5 Simple, Smart And Easy Ways To Lose Weight Quick

By Expert Author: Joel Riley

If you've always wanted to lose weight now but never knew what to do to get started, here are 5 simple ways to quickly get you back to eating healthy and lose those extra pounds.

#1 is Cardiovascular Exercise (aka Aerobic Exercise)-. It is recommended that a minimum of 5 sessions per week of 30 minutes in length each for there to be any significant affect on weight loss. Don't have time for a solid 30 minutes stretch (nor the stamina)? No problem. 3 sessions of 10 minutes each in one day counts as one 30 minute session.

#2 is Keep a Food Diary - Keeping a written record of what you eat, how much of it you eat, and when you eat it. In addition, it advises jotting down a few words about your level of hunger prior to eating and any thoughts or feelings you had afterwards.

#3 is Eat Slower - Don't race through your meals. Take your time to chew eat bite well. Not only does your food digest better, but when you eat slowly, you give your brain the extra time it requires to process how hungry, how satisfied and, ultimately, how full you are.

#4 is Health First - The next tip is a change in belief, a shift in your state of mind, whereby you train your focus on staying healthy, not on getting thin. When you're healthy, you achieve and maintain your natural and ideal state.

#5 is Smart Dieting - Yes, some foods are worth cutting out of your diet altogether. But choose the right foods. Lowering your fat intake is an easy and obvious choice as fat contains twice as many calories per gram as carbohydrates and proteins.

Losing weight first begins with you taking the first step. And that is to find out a proven weight loss program to quickly help you shed those extra pounds and at the same time, not straining your health. Use the above tips to align your body to health eating and choose a definite weight loss program wisely.

Article Source: http://www.articlesphere.com/Article/5-Simple--Smart-And-Easy-Ways-To-Lose-Weight-Quick/180620

Losing Weight Quickly - The Secrets You Rarely Hear About

By Jennifer Jolan

Here are some losing weight quickly secret tips that aren't talked about much. Instead, you are bombarded with common-sense advice that basically insults your intelligence. Read this now if you want some REAL TIPS on how to lose weight fast.

Losing Weight Quickly

1. Belly Rubbing

Kinda seems silly, but belly rubs can help you to lose weight in 2 ways. First, when you rub circles around your belly button area, you help the digestive process. This actually stimulates better and more efficient digestion.

The other way requires that you rub your hands together for 10 seconds to create some heat on them. When you're rubbing over your stomach fat, this heat goes from your hand and right past the skin and into the fat cells where the heat helps to loosen up these hard deposits.

I suggest you do this a total of 4 minutes a day. The best times are early in the morning and late at night. 2 minutes each time.

2. Cold water treading

This is nothing more than walking in-place in cold water... in your shower. You can do this after your shower or whenever. Just fill up your tub with 3 inches of really cold water and walk in place for 2-3 minutes once a day.

The reason why this is good for weight loss is because it forces your body to react to the cold water by going into thermogenesis. This means your burn off body fat. You do this because the body is trying to maintain it's internal temperature that is being thrown off because you were walking in cold water.

The body fat being burned helps to raise your core temperature back to normal.

Use these 2 secrets for losing weight quickly.


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Jennifer Jolan

Article Source: http://EzineArticles.com/?expert=Jennifer_Jolan

Losing Weight Fast - Advanced Tips That Don't Require You to Go on a Diet Or Exercise All Day Long

By Jennifer Jolan

Losing weight fast isn't as hard as you may think. Sure diets and lots of exercising help, but who wants to do all that? Here's an easier way to accomplish faster weight loss.

Losing Weight Fast

1. Remember diet and exercise can't overcome your hormones

Maybe you do eat pretty healthy and maybe you do exercise a fair bit, but yet... you still can't lose any weight no matter what. If that's the case, then the problem is most likely with your hormones.

Your hormones are managed by the Endocrine System. It's like the switchboard. Unfortunately, it can get messed up and pour out hormones in an unbalanced and chaotic manner. When this happens, weight loss is halted and weight gain is usually likely.

The surprising way to bring your hormones back into balance is by spinning around in a circle.

