adityasnv asked:


 

  10 Strategies for permanent weight loss 1.   Exercise is essential for weight loss

It’s nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30 minute sessions per week. The good news is that recent research has shown that three 10 minute sessions in a day are as good as one 30 minute session. This helps many in combating the old "no time for exercise" excuse. Be certain to find something you enjoy. You’ll be more apt to stick with it. Try walking with a friend, joining an intramural sports league, participating in outings with a group like The Sierra Club, or trying some classes at your local gym. Once you give exercise a chance, you will begin to enjoy its positive benefits on your psyche as well; you will literally become "hooked."

2.   Weight loss and weight training

We chose to list this separately from the "exercise" category because of the significant weight loss benefits attached to weight training in and of itself. The basic equation is this: the more muscle tissue you have, the more calories you will burn. This is why world class weight lifters must eat thousands of calories a day to maintain their weight. Muscle is active tissue, fat is not. Thus, muscle "burns" a significant number of calories each day for its own maintenance. In her book Strong Women Stay Slim, Miriam Nelson, a Tufts University researcher, showed that a group of women who followed a weight loss diet and did weight training exercises lost 44% more fat than those who only followed the diet. While aerobic activity can help burn calories, muscle’s where it’s at when it comes to giving your metabolism a significant daily boost even at rest.

3.   Keep a diary for triggers that hinder weight loss

Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals. Start keeping a food diary today by printing our food diary.

4.   Stay focused on being healthy, not on becoming thin

Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mind set to think about selecting foods that will help your body’s health rather than worrying about foods that will affect your body’s weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.

5.   Find out why you overeat

All too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control. The Solution, a book and national program developed by Laurel Mellin, RD, helps participants to identify their eating triggers and respond to them without food. A research study showed that the participants in this program demonstrated a better rate of long term weight loss maintenance than those who simply diet and/or exercise and don’t address behavioral and emotional issues. Chronic over-eaters and "emotional eaters" can be significantly helped by learning new behavioral skills such as those Mellin presents. You can also seek help with behavioral and emotional eating issues from a licensed counselor or psychologist in your area.

6.   Weight loss support: join a weight management group

A big key in long term weight control comes from receiving encouragement and support from others. You can check to see if groups such as Jenny Craig offer programs and resources in your areas. You may also wish to check with your local hospital to see if their registered dietitian conducts group weight loss programs.

7.   Weight loss and portion control

With the advent of "super-size" meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a "plate cleaner" even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.

8: Lose weight slowly with small changes

Try to remember that "losing 15 pounds in two weeks" is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week. One pound of weight is equivalent to 3500 calories. By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose one pound (of mostly fat) per week. You can calculate how much time you need to exercise to burn 250 calories by clicking here. You can calculate your caloric needs by clicking here, and then subtract 250 from that number.

9.   Eating slowly can lead to weight loss

Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That’s because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.

10.   Weight loss through eating less fat - but do it wisely

We’ve known for some time that limiting high fat foods in the diet can be helpful with weight loss. That’s because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.

 

Gen Wright asked:


Weight loss can be challenging if you don’t have the right weight loss tools to help you along your journey. Tools are used everyday to help us complete simple tasks like fixing a loose door handle, heating up foods or even sending a letter to a friend. We think nothing of using a ***** driver, computer or even a microwave. These are just part of the everyday tools we use.

However, when it comes to losing weight people often don’t think in terms of weight loss tools to aid us in reaching our goals. Instead they think only in terms of eating healthy, exercising and finding good exercise and weight loss tips. So if we are willing to use tools for everyday tasks, why do so many people not take advantage of weight loss tools to help them lose weight?

Weight Loss Tools – What are they?

Most people don’t take advantage of these tools because they simply do not know what they are or which tools are right for them. Tools, as defined on Wikipedia, are “a device or piece of equipment which typically provides a mechanical advantage in accomplishing a physical task”. I define weight loss tools a little more loosely. To me a weight loss tool is any document, calculator or software that can help you track, record, calculate information you need to lose weight.

