You’re About To Discover The Secrets to Losing Weight…

After completing my Free “How to Lose Weight Safely and Quickly,’ you’ll…

• Find out how to safely lose weight quickly
• Avoid regaining the weight you initially lose
• Learn the basics of calorie burning through exercise
• Burn more calories building muscle tissue – even while you sleep!
• Jump start your metabolism with herb, vitamins and foods

Plus much more in my Weight Loss Free Newsletter Series

Sign up below and get my free report now (and some fantastic free newsletters on even more weight loss secrets) by signing up today!

If you want to lose weight, your body must burn more calories than you consume. It allows you to get rid of excess calories that are being stored as fat in your body. One of the greatest confusions among people who want to lose weight is how many calories they should eat in a day. Consumption of calories is not same for everyone. Your current weight and the level of activity are the things in which the amount of calories will depend.

In general, you should eat 500 calories less than your body needs in a day to lose weight. This helps you in maintaining your current weight. For example, if your body requires 1500 calories per day, you should try to eat only 1000 calories to keep your current weight.

According to experts, eating that many less calories will cause you to lose about one pound in a week. They also say that it is safe and healthy. However, you should not try to lose quickly and starve yourself to lose too many pounds quickly. It slows down your metabolism and you will not be able to lose weight.

One pound is equal to 3500 calories. Therefore, if you want to lose two pounds in a week, you must burn around 7000 extra calories in a week. Also, you can make a proper plan on daily basis so that you can burn 7000 calories in a week. Our food journal templates are just the thing to help you keep tract of your calories.

If your average intake of calories is 2500 and you are maintaining your current weight you should try to consume between not more than 2000 calories in a day. While cutting down on your calories intake, make sure you are consuming at least 1200 calories everyday which is the required amount of calories for our body for its proper functioning. Besides calories consumption, you should eat healthy food and don’t refrain from exercising, if you want to lose weight quickly.

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You’re About To Discover The Secrets to Losing Weight…

After completing my Free “How to Lose Weight Safely and Quickly,’ you’ll…

• Find out how to safely lose weight quickly
• Avoid regaining the weight you initially lose
• Learn the basics of calorie burning through exercise
• Burn more calories building muscle tissue – even while you sleep!
• Jump start your metabolism with herb, vitamins and foods

Plus much more in my Weight Loss Free Newsletter Series

Sign up below and get my free report now (and some fantastic free newsletters on even more weight loss secrets) by signing up today!

Recent research shows that pomegranates contain antioxidants at higher levels than do other juices like grape juice, blueberry juice, cranberry juice cocktail or orange juice. And antioxidants help to prevent heart disease and cancer. Antioxidants also help slow premature aging. Antioxidants are also the molecules that protect your body from Alzheimer’s disease.

You can easily find pomegranate juice mixed with cranberry juice in your local grocery store or you can even purchase just pomegranate juice. The juice is a little tart and a little sweet, very similar to cranberry juice. It tends to have more flavor than cranberry juice and tastes just a little bit heavier.

We all know fruit and fruit juice without added sugar is good for you. Seems like pomegranate juice is one of the best juices for your health. Be sure you buy pure pomegranate and not a mixture than has added sugar.

If you are planning to add pomegranate juice to your diet, be sure to check with your doctor as it may be dangerous if you are taking certain medications such as high blood pressure medicine.
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You’re About To Discover The Secrets to Losing Weight…

After completing my Free “How to Lose Weight Safely and Quickly,’ you’ll…

• Find out how to safely lose weight quickly
• Avoid regaining the weight you initially lose
• Learn the basics of calorie burning through exercise
• Burn more calories building muscle tissue – even while you sleep!
• Jump start your metabolism with herb, vitamins and foods

Plus much more in my Weight Loss Free Newsletter Series

Sign up below and get my free report now (and some fantastic free newsletters on even more weight loss secrets) by signing up today!

Take a look at the tips given below-

• Healthy eating – Consume enough vegetables and a large variety of fruits on a regular basis. Start by eating a total of five vegetables and fruits each day including the low fat dairy products, cereals, beans, very low fat fish and meat. The food having high sugar, red meat and food made of white flour should be avoided.
• Exercise regularly – To lose weight one must do exercise at a regular time interval. This should be three times a week. So to maintain a healthy lifestyle exercising is a key method.
• Proper intake of water – To lose weight, it is essential to drink the proper amount of water each day. To determine the amount of water you need to drink each day, divide your weight in half. The result will be the amount of water in ounces you need to drink.
• Eat more frequently – To lose weight, you should eat smaller meals. This doesn’t mean that you should eat more. Instead eat more frequently and in small amounts – about six times a day.
• No processed foods – Processed foods are considered to be bad foods. They are a complete no- no when one intends to lose weight. They only add toxins and fats in the body. You should eliminate these foods from your diet and experience the difference.
• Consume calories – Calories are the most essential item for losing weight. Everyone has a different requirement of calories. For this, go online and find a calorie calculator. By entering your data, you will be provided the information of how much you should eat daily. If that amount is not benefiting you, then you should minimize the calorie intake by 200gm. Keep adjusting it until it seems adequate.
• Sound sleep – The human body is a machine and every machine needs some repairing. Sleeping is the time when the body finds that time. It is hard to lose weight without sound sleep.

