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16 Reasons to Lose Weight

Most people want to lose weight

Most people want to lose weight because of the obvious reasons; they want to look better, be more attractive and they don't want to be fat because being fat carries a stigma in our society of being lazy and unattractive. Wherever you look skinny people are idolized in magazines, on TV and on the Internet as being popular, attractive and successful. Everyone wants these qualities because it boosts self-esteem, which is something that people who are overweight battle with on a daily basis. From a very young age right up until adulthood, being overweight comes with a self-consciousness. The 21st century has brought about a health craze, now more than ever people are trying to lose weight. With TV shows like the "Biggest Loser" and "Dance You're A** Off" we are promoting not only losing weight but becoming healthier. There are so many reasons to want to lose weight however the healthier reasons should be closer to the top of the list rather than the aesthetic ones. Use these reasons to motivate you to lose excess weight.
1. Reduce Asthma Symptoms-Although asthma is not caused by extra weight on the body, excess weight can worsen and aggravate asthma symptoms. When your overweight, the respiratory system has to work harder. Excess weight puts a strain on the lungs and adrenal glands, which manage asthma symptoms. Losing weight can reduce asthma symptoms as well as minimize the frequency of their appearance.
2. Better Breathing- Excess weight puts pressure on the internal organs, which include your lungs. More weight puts strain on the lungs making them have to work harder to breath in oxygen and breath out carbon dioxide. By losing weight, there is less pressure on your lungs making it easier for oxygen and nutrients to be spread throughout the body.
3. Improve Blood Pressure- Overweight people have double the risk for hypertension (high blood pressure). This is caused because the excess weight puts pressure on the veins, making the heart have to pump harder to push the blood throughout the body. When you lose weight its easier for the blood to circulate throughout the body therefore lowering blood pressure.
4. Decrease the Risk of Heart Disease- Excess weight around the abdominal section of the body increases the risk for life threatening diseases such as heart disease. To reduce this risk you need to lose weight, especially around the mid section.
5. Lower Cholesterol-Being overweight increases your risk of having high LDL bad cholesterol, and low HDL good cholesterol. By losing weight you can lower LDL, lower total cholesterol and improve HDL cholesterol. It can also keep you off cholesterol medications that your doctor may recommend.
6. Decrease Medication- Many medications, prescriptions and OTC medications can be traced back to carrying excess weight on the body. Doctors prescribe all types of medications for people who are overweight such as blood pressure (antihypertensive), cholesterol (statin), insulin for diabetes, and drugs to lower blood sugars. However, by losing weight you can reduce the need for these medications. You can even reverse the effects so medication is no longer needed.
7. Reverse Type 2 Diabetes-Obesity is a major risk factor for Type 2 Diabetes. Diabetes is the most common disease for people who are overweight. However, you can reverse the effects by losing weight. Weight loss is the most recommended treatment for people who are borderline diabetic. By losing weight you can regulate blood sugar levels and normalize insulin secretion in the body.
8. Reduced Risk of Cancer- Obesity has been linked to some forms of cancer. Women who are overweight are more prone to have breast cancer, cervical cancer, and ovarian cancer. Men who are overweight are more prone to prostate and colon cancer. By losing weight you reduce the risk for any and all of these cancers.
9. Relieve Arthritis Pain- Excess weight puts added pressure on the joints such as the knees and ankles. For people who have arthritis, inflammation in these joints already reduces mobility and function. By losing weight you can reduce the pressure on these joints, which can relieve arthritis pain. It will also improve function in these joints making it easier to move.
10 Relieve Aches and Pains- Our feet bear all the weight of our entire body. The more weight you have the more stress your feet have to bear on a daily basis. When you lose weight there is less pressure on your feet making it easier to move around and be active.
11. Better Skin- With every pound of extra weight, the more your skin stretches. As we age the elasticity in your skin declines. Therefore having excess weight as you age will decrease the ability of your skins elasticity. Additionally ones diet can cause changes in ones skin color and elasticity. Overweight people consume larger amounts of carbohydrates and sugars, which causes skin to be paler in color and can increase the amount of skin tags, excess growths of skin on the outside of the body. By reducing these types of foods in ones diet, you can lose weight and also revitalize the skin.
12. Sleep Sound- People who are overweight have a higher risk for sleep disorders. Excess weight can increase the likelihood of diminished sleep due to sleep apnea. Sleep apnea disrupts sound sleep, which reduces the ability to sleep all the way through the night. By losing weight you can decrease sleep apnea symptoms and sleep all the way through the night.
13. Increased Endurance and Stamina- With every extra pound added to ones weight, you reduce the ability to do every day activities because you become tired or winded. As these activities become difficult you try to avoid them or find ways around them. However if you lose weight it becomes easier to walk, exercise, climb stairs, etc.
14. Better Mood- When one is overweight the bodies system is out of balance. This includes the amount of hormones that control mood. Overweight people are at risk for severe depression and most suffer from depressive feelings. Additionally depression can cause one to become overweight because depression reduces the desire to help or prevent themselves from becoming overweight. Losing weight can improve ones overall well being, boosting self-image and self-confidence. Exercise increases the release of endorphins, a hormone that enhances mood, which eliminates depressive feelings. To balance the hormones in the body reduce the amount of fat tissue in the body.
15. Increase Quality of Life- Overweight people typically suffer from low self esteem, have feelings of shame, and are more socially isolated. Additionally, sexual performance can be compromised by excess weight. When you lose weight you become more confident in yourself. You have confidence in your appearance and you feel better about not only the way you look but also yourself in general. This improves your ability to meet people, gain friends, socialize, and have romantic relationships.
16. Increase Longevity- Added weight on the body not only increases the risk of disease, but it reduces ones life expectancy. Losing weight can drastically increase the length of ones life. Eating healthier and exercising can increase the longevity of ones life. This includes eliminating and avoiding bad habits.

Stop Excusing Yourself From Losing Weight and Do it

Lose Hate before Weight

People who are over weight usually do great injustice to themselves by excusing themselves from really losing weight. One thing that I have learned is that excuses cannot help you or me. It is only when we look at our personal problem straight in the eye and then acknowledge them as a problem that we hate are we able to really do something about it.

