Fat Loss 4 Idiots Review

Here is something that you never hear anyone talk about when it comes to weight loss. That is, how our emotions come into play when we attempt to lose weight, or to achieve any goal for that matter.

For the longest period of time I thought that guilt way a nonproductive emotion. Just recently I came to realize how wrong I was. Guilt is much more than nonproductive, it is counter productive. So much so that it prevents us from obtaining our goals, in this case, losing weight.

Naturally, you ask yourself how this works. It is quite simple really. Guilt is the mechanism that allows us to bind together two contradictory thoughts, beliefs, desires or actions.

Here is a simple example, one pertaining to your weight loss program. Let us assume for a moment that you are overweight. It is on your mind a great deal of the time. You are unhappy with this condition. As a matter of fact, it plagues you. It is on your mind constantly and you absolutely plan to do something about it. Maybe you are even in the process of dieting and exercising right now. Okay. So you have had a long, frustrating day. There is a pint of chocolate ice cream with your name on it in the freezer. You know in your heart that eating it will be counter productive. Jeez, it is worse than that. No only will it delay your weight loss, it will actually put weight on your thighs. What do you do? You guessed it. You eat the pint of ice cream.

What is the mechanism that allows this to happen? What is it that allows you to know for certain that what you are doing is against your own best interests and you do it anyway? Duh, it is guilt. Guilt is the means that allows us to bind these absolutely, contradictory actions together. We are dieting (or plan on dieting) and eating ice cream at the same time. Not to beat a dead horse, but what makes this alright in our minds and emotions. Guilt.

By this time you are saying to yourself, do not be silly. This is the most ridiculous thing that I have ever heard. Well, stop and think about this for a few minutes. Find other examples in your life where this can apply. You will discover that it is no so silly after all.

When you come to the realization that this may in fact be true, you should be asking yourself what can be done about it. The easy answer, on the face of it, is to just stop feeling guilty. Easier said than done.

You see, guilt has a small army of allies. This army of allies only strengthen the power of guilt. These allies include, but are not limited to, low self esteem, self pity and a general negative outlook on life.

By now, the picture is beginning to look hopeless. Not so. The fact of the matter is that there are a number of people who lose weight every single day. What is it that they do to successfully lose weight? What is it that I can do to duplicate their success?

The single, most important and powerful thing that you can do is to set your goal. When you establish this goal it has to be set in stone. Ghandi use to talk about taking a personal vow. I take this to mean to establish your goal at the highest and deepest mental and emotional levels. When you do this then every action that you take will contribute to arriving at your goal. That includes the slips and missteps.

Anyway, there you have it, something to think about. If you have tried to diet and lose weight in the past, and were unsuccessful, perhaps you have gained some insight as to why. With some self reflection perhaps your next attempt will be your last.

Sign up for our free ecourse: 10 Steps To Lose Weight Without Dieting

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/fatburnerreviews/herbal_fat_burners.html where she provides additional advice, tips and hard to find information on Weight Loss

Last week was one of those testing ones - you know, the ones with lots of lessons in them! The fact of the matter is that 'life happens'. Because we are only human, and not perfect, we err from our focus of comfort loving and return to comfort eating. Keeping a focus on happiness at these times is a lesson in itself.

So we turn to food when the going gets tough. Worse still, we then give ourselves a good mental beating for having eaten inappropriately. As all our negative messages flood back with vengeance, our focus on happiness and self-love disappears. How helpful is that? The stress that this causes only leads us into more inappropriate eating. It is all a vicious circle!

What we actually need is love, understanding and compassion from ourselves. We also need to refocus on the thoughts and actions that make us happy. The steps to take at these trying times are easy but unfamiliar so they require practice.

Remember, this is a new mindset, abundant with love and so if you have reached out inappropriately for food try the following steps...

1. Switch off the 'Negative Natterer' that fills you with guilt and shame.

2. Reflect on the situation with empathy and understanding.

3. Reflect on what learning you can gain from your present situation.

4. Make a list of all the positive signs of love that surround you.

5. Consider the actions you can take that are self-loving.

6. NOW TAKE ACTION

7. Praise yourself for your change of thoughts and actions.

No more berating yourself for being human. That is a certain way back into the trap of long-term comfort eating. Life is too short to be trapped in such a vicious cycle. Life is for living and for loving. And that means loving yourself enough to fill your life with happiness, not pain and torture, where food, weight and size are concerned.

The remarkable thing is that the more self-loving you are and the happier you make your life and thoughts, the more your lose weight. Watch how quickly you get back on track with your healthy eating when you practice this 7 step action plan. Watch the happiness flow back to you - you deserve it.

Chrissie Webber is a published author, business coach and leadership trainer. As Managing Director of Life-Shapers Ltd she is developing her online weight-loss motivation company http://www.lifeshapers.co.uk into a franchise of Life Shapers Weight Management Coaches.

Her track record in the area of weight management is firstly a personal one. Following a lifetime of weight issues - at her heaviest, over 21 stone and a massive size 30 - she has personal experience of diets and their devastating effect on size and psyche.

With a background in nursing, psychology and business coaching, coupled with a lifetime of dieting, she developed and successfully used a series of models and tools that enhance weight loss motivation. Now over 5 dress sizes smaller and having sustained her weight loss for several years she has written a book about her motivational journey. Weight Loss, Life Gain - A Motivational Journey to Permanent Weight Loss was published in January 2008 by Accent Press.

Her Blog http://www.chrissiewebber.co.uk and free monthly eZine now offer support to others.

Plan to solve your weight-loss problems in 3 weeks? This is possible if you understand what is happening to the neuro-chemical and hormonal systems in your body.

The cumulative results of decades' worth of research have led experts to conclude that the key to speedy, lasting weight loss lies in nurturing and repairing three interrelated body systems. In order to make the biochemical changes necessary for fast weight loss, the glandular, neuro-chemical and hormonal systems each need to be given specialized treatment inoder for weight loss to take effect.

You may want to start off with a three-week plan. It starts with a well-rounded basic meal plan, then adds key nutrients in week 1 that restore the master weight-loss glandsthe thyroid and adrenals. Then week 2 adds nutrients that boost neuro-transmitter production, making it possible to dodge the powerful food cravings that sabotage weight loss during the second week of most diets. Finally, week 3 incorporates foods that naturally boost hormone levels, shutting off fat cells' genetically programmed drive to plump up in order to produce more estrogen. The result is a strong restorative base that optimizes all three areas of the female weight-loss puzzle through week 4 and beyond so the weight continues to reduce and never returns.

Each week fine tune your slimming system

In addition to following a pound-paring meal plan designed to nourish the entire body, each week you'll incorporate two dietary approaches scientifically proven to optimize the health and functioning of the glandular, neurochemical and hormonal systems, in that order. Rather than shocking your body with a hard-to-maintain diet overhaul, you'll move your slimming program together over three weeks, ensuring effortless weight loss that lasts for life.