Nothing too complicated here... just watch how kids do it and spin just like them. Try it now. I bet it's not what you expected. Once your hormones become balanced again over a period of days, weight loss will start to happen.

2. Do a 15 second "COLD WATER BLAST"

Understand that you can induce thermogenesis using cold water... not just drinking cold water too. What you do is take a shower. Don't change anything there. If you don't know, thermogenesis means your fat is being burned off.

Ok, now once you've finished up with your normal shower, I want you to turn the water to extra cold and then rinse it over your whole body for 15-20 seconds.

The SHOCK of the cold water will force your body into burning fat to maintain it's core body temperature. Voila... you are losing fat and weight. This "afterburn" of body fat can last well over 10 hours... from just 15 SECONDS of water.

Here are just 2 ways to losing weight fast without diet and exercise.


If you're SICK and TIRED of getting the same old boring weight loss advice... you know, like "Eat more fruits and vegetables, drink 8 glasses of water, jog, and Blah Blah Blah", then...

Click http://www.weightlossguide4women.com to get your FREE EBOOK "How SPINNING Around Like a Child TRIPLES your Weight Loss". A strange, but true, way to LOSE 10 Pounds in 2 Weeks. I'm giving away this ebook today and tomorrow ONLY to anyone who visits my website! So get it before tomorrow night.

If you're truly serious about losing weight, then go to the link below to get your free ebook now. If you don't Lose 10 Pounds... I'd be QUITE surprised! http://www.weightlossguide4women.com

Jennifer Jolan

Article Source: http://EzineArticles.com/?expert=Jennifer_Jolan

Fast Weight Loss - 7 Day Diet Program for Quick Weight Loss

By Carrie Reeder

Do you have a big event coming up? Perhaps you have a great dress that you bought in the hopes of losing ten pounds, but just haven't gotten around to losing enough weight to fit into it. In addition to supplements and other weight loss products, maybe the solution to your problem is a seven-day diet.

Seven-day diets are developed to be followed for ONLY seven days, with at least two weeks in between. The popular cabbage soup diet, for example, has stringent guidelines for days one through seven, and promises a weight loss of about ten pounds in a week. As long as you go back to a sensible diet program after your seven day stretch, it is presumable that you can lose weight and keep it off. If your problem is obesity, this might not be the best plan for you, but if you're just a little bit overweight and just want to fit into those jeans from high-school this is a great alternative to a diet like Atkins or working yourself to death at the gym.

It goes a little something like this. Day one: eat any fruit except for bananas, and as much cabbage soup as you want. Drink any unsweetened teas and cranberry juice and plenty of water. Day two: Eat as many veggies as you can stand. Try to go with leafy green stuff (cooked or raw is fine) and stay away from dry beans, peas, and corn. Eat any veggies you want with your soup, and for a hard day's work congratulate yourself with a baked potato for dinner. You can even splurge with a little butter. For day three mix the first two days up, except no baked potato. On day four, eat as many bananas and drink as much skim milk as you'd like with your soup. No other fruit or veggies. This day is designed to lessen your sweet cravings.

Now you're already half way through the week. That wasn't so hard, was it? On day five, you can work some meat into your diet with either chicken (no skin!) or beef. Ten to twenty ounces of meat and up to six fresh tomatoes with at least one serving of your soup makes for an exquisite day of dining. Day six you can eat as much veggies and beef as you'd like with at least one serving of soup. On one of the two days, you can substitute broiled fish for your beef, but not both. On the last day, eat some brown rice and drink any unsweetened fruit juice. Eat as much as you'd like, and make sure you eat soup at least once.

That's it. By now, you should have achieved your short term weight loss goals with this low-fat diet, and with continued sensible eating and supplements, you should have no problem keeping the weight off. For more tips, do a quick Internet search. There are a variety of free diet plans on the web, including detailed menus for this and other like diets.

There are many products available to help you lose weight. There are supplements, diet plans, programs and online support systems to help you manage your eating habits and measure your weight loss progress. Some of these companies provide support and help with your dieting program. We can help you by providing you with a free list of our recommended best sources for effective weight loss products and services. To view our list of recommended sources to help you lose weight or to read more articles about dieting visit: Recommended Weight Loss & Diet Resources Online.