Many people will convince themselves that their weight is not too bad or perhaps blame everything from genes to heredity and thus blind them selves of the need to lose those unwanted pounds. In this article I will attempt to lay down some of the excuses that people give to stay over weight and perhaps make comments as to why there is the need to be truthful about our weight situation and then zoom down on it to obliterate it from our lives. Shakespeare once said "to thin self be true" and in this article we will be true and out of that openness and self acceptance, we may be able to conquer the self sabotage that we do through excuses.
The following are some of the excuses we give to ourselves to stay fat:

My metabolism is not good
My genes are bad
My thyroid is bad
I am okay because I eat "fat free" or "low fat" foods
Losing weight is too hard for me
I am a fit and "good looking" fat person
My body has reached the ideal weight where I cannot lose

weight any more. And this list is by no means exhaustive.
I am sure you can identify with some of the excuses listed above that we make to ourselves so as to continue staying fat. But these are fallacies that we must obliterate from our minds as we try to lose weight. Loosing weight does not hurt you in any way but it does help you look good and also feel healthy and enjoy your life.
There are some people in this world that will do everything they can do to prevent themselves from looking at their problems to help eliminate it. They do this because they are afraid of the problem itself or perhaps the cost and effort that it will take to actually do something about it. They will then stop at nothing to convince themselves that not doing anything about the problem is a better choice. Like everything, we must be honest with ourselves when it comes to losing weight.

We must face the weight issues that confront us and then do something about it quickly; that is to lose the weight and be happy. We must stop putting all the blame on our metabolism. It has nothing to do with it but rather it has everything to do with the quality and quantity of foods that we eat. A lot of people who are over weight are like that because they eat junk foods and also eat too much of them.
Even though metabolism may play a part in overweight situations especially as we age, it nonetheless is not the main or only reasons why we become obese. No matter how slow one's metabolism may be, given the right kind of food and exercise, it can be sped up to help one lose the weight.

Blaming our genes as the culprit when it comes to losing weight is like blaming a car accident on the car itself instead of the driver. While genes can cause some people to struggle with their weight loss effort, if the right kinds of foods and exercise are employed, they will definitely lose weight.
It is true that a bad thyroid can cause one to struggle with weight loss but I want to tell you that very few people have that kind of problem so there may be a chance that you do not have that problem. Your doctor can run a test to help you determine whether you have an under active thyroid problem and then suggest antidotes for its treatment if it is found out that you have that problem.

Some people think that because they eat "fat free" or "low fat" foods they are free from being over weight. The truth cannot be further from this. Even though most food manufacturers took the fat from the foods they nonetheless replaced it with sugar which goes into the blood stream directory and eventually turn into fat any ways. So as you can see the fact that foods are labeled "fat free" or "low fat" does not mean that it is safe to overeat.
The problem is not how much fat is in the food but the problem is our behavior towards food. Even though some people will take the easy route out by simply convincing themselves that they cannot lose weight the truth of the matter is that every one can lose weight. You see, the body records every calories or food energy that you put into your body.
So if you think you cannot lose weight may be what you need to do is to cut your food into half for example and your calorie intake will be cut into half and as time goes on you will see the pounds coming off. It is very rare to see someone medically proclaimed as impossible to lose weight. I cannot conceive you that such a situation even exists in the world. Cut down the food intake and the pounds will come down immediately or with time.
No matter how much people try to convince themselves that they are fat but fit, I cannot see that as true. A fit person is healthy, energized, can bend and stretch up easily without any difficulties and has all their internal systems working correctly. This is not true for fat people. Even though a fat person may feel great perhaps they are young, as they grow up some few years beyond their youth, they may start experiencing health issues.
So if you think you are fat but healthy, I am happy for you that you feel healthy but not happy for you that you are fat. Drop that mindset and do something about the weight because these things have a way of slowly sneaking up their ugly effect on people with time.

Some people who are over weight may try to eat the right foods and then exercise but as soon as they loose some few pounds they will just quit their efforts because they think that they have reached the ultimate level of losing weight and that to them they have no more weight to lose. The only thing that cannot lose weight is the bones themselves but as long as one has some flesh to their skin, they can always lose some few ounces or pounds beyond the weight they think they cannot lose weight from. So when it comes to losing weight, there are no plateaus.

The purpose of this article has been to help people see the harm they are doing to themselves with all these excuses not to lose weight so that as they come to the understanding about these things they may decide to do something about their weight. I have found the need to write this article because I have been there and understand the need to lose weight much so than ever before. So that losing weight to maintain good health must be top on the agenda of our lives. My dear friend do not allow your self or anyone to tell you that your weight problem is beyond fixing. You can lose that weight even today.

Losing Weight And Staying Fit For Life

From fat to fit

It is crucial that you separate your weight loss into more sensible parts in the event that you have a great deal to lose. 100 pounds may appear mind boggling, yet 10 pounds are possible in two months. In this way, simply lose 10 pounds 10 times and after that you have arrived at your last objective.

An extraordinary diet tip is to begin eating nuts as a nibble, rather than potato chips or treats. Nuts are a phenomenal wellspring of solid fats and exploratory studies have demonstrated that eating a hand sized scoop of nuts can help your body recoup from the activity. Nuts will likewise abandon you feeling full more.
To end up more slender, you ought to consider working out. On the off chance that you begin eating healthier foods, you are going to lose weight yet practicing permits you to get more slender much quicker. Have a go at practicing for 60 minutes consistently and maybe for several hours consistently. You could strive for a walk or a run, on the off chance that you dislike weight lifting.

Verify you are drinking enough water regularly. The normal size individual ought to be drinking 10 glasses of water for every day. Staying decently hydrated is paramount to keep your body working like it should and will help you to devour the perfect measure of calories for your body.

A super weight loss tip is to dependably drink a full glass of water before every feast. Along these lines, you will obtain an inclination of totality preceding ingesting a solitary calorie, hence diminishing the measure of nourishment you are prone to eat. This is an incredible route for calorie numbering health food nuts to stay in their day by day limit.

Now and then individuals will eat when they are not ravenous, and this effectively packs on the pounds. One trap to prevent this from happening is to brush your teeth with a minty toothpaste. The mint flavor will make you not have any desire to eat any longer, and you will wind up getting thinner.

It's imperative to be patient with yourself when you are attempting to get more fit. Hurrying weight loss and taking part in accident count calories generally does not achieve perpetual results. Contemplate why you need to shed pounds, the amount you might want to lose, and make achievable objectives to work towards. In the event that you commit an error, don't surrender! Simply begin anew the following day.

To help your general health, take a stab at adding more fiber to your eating methodology. Fiber gives various health profits, including decreasing the danger of coronary illness, diabetes and tumor. That, as well as push weight loss. A percentage of the best wellsprings of fiber incorporate soil grown foods, vegetables, nuts, beans and entire grains.