Activate the thyroid to fire up fat burn

Take a muttivitamin rich in selenium. The study-proven dose: 200 meg daily. With ample selenium intake, the thyroid and adrenals can be healed in just three weeks. This will helps to reduce fatigue and keeping energy levels high. You may also choose to sip ginseng tea during high-stress times. Hundreds of studies show that ginsenosides, ginseng's active ingredients, shield the thyroid and adrenals from stress, lowering production of diet-sabotaging cortisol and boosting energy by as much as 50 percent within three days.

Stabilize neurochemicals to conquer cravings

Consume aminos at regular intervals. Tyrosine and phenyl-alamne are the building blocks of dopamine. And according to UCLA researchers, including them in every meal could dramatically increase mental and physical energy levels, plus dampen cravings for sweets and fats in as little as one week. You may wish to savor cocoa each evening. The theo-bromine and phenylethylamine in cocoa raise the brain's production of serotonin,dopamine and gamma-aminobutyric acid (GABA), neurochemicals that boost mood and control cravings. Research suggests that enjoying a little each evening by savoring an ounce or two of quality chocolate or a mug of hot cocoa can cut night time cravings by 50 percent.

Balance female hormones to eliminate belly fat

You may choose to snack on soy. As the ovaries' ability to produce hormones slows with age, phytoestrogens can help, ending the body's genetic drive to pack on more estrogen-producing fat. Consume 12 ounces of soy milk or a half cup of phytoestrogen-rich legumes, tofu, flaxseeds or cruciferous veggies daily. Swap refined carbs for whole grains. White flour, sugar and other refined carbs flood the bloodstream in as little as 20 minutes after consumption, causing insulin levels to spike. The problem: Insulin not only shuttles sugar into fat cells; it also stimulates production of androgens. These male hormones bind to the hormone receptor sites in cells, making the body think estrogen is in short supply. To nix the hormonal confusion, opt for fiber-rich whole grains, which are slowly absorbed. This cuts insulin spikes, reducing androgen overload by 20 percent to help restore estrogen balance.

You may want to try out this healthy staples, that serves as the base for this plan. For each week during the first 21 days, you can fine tune it to include that weeks system nourishing strategies.

6 servings of breads, cereals, rice
3 servings of vegetables
2 servings of fruit
3 servings of milk, yogurt, cheese (preferably fat-free)
3 servings of eggs, beans, nuts, soy.

Ito Nakamura is a Internet Health Enterprenuer specialising in marketing health supplements; health exercise equipments & beauty products. http://www.detoxprofessor.com

1. Eat Breakfast

Skipping breakfast sends a message to your body that you are starving because you have not eaten for around 18 hours. But missing the most important meal of the day means you end up craving carbs by mid morning and invariably going for a sugary snack.

2. Eat Snacks

You need to eat regularly through the day to keep your blood sugar levels stable - ideally you should have a healthy snack mid-morning and mid-afternoon.

3. Smoothie does it

Get into the habit of having smoothies for breakfast and snacks. They are easy to digest and very nutritious.

4. You've gotta chew

Pay attention to each bite of food you take. Chewing slowly helps release nutrients making it easier for your stomach to absorb them.

5. Sit at the Table

Sitting up at the table can actually improve your digestion as your stomach is not slumped over. Also in front of the TV is where most people do their overeating.

6. Don't over eat

Eating a really heavy meal is a bad idea as you have little chance burning up those calories before you go to bed.

7. Get plenty of sleep

A lack of sleep results in a dramatic increase in hunger and leaves you craving carbohydrate snacks.

8. Banish that bloated feeling.

Cut out salt, sugar, junk foods caffeine and refined and processed foods as they can lead to bloating and digestive problems.

9. Kick the Habit

Try and pin point the reasons why you overeat - whether its boredom, stress, loneliness, habit or anger. Once you do this you can change your habits and lose weight.

10. Eat good fats.

Omega -3, -6 and -9 are essential fatty acids and can be found in oily fish, nuts, flaxseeds, raw shelled hemp seeds and vegetables. Avoid saturated fats as these put on weight and can block your arteries.

11. Detox

Give your body a break to kick start a weight loss program. Drinks lots of juices, salads and fruit teas.

12. Have soup before you eat

Eating soup before a main meal can make you feel more satisfied and will stop you wanting a pudding afterwards.

13. Wake up your digestion

Start the day with a cup of warm water and a squeeze of lemon. This helps wake up your metabolism.

14. Exercise

Do 30 to 40 minutes of exercise at least 3 times a week.

15. Don't Shop when you are hungry.

You'll end up buying all kinds of things you know you shouldn't. Instead, have a light snack before you head off, and make a shopping list to take with you and stick to it!

16. Eat more not less

Make sure you eat heaps of vegetables, wholegrain, legumes, beans nits seeds and oily fish - this way you'll have no room for sugary snacks!

17. Get quicker

Do 5 minutes more activity than you did the day before. Muscle burns calories even when you are not exercising so building more muscle means losing more weight.

18. Only eat 1 biscuit at a time.

If you want a biscuit - take 1 biscuit out of the tin, close the tin and put it away. If you really crave another biscuit then go back to the biscuit tin and take another out. This stops you taking a handful of biscuits and eating them just because they are there.

19. Eat when you are hungry, stop when you are full.

Listen to your body it will tell you when it has had enough - don't ignore it!

20. Eat in pears

Overweight women who ate 3 small pears a day lost more weight on a low calorie diet than women who didn't add the fruit to their diet, according to researchers from Rio do Janeiro.

Mike Toal is the author of many articles on dieting and healthy weight loss. For more information on this and other weight loss plans visit his website http://www.weight-loss-programs.co.uk

Excessive weight is definitely a top concern for many people as our culture has become very sedentary and much of our food is packaged with empty calories, so we are prone to obesity or excessive weight problems. Readers and consumers are always interested in weight loss regimens because it is estimated that as many as eight in every ten people experience health and fashion problems linked to obesity or excess weight. Here are some weight loss tips that will surely work for you if you decide it's time to get your own weight issues under control:

Consume about five servings of vegetables and fruits at a minimum each day. Such foods are packed with vitamins, antioxidants, and fiber which provides you with a sense of fullness that can help to keep you from over-indulging. Fruits and vegetables also naturally have lower calorie counts.

You may have thought that skipping meals would help lower weight. Think again. Skipping meals isn't a good idea because firstly, it can lead to ulcers, and secondly, you'll tend to eat more because of over-hunger during your next meal, so it basically defeats the purpose of skipping a meal in the first place. Instead, you should have about five to six very small meals throughout the whole day, instead of the usual three large meals. Eating more frequently will actually help balance calorie intake, regulate your blood sugar levels and keep your metabolism chugging along at a steady pace all day.

