Losing Weight Fast!

Losing weight is not that hard, but requires a commitment.

you have to be somewhat religious about it.

you don’t have to really change your diet, unless you are consuming excessive amounts of calories.

Adding simple changes like walking instead of taking the car and dancing while doing the dishes all help.

In this blog, I will provide you with exercises and other ways to lose weight.

Calorie Intake: Keep a journal about everything you eat. Don;t skip the meals and replace them with junk. The average diet consists of 2000-2500 calories. Try to cut down on fried foods and ones rich in carbs. Sometimes replacing a meal with a fruit or vegetable juice is okay. Also never skip breakfast. This site can help you keep track of your calories.

1. http://www.mypyramidtracker.gov/

Write down the amount of calories you ate in a day. The serving sizes on the side of the product is a good one to take, though it is considerably smaller than an actual serving size. Cut down on sugar, high fructose corn syrup, trans fats and saturated fats. Taking 500 calories less a day will help you drop a pound a week. It takes you 3500 calories to burn a pound of pure fat. Cutting calories is usually a lot easier than you might think. Substitute a small black coffee for a Latte which has a high amount of calories.

Thing you can cut down on

1. Soda
2. Salad Dressings
3. Candy
4. Butter

DRINK ALOT OF WATER!!!

30 MINS BEFORE MEAL AND AFTER.

IT WILL FILL YOU UP SO YOU EAT LESS

The following info has been taken from Wikihow [I strongly recommend this site for anything]:

• Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.
• Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they’re weight-loss gold.
• Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don’t fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.
• Watch your portion sizes. Opening a bag of rice cakes and eating all of them in one sitting isn’t going to help you lose weight. When eating chips, nuts, or dried fruit put a portion in a small bowl and then put the bag away. That way you won’t mindlessly eat a larger portion than you had intended. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake. A great way to watch portion sizes while snacking is to buy one serving 100 calorie packages – and they come in many favorite snack food items!
• Get more fiber. There are many myths about fiber, but there is science to back up its helpful role in the diet. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular. Thus, just eating enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss.
• Perform high-level aerobic activities. Moderate aerobic workouts incorporating jogging, brisk walking, cycling, aerobic machines, or classes not only burn calories — they also keep your heart healthy. Swimming is also great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running — typically burning even more calories — with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week.
• Pump some iron. Resistance training, (weight training), can help both sexes stay lean by building muscle and raising metabolism. The fact is, hours and hours of aerobic exercise won’t help most people lose weight fast because your metabolism drops back to normal fairly quickly after stopping the exercise. If you gain muscle, however, your body’s resting metabolism, (the amount of calories you burn when you’re just sitting still), increases, because muscle requires a lot of calories to maintain. Studies have shown consistent weight training to raise the body’s metabolism by 15%. This means an average woman might burn 200-300 more calories at rest every day! Resistance training is the gift that keeps on giving! Although, keep in mind that muscle mass weighs more than fat (don’t be surprised if you gain weight but look slimmer).

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