Last week I explained why you should avoid low calorie diets and this week I am touching another popular topic about low fat products and diets. When you walk into a supermarket, you are bombarded with products claiming to be ‘low fat’ ‘no fat’ ‘fat free’ or ‘less than 10% fat’, so it is no wonder that many people have a negative attitude to fat in their diet.  Many weight loss diets promote very low fat eating patterns and we are constantly advised to steer clear of high fat foods. Is a low fat diet really the best way to lose weight, or do we need some fat in our diets?

The different types of fat

The answer depends very much on the type of fat.  Saturated fats found in fatty meat, cakes, pastries, many commercial foods and other animal products such as cheese and full fat milk, can be detrimental to our health.  This fat increases the unhealthy cholesterol, low density lipoproteins (LDL) and the total cholesterol in the blood, while lowering levels of healthy high density lipoproteins (HDLs); the type of cholesterol you want in your blood.  HDL cholesterol helps to remove the unhealthy fat from the blood stream, preventing the build up of blockages.  A high intake of saturated fat in the diet has been linked to heart disease, some cancers, obesity, Type 2 Diabetes and a range of other conditions; therefore it is safe to say that a diet low in this type of fat is the way to go.

Similarly, a diet high in trans fats can also lead to negative health effects, much the same as those of saturated fats.  Trans fats are found in many commercial food products such as cakes and biscuits and in some oil based spreads such as margarine, (although this is now tightly regulated, and most margarines now contain very little or no trans fats).

Fat contains the most calories per gram of all of the macronutrients, (carbs, protein, fat and alcohol), therefore it makes sense that reducing them will reduce our calorie intake and assist with weight loss.  However, fats are not all bad news.  In fact it is necessary to include some fats in your diet, or risk nutrient deficiencies and increase risk of conditions such as heart disease.

The fats that we should be including in our diets are the polyunsaturated and monounsaturated fatty acids (PUFAs and MUFAs).  These types of fats are found in fish, nuts, vegetable oils, seeds and grains.  A healthy diet should not contain more than 30% of calories from fat, but it is essential to include these healthy fats for the body to function correctly.

We need to consume unsaturated fats to provide essential fatty acids, such as Omega 3 and 6.  These cannot be synthesised in the body, but are necessary for numerous processes and functions.  Essential fatty acids play a key part in hormone production, cell membrane structure, and cell communication to name a few.

 Why we need fat in our lives

1#  For a strong immune system and inflammatory response

Diets low in unsaturated fats, in particular Omega 3s have been associated with reduced immune response.   In animal models, essential fatty acids have even been found to reverse or significantly improve autoimmune diseases.   It is also thought that Omega 3s may have anti-inflammatory effects and thus be beneficial for sufferers of conditions such as arthritis.

2# For correct function of the brain and nervous system

Fatty acids help to conduct electrical impulses in the nervous system, they are also the building blocks for cell membranes and hormones which regulate function of the nervous system.  Omega 3 fatty acid, DHA, is important both for nervous system development in babies and in preventing deterioration of the nervous system in the elderly.  It may delay development of conditions such as dementia and Alzheimer’s disease and improve cognitive function.  Another essential fatty acid, EPA, when combined with DHA may provide benefits for conditions such as depression, bipolar disorder and ADHD.

3# To absorb fat soluble vitamins

The fat soluble vitamins A, E, K and D are absorbed by the body via chylomicrons, which are globules of fat.  If your diet is low in fat over a long period, you are at risk of deficiencies of these vitamins, as they cannot be absorbed.  These vitamins are essential for functions such as bone growth, blood cell development and clotting, healthy skin , eyes and reproduction.  As well A and E being powerful antioxidants, fighting free radicals in the body.

4# To lower unhealthy blood cholesterol

Unsaturated fats such as omega 3 fatty acids have been shown to reduce levels of LDL cholesterol and increase good HDL cholesterol, as well as reducing the overall amount of fat in the blood.  This protects against heart disease, and is also likely to reduce risk of other lifestyle diseases such as Type 2 Diabetes and stroke.

5# For healthy skin, hair, eyes and bones.

Due to their role in cell membranes, essential fatty acids play a part in keeping skin and hair healthy.  Deficiencies of these fats may result in flaky itchy skin and dry brittle hair.  It has also been found that women taking Omega 3 supplements experience less bone density loss over time, indicating a preventative effect in conditions such as osteoporosis.

Omega 3 fatty acids are also thought to have beneficial effects on many aspects of eye health.  A diet high in this essential acid can help to protect against macular degeneration, decrease dryness and redness and improve production of tears.

The decision to lose weight is easy to make, but it is not always quite so easy to get started on a weight loss diet.  There are so many diets promoted in the media that it is almost impossible to know where to start when beginning a diet for the first time.  Many diets promise attractively fast weight loss, but often promote an unsustainable style of eating that can’t be continued in the long term.  Others offer more long term solutions, but rely heavily on calorie counting and seem to make every meal an exercise in math.  Both of which can make following a diet a nightmare.

There is so much conflicting information on the internet, magazines and even according to weight loss experts that it can seem hugely daunting to take on a weight loss diet.  Some sources say low carb is the way to go, whilst others swear by low fat.  Others say fat is fine, as long as the type is right.  Fruit contains essential vitamins and minerals, but has too much sugar; olive oil is full of healthy antioxidants but also full of calories.  It’s no wonder many dieters are pulling their hair out with frustration.

It is tempting to dive straight into the diet that promises the most weight loss in the fastest time, but it is important to remember when starting a diet for the first time is that the simpler the eating plan is, the easier it is to stick to and the more likely it is that you will achieve long term results.  You need to develop new long term healthy eating habits and steer clear of fads that may only produce rapid short term results.  Remember that weight loss is unlikely to be consistent, some weeks you may lose more, others less and some weeks you may even gain weight.  Don’t let this discourage you.  There are so many factors that affect our weight on a short term basis that it is more important to look at the overall long term picture.  Persevere and you will see results eventually.

5 Diet rules for beginners

To help the first time dieter get started, here at some simple top tips to lose weight quickly (but still at a healthy rate).

1# Set realistic goals and stick to them

Healthy weight loss is considered to be 1-2 pounds per week.  This may not sound like much, particularly if you are very overweight, but remember if you lose weight too fast, not only is it bad for your body, but you are unlikely to keep it off.  It’s definitely a case of slow and steady wins the weight loss race!  To achieve weight loss in the healthy range you generally need to reduce your intake of food by 500 to 1000 calories per day.  This could be done as simply as cutting out your two morning tea donuts, or perhaps by reducing portion sizes, or making healthy food swaps throughout the day.

Identifying foods high in calories and swapping them for low calorie alternatives can be a simple way to do this that eliminates excessive calorie counting.  Swap biscuits for fruit, soft drink for flavoured water or diet drinks and you are well on your way to achieving this goal.  Set yourself long term goal weights, and don’t sweat the small stuff.  Weighing yourself every day is not productive and can give you the wrong impression.  Weigh yourself weekly at the most and set realistic goal weights for months rather than weeks.  Take into account a healthy weight for your height and your body type when setting goals.  Everyone is different and few of us will ever be the size of Kate Moss, no matter how many diets we follow.

Be aware of what types of eating patterns will fit into your life and you will find easier to follow.  It is no good following an expensive meal replacement diet if you are on a budget, or eating ten small snacks a day if you have a hectic job that doesn’t allow you to stop to eat this many times.  The easier you make your diet changes, the more likely you will achieve long term results.

2# Avoid drinking your calories

Calories consumed in drinks are often forgotten when considering a weight loss diet.  Remember some drinks contain are unexpectedly high in calories.  Steer away from sugary soft drinks, large milk drinks such as lattes, especially when made with full fat milk and definitely when topped with whipped cream and flavoured with syrups.  Remember alcohol is very high in calories, and provides little nutritional value.  Not only is it easy to knock back a bottle of wine without really realizing it, you are more likely to eat more as well as a result of those alcohol induced munchies.

Although they may be a full of nutrients, juices are also high in calories, so it is important to limit your intake of these too.  Also be aware that many other ‘healthy’ choices, such as smoothies can be high in calories due to their high content of sugar and large size.

3# Eat small frequent meals

Eating small, frequent meals rich stimulates your metabolism, meaning you burn calories more efficiently.  Making these meals high in protein and complex carbohydrates also means you will be full longer and less likely to get very hungry and resort to unhealthy food choices or overeat at your next meal.

4# Choose low fat options

Most people know fat as enemy number one to the dieter, and they are not wrong.  Fat has the highest number of calories per gram of any of the macronutrients; therefore if you reduce your fat intake, you will automatically reduce calories significantly.  The simplest way to do this is to always choose low fat options.  In addition to this try to reduce fat added in cooking.  Switch to low fat cooking techniques such as grilling and flavour with herbs and spices rather than fat.  A small amount of healthy unsaturated fat such as olive oil is good for your heart, but keep it to a minimum to avoid those extra calories.  Finally, limit your intake of the foods we all know are high in fat, chips, hamburgers, ice cream, you know the ones! See also: How many carbs, proteins and fat do I need to lose weight.

5# Burn more calories

For optimum weight loss, it is ideal not only to reduce the calories you eat, but also to increase the calories you burn.  If the calories you eat are more than those you burn, you will gain weight.  Conversely if you burn more calories than you eat you will lose weight.  Therefore, to increase weight loss, the best option is to burn more and eat less, increasing the energy deficit.  Remember you do need calories for normal bodily function, so very low calorie diets are not recommended without medical supervision.

Find an exercise you enjoy, as you are more likely to stick to it.  Also think about what fits into your daily routine and what you have time for.  Don’t go for a sport just because it is an efficient calorie burner, it is much better to choose something you enjoy that burns less calories, but do it more often.  Try exercising in groups or with a friend to increase motivation, and remember to find any excuse to move.  Take the stairs or walk to work, it all burns calories.  See also: Most effective exercises to lose weight fast.

It is vital to remember however, that exercising does not give you the licence to eat whatever you want.  Look into how much exercise is required to burn certain foods; it may be enough to stop you from eating them.  The combination of a reduced calorie intake and an increased output is the quickest way to achieve successful weight loss.

Very low calorie diets or VLCDs are diets that restrict daily food intake to 1000 calories or less.  This is often done with commercial meal replacements, which is the safer alternative, as these are usually formulated to contain appropriate levels of vitamins, minerals and other nutrients to meet daily requirements.  Meal replacements such as Optifast and Sureslim are increasingly popular and provide a nutritionally complete approach to VLCDs.

The second, less desirable way is a calorie counting approach (see also: how many calories to lose weight), involving restriction of foods intake or eating solely one type of food such as in the grapefruit or cabbage soup diet. This type of diet can result in serious nutrient deficiencies not to mention antisocial eating behaviours.   Whichever way they are carried out, VLCDs can be have extremely serious side effects and are not recommended unless prescribed by a medical professional for very short term use.

Research has found that VLCDs are generally safe when used under medical supervision in those with a BMI over 30, and may be indicated in those with a BMI between 27 and 30 if they have health complications due to obesity.  For this group of people, large amounts of rapid weight loss may produce health benefits.  However, for people with healthy or even slightly elevated bodyweight, there is no need for such a strict diet, and to follow a VLCD may even be dangerous.

The average woman requires 2000 calories per day, whilst men need about 2500 to maintain their weight.  This is an average figure however, and differs significantly from person to person depending on activity levels, body composition, weight and height (Calculate your BMR here).  A VLCD provides less than half the calories required for weight maintenance, which although it may result in weight loss, can also cause serious health problems and is unsustainable and dangerous for long term use.

What does a very VLCD do to your body?

As you are not consuming sufficient carbohydrates for the body to obtain energy, another source to supply the body with the energy needed for day to day life is needed.  Thus the boy starts to break down protein and fat to obtain this energy.  Whilst fat is generally not too much of a concern in overweight people, protein breakdown or ketosis can result in loss of muscle and organ tissue.  Although you will be losing weight, half of that weight is likely to be muscle loss.  This works against long term weight loss as muscle burns more calories than fat in a resting state, thus by decreasing muscle mass you may in fact reduce your metabolism, meaning it is harder to keep weight off when the VLCD is finished.

Initial weight loss can be extreme. However, this is likely to be due in part to a large amount of fluid loss.  Before the body resorts to protein and fat for energy, it will first breakdown the bodies emergency carbohydrate stores, called glycogen.  Glycogen is bound to water molecules, thus this loss of glycogen can also lead to water loss.

What are the side effects of following a very low calorie diet for a long time?

Minor side effects of VLCD include fatigue, constipation, diarrhoea, dry skin and nausea.  There is also a high incidence of gall stones in VLCD followers.  Followers may also experience extreme hunger and cravings.  These side effects are associated with fast weight loss.

Other more serious effects can occur is a VLCD is followed for a long time, or is not followed correctly.  A very low calorie diet that does not provide sufficient vitamins, minerals and electrolytes is followed, deficiencies can occur.  Loss of bone mass is a likely consequence of long term low calorie intake, as the diet will not provide sufficient calcium to maintain bone density.  Electrolytes such as sodium and potassium may also be lacking.  These are essential in the cellular processes in the body and if an imbalance occurs can result in serious consequences such as heart failure.  General deficiency of other vitamins and minerals can cause a range of other side effects ranging from minor to very serious such as renal and liver disease.

This is why VLCDs are only indicated for weight loss in obese individuals and must always be followed under the supervision of a health professional for a limited amount of time.

Other negative effects of very low calorie diets

A VLCD is an extremely antisocial way of eating.  Whilst on the diet you cannot enjoy meals with friends and so may end up avoiding social situations where eating is involved.  There is little variety in VLCD, as you are usually limited to a range of calorie and nutrient controlled powders, shakes, and puddings that fit your eating plan. (see also: Best diets to lose weight)

Whilst a VLCD may help you to lose weight, it does not help you improve your eating and develop healthy habits to maintain your weight loss in the long term.  It may produce a quick fix, but may followers report gaining weight back quickly when the diet is finished.  There is no focus on normal natural eating patterns and how to choose the correct foods for a long term healthy diet.  When the controlled diet phase is completed it is easy to return to old eating habits, which can cause quick regain of weight especially since calorie requirements are likely to be reduced with a lower body weight that previously. (see also: weight loss with crash diets)

In conclusion, a VLCD may be indicated for very obese people under strict medical supervision.  However it is not recommended for those who do not need to lose large amounts of weight and is not a long term weight maintenance option.  A VLCD can be dangerous if not followed correctly and should only be used for a short period of time.