Take the time to learn how to read and interpret product labels especially on packaged food products that claim to be healthy. You'll often find that they are actually a lot less healthy than they claim because the food serving listed is much smaller than most reasonable people would eat. Or maybe an item is low fat, but has a ton of sugar in it.

Start fitting some regular exercise into your day. You'll keep your metabolism pumping away, actively working to burn calories and stored fats in the body. Such rigorous activities would also help you excrete toxins from the body through sweat. Enrolling to a gym and getting involved in physical sports are sure ways that the body can effectively and beneficially sweat it out. About 30 to 60 minutes of overall physical activity three to four times a week is what you want to strive for. If you are too busy to go the gym or get involved with sports, a half hour walk a few times a week would also do the trick. The idea is to get up and move and keep your body working efficiently.

If you're looking for a weight loss solution that is easy to follow, then be sure to take a look at Fat Loss 4 Idiots The program is simple to follow and comes with an online diet generator so you don't even have to think about what you need to eat. Just follow the plan.

For more diet tips, read Emma's article on How to Lose Body Fat You can also read more details about Fat Loss 4 Idiots at: http://www.squidoo.com/fatlossforidiotsdiet

If you want to know how long will it take you to lose 20 pounds you need to ask yourself what you're willing to do in order to lose that much weight as fast as possible. This is very important because you can lose 20 pounds in as little as 2 weeks, though it's not the easiest thing in the world. If you go for 4 or 6 weeks, it's much easier. Keep reading to see how long it takes to lose 20 lbs. with several weight loss methods.

Lose 20 pounds in 2 weeks:

If you want to lose 20 pounds in 2 weeks, your best bet is to use a detox diet. This is a liquid diet which is based on fruit juice. A detox diet flushes your body of useless, undigested deposits of fat, and also induces weight loss because it's a low calorie diet. You can definitely lose 20 pounds in 2 weeks with that kind of diet. However, don't use this diet for over 2-3 weeks because it loses it's effectiveness. A juice detox diet isn't easy to stick to because we're used to eating solid food each day, but it can get you fast results. I recommend the Master Cleanser diet.

Lose 20 Pounds in 20 Days or 3 weeks

If you want to lose 20 pounds in 3 weeks, the best option is to pick a diet and fitness program which revolves around cardiovascular routines. Sticking to such a program for 45-60 minutes each day and eating a reduced carb diet can get you the results you want. It will take some determination for you to stick to such a regimen for 3 weeks, but you'll be much slimmer and fitter by the time you're done. I recommend a program called Turbulence Training because it's highly effective.

Lose 20 Pounds in 4 weeks or 1 Month

The minimum time frame which I mostly recommend in order to lose 20 pounds is 1 month, even though I've shown you how it can be done faster. In1 month you can lose 20 pounds by using a weight loss program which is based on Calorie Shifting. This is a weight loss method which allows you to lose weight fast by manipulating the types of calories that you eat thereby 'tricking' your metabolism to remain running high, so your body is like a fat burning furnace. A calorie shifting diet is easy to stick to because it's simple to use, you don't starve yourself, nor do you need to do hours of exercise. Losing 20 pounds in this way is recommended because it's the easiest way in which you can maintain your weight loss to the future. I recommend using the original Calorie Shifting diet: Fat Loss 4 Idiots.

As you can see the answer to the question of how long it will take you to lose 20 pounds is really up to you.

To read how you can start to lose as much as 9 lbs. in 11 days and keep it off, visit this webpage:
How to lose 9 lbs. every 11 days with The Calorie Shifting Diet

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. To read more about how to lose 20 pounds fast, click here: How To Lose 20 Pounds In 4 Weeks Or Less. It's a review of ways to lose 10 pounds fast (including a detailed review of Turbulence Training and Master Cleanse). Just double the time frame for each weight loss method reviewed to see how long it will take to lose 20 pounds.

Weight gain normally takes place in people who have slow body metabolism and their body is not able to burn calories at a normal pace which leads to accumulation of these calories which in turn turns into fat. Now the best way to lose weight fast is to speed up your body metabolism. Read on to discover how you can speed up your body metabolism as well and lose weight at a rapid pace.

Have an appropriate amount of sleep- You see people who don't sleep at least 8 hours a day tend to gain a lot of weight. Therefore make it a point to sleep at least 8 hours a day without interruption.

Do yoga- Yoga has been known to be one of the best and the easiest ways to speed up metabolism. Not only does it help in boosting your body metabolism it also helps with weight loss to a very large extent. Yoga might be a bit difficult to start with at first but once you get used to it and get into a routine you would find it extremely easy to lose weight using it. Also if you can't find the motivation to get started with yoga it's always recommended to go to one of those yoga classes where you already have several people trying to lose weight. This not only provides you with the motivation to do it but also makes it easier as you have company around you.

Eat smaller meals- Another aspect you should look into is to eat smaller meals instead of having big heavy meals daily. Try to cut down your big meals into 8 small meals a day & eat them slowly instead of gulping it in quickly.

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There are many reasons why we would like to get rid of belly fat. The most common is probably that it simply isn't attractive. But nowadays, many of us are equally as concerned with the studies showing that a flabby pot belly and a short lifespan correlate very closely. We also know from studies that with consistent exercise and a healthy diet, flabby stomach fat will eventually go away. However, it is so hard for most of us in a fast-paced society with strict time demands to avoid purchasing some cheap fast food on our way from one appointment to the next.

The biggest mistake in the weight loss attempts of various civilizations throughout history has always been trying to lose belly fat through starvation. Amazingly, after thousands of years of this diet failing to deliver long-term results, the practice is still continued widely today. Sure, you will lose weight in the short-term if you don't eat, but your body will also begin shutting down as it moves into energy conservation mode. You'll find yourself lethargic and unable to think straight. And if you ever decide to eat what your body needs again, you'll gain weight very quickly. If you don't decide to eat what your body needs again, you'll likely die young.

The irony here is that we all know that the proper way to lose weight is by patient exercise and a proper diet. We also know that this will make us healthier and live longer. But so few of us seem able to actually do this.

So, how about a compromise for the rest of us? Instead of eating only healthy food, you can eat mostly healthy food and just reduce the portions of your unhealthy foods. And, of course, no matter what diet compromises you make, daily exercise is a must for proper weight and health. Sorry, we all simply can't live a healthy life without daily exercise. At least you're still allowed to eat the unhealthy foods you love, just in smaller portions.

Don't worry if you are losing weight and your belly size hasn't gone down. Just stick to the program. There is no such thing as a specific type of exercise you should be doing to burn fat from a certain area. Your body has a set order it burns fat in regardless of the type of exercise you do. Just be patient and keep losing body fat and soon you will be able to lose stomach fat as well..

