Fat Loss 4 Idiots Review

Every week I am going to give you a day-by-day plan to the week ahead, to help take the confusion out (ie. discussing topics like the negative calorie diet) and put the success back in your fat loss plan.

So print this out, put it on your fridge, and let it guide you to your fat loss goals, while keeping your workouts fun and motivating.

If you're a M-F, 9-5'er, you know that Sunday should be your day to hit the grocery store and get fresh meat and produce to prepare your meals for the next week.

I'm a big fan of picking up some fresh salmon fillets and asparagus for Sunday dinner. Chicken breasts are cooked "en masse" for freezing and then used over the week as easy lunchtime protein sources. Fruits and vegetables are washed and prepared for cooking or snacking, and almonds and walnuts are packed into travel bags for when I'm on the go.

Prepare and succeed. It's that easy.

But what about negative calorie foods? Are there foods we can eat that burn more calories than they contain?

No. That's ridiculous.

While these "negative calorie foods" are healthy, and help fill you up, they still contain calories.

Now here we go with our day-by-day guide...

Monday
After your strength program, try a different exercise machine (or bodyweight exercises) for your interval training workout.

Tuesday
30 minutes of activity. Take some additional time to review your nutrition, reviewing your food intake. Check the number of calories you are consuming. Are you eating too much? Too little? Not enough protein?

Wednesday
In addition to your workout, take some time and review your short-term and long-term training goals. Have you met your short-term goals? Are you getting closer to your long-term goals? If you aren't, determine the obstacles in the way of your success and make a plan to work around them.

Thursday
30 minutes of activity. If you are using a cardio machine, or even running, make sure that you are using proper technique and posture. Have a fitness professional monitor your technique and your breathing. This will ensure that you get the greatest benefits from your efforts.

Friday
Your last strength and interval workout of the week...have fun. Add some biceps curls or something you really like. You've earned it.

Also, make a goal to reduce the amount of diet soda you drink and replace it with Green Tea. Even though diet soda is calorie-free, it contains a lot of chemicals and doesn't contain the helpful nutrients found in Green Tea.

Saturday
30 minutes of activity. Make it fun! And check in with a member of your social support group - perhaps go out for a healthy lunch and a long walk while discussing your progress and sources of motivation.

Sunday
Another 30 minutes of activity. Plan, shop, and prepare. Reduce the amount of diet soda and other junk on your list, and replace it with Green Tea and green vegetables.

Another week and another pound or two of fat should be hitting the road.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Is it really possible to lose 10 pounds in a week safely? The fact is most diets where quick weight loss is achievable are also a huge risk to your health - but this isn't always the case.

Despite being unsafe most fast weight loss diets also fail to bring with them lasting results. This is because they are based around eliminating food groups and taking a massive drop in your calorie intake.

With diets based around these methods your body soon senses that it is being starved. This causes your body to slow down your metabolism which slows down your weight loss. It will also start to store fat and instead burn muscle which isn't what you want.

The removal of certain food types also means that you are missing out on vital benefits which they provide. All food groups provide one benefit or another so by not eating them you are missing out. One or two diets can help you to achieve fast loss of weight both safely and continuously. One is based around the method of using calorie shifting.

Calorie shifting works because it doesn't eliminate any food types from your diet. Instead it switches and rotates the types of food you eat on a daily basis. This fools your body into believing you aren't on a diet and also ensures your body isn't missing out on any of the benefits provided by each food group.

I'm not going to claim you will lose 10 pounds in a week with this diet ( although you could ) but you will lose it quickly and safely. More important to some is that the diet also works continuously so if after your first cycle you still which to lose more weight you simply start over again.

Now you know that quick weight loss is possible to do safely it is now simply a matter of getting of your backside and making it happen. You can find out more about the calorie shifting diet below.

Click Here to find out more about the shifting calories diet and how it works.

Are you on the diet yo yo?

You know the feeling, you lose a few pounds and then gain them back the next week because you can't stick to the strict regimented diet. If you're having trouble losing weight, you're not alone. While it's possible for you to lose weight quickly, you also need to keep in mind that you don't want to lose more than 1 or 2 pounds per week, anything more than that can be unhealthy.

Of course, if you happen to lose five or ten pounds in a week, then that means your body is flushing out extra water weight and probably some toxins. However, don't count on this happening every week.

Keep in mind that while the cabbage diet may cause you to drop weight quickly, you'll gain those pounds back, and then some, because there's no way you can sustain yourself eating only cabbage for more than a few days. Let's get real.

The truth is that every time you starve your body, it will go into defense mode and store each and every calorie you consume for survival. So, when you give in and eat that big, juicy burger with large fries and a coke, your body will hold onto those calories for dear life, after all, you just tried to starve yourself to death - that's the way your metabolism works, like it or not.

Be smart about your weight loss plan and you'll see the results you want.

Here are some tips that can help you to lose a reasonable amount of weight quickly:

Eat a Good Breakfast

Did you know that you can burn 5% more calories when you eat breakfast in the morning?

That's right. Your body is a wonderful machine that thrives on fuel, just like cars do. When you give it fuel in the morning, your metabolism will run at optimal speed, which then burns up more calories.

Throw Out Your Junk Food

Go through your cupboards and throw out all of those fatty snacks that you love so much. You can't afford to have this stuff hanging around always tempting you to cheat.

After you've gotten rid of the unhealthy foods, replace them with healthy snacks that you'll enjoy. Discover the wonderful flavor of fresh fruit again. Nuts and raisins are also a great snack food, as well as, dried fruit.

Wait until you feel hungry before your reach for a snack.

Put Out a Tip Jar

Make your own tip jar and put it somewhere safe. Every time you achieve one of your weight loss goals, put a dollar or two into your tip jar - or maybe even splurge and pay yourself five or ten dollars.

This is your reward money for doing a good job and sticking to your goals. It'll be fun once you've reached your desired weight and you can take your reward money and go shopping for something special.

Dance Around

If you love music, you can pop in a CD or put on your ipod and wiggle and jiggle your way through some fun exercise. Dancing is a great way to get your body moving and your circulation flowing again. Even if you can only do the two-step, moving from side to side is way better than just sitting on the couch for several hours.

I hope these tips will help you with your weight loss goals and I wish you much success in losing those extra pounds and keeping them off for good.

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It is not enough to just do cardio exercises. To ensure you have the best looking body possible, you must incorporate muscle workout into your exercise routine. You will be amazed at the results. You dont have to use heavy hand weights or complicated machines in order to get a good muscle workout. You can use light weights with targeted exercises that will have you looking and feeling your best.