If you have spent a decent amount of time talking to different people about the best way to lose weight, you may have heard the advice…

“Do your cardio in the morning, before you eat”

The effects of exercising in the morning

The basic idea behind this well known theory, is that when you haven’t eaten all night and are in “fasting mode”, all the calories you burn in a workout  will directly come from your body fat stores, because you cannot use previously eaten food as energy. Physiologically this is a great approach for extra fat loss; however, there is one more question I think you need to ask.

“Besides body fat, what is another source our bodies can burn for energy?”

The answer is MUSCLE, and this is never a good thing trust me, no matter how bad you want weight loss, you do not want muscle loss. Too intense of cardio in the morning can burn away hard-earned muscle, but that does not mean this method is useless. There  is a relatively simple way to get around the issue, just to be safe eat a small amount of protein or  5g of BCAAs and 5g Glutamine in a shake  prior to exercise.

True, a lot of the protein you eat prior is going to be burned off as energy for the workout; however, the positive effect of it preserving muscle tissue is well worth it in my opinion.  Keep in mind however, during this workout you will have no recently eaten carbohydrates and fats to use as energy, so you may find it harder to keep the intensity as high as a mid-day workout.

Why your body burns more fat in the morning?

Nevertheless, I think a common misconception needs to be cleared up before we discuss this method of cardio further.

Many people believe the reason you burn the fat directly from fat stores upon waking is that your body is in a glycogen-depleted state. However, this is not the case, you see when you go to sleep, after around 30 minutes, you enter the deep sleep phase, during this phase, 95%+ of the calories you burn are from free fatty acids because it is such a low intensity period.  Therefore, since the primary source of energy your body uses during sleep is fatty acids, experts agree when you are awake you will not have to mobilize fatty acids to be used for energy; therefore they are far more likely to be used as energy first.

In the end you need to understand when dealing with our bodies, things are never simple and no one can tell you one way is 100% better then the other. There are far too many factors involved to justify saying, “Morning cardio is FAR superior then mid day cardio”. However I do think it is useful and do recommend it be used, but rather as a way to split your cardio in half.

Spilt your cardio throughout the day for optimum results

For example if you normally do 40 minutes of cardio daily, I recommend upon waking you eat a small amount of protein, then do  20 minutes of cardio. Continue as normal and do the last 20 minutes mid day, research has shown for years that splitting your cardio up into multiple sessions is very effective in squeezing out more fat loss due to EPOC.

EPOC or Excess Post-Exercise Oxygen Consumption

EPOC or Excess Post-Exercise Oxygen Consumption means our workouts have an “after burn effect”, meaning immediately after a workout we are still burning more calories then if we never worked out. This elevated state of calorie burning begins to diminish soon after a workout however, although some experts claim EPOC does not have as big effect on fat loss as some people say; studies have shown it does help.  Furthermore, everyone I have recommended it to has seen improved results over one cardio session a day. It may not be a huge difference, but every inch counts.

That is what long-term weight loss is about, like almost anything in life, getting healthy is a game of inches. Saving an extra 100 calories a day may not seem like a lot but that is 36,000 calories a year, which is roughly 10 pounds of fat saved!

Therefore, I urge you to take any advantage you can get in your day-to-day training, before those extra inches you did not go end up being a few extra inches around your waist. See also How to get motivated to start exercise.

Nevertheless, most of all I wish you good luck in your health goals, becoming healthier is the greatest step you can take towards true happiness.  Money can buy many things, but it cannot buy good health once you lost it, fitness is the closest thing we have to the fountain of youth.

If you have spent any decent amount of time researching weight loss diets, there is a good chance you are more confused now then when you started.  There are people who recommend high carb diets, low carb diets, no carb diets, high protein diets, low protein diets, low fat diets, no fat diets, or any other possible combination.

I will help you determine which balance you should use, but first you need to realize what it actually takes to lose a pound of fat. One pound of fat is made up of around 3500 calories, so to lose 1 pound of fat you need burn 3500 more calories then you consumed over the course of a few days or a week.

For example, take an individual who has a recommended daily allowance (RDA) of 2000 calories. If that person only consumes 1500 calories a day, over the course of a week (7 days), they will have saved 3500 calories total. That equals 1 pound of fat loss for that week. Therefore, in theory, it does not make a difference which balance of carbs, protein and fats you used that week, as long as you consume a certain amount of calories per day. But, of course, nothing is that simple.  Fats, Proteins and Carbohydrates are all used differently in our bodies and we need a proper balance between the three to function at 100%. To help you decide which balance of the three will work best for you I will go over each ones benefits and uses in the body.

Protein

The primary function of protein is to repair and build body tissues, however if you do not consume enough carbohydrates alongside with the protein, your body will be forced to break down protein to be used as energy as well.

Proteins are made up of amino acids linked together by peptide bonds. Our body uses around 20 different amino acids to build its various proteins.  There are two primary forms of amino acids essential and nonessential.  Their names describe them perfectly as our body cannot produce essential amino acids; therefore it is necessary for us to consume them in food regularly.  However, our bodies can produce nonessential amino acids naturally; therefore, we do not have to worry about consuming them through food.

Exercise And Protein Intake

Whether the form of exercise is aerobic (cardio) or anaerobic (weightlifting) if you regularly exercise it is recommended you consume more protein to aid in recovery and building muscle.  If you are focusing on building muscle, experts recommend no less then 1 gram of protein per pound of bodyweight per day.

Proteins Effect on Satiety

When trying to lose weight, satiety or “The feeling of Fullness” can be a big factor to consider when arranging your diet.  Many studies have shown protein has the greatest effect on satiety out of the 3 macronutrients.   Also considering 1 gram of protein is equal to 4 calories versus 1 gram of fat which is 9 calories, you can easily see why protein is a valuable tool to use in your weight loss.

Overview of Protein

- Recommended Usage: 15- 30% of total calorie intake

- One gram of protein is equal 4 calories.

- Aids in repairing and building tissues in our body

- May also be broken down to be used as energy

Carbohydrates

“Carbs” or Carbohydrates are made up of carbon, hydrogen, and oxygen; they are primarily classified as simple or complex carbohydrates. Simple carbohydrates are sugars, while complex carbohydrates consist of starches. Fiber is also a carbohydrate and studies have shown it is important we consume at least 25 grams of fiber a day for optimum performance.

Carbohydrates are the main source of energy used for all bodily functions and during physical exertion. Carbohydrates are also important to help regulate digestion and aid in the utilization of the protein and fats we consume.

For long-term fat loss, studies have shown it is important carbohydrates make up the largest portion of your diet. Although low carb diets work at first by helping you drop water weight they are not superior in long-term fat loss goals in most cases. It is especially important that the largest portion of your diet be made up of carbohydrates if you are an endurance athlete or have a physical job. That way you can be sure you are provided with enough energy throughout the day, and your body is not forced to break down valuable protein for energy needs.

Carbohydrates Overview

- Recommended Usage: 50-70% of total caloric intake

- One gram of carbohydrate is equal to 4 calories.

- Carbohydrates are your bodies’ primary source of energy.

-  They can spare proteins use for energy, therefore the protein can be used to build muscle and aid in recovery.

Fats (Also Termed Lipids)

Fats are the most calorie packed sources of food in your diet and the reason why a McDonalds Big Mac or Large Fry can have more calories then three healthy meals.  One gram of fat is equal to 9 calories, which is more then twice the amount of calories in a protein or carbohydrate.   If you are trying to lose weight, fats should make up the smallest portion of your diet however do not remove them completely. If used in moderation fats can even be beneficial to your weight loss goals.

Small amounts of fat can be spread throughout the day as fat consumption stimulates the release of a hormone that signals fullness, used appropriately this can be a great tool to keep you from overeating.

However, large amounts of fats in your diet can lead to overeating through lack of actual food volume and can slow your metabolism.

Fat Overview

- Recommended Usage: 10-30% of total caloric intake

- One gram of Fat is equal to 9 calories

- Fats are useful in appetite control if used in moderation but add unnecessary calories up fast.

Conclusion

With that slightly in depth look at what Fats, Proteins and Carbohydrates really are, you should understand why having a balanced diet is not just important for weight loss but also  for your general health.  Nutrition is a vast subject, and we barely scratched the surface today, but it should be enough to help you decide the right balance in your diet.

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I must say that this is a subject that hits a chord with me. I am sure I am not alone on that but I am the kind of person who wants to be fit and feel healthy and I am forever making plans and statements about starting exercise. However still getting to move or stick to exercising is a mission impossible.

Needles to say that in all the years I have tried every trick on the book some have worked better than others. So here I have summarised a few ways which are tried and tested and I would vouch are my best tricks to get me going.

1 # Get a buddy

I know this is nothing new and I have mentioned it many times before. However, I would say I find it no 1 in motivation for sticking to any activity. I probably sound like I can’t do anything on my own, but hey I get bored easily and lose my enthusiasm very quickly, coupled with some laziness is not a good recipe. Whenever I teamed up with a friend I kept exercising. Having a buddy is more than just exercising. It gives an opportunity to have a social time, have a laugh on the way, push each other and motivate one another. There were many of times in cold winter rainy evenings in which I would never have left the comfort of my couch for an exercise class but I did as it was more fun going with my buddy.

This brings us also to the point of make sure your exercise buddy is someone who you get along with and is fun to be with. If your buddy bores you to death or they are unreliable it may not bind very well.

2# Find a type of exercise you really enjoy

Exercising is not just going to the gym. I have read in many of articles or books that unless you are pumping iron (weights) you are not doing anything. Ignore that, trust me. Resistance exercise with the use of weights and/or going to the gym has its own value and benefits but in my opinion is not the only thing you can do. So use your imagination on this. Do try different things and opt for the one you really like. Doing what you really enjoy is a motivator on itself to make you want to keep doing it.

3# Do something fun

Things like pole dancing lessons, zumba fitness, and ballroom dancing are becoming more and more popular and readily available. A lot of these activities are a lot harder than it may seem like it and you will be getting a really good work out. I remember joining a pole dancing class (more specifically pole aerobics) a few years ago and it was a pretty novel thing at the time. Well to my surprise it was a hard workout and it did take me a week to walk after it (exercise induced muscle soreness). Ok this may not sound very good but my point is that I did enjoy it so much that I kept going for months and got some really good fitness out of it. Getting fit or exercising was the added bonus of having fun with a group of girls, and feeling more confident in the way I carried myself. There are numerous fun ways to exercise (see also 5 fun ways to lose weight) some other examples could be martial arts, Pilates, box exercise, horse riding, and boot camps amongst other things you could do.

Do make sure you do go to a certified and legible place though as apart from other safety issues you could end up with loads of injuries. This would apply to any form of exercise class.

! It is important that the instructor is adequately trained and has the knowledge and skills to teach whatever is meant to teach. You may often find situations in which dancers will teach dance for example but they don’t necessarily have the skills to show the correct techniques, or provide adequate workouts.

4# Everyday functional activities.

This is my exercise without exercising and is a point I have mentioned loads of times before. That was the most successful exercise adherence I had while I was a poor working university student, but I must say I was at my fittest. You don’t have to be a poor student to do this. All you have to do is use your everyday activities and turn them into a workout. Walk everywhere possible, cycle to work, use the stairs and clean the house. Those good all days I did not have a car or a lot of money to use the busses which may sound like a ‘sorry’ story but I had a great body. I used my bike to go to the shops or work, or if I couldn’t take my bike I used to walk instead; as simple as that.

You don’t have to do a great deal of motivating as if you have to go to work you have to go. Well I guess you have to convince yourself to take the bike instead of the car but trust me once you start making it a routine you will just do it. The best is that you will be getting fit and you won’t even feel like exercising. In addition, by incorporating exercise in your everyday life exercising doesn’t feel like an extra chore you have to add to your day. When you see things like chores it is less likely to want to do them as that means more work and more time away from resting and having fun.

Example activities and calorie spending per minute

Calorie expenditure is only an approximate example. This will depend on the intensity in which an activity will be carried out. All these activities apart from a calorie expenditure point they can present an opportunity for challenging your fitness and muscles and provide some benefits. Obviously things like how often, how much, how hard etc are all factors which will influence the results you will be getting. Walking once a week for 5 min is unlikely to provide with great fitness or weight loss gains.

! A plus point for any exercise is that once you start seeing the results you will be even more motivated to keep going. Now that is a good addictive motivator to keep on exercising.

Exercising while you are doing everyday things can also save you loads of money. Thing how many things you can do with that extra cash.

 5# Get angry and get even.

No don’t go beating people up on the street; this is not at all what I am trying to say here. Have you ever been in at the point where you do something and then all of a sadden something clicks in you and it makes you realise what you really want and just go for it. Confused? Do you have these days were you put on an outfit and can’t fit in it or just don’t look good and then get depressed usually? Well don’t get depressed, get angry and get motivated.

What is motivation? A quick internet search will give you hundreds of definitions, but to their core all they are saying is that motivation is the thing, the reason, the drive, the urge that something that makes you want to do something. So you have put on weight the last few months/years or you are out of shape or unfit, is not time to sulk about it. Get angry and use that something to drive you into starting exercising and get going.

6# Think of your health

I tried for years to stop smoking for years until a close friend died from throat cancer. In his funeral I was sitting with some friends saying ‘why did he keep smoking’; all these in the smoking area with a cigarette in my hand. After that day I stopped smoking in the realisation that you don’t have to have a terminal disease, or for the doctor to say you have to do it, in order to do it. If you lead a sedentary lifestyle, with the everyday stresses, bad eating habits, maybe smoking, or being slightly overweight then you are increasing your risks for developing certain health condition.

Nobody things that it will happen to them but one bad health knocks your door often is late to reverse what damage is done. This in some ways incorporates the factor of learning to love yourself. Regular exercise can have benefits such as help improve blood sugar metabolism and lower the risk of developing diabetes, help in lowering blood pressure, improve joint and back pain, and also help in improving sleep, psychological state and increase energy levels. These are just some of them, as the list can go on.

