How To Lose Weight Effectively

Lose Weight Quickly (how i lost 10 pounds in 2 weeks)

2013-03-31T15:42:00.003-07:00

Best way to lose weight quickly: how I lost 10 pounds in 2 weeks

In fact, it was actually 15 pounds in 12 days. From Monday january the 7th to January the 19th. So far I’ve lost over 20 pounds in a little under four weeks and I’m going strong. The diet I describe below can typically produce 10 pounds lost within your first two weeks without any trouble.

It’s crazy what dropping as little as 10 pounds will do to your energy levels and work productivity. It was going through this process that sparked my renewed interest in the health and fitness community and snow balled into me being much more passionate about all this.

If you’re looking to lose weight quickly, there are three things you need to optimize or focus on:

Your diet – what you eat and drink
Your exercise – timing and duration of specific exercises
Supplementation – speeding up the process with the help of safe drugs

I really think that the best way to lose weight is by optimizing your diet. More specific it’s to manage your blood sugar levels.

I lost my weight by only optimizing my diet. I changed what I ate dramatically and literally melted the weight off. I remember waking up on the fourth day after starting this in complete amazement by the fact that my fingers felt skinny. I’m not sure if it was the amount of salt I ate or what, but my fingers and hands have felt fat for the last year – this alone was enough to keep me going. For the sake of this overview, I will not go into any detail on supplements (as I have yet to learn much about them), and will only briefly touch on exercising. Instead, I’ll focus on optimizing diet for rapid weight loss.

So how did I lose this weight so quickly?

I followed a strict slow-carb diet that was made popular by The Four Hour Body. If you haven’t read this book yet, I definitely recommend you pick it up.

Not going into details of the diet (you can read that yourself). These were the key changes I made that I know helped with the rapid weight loss.

I ate a big, high-protein breakfast

I love my breakfasts. It’s crazy to think that I could lose10 pounds in 2 weeks while eating this every morning. It’s great though because in the evening when I sometimes get cravings, I will just remind myself how awesome breakfast is going to be. I included a picture to the right of a typical breakfast that I will eat. It’s three fried eggs, 4-6 pieces of bacon, and fried mushrooms, onions, and beans. Delicious.

Lets be honest, there were mornings that I just didn’t have it in me to make this. For those mornings I would fall back to just 2-3 hard boiled eggs, or a single hard boiled egg and a protein shake made with water + whey protein isolate. Since I work from home, I can typically take the time to make a big breakfast, but probably 1/6 days I would have to fall back to the quick breakfast.

Remove most dairy products

This wasn’t a huge issue for me. I haven’t drank much milk since junior high, and although I do enjoy cheese on almost everything it was easy enough to give up. Luckily, I could still use butter to cook with, and if you are like the many people that love cream in their coffee – this is okay as well as long as it’s heavy cream and not milk. Cheese is a big part of my cheat days as I explain below.

Water, Coffee, or Tea

This was one of the biggest challenges for me. That said it is crazy how fast you can lose weight quickly if you simply cut out drinking unnecessary calories. Admittedly, I’ve historically enjoyed a beer or two over dinner at home – and even more than one or two if out with some friends. Although I don’t think there’s anything wrong with a beer a night, or a glass of wine a night, I know the former is not great for losing weight.

If all you have is two weeks to lose weight, you’re going to have to be very strict with this rule. Luckily you can still drink any water-based drink such as coffee and tea, so it’s not all bad. I usually have a huge glass of ice cold water plus one or two large cups of coffee in the morning to kick start my day.

No white carbohydrates

In fact, anything that is white or can be white. So no pastas, no rice, no breads, no oatmeal, no potatoes, etc. However, I still ate a ton of carbohydrates. I just ate better high-fiber carbs such as black beans, kidney beans, and lentils. The latter I didn’t really enjoy, so most of my meals were made up of beans. The picture to the left is an example of what I would eat for supper. This night I had a spread of black beans, cooked frozen veggies, and sliced ham. I basically substituted the ham for any other meat – chicken, beef, or pork mostly – and alternated between black and kidney beans. Note – if you find your food getting bland, try using mustard and pepper. For lunch, I’ll often take 1/2-1 can of tuna, 1-2 cups of frozen veggies, and a big scoop of bean, cook in the microwave, add a couple squeezes of mustard and pepper and shake.