If you are serious about building muscle, you need dedication and motivation if you are to succeed. Major motivation factors for you can be the compliments you get on the appearance of your body. It may be having the freedom to choose clothing according to your tastes instead of your size.

When you add a muscle workout to your exercise routine, you can help to quicken results if you are trying to lose weight. You cant turn fat into muscle, but you can cause fat to burn quicker when you use a muscle workout as an aid for weight loss.

The less fat your body carries, the more the muscle is visible to the naked eye. If you work with low weights and high repetitions when you begin your muscle workout, you will be strengthening and building your muscles. It doesnt matter if you use hand weights or prefer exercise machines, adding a muscle workout to your exercise program will have you feeling great.

Keep in mind that when you feel sore after a muscle workout, this is not an indication of a good workout. You should not use muscle soreness as an indication of a bad work out either. Muscle soreness merely means that you are causing your muscles to do something they arent used to doing. Once your muscles get used to being worked out, you shouldnt feel any soreness at all. In the beginning you can expect to feel sore for a few days if not longer, but as your muscles learn what you expect from them, they will be happy with the workout and not afford you much soreness unless you overdo it.

You can be on your way to a firmer, trimmer body with a muscle workout. Any workout is a good workout for your mind and your body.

For more information about Muscle Workout, feel free to visit us at: Muscle Building

You may already have heard of a very popular diet called calorie shifting diets, and this article will discuss some aspects about it, and whether or not it is safe to follow.

Firstly, the calorie shifting diet is unlike any other type of diet (low carb, low fat or low calorie) that deprives your body of any specific food groups. The foods that you consume in this diet will work to boost your body metabolism naturally.

1. Why Are Calorie Shifting Diets Better?

Calorie shifting can help you lose weight very quickly without you having to starve and feeling deprived of energy. You will need to eat 4 complete meals every day, consisting of nutrients from all the important food groups.

Even though other diets can help you to lose weight too, they require abstaining from eating most foods, and usually leaving their dieters deprived of energy and nutrients. Many people, including myself, have given up when we cannot tolerate the starvation. Not only will you feel hungry every day, you will also be tired and unable to perform tasks properly.

2. The Low Calorie Diet

It is true that burning calories can help you to lose weight. However, you should not starve yourselves of food and not consume any calories at all. This is a mistake that many dieters make, and it does not yield much weight loss results in the long term.

The reason for this is simple: When you starve your body, your metabolism will decrease due to the reduction in calorie consumption. When that happens, less energy is used, thus reducing the amount of calories you burn. This is why some people can eat large amounts of food and not put on any weight, while there are others who starve themselves, but see no weight loss results.

3. The Atkins Diet

This is another difficult to follow diet that will produce very good weight loss results. Again, it encourages a deprivation of food, which causes many dieters to give up halfway and start eating a lot of carbohydrates again. When that happens, all the weight that was lost before will be regained quickly.

4. How Do Calorie Shifting Diets Work?

This diet has been very effective for a lot of people who have tried it. It teaches you to eat the right foods that are most helpful to boost your body's metabolism and burn fats naturally. Results can be expected relatively quickly if implemented correctly.

The foods that you are required to eat daily are divided into 4 smaller meals. You will eat from all the important food groups, since there is no need to deprive yourselves of food.

Each meal that you consume consists of calories from very different foods, thus the term "calorie shifting", because you are changing the type of calories at every meal. By following this type of eating pattern, you can achieve faster fat loss due to your increased metabolism speed. Learn more about calorie shifting diets at the website link below.

Do you want to learn the real truth about calorie shifting and fat loss? See the author's review of the Breakthrough Calorie Shifting Diet Plan discovered at http://www.review-best.com/best-weight-loss-site/fat-loss-4-idiots.htm that has helped her lose 55 pounds in total!

A very famous author indeed, whose name I really should remember, once said that he attributed his great literary success to the fact that he only ever wrote when he was in the mood and yet he had been so prolific and acclaimed. What a lucky man; such great talent, so effortless. Asked how he achieved the right mind set for writing, he replied "every morning at 9am I make sure I'm in the mood". Hard work and discipline did it for him. It seems the harder he worked, the luckier he got.

Now the obvious lesson if you want to learn it is that if you really want to lose weight, you have to get yourself motivated to do it, whether you feel like it or not.

Success is a pinch of desire mixed with a double handful of determination and persistence. Motivation is not a tap that you can just turn on. It's a bit more like a rusty old well pump that needs a lot of attention to get it functioning. To help you get the motivation flowing, work out the answer these 2 simple questions. Write your answers down. Leave them where you can see them. Often.

1. Why do you want to lose weight? Dig deep till you find the real reason, not what you've been told to believe. The motivation for your weight loss has to be dear to your heart and vitally important for you - even if it seems a silly girly reason like not wanting your high school friends from 20 years ago to freak when your unexpectedly massive frame bears down on them at the reunion.

If you don't have a rock solid personal reason to lose weight, you are not going to do it. You have to put weight loss as one of the very top priorities in your life. You can't do that if you don't sincerely believe in its importance to you. So identify your reason and acknowledge it, grab a pen and get writing: "I want to lose weight because..."

2. How are you going to go about losing weight? Do you have the determination to go for broke with a low carb or meal replacement option or is that too much too soon? Are you going to join a "boot camp" type of fitness class or take regular brisk walks on your own?

Remember whether you opt for fast or slow weight loss, sooner or later you have to take up the weight control diet and regular exercise program that is going to keep your weight low and steady for the rest of your life.

Plan ahead with your short, medium and long term goals. The more detailed your plan, the better your chance of long term success. So, I'd be writing something like: "My plan to lose weight is to eat....my exercise routine will be..."

Once you have identified your reason to lose weight and worked out a plan, don't hesitate. Get into it. Review your plan at regular intervals and be tough but fair on yourself.

Train your brain and your body will follow.

Rosie Peters gives common sense advice, encouragement and tips for weight loss, sensible diet and lifelong fitness. Sometimes it's not what you want to hear, but what you need to know. Visit Rosie at weight-control-diet-advice.com.

Rosie's e-Book Weight Loss is Simple may be what you're after. Check it out & get a FREE copy of her popular e-Book Fat No More, while you're there.

Diet and proper nutrition plays an important key factor in fat loss.

A healthy diet needs to be well rounded with the proper amount of nutrients, vitamins and minerals - which also includes a daily intake of fiber, protein, and good source of fat.

Not only do we need a balanced diet - a proper meal plan is also required.

Below are 11 ways to lose weight -

1) Quality protein in a daily diet.

Processing protein requires the greatest expenditure of energy, and you will burn more calories digesting it than carbs and fat.

