How to Lose Weight

This is good motivation to work hard and lose weight the right way.

clipped from exercise.about.com Despite what you may think, losing weight isn't a mysterious process. In fact, weight loss doesn't even have to involve strange diets, special exercises or even the 'magic' of pills or fitness gadgets. Want the secret to weight loss? Make small changes each and every day and you'll slowly (but surely) lose those extra pounds.

6 Simple Tips To Lose Weight Fast

Many people try to lose weight using the latest diet fads and exercises and should realize that the easiest way to shed those few pounds is to begin with the following tips to losing weight fast.

1. Establish realistic and obtainable goals. Don't set up exercise routines that will eventually burn you out or discourage your progression. Whenever you attempt to lose 20 pounds in 2 days and severely restrict your calorie intake, you're setting yourself up to fail. A slow, deliberate and steady decrease in weight succeeds everytime. A good rule of thumb is to make smaller attainable goals in your quest for bigger, tougher goals. All in all you will find that you will achieve more goal constantly and consistently.

2. Don’t attempt to do to much at first. Attempting to exercise for an additional 60 minutes a day each week actually will not decrease any more weight than exercising half as much. Your body is an amazing machine, but it needs time to rest and adjust after good physical exercise.

3. Start a exercise plan that provides at least fifteen to thirty minutes brisk activity. Exercise such as swimming, brisk walking, jogging, step aerobic and even dancing.

4. Listen to your body. Not all weight loss programs work for everyone. Different body types, physical capabilities, medical conditions and diet restrictions and other factors will determine what plan or exercise is best for you. For instance, if all you are able to manage is brisk walking, continue to concentrate what works for you.

5. Never eat prior to crawling in bed. Your body burns off fewer calories as you sleep. Those late meals will settle in your stomach and won't properly metabolize and will be stored as unused energy. Have you eaten a late meal and woke up the following morning feeling restless. Your stomach is an energy burning machine. It will work overtime trying to convert those late meals to useful energy. But be sure you fuel your body early in the morning to avoid hunger pains later on in the day. If you eat at least 5 times throught the day you'll never get the hungry feeling. Be certain that overall calories ingested are wise and do not overindulge, practice portion size control during all meals!

6. Carbohydrates can help you slim down . Many people believe that carbohydrates are bad for you. In contrast, carbohydrates can be your number one asset to help you lose weight! A good sensible diet that incorporates carbohydrates such as fruits, veggies, wholegrains will happliy result in weight loss. Another good quality of carbohydrates is that it will also assist you battle hunger pangs. The ideal way to eat carbohydrates is by eating natural foods which haven't been refined or processed.

These are just a few tips to lose weight fast which are just the beginning of you quest to a healthy body. Stay focused and consistent and you will reward yourself with more stamina, a slimmer body and healthy mind.

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Weight Loss Plan – 4 Tips to Help You Find What Works Best for You

Author: Alan Chai

Are you looking around at all of the weight loss plan that have saturated the market today? Is it any wonder that people are so confused as to which one will work best for them? If you count the number of these plans that are advertising on television, in print ads, over the radio and online, you can become disillusioned and decide not to even bother trying to get involved in any of them. This is not that great if you really need to lose weight. The four tips below will help you figure out which plan is best for you.

Easy Access

Are you able to get to wherever the particular program is holding its meetings if you are working with one of the ones with a physical location? Are you able to constantly access the internet if you are working with an internet-based program? These are only two of the things that you need to consider when choosing any of the weight loss plan out there. Can you simply pick up the phone to get any questions answered? Are there others working with the same plan as you are that you can call for support when you need it? This is very important.

Customized Plans

This refers to both the exercise and eating plans that are part of every one of these weight loss plan. If you are trying to stick to an exercise routine that is much too complicated or does not take your specific fitness level into account; or it just too simple, you will not get anywhere. On the other hand, if you are trying to follow an eating plan that does not take you personal needs into account; this also spells disaster too. If you are diabetic or deal with food sensitivity or allergies; these need to be taken into consideration. Any plan that refuses to factor in all these things is no good!

Fact Based Information

This is another thing that separates the good weight loss plan from the fad diets and scams. The best way to judge whether or not a plan will work for you is to take a look at the fact based information that they are using to create and maintain the programs on. There is so much information floating around that it is hard to separate fact from fiction. This is what asking thorough question is all about. If you are not satisfied with what you hear, just leave. It is not worth risking your health over faulty information.

Good Results

Taking a look at the track record as far as good, proven results goes is another way that you can tell which weight loss plan are worthwhile and what is nothing but hot air. Are the people involved willing to show you the documentation of the weight loss of previous, and even current, clients; or is this a big no-no? Refusal to give you that information is a good sign that they may be hiding something. What you need to know is how well clients have kept the weight off.

About the Author:

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5 Excellent Exercises To Lose Weight Quickly

Here is a list of 5 exercises to lose weight quickly. They include both aerobic and strength training which can be done in the comfort of your home.

Exercise 1: Jumping jacks: Jumping jacks is an excellent complete body aerobic workout that can be done anywhere. Do 4 or 5 sets of 20 jumping jacks, or as needed..