You could expand on this definition, making it wide open, by saying anything, rather it be a weight loss tip or weight loss program, can be considered a weight loss tool. After all, anything that helps you accomplish your task can be considered a tool. So instead of going it alone, you want to look for weight loss tools that will help you lose the weight and keep it off.

Which Weight Loss Tools are Right for You?

When it comes to finding weight loss tools, there are literally hundreds or even thousands, depending on how you define a tool for helping you lose weight. So how do you know which ones you should look for and which ones you need? Although weight loss can be difficult, the formula for weight loss is actually quite simple; consume fewer calories than you burn. In other words, you need to create a calorie deficit.

BMR Calculator / Weight Loss Calculator

In order to create a calorie deficit you first need to understand how many calories you currently burn. Your basal metabolic rate, or BMR, is the amount of calories you burn while at total rest, like sleeping or sitting in a chair. However, we typically do not spend our entire 24 hours sleeping or resting, so a BMR calculator or weight loss calculator will factor in an activity level. These calculators generally have a selection for activity levels that include sedentary, lightly active all the way to highly active.

Other factors used in the BMR calculator are your gender, age, height and weight. These factors are used as each person’s metabolic rate depends on these. For instance, someone who is taller tends to have a higher metabolism. This is because they generally have a higher amount of muscle mass. Additionally, as we age our metabolism tends to slow down, so age is also needed for the calculation. The bottom line is you first need to know how many calories you burn through your metabolism. Then and only then can you begin to create a calorie deficit.

Calorie Intake Calculator / Exercise Calculator

Once you know your BMR calories you can start creating a calorie deficit. This can be done by either consuming fewer calories, exercising more or a combination of both. In order to help you create your calorie deficit there are two weight loss tools you may need. The first, a calorie intake calculator, will help you calculate the number of calories in the foods you eat. These calculators generally have a way to search for food items and select serving sizes. Once you have provided this information these calculators will tell you how many calories are in the specific food item for the specific serving size.

The next weight loss tool to look for is an exercise calculator. These calculators typically have several different exercises to choose from, level of intensity and of course the ability to input the duration. With this information the calculator will return the approximate number of calories burned during your exercise routine.

So you can see that it is easy to create your calorie deficit once you have all the tools to give you the right calorie information. However, unless you want to track this in your head daily, there is one more weight loss tool that I would recommend.

Calorie Intake Chart

This is one weight loss tool that you can create yourself or find one for free online that you can download and save to your computer. What you want to look for or create is a document, such as Microsoft Excel, where you can track it all. The file should include the ability to write down the foods you eat and their calorie content, the exercises you did and how many calories you burned and of course factoring in your basal metabolic rate. With all this information you can easily have the document calculate your calorie deficit for the day. If you really want to get fancy, add daily, weekly and even monthly charts that track your weight, inches lost, etc.

Although there are many other weight loss tools, with just these simple tools mentioned above you are well on your way to achieving your weight loss goals. All of these tools can be found on the web and are often free. You can even download certain files or even look for weight loss software that provides it all.

Weight Loss asked:


can Cancer Society Suggests you get to and maintain a healthy weight, exercise vigorously at least 30 minutes a day (preferably 45 to 60 minutes) and eat healthy diet including at least 5 or more servings of a wide variety of fresh fruit and raw vegetables each day. If you drink alcoholic beverages limit yourself to 1 glass a day for women and 2 glasses daily for men. Preferably avoid alcohol all together.

This is the formula they suggest and I recommend if you want to know how to reduce your risk of cancer cells in the body.

Healthy Weight. Often people have in their mind what weight is healthy for them. Medically speaking, if your body mass index is rated 25 or higher you have an increased risk for many health issues. There is no specific link to cancer other than the fact that there is a greater percentage of people with cancer that are overweight than not. The higher your body mass index is the greater your risks are. There is also a connection to your waist size. For men if your waist is over 40 inches and 35 inches in women, you will have additional health risk as well. Generally, people that carry more weight in their waist are overweight but not always. If they are overweight and have an extra wide waist the risks of health problems are even greater. I know because I have been there personally (waist and weight).