Dietary fat, on the other hand, is so easily processed and turned into body fat that there is little thermic effect. The amount of energy required to process carbohydrates falls between that of protein and fat.

As well, protein creates satiety so your tummy is satisfied longer.

And protein is a great building block for maintaining and building lean muscle (which is one of the main factors for controlling your metabolism).

2) Fiber

For fibers, eat plenty of vegetables, fruits and high fiber unrefined grains.

Fiber in your diet will help you fill up - which is beneficial for fat loss.

3) Eating Fat is a good way to lose weight

Don't ignore the good fat.

Not having enough fat in a diet will result in more cravings, and a negative impact on the hormone levels in your body

Good sources of healthy fats are nuts, seeds, nut butters, avocados, olive oil, organic meats, eggs, coconuts and virgin coconut oil.

Why not Start each day with a handful of nuts, it is also a great source of fiber. By eating nuts, you balance out your blood sugar early in the morning, meaning you're more likely to use fat as energy and can help curb cortisol, the hormone that eats into your fat burning musle tissue

4) No Trans Fat please

Avoid processed foods and sweetened products, such as high fructose corn syrup.

5) Eat more - 5 to 6 meals a day

Eating small meals every 3 hours will increase your metabolism and reduce fat storage.

This is a proven fact that many models, athletes, body builders and lean people abide by.

6) Eat Breakfast Daily

Most people fail to do this.

Eating breakfast is way to break the fast during the sleeping period, and is a great way to boost your metabolism.

By skipping breakfast, your metabolism will run slower which mean the body will not burn body fat.

Your body needs energy, and breakfast provides that source which allows your body to burn more body fat!

Not only that, breakfast helps to stop those cravings later in the day, and maintain your energy level whilst lowering stress levels.

Research has proven that people who ate a veggie omelette for breakfast ate 81% less the rest of the day than a group who ate porridge for breakfast.

Don't know about you - but it sounds like a great way to lose weight!

7) Sleep before 1030 pm

Everyone needs a good sleep. Lack of sleep is one of the main contributors to fat storage.

8) Take more fish oil

Great source of balancing blood sugar levels and reducing carbohydrate cravings.

Fish oil is great for the health, and has the ability to stimulate the fat burning genes, and slow the fat storing genes.

9) Drink plenty of water

If you want to burn body fat quickly, drink a minimum of 8 glasses of purified (filtered or boiled) water a day.

Water will flush out harmful toxins, increase your metabolism and importantly make it difficult for the body fat to accumulate.

10) Mill Flax Seeds

Great source of omega-3 fatty acids, and for women this can help reduce the amount of estrogen-16 in womens' bodies. Estrogen-16 causes fat storage in the hips and thighs.

Milled seeds can be sprinkled on salads, protein shakers or other dishes you see fit.

11) For a Healthy Body, You Need to Exercise

Go for the high intense interval training and strength training. Forget the long boring cardios.

High intensity exercises such as Turbulence Training are far more effective for fat loss and overall health.

There you have it, 11 easy ways to lose weight.

Each meal that you consume needs to have calories coming from protein, carbohydrates and fat. Your body needs each of these in small amounts throughout the day.

As well, drinking plenty of water and planning for regular workouts are great natural ways to lose weight today.

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Do you struggle to maintain or lose weight? If so, you are certainly not alone. Obesity is on the rise and becoming an epidemic in our society. Why are so many people overweight? Can we blame our genetics? Are we are plagued by a slow metabolism? Certainly, we cant be the victims of our own self indulgence, can we?

I advise people that losing weight is like starting a new business. It takes careful planning, proper public promotion, consultation with the appropriate experts to set up the structure of the program, and most importantly, a tireless dedication to finish the task despite the guaranteed peaks and valleys along the way. Unfortunately, much of our society expects rapid results, and once they realize the flaw in a fad diet or quick fix, they become frustrated and look for the next overnight solution.

Let me point out the following critical challenges that often block weight loss success for many clients. The list below identifies seven major reasons people fail to attain their desired weight.

1) Unrealistic expectations As mentioned earlier, people are impatient and want instant gratification. Often, clients are motivated by special events, such as weddings, reunions, or office bets with peers. Once the event passes, the desire to maintain change is lost, or the person may miss the deadline altogether. The answer is to set realistic goals for losing 1-2 pounds per week, understanding that it takes time and you may not lose weight every week. Be patient and work hard.

2) Scale obsession How many of you get on the scale every morning? Weight will fluctuate by 1-3 pounds at times based on water retention, dehydration, and of course too much overindulgence. Gradual weight loss is best, and those who dont see positive change each time they get on the scale often get frustrated easily. I recommend weighing yourself once per week on the same scale, on the same day, and at the same time of day to ensure accuracy and reliability. This might be tough, but it will disappoint less and provide a clearer picture of your progress.

3) Skipping breakfast You probably have heard that breakfast is the most important meal of the day. This is true because it kick starts your metabolism, provides fuel for activity, and also reduces the urge to eat unhealthy snacks before lunch. If you are rushed in the morning, buy healthy items such as fruit, yogurt, granola bars or cereal bars that can easily be consumed on the way to work or at your desk.

4) Failing to pack your lunch I firmly believe that packing a healthy lunch on a regular basis is essential to avoiding weight gain. If you dont, it becomes that much easier to grab fast food with co-workers or order in fare that is high in calories, hydrogenated fats, and sodium. You also have a higher probability of having desert when eating out.

5) Eating too few meals per day Yes, its true that you should eat 5-7 times per day, but the portion sizes must be appropriate. Eating every 2-3 hours will prevent significant hunger pangs and eating binges. More importantly, it speeds metabolism and caloric burning throughout the day.

6) Poor grocery shopping I stick to the mantra of If its not in the house, you cant eat it. Always prepare a list of foods before going to the store, and never go shopping when you are hungry. This strategy will help eliminate unhealthy temptations and stumbling blocks.

7) Not drinking enough water Drinking water helps our muscles maintain cellular volume and flushes our system of waste products. It also prevents dehydration and excess water retention (water weight).

Brian Schiff, PT, CSCS, is a respected author, physical therapist and fitness expert. You can sign-up for his free online newsletter @ http://www.thefitnessedge.cc.

Copyright 2004 Brian Schiff. This article was first published in Business First Columbus, Ohio in 2004.

The other night I was watching a special on Larry King Live about the hit T.V show "The Biggest Loser." The winner, Bill Germanakos, along with his twin brother Jim were both guests on the show after each lost about 150 lbs and completely changed his life forever.

The show was truly powerful and inspiring.

Something that Bill said struck me as very interesting.