7# Make use of good weather

When the sun is shining on a warm day we want to go out and do things. Use this to your advantage. Build your exercise routines in the spring and summer and just carry them into the winter time. Doing a little bit of planning may help. Try to construct your exercise and make it into a routine instead of doing random things on the spare of the moment. For example go cycling once a day or swimming twice a week, or join a sport. The idea is that if you spend spring and summer building a specific routine then it will be easy to continue with it when the weather is less motivating.

8# Use a personal trainer

This will require making a financial investment. It would work a little bit as a buddy. If you have specific appointments with a personal trainer it would make you exercise for those sessions. Well if you can’t get going get someone who will drag you out. You could still find a number of excuses why to cancel sessions etc but on the other hand if you are paying you wouldn’t want to waste your money.

Unless you have plenty of money to spare personal trainers can be pricey and is not something you could keep forever. However, on the plus side a good trainer would work with you to motivate you or help you find the things that could motivate you in continuing exercising. So it could be the push you need.

9# As part of weight loss

Do exercise as part of another goal like weight loss. If you have found enough motivation to lose the extra pounds and want to reach your goals exercise could help you with this. Use the same reasons and drive that push you in the weight loss diet to push you in exercising. See also 10 fitness tips that make a difference in losing weight.

10# Motivational props

Use little things which can get you up and going. For example studies have shown that music can help in motivating people to exercise. Also athletes some may also use music before a competition to get ‘psyched up’, relax or get energised. Do you want to get running every morning or go to the gym? Wake up and get some music playing. What kind of music wakes you up and gets you going is a personal thing however.

Other little things you could use are a picture of yourself from the past, a picture of a model/celebrity (how do celebrities lose weight) or why not an athlete, a book or an inspirational story etc. There are loads of little things from our everyday life and environment which we can draw inspiration and get motivated from.

The market is saturated with weight loss products, resources, weight loss plans, tips, articles, hypnosis and counselling solutions and everything else your mind can think. You would think that all the weight loss problems are solved. Well if you are on this page it is probably the opposite. Going on to lose weight is not always as straight forward as it seems and often it turns up in disappointment.

There are things you can do to avoid weight loss disappointment and in this article we have summarised 4 of them. It must be said they are not the only things you can do to help you but they do give a good start.

Planning and setting goals

Having a plan will do wonders in helping you to achieve your goals. It kind of makes sense that in order to achieve your goals you will have to set them first.

1# Set your goals. Set both short term and long term goals. How much is the weight you want to lose? When do you want to lose it by? Keep it realistic and feasible. It is no good to say that you want to lose 100 lbs in 1 month. Set goals which are easy to reach and reflect the reality of your lifestyle. Factor everything in, your family, work, commitments how they affect you etc. Make you calculations and work out how much weight you need to lose.

2# Consider your attitude to food. For many people food is more than just a means of survival. Food can serve social, emotional, habitual purposes in our lives and they can all affect the way we go about weight loss dieting. Are there any types of food that you can’t live without? Do you tend to emotional eat? Is food the last thing in your mind and you always end up with last minute takeaways? Your attitude towards food could be one of the reasons you have put on weight. Finding what causes the ‘problem’ and making practical changes then could be half away to solving your problem.

3# Practical planning. What that means is all the everyday little things you need in order to follow your weight loss plan. Some of these include, clearing your cupboards of all things that you may be tempted, having food plans and/or recipes for your daily meals, working out your shopping list etc.

Choosing the way

Once you know what your goals and plans are then the next natural step is to try and match these with an appropriate weight loss plan. The market is saturated with different weight loss diets, weight loss plans and so on. If you have tried most of them and failed you should possibly consider that they have failed you and not the other way around. So how do you pick a plan that is guaranteed to succeed?

4# The one that suits your lifestyle. Not all weight loss plans are good for everybody. You may know of one that your friend tried or someone in the office tried and lost weight or you may have read about one which most people recommend. Well no, none of them would do if they do not suit your personal preferences and circumstances. Look at a few and match them to what you want and what you need. See also: Why I am not losing weight.

5# Avoid fad plans and trends. If it promises too much too fast, or if it involves a super or miracle food it is likely that is a ‘fad’. With these kinds of plans you are less likely to lose the weight you want and you are more likely to have a dent in your pocket and loads of disappointment. At the end of the day you didn’t put the weight on overnight so it is less likely that you will lose it overnight. Aim for safe and slow weight loss, after all your health is important. See also: Weight loss with crash diets, is it possible?

6# Weight loss plan versus life style plan. Now should you be looking for a weight loss plan which lasts, let’s say one month, or should be looking at making lifestyle changes? Obviously the advice would be look at making those lifestyle changes which in the long run they will promote positive outcomes for both your health and weight. Think of it this way: you say you put on weight after months or years of ‘bad’ eating habits. You can go on a diet lose some weight and then go back to what or how you were eating pre-diet. The result: weight gain.

It may be that some people do have a relatively healthy balanced diet and what they are looking for is those couple of pounds loss. A specific weight loss plan may just do it. It may also be that for some people it works that they need a structured diet plan in order to be able to start learning and getting used to eating changes. Either way it is always best to have in your plan a transition process in which you move from weight loss plan to everyday eating. You can also read our 9 Tips for maintaining weight loss

This is the real life

Being realistic about what you want and how you will achieve it is quite important as mentioned already. However, being honest and realistic with your self is something which is often overlooked. Losing weight requires making an effort, planning, showing willpower and sometimes fighting those cravings. One of reasons people tend to fall for the fast, fad miracle weight loss plans is because they don’t want to make that effort and would rather believe that the ‘x’ and ‘y’ miracle pills will do it for them and it doesn’t then disappointment comes.

7# Are you ready to lose the weight? Ask yourself if you are ready and if you do actually want to lose the weight. Falling on the trap of ‘I can’t do it’ or ‘diets don’t work for me I tried everything’ is easy and in some ways comfortable. Think well if you do want to do it as doing it because you have to, or for someone else when you are not sure you really want to then you are likely setting yourself to fail.

8# Are you motivated? Motivation is key into reaching any goal. If your efforts are for all the wrong reasons then you are likely to not go too far or give up.

Tip: Make a list of why you want to lose the weight. Ask yourself if it is important to you that you do lose the weight. Also ask yourself where you want to be in a month’s time and in a year’s time. People may lose weight for various reasons so concentrate on those personal reasons. It may be that you want to lose weight so that you increase your chances for pregnancy, or because you don’t want be ‘a fat bride’ or because you are on the edge of getting diabetes or even just because you want to wear the clothes you like without feeling bad for yourself. Make 2 copies of your list and then place one in your kitchen (i.e. wall, fridge, cupboard etc) and one copy in your bag. This way you will have it handy every time you are in doubt.

9# Love yourself. Are you on a weight loss diet because you always have done, or because you just think that is what you should be doing? If you can’t find those important reasons to motivate you then maybe it is not about losing weight. Stop torturing yourself with another ‘diet’ and start loving who you are and what you look like.

Keep flexible

Weight loss comes with ups and downs and plateaus. This is a fact. At the start you may lose more weight or you may have a slow start, then plateau then start moving on. Your body will be going through changes and in the process and it will try to adapt to those changes and even fight the weight loss.

10# Be positive, little changes add up. Don’t look at short term and don’t obsess with the scales. One week you may lose more, one week not at all. Keep positive and think of all the little small things which you may have achieved through out your weight loss.

11# Keep evaluating your plan. Re-think of your goals and what is working or not working for you. Make changes and also break the boredom.  If you are on a weight loss for months it can get boring and tedious, especially if you have reached a plateau. Make small changes, think your food intake, and try new healthy recipes, get active or try a different approach. Keep motivated.

We all need a little treat in our lives now and again.  Sometimes when we are stressed or emotional, or perhaps going through a difficult time, a moment taken to enjoy a food that gives us pleasure can be a breath of fresh air.  It must be stressed that using foods for rewards in difficult situations should not become a habit, but the occasional indulgence, especially when you choose wisely can make all the difference to an otherwise monotonous diet.  We all know sticking to a diet can be tough, and at times demoralising, however, watching your weight does not mean you can’t enjoy your food and still satisfy your need for something sweet, or perhaps curb your salty cravings.

What is a ‘treat food’ for you?

‘Treat’ foods are different for everybody.  Think about what you consider to be a treat, is it a bowl (or tub) of your favourite ice cream?  Or maybe you are more into savoury treats like chips or popcorn?  Some may see a treat as a meal from their favourite take-out or a glass of wine after a busy day at work.  In general, people see treats as foods that are eaten on occasion and not part of their every day diet.  This is fine as long as you can really keep them as occasional foods.  The danger for some is that indulging occasionally makes it harder to avoid the foods at other times.  If you have a bowl of ice cream for dessert once a week, do you then find it harder to resist on other nights?

If you find it easier to eliminate typical treats from your diet completely when trying to lose weight you may need to redefine what constitutes a ‘treat’ food,  to fit into your new healthy eating plan.   Instead of seeing treats as high calorie, high fat, generally unhealthy foods (admittedly that taste good), try to think of foods that are a luxury but aren’t going to destroy all your hard work if they find their way into your daily food intake from time to time.  These foods can be indulged in and enjoyed without guilt.  Think seasonal fresh fruits, exotic spices and low fat yet creamy dairy products, all of which may in fact benefit your health.  (See also: 100 calorie snacks)

We are fortunate to have an ever increasing range of unusual and delicious food products in our supermarkets, so make the most of this and buy good quality, fresh ingredients and discover new flavours and food experiences.  It is also important to take time to enjoy your treats, low fat, low calorie treats are generally not going to be large, so eat slowly and enjoy every mouthful.

10 Tasty Treats Under 50 Calories

1.  ½  cup  of strawberries with 2 ½  Tbsp non-fat yogurt -47 calories 

Berries are the best friend of the calorie conscience eater.  They contain the least calories of all fruits, with the additional benefit of being packed full of vitamins.  Not only are they incredibly healthy, but what could be more indulgent, romantic and delicious than a bowl of fresh strawberries.  Add yogurt to cut through the sharpness of the fruit and add a hit of calcium, essential for strong bones.

2.  Apple with yogurt and cinnamon – 45 calories

By cooking the apple, the sugars in the fruit caramelize and intensify the flavour of the fruit.  A perfect winter dessert, serve warm with cool yogurt to contrast and a dash of cinnamon to add flavour.  A study done by the US Department of Agriculture found that cinnamon may have beneficial effects on blood sugar levels and lower unhealthy triglycerides (fats) in the blood. Try baking half an appe and add low fat yogurt and cinnamon for taste.

3. Raisins – 45 calories 

The perfect alternative to candy or chocolate, and an excellent treat to keep on hand at any time as they are easily slipped into a pocket or purse.  Raisins are high in antioxidants, which can protect against cancers and heart disease as well as full of fibre, aiding digestion.  Make sure you stick to a small box though, as dried fruit can provide a large amount of calories when eaten in big quantities.

4. Low fat-free Greek yogurt with jam -43 calories

Greek Yogurt is thicker, and creamier than other yogurts, so despite choosing a fat free version this is a luxurious treat, high in calcium and protein.  Sugar free jam cuts through the sharpness of the yogurt and provides a little added sweetness without the calories.

5. 1/3 cup blueberries with 1 Tbsp light sour cream – 47 calories    

Blueberries are thought to be amongst the highest sources of antioxidants in the food world.  Not only this, but they are high in vitamin C, fibre, and manganese (important for converting food into energy).  When in season, they are also incredibly sweet and tasty, while light sour cream makes a creamier, tangier alternative to yogurt.

6. 3⁄4 cup almond milk -45 calories

Almond milk is lower in calories than regular milk, but still packed full of nutrients.  The creamy texture and taste make it feel indulgent.  High in calcium and vitamin D, this treat is good for strong bones, whilst vitamins A and E act as antioxidants, protecting the cells of the body from damage.  Unlike regular milk, almond milk contains no saturated fats and high fibre levels, meaning it is heart healthy and good for digestion.  It is also low GI therefore keeping blood sugar levels at a stable level.

 7. 1 cup Air popped pop corn – 31 calories

For those who prefer a savoury treat, pop corn is an excellent alternative to chips or fried snacks.  Buy plain corn kernels, rather than buttered or flavoured varieties, and pop in the microwave or in a pan without added fats.  Add spices such as black or cayenne pepper for flavour, the result is surprisingly good and with none of the salt, fat and flavours found in many savoury snack foods.

 8. 6  Maraschino  cherries – 50 calories

This is a simple, quick treat for the sweet tooth.  Often featuring in high fat foods such as sundaes or cakes, the cherries alone make for an indulgent snack without guilt.  While they don’t provide any real nutritional benefits, at 50 calories for six, they don’t do too much damage either.

 9. 2 Small squares of dark chocolate – 50 calories

Chocolate is the ultimate of sweet treats and the good news is in very small servings it can also fit into a healthy diet.  The darker the chocolate, the higher the antioxidant content, so try to go as dark as possible for optimum health benefits.  Two small squares will give you 50 calories, so buy a good quality chocolate, relax and savour the flavour.

10. One container of sugar free gelatine -10 calories

Whilst this is not going to contribute much nutrition to your diet, at 10 calories, it doesn’t really matter.  Serve with a couple of tablespoons of low fat yogurt to add calcium and variety.  Alternatively, make the gelatine from scratch and add chopped up berries and fruit to the unset mix for a few more vitamins.

When you think about becoming healthier and achieving your fitness goals, the most important thing to realize is there is not just one way to go about it.  There are thousands of possible programs and diets to choose from that all could work.  Your job is to find out which exercise program and diet plan will work best for YOU.  You need to choose programs that fit your lifestyle so it will be easy for you to stick with them, instead of it being a constant nuisance.

Find a fitness program to match your lifestyle

Do you have time to cook and eat 3, 4,5,6,7, or even 8 meals a day?  Could you cook all your meals in the morning and easily store them for the rest of the day? How many days a week can you workout? These are just a few examples of questions you need to be asking yourself when you are trying to start a program.  When going into the program you need to be fully prepared for the best chance of success.

