When it comes to weight loss I have tried nearly everything over the last few years. From all types of diet pills to prepackaged meal plans; I have bought nearly everything. Not to mention the countless hours searching the Internet for quick ways to lose weight. Over that time it seemed like nothing would ever help melt the pounds off. That is until I found the real truth about losing weight (balanced diet & regular exercise). After a few short months of taking care of what I eat and exercising on a regular basis, I started to notice the pounds were actually coming off.

When I was younger it seemed like I could eat whatever I wanted and I would never gain a pound. I was not exactly constantly on the go to burn off those excess calories, but being younger my metabolism was high and I had no problem staying relatively active. However, once I started to hit my 30s everything started to change. I slowly noticed that my pants were starting to get a little tighter. Like most people, I ignored it and let the pounds sneak up on me. After awhile it started to get a little embarrassing to be in public with no shirt on. This can really put a damper on the weekend at the beach.

So, finally after a few years I had had enough and decided I was going to finally get rid of the weight. I joined a gym and started going a few times a week on a regular basis. At first it felt good to be getting exercise, and I did feel a burst of energy which lasted through the week. However, after a few weeks of going to the gym and hitting it hard I was still not seeing the results I wanted. So, I knew it was time to take further action.

I have never been a real healthy eater so I made a concerted effort to try and change my diet. I started incorporating some low-fat meals a few times a week into my regular diet. However, the truth is I’m just not that dedicated of a person. I really like to eat and I felt I was really limiting myself. In addition, the excitement of going to the gym and making a lifestyle change was starting to wear off. It was becoming a real chore to make myself get to the gym to work out.

Since traditional methods were not working I decided to start trying diet pills. Most of these pills simply made my stomach feel upset even though they provided me with some extra energy throughout the day. In conjunction with the pills I started buying expensive meal plans. However, most of these meal plans do not provide enough calories for a grown man. I would cheat in between meals and pig out on unhealthy snacks which only exacerbated the problem.

So, this was my endless cycle until I finally realized that weight loss has only one path. I have tried everything else, so I figured why not give that a try too. The real solution to weight loss is not pills or expensive exercise equipment not even costly gym memberships. All you need is motivation; long term commitment, patience, careful but not strict diet and being physically active an alive. Living a lifestyle that is real keeping exaggerations away is the recipe for success. You do not need to starve yourself or spend endless hours in the gym to lose weight. Try to keep a balance on what you eat and on what you do and the results will come.

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1.    The first thing you need to do is work out why you want to lose weight in the first place. Is it because you want to be generally healthier? Are you worried about the way you look? Is it because there’s an important wedding coming up? Everyone is different and you need to decide why losing weight is important to you personally before working out how to increase your motivation.
2.    The next tip is to work out some long, medium and short term goals. Your long term goal should be the final amount of weight you want to lose. This can be as much as you want as long as you understand it’ll take time to get there. The medium and short term goals should provide you with targets to aim towards in an attempt to reach your final target. Setting smaller targets is a great way of increasing your motivation because it allows you to measure your progress.
3.    Another great way to stay motivated is to have a weight loss partner. If you know someone who wants to lose weight then you can keep each other company while exercising, keep track of what the other is eating and provide support for each other. If you know you have to answer to someone other than yourself it can make a big difference.
4.    Entering a sporting event such as a fun run or bike race will keep you on track when exercising and provide something to work towards. It can be hard to keep exercising on a daily basis if there is no end goal. Just be careful not to aim too high to begin with.
5.    Many people find that keeping a journal of their weight loss efforts can help them to stay motivated. The useful thing about a diary is that if you’re having a bad day you can look back and see how much progress you’ve made. Sometimes it can be difficult to gauge progress through memory alone and a diary solves this problem. You don’t have to write in it every day unless you want to. If you would like to make the most out of a diary then you could even attach photos every few weeks to see the changes in your body shape. There’s nothing more motivational than knowing you’re going to have to see yourself naked on a regular basis!
6.    Also, most people find it easier to get motivated to exercise in the morning. After a long days work nothing seems more appealing than lying down on the sofa watching TV for a few hours. If you never want to exercise after work then try to get up a bit earlier to do a 20 minute cardiovascular workout.
7.    Try to do something every day. Even if it’s only a few press-ups you should keep your momentum going by exercising each and every day.