He said, "I didn't really understand how to eat healthy. What I thought was healthy really wasn't."

Then he went on to discuss how the whole team of experts on the show educated and helped him to make the dramatic changes in his life.

He was thrilled that he not only made these dramatic changes in his life but he now knew how to make them permanent.

Now let me ask you:

Do you REALLY know how to eat healthy?

Now, I hope I'm not being overly direct but I've got tell you... Nowadays it seems like everyone knows how to eat healthy.

Wouldn't you agree?

But the reality that no one can deny is that by in large, we kept getting fatter.

One of the biggest problems here is that as Bill mentioned, most people have no clue how to eat healthy. More specifically, it's obvious that millions of people have become brainwashed by the marketing of large companies that advertise that their products are "healthy" when in fact they are anything but.

Whenever I go to the supermarket it seems to me that almost everyone is buying foods that are advertised as "healthy" or "heart-healthy" or "low fat" or "low carb"...etc

Ironically, it seems like most people fail to acknowledge the foundation of "nutritional intelligence," which is:

Healthy foods don't say it on the package!

In other words, the ultimate brand of premium quality fuel is "natural."

Robert Van Gardner is the Founder and CEO of Vitality Publishing LLC, a company that helps people eliminate excess fat, while making breakthrough transformations in their physical vitality and overall quality of life. He's the author of "Living Life Lean: Discover How to Transform Your Body and Your Life -Quickly, Naturally and Permanently." To learn more and sign up for his popular 10 day course visit http://www.LivingLifeLean.com

How Do I Calculate Caloric Needs Based On My Goal (gain/loss/maintain)?

Listen, figuring out how many calories a day you need to lose weight, maintain your weight or gain weight really isnt too hard. And with the formula Im about to give you plus a very cool website, you can easily track where you are and what you need to do daily to reach your goals. So lets begin!

IF YOU DONT KNOW WHERE YOU ARE, THEN LOSING, MAINTAINING OR GAINING WILL BE IMPOSSIBLE!

Step 1:

Take your current body weight in pounds (lbs) and multiply by 11.

Example: 194 lbs x 11 = 2134 calories

This is what I need to just keep what I have, without moving. But remember, you do move. So you have to then calculate your metabolic factors into this so off to step 2

Step 2:

Figure out your metabolic factor according to the table below.

But first, some definitions to help you determine where you might fit in:

Slow Metabolism: You basically look at food and you seem to put on pounds. You can gain weight by eating salads but its difficult to lose the weight.

Moderator Metabolism: You can gain weight if you try. You can lose weight if you try. You really dont have trouble losing weight depending on what you want to do.

Fast Metabolism: You are the skinny guy or gal who can eat *ANYTHING* and it makes no difference. Gaining weight is difficult. Losing weight can happen overnight. Just by watching T.V. you seem to shed pounds.

Metabolic %

Under 30 years old
Slow Metabolism- 30%
Moderate Metabolism- 40%
Fast Metabolism- 50%

30-40 years old
Slow Metabolism- 25%
Moderate Metabolism- 35%
Fast Metabolism- 45%

Over 40 years old
Slow Metabolism- 20%
Moderate Metabolism- 30%
Fast Metabolism- 40%

Example: 2134 calories x 35% = 746.90

I took my calories needed above just to sit here and not move and multipled it by my metabolic factor and I find that I need an additional 746.90 calories because of my specific metabolism.

Step 3:

Put it together.

2134 + 746.90 = 2880.90 calories

I need 2,880.90 calories to maintain my current weight with my current activities.

Note: You can also adjust your metabolic factor if you do something that might take you to the next level. If you are a moderator metabolism person but you do distance running, it might make more sense to put your self in the fast category since you burn a lot more calories.

Step 4:

Now change the above with about 500 calories every day to reach your goals!

Lose Weight: I would take 2880.90 500 = 2380.90

Maintain Weight: I would just leave it at 2880.90 and continue what I was doing in my activities

Gain Weight: I would take 2880.90 + 500 = 3380.90

Note: 500 calories a day is just a general term everybody uses to say that adding this amount is within safe limits. Eat too much, and you end up storing fat. Cut too many calories and your body just goes into starvation mode and ends up retaining more fat. 500 is a safe, recommended guideline.

Step 5:

You must track what you are eating so youll know if youve made your goal for the day. And tracking food does not have to be complicated with weights and scales.

It's a shame that so many people just start training and never figure out what they need to eat daily to reach their goals.

You can keep doing the math over and over as you reach a goal. If you are bulking, your requirements will change as you progress. And when you lose weight they will as well. You might want to lose weight, reach a target weight and then maintain. So you will do this formula again when you have hit the weight you want.

Marc David is a bodybuilder, writer, and author of the the e-book "The Beginner's Guide to Fitness and Bodybuilding" (BGFB): What Every Beginner Should Know but Probably Doesn't. The Beginner's Guide is oriented towards fitness minded men and women who are just starting or have worked out for years without results. To learn more about the Beginner's Guide, visit Beginning-Bodybuilding at: http://www.beginning-bodybuilding.com

The reason why most diets do not work is due to the body's conservation capacity. During a diet, the body protects itself against what it perceives as starvation. It does this by cannibalizing the lean muscle tissue that uses up calories.

Diets that take off more than two pounds in a week primarily remove the water and lean tissue from the body. Diets that are based on water pills (diuretics) do this directly, but the same effects are felt by most low-carbohydrate diets.

Many high protein diets usually produce weight loss for some time. This is because the body only uses as much protein as needed and the rest is changed to ammonia, which must be cleared from the body. The liver produces the amino acids required to convert this ammonia into urea, which is then passed out in the urine. Urea and ammonia are toxic to the body and are said to be hard on the kidneys and liver.

People lose weight rapidly because of loss of water as the kidneys draw moisture from the tissues in order to flush these protein waste products from the body. This means, the body chooses the lesser of the evils and forfeits necessary hydration to get rid of the toxins.

The reason we put on weight once the diet ends is because the desiccated tissues are quickly rehydrated and the lost weight regained.

The result of a high protein diet is that it makes the dieter feel tired and the burning of calories reduces. Since the body is trying to prevent starvation, it starts to use up tissues that burn calories, which are the lean muscle tissues - instead of the fat that the dieter actually wants to lose.

To learn more about the powerful workouts you can do to build muscle and burn

fat at the same time, visit http://www.positiveattitude4life.com

Frank is a former body guard, professional martial artist and trainer. He will show you the proper way to do turbulence training

Can you financially afford high cost diet plans, expensive foods and supplements, a gym membership. You may hear of all the hype regarding the no carb diet plans and have may even seem your friends shed lots of pounds on them. Controlling the number of servings and portion sizes something many diet plans resort to, while others use other systems like the point systems. It's just that most people are clueless about the subject of "diet plans" and how to actually control their body and weight.