At the point when getting fit as a fiddle, make sure to first put resources into a decent combine of shoes. At the point when working out, a couple of shoes that fit well and backing your lower legs can have all the effect. In the event that the shoes you are working out in don't fit appropriately, you likely won't get as tremendously fulfilled and may considerably endure health issues further down the road.

Sign up with an online group that concentrates on weight loss. Will you get important data, as well as you will be in a help supportive network that will keep you persuaded in your tray. This is likewise a decent help support network for individuals who are excessively hesitant to join a gathering in the individual.
Balance is the way to effective weight loss. By setting practical objectives, for example, a 1-2 pound misfortune week by week, eating an adjusted eating regimen of immaculate, entire nourishments, and drinking a lot of unadulterated water, you will lose weight reliably, change your dietary patterns, accomplish your target weight and keep up it easily.

A decent tip that may help you lose weight is to add flavor to your superiors. At the point when eating less, many individuals commit the error of eating their dinners completely tasteless, without any flavor whatsoever. You ought to have a go at adding flavors to your dinners to keep yourself inspired and intrigued.

Getting thinner doesn't need to be a mind boggling, distressing attempt. Utilize this article as your aide, put forth a concentrated effort to the methodology, keep an inspirational disposition, and you'll soon see those additional pounds dissolving without end.

The Case for Big Changes to Lose Weight

Chilhood obesity in America

So often we're told to make "small changes," but when would there ever be the need to really go cold turkey? Some people do (they toss out all the junk food or quit smoking) and have success. Think someone could talk about when exactly this can be a good thing?

For many people, their mindset when consuming certain foods can be addictive in nature. They try and try again to lose “those stubborn 30 pounds,” however they don’t change their trigger foods. Then in times of stress, they return to enjoy the sweet and gooey brownies, but without their normal mental armor reminding them to enjoy brownies “in moderation.”

How does one cope: should they throw out the idea of ever eating a brownie again, or know it’s a lifetime battle?

Currently, 70 percent of the population is overweight and/or obese. When going cold turkey with trigger foods, we need to have back-up plans in place. We need to understand the reasons behind nutrition and learn the addictive powers of junk food. According to the Food and Drug Administration, junk food actually leads to neuro-chemical addiction. Sugar is as addictive as cocaine. It’s science! In order to help overcome food addictions we need to further educate ourselves on the importance of eating a balanced, high fiber diet that helps shift cravings.

Learn how your own body responds to trigger foods to change your mindset and response. If stressed, have a back up plan.

1. Immediately lace up and go for a run/walk. Make a healthy swap and shift your attention—activity instead of stress eating through a pint of Ben & Jerry’s.

2. Throw away the leftover bites and know tomorrow is a new day. Pat your back that you didn’t call Betty Crocker over.

3. Call, not text, but call a friend to talk. Set up exercise dates for the week ahead. Mapping out fitness dates in advance helps after any stressful eating period.

4. Make sure to get seven to eight hours of sleep. Eat a protein-rich breakfast, and eliminate added sugars to help your mind be sharp to make healthy choices too.

5. Take five big breaths, remind yourself each day is new, and you are a good person. A bit cliché, but food doesn’t own who you are and how you live. You do! Buckle up buttercup and believe you can live healthy, active and happy.

More often than not, the all or nothing mentality sets people up for failure. It is due to the feeling of guilt and shame when the trigger food is consumed. People need to live, learn how to work with food in all settings, and retrain their mindset with trigger foods. To help ease food guilt, partake in conscious eating or mindful eating. Slowing down to listen to one’s body signals for fullness, fatigue and energy.

According to Jean Kristeller, Ph.D., cofounder of The Center for Mindful Eating, we need to learn along with our body about “taste satiety.” It varies with different foods, but some people lose their awareness of how foods even taste to please their taste buds, and that triggers overconsumption. Slow down to taste each bite, taking five big breaths between.

Exercises that Burn Belly Fat Fast at Home

Belly fat

Most of us describe belly fat like the tummy of a fat pig. Pictures of pigs which represent fatness can be relayed as a perfect portrayal of belly fats. It is not easy to have one and those people who have it can do lesser physical work than those who have none. Belly fats do not just affect the physical figure of a person, but it can also affect their emotional aspect as well. This is what drives them to engage in activities that would surely help them get rid of the flab that is lingering in their front part.

Picture of models and endorsers gives envy to those who are not luck enough to achieve the super body form. Just merely looking at it will not change an inch of you at all. What needs to be done is to find the workout program that would be more on strength exercises and resistance. Knowing and paying for the program will also not suffice the dream body that you want, you should also give extra effort and spare some time for your workout.

Other than that, the selection of food should also be emphasized since food is the beginning and end of weight gain. There are different kinds of food that has a natural capability of burning fats like those that are enriched with carnitine and other fat-burning compounds. Fruits like lemon, avocado, and vegetables that are spicy are good examples of fat burning foods. Monounsaturated Fatty Acids are the healthy fats that would let your body burn its own kind but only those that are unhealthy.

Now, with the exercises that burn belly fat fast at home, you also have diversities that you can delve on once you find the workout that would be right for you. Selecting the workout that you would be engaging to should consider some factors that include your capability and availability of your schedule.

Though these types of exercise does not require you to pave a way for the workouts since it can be done at home, time management should be handled properly. Sometime our freedom may just give us more things to be enticed to. That's why having a schedule and strictly following it would be better than just having your workouts whenever you're free.

Changing your core routine, if ever you already have a program, would not be required in the exercises that burn belly fat fast at home. It would just need you to add some exercises that you give you the result of having the sculpted, slim and bulging muscles in just a matter of time. The most effective movements and procedures are purposely designed to banish your belly fat and make it look good with its outstanding form.

Not only that, they will also give more strength to your body and make it last longer compared to the other ways of slimming down like the diet pills which only have a temporary effect. It will also improve the posture of your body since it also focus on the alignment of your back and sheds extra pounds of weight. Perform this exercise at least thrice a week and if you can spare more time, you can increase the sessions to 5. But do not just settle on the mainframe of the workout because you can also add up a fast paced walking or jogging thrice a week for the least duration of 20 minutes.

Now, let's get to one of the exercises that burn belly fat fast at home which is the Pilates 100. To perform this fascinating workout, just maintain a neutral form of your spine and always make sure to keep the flat position of your stomach throughout the duration of the workout. Begin the workout with 50 breaths and start the first set which will have 100 repetitions in total.

For the main workout, lie down facing the ceiling and keep your arms at your side. Lift both of knees and form a right angle from it to contract the portion of your abdominal muscles. Lift your head after breathing out along with the shoulders as well as the arms off from the surface of the wall. Start straightening out your legs and make a motion as if you are pressing down a heavy spring and maneuver your arms in an upward and downward movement.