Moderate 20 minute weight resistance twice per week

When I was reading the Four Hour Body, it really got me interested in how the body works and how it deals with exercise, food, etc. This is one thing that I think really helped me – especially during my cheat days. I will do a light to moderate 20 minute work out consisting of the following exercises:

Bicep curl x 15
Air squats x 50
Military shoulder press x 15
Wide arm push ups x 20
Against-the-wall tricept extensions
As many close-grip pull ups as possible
Calf raises x 30

The goal of the workout was to promote food storage to muscle instead of fat – this is especially important during your cheat days. As recommended in the book, during my cheat day I will look to do the air squats + tricept extensions even if I’m eating out. I didn’t go to the gym at all for this, instead I just took a couple old 20 lb dumbbells, a pair of 10 lb dumbbells and a pull up bar from home. If you don’t have a pull up bar don’t buy one, simply exchange the exercise for a back row or seated back fly exercise. I also don’t own a weight bench so no need to spend your money on that.

I gave myself one cheat day

I say one cheat day, because I wanted to illustrate the fact that this diet can be used for people wanting to know how to lose weight in 2 weeks. If you are only using this as a fast way to lose weight, then you’ll only want to indulge in one cheat day during your two-week period. However, I now give myself every Saturday as a cheat day.

I believe that this cheat day is important for a number of reasons. Firstly, the science behind it suggests that if you go for too long on a limited-calorie diet (which this isn’t, however I noticed that it took me much, much less food to fill me up when I ate well, so you tend to naturally eat less on this diet) that your metabolism will shift to a lower gear in order to compromise for the lower intake of calories. By cheating one day and spiking the number of calories you consume, it will keep your metabolism from doing this – and allow you to maintain your high metabolic rate throughout the week.

Personally, I find the cheat day important because it gives you something to look forward to. This diet is a huge change from most Westerners’ lifestyles. With the diet comes a lot of cravings, especially in the beginning. I would make a little note of anything that I was craving and made sure I went out and bought it Saturday morning. For example, this is what my first cheat day looked like:

Breakfast – bacon and eggs with hash-browns, toast, a ton of ketchup, and a fruit smoothie
Snack – Full bag of All Dressed potato chips and a large bag of sugar candy (Cherry Blasters)
Lunch – Entire box of extra cheesy Kraft Dinner
Snack – 2 large Caramilk chocolate bars
Supper (and evening snack) – 1/2 large poutine, a few garlic fingers and 7 slices of a 16″ large pizza.

Even typing that out makes me a bit sick to my stomach. Needless to say, I didn’t crave any sort of junk for a while after that day. In fact thinking back it was at least Thursday before I made a note of anything for the next cheat day.

Final words on this way to lose weight quickly

What I explained above was how I lost 10 pounds in 2 weeks. I’m continuing to lose week after week at an average of 4-5 pounds per week (I’m sure this will slow down once I get closer to my goal weight). The above method works like a charm but it is not for everyone. It’s a difficult diet to follow if you are simply looking to lose a few pounds and not 100% dedicated to losing weight. As I mentioned, it’s a dramatic change from most of our lifestyles and diets, but I’m positive it will work if you are committed to it and adhere to it. I’ve yet to determine if it is a long-term solution as far as adherence goes – I suspect that it is a great way to reach your goal weight, but there are easier (and more fun) ways to maintain it.