Diets are just simply what you eat on a regular basis. A good diet plan should give your spirit a lift and make you feel better, both physically and mentally. When selecting a meal plan, make sure you are consuming a balanced and complete diet. The best way to stay on a diet is to find healthy snacks and low-calorie diet foods you enjoy.

Weight gain occurs from fat accumulation and fluid retention caused by protein deposits in the body. It can be confusing to know who is telling the truth, who is totally basing their "fact" on studies that have never been promoted by anyone other than themselves, and who really has a handle on weight loss and general health and fitness. Weight loss plateaus are a fact of life for most dieters. Weight training will increase muscle mass, which burns more calories than body fat. Meditation helps you lose weight and feel relaxed.

Before beginning the diet and/or fitness programs described in this Website, you should consult a qualified physician, dietitian, fitness professional and/or other medical professional, particularly if you are pregnant, nursing, elderly, or have any chronic or recurring conditions. Of the successful dieters, 83 percent said that they did it on their own, designing their own eating and exercising programs based on their needs and preferences.

There are numerous weight loss diet plans out there. Weight loss , diet plans, and muscle building is a great way to accomplish the body many dream about. People are willing to try gimmick diet plans, pills, and even plastic surgery for weight loss results. Lose weight, get fit, and have more energy. The bottom line is discovering a healthy lifestyle that you can implement forever is the key to long term weight loss.

Kevin King is the author and webmaster of KevinKingOnline.com. For more information on the subject of weight loss, visit Top Secret Fat Loss Plan

While a healthy diet and routine exercise are essential to a healthy lifestyle, we all know that losing weight is not always the easiest thing in the world and sometimes we need a little boost. As more of us strive to live a more natural life we look for holistic ways to improve our lives. This of course includes weight loss supplements. Here is a list of natural weight loss herbs that can help give you the boost you need to help you lose those extra pounds.

Please keep in mind that herbs can interact with prescription medications and it is advised that you talk with your doctor before starting any type of herbal supplement. Below you will find a list of herbs to help you win the battle of the bulge.

Cayenne - this herb contains a little ingredient called capsaicin which helps to stimulate saliva and digestion as well as giving your metabolism a kick in the rear so that it is functioning at safer and healthier level.

Alfalfa - this herb works as a diuretic, and seeing as how 60% of your weight is water, getting rid of excess water is beneficial when you are looking at the numbers on the scale. Alfalfa contains saponins help make fats more soluble, which helps move them out of the body.

Chickweed - there have been several studies done that show this herb helps break down fat molecules. When used in combination with Burdock root which balances the oils and fats in our body the chickweed helps to break the fat down and the burdock root helps move it out.

Cinnamon - helps to create a thermogenic burn in the body and it helps lower cholesterol. It has been shown to be incredible beneficial in fighting off diabetes caused by obesity.

Green Tea - this herb works much like coffee but also contains Vitamin C and flavonoids, which are compound antioxidants. This herb has been used for years to help increase weight loss and curb appetite.

Dandelion root - this herb works on the liver and helps to increase the metabolism of fat. The dandelion root works in the body as not only a tonic cleaning out the toxins we ingest, but it also works as a stimulant to help get digestion going and revving up the metabolism.

Fennels - are a wonder weight loss herb. They not only help rid the body of excess water, they curb hunger and improve our energy levels. You can make a very nice herbal tea with fennel seeds and Nettles to help drink away your excess pounds.

Nettles - this herb is very rich in Vitamins C and E as well as packed with calcium, magnesium, silica, iron and potassium and it helps to remove toxins from the body and though how it helps with weight loss is still not understood, we know that it works. Hawthorn - an herb that decreased the amount of fat in the blood and improves circulation. We also know that Hawthorn berries also help to stimulate the adrenal gland and the thyroid as well as breaking up the undigested food in the stomach so that it can be removed.

Of course, there is an ancient Chinese Formula: Lotus Leaf, Poria, Bush-cherry Seed, Chinese Yam and Hawthorn Fruit. These herbs can be found in 999 Fitness Essence.

One should seriously consider using herbs as an alternative to pharmaceutical weight loss products. They are safe, effective and have on harmful side effects.

Kathryn Soloff is the mother of 8 children and a natural foods cook for over 30 years. She is co-publisher of http://www.natural-remedy-dot-com.com/ where she provides additional advice, tips and hard to find information on Cardio Machines.

If you're reading this, you probably either want to know what you'll have to do for the air force physical fitness test and/or how to train for it.

This article will cover both.

What Is Involved In The Air Force Physical Fitness Test?

You'll be doing exercises in the following 4 areas: aerobic (running), body-composition, push-ups, and crunches.

Now, you'll be rated on a scale of 1-100, but the trick comes with the age groups. You see, with different age groups comes different demands.

Just to state the obvious, the older you are the less you'll be required to do.

If you want a full list of these ages and the requirements you can visit
http://usmilitary.about.com/od/airforce/l/blmalefitness.htm if you're a male and
http://usmilitary.about.com/od/airforce/l/blfitfemale.htm if you're a female.

3 Steps To Training For The Air Force Physical Fitness Test

1) The first thing you'll want to do is write down the top grade you can get for each category. For example, 60 pushups would be a perfect 10 for a 20-25 year old.

After you do this, add a few reps and shoot for that. I would personally shoot for 70-75 just to be safe (and maybe impress your future officers).

2) Since you're going to be training to failure during your air force physical fitness test most likely, I would suggest training to failure while you are preparing for the test. However, this is taxing on your body so do not do it everyday. You can try it every other day or ever 2 days, depending on certain factors such as how much you eat, your genetics, etc.

3) The third thing you'll want to do to pass your air force physical fitness test with ease is to start learning how to visualize. It's going to help you tremendously through the grueling workouts the air force will put you through, and it's going to help you reach your goals faster.

The requirements for the air force physical fitness test aren't too hard, but if you're out of shape now they will prove to be a challenge.

Using these 3 techniques, and making sure you prepare in advance, the air force physical fitness test should be a walk in the park for you.

And if you need to lose a lot of weight to make it easier (remember, doing anything with your body will be much easier if you weigh less), there are a large variety of books that are available to help you get a fit body in the shortest amount of time as possible.