Ultimately, success and failure when it comes to weight loss depends on your motivation. If you can find a way to keep motivated over a long period of time then you’re well on your way to losing as much weight as you want.

You can read 10 more great weight loss motivation tips here.

Exercise is so broad though… what is your game plan? To walk, run, take an aerobics class? All of these are, of course, workouts but are they enough to help you lose your body fat?

Unfortunately for most women, the answer is no.

The best exercise to burn body fat and keep your body trim and tight is all in weight training. Don’t let this be intimidating… women are completely different than men in our composition so you don’t have to worry about bulking up.

In fact, weight lifting not only helps you lose fat during a workout by burning calories but your body works hard to recover afterwards by keeping your metabolism raised for up to 48 hours afterwards! Running and aerobic based workouts can’t claim this.

It gets better, for each pound of lean, sexy muscle you have your body will burn an extra 50 calories (roughly) daily, even if you’re sitting on the couch watching Dancing With The Stars. That is because it takes energy to keep muscle happy, it needs fuel and protein to keep it happy!

Another great thing about lifting weights is that it’s never boring. The number one reason a woman quits her workout regiment isn’t because she’s not getting results, it’s because she loses motivation. Stay motivated with weight training by changing up your exercises regularly, learning new moves, and watching your strength and confidence increase from workout to workout.

If you have never picked up a dumbbell before don’t let that stop you. There are several options, of course you can ask a personal trainer at your gym for a tour and sign up for a few sessions or for a fraction of the price you can look into online personal training which is growing in popularity due to the great price.

No matter what you want to do, remember if what you’re doing now isn’t working don’t you think it’s worth giving it a go?

All weights aren’t created equal though. Just like you don’t burn as many calories walking as you do running, you get different results from different weight training techniques.

Sure those weight machines span the floors of most gyms but these are small, isolated moves that create little calorie burn and little muscle toning. The best results come from total body workouts, and to get that from these machines you would have to spend a long time on all the machines available.

That is why free weights are great. Not only can you work several big muscles at once, you can great large range of motion moves that will blast more body fat and give you better results faster.

If you’re ready to give it a go, here are a few of my favorite exercises:
Dumbbell squats
Split squats
Bench press
Curl to press
Single arm dumbbell clean and presses

These are just a few examples but all of them work several big muscles and will have you out of breath by the end of your set. Which takes us to the next question… how many sets and reps should you be doing?

For fat burning results aim to do 2-3 sets of 13-15 reps. Use a weight that is challenging enough that you can’t go past 15 if you wanted. And that should get you great results!

Good luck!

If you enjoyed reading this post then follow this link to read 12 more great weight loss tips for women

Taylor Ryan is the “women’s trainer”, her love of women’s health and fitness has helped many women stay motivated and get great results with their bodies. Find out more at her women’s fitness blog.

If your child is spending more and more time in front of the TV or playing video games then it’s important to make sure they get enough exercise to stay fit and healthy.  Obesity amongst children is becoming an ever greater issue especially as it’s known to cause other health problems such as diabetes.

It’s often difficult for parents to be strict about what their children eat. We all want our kids to have everything they wish for but in reality this isn’t always good for them. Even so, weight loss tips for kids shouldn’t include trying to get your child to understand calories. Instead you need to encourage healthy eating and reasonable portion sizes.

Fortunately, stopping weight gain and reducing weight in children is much easier than many people think. In most cases you’ll need to cut back on the amount of food the child consumes by only a small amount. For example, if you want to stop your child gaining weight then you’ll probably only need to reduce his or her calorie intake by around 50-100 calories per day. This is easy to do by slightly reducing potion sizes and replacing unhealthy snacks with healthy ones.

