Shed Off The Extra Pounds In As Little As A Month

Today, a large number of people are not happy with their weight for one reason or the other. Some can't do and enjoy the things they used to enjoy before; others don't feel as attractive with the added pounds while a few face health risks as a result of being overweight or obese. Losing weight is much sought after and the truth is that the majority are looking for fast solutions to shed off the extra pounds. In as much as losing weight is harder than gaining it, a few steps and strategies can actually help you lose that weight fast in one month.Step 1: Follow a good starting strategy

To start the weight loss journey, set your weight loss goals and make them reasonable. You should endeavor to lose weight in a healthy way. The most reasonable target should be up to 2.5 lb every week.

Take your current measurements so that it is possible for you to track your progress as you go along.

Make dietary changes and stick to the new healthy regime. In general, reduce on the carbohydrates and eat more protein and vegetables. It is also essential to drink enough water every day and adapt an exercise routine.

Know your foods and the number of calories they have so that you can strike a balance with every meal you take. The secret to losing weight fast is to burn more calories that you are taking. 1lb of fat is equal to 3500 calories. To lose 1lb therefore, you will need to eat less than 3500 calories every day.

Eat small meals frequently throughout the day. It keeps the metabolism running and thereby burns fat continuously. It is also a simple way of keeping hunger pangs at bay.

Cut out unhealthy fatty sugary foods and drinks. Start by getting rid of these foods from the house if you have any and avoid shopping for them the next time you visit the grocery shop.



Step 2: Integrate exercises

To lose weight fast, remember that healthy eating alone might not fetch you the quick results that you want. Exercises play an important role too and you should come up with a workout regime that you can keep up with every day. Make time to exercise and stick to the plan.

Find an enjoyable activity such as hiking, running, swimming and even intramural sports. They are fun and will do you lots of good in burning fat. Dance can also be quite enjoyable and beneficial.

Do cardio exercises since they increase metabolism and at the same time tone the body. You can also engage in some weight lifting to get the perfect body at the end of it all.
Step 3: Track your progress You can check every week to see if you are making progress. A positive result every week will keep you motivated to keep going until you have achieved your ideal weight. A negative result on the other hand will help you come up with a better program and make a few changes to reap better results.Fast weight loss is possible, but the secret should be to lose the most weight in a short period of time the healthy way. A few lifestyle changes might be all you need to shed off the extra pounds fast.

How To Diet To Lose Weight Quickly And Safely

Each of us has different weight loss goals. For some it's a flat belly, for others it's a slim waistline and for a few it's about having toned arms and legs. Whether you achieve them or not, what is most important is to have a healthy self-image. It is the prerequisite of good health. And, that is why you should work towards maintaining healthy weight.A large majority of people find it hard to participate in strenuous exercise while there are many who simply do not have the time to exercise even if they want to. In both these cases, it is best to control weight gain through diet.Dieting, Not off Food Our mind inevitably associates the word "dieting" with "no food" or "off food". This is a long-fueled misconception. When a person says they are dieting, it implies that they are eating in a healthy manner. How? By choosing quality foods and controlling the quantity of their food intake. In doing so, they try to optimize their health.Fad diets and crash diets are a quick fix if you want to lose weight. However, they are not every effective weight loss solutions because they are only a short-term measure; the results are not sustainable. Crash diets concentrate on only one food group and make it very hard to control food cravings. The depravation makes it hard to stick to the diet and you give up soon. You feel lethargic as the body does not get an adequate supply or nutrients and calories.To add, the calorie burning target of fad and crash diets is 1000 -1200 calories per day. This is extreme and the body does not only burn fat but also burns muscles which slow down the metabolism. The loss of muscle mass makes it hard to exercise and makes fat burning very difficult in the long run. Hence, it is best to avoid fad and crash diets.


What is a Good Diet? A diet is called a good diet when it is:

Individualistic: It should be designed to meet an individual's health condition and lifestyle needs.

Nutritional: It must include nutrient-dense foods that fulfill the body's nutritional and calorie requirements.

Balanced: It should include a range of food groups and not just one like fad diets do.
The Rules for Dieting

Eat fiber-rich fruits and vegetables as they keep you feeling full.

Increase your intake of protein by double.

Eat fewer calories than your burn.