Carrie Reeder is the owner of eZerk, an informational website with articles and the latest news about various topics.

Article Source: http://EzineArticles.com/?expert=Carrie_Reeder

Free Quick Weight Loss Tips - Lose Weight at Lightening Speed!

By Florence Ramone
Looking for some tips that will help shift that unwanted fat as quickly as possible? These tips will contribute greatly to your weight loss program.

1) Kick the white bread in to touch.

I know, I know, we all love a nice white bread sandwich at lunchtime, but products made with white flour add more pounds to your waistline than the healthier option of products made with whole wheat. And don't be fooled by the "brown bread" option because that doesn't necessarily mean that they are whole wheat products as additives are sometimes added to colour white bread and create a "fake whole wheat bread". Do some research and make sure that your whole wheat bread REALLY is whole wheat.

2) Eat slower

Ever ripped your way through a meal only to feel really uncomfortable and totally bloated? One of the main consequences of eating quickly is a feeling like you are about to burst. This is because the quicker you eat, the more air you swallow with your food. This contributes greatly to this sickly and uncomfortable feeling we have after what should be a time of comfort and contentment. This all comes about because your brain is confused by the speed at which you're eating, and doesn't have to time to tell your stomach that you are full.

By eating slower, you have so many more benefits. Firstly, you will definitely not swallow so much air, which means that you won't feel so bloated, and those embarrassing burp and gas moments will be less likely. Also, because you are eating much slower, your brain is able to communicate correctly with your stomach and gives it a much more accurate idea of when you are really full. Try it for yourself and you will be shocked at when you actually reach the stage of having had enough to eat.

By applying these to tips to your daily routine, you stand a much greater chance of shifting that unwanted fat, as well as educating your body to the point of understanding exactly what it needs.

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Strip That Fat is a sophisticated dieting system that makes a mockery of diets that ultimately removes more pounds from your pocket, than from your waistline.

Don't be fooled into thinking weight loss involves changing your lifestyle completely and eating less, because the Strip That Fat system will probably introduce more meals to your diet than you are currently eating! To find out more, and to use the revolutionary Strip That Fat diet creator (where you choose the foods you want to eat!) head over to http://www.stripthatfat.com

Article Source: http://EzineArticles.com/?expert=Florence_Ramone

How To Lose Weight Rapidly Foods - 5 Top Secrets To Myths

By Pauline Masale
Nutrition supplements are a good addition to your bodybuilding and weight loss nutrition plan if you want to lose weight fast. How to lose weight rapidly foods is a very important questions to be asking. Weight loss supplements can work well with a good bodybuilding nutrition program because it improves the metabolism in the body.

Nutrition Myths and Tips To Help Aid In Rapid Weight Loss

#1 Myth: Load up on protein to gain more muscles.

Totally baseless. There is no scientific study that proved the association of extra protein to muscle gain. In fact, the proper nutrition for athletes prohibits an excess of 2 to 2.5 times the protein as in the RDA. To much protein intake can result in dehydration, kidney, liver problems, as protein needs a lot of fluid to remove waste products.

#2 Myth: When an athlete is thirsty, it means his body needs fluids.

The body might need fluids even if one is not thirsty. Drink plenty of water to keep the body flushed of toxins to stay fit.

#3 Myth: Sugar should not be a part of a good nutrition for athletes before a competition.

Sugar, which is a kind of carbohydrate, can actually fuel an athlete's energy, therefore improving his performance. Eliminating sugar in the nutrition for athletes may not let them perform at their best. This can hinder weight loss at the same time.

#4 Myth: Athletes who exercise for more than an hour are the only ones who need the sports drinks.

Totally untrue. Dehydration due to water loss can easily be prevented with the sports drinks.

#5 Myth: A good way to lose weight is through exercise.

If you consider your water loss as your weight loss, this may be true. But the water lost during exercise and other physical activities is to be replaced. Water loss is certainly not the same as fat loss. Proper nutrition for athletes and people who want to loss weight should be based on a health practitioner's advice and not on mere hearsay or popular beliefs.