Jeremy Reeves believes he's found the best products on the market to help you get in great shape fast. If you're going to start training for the air force physical fitness test, you have to check out the book called "Turbulence Training" that he's reviewed for you on his website - http://www.fitness-product-reviews.com

Have those extra pounds worrying you? Are you unable to fit into your old dresses anymore because you have gained a few inches on your waist and sides? Or has your doctor told you that you need to do something about your weight fast to remain healthy? Well, weight loss is something that a lot of people try to do for a number of reasons. Some of the reasons are mentioned above. There might be a few more reasons like, you might want to look more attractive for a date or that your new job assignment might require you to lose some more weight. Well, as many are the people looking to lose weight quickly, as many are their reasons.

For a quick weight loss you must follow all of the below mentioned activities very sincerely. And if you do practice them religiously, you are bound to get a quick weight loss than with any other method, except for Liposuction.

The first thing that you need to do for a quick weight loss is to increase the amount of physical exercise that you do. Yes, for a quick weight loss, you need to put in a lot more effort than what you usually do. This would ensure that your body burns more fat and that too as fast as possible. Also add running or jogging to your schedule. A couple of miles of jogging or running everyday can considerably accelerate the fat burning process.

The next thing that you should do is to have a heavy breakfast. This ensures that your body's metabolism is put into the top gear right from the morning. This helps a lot in weight loss because when you get up in the morning, your internal organs are still in a relaxed state as they were while you were asleep.

You can find out more about Carb Rotation Diet as well as much more tips on diets and Fat Burning Tips by visiting Quick Weight Loss Secrets

Log onto the internet and look for weight loss tips and you will come across a hundred different websites offering them. There are 'Top 10 weight loss tips', 'Top 50 weight loss tips' and 'The best 3 weight loss tips'.

But when you browse through them all, they either have repetitive content or are out there to promote a weight loss company.

They all start off with a testimonial saying 'How I lost 30 pounds in one week' and so on. But the question to be asked is, 'Just because it worked for him, will it work for me?' The answer to this question is no. I mean, it might just work. But the keyword here is 'might'. It brings into account a certain level of probability.

In this article, I am pouring my heart out. Being an obese person all my life, I know what it takes to get those stubborn kilos off your body.

Lifestyle changes

Simply eat less and burn more. You don't need to give me $1000 to get this tip. You don't need to go through a 2000 page e-book or buy a video tape that shows you cranky exercises. The only thing that you need to do is get a calorie counter and measure the calories that you are eating.

Now get into the habit of exercising regularly and measure how much you are burning. You can start off with moderate exercises like a slow walk. It will be difficult but the end result will be much better than popping miracle pills into your mouth to lose weight. Try to maintain a healthy lifestyle.

Keep realistic goals

Accept the fact that you are obese and it will take time for you to shed those kilos. The faster you accept this, easier it becomes to lose weight. Keep realistic goals. Do not accept to lose 30 pounds in 15 days and so on. Once you have a realistic goal, work towards achieving it and slowly but surely, you will be there.

For more info visit : Weight Loss Tips

Want the best tips to reducing a fat stomach?

Here are the 6 basic tips to get you started -

1. Write down everything you eat - monitor what you're eating and get a clear picture of your eating habits. If for various reasons, you stray one week, you simply review your food intake and adjust where necessary to get you back on track.

2. Use smaller plates: research has found that most of us feel full when out plate is empty, regardless of how much we eat. And when you have 4 to 6 healthy mini meals a day, you will not be hungry. Control the cravings and you will lose the stomach fat.

3. Emotional Eating - Cut out the source of feelings that need feeding and find ways other than food to feed them (such as going for a walk or talking to friends). Also while sugary foods gives a fast emotional fix, research has shown that omega 3 fatty acids found in oily fish, pumpkin seeds and nuts such as walnuts, can help life your mood. So eat smart to conquer your moods!

4. Green tea is often used solely to help people lose body fat. However, it is particularly effective when used in conjunction with other fat loss regimes. If you are in search of the best and the most effective method for reducing weight as well as maintaining it for life, you should add green tea to your daily diet as well as to your lifestyle.

5. Snack wisely. Not all snacks are created equal; having an apple or cookie mid afternoon might seem like a treat and a source of energy. However, the energy is short lasting and you will likely find yourself starving by the end of the work day.

6. Enjoy your meals and don't wolf it down. It can cause problems such as indigestion, especially in over-weight people because it takes up to 30 minutes for appetite hormones to reach the brain with the message that you're full. By that time, you could have eaten 3 to 4 times too much!

The key to getting it all together is planning - plan in advance to cook and shop for the groceries. That way you will cut out all the take away foods and junk food from your diet. And remember to stay active and exercise consistently to slash more body fat.

These are the keys to reducing fat stomach.

For Answers on How to Lose Body Fat And Build Muscle, Visit

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I love to snack. I love the satisfaction of crunching on something salty and following it up with something sweet. I am a self-proclaimed snackoholic. Most people when they think of weight loss, they immediately cut out snacking. What a shame! Without snacks, our lives would be dull with only three square meals each day. I will change your perception of snacking by showing you how choosing the right snacks will help you lose weight and feel better throughout the day.

Why we snack:

There are many reasons why we choose to snack. Sometimes it is because we are bored. Maybe it's because we had a stressful day. Other times, it is because we are simply hungry. If you are truly hungry, even at night, you should have a snack. The key is to snack for the right reason with the right balance of foods. When our bodies are used to eating high sugar, high fat "junk" foods we begin to crave these types of foods. Let's face it: fat, sugar and salt taste good. They may make us feel better temporarily, but after our bodies digest these types of foods, we usually feel worse than before. These sugary, high fat foods will raise our blood sugar levels very quickly giving us more energy, but they will also cause our blood sugar to come crashing down at a very fast rate. This can make us feel tired, sluggish and irritable.

It's important to train your mind to think differently about snacks and your eating habits so you begin to crave the right types of foods. It is also important to keep in mind that a snack should be designed to keep you satisfied until your next meal; it shouldn't fill you up completely.

Snacking can raise your metabolism:

When most of us think of dieting, we think of ways to cut out foods or meals. We automatically restrict and deny ourselves food in hopes that we will lose a lot of weight. Well, that usually works against us, especially when we stop dieting. The key is to eat every 4-5 hours. If you have breakfast at 6:30 am and lunch at noon, you need to eat a mid-morning snack. By restricting snacks, you are putting your body into starvation mode and actually slowing down your metabolism. If you frequently eat healthy foods, you will add "fuel to your fire" and contribute to burning more energy and increasing your metabolism. Always remember that you should be focusing on lifetime changes, not just short-term weight loss goals. Eliminating snacks forever is not realistic, but changing your snacking habits will provide you a lifetime of benefits.

