now for decades. Unfortunately, it would appear
that certainly in North America, more people are having
weight issues than ever before. Nowadays even babies
can be obese!
If weight loss is an issue for you, there are so
a y solutio s out there that there ust e o e that s
just right for you. There are diets based on calorie
counting, based on reduced size of meals, more protein
and hardly any or no carbs. You name it, there is a diet
about it. The weight loss industry is a billion dollar
e terprise. No o der, he diets do t ork! I fa t i
the end after initially losing weight, you gain it back and
probably add a bit more. The circle starts again.
There is also a huge industry dealing with weight
loss supplements. Sprinkle this on your food to lose
pou ds hile eati g hat you a t…. Take this agi pill
and you will get your ideal figure. Again, some people
have had success with this approach but the majority of
people gi e up he it does t ork for the .
Exercising is also touted as a weight loss wonder.
Unfortunately while exercise in moderation can give your
body an overall better tone and is definitely good for you,
it often fails short of shedding those pounds you so want
to lose.
Continuing with this vain there are also
people out there that claim we should simply
listen to what bodies tell us and only eat when
we feel hungry and stop when we have had
enough. Today this is a novel approach as hardly
anyone remembers what it is like to be hungry
as we are inundated with food choices all the
time. Our appetite nowadays has more to do
with what we fancy than address actual hunger.
While this is a great way to go, it needs a lot
of discipline. It is also often inconvenient as you
might feel hungry when no-one else is which
could make meals with your family a problem.
7
All these approaches need persistence for
them to work. Then, if you lose the weight,
you have to be diligent and stay with the
program to keep the weight off.
Hypnosis and guided meditation is also now becoming
very popular in weight loss circles. While this makes
perfect sense – after all we basically always do what our
subconscious mind suggests – this approach is not for
everyone. Many people think this is plain ridiculous and
will not even consider it. Others buy CDS and digital
downloads and listen to them before going to sleep and
claim it has helped them. The basic message these
programs offer is that healthy food in moderation is the
way to go. The subconscious then embraces this and you
are drawn towards healthier food alternatives and maybe
your appetite will be somewhat suppressed.
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Beginning Your Weight Loss
JourneyLosing weight is something many people struggle to do for various reasons. While body image
and self-esteem are certainly oft-cited reasons, there are also many heath benefits to losing
weight. The most common are reductions in risk of diabetes, heart disease, and cancer. Losing
weight helps lower cholesterol, blood sugar, and blood pressure, all of which are beneficial when
regulated. Fortunately, there are several easy steps that anyone can do to begin their weight loss
journey. These are small changes that anyone can make to their life which will help them skip the
crash diets and begin to nourish and feed their bodies.
8
First, recognize that food is fuel. For many people, food has emotional stigma attached to it,
which often triggers cravings. Starchy foods like pasta and sweet foods like cake are good examples
of this idea. The emotional release that accompanies these foods can overshadow the detrimental
affect that they have on health and wellbeing. By recognizing that food is simply fuel for your body,
food ceases to have an emotional hold on you and your mind.
If you are trying to lose weight quickly,
the best food to nourish your body with
has been proven to be lean sources of
protein, cruciferous vegetables, and
complex carbohydrates like brown rice.
Since making all of these changes to your
diet at once can be overwhelming and
daunting, make small changes instead.
A few easy swaps include brown rice
instead of white rice, wheat bread
instead of white, and sweet potatoes
instead of regular potatoes. Remember,
anything that is overly processed or
contains lots of added ingredients is not
goi g to fuel your ody, it s goi g to take
longer to process and put more strain on
the organs responsible for filtering.
The most important thing to
remember during this phase is that you
do t ha e to e perfe t. I fa t, ost
healthy eaters recommend an 80/20 split
between healthy eating and splurges. If
you really want a cookie, go for it,
because moderation is the key here.