How to Lose Weight: 20 Fast, Easy Tips

Fast Weight Loss

You know the drill when it comes to losing weight: take in fewer calories, burn more calories. But you also know that most diets and quick weight-loss plans don't work as promised. If you're trying to drop a few pounds fast, these expert tips will make it easy for you to lose the weight quickly.

1. Write down what you eat for one week and you will lose weight. Studies found that people who keep food diaries wind up eating about 15 percent less food than those who don’t. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 115 calories per weekend day, primarily from alcohol and fat. Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss.

2. Add 10 percent to the amount of daily calories you think you’re eating. If you think you’re consuming 1,700 calories a day and don’t understand why you’re not losing weight, add another 170 calories to your guesstimate. Chances are, the new number is more accurate. Adjust your eating habits accordingly.

3. Get an online weight loss buddy to lose more weight. A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.

4. Get a mantra. You’ve heard of a self-fulfilling prophecy? If you keep focusing on things you can’t do, like resisting junk food or getting out the door for a daily walk, chances are you won’t do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. “I can lose weight.” “I will get out for my walk today.” “I know I can resist the pastry cart after dinner.” Repeat these phrases and before too long, they will become true for you.

5. After breakfast, stick to water. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year—or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.

6. Eat three fewer bites of your meal, one less treat a day, or one less glass of orange juice. Doing any of these can save you about 100 calories a day, and that alone is enough to prevent you from gaining the two pounds most people mindlessly pack on each year.

7. Watch one less hour of TV. A study of 76 undergraduate students found the more they watched television, the more often they ate and the more they ate overall. Sacrifice one program (there’s probably one you don’t really want to watch anyway) and go for a walk instead.

8. Wash something thoroughly once a week. Whether that’s a floor, a couple of windows, the shower stall, bathroom tile, or your car, a 150-pound person will burn about four calories for every minute spent cleaning. Scrub for 30 minutes and you could work off approximately 120 calories, the same number in a half-cup of vanilla frozen yogurt.

9. Wait until your stomach rumbles before you reach for food. It’s stunning how often we eat out of boredom, nervousness, habit, or frustration—so often, in fact, that many of us have actually forgotten what physical hunger feels like. If you’re hankering for a specific food, it’s probably a craving, not hunger. If you’d eat anything you could get your hands on, chances are you’re truly hungry. Find ways other than eating to express love, tame stress, and relieve boredom.

10. Sniff a banana, an apple, or a peppermint when you feel hungry. You might feel silly, but it works. When Alan R. Hirsch, M.D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago, tried this with 3,000 volunteers, he found that the more frequently people sniffed, the less hungry they were and the more weight they lost—an average of 30 pounds each. One theory is that sniffing the food tricks the brain into thinking you’re actually eating it.

11. Stare at the color blue. There’s a good reason you won’t see many fast-food restaurants decorated in blue: it functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.

12. Eat in front of mirrors and you’ll lose weight. One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place.

13. Spend 10 minutes a day walking up and down stairs. The Centers for Disease Control says that’s all it takes to help you shed as much as 10 pounds a year (assuming you don’t start eating more).

14. Walk five minutes for at least every two hours. Stuck at a desk all day? A brisk five-minute walk every two hours will parlay into an extra 20-minute walk by the end of the day. And getting a break will make you less likely to reach for snacks out of antsiness.

15. You’ll lose weight and fat if you walk 45 minutes a day, not 30. The reason we’re suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.

16. Don’t buy any prepared food that lists sugar, fructose, or corn syrup among the first four ingredients on the label. You should be able to find a lower-sugar version of the same type of food. If you can’t, grab a piece of fruit instead! Look for sugar-free varieties of foods such as ketchup, mayonnaise, and salad dressing. Also, avoid partially hydrogenated foods, and look for more than two grams of fiber per 100 calories in all grain products. Finally, a short ingredient list means fewer flavor enhancers and empty calories.

17. Put your fork or spoon down between every bite. At the table, sip water frequently. Intersperse your eating with stories for your dining partner of the amusing things that happened during your day. Your brain lags your stomach by about 20 minutes when it comes to satiety (fullness) signals. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food.

18. Throw out your “fat” clothes for good. Once you’ve started losing weight, throw out or give away every piece of clothing that doesn’t fit. The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong incentive to stay fit.

19. Close the kitchen for 12 hours. After dinner, wash all the dishes, wipe down the counters, turn out the light, and, if necessary, tape closed the cabinets and refrigerator. Late-evening eating significantly increases the overall number of calories you eat, a University of Texas study found. Stopping late-night snacking can save 300 or more calories a day, or 31 pounds a year.

20. Walk before dinner and you’ll cut calories AND your appetite. In a study of 10 obese women conducted at the University of Glasgow in Scotland, 20 minutes of walking reduced appetite and increased sensations of fullness as effectively as a light meal.

Lose Weight & Keep It Off

"Weight Loss Warning" - Describes a physician's investigative shopping experience at health food stores and the purchase of herbal diet supplements. There are several effective ways for weight loss, but most diet experts recommend a combination of healthy eating patterns and regular physical exercises. But a lot of people like to turn to pills, potions, herbs, camps, surgery and other ways to lose weight. Remember to always consult a doctor before beginning a weight loss diet or exercise plan.
Exercise and a balanced diet are the most important factors in weight loss. Follow a calorie-reduced, but balanced diet that provides for as little as one or two pounds of weight loss a week. You should avoid any diet that suggests you eat a certain nutrient, food, or combination of foods to promote easy weight loss.
When selecting a weight loss product or program, gather as much information as possible. Here are a couple of sites that will help you make an informed decision:
www.TopWeightLoss.com features tips, tricks, articles and topics for making an informed decision about a weight loss program.
www.WebMD.com also is another great resource for getting started losing weight. Sites featuring tools such as calorie calculators, meal plans, recipes, chat groups and information from weight loss experts.
There are also as many weight loss information books on the book store shelves, as there are cookbooks. You will find essential health and weight loss information that helps you take charge of managing your weight, and restoring your self esteem. But use caution before implementing anything that you find. Make sure that it is a healthy, long term way to lose weight, and not an over night diet fad or gimick.

Healthy Weight Loss

For healthy weight loss, most experts recommend a combination of healthy eating patterns and regular physical exercise. A physician should be consulted to develop a weight loss plan that is tailored to the individual. No matter what the reason, successful weight loss and healthy weight management depend on sensible goals and expectations. For safe and healthy weight loss, try not to exceed a rate of two pounds per week. It's your complete roadmap to guaranteed permanent weight loss and a healthy lifestyle forever.