Set your expectations

Nevertheless, once you do choose a solid routine you can stick with, you also need to have reasonable expectations for your progress. The maximum weight you should expect to lose while on a proper diet and workout program is 2-5 pounds per week.   Losing 5 pounds being a very rare occurrence; usually happening in your first week of dieting, when you first lose water weight.  This brings me to my first point…

Beginner Gains

It is a well-documented fact that when you first start a workout program and dieting, your results will come very fast (see also: how to lose weight fast) the first 6 months to a year of training.  During this “beginner period”, it is easy to get your body to build muscle and burn fat, you will also notice constant strength, and endurance gains in your workouts.  However once you move into the “Intermediate” stage of training, your body will have already adapted very well to exercise and it will begin to be harder to get results.   For most people this is when it is important to bring in harder workout programs and stricter diets, especially for people looking to build muscle and improve strength.

Although when you first start a fitness program, it is going to be relatively easy to force your body to improve and you can expect great progress on simple programs. However, to achieve this progress through training you will have to first experience…

Muscle Soreness

Muscle soreness can worry many people, they have not done a lot of cardio or lifted weights in the past, and now they are sore in muscles they did not even know they had!   But I am telling you now, there are over 600 different muscles in the human body and after starting working out, you will feel every one.  When you exercise, whether it is by running or performing a bench press you are causing micro tears in your muscle. After this damage is when your muscles begin to adapt and rebuild themselves bigger and stronger for when you repeat that exercise.  You will mostly feel the soreness within 24-72 hours of training and that is perfectly normal in the first few weeks of training. However if the soreness lasts 4 or 5 days you may have a reason to be concerned and should stop working that muscle temporarily to make sure it fully recovers.

Overtraining

The term “overtraining” is thrown around a lot these days, but is it really a factor?  Many experts including myself believe the word is far too misleading. “Overtraining” in reality is just “overstressing,”, and that is why different people can all workout at different intensity levels without “overtraining”. You see, there are many things we do in day-to-day life that puts excess stress on our body. This can include anything from not getting enough sleep at night to having a troublesome neighbor, or anything else that places stress on you, whether it is physically or emotionally and working out is just another form of this stress.  Therefore, a person who gets enough sleep every night and does not have to constantly worry about emotional stress will be able to workout a lot more often without encountering “overtraining”.

But what are the signs of overtraining, and how does it affect you?  The first signs of overtraining unbelievably will not occur in the gym. At first, you may notice yourself getting sick more often from a weakened immune system find yourself constantly lacking energy or even develop random aches and pains.

Overtraining can affect you in many ways before it starts to make you lose results in the gym and in your cardio. This is why it is very important especially when following a fitness program (added stress) to avoid unnecessary stresses in your life.

Tips To Maximize the Results of Your Fitness Program

Keep a journal to log your workouts and daily nutrition, keeping a journal not only will help you stay on track but it will also let you look back at exactly what worked for you.

Be sure to weigh yourself only once or twice a week and at the same time in the morning. Many peoples’ weight changes drastically during the day as you eat and drink. My weight shifts by as much as 5 pounds every night.

Be sure to stay consistent with the program you choose, consistency is what I consider the most important thing when you are trying to reach your fitness goals.  Constantly cheating on your diet and missing workouts will severely hinder your results. (See also Weight loss mistakes)

Get others involved with your new goals, if you tell your family you are supposed to lose 10 pounds by March 20th, you will feel more pressure to actually achieve the goal and they can be there to congratulate you when you succeed.

Most importantly, keep the program fun, dynamic and easy for you to follow.  And with that I wish you good luck with whichever program you decide to employ to reach your goals; the most important thing is you are making changes for the better in your life. 

“How to lose 5 pounds n 2 days“, now that is something you have probably seen countless times  on magazines or book covers, and I am sure it sells many copies. Almost anyone would jump at the chance to lose 5 pounds in 2 days, but is that actually possible, or just a clever trick to sell magazines? Surprisingly it is actually doable for most individuals, as you can technically lose 5 pounds in 2 days, but only around one pound of it will be fat. The rest will come from water weight, which will help you look slimmer, but it may come back just as fast as it disappeared.

Our bodies are estimated to be made up of around 60% water and the amount of water  we are carrying constantly changes depending on what we eat, drink and our physical activity.

How to lose 5 pounds in 2 days

Therefore, some people will be able to drop 5 pounds off the scale in 2 days, but you need to understand that this will not work the same for everyone. Some people may not be holding a lot of water weight and may only lose 1 or 2 pounds, while some people may actually lose more than 5. The amount of weight you could lose in 2 days is mostly going to depend on the amount of water you are holding at this time. This is why below I have included a helpful list of tips to help you drop water weight.

Consume More Natural Diuretics: A Diuretic is something that will help your body remove excess liquids better by making you urinate more.  Foods that are considered Diuretics are normally high in water content themselves, such as lettuce, watermelon, cucumbers, and tomatoes. Caffeine is also a diuretic, therefore any drink containing caffeine could help, such as coffee, tea or energy drinks. However, do not primarily rely on caffeine as a diuretic as drinks using it are commonly high in sugar.

Avoid Salt:  High amounts of salt or sodium intake will make your body more likely to hold on to water and cause bloating.  Many doctors have even said your body sends you the warning you are consuming too much salt by storing that extra water.

Drink More Water: On the other hand if you are not drinking enough water daily, then your body will begin to hold onto every ounce of water it can to keep functioning normally. The National Academy of Sports Medicine recommends drinking at least 96 ounces of water per day.

Another factor that plays a large role on how much water weight you are holding is your daily carbohydrate consumption, which brings me to my next point.

Low carbohydrate diets and weight loss

Have you ever wondered why almost everyone who has tried the Atkins or similar low carbohydrate diets has the same story, “I lost weight quickly at first, but now it came back?”  The answer is simple, when you consume fewer carbohydrates on a daily basis; you begin dwindling down your glycogen stores. This directly affects the amount of water weight your body stores and causes you to rapidly drop water weight. This is how low carbohydrate diets promise to “work”. I am not saying all low carbohydrate diets are bad, as some of them can be effective in  long term fat loss, I just felt more people needed to be aware on how they work so well the first few days or week.

But as I said before, there is no “cookie cutter” diet I can recommend to all of you readers that will automatically make you lose 5 pounds in 2 days. I wish it were that simple, however there are far too many individual factors affecting your current water weight for me to apply the same concept to everyone. Although, I guarantee if you follow the key points I outlined above, you will lose as much water weight as your body will allow.

Remember losing water weight is not a permanent change, it can make you look better for now, but if you go back to eating high sodium meals like fast food and not drinking enough water daily, you will gain it back just as fast as you lost it. Nevertheless, that does not mean losing water weight is useless, it is still a quick fix and the things you do to lose water weight are healthier for you in the long run anyway.

And with that I wish you good luck in your weight loss goals, remember they may not happen overnight, but once you lose the weight it will truly improve your quality of life.

Work is a big part of many people’s time and it can affect all aspects of everyday living. Juggling a demanding full time job, a home, family, friends and all other responsibilities could be leaving you with little time to do anything else. Losing weight when working full time can be hard not only because your work could be leaving you sort of time but also because your work could be the source of your weight gain.

1. Plan in advance

Having a plan is probably the most vital point for managing a weight loss plan. Losing weight can be a lengthy process; you may be able to manage 1 week maybe 2 without any hiccups. But if you are in it for the next couple of months you could easily lose track or just get bogged down by everything else.

Before choosing the diet plan you want to follow think:

• What kind of job do you do?  For example do you do an office job or are you always on the go; do you work shifts or 9-5 Monday to Friday pattern. These are all factors which can influence your eating and dieting patterns.
• How much time do you have to spare. It not good to try to commit to an intense exercise plan and complicated meals if you hardly got the necessary time. First find how much time you have (even if not at all) and then look at what plan suits you.
• What are your job demands and schedule? Going out for business meals, travelling, dealing with stressful situations or working long hours can all contribute to an expanding waistline and bad eating habits.
• What is your lifestyle like? Your lifestyle outside your job can influence your weight as much. Things like kids, busy social life, family dinners, and lazy partners can all play a role.

Put all these factors together. Make a diagram of what your lifestyle and work is like. Based on that, you can then look at a plan which is best for you.

2. Don’t overestimate yourself.

We may all have been there at some point in our lives. We look at the mirror or try that outfit on and realise that we look nothing like the person we used to be. However, making big decisions and super plans on the spur of the moment doesn’t usually reflect reality. Do motivate yourself but do also remember that you are not super-woman/man. Always think what is realistic and set goals which you can reach easily. Losing a couple of lbs every week may be slow but not hard to do or going to the gym twice a week may be more feasible than going 6 days a week. See also: Benefits of losing weight slowly

3. Find an office buddy

Studies suggest that people who have support are more likely to succeed in losing weight. This can be true for many of reasons. Well think about it. Having someone to talk to when things get tough, push each other to stay on the diet, motivate one another or even compete a little bit, are all factors which can help in following a weight loss plan and losing weight.

If you spend a lot of time in work why not have a work weight loss buddy and help each other. However, if you can’t find someone to share your goals with at the office then why not team up with a friend or a family member.

4. Use diet tools to keep on track

Similar to having a diet buddy, diet tools can help you keep on track, get new ideas and recipes and also see how much progress you are making. Seeing the results can often be enough to motivate you. There are a number of different tools on the internet and they include food diaries, calorie counters, BMR calculators, and recipes. 

5. Does your job make you fat?

Sometimes looking at the root of the problem is a good way forward. Your job could be responsible for your weight gain in more than one ways. Start by thinking the simple and obvious things like the biscuit tin in the staff room, the canteen lunch and calorific snacks, the business meals or grabbing something to eat on the go. However, apart from what you can measure and see there could also be aspects of your job which you don’t usually consider as fattening. Stress can be a major and common example. When stressed we tend to crave highly calorific foods; also research suggests that stress can affect how we process and where we store the calories we consume.

Other examples are shift working and lack of sleep. Working night shifts or mixed patterns (day and night) can influence the timing of your meals and hunger patterns. In addition, studies show that it can disrupt your circadian cycles and hormonal processes, all of which can lead to an expanding waistline. Well changing your job may not be the solution but taking plenty of rest, improving quantity and quality of sleep and distressing may be a way of dealing with it. (See also Practical ways to start losing weight)

6. Prepare your lunch box the night before

Lunch can be a tricky matter. Canteen options are not always the healthiest or the tastier for that matter. Being on the go, having something fast and easy and the everyday question of what to have for lunch may be familiar to many people. Preparing your lunch box from the night before can make all the easier to stick to your weight loss diet menus. In the morning people tend to rush to sort the kids out, take the dog for a walk, get ready, run to work etc. Having to think about a lunch box or even finding the time to prepare something healthy can be a hard job.

It can be even easier if you make an extra portion of whatever you cooked for dinner and pack it up as your next day’s lunch. As an added bonus it could provide some respite to your daily expenses.

7. Take your time at the lunch break

Most people tend to take their lunch while still working in front of a computer or at their desk. Although it seems like a good idea to save time it is not very good for your weight or health. Some studies suggest that eating in front of a computer or at your desk while working can lead to making poor meal choices, overeating and possible digestion issues. 

Your lunch time is the time where you can have a break, walk around, talk to people and enjoy your meal. Removing yourself from your desk and work for that time can also help in benefiting your general health. Even if you do have your meal at your desk is recommended that you stop working. Pay attention on how much you eat and ideally bring in your own lunch from home. Take away meals can be heavy, high in calorie and fat content.

8. Choose wisely at business meals.

Business meals, office days out, training buffets, etc they can all be unavoidable and a nightmare for your weight loss diet. Picking on a salad when everybody else is having the full Monty is not always as easy either. What can you do? There are always healthier options in a menu. For example opt for grilled, poached, steamed or baked rather than fried or cooked in loads of oil or butter. Also best avoid heavy, and/or buttery, and/or creamy sauces and opt for light lemon/wine sauces, light tomato sauces. Things like grilled fish or grilled meats (any red or white meat) can be a healthier option especially if combined with salad or vegetables. See also: 100 calorie snacks and 5 servings of vegetables per day.

A number of commercial diet plans do tend to include advice for eating out. If opt for a commercial one it my worth making a list of food options you can have when eating out. In addition, chefs and cooks are usually happy to slightly change a recipe such as not add butter, or grill the food, or serve a sauce on the side.

9. Desk exercising

A lot of the desk exercises involve stretching. They are unlikely to hit high on the calorie burning however they can help you relax, avoid getting back and neck aches, and is definitely better than standing still for 8 hours. Some are more complex and challenging. Choose the ones which suit your preferences and your working environment.

10. Functional exercising

This is not the kind of functional training you may have in mind. To explain; I call it functional as it is about turning everyday functions into exercise and/or exercising while you are doing everyday functions. For example cycle to work, or walk to the shops and carry some light shopping back. It may sounds as trivial and hardly functional but actually is the opposite.

Going shopping, going to work, going up and down the stairs are all functions we do every day. Are you dropping some papers to a different floor in the office? Use the stairs. If you do that 5 times a day I bet you will be getting fit. Combine it with cycling to work, or walking to work if it is close enough. Get off one stop (i.e. bus, train etc) before your destination and walk the rest. See also exercises to lose weight and 5 fun ways to lose weight.

If you look around you will see tones of different activities which you do day in – day out and they could easily turn into an exercise opportunity.

Many people are often confused about the role of carbohydrates in a weight loss diet. We got a number of questions from readers asking a very simple question “How many carbs should I eat per day?” In this post we explain in simple terms how to calculate the amount of carbohydrates to consume per day, analyze foods that have a lot of carbs and how to control your daily intake of carbs.

Step 1: Determine your ideal total daily carbs

The amount of carbs you should be eating each day depends on factors like your age, height, weight, sex and activity level.  The first step to determining the amount of carbs you should have each day is to determine the amount of calories you should have in a day.  Total calories are best determined by a qualified professional but can be estimated semi-accurately by an online calculator that takes into account all of the factors listed above.  The best calculators are based on a scientifically verified mathematical formula like the Mifflin St. Jeor formula and also take into account your daily exercise or activity level.  If you are trying to lose weight subtract 300 to 500 calories from that number.  Once you have a number or a range for your total daily calories, divide the number by 8.  What you get is approximately the total grams of carbohydrates you should consume each day.

