Tips for Starting a Weight Loss Plan

Since excess weight puts you at risk for many health problems, you may need to set some weight loss plans to help avoid those risks and prevent disease.

But what should be your long-term goal? And what short-term goals should you set to help you get there? You have a better chance of attaining your goals if you make sure that the weight loss plans that you will use are sensible and reasonable right at the beginning.

Here are some guidelines from the experts in choosing weight loss plans and goals.

1. Be realistic

Most people’s long-term weight loss plans are more ambitious than they have to be.

For example, if you weigh 170 pounds and your long-term plan is to weigh 120, even if you have not weighed 120 since you were 16 and now you are 45, that is not a realistic weight loss goal.

Your body mass index or BMI is a good indicator of whether or not you need to shed of pounds. The ideal BMI range, according to the national Institutes of Health, is between 19 and 24.9. If your BMI is between 25 and 29.9, you are considered overweight. Any number above 30 is in the obesity range.

From this point of view, you will need a sensible weight loss plan that will correspond to the required BMI based on your height, because this is the primary factor that will affect your BMI.

2. Set appropriate objectives

Using a weight loss plan just for vanity’s sake is psychologically less helpful than losing weight to improve health.

You have made a big step forward if you decide to undergo a weight loss plan that includes exercise and eating right so that you will feel better and have more energy to do something positive in your life.

3. Focus on doing, not losing

Rather than saying that you are going to lose a pound this week, say how much you are going to exercise this week. This would definitely make up of a sensible weight loss plan.

Keep in mind that your weight within a span of a week is not completely in your control, but your behavior is.

4. Build bit by bit

Short-term weight loss plans should not be “pie-in-the-sky.” This means that when you have never exercised at all, your best weight loss plan for this week should be based on finding three different one-mile routes that you can walk next week.

5. Keep up the self-encouragement

An all-or-nothing attitude only sets you up to fail. Learn to evaluate your efforts fairly and objectively. If you fall short of some goals, just look ahead to next week. You do not need to have a perfect record.

After all, self-encouragement should definitely be a part of your weight loss plans. Otherwise, you will just fail in the end.

6. Use measurable measures

Saying that you are going to be more positive this week or that you are going to really get serious this week is not a goal that you can measure and should not be a part of your weight loss plan.

This is another reason why you should incorporate exercise on your weight loss plan and focus on it. You should be able to count up the minutes of exercise in order to be successful in your plan.

The bottom line is, people should make weight loss plans that will only remain as it is, just a plan. They have to put it into action by incorporating goals that will motivate them to succeed.

THE BEST 7 WEEK PLAN TO SLIM DOWN AND GET THE BODY OF YOUR DREAMS

How to Lose Weight Safely

People who want to lose weight commonly, and first of all, think about reducing the amount of food they eat. This may be quite a solution but not exactly the best there is. In fact, depending on the amount you reduce in your food intake, it may even be dangerous to one's health. So how does one lose weight effectively and safely? Here are some points one should consider when trying to lose weight:

Beware of the Crash Diets

Most people think that trimming down the calories can alone shed off their unwanted excess. Probably this is because of the fad there is in advertising about low-calorie food products and beverages. What people don't know is that this could be dangerous because when they decrease their calorie intake way to below the required levels, the body begins to digest the fats. Sounds good but it doesn't actually. Burning fat requires a lot of energy. Since there is not much energy in the body to facilitate metabolism of fat, it will run at a very slow pace resulting to fatigue, illness and weak immune system.

Low-calorie diet is also compensated for by the body by burning muscle. People on this type of diet who revert back to their old eating habits end up gaining back some, if not all the weight they have shed off. This would consist mainly of fats. And since fats have more volume per mass than muscle, they end up having the same weight as before but more bulkier. In losing weight, one should keep in mind that they should lose excess body fats only.

However, one can try out eating small meals at more frequent intervals. This way the body will not think that it is being starved and will not store food as fat.

Eat Properly

One may have considered junking the crash diet option but he should also not forget to watch what he is eating. Variety must always be considered so that one may be able to get the necessary nutrients from his diet.It is also healthier to eat food which are roasted, steamed or broiled rather than fried. It is also important to include a lot of fiber in the diet. Frequent re-hydration is also necessary.