Ten Ways How To Lose Weight Effectively

2012-04-16T19:42:00.000-07:00

Nutritionists have developed 10 ways how to lose weight effectively. Everyone knows that to go on a diet – a simple affair, it now is not for everyone. A lot of people tried a lot of plans and exercises, they begin to understand that the issue is not in the diet, but in something else. The problem often lies in themselves, in their insecurity in their own abilities and the inability to avoid the everyday temptations. And to get the desired result, follow tips how to lose weight effectively:
Acceleration of metabolism promotes weight loss.This is best done in the morning to do exercises. Morning exercise decreases appetite and burns calories all day. Racewalking, jogging or swimming in the beginning of the day will inspire you with cheerfulness for the whole day. To further stimulate the fat burning process do not forget to turn off in exercises the strength exercise.
To lose fat and tone muscles in the lead, try to switch different fitness programs during the week. Many people make the common mistake: limited to one set of exercises and fitness activities for them to become regular. Of course, it is often difficult to find time for any exercises, except for torso turn and tilt. It is recommended to change the training program every 6 weeks.
Diet provides for the restriction and modification of the usual food. Without a good incentive going. Do you have this initiative? Ask yourself the question: What benefits will I lose weight?
If no answer or you do not believe in it, you lack stimulus. Do not sit on a diet until you find it. Trying to lose weight without a clear idea about the benefits of such behavior – a waste of time and effort.
Dietary food should be balanced and include all the necessary nutrients. Otherwise, the body begins to experience a lack of vitamins and burn muscle tissue instead of fat. This is not good . As a result, the metabolism slows down and, consequently, you can not lose weight so effectively.
Do not say you will never eat chocolate, ice cream or chips. Forbidden fruit is known to be sweet. It is better to imagine that you temporarily from their “resting”, and enjoy them will be later.
Not starve! From the fact that the stomach is suffering, it is possible to give in and eat everything that is in the house. The feeling of hunger does not mean that you need urgently starve candy or fried meat. There products are more useful that figure does not hurt.
Buy a steamer. Welded steamed vegetables – most useful for health. Food retains almost all the natural nutrients. Even if you eat too much, you will not feel such gravity as after a fatty meal.
Keep a large glass of water at each point of your stay in during the day: beside the bed, the kitchen, lounge, in the workplace. В Because you must drink 2 l. of water per day water is very good for you.
In South America, fat people are rare. Think, why? Because they have there at ten dance classes for one quarter. In America, a woman attending a dance club, meets less frequently. We advise you to include music and at home even discover the salsa, though street-jazz, and although trip-hop. Minus 800 kcal per hour.
Satisfactory results are achieved with bath with sea salt. They push the water-salt metabolism, and the excess liquid is removed from the body, and we grow thin. One pound of sea salt dissolved in water for bathing. Note that the water temperature should not surpass 34 degrees.

Amazon

2010-08-16T19:19:00.001-07:00

New Weight Loss Pills

2010-08-16T19:14:00.001-07:00

Easy Weight loss Formula

2010-08-16T19:11:00.002-07:00

How to lose weight like a celebrity

2010-08-02T17:45:00.001-07:00

Here is an awsome video on how to lose weight like a celebrity
Enjoy

To find out more click here

easy weight loss

2010-08-02T14:06:00.000-07:00

Easy Weight Loss

Instead of the traditional 3 meals a day, eat only when you are actually hungry, and eat what you like but try to be healthy.
Avoid chocolate, cake, brownies, potato chips, ice cream, fizzy drinks< or any junk food.
Never starve yourself. It shuts down your metabolism, makes you feel woozy, tired, and makes you hungrier. It also can affect your teeth, causing them to be sticky and full of plaque.
Eat plenty of fruits and vegetables, especially if you feel like snacking or for dessert.
Aim to eat 'good carbs' (which have a low glycemic index) such as brown rice, oats, wholewheat bread and wholewheat pasta. Try not to have carbs after 5pm as any unused carbs will likely be stored as fat overnight, stopping you from doing your bike session in the morning.
Don’t forget about exercising! When trying to lose weight, some people can get so wrapped up in cutting calories and portion sizes that they forget about the importance of exercise. If it's hard to start an exercise routine, use Monday as the day to recommit. Take part in a Monday Mile, enroll in a fitness class, or make a schedule to exercise for the week. Healthy Monday is a national non-profit public health campaign that encourages people to use Monday as the day for all things healthy.
Consider using "High Intensity Interval Training"
Maintain a steady intake of protein - aim for a minimum of 'your body weight in pounds' (in grams) of protein - if you would lke to build a bit of muscle, double that, and begin some weight training - this will supercharge your metabolism and greatly increase your body's fat-burning ability.
Go on the exercise bike for 20 minutes and on the treadmill for a half hour daily. Morning is the best time, because it burns your calories, but do it after breakfast.
Alternatively, go on the bike immediately after waking up, as you have had no food in your sytem all night, and therefore the first place your body will get energy from is the fat stores (not the muscles because you are using them) - bear in mind that after the bike, wait about 20 mins and eat a solid breakfast so your body knows you are not starving (this will be detrimental to the cause).
Wake up at a normal hour like 7:00, or 8:00 or 9:00 if you are pushing it. Go to bed before midnight--your body needs at least 8 hours of sleep to function the right way.
Eat breakfast each morning. Eating something in the morning gets your metabolism going and prevents you from binge eating later in the day.
Drink plenty of water, and cut down on carbonated beverages, particularly those with a lot of sugar. Soda is not good so try not to have any.

