10 Tips for Quick Weight Loss

If you search internet with keywords Quick Weight Loss or Weight Loss tips, you will get tons of results. In fact, never get your weight lose in a short time. It need a long term of plans, including exercises, diet, eating program....

Here is ten Weight Loss Tips that combine all methods. You should follow strictly if you want to get weight loss permanently.

Tip 1: Find out how many calories you need
BMR (Basal Metabolic Rate)

BMR [kcal]

Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)

Since you wish to lose weight, your target = BMR - 500 kcal

For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

Tip 2: Eat at least 5 servings of fruits and vegetables per day
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.

Tip 3: Watch for Portion Size
One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.
easy weight loss

Tip 4: Do not Skip Meals
Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.

Tip 5: Go for wholesome fresh foods
If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.

Tip 6: Don't be overly-restrictive
Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.

Tip 7: Understand Food Claims and Labels
A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.

Tip 8: Watch for the sugary drinks
Juices, pop, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.

Tip 9: Keep a food journal
Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.

Tip 10: Exercise, period
Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.

And now is your turn: follow the tips and see how much weight you lose. Again, you cannot get good result if you are to hurry. All the weight loss tips have same rule: long term, and never give up.

8 Questions and Answers on Dieting

These Questions and Answers are recommended as "need to know on dieting" by WebMD. Hope it help for your dieting and losing weight.

Q Will chewing low-cal foods like sugar-free gum and celery help me burn calories?

A It might, but hardly enough to trigger weight loss. Gum and certain veggies are often called “negative-calorie” foods because they supposedly take more energy for your body to chew or digest than they contain.

The negative-calorie myth was put to the test when researchers at the Mayo Clinic in Rochester, Minnesota, asked people to chew sugarless gum at a rate of 100 bites per minute. After calculating the energy expended (about 11 calories per hour), they concluded that a person who chomped on a piece every waking hour of the day for a month would lose less than a pound. As for celery? All that crunching does burn energy, but it amounts to less than the 6-calorie stalk contains. The bottom line: If you really want to shed pounds, give your jaw a rest and start moving your body.

Q Can coffee really rev up my metabolism?

A It’s true: Java can stoke your calorie-burning furnace—provided you drink it black. A study in the journal Metabolism found that the caffeine in two cups of coffee may cause a 145- pound woman to expend up to 50 extra calories over the next four hours. “Caffeine stimulates your nervous system, signaling the body to release a small amount of energy from its fat stores,” says lead researcher Paul Arciero, Ph.D., an associate professor of exercise science at Skidmore College. “But stirring in milk, cream, or sugar can cause your insulin levels to rise, which diminishes that metabolic effect.”

Don’t try to accelerate the weight-loss process by sipping black coffee all day, though. Arciero recommends not exceeding three cups in a day, as too much caffeine can cause anxiety, nausea, and headaches.

Q Will eating after 8 p.m. make me gain weight?

A That all depends. Contrary to popular belief, the snack you have before bedtime won’t automatically be stored as fat. “The most important factor affecting your weight is how many total calories you eat each day, not what the clock reads when you eat them,” says Suzanne Farrell, R.D., a Denver nutritionist and a spokeswoman for the American Dietetic Association.

That said, skimping on meals during the day may set you up to overeat at night, which can pack on pounds. A recent study in the Journal of Nutrition found that the less food people ate for breakfast and lunch, the more they ate after sundown—and the higher their total calorie intake for the day.

“Our brain’s satiation mechanism—its way of telling us we’re ready to stop eating—tends to become weaker as the day progresses,” says John de Castro, Ph.D., lead study author and a professor of psychology at Sam Houston State University. “That means you may have to eat more in the evening in order to feel full.” His research suggests that having a larger breakfast, a moderate-size lunch, and a smaller dinner can help you consume fewer calories and reduce the temptation to nosh at night.

Q Would eating carbs, fat, and protein separately help me lose weight?

A No. While the concept of “food combining,” or eating certain nutrients at specific times (and excluding others), has fallen in and out of vogue for decades, there are no proven benefits. The theory is that different food types (proteins, fats, starches, sugars, and acidic foods) require their own digestive enzymes in order to be metabolized properly. Some claim that mixing these groups or eating them at the wrong times could cause digestive issues or weight gain. For advocates of this eating style, having orange juice and scrambled eggs at a sitting, or even a turkey sandwich, is forbidden.