With a question as to how to lose weight rapidly foods you should always consider a full body fitness plan to keep the weight off for good.

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Article Source: http://EzineArticles.com/?expert=Pauline_Masale

Fast Weight Loss Strategies

Fast, and at the same time natural weight loss seems like two contradictory things. Especially if you are the kind of person who has either experienced the hazards of instant weight loss programs or have witnessed others go through it.

Weight loss is a delicate subject as it involves our health and overall well-being. There is so much information on this single topic that it’s easy to get lost and confused. One needs to read and analyze the information presented and a judgement made if to believe what is being written or not.

The single most important factor to lose weight faster and naturally is to ensure consistency. Set goals that are practical, realistic and achievable. Say for example, if you have found that your average day doesn’t consist of much activity. Starting to increase your exercise levels might be a good place to start. Be realistic as well. Don’t set a target to lose several pounds in the first week, or plan to hit the gym right away planning to go everyday! Instead, start with a 30 minute daily walk and perhaps have a lighter dinner for the first week. Gradually you can start to increase your exercise schedule. For example, going twice a week to the gym and taking a brisk walk between days. You are bound to lose weight and gain confidence this way as you can achieve what you have set out to achieve and all because your goals are far more realistic.

Another very crucial factor is to ensure that your metabolism is not lowered during your weight loss program. This is least probable if you have resorted to quick fixes, like fad diets and weight loss pills and surgeries. These rapid weight loss methods are bound to put you on diets where you will be required to banish certain food items completely from your diet, hence resulting in lowered metabolism. On the other hand instead of starving and depriving your body, if you can replace high fat food with high fiber food and the starchy sugar with naturally sweet fruits, it will ensure constant metabolism with lowered intake of calories. This is a much better method!

You should also take care to see that you do not shock your system by making drastic changes in your diet. For example if you are vegetarian do not go for Atkins’s diet which will require you to take high levels of protein and completely eradicate carbohydrates from all your meals. It is true for the regular meat eaters; do not switch to ‘all fruits and vegetables only’ diet as it is bound create cravings and perhaps even lower your metabolism too. Both are enemies of a natural and fast weight loss program

Author Info:
Waiman writes on a variety topics and also in www.fastweightlossidea.com.

How To Lose 20 Pounds Quick!

How do you lose 20 pounds quick? Good question. It all depends on where you start. It depends on where you’re coming from and what kind of sacrifices you’re willing to make.

You can lose 7 to 10 pounds in a week, very easily, if you just clean up your eating. I mean really clean it up! We’re talking about drinking clean fluids…that means water. No saturated fats. No processed sugars. Lots of veggies…oh, and a tad bit of exercise. Say walking for 20 minutes a day after your last meal.

That’s a simple, good start. Easy stuff, too.

To lose 20 pounds quick you will need to hold steady on the above plan just a little longer. The first 10 pounds will disappear in about a week or ten days. Much of that will be water. When that’s done, you move a step further.

Next phase: exact same stuff. We’re not talking about killing yourself, here, especially if you haven’t been active for some time. An injury? That would be foolish. What good will the weight loss do if you’ve hurt yourself in the process? I’m guessing it might be depressing.

For your purpose: to lose 20 pounds quick, you don’t even need to join a gym, or lift a single weight. It’s called cleaning up your habits, if only for an abbreviated period of time. To lose weight, a small altering of your mindset is really the only essential. Begin and just stay the course, which is not always easy.

You must follow through. Action is a verb. It is continuous. Small daily adjustments, like the few outlined above are all that’s necessary. We’re talking about how to lose 20 pounds quick, not 100 pounds. You are always moving. The world spins and we move along with it.

We change our circumstances over time, mostly without notice. To effectively lose 20 pounds quick, you need to begin to take notice, to become more self –aware. It starts with the foods you eat, the fluids you drink, and the small steps you decide to engage in.

But it won’t take long. You can truly lose 20 pounds quick if you’re willing to take the very first, magical step. Simply begin.