Regular Physical Exercise. We all should be intentional and serious about our regular physical exercise program. Not only will exercise help maintain our healthy weight and great looks but our body releases chemicals that help our immune systems fight disease when we vigorously work out. Do not over do it though. If you require a personal trainer please seek professional help. But, you know your body and you know when to quit. If you are currently suffering health issues make sure you consult your physician before you start a rigorous exercise program. It is always important to discuss your diet and exercise plan with your doctor. Ultimately, you must exercise and increase your daily physical activity to reduce the risk of cancer cells in your body.

Eat A Balanced Healthy Diet. The emphasis is on fruit and vegetables. Have you noticed in the last few years all the claims of super foods, super fruits, antioxidant, and superior disease fighting fruit and vegetables. This is true. The American Cancer Society does not endorse one fruit or vegetable as one that will reduce the risk of cancer cells in the body. As you research you will learn that these fruit and vegetables will dramatically help prevent disease and they should all be a part of your regular diet. These are some fruit and vegetables known to fight cancer (in no particular order):broccoli, cauliflower, cabbage, brussell sprouts, tomatoes, blueberries, cantaloupe, carrots, cherries, chilli peppers, figs, garlic, grapefruit, mangoes, oranges, strawberries, sweet potatoes, etc. Then add herbs, beans, nuts like peanuts and whole grains like oats and wheat and you will have a balanced diet of many foods to help prevent cancer. Even water boosts your metabolism, strengthens your immune system and helps fight disease. There are even fruit that are new to us in America like acai berries that help prevent cancer.

Avoid Alcohol and Other Unhealthy Food and Drinks. Not just alcohol but sugar, artificial sweeteners, soda and processed foods as much as possible if you want to reduce risk of cancer cells in the body.

Following this outline will help you live a long, active, healthy life avoiding and preventing cancer and many diseases.

Jackie Serta asked:


Have you ever heard of an online weight loss program before? If this is your first time hearing about an online weight loss program, you may be wondering whether or not you should join one. If you are, you will want to continue reading on.

Perhaps, the biggest sign that you should think about joining an online weight loss program is if you are looking to lose weight. Whether you are interesting in improving your appearance, improving your health, or doing both, weight loss can be a stressful time. Many weight loss programs assist you by having a daily food or exercise log for you to fill out. This has been known to motivate many online weight loss program members. Depending on the online weight loss program that you join, you should also get access to fun workouts and healthy recipes.

Another one of the many signs that you should think about joining an online weight loss program is if you regularly find yourself pressed on time. Whether you have a family to take care of, a demanding job, or both, you may find it difficult to eat healthy or maintain a regular exercise program. Joining an online weight loss program is a nice alternative to attending a local weight loss program, one that often requires you to meet for an hour or two a week.

Another one of the many signs that you should join an online weight loss program is if they are able to find an online weight loss program that is perfect for you. What is nice about online weight loss programs is that they come in a number of different formats. For instance, it is possible to find “generalized,” online weight loss programs, which are designed for all different individuals. On the other hand, there are themed weight loss programs, like ones that are designed for men, women, and senior citizens. Finding the perfect online weight loss program makes it well worth it for you to join one.

Speaking of finding the perfect online weight loss program, the best way to find one is to perform a standard internet search. When performing a standard internet search, you may want to search with phrases like “online weight loss programs,” or “online weight loss plans.” If you are looking for something specific, like an online weight loss program for women, you will want to incorporate that into your standard internet search. You can also ask those that you know for recommendations or find online discussions where online weight loss programs are being discussed.

When searching for an online weight loss program, you will likely come across multiple programs that may interest you. When it comes to choosing an online weight loss program to join, it is advised that you take the features that you have access to, like online message board communication and healthy recipes, as well as costs into consideration. An online weight loss program that has more features or online resources for you may be worth paying a little bit more money for.