However, if you would like to pack some muscles into your belly, you can do exercises to target that six-pack. Sit-ups are of course the old, sometimes painful way. Many people now prefer twists, where you stand with your legs apart and then twist your upper body side to side. Toe touches are also good, but you may have to start with knee touches and work your way down over time.

Are you struggling to Lose Stomach Fat? Are fed up with not seeing any visible results for your weight loss? Dispel weight loss myths and check out what is the best way to lose stomach fat and get flat sexy abs.

Angela Neo is lifestyle writer and internet marketer. She has written on numerous online publications on subjects like fitness, weight loss, fashion and lifestyle. She runs a weight loss website at http://www.losestomachfat.net

Losing weight can be difficult, and when you're talking about those last few pounds to make yourself super skinny, it can be especially hard. The truth is that starving yourself or eating less won't necessarily do the trick. The solutions has to be a combination of balanced, nutritious meals along with exercise at least three times a week. Sticking to a good diet and steady exercise can be hard but it is essential if you want to become super skinny!

Eat more balanced - more often!

The trick to losing that fat is to eat more balanced meals, and eat them more often. and still get daily exercise. You can eat just about anything as long as it's nutritious and in good portion. Smaller meals still satisfy your hunger but keep your metabolism up so that your body can be a fat-burning machine. Eating right and exercising is the key to feeling and looking great.

Don't skip meals - ever!

The most frequent mistake people make when trying to get super skinny is thinking that not eating will solve their problems. If you don't eat you won't have any energy to exercise and this will not lead to weight loss. It's important to get the idea of starving yourself out of your thoughts right away and commit to a healthy means of losing weight.

The body doesn't function without the proper nutrients it gets from your food. With insufficient food, your metabolism slows down drastically to compensate for the lack of food. So, you're actually doing more harm than good when you don't eat. And, any weight you lose will just be water weight.

So, why is it SO hard to get super skinny?

Why does it seem so difficult to get super skinny, but maintaining weight can be so simple for a lot of people? Most of the time, when people exercise they aren't being as efficient as they could be. They stop between exercises, rather than just laying back a little bit, and this will drastically slow down the fat-burning process. That burning sensation is a good thing!

Commit to a lifestyle change!

It's important to make a commitment that this is the day you change. Put down the potato chips and pick up some carrots or celery! Slowly add some healthy changes into your diet and build up your stamina by exercising for at least 20 minutes every day. If you keep up with a plan you'll be guaranteed to see the results!

Wonder why some people can lose weight so easily, yet it's so difficult for you? Want a solution that actually works? If you're looking for a sure fire solution, check out: Lose Weight Really Fast

Brandon Walsh is considered an expert author in the fields of biblical nutrition, weight loss, and healthy living.

Heard before on an online healthy weight loss program? These programs are specially designed to help individuals like you who want to lose weight fast, and yet healthily. These weight loss programs are ran online, which is a major advantage for people who have busy and hectic schedules which prevent them from going to the gym.

If this is your first time joining an online healthy weight loss program, you will most probably be thinking whether it is worth it for you. Usually, most of the weight loss programs are worth it, but it really depends. Keep in mind that you must choose a weight loss program that suits your objectives, needs and costs.

You will need to find out what services, features and benefits that these weight loss programs offer to you. I've highlighted some of them below for you.

Healthy Eating Dieting Plan
You have already realized that eating healthily is an integral part of any weight loss program. Usually an online healthy weight loss program will have a variety of healthy food recipes that you can make yourself at home. Most of them includes drinks and also tips on how to shop for healthy products at the grocery.

Weight Loss Exercise Plan
Exercise is also a very important aspect for losing weight. Therefore, the online healthy weight loss program should provide you with a detailed exercise plan that suits your lifestyle and schedule. Usually, they would have a long list of exercise plans for their members to choose from. If you can't find one, you should be able to consult one of their fitness trainer and come up with one of your own.

Online Message Board and Community
This will be the main channel that you will keep in touch with other members about your progress and difficulties. You can find a lot of very useful information being posted and shared here.

Free Trial Periods
Nowadays, because of the fierce competition among online healthy weight loss centers, most of them now offer a 7 day or 1 month trial period. Don't miss out on this! You don't have to commit yourself to any weight loss centers yet. Try them out for a short period of time, get to know what they offer you and then only decide.

The above are just a few of the main things to keep in mind when you are looking for online healthy weight loss programs.

Want to get even more tips on how to search for online weight loss program? Get a certified, professional coach to guide you today, for FREE. http://www.FatBurn4Idiots.com

So you want to lose 10 pounds fast? There are so many diets and training routines out there that all promise you can achieve huge success by using their product. The fact is there are some simple ideas that, if you apply them consistently will result in continued weight-loss which is safe and healthy. In this article I talk about my 5 keys to weight-loss and I am certain that by just following the steps outlined here you will lose weight very quickly indeed and have every chance to lose 10 pounds fast.

A major key to help you lose fat is to make sure you do not starve yourself. This is where many people who follow traditional dieting methods fall short. If your body is not getting an appropriate amount of fuel it begins to enter it's 'starvation mode' which means you will burn far less calories during everyday activity. The metabolism decreases and this is not conducive to fast weight-loss. Besides the obvious torment of traditional methods and the fact that muscle wastage rather than fat-loss is often their result, they also increase the chances of regaining any weight lost during the diet after its completion and any weight put back on is invariably fat. If you want to lose 10 pounds fast surely you want that 10 pounds to be made up of fat?!

This is what causes yo-yo dieting. You starve yourself for a few weeks and then end the program only to 'celebrate' the finish by finally being able to eat those foods you missed so much. This results in weight regain, leaving you depressed and frustrated and ready for another dieting spell. The cycle continues and is extremely unhealthy for both your body and mental health.

Below I give you my 5 keys to weight-loss that will help you to lose 10 pounds fast. If you are one of those people that constantly seem to be dieting you will find that making the following small changes to your lifestyle will greatly improve your long-term weight loss goals;

1. Eat 4-6 small meals per day, balancing your intake of nutrients. This helps increase metabolism as your body is constantly working to process the food, it also means you don't go hungry or get tires and will avoid you having to cheat by eating sugary foods to increase energy levels and stave off hunger pangs.

2. Start exercising - it may seem obvious but it is amazing how many people simply diet without any exercise. Even simple things such as parking your car in the space furthest from the shop, walking the dog or taking the stairs rather than the elevator will help. Activity has been proven to reduce the chance of depression and obesity and is a great way to stay young.