Pump Up lean Muscle Mass

Muscles burn calories when they work; they even do so at rest. Unlike fats which just lie around, bulge around the pants and dangle beneath the sleeves, muscles burn calories all-day round. With this fact, one can start weight loss by increasing muscle mass. The more muscles, the less fat will be left. This is attainable starting with working out with resistance exercises.

Engaging in Aerobics

Aerobics are not only good for the heart by increasing cardio-vascular endurance. Aerobics also help in increasing lean muscle mass while simultaneously decreasing excess body fat. Aside from these, aerobics make the metabolic process more efficient and its rate high, even after a long while. Imagine burning fat efficiently while driving along the freeway or even while watching television.

Extra "Push"

Some people believe that smoking and caffeine can actually help in losing weight. This can perhaps be true; however, they do the body more harm than good because of their side-effects. For that extra "push", one can try out taking food supplements. After all, 95% of these products out in the market actually does good.

On Taking Diet Pills 

Over-the-counter diet pills affect the amount of weight one loses as well as how long one keeps that amount of weight off. However, one must be wary of the side-effects of these diet pills. As such, one must faithfully follow the instructions provided for in the packaging. It is also prudent to consult the physician anyway before trying out these drugs and also to find out which type would be best for the individual.

Losing weight does not have to mean sacrifice and suffering. It actually means opening up to a more full and healthy life where one may not have to feel bad about himself having to look the way he does or not being able to do what he wants to do.

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How to Lose Weight The Healthy Way

Nearly 100 million Americans were overweight or obese between 2009 - 2010. Obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2020.


One way to prevent this scenario is to make people aware of the risks of being overweight or obese.

Here are some diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds:

•  heart disease
• stroke 
• diabetes
• cancer
• arthritis
• hypertension

Losing weight helps to prevent and control these diseases.

The quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplement or  pills do not work. If they do, the results are just temporary.

It is better to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time.

Here are some tips on how you can lose those unwanted pounds the healthy way:

1.   Do not starve your self. 

The key to a healthier way of losing weight is: Do not diet.

You may seem happy and feel that you are losing those unwanted flabs on your belly and thighs by skipping meals. But remember that this would not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday.

If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. highs, buttocks, hips).

2.  Start your day right.

Mothers always say that breakfast is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism.

Your food intake after you wake up will be used to burn fat all day long.

3.  Eat small, healthy meals frequently.

Five  small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent over-eating. This will also increase your metabolism and make calories burn faster.

4.  Decide on how much weight you want to lose.

Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life.

Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules.

5.  Drink lots of water.

Your body needs sufficient water  to burn fat and keep your cells hydrated and healthy.

6.  Avoid too much sugar.

Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carbo fix that you need, plus lean  meat and protein rich-foods. Sweets, sodas and pastries should be once-in-a-while indulgences only.

7.  Watch your fat intake.

Fat is not the culprit to being overweight. You need this to keep your weight at the proper level.

There is such a thing as healthy fats. Olive, peanuts and canola oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart.

8.  Exercise.

Leave your car if  you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle or  skate. Use these activities and other home chores if you are too lazy to go to the gym and take exercise classes. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities.

It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself.

Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.

Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result to a new, healthier you.

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How Do You Increase Your Metabolism?

Your metabolism is the ability for your body to naturally burn off calories. You may know someone who eats pizza, burgers, and other unhealthy foods but never gain a pound; while you eat lite and seem to gain weight or not lose weight. Well, the problem could be your metabolism. You metabolism will change with age and weight gain but you do have some control. Here are some tips to increase your metabolism.

Eating Regularly

Most people who are trying to lose weight think that the less they eat, the more weight they will lose. In most cases that is completely wrong. Eating well balanced meals throughout the day will actually help your metabolism. When you skip meals, you are sending a signal to your body to store fat. If your body does not know when the next meal is coming it will conserve and store what you are giving it. And for anyone trying to lose weight that will only cause more frustration. If you feed your body regularly your metabolism will burn calories more often and give you more energy to make it throughout the day.

Foods That Increase Your Metabolism
Certain foods have been shown to speed up the metabolism.

Turkey- It is known that foods high in protein help increase your metabolism and burn calories. You should add foods that have high protein levels to your daily diet.