If you fit the above mentioned criteria, you may want to look into joining an online weight loss program. In fact, you may even find an online weight loss program that gives you a free trial period. This is the perfect opportunity to determine whether or not an online weight loss program is right for you.

Weight Loss asked:


eight loss calculator can help you determine, to the exact number, how much weight you have lost due to your weight loss plan. Many people swear by a weight loss calculator because it provides them the accurate numbers they need to complete their weight loss goals. It also helps give them a good indication as to where they are headed if they continue their current course of action. Using a calculator to determine your weight loss is a great motivating factor if actually seeing the numbers drop or go up is a way in which you are motivated to lose weight.

Other people are not motivated by actually seeing the numbers of their weight loss cruise by on a calculator or a computerized mechanism of any sort, so they rather keep a general basis marking of what it is they need to achieve and rely on scales to get there. In other words, they would rather intermittently weigh themselves instead of having constant calculations of their progress. It really, in the end, all comes down to personal preference in terms of whether you decide to use a weight loss calculator or not and actually ends up revealing an awful lot about how you intend to lose weight.

The Basics Of The Device

You can start using your weight loss calculator the instant you get it out of the box. It will calculate your goal weight and your actual weight and begin to deliver state of the art attempts at telling you how much you will need to lose by when to get to your goal. It will even logically try to measure out what you will need to lose in amounts coupled with times, so that you can accurately see if you are on track towards your weight loss goals. It calculates body types and other elements, too, to give you as close to an accurate weight loss estimation as possible.

You should, of course, remember that a weight loss calculator is just an estimation of weight loss and cannot at all accurately guess exactly how you will end up in terms of weight loss. You can, however, use it as a rough guide for yourself and determine how much weight you need to lose and how you need to lose it with its assistance. This is the best function it can offer you because using it for an objective source is simply not going to work out.

Tze Khit asked:


Do methods weight loss salons use work? How about the weight loss pills that ‘burn up to 2000 kilocalories per day’? Well, in most cases, people don’t even eat up to 2000 kilocalories when they’re trying to lose weight.

Quote from Singapore Health Promotion Board’s Nutrition FAQ:

The use of weight loss products may lead to relatively fast weight loss initially. Many weight loss products contain bioactive substances that suppress appetite, stimulate metabolism or induce water loss from the body. It is not safe to use these products without medical supervision. Moreover, weight loss products are usually expensive and do not help change the overweight individual’s eating and exercise behaviors that are the root causes of weight gain. This makes maintenance of weight loss difficult.

 

Enough said.

With regards to numerous weight loss salons using body wraps, infrared or electro stimulation devices etc – must you really be educated to realise that all these don’t work? Please don’t fall victim to their intensive marketing tactics. If they really work, why do they spend so much money on advertisements mostly showing astonishing ‘before’ and ‘after’ pictures and slim figures of celebrities but little or no scientific information about their weight loss devices?

Wait. Didn’t recent TV programs show normal Singaporeans losing weight after visiting beauty salons? How do you explain that? Well, these weight loss salons know their stuffs don’t work, so now they’re getting smart enough to recruit some personal trainers and nutritionists to ‘preach’ healthy living. So on top of their dubious weight loss gimmicks (where the real bucks are rolling in), they have their clients exercise and diet. Without a doubt, exercise and diet worked, and weight loss resulted. At www.PT.com.sg we offer the same services (without the body wrap nonsense of course!) at a fraction of the cost.  

Seriously, only lazy people wanting a quick fix would visit these weight loss salons. But the thing is that they don’t even provide a quick fix! You’ll only get ripped of.

Here’s an excerpt from a very informative report compiled by the Federal Trade Commission of the United States Of America – Deception In Weight Loss Advertising Workshop:

Seizing Opportunities and Building Partnerships to Stop Weight Loss Fraud. A panel of experts discusses and analyses claims made by manufacturers, citing scientific references to show how these claims are false and misleading the public. The claims include:

1. Consumers who use the advertised product can lose substantial weight without reducing caloric intake and/or increasing their physical activity.