3. Use weight training combined with aerobic exercise - you don't need to lift massively heavy weights - just do a little, it helps regain any muscle mass lost during dieting and the aerobic workout will help increase the appetite appropriately. Muscle is important! When you increase your muscle mass, your resting metabolism gets a boost, and leads your body to burn more calories, even when you are doing absolutely nothing. On crash diets muscle is consumed by the body for energy so most of your weight-loss will be down to muscle wastage and not fat-loss slowing down your metabolism - do you get why 'starvation' diets don't work? They may claim you can lose 10 pounds fast but what use is that if its all down to muscle wastage and you can't keep it off?!

4. Eat Breakfast - this kick starts your metabolism for the day, meaning you will burn more calories and you won't get those 10 a.m. cravings, at which time many people make bad sugar-loaded snack decisions. Studies have shown that people who it a healthy breakfast actually lose more weight than people who skip it all together!

5. Drink Water - Your body is made up out of 60-65% water. Water is responsible for transporting important nutrients to the body's cells and getting rid of waste.

There are very few diets that help you lose 10 pounds fast and fewer still that can provide the continuous and long lasting weight-loss you are looking for. Ultimately it is up to you to get committed, get motivated and get determined to lose that unsightly, unhealthy excess weight - permanently. It is not easy, I know from experience, but I also know that it is definitely possible to lose 10 pounds fast or even more! Just by following the 5 keys to weight-loss above will give you a far greater chance of success.

Should you wish to learn more about losing weight and keeping it off please visit my website at Lose Pounds Fast where I review some of the products and programs that helped me and many other people to lose 10 pounds fast and permanently and also give you further tips on how you can lose even more weight and keep it off.

I hope you enjoyed this article and I look forward to hearing of your weight-loss success.

Isn't there more to it? Surely these aren't the only tips I need! If you wish to obtain further 'secrets' about weight-loss and fitness please visit Daniel's site at Lose Pounds Fast where he discusses in more depth, ways to transform your body and your life in a matter of weeks.

If you want to get back into shape it does not have to be all gym, gym, gym, why don't you lose weight by doing activities you enjoy. Most types of sports evolve some type of physical activity and is a great way to shed some pounds. If you want to lose weight you must burn off more energy than you consume on a day to day basis. This is why doing sports is good for losing some weight as it uses a lot of energy. Tennis, football, rugby, hockey, or any type of sport where you can burn off some energy and work up a sweat is all good for weight loss. It is important to enjoy the sport because if you do not enjoy it you are unlikely to keep doing it. You must do the sport at least 3 -4 times a week for a hour or two per session. It may take a month or so before you start seeing the benefits of it, but if you are enjoying yourself the time will fly by.

Obviously it is important to eat the right foods, doing 2 hours of physical activity then going home and pigging out on bad foods is not going to help you much. Try to set yourself a program each week where you might do 2 hours on a Monday, Wednesday and Friday and have a break on Saturday and Sunday. Try to make time for this and fit it around your lifestyle.

Swimming is another energy burning way to lose weight. Its great as it works all the muscles in your body at the same time, i bet you have never seen an overweight swimmer. However it is not considered the best form of weight loss as it increases your appetite more than other methods. Experts are not sure why but put it down to the cool water people swim in. As their research seems to indicate, by swimming in cold water people consume more calories afterwards than by swimming in natural water.

The bottom line is any type of exercise, be it swimming, walking, sports activities, or any other method where you can burn off some energy is all good for you. As long as you enjoy yourself and feel better about yourself , that is the most important thing.

Ian Bennett operates http://www.megaweightlossplan.com, a blog about weight loss. He loves giving away stuff and right now when you sign up you will get a great Newsletter. and its all FREE!

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No matter whether you need to lose a few pounds to a few hundred there are some changes that will need to be made for permanent weight loss. You need a weight loss plan to lose weight naturally.

If you have ever flipped through magazines and seen people's weight loss stories, they often share some common things. What might this be?

That you must make up your mind to chose to get to a healthy weight. Often there is a pivotal point, a reason that they said "that is it, I am losing this weight"! You need a weight loss plan that will truly help you lose weight and keep it off for good.

Losing weight naturally is not about deprivation, or exercising beyond what your body is capable of. And remember that it could be that it is not your lack of willpower or discipline in attempting to lose this weight for good. Your weight problem may very well be related to your fat burning furnace being turned off and your metabolism slowing down.

Learn to take control back in your life. Learn to add good healthy foods, moderate exercise and some secret metabolism booster foods and you can change the way you look and feel.

Being fat decrease the oxygen in your body and your muscles may atrophy from a lack of exercise. The more overweight a person gets, the less they feel like moving around. Added to that there may be pain mentally and physically. And yo-yoing back and forth in losing and gaining only tears down your body, skin and organs. It is plain unhealthy. But things can change. It is time for you to say "that is it, I am losing this weight"!

It only takes a few minutes several times a week to do proper light exercise to start becoming healthier, rebuild lean muscle mass and functional strength. There are certain exercises that turn your body into a fat burning machine.

It is important to have a weight loss plan that teaches you about foods that help you lose weight. Food can be your friend , not your enemy.

It's time to make up your mind to chose to be at a healthy weight, then making the life style changes necessary. Success will be yours.

An excellent way that gets the metabolism and fat burning revved up is to use certain foods. Next find out more about a weight loss plan that uses fat burning foods for greater weight loss.

Visit http://www.smartweightlossplan.com for a Free Bonus 18 Page Report "Keys to Finding the Right Weight Loss Program for You - A Guide to Healthy and Permanent Weight Loss"

Just a few days ago someone asked me if it's possible to lose 40 pounds in a month, and if so how she could do it. I decided to take the answer I gave her and to make an article of it. So here it is.

But before I write about how this can be done, let me say that I suggest you give yourself more time to lose 40 lbs. A month will require some drastic measures. But if you're adamant about it, read on. You need to be aware that in order to lose 40 pounds in 30 days, you need to create a massive calorie deficit. This isn't something which is easily done. It's possible to do this in just 2 ways:

1. Use a detox diet - A detox diet cleanses your body of a great deal of undigested pounds and helps you to create a calorie deficit. A detox diet includes drinking a lot of fluids, usually water and fruit juice (fresh juice). This kind of diet flushes you out and helps to stave off hunger. In this way it's possible to lose 40 pounds fast. In a month, it can be done. However, you need to be aware that this may not be the healthiest thing to do. Using a detox diet for too long can be detrimental to the body since you're not eating a lot of necessary nutrients. It's great for fast weight loss, but don't use it for too long.

2. The second way to lose 40 lbs in a month is to create the necessary calorie deficit by working out a lot and eating in moderation. You will need to do a lot of cardio (at least 4 hours each week) and also do strength workouts, but cardio is key. You will not be building muscle tissue in this month, you will only be losing weight. If you do enough cardiovascular workouts, and eat in moderation (a lot of vegetables and fruit and short on carbs), you may be able to lose 40 pounds in 1 month. But you need to be aware that this will require a massive effort on your part.