To determine if a food-combining diet could confer any health or weightloss benefits, researchers at University Hospital Geneva in Switzerland put two sets of obese patients on low-calorie diets for six weeks. The first group followed a food-combining plan (eating carbohydrates at one meal and fats and protein at another), while the second ate meals that contained all three nutrients. While both groups took in the same amount of calories, those on the balanced diet actually lost about 3 pounds more than the food combining group—and lowered their blood pressure to boot.

Q Should I eat a doughnut at morning work meetings, or have nothing at all?

A Doughnuts are the better choice, but just marginally. “Not only are they excessively high in fat, but doughnuts are also made with sugar and white flour, carbohydrates that are quickly absorbed into your bloodstream,” says Farrell. “You may feel satisfied during your meeting, but you’ll probably start feeling hungry shortly thereafter.” Over time, these breakfasts may lead to weight gain: A Saint Louis University study found that women who chose carb-rich meals over higher-protein ones ate about 400 more calories and had stronger cravings over the next 36 hours.
(to be continued)

10 Weight Loss Tips

1. Dietary control and exercise. It’s true what they say - all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.
2. Change your lifestyle. If you’re calling this a “diet,” then you’re going to gain all the weight back (and more) within a few months of losing it. Diets do not work. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits - and you’re putting yourself on track for long-term / continued success and weight maintenance. Don’t ever tell anybody you’re on a diet - ever. I’m speaking from experience, here - a reformed low-carber. Worked out well for a while, but ultimately failed because my entire lifestyle didn’t change (permanently).
3. Join an online support group. In my case, I created my own - FatBlasters. It’s essential that you not feel alone, and reaching out to friends (new or old) is typically a smart move. I just heard about PeetTrainer, but didn’t know about it when I began down the road to weight loss. You have to know that others are out there for moral support - they know things that you couldn’t possibly know, and they’ve probably been “in your shoes” at some point in the past (or present). Share stories, laughter, tears, successes, and failures - share them. There are thousands of communities out there, so keep looking until you find the one that fits you.
4. Take before and after photos. I know it sucks to see yourself as a chunky monkey (sorry, that’s what I called myself - if only to get myself motivated to meet my weight loss goal). However, there’s no easier way to illustrate your progress. The “after” photos are far more fun to capture and share, admittedly. Find yourself on Flickr! It’s good to see yourself how others see you. Do you like how you look? In many ways, Flickr helped me lose weight.
5. Hire a substitute teacher. Don’t reach for the brands you know and love immediately - or without thinking first. Eggs are “good” for you, but consider using egg substitutes instead (in fact, many restaurants will let you order lower calorie foods). There are countless “lower” alternatives for you to try. If something different doesn’t taste good, by all means - find a better substitute, or eat less of the original. In some cases, the substitute may be worse for you than the regular version of the product. The good news is, healthier choices are silently replacing their “normal” counterparts - and they taste just as nice.
6. Start reading labels. I know it sucks, but you have to do it - and there’s no way to avoid this tip. If you don’t know what you’re putting in your mouth, you’re flying blind. Don’t assume, either - triple-check the ingredients list and serving sizes. You must rely on yourself for this; nobody else is going to be able to lose the weight or do the math for you. It’s not that complicated a task, but it will require effort. If nothing else, just pay attention to the calorie count.
7. What’s so funny about bovines? If you like cheese, you must buy the Laughing Cow brand, and keep several of the suckers in stock at all times. The individually-wrapped wedges make for excellent snacks, and are wonderful when melted over just about anything edible. I’d be careful about straight-up American cheese, though - it’s oil, but not necessarily as good for you as (say) a slice of cheddar would be. I have yet to find something as calorie-light and filling as Laughing Cow (I don’t know how they do it).
8. Tell your family. You’re not going to lose the weight alone, even if you ARE alone in losing the weight. If you’ve got a family at home, talk to them about it - initially, not incessantly. Let them know what you’re going to do, and that you want (and need) their support. If you don’t let them know, you’re running the risk of them inadvertently sabotaging your efforts. You want them to help you get to your goal(s). You want them to share in your happiness when you’ve made it past a certain mark. Who knows? Maybe some of your new habits will rub off on them and they’ll become healthier people, too?
9. Go public. I didn’t want to admit that I had screwed up, but admitting the problem in public was the first step on the path to eventual success. I was now accountable for my actions, and all my friends knew what I was doing. There was no turning back, otherwise I’d be risk damaging my integrity. I didn’t want to disappoint the people who read me on a regular (or semi-regular) basis. Plus, it’s an easy way to find out which of your friends have gone through the process before - and glean tips from their own experiences. Then, other friends might become inspired to do the same thing you’re doing once they see that you’ve taken the first step.
10. Identify your exercise. No exercise was created equal. You might like running, so run. You might like jogging, so jog. You might like stationary bikes, so bike stationarily. Find the one that works best for you - that isn’t too much of a chore for you to do regularly throughout the week. Don’t pick a routine that you don’t like - or you won’t want to do it, and you certainly won’t stick with it for long. I also wouldn’t recommend buying into that whole “no pain, no gain” mantra. I’ve lost weight without hurting myself, and you probably can, too.

