HOW TO LOSE WEIGHT FAST: 14 THINGS YOU CAN DO TO LOSE WEIGHT QUICKLY!

Everyone wants to know how to lose weight fast. We know the usual "watch your diet and exercise regularly" routine. But if it is as simple as that, then there wouldn't be so many fat people in this world!

Amidst all the lies and hype surrounding the weight loss industry, it can be hard to separate the hype and lies from the truth. That's why in today's article, I'm going to share with you 14 things you must do to lose weight fast. Following these 14 tips will help you to lose weight safely and stay lean all year-round.

WARNING: SOME OF THE INFORMATION YOU ARE ABOUT TO READ MAY CONTRADICT WHAT YOU KNOW ABOUT WEIGHT LOSS.

How To Lose Weight Fast Tip #1: Stop eating only salads

This is a well-known habit especially among female office workers. You order a big salad with nothing but greens. Your colleagues see what you eat and applaud your efforts to lose weight. But before 2pm, you get hungry and start looking for cookies and chocolates to snack. How's that for one step forward and two steps back in your fat loss attempt? While there's nothing wrong with having salads for lunch, you should add some good clean protein such as eggs and chicken breasts and also good fats such as avocados or guacamole into your salads as well. Remember this: Every meal should have a protein element. These protein and fat make you feel more satisfied after the meal and will sustain your blood sugar levels for a longer period so you won't be looking for unhealthy snacks around the office right after lunch.

How To Lose Weight Fast Tip #2: Replace all the unhealthy snacks at home and in your office

Contrary to popular belief, snacking is actually productive for fat loss. Snacking on healthy snacks in between meals will help maintain a steady blood glucose level and also keep your metabolism elevated. Since people snack on convenience and the general availability of food around them, it is important to keep only healthy snacks such as dark chocolate, nuts, trail mixes, fruits or even beef jerky within easy reach. Throw all the others away. Or give them to a colleague you hate.

How To Lose Weight Fast Tip #3: Start a simple exercise routine

Every fat loss program needs to have an exercise component. It doesn't even have to an actual exercise like jogging or swimming. If you have never exercised before in your life, you can even start something as simple as brisk walking every day for 20 minutes and work up the intensity from there. The main objective is staying active and turning up your metabolism. As you get fitter (and you will), crank up the intensity and challenge your body to reach new heights of fitness.

How To Lose Weight Fast Tip #4: Stop the steady state jogging

If you have been jogging for some time and haven't seen any significant weight loss results, then it's time for you to move on to more challenging exercises. Jogging is a good exercise to build your cardiovascular endurance, but not the best for fat loss. To effective burn fat, you need a workout that elevates your heart rate to at least 80% of your maximum heart rate and burns the most number of calories in the shortest period of time. Full body exercises such as burpees, squats, deadlifts, shoulder presses and rows gives you the most bang for your time spent on exercising. Perform each exercise for 30 seconds with a 30 second break in between for 3 sets before moving onto the next. Do this for 10 - 15 minutes a day and you will see results beyond what you have experienced from months of jogging.

How To Lose Weight Fast Tip #5: Don't avoid carbohydrates completely

When carbs replaced fats as the main contributor of weight gain, many people are avoiding all known types of carbs completely. I personally have a colleague who shuns carbs like the plague. Let me set the record straight. Not all carbs are bad. Our bodies need carbs to function properly. Carbs are our bodies' main source of energy. In fact, our brain functions primarily on carbs. Depriving your body of carbs can have detrimental effects on your body. Every type food has its time and place to be consumed. As a general rule, you should only consume low glycemic carbs such as brown rice, dark leafy vegetables, multi-grain bread, oatmeal, etc. High glycemic foods such as bananas, juices, white rice, potatoes and other processed foods are best consumed only right after an intense exercise.

How To Lose Weight Fast Tip #6: Set realistic and measurable goals

A lot of people give up on a training or fat loss program after a week or so because they did not see the results they were expecting. First of all, you have to remember that you didn't get fat overnight. So you should not expect a miracle weight loss to happen as well. Setting realistic and measurable goals will help keep you motivated and continue towards your ultimate weight loss goal. So what considered as a realistic goal? Losing 0.5-1kg (1-2 lbs) a week is a realistic. Losing half an inch on your waist after two weeks is realistic. Of course, you have to be completely honest with yourself when you are accessing these goals. Ask yourself if you are really following the exercise program religiously? How many times did you cheat on your diet?

How To Lose Weight Fast Tip #7: Focus on building muscle

Some people may disagree with me that exercising and muscle-building is important for fat loss. To me, fat loss is all about changing our body composition - reducing the fat mass and increasing fat-free mass (muscles). Increasing fat-free mass will invariably contribute to the lowering of fat mass. For each pound of muscle your body has, you burn an extra 35-50 calories a day. Fat on the other hand burns only 2 calories per pound. So the more muscle you have, the higher your metabolic rate will be. And contrary to popular belief, having more muscles is what will give your body those sexy curves that the opposite sex desires.

How To Lose Weight Fast Tip #8: Invest in a whey protein or meal replacement supplement

Having 3 meals a day with 3 snacks times in between is not always easy to prepare. That's why for convenience purposes, it's recommended that you purchase a good whey protein or meal replacement supplement. Just add water or milk and you have one serving of quality protein.

How To Lose Weight Fast Tip #9: Make small changes and stick with them for 21 days

Let's be honest with ourselves. Fat loss involves some behavioral and lifestyle change. Your current lifestyle got you to the state that you are now. Continuing down this path obviously is not the quickest way to lose weight. We all know behavioral change is the hardest thing. This is why we need to make little changes every day that is more acceptable to our bodies. For example, if you currently drink two cans of soda every day, cut down to one can a day. Then next week, cut down to one can every two days. You get the picture. And for any program that you decide to get started, stick with it for 21 days. Statistics have shown that any behavioral change takes 21 to accept and approximately 60 days to form into a habit. So no matter how much you hate a current diet or exercise program, persevere for 21 days. You will be glad you did.