Programs
With so many weight loss programs on the market, the challenge is to find one that fits your lifestyle. When investigating weight loss products or programs, beware of high costs, pressure to buy special foods or pills, and fraudulent claims. You want programs that are designed to produce weight loss at a rate of approximately two pounds per week.

There are three types of weight loss programs:

1. Non-clinical programs
2. Clinical programs
3. Do-it-yourself programs
1. Non-clinical Weight Loss Programs
These weight loss programs may or may not be commercially operated, such as through a privately-owned, weight loss chain. These weight loss programs use counselors (who usually are not health-care providers and may or may not have training) to provide services to you.

2. Clinical Weight Loss Programs

This type of weight loss program may or may not be commercially owned. This can be anything from prescription drugs to hypnosis seminars to gastric by surgery to weight loss camps.
A. Prescription Diet Drugs
Many prescription diet medicines have side effects and may not work for long-term weight loss. Phentermine weight loss pills are an example of a weight loss drug. Meridia is a weight loss drug that when used along with a reduced calorie diet will help you reduce weight. They even say that on their website, [http://www.merdia.net] But it's not the pills that will keep your weight off. It's your choice of using it in conjunction with a reduced calorie diet plan, and if you add exercise, your amount of weight loss will increase dramatically!!
B. Hypnosis Programs
Weight Release is the number one selling and most effective hypnosis based weight loss program in the world. When you use a personalized weight loss program your chances of losing weight and keeping it off are increased. New weight loss program shows how anyone can lose weight with this proven plan. Again, it's not going to do it by itself, but coupled with determination and desire, it can help people lose weight safely and keep it off.
C. Surgery
This is why gastric bypass surgery tends to produce greater weight loss than other bariatric operations. Only your personal medical adviser can give you accurate advice about whether weight loss surgery is a good option for you. By doing this you get all the benefits of weight loss surgery including reduced risk of diabetes, cholesterol, heart disease and cancer. This option, known as bariatric surgery, can result in dramatic weight loss. Bariatric surgery is another type of weight loss surgery that has become the popular choice for treating morbid obesity. But should only be used in extreme conditions and under the suggestion of atleast one or more medical professionals. ( I would personally always seek a second opion to the risks and benefits before considering such an extreme measure. )
D. Weight Loss Camps
Camp Shane is the oldest of the weight loss camps. It's a summer weight loss camp were overweight children are happy to be. Camp Shane being one of the best known weight loss camps, is owned and directed by the Ettenberg family. Run exactly as a traditional camp, without unduly focusing on weight loss as a problem. Camp Shane is a weight loss camp where you feel comfortable, welcome and good about yourself!

3. Do-it-yourself & Free Programs
There are TONS of free weight loss programs, recipes, over the counter herbal supplements, and huge resources of experts and articles about weight loss available on the internet!! Finding the right plan for you and then following it is the challenge. Also, experimenting with chinese herbs and over the counter supplements can be VERY DANGEROUS!! Extreme caution needs to be used when trying to design your own diet plan.

Tips to Consider Before Starting a Weight Loss Plan

See your doctor for advice about your overall health risk and the weight loss options that are best for you. Achieving sustained weight loss and its accompanying health improvements requires changes that can be maintained for the long haul. Prescribed weight loss drugs should be used only if you are likely to have health problems caused by your weight.
Doctors will tell you that the majority of weight loss products on the market are scams. Many products show quick results in water and muscle weight loss. But doing it the healthy way is usually a challenge.
Quick weight loss or fast weight loss is not the answer to obesity. Because of the complexity of weight loss, gain, and maintenance, promises of quick and effortless weight loss are worthless. Slow weight loss is the safest and most effective approach. Many trying to lose weight continually struggle to find an effective weight loss method. You should also note that while a supplement may or may not be effective for weight loss, it may well have other uses.

The solution that I found is Weight Watchers. You can eat anything that you want to eat, stay within some basic good heath guidelines and the reason it works the best is: Because you don't feel deprived. Simply stay with it for 8 to 12 weeks and see the first 10% of your body weight come off. Then decide where do you really want to be. Set that goal, and start moving forward towards it step by step. You may be surprised to learn it's not what you eat but what you don't eat that is behind your weight loss problems. For the best results, go and find a live meeting, instead of doing it online. Most people need the value of the support group.

How To Lose Weight Using Green Coffee Bean Extract

Green Coffee Bean Extract

This is going to be the “mother” of all slimming treatments. Green coffee bean extracts! If nothing else, the health-supplements companies are now laughing all the way to their banks. Can lose weight without extra exercise and without changing lifestyle, and just over $20 a month; who wouldn’t give this a try? I will. But I don’t need to lose weight, so I save the money. Now, straight to the point; how to lose weight using green coffee bean extract.

What are green coffee bean extract

We are used to imagine coffee beans as dark brown or black in color. When we drink coffee, we expect the coffee to be black when freshly brewed. Then we may add either cream or milk, changing the color of the coffee we drink. Ever heard of white coffee? In our location, it is very common to drink white coffee. Of course there is no such thing as white coffee coming from white coffee beans. We refer to coffee with milk powder or cream powder as white coffee when they are packed in sachets. Another version of our white coffee is the common coffee with milk. Enough for a short digression.
Now about green coffee beans. Green coffee beans are simply coffee beans that have not been roasted. Green coffee beans contain this so-called “wonder” natural anitoxidant called chlorogenic acid which slows down and also reduces the release of glucose in the body, thereby effectively promotes weight loss. Less sugar means less fat build-up and no weight gain.It also stabilizes blood sugar level maintaining a healthy body. As such diabetic patients can also benefit from the green coffee beans.
Below are the three main effects of chlorogenic acid helping weight loss and maintaining a healthy sugar level in the body:

The chlorogenic acid goes into the bloodstream and causes the body to burn glucose or sugar and fat mainly in the liver.
The chlorogenic acid slows down the release of sugar or glucose in the blood stream, especially after a meal.
With the two combined effects, we have the synergistic results of burning fat, blocking fat and even stopping fat accumulation.

When there is no excessive sugar in the bloodstream, there is no fat build-up, and therefore no weight gain. Another advantage of taking green coffee bean extract is that it is a natural and safe method to lose weight.