How To Choose a Weight Loss Program

For many people, it is difficult to lose more than a few pounds, and few succeed in remaining at the reduced weight. The difficulty in losing weight and keeping it off leads many people to turn to a professional or commercial weight-loss program for help. When considering joining a weight-loss program, choose wisely.

Almost any of the commercial weight-loss programs can work, but only if they motivate you sufficiently to decrease the amount of calories you eat or increase the amount of calories you burn through physical activity each day (or both).

What Should I Look for in a Weight-Loss Program?

* Make sure it is safe. Whether you create your own program or use a commercial one, make sure it is safe. A safe diet should include all of the recommended daily allowances (RDAs) for vitamins, minerals, and protein. The weight-loss diet should be low in calories (energy) only, not in essential vitamins or minerals.

* Slow, steady weight loss. The program should be directed toward slow, steady weight loss unless your doctor thinks your health condition would benefit from more rapid weight loss. Expect to lose only about a pound a week after the first week or two. With many calorie-restricted diets, there is an initial rapid weight loss during the first 1 to 2 weeks, but this loss is largely fluid. The initial rapid loss of fluid also is regained rapidly when you return to a normal-calorie diet. Thus, a reasonable goal of weight loss should be expected.

When inquiring about a commercial weight-loss program, be sure you are provided with a detailed statement of fees and costs of additional items such as dietary supplements or foods. Other important questions to ask of any potential weight-loss program include:

* Does the staff consist of qualified counselors and health professionals such as registered dietitians, doctors, and exercise physiologists?

* Are food choices flexible and suitable?

* Are weight goals set by the client and the health professional?

* What percentage of people complete the program?

* What is the average weight loss among people who finish the program?

* What percentage of people have problems or side effects? What are they?

If you plan to lose more than 15 to 20 pounds, have any health problems, or take medication on a regular basis, your doctor should evaluate you before you start a program. A doctor can assess your general health and medical conditions that might be affected by dieting and weight loss.

Also, a doctor should be able to recommend appropriate programs and help you come up with a sensible weight-loss goal. If you plan to use a very-low-calorie diet, you definitely should be examined and monitored by a doctor.

What Else Should I Look for in a Weight-Loss Program?

Your program should include plans for weight maintenance after the weight-loss phase is over. It is of little benefit to lose a large amount of weight only to regain it.

Weight maintenance is the most difficult part of controlling weight and is not consistently implemented in weight-loss programs. The program you select should help you improve your dietary habits, increase your physical activity, and help you change other lifestyle habits that may have contributed to your weight gain in the past.

Being overweight is too often viewed as a temporary problem that can be treated for a few months with a strenuous diet. However, as most overweight people know, weight control must be considered a life-long effort. To be safe and effective, any weight-loss program must address the long-term approach or else the program is largely a waste of money and effort.

Ten Mistakes on Fat Burn and Weight Loss

If you want to reach your weight loss and fitness goals as quickly and safely as possible, here are some common myths to steer clear of:

Myth # 1: You shouldn't start weight training until you've lost most of the weight you want to lose because it will slow down your fat loss, trap your fat in the muscle, or who knows what else!
FACT: Weight training is vital to a weight loss program because it turns up the metabolic fires that burn calories -- and it tones your muscles. You should start weight training immediately.

Myth # 2: You should always do your weight training just before your aerobic exercise session because you burn more fat that way. I've even heard that you should weight train, eat two raw carrots, and then do your aerobic exercise.
FACT: The order in which you exercise does not affect how you lose weight. I always recommend weight training just after your aerobic exercise (such as walking) simply because your muscles are warm and supple and much less prone to injuries.

Myth # 3: You'll burn more calories jogging a mile than walking a mile.
FACT: Caloric expenditure is 62 calories per 100 pounds body weight per mile traveled... walked or jogged! For example, if you weigh 150 pounds, you expend 93 calories per mile walked or jogged (62 x 1.5).