Lose Weight by Eating
Now, lets talk about some easy tips for weight loss. The most
common tip is to drink water. Water is an invaluable resource to
the human body, as it is made up of roughly 70% water. Drinking a
glass of water anytime you feel hungry can help ensure that your
ody is t o fusi g dehydratio ith hu ger, hi h is a o o
problem. Another good idea is drinking water before and after a
meal, which aids in digestion and helps you to feel fuller. Another
tip that really seems to help dieters is to swap out large plates for
smaller dishware. When plates are smaller, it appears that you
ha e ore food, a d you are t te pted to take ore to fill i the
gaps on your plate. This advice is simple but can do wonders for
tricking your brain.
Perhaps the most important part of beginning your weight loss
journey is to find a like-minded community to join. The Internet is a
great resource for this. Finding support has been proven to up your
chances of success in a weight loss journey. The most important
thing is to stick with it and not give up.

Many people eat
because they are bored or
they eat because they are
stressed. Many people spend
their lives either stressed or
bored so they really find
themselves in a no win
situation, and gaining weight
can make people become
even more stressed and self
conscious so they lock
themselves away, become
bored and keep on
munching.
In order to really
achieve their weight loss
goals they've got to get out
of this destructive routine.
Being overweight can
very often start in the mind
so it stands to reason that if
you can get your mind
healthy then a nice, slim
body may follow.
Aromatherapy can do a
lot to help lift the mood and
become less stressed, it can
also help to suppress the
urge of reaching to the fridge
for a pick me up - you won't
need a pick me up at all.
9
The Oils Which Help Your Mood for Weight Loss
Cravings - if you have a sweet tooth and are constantly
craving candies and cookies try the sweet smell of Vanilla oil -
the sweet smell should satisfy your craving for something
sweet to eat.
Stress - there are a number of different oils which may help
to relax and calm the mind to combat stress. These include
frankincense, jasmine, ylang ylang, lavender, grapefruit,
geranium, rose, sandalwood, benzoin, bergamot, mandarin,
vetiver and roman chamomile.
Uplifting - if your spirits are in need of a boost then the
sunny smell of jasmine oil can really help.
Emotional baggage - there is nothing more likely to bring
your mood down than a hefty portion of emotional baggage;
many people carry it through their daily lives without even
realizing that it's there. If you are bogged down with emotional
baggage which is hampering your weight loss aspirations try
juniper berry - it should help any baggage return firmly to
where it belongs, in the past.
Depression - can lead to over-eating, and over-weight can
very often lead to depression. The oils which can help to
combat depression and therefore weight loss include lemon,
grapefruit, frankincense, clary sage, jasmine, ylang ylang,
orange, geranium, sandalwood, helichrysum and orange
blossom.
Confidence - people who suffer from weight problems very
often have problems with confidence issues too. Oils which
may help include bay laurel, cypress, bergamot, rosemary and
orange.
If you have been battling with any of these symptoms and
you feel that it's hampering your weight loss goals then why not
try giving some of these aromatherapy oils a go. The only thing
you have to lose is those extra pounds.
When thinking about aromatherapy and the different oils which can help your weight
loss efforts it is important to remember that we are all different. Different people do react
very differently to different oils - there is no one size meets all solution. Just because
particular oil works for one person it really doesn't follow that it will work for everybody else.
Different oils also react differently depending upon how you use them. Oils can be
inhaled, added to bathwater, massaged or burned, all of which can help to affect our moods.
Being in the Mood for Weight Loss
See also: Pure Essential Oils

Burning Calories for
Weight Loss
Three twenty minute weight training sessions
per week will not only help you to build muscle and
burn calories faster, it will also help you to tone up
and look better.
Another way to speed up the metabolic rate is
to simply move more. Moving at each and every
opportunity to help to increase the metabolic rate
and burn those calories faster even after you have
stopped moving. Increasing your movement
throughout the day does t o ly ea alki g to
work or taking up running. There are plenty of ways
in which you can simply move more when taking
part in your daily activities and help to boost your
calorie burning power:
• S i gi g your legs i stead of sitti g still a help
• Tappi g your feet a help too
• Dru i g your fi gers a e e help to i rease
your metabolic rate
• Sta di g up a d ha i g a good stret h e ery o
and then can help
• Cha gi g positio
• Mo i g your head a k a d forth, side to side
• Maki g the effort to use the toilet up the stairs
• Taki g the stairs i stead of the ele ator
• Walki g arou d hilst talki g o the telepho e
• Getti g i to the ha it of le hi g a d releasi g
your muscles periodically throughout the day
• Parki g further a ay fro ork – maybe just in
the furthest corner of the parking lot instead of the
closed space
Other ways in which your metabolic rate can be
increased to help with weight loss include eating
more spicy food, particularly chilli - your metabolic
rate may increase by as much as 50% for the
couple of hours following a spicy chilli, and if you
do take part in more strenuous exercise like
ru i g or y li g you ll e happy to k o that
your metabolic rate will increase and continue to
burn calories long after your exercise session has
finished.