Tips

Try not to eat at fast food restaurants, as their food is full of fat and calories. Subway does have some healthy options. However, if you do choose fast food, stick to the healthier end of the menu (Most places are adding a variety of salad and fruit options to their menus!)
If you think you're going to have a hard time staying on your diet, ask a friend to go on it with you for support.
Get your whole family involved, because if the family doesn't change their eating, you will have difficult times avoiding those sweets and etc
You burn calories before you burn fat. So it is better to have a higher calorie snack then a high fat snack
A lot of junk food comes in reduced fat by whatever percent, or low fat, low calorie, or smaller portions. Try to only eat 2 items of "healthier" junk food a week such as crispy minnies and low fat cookies.
Remember that 1 pound of fat is 3500 calories. However, one ice cream cone and 2 tbsps of peanut butter is 500 calories.
Keep the veggies near the front of the fridge. That way, when you open the fridge, all you see is the veggis first. .
Don't drink any beverage that has plenty of sugar in it. Always drink water, it's good for you.
Try not to eat after 8:00. If you get hungry, snack on fruits or vegetables.
Remember not to eat anything right before bed because whatever food you eat stores in your body as fat.

Warnings

If you change everything immediately, you are going to crave things and over eat. Do this in a slow process. Remember that you are aiming for a permanent change, not a quick fix.
Don't try to drop weight quickly. Your body resists quick weight loss and tries to retain its stored fat. Trick your body into losing the weight by doing it gradually.
Beware of foods selling themselves as "diet" or "healthy" choices. The packaging will often tell you some good news (low fat!) and ignore some very bad news (incredibly high sugar!). Fruit is a very good suppliment.

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Related wikiHows

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Lose Weight the Healthy Way. All content on wikiHow can be shared under a Creative Commons license.

Lose weight Quickly

2010-07-31T14:18:00.000-07:00

Lose Weight Quickly

Steps

1. Do something you enjoy. If you like it, it's more likely you'll keep at it. Not all workouts are at a gym: try biking, inline skating, rowing, skateboarding, swimming, hockey, or a rugby team; even dancing in your bedroom with an ipod. Stick with it and you will enjoy it.

2. Make a commitment. Don't just make a mental promise to yourself. Get a journal. Write down what you want to accomplish, and set a time frame for reaching your goals. Make a contract, and sign it. Include pictures of your dream dress, if it helps you define your goals.

3. Don't shoot for the stars. If you've never worked out before, haven't worked out in a long time, or have had a child to care for, don't expect you'll be able to work out for an hour a day--six days a week! Try starting out with three, 30-minute sessions of aerobic exercise per week. Then after two weeks, incorporate two weight lifting sessions in-between your aerobic days.

4. Spread the word! Tell your husband, wife, sister, friends--anyone. We always do better when we think someone else is watching! Don't be obnoxious and remind everyone all the time, but let your close friends and relatives know about your goals. Ask them to encourage you once-in-a-while. Sometimes, it's nice to remind your grandma not to stock her kitchen with all those tasty treats and goodies .

5. Get out the charts. You can weigh yourself, although weight is not always an accurate view of fitness. Record your weight and BMI. Though these aren't accurate measures of progress, it's sweet to look back when you're done with it all, and feel satisfied. Take measurements of your waist, hips, thighs, and neck. Which are much more precise.

6. Learn. If you are shooting to lose weight, you must learn to eat healthy. Don't "fall into" a diet. You would "fall out" eventually. Things like weight watchers can help you learn, but I simply recommend developing a lifestyle you will want to keep, and using your common sense. See tips for more help.

7. Drink! Drinking water is absolutely the best thing you can do for your body. Always bring water to your workout sessions.

8. Have fun! Leaving on the same note we started, working out is not fun if you constantly think, "When am I going to get skinny?". Grab a friend and dance! Go play tags, or have races!