Drink a lot of water throughout the day; minimum 8-10 glasses.

Do not starve the body or skip meals to create a calorie deficit.

Clear the fridge and cupboards of tempting foods.

Measure food portions to keep a tab on your calorie consumption.

Break up the total calorie intake for the day into several smaller meals.

Drink a glass of water before meals.

Drink a glass of fresh lemon water first thing in the morning.

Eat your food from a plate.

Keep a food journal to keep a record of everything you eat.
Dieting is even harder than exercise because you not only have to motivate yourself to go on but also have to silence the relentless tempter that is your hungry stomach. However, if you go by these rules of dieting, it should be a smooth sail for you.

5 Reasons You Need to Lose Weight

Are you looking for a quick diet to lose weight? Well, gaining more pounds can be simple. You will find yourself one fine morning weighing more than you used to and having a tummy that you cannot do anything with. Stop exercises, eat junk food and lead an unhealthy lifestyle and you will see that you have put on more pounds. So, what can you do to lose weight fast?The question for many of us is - how to lose weight quickly?Good health is the key to happiness and a healthy life. By losing all those extra pounds, you can make your body fitter and healthier than before. We bring to you the 5 major reasons why you should lose weight and own a well-toned and thin body.• People who are over-weight are often prone to more diseases such as diabetes, high blood sugar and high cholesterol level in the body. Losing weight helps to reduce health problems and reduces the risk of various diseases which can easily enter an obese body. A thin and slim body is what you need for a healthy life.• Obese people have an increased risk of 260% of developing dementia or other related diseases, especially after the age of 40. People who have extra fat around their stomach suffer mainly from such problems. Eating more of fresh fruits and vegetables and less fried items can help reduce fat on the stomach.


• Obese or over-weight people have an increased risk of suffering from a heart attack early in life. Studies reveal that obese people can experience an attack 12 years sooner than healthier and thinner people. One should eat dark leafy green vegetables to control this problem.• A recent study suggested that there is a relation between depression an obesity especially between women aged 40 to 65. Women who have a high BMI are found to be 25 percent more depressed than women having normal BMI. Losing weight helps a person to stay happy at all times.• Losing weight makes it easier for you to enjoy a fun-filled and easy workout and also increases the flexibility of your body. The muscles and body parts of obese people are often jammed and due to accumulation of excess fat they are unable to move around and perform regular activities easily.You need to know the diets to lose weight fast. This will help you get back on track sooner and lead a normal and healthy life.

Myths and Facts About Eating at Night

IS EATING AT NIGHT BAD?Probably you are seated there just wondering whether you should get up and have one last bite of your favorite meal before returning to bed. You may also be struggling to lose some weight yet you have a habit of eating at night. Whatever the situation, it is about time we all take a breather and understand some important myths and facts about eating at night.THE MYTHSSince the 1970s, most societies encouraged people to have three meals in a day. This may be attributed to the fact that man was still evolving or the resources at the time were quite scarce depending on the region. On the other hand, it may be attributed to the slogans developed by famous personalities like Adelle Davis who is known for his famous writing; Eat breakfast like a king, lunch like a prince, and dinner like a pauper.THE COMMON WISDOMWith time, the three-meals per day slogan became a basic rule that was passed from one generation to another. Probably you have even encouraged a friend before to stick to the routine. Even though it is not a bad piece of advice, it is based on a familiar pattern that can be changed depending on one's desire. For some, it is also believed that eating at night takes away your sleep. This is even more laughable than explainable.OVEREATINGAnother myth you will probably hear whenever the topic on eating at night is brought up is the idea that it is a way of overeating. For one who is trying to lose weight, this thought can quickly change your perception about eating in the night. Overeating is truly a bad habit that can be practiced at any time of the day i.e. at breakfast, when having your lunch or when eating your dinner.


THE FACTSIs eating at night bad? The answer to this question will be determined by the amount of food you are eating, the type of food and your goals while having the meal. For instance, if you take a high calorie food at night even after having other calorie rich foods during the day, the calories will accumulate on a daily basis and lead to obesity.WHY EAT AT NIGHT?In most cases, people eat at night because of stress, boredom, the need to satisfy a craving or even hunger. Whatever the reason, always understand where it is coming from and what other option is available. In most cases, these night snacks are normally calorie rich and for this reason, they will increase your body calories and therefore finding a suitable substitute like water or natural juice for such moments will help manage your weight.CONCLUSIONEating at night is not bad as long as you are monitoring the amount of calories you are taking and the type of minerals gained. Go for portion-controlled snacks like small servings of popcorn, low-fat yoghurt, fruit or ice cream bars. If you´re serious about losing fat, try some of the foods that burn fat. Tonight, feel free to enjoy a snack before bed but watch out on the amount of calories.