Note:  Endurance athletes need more energy from carbohydrates and should divide their daily calories by about 6 instead of 8.

Note: Individuals who are diabetic should consult a registered dietitian or a physician before making dietary changes.

Step 2: Know your major carb sources

There is nearly an infinity of food products that contribute carbohydrates to the diet, so how do you know which are carb heavy and which are not?  Usually you should consult the nutrition label to see how many grams of carbohydrates are in each serving.  Pre-packaged foods that are traditionally carb-heavy include snacks such as pretzels, chips, cookies, and candy, but also soda and juice.  Yes, even juice.  A true serving of juice is about 4 ounces, or about a quarter of a traditional water bottle.  When you have a full glass of orange juice at breakfast you can be loading on the carbs long before you’ve even started your day!

On top of this, many of us get a large portion of carbs from foods that don’t come labeled.  These are foods prepared by family, friends, ourselves, or even the local take-out restaurant.  Rice, pasta, or bread could be the smoking bullet in these dishes, but surprisingly some vegetables such as peas, potatoes, and corn make the list too.  All of these items are very high in carbs and should not make up the bulk of a meal.

Finally, we get to treats.  A single candy, chocolate, donut, pastry, or mixed drink can pack a punch where carbs are concerned.  Here is where moderation is key and it doesn’t have to be painful.  Life is worth living and sweets are a great part of it, but they are better enjoyed when they aren’t accompanied with guilt and health expenses down the line.

Step 3: Splitting per meal

Unless you are an endurance athlete a good general rule is to have 45 to 60 grams of carbs at each meal and 15 to 30 at snacks.  If you are on the petite side, for example if you are a shorter female, you want to aim for the 45 and 15.  If you have a larger frame and higher daily calories you probably want to go for 60 grams at meals and 30 grams for snacks.   It is important to split your carbs up throughout the day and not to have them all at once in a single meal.  When you eat many carbs at once your body stores some in the blood and some in the muscles and liver and everything else gets converted to body fat.  It would be great if the body began breaking down fat when you need more energy later in the day, but your body generally drains carbs from your blood, muscles, and liver first leaving you tired and sluggish.

Step 4: Fiber

Fiber is technically a carbohydrate, just not one that our body can use for calories.  Fiber instead goes through the digestive system straight to the colon as food for bacteria.  It may sound strange, but it is important that these bacteria stay happy.  Studies have shown that individuals with healthy intestinal bacteria are often lower in body weight and less at risk for some types of cancer.  Also, high fiber foods tend to be healthy for many other reasons and are a good choice for at least half of the carbs in your meal.  Good ways to include more fiber include eating oats, whole grain bread or pasta, brown rice, and alternative carbs like quinoa.

Step 5: Added Sugar

If you still have the number for the total calories you should have each day, divide it by 40 and that’s the amount of grams added sugar you should be consuming.  Sugar found in fruits is almost exactly the same as the sugar you will get anywhere else, be it high fructose corn syrup or table sugar, except for one important difference: nutrients!  The value for total ADDED sugar is so low because added sugar has no nutritional value other than calories.  If you choose to get all of your sugar each day from whole fruits have at it, but if you want to have the chocolate cake or the breakfast donut you should at least be aware of the amount of added sugar and how it factors into your healthy diet.

7 Tips to become aware of carbs in your diet:

1. Know your total calories and divide by 8 to get grams carbs
2. Aim for 45 to 60 grams carbs for meals
3. Aim for 15 to 30 grams carbs for snacks
4. Be aware of major carb sources in each meal and try to keep it to about ¼ of your plate.
5. Try to have at least half of your carbs from whole grain sources
6. Aim for 30 grams fiber each day
7. Limit your added sugars to 10% of your daily calories

You sometimes need to eat something sweet but at the same time you do not want to ‘break’ your diet. Finding low calorie snacks and desserts can be a challenge, so here are some recipes and snacks less than 100 calories to keep around the house for those moments of temptation. They are delicious and easy to prepare and will satisfy your sweet tooth without adding extra calories to your daily diet.

Chocolate covered banana

This tasty treat is one that you can make on your own or get in the frozen foods aisle of your supermarket.  Chocolate covered bananas make for an excellent dessert with only a few calories and yet numerous health benefits!  When making your own chocolate covered banana you want to use half a banana and about a half ounce of dark chocolate.   For frozen bananas you can check the nutrition label for calorie information, but often they are smaller bananas than what you would see in the fresh produce aisle.

Mini fruit filled crepe

Crepes make a great sweet snack because they can be bought or made in large quantities and quickly wrapped with some fresh fruit for a refreshing and low-calorie treat.  The crepes you make or buy should be only about 5 inches across or else should be cut in half.  Fill with ½ cup of fruit such as cinnamon apples.  For breakfast the thin, delicate sweetness of a crepe is also a great alternative to its heavier cousin, the pancake.

Smoothie

Mix a third a cup low-fat frozen yogurt, a cup of frozen berries, and a handful of ice and blend for 20 seconds for an excellent on-the-run snack.  Since all of the ingredients are frozen there is no concern for fruit spoiling.  Those who usually buy fresh product may even have a reason to switch; frozen berries are picked at their peak and often have more nutrients than fresh fruit that is out of season.

Kettle Corn

Among the greatest inventions of the popcorn industry is the 100-calorie microwavable bag.  If you’ve never tried kettle corn it is lightly sweet and salty.  Add that to the vast amount of fiber popcorn can add to the diet and you’ve got yourself a healthy yet sizable treat.

Dried mango

1 ounce (about 3 large pieces) of unsweetened dried mangoes is a snack great for those who like a bit of work to their food.  Other dried fruits make great snacks too but try to go for the unsweetened variety; I promise the fruit has enough sugar on its own!

Cappuccino

Fancy coffee is not usually considered a snack, but it should be.  With sugar, cream, syrups, and chocolate as common ingredients it can be easy to get even as much as 400 calories in a large beverage!   So how do you get to a 100-calorie coffee?  First, order a coffee that is about the size you would get in a restaurant.  Most coffee joints offer 12 ounces as their ‘small’ portion, but for some this is simply not enough caffeine.  If you feel the need for an extra jolt, ask for another shot of espresso in your cup.  Coffee itself has virtually no calories and may actually have some antioxidant benefits.  A 12 oz. cappuccino made with 1-cup non-fat milk, and a single packet of sugar gets you to about 100 calories.  For adventurous coffee drinkers you can get a double shot of espresso, add a tablespoon of light cream, a tablespoon of chocolate syrup, and a packet of sugar for a small but stimulating dessert-like effect.

Chocolate covered walnuts

Walnuts are a very healthy nut and actually stay fresh longer when coated in chocolate! Combine about 4 walnut halves with about 15 grams melted dark chocolate (a quarter of a normal chocolate bar).   This snack is a bit high in fat, but also a good source of protein and sugar, which makes it a great pre- or post-workout treat.

A small box of raisins

This may be a flashback to your childhood lunchbox, but there are some great reasons to get more raisins in your day.  Grapes are rich in antioxidants that, like red wine, can help to prevent heart disease.  Additionally, these small boxes are easy to keep in a purse, a gym back, or at the office, making this snack ultra-portable as well as ultra-healthy.

Greek yogurt and pomegranate seeds

Seeding a pomegranate is a quick way to stain your clothes.  The solution?  Seed the pomegranate underwater.  After you pull the seeds out they will sink to the bottom while the bitter while pulp floats to the top.  Skim the top and strain the seeds.  Once dry, they can be refrigerated and last for a week or more.  Mix ½ cup of these seeds with about ½ cup of plain non-fat Greek yogurt and enjoy!

 Rice crispy treats

Lets end with a classic here.  Rice crispy treats are a nostalgic and easy snack that you can bring just about anywhere.  Individual packs are 100 calories and just as delicious as when you were a kid!

If you have spent any decent amount of time searching the internet for fitness advice, you have probably come to realize, the one thing the industry does not lack is “Tips”, but something it does lack is useful tips.   These days, it is far too easy to just claim expertise in a subject, and start giving out advice. You would not believe some of the “advice” I have heard other people give out after personally being involved in fitness over the years.

I have heard everything from: 

“If you do 1000 crunches every day you will have rock solid abs in 2 weeks no matter what you eat” to “You can eat as much as you want before 6pm and you will still lose weight.” 

I hope that if you have read some of my other articles you can see the major flaw in both of these tips, but a lot of people fall for this kind of advice everyday. The only reason I can think of that people would fall for such bad advice is out of pure desperation, people are more desperate than ever to find “short cuts” to their goals, and getting healthy through fitness is no different.

To give you a break from a seemingly endless stampede of incorrect or just bad advice, I have included 10 of my own fitness tips that will really make a difference in your life.

Calculate Your RDA of Calories

If you are really trying to lose fat or gain muscle and not getting any results, you should find out your recommended daily amount of calories. Why finding out this number is so important is that if you know how much calories your body burns naturally per day, you can eat below that number each day to be in a calorie deficit and lose weight. Alternatively, you could eat slightly above that number, along with weight training to build muscle.

Be active for at least 30 minutes a Day

The National Academy of Sports Medicine recommends at least 30 minutes of some sort of physical activity per day to best help promote weight loss and a generally healthy lifestyle.

Don’t Neglect Stretching

One of the first parts of their program people will drop from their daily routine is stretching; this can be a big mistake for your overall health as light daily stretching can be very beneficial for you.   Regular stretching if done correctly will improve your joint flexibility, increase blood circulation throughout your body, and even improve your posture.

Keep a Fitness Journal

One of the biggest motivators to stay on track for a lot of people is a fitness journal.  You can log anything from your workout regimen to your daily diet in a journal and look back on it anytime to see what worked for you.

Snack Smart

For many people snacking choices can either make or break their diet, but if you snack smart, you can make snacking a real asset to your weight loss goals.  The key is to pre package healthy snacks for you to eat throughout the day while you are in town, at work or at home.  Pick out a few healthy snacks you like such as fruits, vegetables, 100 calorie snack packs or pretzels (Watch for large amounts of sodium though).

Stay Consistent

Remaining consistent in a fitness program is what I consider the key thing to remember. Whether you are trying to improve for a sport, lose weight, or build muscle. If you are constantly missing workouts or cheating on your diet then you will not get the results you deserve and you will likely give up altogether.

Strive For Progression

In every form of exercise you do constantly strive for progression. If you jogged 2 miles last week, this week do 2.1.  If you benched 165 5 sets of 12 last week, go for 170 5 sets of 12 this week. Progression is what keeps the body working to improve; your body will have no choice but to progressively get stronger and leaner to keep up with your increased workload. Of course do not try to progress too soon, as this can lead to injury, just always look for ways to progress when you feel ready.

Get Others Involved

Like almost anything in life, you will likely see better results in your fitness training if you get your friends, family, or even co-workers involved.  It will give you other people to talk to about your own goals and to motivate you.  If your whole family knows you are trying to lose 10 pounds for example, they will be quicker to help you from slacking on your diet or workouts. Moreover, they will be there to cheer you on when you succeed.

Don’t Be Afraid To Change It Up

One of the most common reasons people stop a program is they simply get bored of it. If you are doing the exact same routine of squats, lunges, leg extensions and curls for months who can blame you for getting bored?  The key is keeping your workouts changing and dynamic to keep your intensity up , this can be done by simply changing the order of exercises or  picking up a new program altogether.  This is also beneficial for your progress physiologically as your body will not be able to adapt to your routine and you can continue pushing it.

Take Time Off

This will probably be the easiest tip for a lot of people to follow as it just requires taking a break from your workouts.  If you continue working out day after day, week in and week out, it can be very taxing on not just your muscular system but your central nervous system as well.  This is why it is beneficial in the long run for you take a SCHEDULED week or so off every 3-6 months.  When you return to your normal routine or maybe a new one like tip 9 recommends, you will feel more refreshed then ever. Who knows you may even break a few new personal records.

The amount of weight each person should lose is partly a personal choice. So in some ways aim to lose the weight you want to lose. For some people it may be a matter of losing a couple of pounds for others it may be a lot more. If you do not have a personal goal and are unsure how much weight loss to aim for, there are ways to work it out.

Below we have summarised some of the methods, most commonly used to classify people according to their weight and body measurements. These methods can help you determine if you are overweight, obese or even within a healthy weight range. These classifications are only a guide and they do come with their flaws so do use them as they intended; as a guide.

How to set your personal weight loss goals 

1. Do not attempt to lose more than 1-1.5 kg per week

Regardless of how much weight you want to lose don’t aim in losing more than 1-1.5 kg per week. When it comes to weight loss ‘too much too fast’ is not recommended for health reasons. It may sound like a dieter’s heaven but trust me it is usually not good. (See also: how many calories to lose weight)

2. Do not fall on the underweight classification.

You may be on your ideal weight or even slightly underweight but you know that there is a bit of a tummy, or an annoying big bottom etc. Well maybe it is not weight loss what you should be looking for. Maybe just eating the right foods, or adding some exercise to firm the areas which bother you could be the answer. On the other hand it could just be the shape of your body, and learning to love what you got is even better.

3. The 2 most important things about weight are your health and being happy.

You may need to lose 200 lbs in order to reach your ideal weight but you don’t particularly want to be America’s next top model. Have the weight you feel comfortable with and happy with even if slightly over the line, as long as this does not affect your health. The truth is thin does not always mean healthy.

4. Don’t get obsessed with numbers such as your weight, your body mass index (see below), calories etc.

Firstly being obsessed may not be a good place to be, secondly all these numbers are guides and not a setting stone. You may find that you don’t lose pounds but inches and fat. How is that possible? Well weight loss can be more complicated than just losing weight; your body’s composition can change, as well as other factors.

Body measurements and classifications

Here we have summarized the following, body mass index (BMI) measurement, waist-to-hip ratio and waist circumference. You can use them as a guide to help you find your ideal range of weight. It is always best to use a combination of them for a better picture of your body’s weight.