2. Consumers who use the advertised product can lose substantial weight while still enjoying unlimited amounts of high calorie foods.

3. The advertised product will cause permanent weight loss.

4. The advertised product will cause substantial weight loss through the blockage of absorption of fat or calories.

5. Consumers who use the advertised product can safely lose more than three pounds per week for a period of more than four weeks.

6. Users can lose substantial weight though the use of the advertised product that is worn on the body or rubbed into the skin.

7. The advertised product will cause substantial weight loss for all users

8. Consumers who use the advertised product can lose weight only from those parts of the body where they wish to lose weight

 

 

Find them familiar? Read them in ads on the papers or on television lately? Please do take time to read the full report: http://www.ftc.gov/os/2003/12/031209weightlossrpt.pdf

Losing weight ain’t easy. Nobody said it is. Only hard work and smart dieting will help you achieve your goals. Another important key is to change your eating behaviors and adapt to healthy eating so that the weight will be put off for good. Please do show your friends and family the reports and help to prevent any more fellow Singaporeans from falling into the traps of these useless companies!

 

References

Muris, T. J., Thompson, M. W., Swindle, O, Leary, T. B., and Harbour, P. J. (2003). DECEPTION

IN WEIGHT LOSS ADVERTISING WORKSHOP: Seizing Opportunities and Building Partnerships to Stop Weight-Loss Fraud. Rockville MD: Bureau of Consumer Protection of the Federal Trade Commission..Available from World Wide Web:

http://www.ftc.gov/os/2003/12/031209weightlossrpt.pdf – Page 59-73

Health Promotion Board. (n.d). Nutrition FAQ. Singapore: HPB Online. Available from World Wide Web:

Singapore Health Promotion Board’s Nutrition FAQ – Q.12

*The statements in the above article are mere opinions of its author and are by no means directed to any beauty salons, weight loss salons or whatsoever, in Singapore.

Why Waste Money On Scientifically Unsound Slimming Programmes?

Use Our Proven Methods to Lose Weight Today.

Lesley Lyon asked:


Weight loss pills have become popular in the past several years. There are two basic types of diet pills or weight loss pills – ‘prescription’ and ‘non-prescription’ pills.

Prescription Pills :

Prescription weight loss pills are treated like drugs. They require FDA approval and are closely regulated. Some examples of this type of weight loss pills are Xenical (Orlistat), Meridia (Sibutramine) and Phentermine/ Fentermine. To prove their effectiveness in weight reduction, these pills are subjected to a range of clinical tests typically for monitoring health risks and side effects.

Non Prescription Pills

The Non-prescription weight loss pills are also called as weight loss supplements. These drugs can be purchased over the counter as they are subjected to minimal FDA regulation only. Some examples of this type of weight loss pills include pills from Metabolife™ and Herbalife™ as well as fat-burners, herbal weight loss pills, stackers, other sports or diet supplements.

The difference between prescription and non-prescription weight loss pills is becoming narrower. Since some types of non-prescription pills can be just as powerful or dangerous as weight loss drugs. Exception is that these types of weight loss supplements are not regulated similar to prescription weight loss pills. Hence they can be more dangerous if anything. The FDA has issued warnings recently about weight loss supplements that contain ephedra. Hence, many drug manufacturers are now declaring as ‘ephedra-free’ by removing ephedra from their weight loss pills.

Who can benefit from Weight Loss Pills?

Prescription weight loss pills are designed specifically for the treatment of obesity rather than mere weight loss. Despite health risks and side effects, the use of weight loss pills is justified, as obesity is a serious condition associated with serious health risks. Weight loss supplements or Non-prescription weight loss pills should be viewed in similar light.

Do these Weight Loss Pills work?

The answer is both Yes and No. With a proper exercise program and diet in conjunction with medical supervision, weight loss pills or weight loss supplements can be effective in the short term at least. However the benefits may quickly wear off as the body adjusts rather quickly to many weight loss pills.

Weight Loss Trials of Pills clinically:

Clinical weight loss trials demonstrate that by using weight loss pills alone, long term weight control is not possible. A combination of improved diet and physical activity is to be maintained in the long term to maintain weight loss successfully.