As I said, it's possible to lose 40 pounds in a month with the right kind of determination and willpower, but I suggest you give yourself a bit more time. It'll make it easier.

To read about the best detox diet and cardiovascular based diet, visit this webpage:
Diet plans to lose 10 lbs in 2 Weeks.

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. To read more about fast weight loss, click here: How To Lose Weight Fast And Never Gain It Back

This article gives free tips and advice about how to lose weight. Dieting does not need to be a choir, however many of the weight loss programs that are available make it this way. During the article, I describe an easy to follow diet or weight loss program which has helped me to reach a weight that I am now happy and feel comfortable with.

The solution to my weight problem

The first thing I had to do was to be honest with myself. I asked myself a series of questions:

Why are you over-weight?

I do not eat the right types of food and I rarely exercise.

How determined are you to lose weight?

Very determined.

Are you willing for this to be a long term project, or are you looking for a quick fix?

The quicker the better, however I realise that crash diets do not work and end up causing more harm than good.

Do you feel you have enough self-discipline to succeed?

I am not sure but I will have to have, to reach my target weight.

The weight loss plan

These are the things I must do:

Eat three healthy meals a day.

Exercise more. This will be achieved by leaving the car at home more often and by walking to certain places, such as my children's school. I will also take the children to play sports like football and tennis, as often as I can.

Fight the demons in my head who constantly tempt me into eating.

These are the things I must not do:

Snack in between meals.

Eat too many take-aways, I will basically allow myself one a week.

Lie to other people or even myself about what I have eaten.

This sounds so simple and is very easy to follow. I have to admit that it is not that easy to carry off, especially not being able to snack between meals. With determination you can succeed and the sense of happiness and pride you will feel when you reach a weight you are happy with, will make it all worthwhile.

I have included many related contents in my Health and Fitness Page and Weight loss page which you might find helpful and interesting.

More than $30 billion each year is spent on diet remedies and aids. Estimates from national surveys show that at any given time twenty five to fifty percent of adults in American are on some sort of diet. Many people are looking to herbs to aid them in their weight loss.

Permanent weight loss, whether you choose herbs or another solution, requires a commitment to a healthier lifestyle in general to be successful. Common causes for obesity today are poor eating habits, lack of exercise as well as poor diet. Other contributing factors are glandular malfunction, hypoglycemis, diabetes, emotional tension, love of food and boredom. Poor nutrition may be an important factor in obesity. Inadequate intake of certain essential nutrients can cause fat to accumulate in the body. Food your body does not use or cannot use or can be a poison to your system can be stored in body tissues. This can cause water retention.

Obesity can be a serious health problem. Americans are fatter and more stressed out than ever. Today Americans are no likelier to get regular exercise than they were ten years ago. Unhealthy choices in their diets also contribute to this problem.

Basically there are three approaches for managing weight through natural nutritional supplementation. Natural appetite suppressants are used to of course, control the appetite. Diuretic nutrients and herbs are used to decrease water retention. Lipotropic vitamins are used for their ability to reduce fat and cholesterol. These herbs and nutrients can aid with weight loss but once again permanent weight loss requires commitment to healthier lifestyle choices.

Herbs that are often recommended for aid in weight loss are yarrow, alfalfa, hydrangea, white ash, corn silk, hyssop, uva ursi, dandelion, juniper berries, gravel root, thyme, oat straw, seawrack, horsetail and parsley. These can be used as a tea for their diuretic properties.

Astragalus is recommended for increased energy and improving nutrient absorption. This herb should not be used if one has a fever. Aloe vera juice can cleanse the digestive tract, and is also recommended for improved digestion.

The next group of herbs is recommended to aid with weight loss because they aid in the metabolism of fat. Mustard seed, butcher's broom, green tea, cardamom, ginger, cayenne, Garcinia cambogia, and cinnamon that improve digestion and aid in the metabolism of fat. During pregnancy cinnamon should not be used in large quantities.

Guarana, ephedra, kola nut are appetite suppressants. Although it is a natural weight loss herb ephedra should not be used by those who suffer from anxiety, glaucoma, high blood pressure, insomnia, or heart disease. It also should be avoided if you are taking monoamine oxidase (MOA) inhibitor drug for depression.

Siberian ginseng aids in moving nutrients and fluids throughout the body. It also aids to reduce stress of adjusting to changes in new eating habits. This drug however should not be used if you have high blood pressure, heart disorder or hypoglycemia. Fenugreek is useful for breaking up fat in the liver. Fennel is a natural appetite suppressant and also removes fat and mucus from the intestinal track. These herbs help with weight loss in different ways.

This next group is recommended to stimulate the adrenal glands and improve thyroid function. That is how these herbs aid in weight loss. Licorice root, bladderwrack, sarsaparilla, borage seed, and hawthorn berry. Licorice can elevate blood pressure. It should not be used on a daily basis for more than seven days in a row. If you have high blood pressures do not use it.

When it comes to losing weight, weight loss vitamins and herbs can help. At http://www.healthyvitamininfo.com/ you can find information that will help you lose weight naturally.

Cardio exercise is NOT needed for the best weight loss workout routines. In fact, to get the most fat loss, you don't need cardio at all. Instead, you need to focus on strength training and fat burning exercise.

Whenever a client starts using strength, interval, and bodyweight exercises, I introduce them to the 3 biggest factors in fat loss.

First up, is social support. A study from Stanford University showed that social support is the #1 factor for success in female fitness programs. I'd bet that its also important in male fitness programs - no matter how much guys would be unwilling to admit it.

And this should come as no surprise...just look at the popularity of Internet message boards dedicated to fitness and fat loss.

And while the social support can come from your spouse, family members, friends, or co-workers, the Stanford study showed that individuals have a greater chance of sticking to an exercise program when they have to be accountable to an authority figure - such as a doctor, lifestyle coach, or trainer.

Regardless, don't feel that you need to do this on your own. Get some social support and watch your success rate soar.

(I also encourage everyone to do a lifestyle review with his or her physician, especially if you are over 30 years of age and previously sedentary. Better safe than sorry. And it's also great to get your doctor into your social support group.).

Good communication and professional instruction will significantly increase your chances of success.

The second most important factor is nutrition. That's right, what you eat is more important than how you exercise.

It's always tough for me to admit this, but its true. No matter how great a strength and interval workout can be, it's no match for eating a large pizza or scarfing down a huge piece of chocolate cake. Nutrition will always have the final word on your fat loss success.

So make sure you know how many calories you are eating and have an expert check to make sure that you aren't eating something that you think is healthy, but in reality is actually an obstacle to your success.

And finally, the 3rd most important factor in fitness is exercise. And the more customized your program is for you, the better your results will be. When you combine a great workout program with proper nutrition and accountability, you can make incredible changes...you can even feel like you are reversing the aging process.