For example, you may be within your ideal weight range but you may have a high waist circumference which could indicate a high risk to specific health conditions. In simple words you could be carrying a high amount of fat in your belly and this is linked to developing some diseases/conditions. Or on the other hand you could be exercising and carrying a lot of muscle which can lead to a high BMI (i.e. very common with athletes). This doesn’t mean you are overweight.

Ideally you can have direct body composition measurements, such as bioelectrical impedance, which can determine the percentage of fat, lean mass, and water in the body. However, this can be costly and sometimes hard to get.

Body Mass Index (BMI)

BMI is a simple way to classify individuals within ranges according to their weight and height.

BMI does not actually measure or show the amount of fat and non-fat mass in the body.

You can calculate BMI as follows:

BMI = (Mass (kg))/(Height (m))^2

BMI = weight divided by (height x height)

For example: If your weight is 60kg and your height is 1.70m then:

60 ÷ (1.70 x 1.70) → 60 ÷ 2.89 = 20.76

Your BMI is 20.76.

Once you have calculated your current BMI then you can look on the table below to see at which category you are. You can also look at table 2 to see height and weight recommended ranges.

Waist –To – Hip Ratio (WHR)

WHR is often used to determine the overall health risk. Increased abdominal fat has been linked with increased risk of developing some conditions. WHR is another simple way of categorising individuals’ health risk according to the circumference of their waist and hip.

It is calculated as:

WHR =Divide the circumference of the waist with the circumference of the hips.

Place the tape around the waist and hips to the areas shown on the picture. The point at which the tape measure meets is the reading of the circumference.

Once you have calculated your WHR you can look at the table below to see if you are within a range which increases risk of developing health conditions. As mentioned it can be used in combination with the BMI.

For example if you are on a normal range BMI but have a high WHR you could be looking at losing weight from your abdominal area (belly). This could be easily achieved with a healthy diet and some exercise. Therefore your weight loss goal could only be a few pounds and even less than a stone but your concentration would be more in what foods you eat and how you can improve the condition of your belly. 

Waist to Hip Ratio Chart

 
Waist circumference is a simplified way of the WHR measurement. Just measure the circumference of your waist as above. Waist Circumference it is often used to determine overall health risks in relation to the circumference of a person‘s waist. Waist circumference can be recommended for those people who may be classified within a healthy range with using BMI measurements but may have excess fat on their abdomen. The table below shows the classifications of waist circumference in relation to the health risk. As mentioned earlier in the case where you need to lose abdominal fat, a healthy balance diet may be most adequate. In addition you may not be measuring weight loss in terms of pound/kilos weight in general but in inches.

How much weight should you lose? 10 tips to help you decide

1. There is not one fits them all answer when it comes to translating measurement (i.e. BMI) with pounds to lose. There are a number of changes that your body will make during a day, a month and even more during a weight loss regime. There are different body types, genetics, ages, and 100s of other factors which are all pointing to one thing: Everybody is an individual with different needs and circumstances. Even 2 people who appear to have the same height do not necessarily mean that they would have the same weight. Moreover, no one has a stable weight through all their day let along their whole life.  

2. Use the calculations and measurements above to find in what range and category you are in. Are you overweight, in a risk of having a lot of abdominal fat, within normal weight range? But don’t forget they are a guide not a setting stone.

3. Once you have an idea of your body measurements you can start planning on what you need to concentrate on. This could be just losing a couple of pounds to feel more comfortable in yourself, or losing some inches of your tummy or losing more weight to get within a normal range of weight.

4. Don’t obsess over numbers. Above all is your health and satisfaction. Lowering the risk of developing health conditions and being at the weight you feel satisfied is a good place to start. If you are however borderline underweight or your goals bring you to an underweight range do reconsider. Your health is important and skinny does not translate to healthy. Start thinking that maybe you should start loving your own body.

5. It is important to think what is it you want to achieve. Regardless of what measurements say what is your own goal? Do you just want to go down a couple of dress sizes even if you are still in an overweight range? How much do you weigh then? For example if you are a dress size 18 and want to just go down to a size 16 your goal could be losing 1-2 stones. This is only an example as each person’s body is different. The point is, do think where you want to be. Set your goal and review your progress.

6. Losing weight versus losing fat. Yes you don’t always have to see it on the scales. There is such a thing as losing fat mass but not necessarily translating to pounds but more in inches or sometimes it is not as clear at all. You could be putting lean mass on. Keeping a record of your measurements sometimes can give you a guide of what is going on. But don’t over obsess.

7. This brings us to the point of don’t just look at finding an exact weight goal from day one. Keep in mind that you did not put on the weight in one day so it is unlikely that you will lose it in one day.

If you have quite a lot of weight to lose set a 2 week goals to start from. It takes about 2 weeks for your body to make long term changes and adapt (this can vary depending on each individual).

Monitor your diet and weight loss and body changes (i.e. lost inches, lost pounds, to hard diet to follow etc.). After that, set your weekly goals and monthly goals. For example you want to lose 10lbs in one month, so you will aim for approximately 2lbs per week. It may be that one week you lose 1lb and one week you lose 3lbs but overall you have reached your monthly goal. Over the time you will know at which point you are happy with what you have achieved.

8. Do it healthy. I think I have already said that a few times. Well here it goes once again. Being healthy is more important than being thin and thin does not always mean healthy. Aiming for a healthy body state, a change towards a healthier diet and lifestyle rather than stressing about how many pounds you should be is probably a better thing to do.

9. If your weight loss is for mainly health reasons then it is also advisable to consult an appropriate medical professional. A medical professional should provide you with the guidance you need regarding your health and weight. I know that sometimes physician may tell you that you must lose weight for your health but often don’t tell you how or how much. Insist in guidance. Don’t be afraid to ask for advice and more information. It is your health and this is their job.

10. In that matter it is always recommended to advise a medical professional before taking any exercise or diet regime, especially if you there are pre-existing health complaints.

The keystone message of the medical industry, to eat more vegetables, can be difficult to swallow, but this is one area where you should redouble your nutrition efforts.  Why?  Eating more vegetables usually result in a slimmer, stronger figure, a lower risk of chronic disease, and a longer life.  It’s true that produce is a powerhouse of important nutrients like Vitamins A and C, calcium, and iron, but here are some additional reasons to keep reaching for the crisper.

Tantalizing Texture

Texture is an easily forgotten aspect of the eating experience, trumped constantly by aroma and flavor, and yet it plays a key role in the snacks that wreak so much havoc on our waistlines.  Food companies are keenly aware that when you’ve got a craving, the odds are that you’ll reach for something crisp.  Crisp foods make for great mindless eating, a hazard for those trying to watch their weight.  Fortunately there are some excellent crisp vegetables to take the place of processed snacks.

Baby carrots or those sliced on an angle can make a great replacement for chips when paired with hummus.

Mini bell peppers make a great, nutrient dense finger food at only about 90 calories a pound.

For creamy food lovers, cooked cauliflower can be incorporate into a dip for a tasty, healthy twist.

Peas, cooked, masked and mixed with avocado, can make for a low calorie guacamole.

Added Antioxidants

The term ‘antioxidant’ snuck into our food vocabulary so gradually that many people are still unsure of exactly what it means.   Here’s a brief low-down: our body is constantly exposed to harmful stressors in the form of UV sunlight, smog or smoke, and even the blackened surface of grilled foods.  These evildoers cause oxidation in the body (like human rust) that increases the likelihood of arthritis, heart disease, and cancer.  Antioxidants are chemicals formed naturally in many plants such as soybeans, sprouts, beats, and onions and are the body’s first line of defense against such diseases.  As a bonus, cruciferous vegetables (broccoli, Brussels sprouts, and cabbage) have a whole additional class of health promoters called isothiocyanates that have been shown to very drastically reduce cancer risk when eaten regularly.

Fiber and Filling Factors

Weight loss gurus are well aware that adding fiber-rich foods to the diet can increase fullness after a meal, resulting in easier weight loss.  Vegetables are a great source of both important types of fiber: soluble and insoluble. 

Soluble fiber, while not filling, is important for gastrointestinal and heart health.  Insoluble fiber is very filling and promotes digestive regularity.  Both types promote health and weight loss, but on top of that the vitamins and minerals can fight hunger in a surprising way.  Many of the nutrients we need each day go toward cognitive functions like concentration and sharp-mindedness.  By eating vegetables that keep a clear, focused head can help reduce mindless eating and fight temptations.

Shelf Stability

That’s right, vegetables have a great shelf life.  Frozen and canned vegetables have lasting power and retain many of their original nutrients.  Frozen vegetables in particular are picked and frozen at the peak of freshness, meaning that they may have better flavor and health qualities than even their fresh equivalents.  Pre-made frozen vegetables dishes, like those at Trader Joes, are quick and easy entrées on a busy day.   With advances in food production vegetables have even taken a leap onto your snack shelves.  Puffed vegetables (ignore corn products) and other vegetable snacks can be worth your while as long as the sodium stays low. See also 100 calorie snacks

Bursts of Color

Much like texture, visual stimulation is a powerful driver in eating behavior.  Why consume controversial artificially colored foods when bright beautiful hues are available naturally in the garden?  Keeping attractive bright vegetables around the house can encourage healthy eating behaviors.  When storing vegetables, keep them at eye-level in your refrigerator, instead of in a drawer, as a reminder of your nutrition goals.  Disposing of forgotten and spoiled vegetables hidden in the crisper is just one more deterrent to a healthier lifestyle.   On food, colorful vegetable salsa can improve the appeal of a healthy baked fish or chicken dish.

Savory Sensations

Yes, texture and color are underappreciated, but where would we be without flavor?  The heat of peppers, the pungency of onions, the bitterness of greens and the sweetness of tomatoes make for a rich palette of flavors far beyond that of the fatty, salty foods that weigh down the western diet.  Incorporating more of these dynamic, rich vegetables into the diet can actually change your taste preferences so that less healthy foods begin to taste bland!  Changes in tastes like this take time, but are well worth the commitment.  Simply reducing calories can make an impact on temporary weight loss, but adding vegetables can create lifetime habits that result in lasting health.

Vegetables are the most diverse and colorful part of the eating experience and can change your body for the better.  Incorporating more vegetables into your diet is less challenging than you think, just stick to these rules:

• For a snack, pick vegetables with a crunchy texture
• Experiment with super-vegetables like broccoli and Brussels sprouts
• For better weight loss, eat more fiber-rich vegetables
• Choose frozen or canned vegetables for shelf-stability
• Buy pre-made frozen vegetable dishes for a fast weeknight meal
• Keep vegetables at eye-level in the refrigerator
• Use more flavor-rich vegetables like peppers and onions to liven up a meal

Another year has come to a closure and a lot of people will be filling their resolution lists. Losing weight tends to make it in that list whether being that you eaten a little bit more during the party season or whether your weight has always troubled you. Losing weight is not necessary hard; you need motivation and a good weight loss plan. In this post we outline 7 practical ways to start losing weight today.

1. Spring clean the cupboards

I am sure that through the festive season your cupboards managed to get full of everything eatable. This includes sweets, cakes, snacks, crisps, dried mixed nuts, fizzy drinks, alcohol and you name it is there, or what’s left of it. It usually takes ages to go through all that food and by Easter you may still find a box of chocolates hidden at the back.

With so many temptations hanging around at eye level it is almost impossible to keep to a diet. As they tend to say ‘out of sight out of mind’, so start by emptying your cupboards from all those foods which will not do any favours to your health or your weight. (see also: 5 foods to avoid while dieting)

2. Keep a diary

Keeping a ‘diet’ diary before and while you are on a weight loss regime will help you in many ways. First it will give you an insight to what you tend to eat and when. Recording your feelings also helps to find any emotional eating patterns which may later hinder your efforts. In addition, keeping a record of what you eat while on a weight loss regime can help you keep on track and you can always go back and compare, find little calorie disasters you may not known were there, or just simply find what works for you and what doesn’t.

3. Take measurements

Take all your vital statistics before you start your weight loss regime and then every couple of weeks. Setting a day in which you will be measuring your vitals may be helpful as it can create a solid program for you.

Now what do you need to measure: Your weight will be one but don’t depend only on it for your dear life. Weight can fluctuate especially for women who go through their menstrual cycle. Apart from that you may be losing fat but this may not reflect at the beginning on your weight as there may be a number of changes that take place on your body.

In addition to your weight, try to record your waist and hip circumference. To measure waist circumference use a tape measure.  Find your upper hip bone and place the tape measure flat around your abdomen (tummy) and measure around your waist. In the same manner measure the circumference of your hips at the widest point with your legs kept close together.

The important thing is not to find the exact correct point but to measure every time at the same point. This way you will be keeping an accurate record of any changes in your body. If every time you measure a different point naturally it would be misleading.

4. Find your type

By this I don’t mean your body type or blood type or any other types you may have read about weight loss dieting. What I mean is find your own diet type. Use your diary to get more information. So what do you like to eat? Are you always on the go? Do you need guidance, a strict regime or a flexible one? Are you good with taking specific foods out of your everyday diet or just cutting down on portions?

Picking up from the shelve any diet it will not necessarily do it for you. Yes ‘x’ diet may have worked with your best friend or family member or girl at work but does it suit you individually? Think of your lifestyle, your food preferences and how feasible something is to follow.

Yes there are good and bad diets in terms of health risks and by all means don’t ingest a tape worm just because it seems the most suitable for you. Do make sure the weight loss regimes you are looking at are safe and are based on scientific evidence.

5. Don’t despair

You done it all, got organised, and been following a diet regime for ‘x’ amount of time but nothing is happening. You have been there a few times and you are frustrated and just attack the next plate of chips and greasy food. Now hold your horses, and don’t despair. Go back to base and think what it that you are doing is. Ask yourself if the regime you are following is the right for you, are you realistic about what you are expecting and most of all are you actually doing it right. Last but not least are there other reasons which may be stopping you from losing weight.

It is important to check that there aren’t any medical reasons involved and I would actually suggest consulting a medical professional before you even start on a diet regime especially if obese. Making sure you are not putting your health in unnecessary risks is very important. In addition, some types of medication may hinder weight loss and even cause you to put on weight. Having appropriate advice is equally important.

Now when you are trying to lose weight keep in mind the following:

1. Depending on the diet regime you are on you may find that your weight loss may take time to kick in. In addition, you may find that there times in which weight loss reaches a plateau. There are ways to overcome these.