How To Get A Slimmer Waist Without Dieting In 11 Steps

Is a special diet the only way to trim your waistline? A special diet can help some people shed pounds initially. But, if the diet significantly changes the lifestyle, then the pounds can creep back on as soon as the diet stops.Simple changes can make a huge impact if you can be consistent. Once you have implemented these simple changes into your routine, they can become a habit and aid you in maintaining a slimmer waistline.How To Get A Slimmer Waist Without Dieting1. Sleep the night away. Significant sleeping hours will give your body systems a rest and renew energy to digest properly.2. Eat plenty of veggies! Half of what you consume during the day should be fruits and vegetables. These nutrient packed foods can speed up metabolism and shrink fat cells.3. Tone those muscles. Weight bearing exercises like bike riding, or strength training are excellent in burning calories and fat cells. Exercises that focus on the midsection can tone the waistline.4. Heart rate increase. Cardiovascular workouts are excellent to burn calories and stop fat cell production.They can uplift your mood and increase your metabolism.5. Detox. Cleansing your system will allow nutrients to easily be absorbed into the blood and renew healthy cells.


6. Use moderation. Cutting out your favorite foods is not necessary if you only eat very small portions here and there. Going crazy with sugary foods and beverages will sabotage your goal.7. Relax and release. Let go of negativity and hurtful feelings. Happier people are generally healthier and tend to weigh less. Letting go of anger and grudges can be very freeing and puts you on the right track to success.8. Smoothies are an excellent breakfast food. Blending fresh and frozen fruits with vegetables, is a convenient and delicious way of receiving your nutrients. Plop some yogurt or honey into a smoothie for added flavor and nutrients.9. Find a buddy. Recruit a family member or friend join your quest for a slimmer waist. Being accountable to someone or adding a little competition is helpful motivation.10. Sprouts can stave off hunger and cravings. Sprouts are jam packed with protein and aid in feeling satisfied. Sprouts carry an enormous amount of nutrients that can speed up metabolism and melt fat cells.11. Prepare healthy food in advance. When your food is convenient for you to grab and eat, it can be easier to stay on track.

The Fastest Way To Lose Fat On The Abs

For those of you that have been looking up varied ways to get the coveted six pack, you must be aware of the secret by now. We all have a six pack in the form of the rectus abdominis muscle. However, in most it is invisible as it is hidden under a thick layer of subcutaneous fat. Thus, if you're obsessed with a six pack, you must first get rid of the fat sitting on the abs and then work towards shaping and sculpting them.The steps to this goal are simple and those that can be easily incorporated into your daily schedule. The only condition is that you need to persist and remain dedicated to achieve well-defined abdominal muscles.

Shrink your platter -
It starts with reducing the amount of food you eat. Many of us tend to eat more than the body requires. The excess, being of no use to the body, forms fatty deposits and accumulates in areas such as the hips, the stomach, the thighs and the arms. A smaller plate that holds less food will automatically shrink your appetite.

Watch what you eat -
It is important to adjust your eating habits to lose fat and build abs faster. The right diet includes eating a copious amount of protein both from animal sources such as lean protein and fish and from plant sources such as lettuce and spinach. Proteins help build and strengthen the body muscles. Reduce your intake of carbohydrates as they contain a large amount of calories. Eat fiber-rich fruits and vegetables as they regulate the health of the digestive system and are rich-in nutrients.

Boost the metabolic rate -
High intensity cardiovascular exercises are the best to lose belly fat. Cardio elevates the heart rate and thereby burns fat at a faster rate. Running, jogging, biking, cycling, skipping and dancing are popular cardio activities you can perform. Try to fit in minimum 30 minutes, 6 days a week. When working towards elevating the heart rate keep it within the target zone.