The best way for your child to lose weight is through a combination of a healthy diet and exercise so in this respect the techniques are no different to that you would use for an adult. However, you definitely don’t want to make your child conscious of being overweight so the changes should be made subtly. For example, there are many kids’ sports teams across the country and this can be a fun way for the child to burn extra calories. If your child isn’t interested in sports then taking them on regular walks or buying them a new skateboard could be a different way of getting them to exercise whilst having fun.

Another important technique for getting your child to lose weight is to set a good example. If your kids see that you regularly eat unhealthy snacks and huge meals then they will think this is normal. You should be a role model by eating healthily and exercising regularly. Not only will this set the right example for your kids but it’ll also be beneficial to your overall health!

Weight-loss for children can be quite difficult. It is a tough job to convince someone to lose weight when they may not want to. However, for a child’s health it is vital to establish healthy eating habits and exercise early on. Many kids spend way too much time watching television and playing video games. It may be a tough sell; however, it is the parent’s job to get them outside playing or enrolled in sports. Organizations such as the YMCA have facilities for use where kids can play basketball and other fun activities. You can also change your child’s eating habits to aid in their weight-loss. Keep healthier snacks around the house such as pretzels and fresh prepared vegetables. These slight changes in your child’s health can lead to much-needed weight loss.

For the elderly, often times, it is easy to get into a routine. This may be slow-paced hobby or visiting with friends. However, once retired you should use your added free time to stay active to keep in shape. A moderate exercise regimen can have many health benefits and will increase energy. Find a friend who enjoys walking and make that a morning habit. With age the body starts to deteriorate; however, by staying active and exercising this will greatly reduce body aches and will prolong your life.

Young parents are often pressed for time in the day to eat right and exercise. Time management is important in all aspects of life and this is also true with weight loss. Try to use one evening a week to plan your meals and even prepare them. Decide on some low fat meal ideas and prepare several of them for the week. You could then freeze these meals and they are ready to go for the rest of the week. Simply pop them in the microwave or oven and you will have a delicious low-calorie meal in no time. Also, include the kids in your exercise. Start going on more long family walks to help yourself and the kids. In addition, don’t be afraid to play games such as hide and seek and tag with the kids in the yard. This will benefit everyone.

1. Small meals Vs 3 main meals

Whenever you want to lose calories or fat fast it is recommended to eat 5-6 small meals throughout the day instead of the classic 3 main meals. This is because by eating small meals every couple of hours you force your body spend more energy to digest the food and thus losing calories. As a result your metabolism is also increased and the whole process becomes easier. In addition frequent meals stabilize the insulin levels which in turn enable faster muscle growth.

2. Regular exercise

When it comes to losing belly fat you should understand that exercise plays a prominent role. It is not exactly the same case as with weight loss. When you want to lose weight you can achieve good results through your diet alone but when it comes to losing belly fat a balanced diet can mainly help you stop the fat problem from becoming worse (see also how to burn fat with food). The only solid way to actually start losing belly fat (and fat in general) is through exercise. Regular exercise sessions (30 minutes) at least 5 times per week can actually produce good results. If you want not to get bored easily find a form of exercise that you like and enjoy doing. There is no reason to perform difficult exercises that will eventually make you de-motivated. It is better to start slow and gradually than fast and quit.

3. Learn how to drink water

The importance of water in losing weight is very well known. What many people do not understand is how to utilize water to lose weight and fat. When we say drink at least 6-8 glasses of water per day we do not mean to drink this amount at once or in a very short amount of time. If you do that the only thing you will achieve is to make regular visits to the toilet. Instead you should try and spread this throughout the day. You can start with one glass of water in the morning, as soon as you wake up. Then one glass after 2-3 hours, one more glass with your launch and the rest 4 glasses before, during and after your dinner. By following this pattern you will keep your stomach busy all the time and hunger away. If you want you can even create reminders in your mobile to alert you when its time for your glass of water.

4. Soft drinks, juices, caffeine is not water

One more point to note about water is the following. Many people believe that by drinking fresh juices, soft drinks and coffee, they drink water. This is far from truth. Some of the drinks described above, like coffee, create the opposite effects than water. In particular caffeine products are diuretic and they help the excretion of water from the body. Too much consumption of these drinks can cause dehydration.