How To Lose Weight Fast Tip #10: Surround yourself with like-minded people

Some people are very dependent on social support, while others not so much. If you belong to the former group, it is important that you factor this aspect of motivation especially when you are starting out on a fat loss program. During the initial 21 days, it is important to stay motivated and focused on the goals you have set for yourself. You are bound to encounter challenges and struggles as you go through the program. Such as days when your thighs are so sore after doing full body squats or even good news like when you succeed in losing an inch off your waist. If you have friends who are doing the fat loss program with you, great! Share your results and how you feel about the program with them. Talk to fitness professionals; join online communities or Facebook groups to share experiences and gain knowledge. Also, don't just focus on the fat loss part. Get into the whole health and fitness experience. Buy fitness magazines, visit fitness websites. Look at physiques you desire to achieve and set them as your desktop wallpaper. Do whatever you need to stay motivated.

How To Lose Weight Fast Tip #11: Train your legs

I'm not just talking about jogging here; I'm referring to doing heavy squats, lunges, deadlifts, etc. If you have ever done squats before, you will know that it is one of the most demanding exercises in the world. You pant and sweat like a dog as if you have sprinted a mile. But it is also one of the best exercises for building overall strength and of course burning calories. Leg exercises such as squats are usually compound exercises and as such burns more calories. Even if you are not doing weighted squats, just doing body weight squats alone can be just as challenging. To be honest, in my first 5 years of training, I never once trained my legs. I always thought the upper body is more important and doing squats could stunt your vertical growth. That is all a fallacy. Ever since I started doing squats, my strength went through the roof and my body fat levels have remained consistently low all year-round. Now I do squats at least once a week otherwise my workout is never complete. If you have never trained your legs before, trust me, start your workouts with squats and you will be amazed by the results you see. And yes, you can thank me later.

How To Lose Weight Fast Tip #12: Keep a meal diary

Many people don't realize how many calories they consume every day. You think you are eating less by skipping a meal here and there. But you never consider those sodas, grande Frappuccinos or those cookies distributed by your colleagues that you so casually put in your mouth during the day. If you take down everything (and I mean every single thing including those mentos) that you eat into a meal diary, you will be surprised how many calories you are taking. Yes, I know it's quite a pain to record down everything. But do yourself a favor and just do it for one day. It will be an absolute eye opener.

How To Lose Weight Fast Tip #13: Learn to love water

Perhaps the most overlooked causes of weight gain, the liquids you consume can deceptively pack on a ton of calories. Just a can of soda contains close to 150 calories. A grande mocha Frappuccino contains a whopping 420 calories. Drink a soda and a Frappuccino every day and you will gain a pound a week.

Because we can so easily and carelessly gulp down beverages without a second thought, liquid calories are more harmful. Fruit juices are no better. They all contain naturally occurring fruit sugar, fructose, which like all other sugars if consumed in excess will result in weight gain. One of the quickest ways to lose weight is to always choose water over all other beverages. Water has zero calories and is a natural source of hydration for our bodies. By simply replacing all your other sugary laden beverages with water, you will quickly be able to see weight loss results.

 Fast Tip #14: Limit alcohol consumption

I know it is almost impossible to completely abstain from alcohol. But if your goal is to find the fastest way to lose weight, then you have to cut down on your happy hours. Alcohol is a toxic substance with absolutely no nutritional benefit whatsoever. What's more, each gram of alcohol contains 7 calories. A few glasses of cocktails with its sugary mixers can easily pile on at least 1000 or more calories a night. You should also know that alcohol is an appetite stimulant. So don't be surprised if you feel hungry after a night of partying. Of course this leads to additional calories into your body that you don't need. If you are focusing on building muscle, excessive alcohol lowers your testosterone and increases cortisol levels (stress hormone) thereby reducing your body's ability to build muscle effectively.

With so many disadvantages to your fat loss goals, do you still need another reason not to drink?

If you have tried everything else to lose weight and still haven't seen any results, give these 14 tips a try. If you need to more, Click Here

WEIGHT LOSS MOTIVATION RULES

Successful weight loss Rules for Weight loss motivation. 

As with any plan there are always rules. Weight loss is no different; after all it is a battle, a battle of mind over body and every battle has rules. Below is what I consider to be the golden rules of weight loss.

These are, in order,

o You are responsible for yourself and actions

o There are downsides as well as ups, take the rough with the smooth

o Pick the weight loss routine suitable for you

o Take the routine seriously

o And follow through to the end

You are responsible for yourself and actions

Remember, a diet is a selfish action; it is for one person and one person only. A diet should be undertaken for your own needs and desires, not others, for this reason alone it is your very person that is responsible for its success or failure. Pressure is applied more often than not by others and surroundings, but you will have to be strong.

There will be up's and down's

So, going with the theory that most people will take some time to realize the truth of the magic rules, the first thing that you need to do then to begin your weight loss regime, is to realize that it is not going to be an easy road to walk or run down.

There will be many tempting goodies like: cream cakes, full fat coffees, cream cheese bagels, the ever popular Burger chains and so on and so forth, littering your path. It is up to you to resist and not give in to these temptations.

I kid you not! It will not be easy so I will not even pretend that we can pass these by without being tempted one or two times and indeed giving into temptation. That would be delusion on a grand scale, and since we are for the moment at least, all about self-honesty, let's acknowledge the fact that we will fall off the wagon, most do.

But as I said earlier, what matters is not that you fell off the wagon in the first place, but what you do with yourself afterwards. Get up, dust off those cookie crumbs and get right back on the weight loss wagon. You can do it.

And this is really what you need to realize so early on, the fact that you will fall off the weight loss wagon, and the fact that your road will be literally paved with tempting morsel after tempting morsel.

Once you can realize and acknowledge this fact for yourself, you will find that you are better armed to deal with these.

You will also find that being prepared for these little wayside problems, makes it easier for you to tackle them head on, and in many cases, makes it easier for you to turn a blind eye to temptation (most of the time).

Pick a Weight loss Routine Best For You

You have decided that you want to lose weight and you are going about trying to find a way to make this a reality.

Now you need to take a few minutes away from your busy schedule to deicide exactly what measures you can implement in your lifestyle to make it easier for you to lose weight, and also decide how much time you are willing to devote to doing this.

This might be more difficult for you than you think, but the thing is for it not to become daunting at this first hurdle.

If you have only a very minimal time frame on your hands to devote to your goal of losing weight, there is no need to despair. 