Commercial products of the green coffee bean extract

The chlorogenic acid is extracted from the green coffee beans and packed in capsules. There are numerous brands on the market. The product is usually called “green coffee beans” or “green coffee bean extracts”. According to the popular Dr. Oz, a good branded “green coffee bean extract” product should have the following facts:
· Contains Svetol or GCA
· No binders, fillers, additives and other low-quality ingredients
· 100% pure and in vegetarian capsules
· Contains a minimum of 50% Chlorogenic Acid
· Preferably with unconditional money-back guarantee
The recommended dosage is one 800mg capsule, twice a day.

Other considerations on green coffee bean extract

Buy a quality product:
The green coffee bean extract for losing weight is quite a recent “discovery”, especially after being featured in the popular Dr. Oz show. Bearing in mind, weight-loss or weight-control programs are very high on the top list of any health regime, there will be high incidence of inferior commercial products in the market. So be very careful if you are buying this product. I am a firm believer of good quality products. It is just plain common sense to pay more for quality products than to save a few dollars ending up with inferior products which may even hurt our health, or aggravate the health problem that we are trying to solve in the first place. I think you will not be off the mark by following the advice of Dr. Oz when considering purchasing the green coffee bean extract.
Caffeine in coffee:
Now the often asked question; is there caffeine in the green coffee bean extract? Coffee has caffeine, which means green coffee beans should also have caffeine. The question is how much? An average cup of coffee contains 100mg to 150mg of caffeine. A quality branded green coffee bean extract has only less than 8mg of caffeine. This is the result of decaffeination of the coffee beans. Please note, inferior brands are found to contain as much as 40mg or more of caffeine! On a note of caution, you should always start with less than the recommended quantity, then gradually follow the recommended dose.

Side effects of green coffee bean extract

There should not be any side effect on a normal healthy person. After all it is just coffee. However, nursing and pregnant women and children are advised not to take green coffee bean extract.
People with kidney or liver problems or on prescription drugs are also advised not to take the green coffee bean extract.

The rest is up to you

Especially with such a high profile, high demand product, there will be proponents and critics on both sides. Actually it is very easy to proof the effectiveness of this green coffee bean claim. Try one bottle and you will know in due course. In the meantime, the suppliers are still smiling!!

7 Healthy Eating Tips For The Non-Gym Goers/Fitness People

The weight gain epidemic

Although it is apparent that large amounts of unhealthy weight gain has quickly become an out of control epidemic in our society, however some people still choose to roll the dice with their health and continue on the road to an inevitable self destruction by keeping dangerous eating habits that are not conducive to good health. Simply exercising a couple of times a week, for 30 to 45 minutes a day would be extremely beneficial to pretty much anyone's health. The gym life isn't for everyone. For whatever their reasons are, some people find themselves too busy, they get too intimidated, or maybe are financially unable to afford a membership to a fitness center, let alone be able to obtain a credentialed certified personal trainer. These days there are many exercise programs that would allow you to work out in the comfort of your own home, with little or no equipment, but like I said, some people just do not want or like to exercise. Me personally, I would probably go into a depression if I was unable to workout. It's just a part of my everyday lifestyle and I absolutely love doing it. If you fall into the non-gym goer category, these tips will assist you in selecting healthy eating habits that will augment weight loss. Understand that unless you plan on using these tips for the rest of your days living, without the assistance of some kind of weight training/exercise routine, along with these healthy eating habits to alter your body composition (muscle to fat ratio), once your eating habits change/return to normal, any weight that you have lost will more than likely return.

Sugar is public enemy number 1

When you think about, losing weight is a process that really comes down to basic arithmetic. 3500 calories equals one pound. No matter how you want to look at it. Your body not only requires a fixed amount of calories daily (everyone's calorie requirement will vary), but it also requires a certain number of different kinds of calories in order to receive the necessary nutritional elements to function properly and efficiently. A calorie is never "just a calorie". Sugars would be what you would call "empty calories". They offer absolutely no nutritional value to you and simply just add to the number of your daily caloric intake count. To make matters worse, sugar is the main precursor of fat. The more sugar that's flowing through your blood stream, the more fat your body is going to retain. This is one of the reason that Diabetics or people who have trouble metabolizing sugar see such excessive weight gain. It's going to be extremely difficult to cut sugar totally out of the equation, as some foods like fruits have natural sugars already in them. All white sugars, brown sugar, honey, syrup, etc should not be on your list. If you have an undying sweet tooth like I do, replace your sugar with splenda or stevia. These artificial sweeteners should curb your sugar cravings.

Eating Complex Carbohydrates

When your attempting to lose weight/cut calories, carbohydrates should be the first macro-nutrient group that should be manipulated. You can't cut them out all together, the body does need them as they provide energy, however if they are not used they will be converted into fat. If the only exercise you get throughout the day is when you go to work or performing household chores, then in fitness terms, you live a very sedentary lifestyle. Carbohydrates are classified in two groups, simple and complex. Simple carbohydrates such as bread, pasta or baked goods made with white flour, most packaged cereal, yogurt, fruit juice, milk, candy and soda pop should be avoided when exercising is not part of the equation. As their name suggest, simple carbohydrates are exactly that, simple. Usually containing refined sugars, very few vitamins or minerals and are quickly broken down and digested by the body. If they are not used quickly, they will only contribute to the body fat stores. Complex, low-glycemic (meaning slow burning) carbohydrates should always be the type that is consumed by the non gym goers. They're sugars are bonded together which makes them harder for the body to breakdown and digest. They also provide a consistent flow of energy and controls the amount of sugars that can be converted into fats and stored.

You can't avoid fats, so eat good fats

It's pretty common for people to associate weight loss with fats and for the most part it makes a lot of sense. However fats are required for multiple body processes and all of our major organs need fat to function correctly. Of course your consumption of fats should be those of the "good variety. All Trans fats such as pizza, cakes, cookies and commercially packaged goods should be by passed. There is no amount of trans fat that could even remotely be considered healthy. Although it can be a little difficult, saturated fats should also be kept at a minimum as they can raise your bad cholesterol levels. There have been some studies that have recently come out saying that not all saturated fats are bad. They are partially correct, all saturated fats are not the same. The saturated fats with carbon chain lengths of between 12 to 16 are the ones that adversely affect your LDL cholesterol. The problem with this is, there are not any foods that only contain one type of saturated fat, so they are deemed bad. Some of the good fats such as natural peanut butter, organic flax seed oil, virgin olive oil, coconut oil, raw nuts (almonds, pecans, walnuts, pistachios, hazelnuts), salmon and other fatty fish should be the fat calories consumed daily in your eating habits.