5. Sleep, rest and confidence

Trying to lose belly fat can sometimes make you tired, both mentally and physically. You have to overcome a lot of obstacles and deny a lot of temptations to get the results you want in the time frame you want. For this reason you need to work on 3 areas that may not be directly related to weight loss but they can indirectly help you to meet your goals. These have to do with rest, sleep and confidence. It is important that you rest enough hours per day, sleep at least 8 hours and never give up your optimism. There is no need to say more about this other that you have to consider these factors are part of your weight loss efforts.

Hopefully the weight loss tips presented above will help you lose belly fat in a quick and healthy way.

1. Exercise in the morning is more effective.

College students are among the group of people who can enjoy their mornings especially when they do not have class early in the morning. This of course implies that they wake up early and take advantage of the morning. It is a scientific fact that if you exercise in the morning as soon as you wake up (with an empty stomach) you will have better results. This is because the body will need energy and will find it from the storage (calorie and fat). If you can do it for a couple of weeks you will get used to it and appreciate how effective it is. You do not have to spend hours working out, 10-15 minutes of cardio exercises (walking, running, aerobics, cycling, etc) is enough.

2. Save calories by skipping night snacks

The first part of the weight loss equation is to exercise in the morning with an empty stomach and the second part is not to eat late at night. Arrange your program so that you take your last meal at least 3 hours before bed time, after that try not to eat or drink anything (besides water). This will give enough time to your body digest the food and store less fat to the reserves.

3. Keep full fat snacks away

If you really want to lose weight then you must be ready to make certain sacrifices. This means that you should reduce the consumption of certain snacks that you enjoy but are full of calories and fat. Examples include ice-creams, cream coffees, muffins, alcoholic cocktails and sweets. You do not have to completely avoid these but do moderate their consumption. For example you can have such snacks once per week and for the rest of the days you can replace them with more healthier and low-fat alternatives.

4. Fruits are beneficial for weight loss and performance

You already know that fruits and vegetables are important for weight loss. They are full of fiber and have limited amount of calories, fats and sugars. Fiber can keep you full for a long time and away from other unhealthy snacks. In addition fruits will enforce your memory and give you the energy required to cope with the demands of studying.

5. Do more with less

Weight loss is not only about effort but it is also about method. When trying to lose weight you should know the proper ways to approach it. Weight loss is not about not eating anything but is about eating less more frequently. So to achieve some good results forget about the classical 3 main meals and start eating fewer meals every 3-4 hours. Make sure that you start your day with a good breakfast (right after your exercise session), and then try to eat something every 3-4 hours. This will keep your stomach busy and gradually this pattern will improve your metabolism. Once you reach this stage everything else will be faster and easier.

Follow the above weight loss tips consistently and you will notice that the whole weight loss process is not that difficult after all.

1. A basic principle of weight loss is to eat the right foods in the proper quantities. Among the best food types to eat that can help you lose weight easy is fresh fruits. Try keeping a bowl of fresh fruits on the kitchen table and refrigerator. This way you will keep remind yourself about which foods are good for you.

2. Full fat foods are bad. Saturated fats found in many foods can only add to your weight and cholesterol. In addition once fat is accumulated in the body it is very difficult to go away easily. Check your daily diet and exclude foods that are rich in saturated fats and replace them with foods rich in fiber and proteins.

3. Keep a distance from food buffets. When you dine out in a restaurant or when in a party try to stay away from the food table. This will make it easier for you to resist the temptations. Visit the food table only once and try to control the portions of the food you put in your plate.

4. Salads are good. When you are having a three course meal then make sure that you start with a green salad (no dressings). Eating the salad first will reduce your hunger and food consumed during your main course.

5. Serve your food into smaller plates and try to eat only the food portion on that plate. Avoid going for a second or third round. By doing this for a long time you will eventually  ‘teach’  your stomach to eat less.