And now there are less than 12 weeks until the first long weekend of the summer. Will you be ready?

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all.

Ok, so there are four days left until Christmas, however less than 24 hours left until all of the family gathering, foods and fun start. Our family will be getting together starting on Saturday and going all the way through next week. This means I have to get myself disciplined, and do so in a hurry.

I can not begin to tell you, if you do not experience it yourself, just how much and how many different foods there will be sitting in front of me over the next several days. You name it. Hams, turkeys, potatoes, stuffing, yams, I better stop, it is early morning and I haven't had breakfast just yet and all this talk about food...well you know.

Come to think of it I haven't even thought about the cakes, cookies, pies...yikes, I think I just did. So as you can see, the pressure will be intense over the course of this holiday season, but that's ok. I didn't expect losing 50 pounds to be easy. In fact I was and am expecting it to be hard. I call it punishment for packing it on in the first place.

With that said I see no reason why, even though it will be hard, that it can't be fun. Therefore over the next few days I am going to see if I can get a hold of different recipes for healthy food. If you have any good websites or ideas, please submit a comment, I would appreciate it. I enjoy cooking. Cooking is a great way to be creative with something, or feel a sense of completion when you make someone Else's recipe and it comes out great.

Also when it comes to the exercise portion of the program, I want to make that as fun as well. Besides the normal lifting weights, running/walking etc., maybe I will get myself involved some local sports club or something along those lines. A long time ago, in a galaxy far...oh wait that is a different story. Seriously, a long time ago I use to play hockey, both ice and street as well as do a lot of skiing. I will have to look into getting back into doing maybe that. It is enjoyable, definitely great sources of exercise, and something I would look forward to. I mean, lets face it, I really don't look forward to getting up at 5:00am to walk the dog. I love the dog, but does he really need to go out, that early in the morning? Doesn't he know how cold it is outside?

In any event, although losing 50 pounds will not be easy, it should not be boring either.

Regards, Mike P.

About the Author You can follow Mike's weight loss program on his Blog at http://followmyweightlossprogram.blogspot.com/

There you can follow Mike's progress as he details his daily fitness and nutrition program on his way to losing 50 pounds by December 31st, 2008.

Have you been dieting for quite a while but still not seeing any results? There is actually a reason for it. It is simply because you are not exercising, miraculously believing that your body will shed the weight without you needing to waste a single droplet of sweat. In order for your body to efficiently lose weight, you need to combine both healthy diet and exercise together to create a combo that will drop the pounds before you know it!

Here are some exercise recommendations for weight loss

Strength training

To help your body become an efficient fat-blazer, you need to train your strength by doing exercises like lunges and curls. The following exercises are recommended for training your core, legs, abs, triceps and biceps.

- Shoulder Press
- Chest Press
- Lat Pull downs
- Lower Back Extensions
- Triceps Press

- Calf Raise
- Biceps Curls
- Leg Curls
- Leg Extension
- Leg Press
- Sit Ups

Cardio

Cardio activities help you to burn calories so that you can blaze fat more thoroughly, improve your lung capacity and make your heart stronger. There is no "best" cardio exercise - as long as it gets your heart pumping faster, it fits the bill so take your pick and get moving now!

Rock Climbing: This activity burns a large amount of calories; 760 calories in 60 minutes! Note, however, that this is not for the weak or the faint-hearted. Nor only do you need strength and power in your arms, rock climbing has a high learning curve and requires a high level of endurance. When you're up in the air hanging on to two small pieces of rock for support, it sure becomes a much daunting task than compared from the ground!

Running: All you need is just a pair of good running shoes and you're ready to go. You can jog anywhere and everywhere, so if you want to burn more calories, try running up slopes and even through uneven land. You're sure to enjoy it even more if you were to run through a reservoir or through a forest.

Jumping Jacks: These jumping jacks can be done anywhere, so do it in the comfort of your own home or while watching the latest Heroes episode. To do this well, you should start in an upright position with your feet together and hands by your side. Start by jumping straight while moving your feet out shoulder-width apart and your hands coming up above your head. Do make sure that your core stays tight and that your actions are fast and controlled.

Swimming: Swimming involves the entire body, and the more parts of your body that is involved in the workout, the more calories you'll burn. Spend 30 minutes doing the breast stroke and you'll burn almost 400 calories. What's the best news of all? Your joints are entirely supported by the water so you won't have to worry about any high-impact injuries.

Hopefully, these exercise recommendations for weight loss can help you to lose weight successfully.

Set a resolution to make Year 2008 to lose those belly fats, find the best exercise recommendations for weight loss and challenge yourself to lose weight in our 60 days challenge. Let's all set our sights on throwing those oversize clothing away.

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Wouldnt it be nice to lose weight quickly, with minimal effort or fuss? Of cause you would! I for one would love to just sit back do nothing and the weight will just fall off.

Whether its a Low Carb, Low GI Diet, A choice of diet pills or natural weight loss pills, diet shakes, or exercise equipment, weve all seen the fantastic claims people including celebrities make about losing tons of weight AND how they can show you how to do the same thing.

I can tell you right now that 99% of these people are total frauds. You may have even fallen prey to one of these scam artists, selling you their latest weight loss program. Me too!

In the past Ive brought so many of these programs that I cant even recall how many. I dont know why, but I tend to find the good in people, and I was sold by these marketing schemes time and time again, even after being scammed by another. Finally, after so many disappointments, I got FED UP. I decided to get to the bottom of this fascination we have with Weight Loss Programs and find out if there really were any LEGITIMATE programs for Weight Loss.

Legitimate as in not only dealing with LOSING WEIGHT but also what caused the Weight Gain in the first place.

The American Heart Association has several tips to that helps guide you to identify a Fad Diet or Program if it is recommended.

Magic or miracle foods that burn fat. Foods dont burn fat they create fat when we eat more than we need.

Bizarre quantities of only one food or type of food such as eating only cabbage or tomatoes. These foods are fine as part of an overall healthy diet, but eating large quantities of them could lead to unpleasant side effects.

Rigid Menus. Many diets set out a very limited selection of foods to be eaten at a specific time and day, exactly as written. Often these limited diets dont address the widely varied taste preferences of our diverse population.

Specific food combinations. Some foods taste good together, like the classic soup and sandwich, but theres no scientific evidence that eating foods in certain sequences or combinations has any medical benefit.

Rapid weight loss of more than two pounds a week.

No warning given to people with diabetes or high blood pressure to seek advice from the physician or healthcare provider. Some fad diets could raise blood pressure or blood glucose even if you loss weight.

No increase physical activity. Simple physical activities, like walking or riding a bike, are one of the most important ways to lose weight and maintain weight loss. Yet many fad diets dont emphasis these easy changes.