The good, the bad and the ugly:

There are snacks that are really good for us, and those that are not so good for us. When planning your snacks, you want to consider a balance of lean proteins (like nuts, lean meats and low fat cheeses) with a whole grain or high fiber food (like fruits, vegetables, whole grain breads or crackers). Some examples of snacks for a mid-morning energy boost could be a low-fat yogurt, 1 ounce of nuts with a piece of fresh fruit, a high fiber/high protein granola bars, or 1 Tablespoon of peanut butter spread on some whole grain toast. Stay away from the high calorie, caffeine-coffee drinks and muffin from your favorite coffee shop. You could end up consuming around 800 calories and 30 grams of fat from one snack! Stick to snacks that are around 200 calories. If you are feeling sluggish mid-afternoon, try reaching for a whole grain pita and some hummus or make your own trail mix with dried fruits, granola, nuts and some small chocolate pieces. You will have a lot more energy from foods that fill you up, rather than a bunch of empty calories. Also, stay away from drinking soda pop. Try keeping water with you all day and sip on it. Water will give you the feeling of having more energy than a sugary soda. If you tend to snack at night in front of the television, try occupying your mind with a new task. Try crossword puzzles, knitting, or scrap booking. Place your snack food in a small bowl, instead of taking the whole bag with you. This will help you with portion control. And, when thinking of snacks, remember "out of sight, out of mind". If it's not in the house (or at the office), you will be less tempted to eat it!

Treating yourself:

We all like to treat ourselves every once in awhile. The key is moderation. Try healthier options of your favorites and eat less of these high fat, high sugar foods. And, remember it is okay to have a treat. Don't beat yourself up for eating a chocolate chip cookie or having a piece of cake at a birthday party. These special occasions are part of our lives and should be enjoyed. Just remember to balance these foods out with plenty of healthy foods and exercise and you will be on your way to your weight loss goals!

Heather Stefan is a Registered Dietitian with more than 7 years experience with a Bachlor's degree in Dietetics. Heather gained knowledge throughout her career working in both outpatient and inpatient care at two seperate hospitals, writing for local newspapers, and teaching community classes. Her specialities include: weight management using a non-diet approach, lifestyle modification, cardiac care, pre and postnatal maternal health, and diabetes.

Heather is currently a licensed provider for Real Living Nutrition Services, which provides online weight management and nutrition coaching. She is also a health educator in her community and writes a nutrition column for her local newspaper.

URL: http://www.reallivingnutrition.com/HeatherStefan.aspx

If you want to do the Men's health belly off program, here is the ultimate challenge from the 8 week program.

For example, when it calls for 50 pushups, you could do 25 pushups, rest, then another 15 pushups, rest, and then finish with 10 more pushups. Then you'd move to the 25 jumps.

Let's take a look at each exercise and the form for all movements.

First up, you start with 50 Prisoner Squats. In this exercise, place your hands behind your head, squeeze your shoulder blades together, keep your chest up, and do regular bodyweight squats. To squat, push your hips back first, then bend your knees and squat until your thighs are parallel to the floor. Squeeze your glutes, and push yourself back up to the start position.

The second exercise is the classic pushup for 50 reps. Place your hands slightly wider than shoulder width apart on the floor, squeeze your abs and keep your body in a straight line from head to feet. Lower your chest to the ground, keeping your body in a straight line, and then press up to the start position.

Twenty-five jumps are next. Start with your feet shoulder-width apart, quickly drop your hips and then jump up. Land softly and bend your knees to absorb the impact, then explode up into another jump as quickly as possible. Repeat for all 25 jumps.

Next, move to Stability Ball Leg Curls for 25 repetitions. Lie on your back and place your feet on top of a ball. Squeeze your butt and bridge your hips up so your body is in a straight line from heels to shoulders. Bend your knees, contract your hamstrings, and curl the ball toward your butt while keep your butt up in the air. Return to the start position and do that 24 more times.

Keep the ball handy, and get ready for 50 Stability Ball Jackknifes. Place your elbows on a bench and the laces of your shoes on the ball. Your body will be suspended in a straight line between the ball and the bench. Squeeze your abs and keep your body in a straight line as you tuck your knees into your chest by bringing the ball forward.

Use the bench for the next exercise as well, where you'll do 50 step-ups (25 for each leg). Place one foot on the bench, and use that leg to pull you up to the standing position. Step back down, return the foot to the floor, and then repeat. Do all reps for one side and then switch.

Time for some upper body exercises. This time, you'll do 25 pullups. Grab the bar with an overhand grip and hands slightly wider than shoulder-width apart. Pull your chest up to the bar with each rep. This is one exercise where almost everyone will have to split up the 25 reps into smaller chunks. Do whatever you can, but there's no doubt your workout will slow down here.

Then move into forward lunges for 50 reps, doing 25 for each side. Stand with your feet shoulder-width apart, and step forward (with a slightly exaggerated step), place your foot on the ground, bend the knee and drop your hips straight down. Push through the lead leg to return to the start position. Do all reps for one side and then switch.

Next up is 50 Close-grip Pushups. These are the same as regular pushups, but with your hands placed only shoulder-width apart, no wider. Keep your elbows tucked into your sides to emphasize your triceps.

Move back to the bar to do 50 Inverted Rows. Set the bar at hip height in a squat rack or smith machine, lie on the ground underneath it, and grab the bar 3 inches wider than shoulder-width apart. Keep your body in a straight line and row your chest to the bar while supporting your weight on your heels. Squeeze your shoulder blades together at the top of the movement.

Now its back to 50 bodyweight squats, regular style, with your hands in front of you or at your sides.

Then finish off with 25 chinups. Grab the bar with a shoulder-width, underhand grip and pull your chest up to the bar. After 24 more reps, you are done.

Congratulations, you've completed the Bodyweight 500 workout!

Visit Turbulence Training for more fat burning bodyweight exercises.

Many people in America struggle with their weight. This struggle often intensifies with the coming of the New Year and the resolutions we all make. In the midst of the pressure to resolve or enhance one's life, many dieters feel like they should try to make yet another attempt at a New Years weight loss program. However, this attempt normally comes out of a quick and pressured decision to get on the resolution bandwagon and shed those extra pounds. As a result, most New Years weight loss programs only last for at most a few months before we end up going back to our old eating habits, and we once again bid adieu to our resolution to have a new body, new weight, more energy and healthier eating plan.

This year, try to prepare in advance. Go into the dieting season with a plan of action, goals and dedication to your goals. Here are some ideas:

Tips on how to make the right diet resolutions -

1) Prepare in advance. Many people fail in their New Years weight loss programs because they choose a diet in haste and don't have enough information and they don't understand the diet concepts.