Sodium intake and substitutes

Too much of anything is bad for you, regardless if it's a necessity for bodily processes or just an indulgence. Sodium is basically a mineral that's generally found in the surrounding fluids of the cells in the body. Sodium is a daily necessity as it assists in the regulation of blood pressure, maintains pH balance, and boosts proper functioning of the muscles and nervous system. Sodium has an unmistakable taste which makes it so attractive to most people. My father would never sit at the dinner table without the salt shaker. Sodium is naturally in many of the foods we eat, but table salt is approximately 40% salt. Because most diets contain more than the daily recommended allowance of sodium, it would be highly unlikely for anyone to have a sodium deficiency. Besides making you more susceptible to weight gain, bloating and swelling by water/fluid retention, too much sodium as also been associated with high blood pressure, strokes, heart disease and loss of calcium from the bones. Your sodium intake should be moderate daily at best.

Substitutes for dairy products

Many of the diary products you eat are high in fat and low in fiber content. Too much fat in the blood leads to unhealthy weight gain. The lactose in most diary products make them harder for the body to breakdown and slow down the digestion process, so eating them excessively will only clog you up and likely cause constipation. If you lead an inactive lifestyle, the last thing you want to do is slow your body down. Too much calcium, as many diary foods normally contain a lot of calcium, can result in calcium deposits in the joints, heart and kidneys. If your eating habits consists of a lot of dairy, it might be a good idea to substitute for some non diary items. Soy, almond and rice are three very good and common milk substitutes.

Vitamins and minerals

Vitamins and minerals are nutrients that are imperative for the body to develop and grow. Vitamins, which are made by animals and plants and minerals coming from the soil and water, then are absorbed by plants, are essential for overall health maintenance. You can normally get the required amount of vitamins needed through a well balanced diet. While it would be extremely challenging to "overdose" on vitamins through a normal diet, consuming large doses of fat soluble vitamins will lead to an unhealthy build up in the body resulting in a variety of health issues. Not eating enough vitamins or have a deficiency is just as bad. Lacking any one of the many necessary daily vitamins such as Vitamin A, B's, D, etc can cause any number of health concerns. So ensure you are getting your daily supply of vitamins and minerals.

Proteins

Proteins are the actual building blocks of the body. Whether it's coming from your normal eating habits or a protein supplement, it is an absolute necessity. Especially as we begin to age. Even more so for women as the get older. Most whey proteins have high levels of amino acids that are easily and quickly absorbed by the body. if your objective is to lose weight or simply maintain your present weight, protein shakes are normally low in calories and are a healthier option than most meals and snacks. Proteins do assist in the weight reduction process when consumed correctly by increasing your metabolism. A gram of protein consists of 4 calories, so not only is eating too much bad for your health, taking it excessively can quickly increase your calorie count.

The body is unable to store protein, so any amount consumed that's not used will result extra calories and stored as fat. Considering that your not that active, the body is not going to assimilate as much protein. So the amount you intake per meal setting will vary by individual. The body will absorb approximately 25 to 30 grams of protein per meal (again depending on the person). having a protein shake for breakfast or replacing other meals/snacks throughout the day with a shake will be advantageous in your weight loss/maintenance journey.

Understand that these tips will be exponentially more effective with the assistance of some kind of weight training/exercise routine, in order to change your body composition and keep the weight off. But I understand the gym life just isn't for every one. You don't have to attend a gym in order to be healthy.

Best Ways to Lose Belly Fat - 3 Weight Loss Tips

If you want a flat stomach then you need to be sure that you’re practicing these weight loss tips.
When you know exactly what to avoid and how to ensure your body is running smoothly then you will start to notice a slimmer waistline.
By the end of this article you will have the knowledge on how to attain the slim and sexy stomach you always wanted!

Know What to Avoid

I know you’ve heard it before, but you NEED to avoid junk food. There’s a reason it’s called that; it’s pure junk! If it comes in a box or bag and it’s prepackaged, just waiting for you to pop it in your microwave to eat then chances are you DO NOT want to eat it. Food companies are raking in millions of dollars with these products because it’s so cheap for them to make and the ingredients in them are sometimes addictive.

Add in a low price, make it easy to cook and most of the people in the world will be hooked.
But flip the box over and look at the ingredients and the nutrition data. You don’t want this stuff in your body! If you bought healthy food and cooked it yourself, you’d end up eating less of it because it actually fills you up and keeps you feeling full. And you’re going to feel a lot better because you won’t be consuming ingredients that your body doesn’t need. You also need to pay attention to what you’re drinking.

Yes, you are going to need to cut down on your happy hour outings because alcohol is your enemy when it comes to weight loss. Alcoholic drinks are packed with calories, give you late night “munchies” and they mess with your blood sugar levels. Don’t let the light and low carb versions fool you; you’ll end up drinking more calories than you think. But calories aren’t the only issue… let me introduce you to acetate.
When you consume alcohol it’s not all converted to fat, but it still will give you a “beer belly” because it’s converted into something called acetate. And when acetate is in your body it halts all your fat burning and instead your body burns off the acetate. So when you’re drinking, your body isn’t going to be burning fat at all! Think about all the time your body’s fat burning is turned off when you just drank a six pack or more. But there’s something a little harder to avoid that might be messing with your weight loss.

You need to try your best to avoid being stressed out. High levels of stress cause your body to produce cortisol. What has high levels of cortisol in your blood been linked to? You guessed it… increased abdominal fat! So if you want to continue to lose fat then you need to change things about your environment so that you can live in a calm atmosphere. There’s one more thing you should avoid, but you need to be sure that you’re avoiding the right kind.

All Carbs Aren’t Created Equal

I know that you’ve heard about the low carb craze, but when most people go low carb then end up trying to avoid all carbs, which isn’t what you should do. There are two main types of carbs: complex and simple. What kind do you think most people get a surplus of? If you guessed simple carbs, then you’re right.
Simple carbs are found in sugars and syrups and are actually included in more food than you think. High fructose corn syrup is found in SO many different types of food and it’s actually worse for you than regular sugar. You need to avoid this and be on the lookout for “corn sugar” because they’re trying to change what they have to label it as. Simple carbs are absorbed into your bloodstream a lot quicker than complex carbs so that’s why you get that energy crash after eating a bunch of sugar.
If you get too much sugar in your diet, you’re still getting calories but the energy doesn’t last so you find yourself eating again. But if you focused on complex carbs you would end up eating less because you’d stay full longer. The food industry makes things even harder for you by refining carbohydrates into things like white bread to increase its shelf life. This makes for a product that has less nutrients than it should have. So not only do you want to lower your intake of regular sugar but you want to avoid products that list words like "bleached" or "dehydrated" in their ingredients.
There’s nothing wrong with eating a lowER carb diet, just make sure that the carbs you’re reducing are simple and refined carbohydrates. If you want to ensure that you don’t overeat then you need to be sure that you’re eating enough grains, beans, vegetables and fruit. Fruit!? Isn’t that packed with a lot of sugar? Ah yes, but you’re forgetting about another type of carbohydrate.