Now dont be discouraged, which weight loss program is the right one for you, which one isnt just a fad diet. In my research I have found a few programs that not only deal with losing weight but also the cause of why you got fat in the first place (which by the way, is ultimately the main reason why we end up putting the weight back on) and also adding in successful, simple strategies to increase exercising.

Whatever you do, I wish you a healthy year for you and yours

Author Bio: Gillian Tarawhiti BSc, Dip BM, Dip Ed, is Founder and CEO of Community Training Centre & Gain Back Your Life Centre, A registered EFT Practitioner, Member of AAMET and Online Training and Support to the new and not so new netpreneurs. Gillian is also the author of eBay Billion Dollar Goldmine, and the creator of NO DIET WEIGHT LOSS PROGRAM(TM) and the Multiple Ripple Effect System 2004. Permission is granted to reprint this article in print or on your web site so long as the paragraph above is included and contact information is provided to http://www.gainbackyourlife-eft.com

Sometimes we don't feel motivated to diet unless we have a compelling weight loss incentive.

Let's face it. How can we spend the next several weeks or months sacrificing all of the foods that we love? How can we go without sweets, breads, and fatty foods? We all know that the ultimate incentive is the weight loss. Nevertheless, our minds are oftentimes not willing to make the sacrifices necessary to achieve our goals because the road to get there is fraught with hardships.

What if you could find a diet that addresses all of your concerns? If you could follow a diet that allowed you to eat as much as you want to your satisfaction, would you follow it? If you could follow a diet that required you to eat plentiful food from each of the four major food groups, would you take it on? If you knew that you had the flexibility to choose your own personalized menu plan, and that you were required to eat four full meals every day, would you jump on the chance? What if you knew that by following the diet plan, you would lose 9 pounds every 11 days? If you could follow a diet that requires you to take a mandatory 3-day break from your diet every two weeks, would that be motivation enough to follow it?

This is not just wishful thinking. These are some of the weight loss incentives that constitute a real diet plan. The calorie shifting diet is a revolutionary new diet regimen that is gaining widespread popularity and joining the ranks of the other "mainstream" diet plans out there.

Calorie shifting is basically a diet plan that focuses not on the quantity of the food you eat, but the deliberate regrouping of which foods you eat when. By shifting the types of calories you eat from meal to meal, you can trigger the appropriate metabolic response in your body that induces the burning of fat. It doesn't matter how much you eat, but what you eat and when, that achieves this effect.

Do you want to see yourself being 9 pounds lighter in the next 11 days? The Calorie Shifting Diet will get you there! Learn how at: http://www.CalorieShiftingDiet.info

Experts agree that being too heavy is bad for your health. Having too much fat can lead to serious health problems. More than 300,000 lives could be saved each year if everyone in America maintained a healthy weight! Next to smoking, obesity is the most common preventable cause of death in the United States.

Modify your diet

Calories are the basic unit of energy within food. When you eat, your body converts calories into energy. Your body uses what it can and stores the rest in the form of fat. You should eat a low-calorie diet if you want to lose weight.

A calorie is a calorie, whether it comes from a brownie or a serving of raw broccoli. The difference between them is the number of calories, nutrients, fat, and other ingredients in a typical serving.

Always eat regular meals, including breakfast

Skipping meals delivers a double whammy to your weight loss efforts. When you skip meals, your body goes into "starvation mode," signaling your body to conserve as much energy as possible -- this builds up body fat. Skipping meals is also likely to make you very hungry for your next meal, which could cause you to eat more. In fact, eating smaller amounts more frequently -- as often as six times per day -- may be best for losing weight. Bottom line: Eat meals and snacks at about the same time every day.

For significant weight loss, you need to make sure you are burning more calories than you consume. This usually requires commitment to a disciplined exercise program. However, there are also many small, simple steps that can help your weight loss efforts every day.

There are other quick and easy things that can really help. For example, brush your teeth after every meal. You may be less likely to snack, especially on sweets, when you have that fresh, clean feeling in your mouth. And another quick tip -- don't shop for groceries when you are hungry!

Here's another easy step: define your portions. Serve your ice cream in a bowl instead of eating it from the carton; put your chips on a plate instead of eating them from the bag. If you are not keeping track, it is easy to eat more than you wanted.

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Losing weight is a lot like rock climbing, For some it might be like conquering Everest, for others it's more like climbing the foothills. But it's never a walk in the woods. Let's take a look now at the size of the rock you'll be climbing and then set some goals, How far is the summit, and do you want to reach it? How fast will you climb? Will you do it in stages? What aids will you use? Will you do it alone or with a team?

Observe yourself

Before you can begin to set goals, you need to take a long hard look at where you are now. Keeping a food and activity diary is the best way to do this. If you look at the times of day or moods you're in when you exercise and eat, you may even get ideas about substituting one for the other. (Guess which one?)

It may seem like a bother, but keeping a diary will force you to see where your problem lie. Do yourself a favor and do it for a week. This diary is for you and you alone. No one else will read it.

When keeping your food diary you must promise to be honest with yourself.

Your diary should be kept in your weight-loss notebook, but if the notebook is too big to carry around, slip some index cards in your pocket or purse to note what you eat and how long you do what kind of exercise when you're away from home. You can enter this data in your notebook at the end of the day.

Your food diary

This will be an important tool for the eating side of your weight-loss plan. The food diary will show you, in black and white, why you are overweight and what eating and behavior habits you need to change. You may be surprised how much food you consume in a typical day.

You may notice that certain moods, people, or circumstances accompany pig-outs.

You may spot dangerous times of day or a pattern of increased eating as the day progresses. Weekends may be perilous, or maybe business lunches are your undoing.

You will need to fill in the number of calories of everything you eat. If what you eat comes in a package, you can get this information from the label. (Remember: 10 cookies is not a serving!) Otherwise, use a calorie-counting book or one of the online calorie counters.

Don't get hung up on details. If aren't sure about quantities, estimate. But estimate on the high side.

A sample food diary can be found on the next page. Set up something similar in your weight-loss notebook, so that you have a food diary for each day of the week. On the page for the last day of the week, make a space for your weekly calorie total.

Set aside a column or space each day for comments. Use this space to write anything that will help you understand what was going on when you ate, including triggers or moods, anything about the occasion or people you were with, feelings of guilt or triumph you experienced before, during, or afterward.

As part of your food diary, record how many glasses of water you drink. Aim for a minimum of eight glasses or 64 ounces of water each day.

It's important to keep track of how much water you drink to remind you to drink a lot of it. Monitor your water consumption by making a check mark for each 8-ounce glass you drink. It's easiest if you measure out your water in advance, but if you drink from a water fountain, for example, you can figure two swallows per ounce.

Read more on How to lose weight. Check out for daily diet plans and diet supplements.