Weight loss can be really made to be
quicker and easier if you help your body to burn
more calories by increasing your own metabolic
rate. Basically the metabolic rate (or MR) is the
rate at which your body is able to burn the
alories you e eate . If you eat 2500 alories
each day and burn 2500 calories each day your
weight will remain the same. If, however, you eat
2500 calories each day and burn only 2000
calories each day you weight will increase by
about 1 pound each week.
The speed of your metabolic rate is not set
in stone – there are ways and means of speeding
it up to help reach your weight loss targets faster.
How to Burn Calories Faster
Speeding up the metabolic rate will help
your body to burn calories faster and you to lose
weight. One of the ways in which this can be
achieved is by building muscle. Every extra pound
of muscle you have will increase the rate that
your body uses up calories by 50 per day – regular
exercise like weight training can help to increase
the metabolic rate by up to 15%. Metabolically
active muscle burns up more calories than other
types of ody tissue e e he you re ot doi g
a ythi g. Bur i g alories hilst you re sitti g
down – that sounds good to me!
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Common Myths About Weight Loss
There is so much talk about how to lose weight that it
can be sometimes a little difficult to decide which the facts
are and which is pure fiction. Here are a few of the most
common myths about weight loss.
The only way to lose weight is with a radical exercise
program - myth. The best way to lose weight and maintain
your healthy weight is to make small changes to your diet
and lifestyle which you can adopt for the future. Losing
weight begins in the kitchen not in the gym. By all means
you should incorporate some activity into your life but
you've still got to watch what you eat. Eat less, move
more, lose weight and feel great.
Healthy foods
cost more than
unhealthy foods.
I can't afford to
lose weight -
myth.
Healthy foods cost more than unhealthy foods; I
can't afford to lose weight - myth.
The truth is that it is often cheap to eat a healthy diet
than it is to buy pre-packed, processed foods.
You will pay a lot more for a ready meal which is high
in salt and fat than you would have to pay to buy the
ingredients fresh and make it yourself.

12
There are many more weight loss
myths which I'm sure you've heard of,
this is just a snapshot of some of the
most popular misconceptions which
people have about how to lose a few
pounds. Remember that adopting a
healthy eating and exercise program is
really the only way to lose weight
healthily and maintain the new you.
The best way to lose weight is by
starving yourself - myth. The fact is that you
are unlikely to sustain any weight lost due to
a crash diet, as soon as you start eating again
you are likely to pile the weight back on
again plus a few extra pounds.
Crash diets are so difficult to
maintain that as soon as you start to eat
again you often eat more than you actually
need. The best way to lose weight is to adopt
a healthy eating lifestyle whereby you can
lose weight slowly and keep it off without
ever feeling hungry.
You must stop snacking to lose
weight - myth. It isn't the fact that people
take a snack that's the problem; the real
problem is what they choose to snack on.
Lots of people need to snack between meals
to keep their energy levels up, particularly
those people with an active lifestyle.
Many snacks are high in sugar and
fat so avoiding things like chips, cookies and
chocolate and replacing them with things like
fruit or vegetables means that you can enjoy
a snack without gaining excess weight.
Drinking lots of water will help you
to lose weight - myth. Although this one is
almost true! What happens is that the water
keeps you hydrated (very important for your
health) which stops you from getting the
urge to snack. People who are thirsty can
often mistake the signs for hunger and reach
for something to eat when in actual fact a
calorie free glass of water would have done
the trick.
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