Since you have already begun the crucial process, you only need to follow through with it and implement a plan that will enable you to do so despite your busy schedule.

Take things one at a time and don't try to do everything at once. With a limited amount of time on your hands first concentrate on one aspect of your weight loss plan.

If you want to implement an exercise regime, then do so. Leave the diet plans for a later date when you are better able to deal with it, or when your exercise routine has become a set part of your life.

This way, you will be able to gradually incorporate your entire weight loss plan into your life, without having to leave anything out, or without having to feel beleaguered.

The key factor when going through with this golden rule is that you need to find the right balance of diet and/ or exercise for you, the one plan that will fit seamlessly into your lifestyle habits without taking you too out of your way.

Take the Routine Seriously

If you went through the earlier golden rule, you know that in choosing the best weight loss plan for you, you need to choose one that fits into your lifestyle.

The reason you are doing this, is to make this particular golden rule - the one about following through on your weight loss plan - a reality instead of a wish.

Many people, myself included, find it easiest to start something; it is the follow through that we find difficult, and because of this, we find it easy to let go of our ideas and plans when the going gets tough.

By choosing a weight loss plan that fits naturally into your lifestyle to begin with, you are making it that much easier for you to stay the course and to follow through on your weight loss plans.

If you look at it reasonably you will see that what I am saying makes sense. Think about it. If you have great ideas on how to lose weight and put them into action, you can be assured that for the first few days and weeks at least that you will go through with them.

But what happens when you have to break through your routine to attend to something else? Since life can never be planned out down to a T, you can be assured of getting these interruptions, and frequently, if you lead a busy life.

Well, to begin with, you would try and keep as close to your plans as possible, but there may be one or two days when you need to abandon them altogether to accommodate outside influences.

When this happens, which weight loss plan do you think you are most likely to follow through on, once you get back to your normal routine?

The one which is great, but which takes you out of your normal routine and which requires you to push and prod yourself to get back into it?

Or the one which is maybe not as great as your original grand plan, but which runs more or less parallel to your normal routine, and which you can fall into more easily because it doesn't require you to go out of your way?

I know which one I would chose, but this is because I know myself. I know that if I had to go out of my way over and over again, if I had to push and prod myself to get into my weight loss routine every time life threw a curveball at me that I would not follow through with it.

In fact, my life to date is littered with many of these grand weight loss plans and schemes, and for myself at least, I can attest that none of these worked the wonders that they should have. The plans were sound; it was the execution of them that left a lot to be desired!

It took a little bit more of down-to-earth thinking, and my realization of the golden rules for me to lose weight successfully and keep it off.

What you need to take away from this section, is the knowledge that sometimes life will throw a spanner in the works. You will find your weight loss plans going for a six, but that doesn't mean that you should quit.

Whether you have a "great" weight loss plan, or whether you have a not-so-great weight loss plan in the works, you need to follow through on your original plans and ideas and not give up.

It is at this point in your weight loss plans that it's going to be all too easy to give up and go back to your old ways. Don't.

If you think you might have trouble on the follow through, be prepared for this eventuality and plan for it accordingly.

And follow it through the end

The thing that will help you to lose weight, and will also help you to keep the weight off, is if you follow the plan through to the very end with your decision to lose weight.

In other words if you have set yourself a target weight, then stick to it. Follow through to the end, and don't give up.

If you have been reading through the earlier sections, or if you have gone down this route before, then you know how much easier it is to start yourself on a weight loss regime than it is to continue on with it.

And you will also probably know how much easier it is to follow through on such a course if you give yourself a little nudge, than it is to see it through to completion.

Many of us, even if we do manage to successfully drag ourselves through our weight loss routine day after day, will find that it is harder to stay on track as time goes by and your goal comes ever closer.

In my case most of the time, even when I followed through to nearly the end, I found myself losing the will to continue.

This was mainly due to the fact that I was not as committed in the beginning as I could have been which in turn meant that I was only staying the course because I was forcing myself to do so, and not because I really wanted to.

And this meant that when the going got tough, I got going - in the opposite direction most times!

Since it was difficult enough to stay the course when things were happening normally in my life, it was near on impossible to stay the course when things went even slightly out of sync.

The end result? I would always, always find some way, some little loophole to exploit which would necessitate my going off my weight loss regime.

So to see you through to your weight loss target, you need to follow through, and make a conscious decision that you will see it through to the end. But you also need to have that commitment to yourself and to your goal that you will see it through to the end.

And really, it is only when you want to do this, when you have the commitment to stick with it come hell or high water, that you will find that you not only lose the weight, but you find that you also keep it off.

Weight Loss Motivation plans for the modern busy woman.

EIGHT GREAT WEIGHT LOSS TIPS

Here are some great, weight loss tips to help you reach your fitness and body composition goals.  Why eight weight loss tips and not ten...or even fifty weight loss tips?  I want to keep it simple so that there is an increased chance they might be followed.  All the weight loss tips in the world won't do a bit of good if nobody can remember to follow them.  You don't even have to follow all of these tips.  For starters just pick one and when that becomes a habit, try the next weight loss tip that strikes your fancy.
 
The most important weight loss idea has to do with the Law of Thermodynamics.  This law means that in order to lose weight, you need to spend more energy than you take in.  In order to gain weight you need to take more energy in than you put out.  So, losing weight is simple; eat less food while moving more often!  The weight loss tips below are just ways to take advantage and make more efficient use of this unavoidable law of nature.

Weight loss tip #1: Don't go On a Diet!  Yep, I said it, don't go on a diet.   Most people can't stick to a diet for a long period of time.  They get discouraged and quit.  You need to make healthy changes to last a lifetime, not look for the next fad quick-fix.  Does this mean diets and diet books are bad?  Certainly not, you may be in the minority who find one that works for you.  If not, you still can learn something about nutrition that you can apply to your eating habits.  Make small changes to your nutritional habits and over time you will reach your goals and be able to maintain them.