2) Play matchmaker. The first step in creating a personalized weight loss plan is understanding your dieting style. Here are some questions to help you choose the right weight loss program for your needs.

A) What type of foods do you like?

B) Are you willing to alter your eating habits?

C) Are you willing to engage in regular physical activity?

D) Do you lead a busy lifestyle?

E) Are you looking to lose weight and then maintain that weight loss?

F) Why do you want to go on a diet?

3) Educate yourself. Now that you have answered the above questions, you probably have a good idea as to how, when and why you diet. These answers are important as they provide road signs pointing to what diet may be right for you.

For example, if you like eating all foods and want a flexible and long-term diet then it's likely the Weight Watchers diet is a good fit. Alternatively, if you like eating lots of meat, fish, cheese and eggs then the South Beach Diet plan may be for you. The fact is there are many diets; it's more a matter of finding the right one for you, than listening to what other people have done. Choosing a well-matched diet for your individual tastes and character and this will give you greater chances of weight loss success.

4) Don't set your sights too high. When dieting, it's important to take baby-steps and work up to your goal rather than setting a far-reaching goal the very first time. Therefore, to ensure you're successful, set attainable monthly goals. If you're not sure what to shoot for, one pound per week, or 4 pounds per month is a good weight loss pace.

5) Finally, Embrace your decision. Once you've become acquainted with your dieting personality, educated yourself on the many weight loss programs and weight loss products available, chosen the one that suits you best and set realistic goals you're in a much better position to diet. So make your diet plan, pat yourself on the back, embrace your decision to lose weight healthily and get started.

Dieting for weight loss management and better health is a gift. There are many people in the world who don't even have enough food to eat on a day to day basis, therefore, this year look at dieting from a completely different perspective. Consider your ability to diet, eat well and select healthy foods a blessing rather than a chore.

Check out Diet Concepts for tips on different diets as well as recipes and diet plans.

Snack Throughout the Day
Contrary to popular belief, snacking throughout the day is much more healthy and likely to result in weight loss than starving yourself and eating only a few large meals. It will help keep your energy levels up and you will be less likely to overeat in one sitting.

Avoid Alcohol
This is probably one of the easiest ways to shed pounds, especially if you are only a social drinker. Alcohol (especially beer and wine) is loaded with empty calories and has nearly seven calories in every gram. If you must have a drink, replace your usual ones with nonalcoholic beer or wine - they have nearly half the calories of the regular stuff.

Drink lots of Water
Drinking water can help stave off hunger and help you eat less. In fact, try drinking a glass of water before each meal to help you eat smaller portions. You'll find that you will feel full without stuffing yourself.

Try Cinnamon Gum
It's said that cinnamon flavor is more stimulating and can keep you satisfied longer than fruity or mint gum.

Sleep In!
Getting enough sleep is essential to help the body rejuvenate and revitalize. Sleep depravation can inhibit weight loss more than you think. Make sure you get plenty of sleep each night (7-8 hours).

Energy Pill
While I would certainly not say that taking a supplement (such as the Zantrex energy pill) is always a guaranteed quick-fix, I do think that it can help jump-start weight loss by encouraging a new and improved lifestyle. Using a weight loss supplement to help shed those first few pounds may just be the motivation you need to sustain long-term weight loss.

Don't Shop Hungry!
Do not...and I repeat...do not go food shopping on an empty stomach! It will only result in impulsive buys of junk food, which is not only bad for your health but perhaps your wallet as well.

Join a Gym
If you have trouble getting motivated to exercise at home, join a gym! Most gyms have free exercise classes for members and you're bound to find one you enjoy. See if they offer hip-hop dance, salsa, cycling, yoga, kick-boxing, etc. Many also offer gender specific classes, perfect for individuals who are not comfortable exercising with the other sex.

Buy a Bathing Suit
It may be 30 degrees out, but go out and buy your absolute favorite bathing suit. Buy it in the size that you are hoping to (realistically) be in the summer and use that as motivation to get yourself in shape!

Losing weight can be hard at the best of times. But there are some things you can do that can aid and even speed up your weight loss. Here are some simple things you can do to give your dieting and weight loss efforts more bite.

Eating

Eat Slowly... Give your food time to reach your stomach so you know when you're full and you won't eat more.

Eat Breakfast... This increases metabolism by 25% as your body gets a regular supply of energy so it's less inclined to store.

Eat 3 Meals and 2 Snacks... Same as before, your body knows it's getting a regular supply of energy. This also gives you the knowledge that there is never too long to wait between meals so you're less likely to binge and crash.

Moderate in Restaurants... Difficult when you're out enjoying yourself but remember to eat in moderation.

Stay Away From Fast Food...Do you need a reason?

Carry Some Fruit for Emergencies... If you're far from home and you feel hungry and there's a candy store nearby! Take out and eat your piece of fruit instead.

Chew Some Gum... Evidence shows that the act of chewing tells your brain that your hunger is being satisfied yet the gum has few calories.

Drink Plenty of Water...Ensure hunger is really hunger and not thirst by getting enough water everyday.

Food

Snack With Fruit Not Chocolate...This alone should cause weight loss.

Watch Your Portion Sizes... It's all too easy to cut down the amount of meals you have but then increase the portion sizes. Control the quantity as well as the quality.

Choose White Meat and Fish...Red meat stays in the bowel for ages and is still fatty when trimmed, stick to easily digestible white meats.

Avoid Dressings... Yes, even the low fat ones - some of them still contain lots of fat and calories. Avoid them altogether if you can.

Involve Salads...Make them part of most meals - they contain so few calories and still have nutrients.

Go Healthy... Choose brown bread instead of white, choose brown rice instead of white. Any food you normally choose, see if there is a healthier alternative. The healthier option is nearly always the weight loss option.

Lifestyle

Exercise... The dreaded E word was going to show up sooner or later! If there is one sure fire way to help a weight loss plan, exercise is it. You don't need to run a marathon! Just do small regular amounts, your scales will thank you.

Eat Before Food Shopping... Food shop on an empty stomach and you'll be back at home with every quick fix food there is. Eat before you go so you don't shop in survival mode.

Weigh Yourself Weekly... And do it at the same time of day. Tip - Do it as soon as you awake. Once a week and you will clearly see weight loss results.

Exercise Some More... It will improve your body shape.

Cut Down on Alcohol... The amount of calories that alcohol contains! One heavy night and you may as well have had another meal or two.

Get Satisfaction From Your Success... Observe your efforts and appreciate every step. Get satisfaction from every pound of weight loss.

By Simon Gould and taken from http://www.fitnessbegin.com/ - the well-being resource.