Consult your doctor before taking weight loss pills:

You should obtain information from your doctor about the possible dangers and side effects of weight loss pills before taking any weight loss pills.

Side Effects of taking weight loss pills:

Weight loss pills become less effective as time progresses like most drugs and can lead to addiction. If you feel any of the following side effects, taking the pills should be stopped immediately.

Irritability

Anxiety or nervousness

High blood pressure

Insomnia

Heart palpitations and Heart attack

Tightness in the chest

Vomiting, constipation or constant stomach pain

Diarrhea, Fever and Head aches

Dry mouth

Dizziness

Profuse sweating

Blurred vision

Hair loss

Urinary tract problems

Disturbances in *** drive and menstrual cycle.

The long-term effects of these weight loss pills are not known and how they interact with other medications is also not clear.

Brenton Lamark asked:


Tips to Boost Your Weight Loss Program

If you are starting a weight loss program, it may be helpful for you to know that there are some simple steps you can take to make any weight loss program more effective. We will share 7 tips that have been proven successful by millions of weight loss participants in any weight loss program of their choice.

Weight Loss Tip #1: Realistic Goals

The fastest way to lose motivation is to set unrealistic weight loss goals for yourself before you even start your weight loss program, ask yourself some simple questions-?What do you want to achieve from this weight loss program?? and ?How much weight do you want to lose in a day, a week or a month?. Remember that each small goal you achieve will propel you closer to your final destination. But if you set unrealistic goals, you will only end up in frustration and disappointment when they are not achieved, even when you are making significant progress in your weight loss goals.

Weight Loss Tip # 2: Preparation is the Key

Now is the time to start a new lifestyle and start getting rid of your junk food, your colas in the refrigerator, those puddings and those chocolates you stash in your drawer! Make a new list of the food you need and start stocking on them in large quantities. Include vegetables, fruits, healthy snacks, mineral waters and vitamins and minerals supplements you may need.

Weight Loss # 3: Reward system

Give yourself a pat on the back and create a reward system for your weight loss program. For instance, you may want to get yourself a new shoe, a new CD or even a new handbag if you reach a certain point in your weight loss efforts.

Weight Loss # 4: Healthy Breakfast

This is the most important meal that you should never miss. Skipping breakfast means that you are programming your brain to think that you hungry starved and deprived, this will only cause you to feel lethargic and when the pressure is too much, you may decide to embark on an eating binge. This is sheer ******* to your weight loss program!

Weight Loss # 5: Exercise

For long lasting effects and to boost the rate of your weight loss, this is one important activity you must inculcate into your routine. No weight loss program can be successful without a good exercise program. Choose a good exercise program that lets you burn fat and gives a good cardiovascular exercise at the same time.

Weight Loss # 6: Sleep

Always get enough sleep during your weight loss program. A normal adult would need an approximately 7-8 hours of sleep a day. This help to keep your bodily system working in perfect order, which is crucial to the success of your weight loss program.

Weight Loss Tip 7:Relaxation

This is important in any weight loss program and you should make relaxation a crucial apart of your schedule. Meditation, relaxation and affirmations can help boost your confidence and make the process more enjoyable.

By following these seven simple tips, you can start seeing results in your efforts to lose weight. Be consistent and make them part of your lifestyle and success in your weight loss program is assured.

James Wong asked:


Every weight loss program has its minor differences here and there so it is easy for people to find one that works the best for them. But with all of these different programs, there are some principles that should be present as the foundation for all of these weight loss programs, especially since the majority, if not all, of the weight loss programs available keep advertising that you can lose weight super quick.

My personal belief is based in natural health so I believe that any changes you make, weight loss or anything else, should be done safely, no matter how fast or slow you go about it. So here are the core fast weight loss principles that I believe every weight loss program out there should believe:

Fast Weight Loss Principle #1: Goals are extremely important. Without goals, you will not know where you’re going with your weight loss program. Take the time to plan out on paper (or at least jot down a general idea) the goals you have for losing weight: number of pounds you want to lose, number of inches you want to shed, number of months you feel you can achieve it in.