Weight loss tip #2:  Make 1 small healthy change that you can live with today!  For me, that was cutting out sugary sodas and other sugary drinks.  A typical regular can of soda has about 140-170 calories.  Two of those per day equals 280-340 calories a day, or about ¾ lb weight loss per week if you were maintaining your weight before that change (see weight loss tip #6).  What do you drink instead?  Cold water!!!  Not only is water healthy, one once of cold water will burn one calorie when your body heats is up.  So, drinking the recommended 64-96 oz. of water per day could equal up to 96 extra calories burned (depending on how much cold water you drank before).
 
It doesn't have to be sugary drinks.  It could be cutting out desserts, or limiting them to once or twice a week from every day.  Try replacing one un-healthy snack per day with a healthier one.  You pick one that you can stick to (but start drinking more water anyway).

Weight loss tip #3:  Eat breakfast!  There's a reason for the cliché about breakfast being the most important meal of the day.  That's because after fasting all night, your metabolism is at its lowest point in the morning.  You need to stoke the metabolic fires with a good breakfast that contains both carbohydrates and protein.  If you don't, your body will think it is being starved and will want to store any excess calories from the first thing you do eat (say at lunch) as fat to hedge against long periods with no energy intake.  Breakfast first thing keeps this from happening and gives you energy to start the day.

Weight loss tip #4:  Eat 4-6 smaller meals per day instead of 2-3 big ones.  The easy way to do this is by having breakfast, mid-morning snack, lunch, afternoon snack, and then dinner.  There, that's 5, good enough.  A piece of fruit makes a great snack.  By spreading your energy intake out in smaller, more frequent increments, it will increase your metabolism (you will burn more calories) because your body never thinks it is starving. 

Weight loss tip #5:  Reduce stress.  Stress causes our body to release cortisol which is a hormone that helps us deal physiologically with stress.  Simply put, the adaptations our body does in response to stress are contrary to weight loss.  The release of cortisol promotes fat storage and suppresses the manufacture of other hormones that promote building of lean muscle mass.  Try yoga, try meditation, try a hobby or punching a heavy bag.  Just do what works for you to lower stress.

Weight loss tip #6:  Determine how many calories you need to maintain your current weight, and how many you need to reduce per day to meet your weight loss goals.  Step 1: Determine your basal metabolic rate.  This is how many calories your body burns just to maintain minimal life-support functions and is about 75% of all the calories you burn.  The formula is simply your body weight  ____  X 10= basal metabolic rate.
 
Now, to determine how many calories you need each day to maintain your current weight, multiply the base metabolic rate by a "lifestyle factor" based on how active you are.  A note on the formula: it is just a rough estimate, females will need a few less calories (perhaps 200) than this formula indicates.  Males might need 100 more.  As you age, you will require fewer calories as well to maintain weight.  So, use the formula to get you started, then adjust your daily caloric needs based on your results (this is where a nutrition log is important, see weight loss tip #7).

For sedentary people (office workers, people who mostly sit or drive all day) use 1.4.  For moderately active people (people on their feet all day like wait staff, service industry, moderate exercise) use 1.6. For very active people (jobs with lots of physical labor, movers etc., athletes) use 1.8.  If you think you are in between two of the examples, then you can split the difference.

Let's plug some numbers in:  Weight 195 pounds, office worker.  195X10 = 1950 calorie basal metabolic rate.  1950 X 1.4 = 2730.  This is roughly how many calories they need to consume to stay at 195 pounds.  It's not an exact science, but should be very close and is a great starting point.

Now you can set your weight loss goals based on how many pounds you want to lose and in what time-frame.  The maximum sustainable healthy weight loss level is about 2 pounds per week.  In order to lose 2 pounds per week, you need to decrease your energy intake, and/or increase your energy output, by 1000 calories per day.  A 500 calorie per day reduction will result in a loss of approximately one pound per week. 

So, losing 40 pounds will take 20 weeks, or about 5 months at 2lbs per week.  If you decrease your daily intake by 500 calories per day as well as increase your energy expenditure by an average of 500 calories per day.  From our example above, to lose 2 lbs per week, they would either need to eat 1730 calories per day (2730-1000) or 2230 calories with about 500 calories worth of exercise averaged out over each day.

Weight loss tip #7:  Keep a food log.  Write down everything you eat for 3 days (every single calorie!) then total up the calories and divide by 3 to get an average.  Now that you know how many calories you are taking in, you can plan out how many you need to reduce per day in order to reach your goals.

Weight loss tip #8:  Move more!  This doesn't mean you have to start some grueling exercise program.  In the beginning, just look for ways to move a little more than normal.  Take the stairs instead of the elevator.  Walk to the store down the street, or the park instead of driving.  When you do start an exercise program, start slow and easy.  No more than 3 days per week in the beginning.  Twenty minutes of walking 3 times per week is a great start.  Or, 3 shorts workouts at the gym or at home per week.  This will start to increase your caloric expenditure so you don't have to cut quite so many calories out of your diet and still lose weight.

Like diets, most people overdo it when starting an exercise program, then burn out and quit.  It's OK to miss a few workouts, or even have a rough week and not workout at all.  No reason to quit in frustration, just start up again next week. 

That's all the weight loss tips I have for ya...just remember that slow and steady wins the race.  You didn't get overweight in a short period of time...it will take some time to lose the weight as well.  Make one change at a time, add to it when the previous change becomes part of your lifestyle.  Stop making changes when you are happy with your results, your health and lifestyle.  The good news is you can start making some small changes today that will last a lifetime and have you feeling better, being healthier and living longer.

Learn more here

5 EXCUSE-KICKING WEIGHT LOSS TIPS FOR BUSY PEOPLE

Weight loss is an easy thing to do but I admit that it takes time. This  little disadvantage had gave people, sometimes you yourself or one of your  friends and family members an excuse for not losing weight - "I don't have  time!"

Isn't this a lame excuse? Well, from today onwards, kick that stupid excuse  away as I am going to show you 5 excuse-kicking weight loss tips for busy  people.

Weekends are perfect for weight loss activities

Weight loss success can be met if you have 3-5 days a week to implement your  weight loss strategies and weekends (normally you will have two days) are just  perfect. Use your weekends to fit in all the workout schedule rather than  spending your time on the couch or feasting which will add nothing but weight  and fat inside your body.