Exercise 2: Fast walking: Normal walking is great aerobic exercise, but fast (brisk) walking is even better for burning fat. Be sure to stretch first and warm up prior to walking.

Exercise 3: Pushups: Pushups falls into the category of strength training: your arms have to support up to 70% of your body weight. Strive to complete 2 or 3 sets of 20 pushups to build arm strength and increase your heart rate.

Exercise 4: Squats: The largest muscles in your body are your buttocks and leg muscles.. Each day stand in front a mirror and put your feet at shoulder width while facing forward and repeatedly squat down-and-up 10-20 times for 2 or 3 sets. Feel the burn while building your leg and buttock muscles. This is one of the best exercises to lose weight quickly.

Exercise 5: Stepping: Stepping is a excellent way to increasing your heat rate and burn calories. You can use your stairs at home, but for best purchase specialized stackable step mats and stack them up to at least 15 inches. Do 2 to 3 sets of 20 steps each to begin.

As you continue to use these 5 exercises to lose weight quickly, your body will continue to benefit from both aerobic exercise and strength training for years to come. Best of all, you will look and feel better, become healthier and increase your longevity.

Stay motivated and add more exercise to your program as you gain stamina.

Ten Ways To Speed Up Your Metabolism

Finding easy ways to fire up the body's metabolism is a never ending battle when it come to burning calories. Achieving a optimal level of metabolism allows you to naturally melt fat and drop weight on auto pilot with the least amount of activity. Metabolism is know as the rate at which the body produces and energy and calories to support life.

Let's look at several factors which may affect the metabolism of your body, such as the amount of muscle tissue, the overall frequency of meals you consume, your genetic makeup, past stress levels, personal diet and activity levels.

Your metabolism may slow down due to the following: not enough physical activity, the the body eats it's tissue because there is insufficient energy from food to sustain it, and the decrease of physical activity that comes naturally with old age.

Here are several ways to fire up your metabolism:

1. Create lean, healthy body mass. Your metabolism naturally decreases along with age, planning, it is possible to slow down the aging transition. The amount of muscle you have is a good indicator in the ability to burn calories, lose weight and melt away fat. The key to losing weight is exercise. Begin by building overall strength and resistance by exercising at least twice a week, preferably including weights.

Simple tasks such taking your dog for a walk and climbing the stairs in place of the elevator can melt away unwanted calories. Here are some example of weight loss exercises:

Targeted strength training

-Increase the of repetitions of a particular exercise.
-Add a level of resistance
-Utilize advance exercise techniques if possible

For cardiovascular training

-Add additional intervals between exercises
-Integrate cross-training and combine exercises

2. Eat a healthy breakfast. A lot of people ignore the fact that breakfast is the most important meal of the day. Your metabolism can slow down if you consume breakfast during in the afternoon.

3. Reduce or eliminate sugar. Sugar enables the body to store fat. Eat foods that helps your body maintain even blood-sugar level.

4. Include spicy foods. Hot spicy foods can increase your metabolism.

5. Sleep more. Muscles renew during the last few of hours of sleep.

6. Increase your water consumption. Water washes away cellular toxins that are produced when the body burns fat.

7. Consume smaller meals. It is advisable to consume 4 to 6 small meals that are spread out 2 to 3 hours apart.

8. Don't skip meals. People skip meals hoping to lose weight, which is a awful mistake since it slows down metabolism.

9. Consistently plan meals in detail. Prepare the right amount of food to be consumed at the timed intervals.

10. Avoid stress! Stress, both physical or emotional, releases a steroid called cortisol, which which is known to decrease the metabolism. People tend to eat excessively when stressed.

Here are a few diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds:

1. heart disease
2. stroke
3. diabetes
4. cancer
5. arthritis
6. hypertension

Following the 10 ways to speed up you metabolism will assist to prevent and control these diseases.

Achieving your desired body weight is never impossible if one have the determination and patience needed to achieve a stabilized the metabolism level, which plays an important role in weight loss. Eating the right amount and types of foods and exercising is not just a passing fancy, but a important way of life.

Low Carbohydrate Diets

Low carbohydrate diets are everywhere these days, and the information needed to begin such a plan is available for little to no cost. Low carb diets such as the Atkins Diet and the Zone Diet work on the rationale that eating a diet that is low in carbohydrates will assist in weight loss.

Carbohydrates are a vital part of our diet and provide essential vitamins and minerals. Carbohydrates are important because they help the organs in the body function properly and can assist in regulating sugar levels in the bloodstream. Carbohydrates are found in almost any kind of food, even vegetables -- not just bread and pasta.

Eating a diet that is 70% carbohydrates means that most of what you eat is sugar. Eating large amounts of carbohydrates causes an overproduction of insulin in the bloodstream which may lead to weight gain.

By eating a moderate amount of foods like vegetables and berries, and a limited amount of grain products, such as whole-grain breads and beans, your diet will then be balanced and you can stop taking the supplements, if you wish. That is why it is extremely important to supplement your diet with good-quality vitamin and mineral products.

Fiber is one of the more soluble ingredients, and is easily digested by the body. Insoluble carbohydrates are those we refer to as fiber, which pass through the intestinal tract without being digested.

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