Author Info:
Get your FREE subscription to Underground Weight Loss VIDEOS. Plus a FREE copy of your "can't miss" Fat-Slashing Power Formula: Weight Loss Secrets! Just for visiting: http://www.insaneweightloss.com

The Best Exercise To Burn Fat Quick

The route to successful weight loss is through burning the fat in your body. And as human beings we want to do this as quick as possible and get the results. I'm sure you understand though that the fat in your body is going to disappear overnight. After all it usually takes us a while to gain the fat so we need to have some patience and perseverance to lose it.

Even though its probably going to take a little time to lose your fat there are some exercises that you can do that will accelerate your bodies ability to burn this fat for good.

One of the best forms of exercise for burning fat is the use of weight training. Now I'm not talking about the type of weight training that bodybuilders do to end up with huge muscles. I'm talking about the type of weight training that increases your muscle mass. The reason for this is that the more lean muscle you have in your body the more fat that gets burnt. This fat burning also continues when you are going about your every day, resting and sleeping. Sounds good, eh? I suggest that you either add the use of weights to the workouts you're already doing. Or get yourself an individual weight routine that you do in addition to your other exercises.

Although this article is mainly about the best exercises for burning fat, exercise is not the only thing to consider in your quest for losing fat and achieving a great looking lean body. You do also need to think about the foods that you're eating as food plays a big part in your bodies ability to lose fat.

I encourage you to find out more about using weight training and choosing the right foods for fat burning so that you start losing your fat as quickly as possible.

Author Info:
Discover how to triple your fat loss and lose inches of your body to look better and feel great! Wendy Hearn has helped thousands of people find the bestways to lose weight

How To Lose 5 Pounds In 2.5 Weeks

The best way to lose weight and keep it off is to go about it realistically. You deal with reality everyday. The struggle to find clothes that fit, the snickers and the stares from people passing by. You know that you are overweight and you fight with that pain as much as you fight with your weight.

So how are you going to lose weight and keep it off. First you have to understand that realistically you should plan on losing about 2 pounds per week. I know that 2 pounds doesn’t sound like a lot, but the weight didn't go on overnight so it isn’t going to come off overnight.

The key to losing that weight is to use up more fuel than what you are taking in. Getting more active doesn’t necessary mean that you have to hit the gym for five hours a day. It means that you need to incorporate more physical activity throughout your day.

There just isn’t anyway around it, you have to exercise. At first you may find it tough and depending on your current weight you may have some shortness of breath… but those things will not last. And you can take it steadily at first and build up. There is no need to start off with boot camp aerobics. Instead start with walks, bike riding or swimming. Something that you are going to enjoy doing so that you stick with it.

You can’t skip meals either. You actually need to eat in order to lose weight. Yes, you read that correctly. You need to eat to lose weight. When you skip meals you make your metabolism slow down. Metabolism, that wonderful little process that burns the fat you have, and burns off the fuel you eat. The key to making your metabolism work with you, is to keep it running at a consistent “speed” through out the day. Plus, when you skip meals on a repeated basis, you put your body into starvation mode, so your body then holds on to whatever food or fuel you take in.

Now you are going to have to make some modifications to what you are eating. You need to give your body foods that are easier for it to digest that actually provide the body with the nutrients it needs to work properly. Look, who doesn’t crave a snickers bar every now and then. But what you need to focus on is reducing the foods that are high in fat, that have been processed and packaged and eat more fresh vegetables, fruit and natural foods.

Author Info:
Discover the secrets of burning fat . . .click here => weight loss tips FREE report "5 Critical Tips For Achieving Weight Loss Once And For All” Wendy Hearn has helped thousands of people find the best way to lose weight

How to Help Your Weight Loss In Seconds

Weight loss in seconds is possible and it starts in your mind. With the right thoughts followed by action, you can actually begin losing weight right this minute. It’s as simple as just keep making healthy choices for yourself. Make a decision to get smart with your eating and you really can lose weight in seconds.