Focus on Weight Loss with Every Fiber of Your Being

Did you catch that? Yes, fruit contains sugar but it also contains fiber. The fiber in fruit actually slows the absorption of sugar so that the energy lasts a bit longer. But you want to avoid guzzling down fruit juices because you’re going to miss out on a lot of the fiber that way. That’s beside the fact that a lot of fruit juices have added sugar, but back to fiber.
By eating fiber you’ll control your blood sugar, stay full longer and you can even trim your waist some. If you eat enough fiber every day then you’ll stay “regular” and avoid being constipated, which is always a good thing. But this also keeps you from being bloated and holding onto pounds you don’t need. If you’re constipated then your stomach is going to bulge because it’s full of a bunch of undigested food waiting to meet your porcelain bowl. So fiber will not only help you stay slim by satisfying your appetite longer but it will also help you “battle the bulge”. By knowing what food to consume you ensure that your body stays as slender as possible.
These are proven weight loss tips that will help you lose belly fat but they’re not to be used as a temporary fix. When you make these changes to your diet you will trim down your waistline but don’t give up once you reach your goal. You now have the knowledge to achieve a flat stomach but it won’t mean anything unless you make these changes permanent.

How To Lose 18 Pounds In 4 Weeks

how to lose 18 pounds 4 weeks, weight loss, diet plans, fitness,

Introduction

I've been lifting weights and bodybuilding for the past 5 to 6 years, and after my last bulk I decided to cut down some weight. I will tell you how I lost 18 pounds in four weeks, and hopefully it will help you to get motivated and achieve your goals!

What this article is not?

It's important to notice that I am not trying to prove that my weight loss way is the best way to lose weight, or that it is some kind of a revolution in a fat loss industry. I am not here trying to convince you what is right or wrong. Moreover, I understand that you do not have to believe anything I say, as I do not have any proof of when the photos were taken, nor do I have any photos of the actual weigh-ins. You will have to believe me on this one (or not).

First Week

The way I started my diet is really funny. I was planning to start cutting down on Sunday, March 24, 2013. It was Saturday, March 16. I went to Costco, and got a pack of my favorite pastries, since it was a week to my cut, and I wanted to enjoy my last week. But instead, I eat the whole pack, which was around 1500kcal itself, on that day then I said to myself - that's it, tomorrow I'm cutting!
Therefore, I started my diet on Sunday the 17th instead of the 16th. I weighed in at 208.5, and my waist was ~35 inches. Unfortunately, I did not measure my body fat percentage. I did that on purpose, because I hate measuring it when it comes up to over 13%, it makes me feel even worse about myself...

The Diet

The diet my first week is the basis for my whole transformation. Pretty much, I ate ~1500 kcal every day split into 5 meals a day. The reason I do 1500kcal is because it splits nicely into around 300 calories per meal. I feel that's sufficient enough for me to last for the next 2-3 hours. That being said, this is not optimal weight loss plan if you want to preserve as much muscle as possible. For that you should aim for about 500 calories less than your daily caloric needs (the link to calculate your daily caloric needs is provided on the right). Moreover, even the caloric needs calculator is not necessarily 100% accurate. The best way to measure your daily caloric needs if tracking your weight loss weekly. If you're eating 500kcal below your maintenance caloric needs, then you should be losing around 1lb of fat a week.
Anyway, I ate about 1500kcal a day because I am very inpatient and, honestly, dieting is the worst thing that could happen to me. I love my carbs - cereal, pastries, and gingerbread cookies; so I wanted to lose as much weight as quickly as possible. I did not know my daily caloric needs (the calculator says my maintenance at 208lb is ~3200kcal/per day), but I suspected that I should be losing around 3lb of fat per week and the rest would be muscle loss, water weight, and cleansing of the body. However, I believe that the supplements might have increased my metabolic rate a bit and make me burn around 4lb of fat per week. That is only a guess though.

Intermittent Fasting

Did I need any of them? No.
Did they help? I don't know.
Then why did you use it? I felt that I could use an extra boost.

As I have mentioned previously, I am impatient person, in particularly, when it comes to limiting the foods I eat. To prevent that, I wanted to get best results as quickly as possible. I used the supplements to maximize the fat burning potential, and prevent muscle loss as much as possible. I do believe that similar results can be achieved without any fat burning supplements.

What's next?

Next, I am planning to do a lighted diet for another week or so, maybe to shed off an extra 1-2lb of fat, mostly because I still have some L-Carnitine left, and I want to finish it all (I told you, it tastes awesome!). After that I will increase my calories to a little bit above my maintenance level, to start cleanly bulking again. However, I do expect to gain back around 2-5lb within the first week of increasing calories back to normal. The reason for that is, that those 18 pounds I lost is not all fat and muscle. It's also some of the water weight, and the food that the body would normally keep in the digestive tracts. Increasing the amount of food I eat, would normally increase the amount of food the body has to process, and keep inside at a given time. Also, I will quite intermittent fasting, because I did notice it does slow down your metabolic rate a lot. Might work for a diet, but definitely not for bulking.
Thank you for reading, and I hope this article helped you to get motivated to achieve your goals, as well as provided some useful information. If you have any questions, feel free to ask me!

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Healthy Weight Loss

There are three types of weight loss programs:

2. Clinical Weight Loss Programs

Tips to Consider Before Starting a Weight Loss Plan

Green Coffee Bean Extract

What are green coffee bean extract

Commercial products of the green coffee bean extract

Other considerations on green coffee bean extract

The rest is up to you

The weight gain epidemic

Sugar is public enemy number 1

Eating Complex Carbohydrates

You can't avoid fats, so eat good fats

Sodium intake and substitutes

Substitutes for dairy products

Vitamins and minerals

Proteins

Know What to Avoid

All Carbs Aren’t Created Equal

Focus on Weight Loss with Every Fiber of Your Being

Introduction

What this article is not?

First Week

The Diet

Intermittent Fasting

Macro-nutrients

Supplements

Workouts

The Results

Second Week

The Diet

Supplements

Workouts

The Results

Third Week

The Diet

Supplements

Workouts

The Results

Fourth Week

The Diet

Supplements

Workouts

The Results

Other Important Things to Notice

Cheat meals

Cravings

Diet Sodas and Sweeteners

Supplementation

What's next?

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