By doing this and looking at your goals everyday, you will be able to focus so well on your end goal, that your weight loss program will speed by with fantastic results. During any down moments, by focusing daily on your weight loss goal, you will be able to motivate yourself into success!

Fast Weight Loss Principle #2: Monitor your progress. Keep a weight loss journal (or call it what you want) with you everyday. Don’t think of it as a tedious task but instead, focus on the improvements you will be able to see yourself making. Think of it as you are currently writing your weight loss success story that you can look back on and say, “Yes, I did it!”

The things you will want to monitor are the types of foods you eat as well as a rough estimate of the daily calorie intake, which is important for weight loss but not in a “You need to count calories” idea. By making yourself familiar with your daily calorie intake as well as the types of foods you eat, weight loss will become easier as you go on because you will learn what you need to do to lose weight (the specifics can change day by day).

Fast Weight Loss Principle #3: Picture your progress. It may seem silly but simple things like taking note of how your pants fit on day 1 versus day 20 or even taking a picture of yourself at regular intervals can really do wonders to motivate you and keep you going with your weight loss.

If you opt for the picture idea, your weight loss will be very clear to you in those pictures each week or month (go with week instead). So to keep yourself going, ham it up for the camera!

Fast Weight Loss Principle #4: Bottom line, cardio plus strength training are key. Beyond that, just find exercises in both cardio and strength training that fit your liking. If you’re not much for running, then go for swimming or bicycling.

For strength training, it is best to consult a personal trainer to find out the best exercises as well as a variety of exercises for you to use to achieve your weight loss and sculpting goals. With both cardio and strength training, it is important to consult your physician before beginning the physical portion of your weight loss program.

Fast Weight Loss Principle #5: Eat right. Yes, you’ve probably heard that phrase everywhere and there’s a reason why it’s absolutely essential that you make sure you eat right.

Now, each weight loss program will tell you certain things to avoid and certain things to “highlight” but make sure that the weight loss program you choose definitely includes plenty of meats and vegetables. (I can’t imagine that any program would advise you against eating meat and vegetables but you never know.)

The quantities and types of each will, as I said, differ depending on the specific weight loss program you choose but make sure the one you choose does include those two food groups.

As there are many people with different likings, there are also very different weight loss programs that will fit each person’s individual preferences. But it’s wise to make sure that the weight loss program you choose has a balanced foundation with principles that will really help you lose weight quickly and safely.

Weight Loss asked:


I know what you are thinking “Easy Weight Loss Plan”, Ya, Right! As a doctor I am always been given information by patients on this and that diet or strategy and it can be unbelievably confusing.

Even as a doctor, I am confused. I have taken all sorts of course on nutrition and health and to be quite honest it is all a little over the top for me.

I hear all sorts of great evidence to support eating carbs, not eating carbs, eating lots of protein and not eating any protein especially from animal products.

While creating more information for my blog, I can across a program that at first looked like another diet but when I actually read through the material, it absolutely blew me away.

The concept that you have to completely resrict what you eat and how much you exercise is completely false, and I sort of already had that feeling.

Heres the thing, eating more or eating less is not the key it is timing your eating so that you maximize your metabolic burn.

This explains a lot for me as a doctor because there are many times I have patients who say they have lots weight yet spent the last two days at a buffet table.

If you want to lose weight you need to cycle through consuming more food with less food. Our bodies work and function like waves they are sometimes up and sometimes down.

If you can figure out when to ride the wave and when not too, you have figured out the harmonic balance of the body.

A simple test is to spend a couple weeks exercising on a regular basis everyday doning your favorite activity, but go through periods of eating more calories followed by periods of eating less calories.

Monitor you weight everyday and make note of when your weight starts to drop is it on days after you eat more calories or on days when you eat less calories.

Then it is a matter of mastering the weight loss with your cycle. You can find a more detailed explanation at easy weight loss plan