The experts say that it usually takes 30 days for a person to break a habit, which means if you can take the unhealthy habits out of your diet you'll be on the track to not only getting thinner but healthier in a matter of a month. However this road to breaking the habit can be done a second at a time. Each time you feel the need to eat, take a second to make a healthy food choice rather than just reaching for a box of cookies. Keep making those healthy food choices a second at a time and within a month you’ll find it’s easier to reach for the carrot sticks instead of the muffins, and you’ll be feeling healthier and noticing that your clothes are starting to feel loose on you!

Begin by watching all the things you put into your body. Change anything that’s empty calories for something that’s healthier. For example a glass of ice water actually burns calories faster than a diet soda and has zero sugar. Water will also act as a filler, so if you’re feeling hungry in-between meals try a glass of water instead. Plus the water will keep your body hydrated and your skin will look so much better for it. The decision to drink water instead of reaching for something sugary will only take a minute, but look at the positive effect it can have on your intake for the day.

A lot of people tend to eat three meals a day but it has been proven that if you eat 5 smaller meals a day you'll lose weight. When a person only eats three big meals a day they fill up faster, sometimes they won't even finish what is on their plate for the next meal. This leaves an empty feeling in your stomach later and is normally filled by some junk food that is nearby and normally has a ton of calories in it.

Finally, you should try working out a bit. If this is not something you normally do introduce it little by little every day. A quick walk up and down the street or if you can a walk around the block or two. Gradually add to your work out, or hit the local gym. Once you start losing weight you’ll start smiling with the knowledge that you’re losing weight not by starving or exercising yourself into the ground, but rather by taking a few seconds to make a smart decision each time you’re faced with a food or exercise choice.

Stop Dieting and Struggling!

Are you fed up of battling to lose weight?

You have probably felt like this for a long time - you keep trying diets but they don’t work. They're full of empty promises and disappointing results.

Let me share with you . . .

Losing weight doesn't have to be hard work, eating foods you don't enjoy and boring exercise. Restrictive diets aren't the way to successful weight loss.

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It can be so much simpler. Find out how by signing up for my tips I'll share with you simple ways of losing weight that actually work. click here => weight loss tips for FREE report "Lose 10 Pounds - 5 Critical Tips For Losing Weight” Wendy Hearn has helped thousands of people with weight loss help

Quick Weight Loss -- The Healthiest Quick Weight Loss Plan

In general, quick diets are not healthy. The faster you lose weight, the faster you'll gain it back. Here are the top 5 reasons fast weight loss plans are not healthy...

1. Diet fast and lose muscle not fat.

2. Diet fast and lose water not fat.

3. Diet fast and cause diet shock.

4. Diet fast and make no lifestyle changes.

5. Diet fast and fail at long term weight loss.

The higher the rate of weight loss the greater the negative impact on your dieting efforts. It's hard to imagine how any attempts to lose weight fast could produce healthy results.

But I did my research and this is what I came up with...if planned properly, you can lose weight fast, using shorter time periods limiting weight loss to a 5% reduction in total weight. At this level, you can lose weight fast and improve your health.

At first, you will lose mostly muscle and water. But as you progress through each period, more and more fat will burn instead muscle. The way I see it, no matter how many fast weight loss warnings I write about, many of you will try the very next one that hits the market. Instead of fighting, I want to work with you and provide you the healthiest yet fastest way to lose weight.

The Healthiest Quick Weight Loss Plan:

Healthy weight loss comes from fat loss over a long period of time. Slow and consistent, a healthy plan delivers small successes everyday, building momentum along the way and peaking at the right time when you reach your goal. This is key.

Most dieters do the opposite...they experience fast weight loss early causing their momentum to peak mid-way through the diet. By the end of the dieting time period, they are completely deflated and not ready for the next stage of weight loss -- weight gain prevention.

My healthiest quick weight loss plan, minimizes the effects of fast weight loss by evenly spreading the weight loss over a six week period. Using my plan, most dieters lose weight between weeks 2-5. Other fast weight loss plans, report most weight loss occurring between weeks 1-3.

The Steps:

1. Week One, Part One -- drink a protein shake supplement everyday. Do not change anything else. Drink a protein shake that's a 50:50 mix of whey to casein proteins. The best time to drink the shake depends on your physical activities.