Myth # 4: Some fancy exercise machine-of-the-month burns more calories than any other "natural" exercise.
FACT: One thing that many people seem to be confused about is how many calories are expended during different types of exercise. For example, I receive lots of questions regarding how many calories are burned with fancy exercise machines or certain unusual exercises that are supposed to burn lots of calories. Folks, don't be fooled by this stuff! Here's the bottom line: The caloric expenditure is directly related to the amount of effort an activity requires. In general, the more difficult it feels, the more calories you burn. The easier it feels the fewer calories you burn. That's it! I don't care how fancy or expensive the equipment is, the harder you work the more calories you burn.

Myth # 5: You burn more fat if you exercise on an empty stomach.
FACT: Exercising on an empty stomach does not affect how you lose weight. In fact, it may hinder it if you don't have the energy to exercise. You should at least drink a glass of juice prior to your workout if you're exercising in the morning.

Myth # 6: Weight training with free weights is much more effective than withmachines.
FACT: For the purposes of general fitness, muscle toning and weight loss, it doesn't matter. My suggestion is to do whichever you are most comfortable with and are most likely to do on a regular basis.

Myth # 7: Exercising for 30 minutes two to three times per week is sufficient for weight loss.
FACT: That's better than doing nothing but it's not optimal. I firmly believe that God designed our bodies to be active DAILY. When we exercise daily we are healthier, leaner, more energetic... the list goes on and on. Also, daily exercise boosts your metabolism like nothing else can. I recommend working up to 30 to 60 minutes of daily aerobic exercise and three days of weight training per week.

Myth # 8: Low-intensity exercise puts you in the "fat burning zone" and is ideal for weight loss.
FACT: Review my archived article The Low Intensity Myth.

Myth # 9: You can lose fat from a specific part of your body by doing an exercisefor that part of your body. For example, abdominal crunches will remove fat from your abdominal area.
FACT: You can't spot reduce! You cannot control where fat is removed from your body.

Myth # 10: You can't lose weight... no matter what!
FACT: You CAN lose weight but it usually happens much slower than you'd like it to. Realize that if you are consistently doing the right things, it will happen. Don't get sidetracked by every new crazy diet or exercise gizmo. Keep plugging away at healthy eating habits and daily exercise -- it will.

Some Fat Burning Tips

It seems that people can't get enough of weight loss and fat burning tips. Good fat loss tips based on successful experience of other people are great, but only if you apply them. Try to apply at least one of the following tips and I promise you'll see results.

Let green tea be Your favorite drink

Green tea which originally comes from Japan, has been very popular in the western part of the world the recent years. The reason for this is it has lots of health and weight loss benefits caused by increased fat burning. Although we don't fully know the mechanisms behind it's ability to burn fat, it is proven that green tea increases the amount of calories or fat the body burns. In addition to small amounts of caffeine, it also contains a compound called EGCG. Most scientists believe that this is what causes the increased fat or calorie burning. Read the label when you purchase green tea and make sure it states that the tea used is standardized for caffeine as well as for EGCG.

Drink Cold Water

This is also known as "hydrotherapy" and is a very efficient method that significantly contributes to fat burning and weight loss. Do the following:

When you wake up in the morning, drink 32 ounces of very cold water on an empty stomach.

Wait at least 30 minutes before you eat breakfast.

For enhancing this method to see even more fat loss, do the same before lunch. When lunch time approaches, drink 32 ounces of very cold water and wait for about 30 minutes before you eat your lunch.

Expect to lose two or even more pounds the first month you do this but be aware that if you’re consuming excess calories each day, this tip won’t work.

Now, what is the secret behind this tips? Simple. The cold water will force your body to raise its core temperature and thus stimulate your metabolism.

Perform cardio workout but in intervals

Twice a week you should do cardio training in intervals. Interval training is actually a mixture between high-intensity exercise and a more moderate workout intensity within the same training session. Why should you do this? Research have shown that people who perform interval exercise plus two other days of lower intensity cardio training lose twice as much weight as those who do just a moderate cardio.

Now, how should you incorporate the interval training into your workout? Do four to five minutes of moderate training then insert a 45 second intensive workout. Practice this on your bike, treadmill or when running. In these 45 seconds you mobilize maximal energy and run or bike as fast as you can. What happens is that your body will be working harder and thus be forced to burn more fat or calories. Set up a total of 25 minutes of workout. 3 days of interval traning and 2 days lower intensity cardio only.

Use Your brain and speed up Your metabolism

A specific study carried out at Memphis State University has shown that watching TV burns much less calories per time unit than intellectual activites like reading for example. So the moral is - use your brain; instead of watching TV, read and you'll burn fat and lose weight.

Best lucks.