6. Prefer barbecued fish, poultry and other lean meats instead of fried beef or pork. Always avoid fried food and clean the fat from meat before cooking.

7. The easiest way to avoid unhealthy snacks is not to buy them. If you are careful on what you buy from the supermarket then you will minimize the temptations at home and the risk of eating unhealthy snacks. Try to stick to your shopping list and nothing more. This will save you money and calories.

8. If you expect to be away from home for many hours you can prepare in advance some healthy snacks to carry with you. This will eliminate all excuses for eating unhealthy food or snacks.

9. Get active and exercise at least twice a week. Exercise and movement can help you lose weight fast by accelerating your metabolism. You do not have to burn out in the gym, you can do any exercise that you like and enjoy. If you are a beginner you can start with easy exercises like walking and as you become more experienced you can get involved with more difficult exercises including strength training exercises.

10. You need to learn when to stop eating. By eating your food slowly and chewing it good you give enough time to your stomach to send the message to your brain that you are no longer hungry. Once you get this feeling you should stop eating and get away from the table. If you are eating in a restaurant you can ask the waiter to bring you only half the portion and the other half to prepare it for takeaway.

11. Vegetables can accompany all your food and you can also eat them as snacks. They are very low in fat, sugars and calories,

12. You need to learn when to eat. Eating is a necessary process and is the only way to provide your body with fuel. Nevertheless you should provide your body with fuel only when it asks for it and not because you have nothing else better to do. Do not eat out of custom but only when you are hungry.

13. You need to understand the following statement: “The more muscles you have the easier is to lose weight”. Find ways to increase your muscle mass and you will see that losing weight will become an easier and faster process.

14. Build your own calorie reducing strategy. This means that you should lay out a plan for gradually reducing your daily calorie intake. Make food substitutions from your diet, avoid foods with a lot of calories and prefer low calorie drinks.

15. The last one in this list of 15 weight loss tips is yours. What are your little and easy weight loss tips?

1. Exercise is a must for fast weight loss

Everybody knows this; exercise is a must for a fast weight loss. With exercise you achieve a lot of things. First you burn more calories and lose weight faster, second you ensure that you will not gain the weight back and third you provide your health with many benefits. What is important is to exercise frequently and to increase the duration of exercise every couple of weeks. For starters you should aim for 30 minute sessions, 3 times per week. As you become more experienced with exercise you should aim for 45 minutes, 5 times per week.

2. Strength training is also required

Many people when we talk about exercise they think aerobics or cardio exercises. There is another form of exercise that is very beneficial for weight loss. This is strength training exercises like weight lifting and body building. These are also needed for a fast and safe weight loss and you should try and include them in your exercise schedule. Strength training exercises can help you build more muscles, can boost your metabolism and can help you achieve your weight loss goals faster.

3. Food journal

Being able to control what you eat can play a significant role in fast weight loss. To be able to do that you need to know how many calories you consume on a daily basis. It is a proven fact that people when asked about their daily diet, then tend to forget a number of things. One of the ways to make sure that everything you eat is counted in your daily diet calculations is by keeping a food journal. In this you should try anything you eat and drink during a day. Next to each item you can write the number of calories they contain and thus you can arrive at a daily total. By having this information you can then adjust the foods you eat and save the required amount of calories so that you lose weight.

4. Re – set your weight loss goals

Your weight loss goals should not simply be to lose weight. Weight loss is not an exercise you have to do once and then forget about it. A successful weight loss is when you manage to lose weight by changing your lifestyle and eating habits and not by just saving calories and making calculations. Eating healthy should become your second nature and exercising should become your daily friend. So, instead of just setting arithmetic goals concentrate on how to change your lifestyle to match a healthier living.

5. Separate eating from your other emotions

A lot of people have associated eating with their emotions. It is very common for people to eat because they are feeling stress, anxiety, depression, anger etc. This is a bad and very unhealthy habit. Usually the food you eat when in this state is unhealthy and full of fats and calories. You need to realize that food is not the medicine for your emotions. Food is a pleasure and a way to provide your body with the energy it needs to function properly. If you want to lose weight then you should seriously consider this situation and disassociate food with emotions.