Tips

Don't have enough time for a good workout? Take a walk during your lunch break, do crunches and jumping jacks while watching TV, or pace while talking on the phone... In other words, take every opportunity to exercise.
Your health is your most valuable asset. Politely refuse offers to drive you short distances with a car when you could walk instead.
If you're not used to exercising, it will be hard for the first week or so, to keep yourself from using an elevator. Keep walking and, soon you'll find that you can easily climb those flights of stairs without getting out of breath. Plus, in train stations and the subway, walking has the added benefit --you avoid the crowds-- as no-one takes the stairs!
Schedule your workouts on your calendar, and stick with it! Treat the workout as a standing appointment with your most important client.
Do exercise that you like to do and enjoy. Routine is the key. After about 2 weeks of the routine, you will find it a lot less of a chore. You can add new challenges later, to keep it interesting and fun.
Don't worry if you're not seeing quick results. It normally takes about 8 weeks for results to really kick in visually. Remember, you can't do it all in one sitting. Regular effort, with enthusiasm, is the key!
You don't necessarily have to pay a trainer to work out with you every week. Gym membership can be helpful because a monetary commitment is likely to motivate you to stick with the regular program. If your gym has group fitness classes, they can help you mix things up a bit.
Consider alternative forms of exercise. Biking, indoor climbing, Yoga, Thai-chi, martial arts, etc., will all challenge your muscles in different ways, and provide some fun and variety.
Whichever fitness program you choose to follow, if you like it, and it offers enough variety, you will have a much easier time staying with it.
Burn more calories playing than what you get from foods. Counting may help at first, but with regular exercises and 5-6 scheduled meals you will easily stay on track. Regular and moderate meals will keep the "fire" burning!
Eat variety of healthy vegetables, fruits, beans, and nuts. This will give you all the amino-acids and Omega3 fats your body needs to grow muscle, while helping you shred those pounds. Your body cells create protein they need, from amino-acids, so don't worry about it.
When exercising, drink enough water to replace what is lost. Amount will vary based on your body weight, climate, effort level, etc. Dehydration would slow your weight-loss goals, increase danger of muscle tears, and could make you feel nauseous. Avoid coffee and soda drinks, for better results.
Be creative with exercise programs. They are yours to play with.
Go early to bed, and have plenty of rest on days you exercise. Muscles grow and repair themselves during the -deep- sleep.
Play up-beat music to keep the pace and motivate yourself.
Try to do exercise in the evening, if your schedule permits, at least two hours after dinner. While the time at which you do exercise is essentially irrelevant, doing exercise in the evening has two benefits: it will help you fall asleep, and will not make you tired when you have other tasks at hand (which might happen if you do exercise during the day).

Warnings

Consult your doctor before starting any new workout regimen, especially if you've had heart or lung related illness in the past.
If you feel faint, dizzy, sick, or in pain while working out, take a break. If you start getting better soon, then just start once you feel better. If there is a serious pain or you're crying, you think something is broken, or it won't go away, stop and wait a few days. If it's still not gone, call a doctor!
Consult your doctor if you are severely underweight, overweight, obese, or suffer from asthma before starting working out as you could hurt yourself.
If you are starting to gain weight, it is usually because you are building muscle. Keep up the good work!
Drink a lot of water to avoid dehydration
To find out more click here

Sources and Citations

What you need to start exercising at home
Adjustable vs fixed dumbbells How to get right dumbbells.
Techniques and tips to help keep you motivated

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Start Your Own Exercise Regimen and Stick to It. All content on wikiHow can be shared under a Creative Commons license.

fast weight loss

2010-07-31T12:49:00.001-07:00

Fast Weight Loss

There are hundreds of weight loss plans out there, from crazy diets to magic pills. The trick is to find what works best for you and is healthy for your body. The biggest obstacle for most people however is sticking to a weight loss plan that works.

The best defense you have against failing is to create the right mental attitude. Some of you may do well just by using affirmations for weight loss while others may find it helpful to use weight loss affirmations as a supplement to another weight loss plan you are already involved in.

In either case, attaining the right mental attitude is key, so I have put together 4 easy steps to create your own weight loss affirmations.

Steps

1. Your affirmation must to be written in the positive: That is to say, make the statement a positive one that focuses on what you want, not on what you do not want. For example: I am making healthy meal choices. NOT: I am not eating unhealthy food anymore. This will help your focus and maintain a positive behavior.

2. Make your statement believable. If you currently weigh 250 pounds and have never been small, don’t start with an affirmation that states you are at a healthy 110 lbs.. You may want to start with an affirmation like this one. I am eating foods that will help increase my metabolism.

3. Affirmation statements should represent the present not the future. For example: I find exercise fun and rewarding. NOT When I start exercising I will lose weight. If your affirmation represents the future your mind has no urgency to make it happen.

4. Weight loss affirmation should be short and to the point not long and drawn out. Example: I look good and feel good at my ideal weight of 125 pounds. NOT: I am eating healthy and making healthy choices and I am losing weight every day.

5. To find out more click here

Warnings

The best diet plans are those that include both a healthy diet and an exercise plan.

Sources and Citations

http://www.positivethinking-toolbox.com/using-positive-affirmations.html

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Make Weight Loss Affirmations in 4 Easy Steps. All content on wikiHow can be shared under a Creative Commons license.