Build muscle -
Building muscle will not only help one lose stomach fat but also lose weight in general. This is because muscles use up more calories for their maintenance. You can build muscles through weight training exercises. You can do Pilates or use a weight machine. You can also use your body weight. In order to keep your workouts challenging and effective, you must gradually increase either the intensity or the number of repetitions or the weight. Abdominal exercises are also effective when it comes to building muscle. Crunches, push-ups and sit ups strengthen the muscles of the abdomen and the chest.

Hydrate the body -
Water is an essential component as it keeps the body functioning well. It gets rid of toxins and prevents the body from getting dehydrated. It is a good substitute for high calorie drinks such as sodas and processed fruit juices. To make water more effective for weight loss you can squeeze a lemon in it and drink the water.

Manage stress -
What many of us don't know is that stress is directly related to weight gain. Stress increases the levels of Cortisol which further increases appetite. You should look for various relaxation techniques to manage stress. Sleep in itself is a good way to unwind after a hard day.If you follow the aforementioned tips honestly, you are sure to lose belly fat and sculpt abs in the least possible time. However, the amount of the time it takes for all your belly fat to melt away will also depend on the amount of fat your carry around your midsection.

What You Can Eat for Weight Loss

It's not actually an easy task to slim down. Particularly when there is plenty of tips being chucked around really simply. Quite often, we don't have any idea what to try or utilize. The most effective way is typically to continually get back to the fundamentals as well as making use of what works. Stick to good information and you should not follow the newest diets or even fads on losing weight and you're going to be fine. Shall we look into just how nutrition along with what you take in may help you lose a substantial amount of unwanted weight.What to eatWater rich food itemsTry eating plenty of water rich foods which includes vegetables, sprouts along with fruit. It is because the water rich foods are not just beneficial, they can be a very important factor in shedding weight. Any of these water rich foods are actually very much less dense and don't deliver a great deal of calories but while doing so continues to keep us feeling satisfied. Water will also help to flush out impurities which happen to be one of several vehicles that stick in to additional fat in our body. The easiest way to make this happen should be to have a side salad with each and every meal that you have and additionally switch out snacks such as sugars to fruit.Antioxidants and vitamin rich foodsFoods containing more antioxidants would be a requirement to include in your diet plan should you want to lose weight. Nearly all food items that are rich in antioxidants are great for slimming down as they are lower in calories. Vitamins also help our bodies perform better. With the body staying at a proper level, it is usually far easier to get rid of fat since the body stream is much smoother and takes away harmful toxins easier.Things to refrain fromUnhealthy fatsWhat's as vital as picking the right foods is understanding what to steer clear of. This is an obvious one, refrain from fatty foods. This is really important simply because fatty foods don't just store as fat on your body but it makes you truly feel exhausted. Any time you feel really worn out you will find a higher chance you don't want to exercise as well. Unhealthy fats also block your system and therefore can make it more difficult for your body to cleanse and remove toxic compounds. These kinds of toxins keep hold of body fat and increases excess fat.


SugarRemember to keep far away from foods that have sugar. This includes candy, junk food, instant foods and more. Sugar is known as a supply of instant energy. The negative thing is if not burnt off, sugars can become extra fat and store in your body. Sugar is also high in calories and also low in nutrition. It is that which we call "empty calories". Foods which happen to be dense but is without any nutrients. Make sure you stick with purely natural sugars like fresh fruits rather than refined sugars which can do no good.Since you now know exactly what to consume and just what not to consume, possibly the best ways to lose more weight is generally to manage the portion you take in. Avoid overeating and you are on the right course. Even though it could be tough from time to time, the simplest way to accomplish this is to drink a big glass of water before you start to eat. This way, the body feels a bit more satiated just before you eat and it also helps cleans against toxic compounds which in turn helps to get rid of fat at the same time. A different way will be to save half your meal and eat it later. Eating a smaller amount but more often can help boost metabolism and this results in fat burning.If you keep to the information above, you're going to be on the right track to cooking your best physique. Reducing your weight isn't a difficult task and should not be overwhelming. Many weight loss trends help you to slim down but they do not keep us healthy in most cases the excess weight returns. Maintaining everything we have discussed, it will be better to keep the body weight away once you get really going and also stay in an improved condition. Therefore begin your journey now and please remember the principles of a healthier lifestyle.For additional information and resources, visit keepfitnhealthy.com