6. Get all the support you can get

For long term weight loss results you need to get encouragement and support. The best way to get this support is from friends, family and from other people that are in the same situation. There will be times during the process that you will get bored and willing to quit, there will also be times that you won’t believe in yourself and you need someone to give you encouragement and motivation to continue. Do not underestimate the power and support you can get and do not be shy to share your weight loss dreams with your friends and family.

7. Start slow, plan big

All the weight loss tips explained above are valid and essential for a fast weight loss. It is necessary though to start by gradually making changes both to your lifestyle, eating and exercise habits. Do not rush and do not make too drastic changes from one day to the next. Start slowly and stay focus on your goals. As you become more experienced make more changes until you reach a point that your lifestyle, diet and exercise routine are in accordance with your weight loss goals.

Weight loss tips and tricks #1

Frozen pizza VS ready made pizza. Pizza is the most popular food to buy from a take away restaurant or buy as frozen from the supermarket. According to statistics a typical pizza (small size) from a take away restaurant contains about 700 calories while the same size of frozen pizza has about 600 calories. In an 8 piece pizza this gives you a saving of 400 calories.

Weight loss tips and tricks #2

By drinking water before and during your meals you can dramatically reduce the amount of calories consumed. Water has 0 calories so you should aim at drinking as much water as you can. If you drink one regular soft drink with your food this is equivalent to 130 calories, if you drink water you have an immediate saving of 130 calories per soft drink you avoid.

Weight loss tips and tricks #3

A 6 ounce steak is aprx 600 calories while tuna or salmon is aprx 300 calories. So, the more fish you eat per week the greater will be your calorie savings. Fish has also less fat (especially tuna) and it is very good for your overall health because of the other nutrients it contains.

Weight loss tips and tricks #4

Foods that are high in calories, fats and sugars are great temptations. If you find them in your house then it will be very difficult to resist in tasting them. Try and protect yourself from falling to their call and remove all food temptations from your fridge and kitchen and instead replace them with fresh fruits, low fat snacks and organic products. Full calorie foods besides adding to your weight they also add to the fat reservers. If you are especially interested on how to get rid of belly fat then make sure that you select only low fat foods that can also act as fat burners. You may also like to find out how to lose belly fat the healthy way.

Weight loss tips and tricks #5

Eat less but more often. Weight loss research and statistics show that people who eat small portions more often are more likely to lose weight. This is because their metabolism increases and their body reacts better and faster in digesting the consumed food.

Weight loss tips and tricks #6

We said many times that cooking your own food is healthier. This is true if you follow some simple rules. The first is to avoid fried food and prefer your food boiled or barbecued. Second to select very carefully the ingredients you use. Always read the food labels and use food that has both low calories and low fats.

Weight loss tips and tricks #7

Treat each food bite as you last one, chew it good and slowly. This way you will enjoy your food better and gain more pleassure from each bite. In terms of weight loss you will save enough calories because you will eat less.

Weight loss tips and tricks #8

Follow your physical clock. When you get the signal from your stomach that you are hungry do not ignore it. Instead provide your body with some food. A good way to ‘trick’ your stomach is to eat a fruit or some other low fat snack every time you feel hungry and it is not launch time. This way your stomach will be happy and at the same time you save a lot of calories from eating other types of food.

Weight loss tips and tricks #9

Never go shopping with an empty stomach. When shopping for food make sure that you have enough time to check each and every item that you buy. Read the food labels and decide if the particular item can help your weight loss efforts or not. If it is not according to your standards then do not buy it. There are plenty of alternatives that are healthy and calorie friendly. As a rule never go shopping on an empty stomach or when feeling hungry. This will make you buy a lot of items that you do not need. Better eat before going to the supermarket and while at the store try to stick to your pre-made shopping list.

Weight loss tips and tricks #10

Beware, drinks (besides water) also carry calories. Do not be very strick on the foods you eat and forget about drinks. If you are serious about your weight loss efforts then you should stick to water only (at least for the period until you lose a few pounds).