2. The diet regime you have chosen may be just another fad diet so it simply doesn’t do anything. Try something different, read what other people may have said about it or look if there is anything else.

3. If you are simply DIYing your weight loss regime, are you actually consuming the amount of calories you need to lose weight? You may have cut down on calories and portions but you may be simply on a calorie balance which means that you just staying the same.

4. Keep in mind that your body takes about 2 weeks to adapt to any diet changes. Usually during the first week any weight lost does not include a significant measurable amount of fat.

5. Have you been realistic in your expectations or plans? Someone may have claimed that on that regime they lost 10lbs in the first week however, is this something realistic or is it just claims?

6. If you are keeping a diary go back and look what you are actually eating. Are you recording everything? The extra biscuit in the office, or picking a chip from the kids’ plate, or a spoonful of this and a pinch of that which you just tried earlier are still calories and food which you have consumed. You will be surprised what you may find.

6. Set realistic goals

Setting short term goals can help you keep in track with your weight loss. If you say I need to lose 100lbs sounds daunting and hard work. Moreover, losing a large amount of weight could take a long time possibly a few months. During that time you may have plateau times, ups and downs and so on, it is so easy to lose scope of what you are doing.

Set short term goals such as every 2 weeks. Keep your expectations and goals realistic. If you set your goals too high and to points which are physically impossible to reach then you will just be setting yourself to fail. There is nothing worse psychologically than having worked hard for 2 weeks and battled all temptations and then climb on the scale and be miles away from your goal. But then was that goal realistic?

7. Recognise every achievement

As mentioned above through a weight loss period you are likely to get ups and downs. As I already have said do not despair and also look at the bigger picture. If you lost 10lbs in ‘x’ amount of time and maybe gained 2lbs back or if you lost 2lbs instead of 5lbs don’t just punish yourself. Pat yourself in the back and say well done. Every little achievement you make is as good. See the positive things you concurred and build on them. Maybe you lost 1lb but managed to stop eating chips. Well done! Build on that and move for the next thing you can achieve. See also: Why I am not losing weight

Losing weight is not all about calories and weight.

Unfortunately there are a lot of misconceptions about exercise. I always believed that there are too many people with too little real knowledge and give too much advice. The scope of this article is not to look into all the misconceptions surrounding exercise or to clear the myths and truths of fitness but to outline the most effective exercises to lose weight fast. Exercise is vital for weight loss and with so much information available, and some of it of ill content is no surprise that people don’t tend to stick with exercise.

Here I have summarised some really good exercises to help you lose weight. This is not an exercise program to follow as such and they are only some suggestions.

1. The exercise that suits you.

This makes top of my list. Regardless of what anybody may say of what is best and what is not, the one exercise regime which you are likely to stick to is the one that rocks your boat. I have come across statements such as ‘exercise is only pumping iron in the gym (in other words lifting weights) and all the rest can’t even be defined as exercise’. I won’t even bother to comment on that, I will simply say that as long as physical activity is done in the correct technique, it does not contradict any health issues and you are not placing a high injury risk on yourself, it is good enough.

2. Functional training

I have written about the benefits of functional exercises before. In simplified words ‘functional’ exercises tend to incorporate more muscle groups than static exercises and also they are based in ‘real life’ movements. Here are some examples:

Farmers walk

Farmers walk is a simple classic exercise however a lot more demanding that it may appear to be in the first instance. It is good for hand grip, back and shoulders. It also works on the abdominal, pectoral gluteal and leg muscles. You can try to contract the Transversus Abdominus muscle (tummy) to help you keep your posture. Remember to breath.

To perform: Standing, straight back and shoulders back.

Dead lift two weights in each hand. Choose lights weights if a beginner in exercising, such 2kg dumbbells. Hold the weights with arms straight in each side and walk up and down a room.

Walk 4 lengths (depending on the size of the room) or until you feel that your shoulders are falling forward and you can’t hold the weights. Rest the weights on the floor and repeat.

Functionality: Think all the shopping bags you carry walking around.

Single arm Bend over dumbbell row

This exercise works on the back and arm muscles.

Functionality: Think of cutting wood for the fireplace.

To perform: Use a bench. Stand on the side, place your right knee flexed and right hand for support on the bench.  Keep your left leg straight on the floor positioned slightly back. *Assume a semi on fours position.

Hold a dumbbell with the left hand. Pull the dumbbell upwards on the side by flexing your elbow until the dumbbell touches your ribs. Lower until the arm is straight (keep elbows relaxed) and repeat x8. Repeat exercise with opposite side.

Start with low weights to your own comfort and increase with practice.

Burpee

It sounds rude but is a very good exercise for agility and an all over strength workout. Aim to perform this exercise as fast as possible but make sure you keep the correct technique. Best practice a few times and increase the speed as you build more confidence.

To perform: Begin in a standing position.

Lower to towards the ground into a squat position and place your hands on the ground.

By placing your weight to your arms to support yourself, extend your feet backwards in one quick motion to the front plank position.

Then bring your legs back in and return to the squat position in one quick motion.

Return to the starting upright standing position.

Single arm squat and swing.

This is another example of a whole body exercise. The single arm squat and swing works the muscles in the hips, thighs, back and abdomen and arms.

To perform: Stand with your legs hip width apart, back straight and shoulders back and down.

Hold a dumbbell (or any weight) with your right hand.

Squat to the floor and swing the weight between your knees

Return to standing position and at the same time swing the weight over your head. Keep your arm extended during movement. Lower the weight and repeat x4 with each arm.   

Practice with low weights before moving to heavier weights or increasing the speed in which you perform the exercise to avoid injuries.

3. Circuit training.

A good circuit program would incorporate exercises for most parts of the body. It would also incorporate both resistance and some aerobic exercises. They also tend to alternate high and low intensity exercises. Alternating the intensity of the exercises can help increase the fat you are mobilising during exercise.

Most places such as gyms and health clubs tend to offer circuit classes. You could make your own DIY circuit program however it may be challenging to gather all the paraphernalia and set up your own circuit.

4. Finish your workout with a blast of aerobic exercise.

If you opt for the old fashion resistance program finish off with a blast of aerobic exercise. There has always been a debate between aerobic fans and weight fans as to which one is best for weight loss. The truth is that there are a number of factors that influence weight loss and the effects of exercise.

Performing resistance exercise first can lead into using most of the glycogen you have stored. If you combine this with an aerobic workout then you are likely to be mobilising fat as a fuel.

1. Always warm up to avoid injuries.

2. Best recommended to consult a health professional and/or exercise professional prior to taking on any exercise.

Sometimes you are looking for a healthy launch, snack or dinner but you just don’t know what or how to prepare it. We have carefully compiled a list of healthy recipes for weight loss that are delicious, can be prepared easily and above all they are calorie friendly. We will continue to update the list on a regular basis and you are welcomed to submit your own healthy recipes.

Healthy Recipes for Weight loss

Low carb meat loaf
Spicy cauliflower
Baked walnut-cinnamon apples
Mixed berries whey-protein smoothie
Green salad with Greek graviera cheese recipe

Healthy Lunch Recipes for Weight Loss

Low carb meat loaf (serves 8 )

Ingredients

2lb extra lean minced beef,   2 red onion finely chopped, 1 garlic clove finely chopped,  ½ red pepper finely chopped,   ½ cup fresh parsley chopped,  1 tsp cumin, 3 eggs, 2 tbsp olive oil.

Preparation

Mix all the ingredients in a mixing bowl. When mixture all blended together form a meat loaf on a baking dish. Cook the loaf in the oven at 200 degrees for 45min or until cooked through. Use a knife to check if cooked at the thickest point of the loaf.

Serve with vegetables or salad.

Spicy cauliflower (serves 1)

You can make your vegetable option more interesting and tasty. Eat as a main meal or a side salad to your main meal.

Ingredients

325g (12oz) steamed or lightly boiled (cooked through but with a crunch) and chopped cauliflower.

90g (3oz) chopped red peppers

1 tbsp pine nuts

75g (2 ½) finely chopped spring onions

100 g (3 ½) finely chopped tomatoes

1tbsp finely chopped mint

Sauce: 1tbsp olive oil, ½ tsp turmeric, 1tbsp lemon juice, pinch of cumin, salt & pepper to your taste.

Preparation

Mix well all the ingredients given above for the sauce. Place the cauliflower, pine nuts, spring onions, tomatoes, and mint in a bowl. Add the sauce and toss/mix until all evenly combined.

You can add a pinch of chilly if you like more spice. Taste before adding.

Nutritional Information: Carbs: 9.5g, protein: 6g, fat: 24g,

Healthy Snack recipes for Weight Loss

Baked walnut-cinnamon apples (serves 4)

Ingredients

4 apples , 1 cup of raisins, ¼ chopped walnuts,  ¼ tsp cinnamon,  ½ tsp natural vanilla extract, ½ cup of water.

Preparation

Preheat the oven at 150 degrees Core and pierce the apples using a fork in several places around the centre to prevent them from bursting. Mix the raisins, walnuts, cinnamon & vanilla in a bowl and stuff the apple with the mixture. Place in a baking dish and put any mixture left over the apples (if any left) and then poor the ½ cup of water over them. Cover with foil and bake for 30min or until tender.

You can serve with Greek style or thick natural yogurt for extra taste. 

Healthy Drink Recipes for Weight Loss

Mixed berries whey-protein smoothie (serves1)

An easy recipe for breakfast or a refreshing snack beverage. You can use fresh berries instead of frozen if you are looking for a less cold option.

Ingredients

50g frozen berries (blueberries, strawberries, blackberries etc.), 25g whey protein powder, and water.

Preparation

Place the frozen berries and the protein into a mixer/blender. Add half a glass of water and blend. Add water or ice-cubes to your preference.

You can blend with low fat natural yogurt or milk if you like smoothies thicker and with fuller taste.

Nutritional Information:Fat: 0.5g, Carbs: 10g, Protein: 18g

Healthy Salad Recipes for Weight Loss

Green salad with Greek graviera cheese recipe (serves 4)

Ingredients

Salad: mixed lettuce, (romain, red leaf, green leaf) 5 cherry tomatoes chopped in half, 1 red pepper, a pinch of fresh thyme, 4 x wedges of greek graviera cheese (if you can’t find graviera use a salty yellow cheese of your preference. Chop and mix together in a salad bowl. Use as much lettuce as you like and as many different varieties you like.

Preparation

Sauce: In a shaker add: 1tspn honey with a little bit of hot water (to mix and liquidise the honey with a spoon).

then add: 2 tbspn olive oil, 1 tsp wholegrain mustard, 1 tsp balsamic vinegar, 1 tsp raisins,. Cover the shaker and shake all together.

What is the basal metabolic rate – BMR?

The Basal Metabolic Rate or commonly known as BMR,  is the amount of energy (calories) required by the human body to carry out bodily functions such as blood circulation, breathing and digestion. In simple words it’s the number of calories your body needs per day in order for the body organs to function properly. Factors affecting BMR include the gender, age, weight, height and activity levels.

How to calculate my BMR?

BMR differs for men and women. To calculate your BMR you can use the formula below or alternatively you can use our BMR Calculator. Note that the result of the BMR calculation is in calories.

English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )

BMR Calculator

Why should I care about my BMR?

Knowing your BMR is important especially if you are trying to lose weight. Since BMR is the minimum amount of calories you need to consume on a daily basis in order for your body to function properly, following a diet that goes beyond this number is not healthy and may cause other more serious health problems.

Once you have calculated your Basal Metabolic Rate and depending on your activity levels, you can calculate your daily calorie requirements

BMR for men and women

The table below shows an estimate of the Basal Metabolic Rate of men and women based on their height (in feet)

“You cannot lose weight at home; the only way to lose weight is by going to the gym 3-4 times per week”. This is what most people believe and although this is one of the most effective ways to get fast results, there are still other ways or home remedies to lose weight. In this post we will discuss 5 home remedies that are simple and easy to introduce in your daily life.

#1 Remedy: Protect yourself from the kitchen cupboards

If you can’t find any snacks (chocolates, potato chips, sweets) in your kitchen cupboards you won’t eat them! This is a very simple technique that works great. Take pre-caution measures and empty your cupboards; remove all sweets, chocolates and other snacks that are ‘bad’ for your diet. Instead add more fruits on the kitchen table, unsalted popcorn, nuts, green tea and other snacks that are calorie friendly. Avoid these foods and give preference to foods that increase your metabolism.

#2 Remedy: Get the right tools

Having the right tools when you need them is very important. We are talking about kitchen tools that will help you prepare your food in a healthier manner and in a diet friendly way. For example:

A Kitchen scale: If you follow any diet or recipe you will need to measure your ingredients and food portions.

A collection of healthy recipes: The web has a plethora of weight loss recipes but in most cases you can’t find them when you are ready to cook. So, get prepared in advance and either bookmark or print your favorite recipes, prepare your shopping lists and make sure that you have everything in place before you start.

Olive oil: We love olive oil since it is healthy (can lower you cholesterol levels) and has less fat than other alternatives (butter, corn oil etc.). Our Combination diet promotes the use of olive oil for cooking and so is the Mediterranean diet and DASH diet.

Steamer: This is optional but very useful when you have one at home. A steamer will cook your vegetables and other food saving you a lot of calories.

You may also need an egg separator (to separate the egg white with the yolk), a fruit juicer (to prepare your nutritious drinks) and a fat-separating pitcher (to remove fat from stocks and soups).

#3 Remedy: Do not eat in front of the TV

Eating in front of the TV is a bad habit. The only place to eat is the kitchen table and once you have finished your dinner, try not to snack while watching TV. Snacking usually involves food items that are high in calories and fat so it’s better to avoid them altogether.

#4 Remedy: Exercising at home

While the other home remedies are more for preventing weight gain, the only way to reduce your weight while at home is through exercise. Exercising at home doesn’t have to be intense but it has to be regular. Doing a couple of exercises once in a while will not do any good at all but exercising regularly (at least 2-3 times per week) can generate results. There are many ways to workout at home, you can either get a fitness DVD and follow the instructor (Pilates is a very good example) or you can create your own workout schedule. The most important thing to remember is that your routine should be intense and raise your heart beat levels otherwise you are just wasting your time.