Be motivated, not disappointed

Busy people have difficulties implementing weight loss tips as sometimes they  need to bring the work back home and I understand that. With this, weight loss  can be very disappointing because the plans are not carried out consistently.  Try to be motivated more to the weight loss side, you can be stretching and have  a small on-the-spot job sparingly while you are working.

Make others lose weight with you

When you lose weight but everybody else is not, you feel lonely and wanted to  join what are they doing. Why not make them join you? Your kids is the best to  start with because they will be excited to see you motivated to lose weight.  Exercise with them and share or compare the results with them. With this, you  are more likely to follow your weight loss plans!

Weight loss as an high priority item in your to-do list

Weight loss is not a supplementary activity for you. Weight loss is the most  important activity to you! If you don't lose weight and fat now, you will be  unhealthy and in the end, you will die early from serious diseases. Serious  enough? Make weight loss you top priority and don't cancel them off just because  you have a file to complete for your boss.

Make others understand your weight loss plans

Let your boss, friends, colleagues and family members know that you are on a  weight loss program and don't be feel ashamed as you are caring for your body.  Apart from getting motivating words from them, this will keep them away from  delegating tasks to you which will provide time for your weight loss  activities!

Now, you have all the best weight loss tips for a busy person. If you still  can't get the weight loss engines started, I don't know what to say but to label  you as a loser. Well, if you are serious, I have some great guides and programs  lined up for you over at No Diet and Natural Weight Loss Guide  which you might find handy.

Learn more here: https://goo.gl/mYQ3g4

IF YOU WANT LOSE WEIGHT FAST, FOLLOW THESE FOUR RULES

There is no shortage of information when it comes to how to lose weight fast on the Internet. Everyone has their special little secret. The difference between all those other people and me is I'm not selling anything. Not one thing. The other thing that separates this advice from all the others who claim to be able to help you lose weight fast is I'm not going to beat around the bush. If you want weight loss fast, here's what to do.

Rules for When You Want Weight Loss Fast

If you want weight loss fast, do the following things and keep at it. The first three days are going to be the hardest, but it will get easier. However, if you combine the following with a healthy eating plan and exercise for thirty days, you will see drastic results. That being said, there are four rules when it comes to achieving weight loss fast.

Rule #1- Always be Drinking- Water, people, we're talking about water. Make sure you always have a water bottle/cup/cantine with you at all times. If you are peeing several times per day, you know you're drinking enough. Doing this one thing will rid your body of that excess water weight, making you feel less bloated, it will improve your skin and your mood too!

Rule #2- Keep a Record of Your Journey- If you want to lose weight fast, you're going to have to keep a fitness journal. This is a journey you will carry with you everywhere so that you can log what you've eaten, what workouts you've done (of haven't done), as well as your current state of mind, your mood, or anything else you want to include. The reason it's so important to track what you do is so you can look back if you ever feel like what you're doing isn't working. Put your measurements in that journal, too, so you can see how you're progressing, as well.

Rule #3- Remind Yourself of What You're Doing Every Morning- We can be so gung ho about losing weight but the moment we wake up in the morning, we crave waffles with blueberries and whipped cream and...sorry. The point is, you must remind yourself of what you're doing every morning until you no longer need to. If you keep a sheet of paper, or even your fitness journal, next to your bed and it's the first thing you see when you wake up, it will help you stay on track for the entire day. Try it, it works.

Rule #4- Get Some Exercise- You can lose weight by dieting alone, but exercising provides so many benefits. Sure, it's hard. But once you get going you may start to like it. Your endorphins, your brain's natural feel good chemicals, are released when you do exercise, and so working out can give you a kind of high. Also, you will maximize your weight loss efforts. If you were losing weight by dieting alone, you could potentially double your results if you combine your routine with exercise.

These four rules will help you when you want weight loss fast as long as you're committed and you pledge yourself never to give up until you finally reach your weight loss and fitness goals.

You will never lose weight until you make up your mind that you'll do it no matter what. Once you get your mind right, no matter what tips or tricks you use, you'll achieve weight loss fast.

SIMPLE WEIGHT LOSS DIET SECRETS - HOW TO HAVE AMAZING SUCCESS WITH A SIMPLE WEIGHT LOSS DIET!

Simple weight loss diet plans seem to have flown through the window lately. Now days, every diet seems to have a gimmick or need a celebrity endorsement for it to rank as a success and gain any attention. Want to know a secret though? If you are searching for a diet plan that will work and that you can comfortably integrate into your lifestyle, you really can't go past a simple weight loss diet.

To understand why a simple weight loss diet is the best approach to losing weight and keeping it off, it is first important that you understand clearly just why we put weight on in the first place. Our bodies are programmed to a strict formula.We use energy to do work and to stay alive. Our source of energy is food. We need to eat enough food to meet our energy needs and keep ourselves healthy, but when we eat even the slightest amount more than that, our bodies store it away. I should clarify that.They store it away as fat!

A simple weight loss diet understands this formula and is based on the knowledge of energy balance and using the facts of how our bodies work to advantage. It uses a two pronged approach towards weight loss. Firstly, the plan will allow enough food energy each day to meet our body's requirements. It will then increase activity slightly each day so that our bodies use the stored energy in our fat to meet the shortfall of calories it requires. The simple weight loss diet carefully uses the science of weight loss to ensure we drop weight.

So what are the components of a healthy but simple weight loss diet? Firstly we should discuss what they are not:

1. A simple weight loss diet does not promote weight loss through the use of weight loss pills

2. The diet will not advocate purchasing expensive pre-packaged meals that only benefit the weight loss company

3. The plan will not involve paying large amounts of money for expensive gym equipment

4. Lastly, a simple weight loss diet will not use Hollywood celebrities or gimmicks to promote its brand name.

What a simple weight loss diet will do is:

1. Base your daily eating plan on a healthy, nutritionally balanced calorie count

2. Allow you to make choices as to what you eat and when

3. Provide the information necessary to help you make informed decisions about what you eat

4. Help you to monitor and increase your daily activities so that you burn more calories than you supply through food

5. Offer motivational resources that support you through the entire weight loss journey

6. Be easily available and relatively inexpensive

7. Allow you to take control by being responsible for your own weight loss in the privacy of your own home.

It is important to remember that, despite what the tabloids say, there is no quick fix to weight loss. A simple weight loss diet based on sound scientific facts is the only proven method to lose weight safely and keep it off permanently.