Since most bodybuilders know what to do, I suggest for the rest of us, a protein shake between breakfast and lunch or between lunch and dinner. The time you choose depends on when you have the longest period of fasting. For me, it's between lunch and dinner, so my shake comes around 3pm.

Part Two -- Start an exercise program, with the first week involving nothing but stretching major muscle groups. Stretching increases the tonal stimulation to muscles (tone) causing them to burn more calories at rest. Plus it protects against injuries.

2. Week Two -- Start dieting by replacing 1/2 of a meal with the same protein shake from last week. Do this for 1 week.

3. Week Three -- Replace one whole meal with a protein shake. Change the mixture of the shake to 60% whey and 40% casein proteins. For most people, this comes out to about a 500 calorie reduction.

4. Week Four -- Reduce caloric intake by another 250 calories. I suggest adding a second protein shake, made up of the same 60:40 mix and use it to replace 1/2 of a another meal.

Record the amount of weight you're losing. Never let it reach a rate of more than 4 pounds per week (that's double what I normally recommend).

5. Week Five -- Repeat week four.

6. Week Six -- Add back the last 250 calories you dropped and stop drinking the second shake.End Result

You could lose up to 12 to 18 pounds on average in 6 weeks. The exact amount depends on many factors including exercise.

Quick Weight Loss Summary:

Don't do it. Fast weight loss inevitably will lead to future weight gain. Just don't do it. But, if you do, at least follow my steps, the healthiest steps to fast weight loss.

To Healthy Living!

Michael A. Smith,

MDChief Medical Consultant

Diet Basics

Author Info:
Dr. Smith is the Chief Medical Consultant for Diet Basics, a website dedicated to on-line dieters.

Faster Fat Loss That's Healthy

copyright 2002 by Greg Landry, M.S.

If you're interested in losing fat, you're objective is to create a daily caloric deficit. For example, If you're consuming 1700 calories per day, and expending 2000 calories per day, your caloric deficit is 300 calories.

So, if you'd like to increase your daily caloric deficit, you have two options; to decrease your caloric intake by eating fewer calories, or increase your caloric expenditure via more activity / exercise. However, you cannot decrease your daily caloric intake much lower than 1200 to 1500 or so without potentially creating health and metabolism problems. So, the remaining factor in the deficit equation is caloric expenditure through increased activity / exercise.

The good news is that you can substantially increase your caloric expenditure. For example, if you're exercising for 30 minutes three days per week, over a period of several weeks you can increase your exercise to 60 to 90 minutes per day, six to seven days per week. An example of this would be 60 minutes of aerobic exercise, six to seven days per week and 30 minutes of weight training three days per week.

So, in this example, you would increase your monthly exercise minutes from about 360 to 1800. Plus, in addition to the calories that you're expending during exercise, you would also substantially increase the number of calories you're burning 24 hours-a-day, yes, you'll even burn more calories while you're sleeping. You can't beat that, can you? So, if you want to speed-up your fat loss, here's your game plan..

1. Tone your muscles with weight training three days per week.Toned muscles supercharge your metabolism! This should be done just after your aerobic exercise session.

2. Do some type of aerobic exercise (walking, jogging, swimming, stationary cycling, aerobic dancing, etc.) on a DAILY basis (preferably in the morning) for 30 to 60 minutes! Note: If you haven't been exercising, be sure to gradually increase your exercise time.

3. Do an additional 15 to 30 minutes of aerobic exercise in the evening, five days per week. Some people like to do this just before their dinner meal to decrease their appetite, but after dinner is fine too. In the interest of injury prevention and not getting bored with your exercise, try to alternate the type of exercise you do. For example, walking in the morning and aerobic dance in the evening.

4. Incorporate "intervals" into most of your aerobic sessions. Intervals are a powerful tool to help boost your metabolism. they are explained in detail in my article, "Intervals for Weight Loss"..

5. Develop a more active lifestyle. Look for the "hard" way to do things - the way that requires the most energy expenditure. Put this plan into action and you'll like the results - you'll look better, feel better, have less body fat and more muscle tone! Get movin'!

Author and exercise physiologist, Greg Landry, offers free weight loss success stories, a great newsletter, and other fantastic articles on his website.