In our Calories4WeightLoss program we have included a 30 minute workout program based on the “Modified Pilates Technique” which you can do at home and get the results you want. The program includes a five minute warm-up session and then demonstrates with illustrations how to practice Pilates efficiently.

Also, do not underestimate the efficiency of household chores in losing weight. Cleaning the windows for example is a great exercise that will keep your house clean and will also act as a great fat burner. Doing gardening work, carpet cleaning, car washing are some other examples of activities you can do at home.

#5 Remedy: Take it seriously

If you made the decision that you want to lose weight and that you want to do it at home then you need to take it seriously. Being at home makes it easier to break your schedule and skip your workouts. It is more likely to choose the comfort of your couch instead of the effort to exercise so you need to make up your mind and take some serious decisions. You need to setup a schedule and follow it religiously, you need to prepare your diet plan and stick to it at all costs. If you fail to have self-discipline then it is more than certain that you will NOT lose weight while at home and none of the above home remedies will ever work. On the other hand, if you are prepared to make sacrifices and if you have the willingness to meet your weight loss goals then you can do it at the comfort of your home. It’s your call.

If you want some motivation to get started then read how to lose 10 pounds in a week to see how a disciplined and determined person can lose weight fast but healthy.

The recommended calorie intake for women to lose weight depends on the following factors: age, weight, height and activity level. Let’s see how you can calculate your Body Mass Index (BMI), Basic Metabolic Rate (BMR) and the number of calories you should eat per day in order to lose weight. If you want head over to a real example that shows step by step how to calculate the recommended calorie intake for women in order to lose weight.

Step1: Calculate your Body Mass Index (BMI)

Depending on your BMI you belong to one of the following categories:

BMI of 18.5 or less –> Underweight
BMI of 18.5 to 24.99–>Normal Weight
BMI of 25 to 29.99 –>Overweight
BMI of 30 to 34.99 –> Obesity (Class 1)
BMI of 35 to 39.99 –> Obesity (Class 2)
BMI of 40 or greater–> Morbid Obesity

This is more of a scientific classification of your weight and does not necessary mean that if you have a normal BMI (18.5 -24.99) you do not need to lose weight. If you want to lose weight or not this depends on how you feel about your body. The BMI calculation is just an indication that is used for medical purposes. To calculate your BMI you need to apply the following equation or use our BMI calculator:

BMI= (weight in pounds * 703) / (height in inches) x (height in inches)

or

BMI= (weight in Kg) / (height in meters) x (height in meters)

Step 2: Calculate your Basic Metabolic Rate (BMR)

BMR is the amount of calories our body needs to carry out basic body functions such as breathing, digestion, blood circulation etc. It is the minimum amount of calories you spend each day. You can calculate your BMR using the following equation or using our BMR calculator. Please note that the formula below applies for WOMEN only:

BMR = 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Or

BMR = 655.0955 + (9.5634 x weight kg) + (1.8496 x height cm) – (4.6756 x age)

Step 3: Calculate how many calories you need per day

Once you know your BMR you can calculate how many calories you need per day in order to maintain your current weight. This number is important because if you want to lose weight you need to consume fewer calories than what you need. To calculate your daily calorie requirements you can use the following formula depending on your lifestyle:

If you are sedentary (minimum or no physical activities): BMR + (BMR x 20 %)

If you are lightly active (doing some form of light exercise, e.g. walking): BMR + (BMR x 30%)

If you are moderately active (exercise at least 3 times per week): BMR + (BMR x 40%)

If you are very active (exercise daily): BMR + (BMR x 50%)

If you are extra active (intensive work out on a daily basis): BMR + (BMR x 60%)

Alternatively you can use our daily calorie calculator to perform all the above calculations.

The table below shows the average daily calorie requirements for women based on their weight.

Calorie intake for women to lose weight

Ok, so you have calculated all the above numbers but what do these numbers actually mean? Let’s demonstrate this will a real example.

The basic Data: Woman aged 40, Current Weight: 70Kg, Height 1.60M, Lifestyle: Lightly active (doing office work, household activities and walking for 1 hour per week).

Calculating the BMI

BMI= (weight in Kg) / (height in meters) x (height in meters)

BMI = 70 / (1.6×1.6) = 27.34

A BMI of 27.34 tells us that this woman is in the category of overweight.

Calculating BMR

BMR = 655.0955 + (9.5634 x weight kg) + (1.8496 x height cm) – (4.6756 x age)

BMR = 655.0955 + (9.5634 x 70) + (1.8496 x 160) – (4.6756 x 40) = 1433 Calories

1433 is the number of calories needed by this woman’s body to carry out normal functioning.

Calculating Daily Calorie Needs

For lightly active (doing some form of light exercise, e.g. walking): BMR + (BMR x 30%)

i.e. 1433 + 430 = 1863 Calories

1863 Calories are needed per day for this woman to maintain her current weight of 70Kg. For this particular woman to lose weight she should consume fewer than 1863 calories per day. If her goal is to lose 2 pounds a month then she needs to save 7000 calories per month (1 pound of fat is 3500 calories). So, to be able to save 7000 calories per month she should reduce her calorie intake by 233 calories. This means that the max amount of calories to consume per day in order to lose weight is 1863-233 = 1630. Following a balanced diet and exercising regularly can speed up this process.

According to research more than 50% of New Year’s resolutions are related to weight loss and fitness. If you are reading this you are probably in this category and either you have already setup a personal goal to lose weight in 2012 or you are thinking how to formulate your plan. The purpose of this guide is to give you all the information you need to make a solid and effective weight loss plan or help you decide which is the best path to follow in order to make 2012 YOUR year.

Step 1: Do you have a SMART goal?

Just saying “I want to lose weight in 2012” is not enough. You need to make up your mind and be specific on how much weight you want to lose, how you plan to make this happen and when. A great way to accomplish this is setting up a SMART goal i.e. a goal that is Simple, Measurable, Achievable, Realistic and Time-Specific. Here are some examples of SMART weight loss goals:

“I want to lose 5 pounds by the end of February 2012”.

“I will follow an 1800 calorie diet and will lose 4 pounds per month. My goal is to lose 12 pounds in the next 3 months”

Step 2: Get to know the basics

The weight loss industry is very competitive and this makes things more complicated than they are in reality. Marketers in their effort to promote their weight loss products make exaggerations by promising super-fast results with their ‘miraculous’ programs or pills. This is not the case though. Weight loss is a process that takes time, effort and patience. The individual characteristics of each person are different and so is the approach to losing weight. Some people find it easier to lose weight due to their metabolism while others lose weight slower. What you should do to avoid this trap and fail before you even begin is to ensure that you understand the terminology, basic weight loss concepts and learn how to identify fad diets and products. It may sound complicated but once you have this clear in your mind everything else will be easier and you chances of losing weight are increased.  To shed some light into the arena and make it simpler for you go ahead and read the following articles:

How to lose weight if you have a slow metabolism – Metabolism is a famous term and this article will help you understand what is metabolism and the factors that affect your metabolic rate.

How many calories to lose weight – This article explains the math and logic behind weight loss. A must read for everyone who wants to take this seriously.

How to lose water weight – People often confuse “fat loss” with loss of water weight. This article will put things in the correct perspective.

Step 3: Prepare your plan

Now that you are familiar with the weight loss principles, the next step is to decide how you want to lose weight and make your own plan. Are you going to use a commercial diet program or will you create your own diet and exercise schedule? This is a very important decision since you need to choose (or create) a program that will fit in your lifestyle and at the same time generate positive results. Over the years we have prepared several guides that explain this process step-by-step.

How to lose weight fast but healthy – This is a huge but one of the most complete and comprehensive guides you can find on the Internet about fast weight loss. It covers everything you need to do including preparation guidelines, a diet to follow and exercise routine.

Calories 4 Weight loss – “Calories 4 Weight loss” is our own weight loss program. It includes a diet plan (Combination diet for abdominal fat), an online calorie counter and personal support.

Best Weight Loss Diets – If you decide to go for a commercial diet program this article will give you the pros and cons of the most popular and effective programs.

How to lose weight in 2 weeks – If you think you can achieve your goals in 2 weeks then this guide is for you

Step 4: Actually do it!

Do not just stay on the theoretic part of weight loss. It’s good to know the theory but to see the pounds go away you need to take action! While dieting you may find useful the following:

What are crash diets? – Do crash diets work and should you follow one?

5 Foods to avoid while dieting – Some foods can do more harm than others, better avoid them.

5 Weight loss mistakes  - Do you make these weight loss mistakes?

Step 5: Do not be afraid to seek support

You may have a great plan and willingness to lose weight but for many reasons you just can’t get the results you want. This is the time that many people quit and believe that they will never lose weight. If you end up in this situation then what you should do is get professional support. Professionals can analyze your situation, the things you have done and the things you haven’t done and recommend ways to correct the problem. You can find a dietician or nutritionist to discuss your problem or you can even get online weight loss support for a lower fee and faster response. You can also find more information in this guide:

Why I am not losing weight

That pretty much covers everything you need to know on how to lose weight in 2012. Do not delay it any longer; the sooner you take action the faster you will be the results.

The party season is fast approaching. There is always the last minute rush to get the remaining presents, some extra decorations and that outfit you so much wanted for the string of parties to come.

Everybody wants to look good in a party and in the outfit they want.  With only a few weeks away before those parties start here are some tips to look your best.

1. Concentrate on 1 goal.

Well you don’t have a lot of time and the preparation for the festive season can be stressful as it is without weight loss managements. What is it about your weight or body that concerns you the most? Is it tummy fat, firming your bottom, losing a couple of inches from your waist, or a couple of pounds in general? You can’t get everything in a few weeks and you will not jump 5 dress sizes in 4 weeks (unless you use magic) that is a fact.

If you overload yourself with trying to achieve too much in too little time you will most probably setting yourself up to fail and you will be getting stressed. Set 1 goal, for example to lose a couple of inches from your tummy and work on that one thing.

2. Be realistic

Like I mentioned above you don’t have bags of time so be realistic in your goals. Set one final goal and then divide this to smaller goals for each week. Think to yourself is that possible to be achieved with my circumstances? Using the above example you want to lose let’s say 3 inches from your waistline and you have 4 weeks to do it. Then set your goals for each week, i.e. aim to lose 1lb per week which could translate to just under an inch per week.

You may have a week which you lose more or less. Always account for your own personal circumstance. You neighbour or work colleague may have gained a 6 pack in 2 weeks, but you are you and you have your own body and your own personal circumstances and what works for your neighbour may not work for you.

In general it is not recommended to lose more than 1-1.5kg per week. Although the amount of weight which is within a healthy range will depend on personal circumstances characteristics. However, in general terms if you try to lose a lot of weight too fast you could be losing muscle and possibly dehydrating your body.

3. Go strict

To make it clear strict does not mean starvation tactics or radical unsafe diet regimes. Strict means keeping to your regime. Make a plan and set your goals and stick to it. Well we will not prosecute you if you don’t stick to it but the only way to get some results in a limited amount of time is to be strict with what you do.

4. Don’t go too low on calories

This is the usual mistake a lot of people do. They think they don’t have a lot of time so the best way is to starve. First is not healthy. Moreover, if you crash diet for longer than 2 weeks you are likely to slow down your metabolism. This in turn translates into actually burning less calories and therefore losing less weight.

In general it is not recommended for people to drop below 1500-1200 kcal daily intake. The amount of calories your body needs will depend on a number of things, including gender (men tend to need more calories), body size and physical activity. If you exercise for example your body needs extra calories to fuel the exercise.

5. De-stress

Easier said than done but do pay attention to your stress levels. The countdown to Christmas can be a very stressful affair with usually spending more money than you got, winging kids, preparing for the dreaded family gatherings, food shopping, remembering the Xmas cards and dodging the long queues in just about everywhere. Do you feel as if the whole world is sitting on your shoulders? Well then is time to de-stress.

Stress can make you put on weight in many ways. With stress we crave sweet and fatty foods, so watch those cravings they probably not trying to tell you that you need food but rather that you need to relax. There are also a number of metabolic and hormonal processes which take place in the body when we are stressed which make you store fat easier especially in the abdominal area.

If that doesn’t convince you people don’t tend to look good when they are stressed.

6. Cook in bulk

You may be one of the super organised ones who has finished Xmas preparation by August and you just relax and enjoying your time now. However, for the rest of us the closer you get to Christmas the crazier the days get and cooking seems like a distant thought.

When you are cooking meals at home try to cook more than you actually need, then freeze the excess. This way you can have healthy, home cooked food which you can just take out of the freezer and reheat.

It is all too tempting to pick the take away box on your way home when you had a crazy day.

7. Do not pre-sample the Christmas sweets

This time of the year there are sweets everywhere. If you work someone has send a box of sweets as a Xmas thank you, if you go to the shops there is some kind of sweet sampling going on (try our Xmas cookies etc), your partner may be doing a trial Xmas cake cooking session and so on.

It is hard to say no if it is right in front of you all the time and is easy to lose count of how many sweets you have eaten especially if they are little pieces of this and that. Just make a rule about sweets and keep it. Either don’t eat them at all or have a daily allowance of 2-3 per day. Not 2 – 3 boxes or whole cakes, but little portions.

You will have the 2 weeks of Christmas to fill in the chocolate and sweets.

8. Make a New Year’s resolution

The story usually goes like this:

Xmas approaching and you want to shed the extra weight so you can look good for the parties or just to make room for the festive binge. You spend about 3 weeks (start Xmas early, finish late) eating and drinking anything and everything. Then you start from January in the gym and dieting to get a new you. That’s it you will do it this year! You give up by March only come May – June you start panicking about the holiday season. So you diet and exercise to get a flat tummy etc. Post holiday cocktails or just the blues you give up on that wicked top and the Baywatch body. Come November Xmas is approaching.

Do you spend all your life in a circle dieting- eating dieting what you’ve eaten – eat what you lost – then diet ….and so on…

If you feel tired and confused reading it imagine how your body feels doing it. Don’t just lose weight for a party but make a decision to have a better lifestyle, maybe be more active, eat healthy and keep those pounds off. Make a plan for life and you will look good and feel good not just for Christmas.