If you are thinking about taking action to lose weight don't be fooled by the gimmicks out there. A safe and simple weight loss diet will be your best bet every time.

Weight loss is estimated to be a 65 billion dollar industry this year with overweight people being enticed to part with their hard earned money, on the promise of the next sure thing to make them slim overnight! However, if you are really serious about weight loss the safest course of action you can take is to follow a simple weight loss diet, secure in the knowledge that it will work and you will not hurt your health by following it.

If you would like to investigate more about the most successful simple weight loss diet available today, please follow the preceding highlighted link. You might also like to read the personal story of the author who lost a great amount of weight following a simple weight loss diet.

THE TOP 10 WEIGHT LOSS SECRETS

For many, weight loss seems like a difficult thing. Maybe you've tried things in the past...diets, workouts, pills, creams, ANYTHING to help get the weight off, but it seems like no matter how hard you try, it either doesn't come off at all, or it comes right back on.

Why do you think that is?

I believe that successful weight loss is based on a combination of sound nutrition principles, and regular exercise. Sounds easy, right? But here's the catch...THIS IS JUST THE BASIC OUTLINE FOR SUCCESSFUL WEIGHT LOSS. So what are the underlying reasons? Why does it seem like some people just eat whatever they want and stay skinny as a rail, and for some people, no matter what they try, or how hard they try it, just can't seem to get results?

I've created a list for you containing principles, that if taken to heart, and APPLIED to your life, will produce tremendous results. Listed here are the KEYS to losing weight, and keeping it off for good.

Now remember...I can provide the knowledge, but it is up to YOU to take the action. In the words of Emmerson, "Good thoughts are no better than good dreams, unless they be executed." In other words, it's not enough to simply know these weight loss secrets, you have to APPLY them to your life. I can not stress the importance of this one seemingly simple step.

Rest assured, no one is going to do this for you. You got yourself to where you are now, and it is YOU who has the power to turn it around, and get yourself to where, and to who, you want to be. But the AMAZING, TREMENDOUS thing about all of this is that YOU DO HAVE THE POWER TO CHANGE. I'll say that again...YOU DO HAVE THE POWER TO CHANGE! Know this, understand this, and live this, and I GUARANTEE your success in weight loss, or any other venture you choose to pursue in life.

1. TAKE RESPONSIBILITY FOR YOURSELF

It appears as though many people want to shift blame for their current situation to anyone, or anything but themselves. Whether it's finances, relationships, work, family, or health related, as humans we sometimes have a tendency to create external reasons for our problems. If you ever find yourself saying, "If only so and so had done this differently, I could have..." or, " If only I had this, I could..." or anything like this, I suggest you stop and take a good look at the real reason why you don't have exactly what you want in your life. Is it because of other people and circumstances, or is the real reason because of a lack of action, or purpose on your part?

Now, I realize this can be a difficult thing to do, and I don't mean to imply that everything in every person's life is the result of a lack of action. I understand circumstances like the death of a loved one, or being diagnosed with a terminal illness can be devastating events in a person's life, and can be entirely unrelated to a lack of action.

What I am suggesting, however, is that you have the ability to respond to every situation in your life, and make the best of it. I'm saying YOU HAVE THE POWER TO CHOOSE how you interpret events, and circumstances in your life. If you choose to be a victim, then that's exactly what you'll be. If you choose to blame other people, or reasons for your inability to lose weight, then you are NOT taking responsibility for yourself or your life, and I guarantee you WILL NOT LOSE WEIGHT!

If you've ever found yourself saying..."I just don't have the time to exercise...I don't like healthy foods...No matter what I try I can't lose weight...It's just in my genes to be heavy," or anything like this, then just STOP!

I've got news for you, my friends. You have the time, you just don't choose to make it. You may like healthy foods, you just choose not to try, because you like the taste of unhealthy ones. You haven't tried everything to lose weight, and if you chose a sensible plan, and STUCK to it, you could, and would lose weight. And no matter what your parents, brother, sister, aunt or uncle's waist line looks like, I GUARANTEE you have the power to make your waist line look exactly the way you want it to.

Step 1 is to stop making excuses, and start taking responsibility for your current physical state, and realize that you created this situation, but more importantly YOU HAVE THE POWER TO CHANGE, TO CREATE A NEW SITUATION, AND THE LIFE AND BODY YOU WANT!!!

2. FIND OUT WHY?

This is one of THE MOST IMPORTANT STEPS in losing weight and keeping it off....the big WHY. Why do you eat? I don't mean to offend anyone, but I'm going to assume that if you're overweight, you don't only eat because you're hungry, but for a variety of other reasons as well. A lot of people eat because they're bored, or tired, or they are just used to eating when they arrive home from work, or when they watch TV at night, or when they go out with friends, and the list goes on and on.

For many people, eating is a deeply emotional, and psychological issue. People deal with painful experiences in their past or present, and with insecurities in their lives by eating. Food as comfort. This is one of the most destructive patterns a person can have, and it goes in direct opposition to weight loss success.

I am not suggesting to know the specific reason why you eat, but I invite you, as painful as it may be, to really spend some time with yourself, and identify why it is that you eat, what times of day you eat, what emotions you experience when you eat, and what emotions you experience when you overeat. By doing so you will unlock a door that many people never even get close to. I can not stress the importance of this step. Until you determine WHY you eat, you will not be able to fix the problem.

So, step 1 is taking responsibility, realizing you have the power to change, and step 2 is understanding why you eat.

3. THERE ARE MANY PATHS...THERE IS ONLY ONE WAY

As you probably know, there is a TON of information available regarding diets, proper nutrition, weight loss, strength training, and anything else you could ever desire to know about health and fitness. Some claim low carbs...some no carbs...some say only the right kinds of carbs...some say meat only...some say fruit and veggies only, some say no dairy, and some say no FOOD! So how do you know which diet and exercise program is the one for you? How do you know which path to choose?

The answer is to educate yourself. All of these diets, to varying degrees, will produce some kind of success...the key for you as a health conscious consumer, concerned about your own specific body and its specific needs, is to find out why each of these diets work. What is the effect of "good" carbs on the body? What is the effect of "bad" carbs? What happens, on a physiological level, if you eat no carbs, or only carbs...I want you to understand the importance of finding out WHY.