Oatmeal and Yogurt- Both of these foods are full of calcium and nutrients that will definitely help speed up weight loss.

Peppers- This may be surprising to you but hot peppers will help you burn calories. There are certain ingredients in peppers that will speed up your metabolism.

Exercising Regularly

Regular exercise is another great way to increase your metabolism. In my experience I have been able to increase my weight loss with lots of cardio and weight training. Cardio exercises like running and jogging will naturally give you more energy to burn fat.

Weight training is important as well because it helps increase your muscle mass. When you are losing weight, you should aim to lose water weight and fat. Weight training will improve your chances and not losing muscle weight.

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How Can I Lose Weight Really Fast?

Weight affects people in so many ways and I know you are wondering "how can I lose weight really fast." Your reasons to lose weight could be to boost your self-esteem, improve your physical body, or to help improve your overall health. As a matter of fact, it could be for all of those reasons. Whatever your reason  for losing weight, you are making a great decision to improve your quality of life.

First off, I would recommend that you speak with your doctor or physician about your weight loss goals. Sometimes weight gain is caused from deeper underlying health issues. You should get a full body physical to find out the state of your health. Also, speaking with your doctor can help you set clearer goals in order to be as successful as possible with your weight loss journey.

Get The Body of Your Dreams in 7 Weeks

Now let's get down to business. In order to have fast weight loss, you must change three major aspects of your life; What you eat, how much you exercise, and your thinking. When you have control over these aspects you will start seeing the weight drop off quickly! Here are some helpful techniques to master each aspect.

What You Eat

The types of food that you are eating is very important to weight loss. You cannot expect to lose weight if you are putting junk into your body daily. To start dropping pounds here are certain foods you should stay away from as much as possible.

• Fast Foods
• Processed Foods
• Frozen Dinners
• Foods high in sugar and fats

I am not saying that you can't treat yourself to your favorite foods, but you have to find new ways to enjoy them. There are many different ways to modify recipes to make your foods healthier and tastier. If you are a fan of fried chicken you can modify with oven fried chicken. If you are a fan of french fries you can modify with sweet potatoes fries or oven baked fries. Simple things like this will satisfy your taste buds and cut the calories as well. And dare I say it, eat more vegetables, fruits, and foods with fiber. One quick way to get your daily share of fruits and veggies is to juice them or make smoothies. I would suggest that you invest in a cookbook or get on the internet and find new healthy recipes to modify your favorite foods.

Since you are ready to eat healthier you must plan your meals. When you skip meals throughout the day your body will begin to store fat. Have a plan for a healthy breakfast, lunch, and dinner. You should plan your snacks as well. Some people think this takes too much time but it really doesn't. If you take this extra step your body will thank you by speeding up your metabolism and burning fat.

Another important factor is what you drink. Drinking soda, juice, sweet tea, coffee, and beer can equal weight gain. If you have an addiction to drinks I would recommend that you start drinking one less per day. After a while you will see a difference. When I have a craving for flavored drinks I simply use the single sugar-free drink mix. I even use them at restaurants. Instead of soda, I get a glass of water and mix my own drink. So, start being conscious of what you are drinking daily.

How Much You Exercise

Exercise is important to weight loss. There are so many ways to get in exercise without having to go to the gym. You should incorporate exercise in with your hobbies. If you have children, playing outside with them for an hour a day will help you drop some pounds. If you love dancing and music, you can turn on your favorite tunes and start moving. My personal favorite is working out to my dance cardio dvds. Your possibilities are limitless. Even if your hobby is watching television, you can get up during the commercial breaks and start moving. Do some squats, jumping jacks, or sit ups. After an hour long show you can easily get 15-20 minutes of exercise in. Doing this everyday will quickly get the results you desire.

How You Think

Lastly, how you think is probably the most important of these three aspects. You have to change the way you think in order to successfully lose weight. Some important things you should implant in your brain are:

•  It will take time to lose weight. You did not gain it overnight so do not expect it to leave overnight.
• You do not have to make massive life changes in order to lose weight. Start modifying your eating and exercising daily and you will begin to see change.
•  Know that everyone has weak moments and when you have yours, do not get down on yourself.

You have to make up your mind that you are already the healthy and happy individual and that all you are doing is improving every day.

Hopefully this has given you some things to think about and some ideas to get you started with a success

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