The truth is, that there is a TON of information available, and there are a TON of different ways to produce the results you want, and to lose as much weight as you want. The key is to really understand why a diet or exercise routine works. And perhaps even more important is to choose a program that works for YOU. One which you feel fits your nutritional requirements based on your individual food preferences, and one which will support the exercise regimen you decide to follow.

So remember, step 1 is to take responsibility for yourself, step 2 is to understand why you eat, and step 3 is to realize there is no one single food, or exercise combination that will produce results. MANY different things have the potential to help you reach your goals. The key is to understand WHY it works, and then CHOOSE the one that is right for you.

4. DIET

Your diet, the food you choose to eat, is a crucial step on your road to weight loss success. As I stated earlier, I believe weight loss success is achieved through a combination of sound nutritional principles and regular exercise. However, it seems as though much of the information available points toward an exact combination of foods, or the elimination of others, in order to successfully lose weight. I am here to tell you, this is not the case. You will be thin if you eat fewer calories than you expend. Plain and simple. But if you do not take to heart and APPLY the principles listed above, no matter which "diet" you choose, ultimately weight loss success will not be yours.

So, how do you know which diet to choose? The answer is as simple as understanding what your goal is, and how you intend to arrive there. Do you want to lose weight? Are you going to do a lot of aerobic exercise? Are you going to do a lot of anaerobic exercise? How often do you plan on exercising? How active are you in your daily life outside of exercise?

Once you have arrived at answers to these questions, you can begin to determine the nutritional requirements for you, your body, and your tastes. Based on your activity levels and your goals, you should eat the appropriate amount of carbohydrates, fats, and protein to supply your body with sufficient nutrients. The key is to choose the healthiest foods possible that fit your tastes, and that meet your requirements. Diets are not one size fits all.

Your body's main source of energy is carbohydrates, which come in two forms; simple and complex. Complex are starches from grains and vegetables. Examples of simple are sucrose, lactose, fructose, and glucose. No matter which type of carbohydrate you ingest, it ALL gets converted to glucose, commonly referred to as blood sugar. The only difference then, between the simple and the complex carbohydrates, is the rate at which your body digests them. How much, at what times, and which type of carbohydrate you consume should be based on your tastes, your activity levels, and your goals.

Protein is another essential component of a healthy diet. Protein does far more for the body than build muscle. Proteins in the body in the form of enzymes, perform numerous functions, including keeping your brain, heart, and digestive system functioning properly. Protein is made from 20 different amino acids, 9 of which are considered "essential" amino acids. Essential because your body does not have the ability to manufacture these 9, it must obtain them from your diet. If you eat animal based foods, chances are you have nothing to worry about. However if you eat a vegetarian diet, then you must make it a point to eat the right combination of foods containing plant proteins which will supply your body with the 9 essential amino acids. So how much protein do you need? Again, as with carbohydrates, the amount you need depends largely upon your goals, and your activity levels.

Fats are often misunderstood. People shy away from high fat foods, consistently looking for "low" or "non-fat" foods, when if weight loss is the concern, people should be far more concerned about the calories, and the ingredients in their food, and not just the amount of fat that it has. Fat has a tendency to make people "fat" because it is so calorie dense. One gram of fat has 9 calories, whereas a gram of carbohydrates, or protein has only 4. There are different types of fat, some of which are healthy for the body, and some which are not. We need, on average, 15-25 grams of fat a day to provide our body with proper nutrition, and to ensure we have enough fatty acids to absorb the fat soluble vitamins. Your body can manufacture saturated, and monounsaturated fat from other foods that you eat, however it can not manufacture the fatty acids, or the omega-6 and omega-3. You must obtain these directly from foods which contain them. These fatty acids are built into the tissues of your heart, brain, and other vital organs, and must be replenished through your diet.

Adequate consumption of vitamins and minerals also plays an important role in healthy nutrition. The bottom line is that there is no one food you should be having, and no one food you shouldn't be having to attain weight loss success. The answer lies in understanding your body's requirements, and in fulfilling them with healthy, whole foods consumed in moderation. Once you determine what food is right for you, MAKE A PLAN AND STICK TO IT!!! Don't try it for a week then go to something else. KNOWLEDGE, PLANNING, and CONSISTENCY are the keys to a successful diet strategy.

5. EXERCISE

Exercise is such an important tool in not only losing weight, but in keeping it off. This is because exercise is an essential component of a healthy lifestyle. Regular exercise will help you look and feel better. It will increase your energy, motivation, strength, confidence and self image.

Besides helping you look and feel great, regular exercise lowers your risk for developing a number of different diseases, health conditions, and cancers. It can improve the quality of your life.

Humans were meant to move! We have intricately designed skeletal, muscular, respiratory and cardiovascular systems which provide us with enormous potential. Our bodies, like our minds, are capable of tremendous things. Humans have been able to climb 30,000 feet to the top of mount Everest. They compete in marathons, triathlons, and sporting events which draw the attention of millions of people around the world. Every body is capable of great things. Every person has enormous potential. I'm not saying you need to climb a mountain, or compete in a race, but I am telling you that if you want to, YOU CAN DO IT. And exercise is the key.

As far as weight loss is concerned, the type of exercise is not as important as the amount. You just need to get out and move. Run. Walk. Swim. Bike. Skip. Jump rope. Lift weights. JUST GET MOVING!

Exercise will accelerate weight loss, and it will help give you the body you want. You can lose weight through applying the above principles to your life, but you can only get a strong, toned, healthy body through regular exercise, and specifically through strength training. You can't ignore, or skip this. If you want to lose weight and be healthy, and you're serious about it, then get serious about starting an exercise program...TODAY!

6. COMMITMENT

In order to achieve weight loss success, you must commit to your program. After deciding on your specific requirements and choosing a diet and exercise regime, you must COMMIT to your program, and you must commit 100%.

Know that if you've taken the previous steps, then your success is guaranteed if you commit to the program. If you lose 1lb in a week, you have proven to yourself that YOU HAVE THE ABILITY to lose weight. You have chosen a path that works, and hopefully it's one you can maintain as away of life, and one that meets your specific needs. Your ability to lose 1lb in a week, transfers into 52lbs in a year, and 104 lbs in two years, and so on and so on.

No matter how much weight you have to lose, YOU CAN DO IT! But you must first commit to the program. You must say to yourself, that no matter what, you will follow through on your commitment, and follow the path you have chosen, until you reach your goal. Commit to your program!

7. CONSISTENCY

This is perhaps the single most important thing any person can do to achieve weight loss success. CONSISTENCY, CONSISTENY, CONSISTENCY! Have you ever asked someone about the top three most important things for business success, and heard them say "location, location, and location!" Well, for weight loss success it's "consistency, consistency, and consistency!" It's not enough to take responsibility, and to find our why, and to choose a plan of attack, you must be consistent. People who are unsuccessful at losing weight try several different things over the course of the year, always looking for the "right" or "best" or "fastest" way to lose the weight, and always changing their plan of attack. People who are thin and healthy consistently do the same thing, and follow the same plan day in and day out for years.

This point is SO important. It's small changes in the wrong direction...an accumulation of bad habits over the years that lead to weight gain for most people. You don't just wake up one day over weight, and you won't just wake up one day and have the body you want. But the good news is, the process CAN be reversed in the exact same way it was created. By making small changes in your life, in the right direction...by accumulating good habits, and practicing them every day, you WILL make progress every day.

The important thing here is not to get discouraged...to be consistent with your plan. This means if you go out to eat one night, and have WAY too many calories, cocktails, or whatever, DO NOT ADJUST FOR IT THE NEXT DAY. Yesterday is gone, and what you need to do is just resume your normal, daily routine, get back on the path you have chosen. By altering your path further, and making more changes to eat less, or exercise more the day after you eat too much or miss a workout, you will be falling even further from the path of consistency. When fit, healthy people over indulge one day, they simply resume their normal way of eating the next day. They don't punish, or starve themselves. Everything returns to normal. Consistency is the rule. Are you beginning to see what I'm talking about?

It's so important to choose a path, but even more important to STAY ON IT! Remember, it's the accumulation of good and healthy habits that produce weight loss success, and the only way to accumulate is to BE CONSISTENT!

8. ACCOUNTABILITY

Accountability provides you with additional support on your journey toward a healthier you. This is where the help of a family member, or a professional, can encourage you, and help keep you motivated when you begin to have doubts. Being held accountable to a program through another person is ESSENTIAL to your success. Until you develop proper eating habits, and until you develop new ways of thinking about yourself, food, and exercise, having another person to guide and assist you along the way can make all the difference between success, and failure.

Find someone,...a coach, trainer, friend or family member who is committed to you, and your success. After you have taken responsibility for yourself, determined why you eat, chosen a path, determined what your nutritional requirements are, and devised a plan for both your eating and your exercise, find a person who will keep you accountable to the plan. It's A LOT harder to skip a workout, cheat on your diet, or to lose consistency if there is someone waiting for you to show up and work out.

The right person to keep you accountable depends on you. Just make sure it's someone you trust, someone with proper knowledge about you and your goals, and someone who will provide you with the right balance of encouragement, support, and discipline you need to achieve your goals.

9. TIME

This is an important part of the weight loss process, and one which is often diminished, or left out of conventional weight loss methodology. I am here to set the record straight for you. This will not happen over night. This did not happen all at once, and it won't "unhappen" all at once either.

I am sorry to break this to you, but I'm sure if you've tried things in the past, unsuccessfully, to lose weight, you probably are beginning to understand this...THERE IS NO SUCH THING AS A QUICK FIX. Programs, or people who try to sell you, or tell you otherwise are out for your money, not your success.

If this is not what you want to hear, I am sorry. If you don't believe me, that's OK too. But how many times have you tried, how many different "fast" ways to take weight off have you tried, that haven't worked?

This is because it's a process. It's a lifestyle change. Not a quick change in your diet, or the sudden elimination of a single food, or the adoption of a magic one. It's about LEARNING how to eat. How to think about food properly, and how to incorporate healthy foods and diets into your life, for your goals, and how to do it in a manner that you can maintain over time.

Healthy, sustainable weight loss occurs at a rate of anywhere between 1-2 lbs a week. That's right. Probably not what you wanted to hear. BUT THAT'S THE TRUTH. A pound may not seem like much. BUT the AMAZING thing about this is if you keep it up for a year, BE CONSISTENT in the path you've chosen for one year, and that 1lb turns into 52lbs. 104lbs in two years. See what I'm getting at here?

Accept that it takes time. You will not see success overnight, but do not let that discourage you. That 1lb you lost, if you have applied the above principles, is GONE FOREVER. Don't be discouraged...BE EXCTATIC at your 1lb loss! If you can lose 1lb in a week, then you have just proved to yourself that YOU HAVE THE POWER to lose ANY AMOUNT OF WEIGHT YOU WANT! Realize this. Understand this. Know this. BELIEVE THIS! Be consistent, accept time, keep your eye on the prize, and YOU WILL LOSE THE WEIGHT!

10. BELIEVE IN YOURSELF

If you've taken the previous 9 principles to heart, then the final thing you need in order to successfully achieve your weight loss goal is to BELIEVE that you can do it. This can be difficult, especially if you've tried things in the past, perhaps several times, and seen no results or seen the weight come back on.

But I want you to know, that if you take the 10 principles listed here and APPLY them to your life, you CAN, you WILL lose weight, and keep it off. But you need to believe in yourself. You need to know, deep in your heart, that you can do it. You've taken responsibility for your actions. You've figured out why you eat. You've chosen a path based on your diet and exercise preferences and requirements, and you've realized there is no ONE right way to lose weight. You've COMMITTED to your program, and committed being CONSISTENT. You've found someone to hold you accountable to your program, and you know that it will take time to achieve your goals, but that YOU CAN DO IT. Now...believe in yourself!!!

You have the ability to lose as much weight as you want to. You can choose to become the person you want! Listed here are your keys for taking weight off, and keeping it off. Your success will be determined by your determination, and by how sincerely you APPLY these principles to your life.

I want you to succeed. Apply these principles to your life, and I guarantee your success.

YOU CAN DO IT!

>>> Click here to learn more