Do not compromise with your health. Eat healthy, feel healthy and look healthy without dieting.

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You’re About To Discover How to Lose Weight…

After completing my Free “How to Lose Weight Safely and Quickly,’ you’ll…

• Find out how to safely lose weight without dieting
• Avoid regaining the weight you initially lose
• Learn how to burn calories with exercise
• Burn more calories building muscle tissue – even while you sleep!
• Lose weight quickly with herb, vitamins and foods

Plus much more in my Weight Loss Free Newsletter Series

Sign up below and get my free report now (and some fantastic free newsletters on even more weight loss secrets) by signing up today!

There are various advantages of using green tea to lose weight. These include:

Boosts the metabolism – Green tea enhances the metabolic rate by 4%. This happens due to the presence of catechin polyphenols in the green tea in large concentration. It increases the thermo genesis process which means the ability to burn calories and oxidation of fats.

Loss of appetite – Green tea helps you lose appetite and thus lose weight. It has been found by many scientists that the daily intake of green tea has some effect on appetite. According to them, it has to do something with the regulation of blood sugar. In this way, it reduces weight.

Preventing absorption of fats – Green tea helps to lose weight by restricting the amount of glucose entering fat cells. This helps in regulation of glucose. It reduces the level of sugar in the blood. As the insulin enhances the storage of fats, reduced insulin level will lead to low fat storage.

Increased stamina for exercising – By consuming green tea one can also gain the stamina to do exercise for longer period of time. One can even develop the endurance to do tough and sweaty exercises.

Blocking of conversion of energy – To lose weight, green tea prevents energy from getting converted into fat. Thus by reducing the accumulation of fats in the body, it helps in enjoying the benefits of a healthy and fit body.

Daily consumption of 3-4 cups of green tea will help in the reduction of weight. Thus one can lose 70 calories a day which further means seven pounds a year. However, it is false to rely completely on this. Green tea is not a magic drink to lose weight. It works slowly and one needs to possess lots of patience. As it has several health benefits, it is best to keep on drinking it. If someone thinks that by drinking more tea the person will be able to lose extra weight then it is a misunderstanding. Extra intake will lead to no extra benefit. Moreover, it has less caffeine than in coffee and tea. But it has no harmful effects on your health. Get the benefit of a slim body along with more concentration by drinking green tea.

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Discover The Secrets to Losing Weight…

After completing my Free “How to Lose Weight Safely and Quickly,’ you’ll…

• Find out how to safely lose weight quickly
• Avoid regaining the weight you initially lose
• Learn the basics of calorie burning through exercise
• Burn more calories building muscle tissue – even while you sleep!
• Jump start your metabolism with herb, vitamins and foods

Plus much more in my Weight Loss Free Newsletter Series

Sign up below and get my free report now (and some fantastic free newsletters on even more weight loss secrets) by signing up today!

The templates are available in two different formats.  If you wish to just print the food diary and fill it in by hand, use the pdf version.  If you wish to fill in the form online with a word processing program, download the .doc version.

	Food Journal Template PDF Version Food Journal Template .Doc version
	Teal Printable Food Diary – PDF Version Teal Printable Food Diary – .Doc Version
	Tan Printable Food Diary – PDF Version Tan Printable Food Diary – .Doc Version
	Plain Food Journal Template – PDF Version Plain Food Journal Template .Doc version
	7 Days of templates in one file. Both of these files have 7 copies of the template in them for a total of one week of food journal templates. 7 Day Food Journal Template PDF Version Food Journal Template .Doc version

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You’re About To Discover The Secrets to Losing Weight…

After completing my Free “How to Lose Weight Safely and Quickly,’ you’ll…

• Find out how to safely lose weight quickly
• Avoid regaining the weight you initially lose
• Learn the basics of calorie burning through exercise
• Burn more calories building muscle tissue – even while you sleep!
• Jump start your metabolism with herb, vitamins and foods

Plus much more in my Weight Loss Free Newsletter Series

Sign up below and get my free report now (and some fantastic free newsletters on even more weight loss secrets) by signing up today!

Walk to Help Lose Weight

Now this has to be the easiest exercise – walking.  And we’re not talking about walking to the refrigerator (my husband’s view of walking).  Start out by walking 10 minutes a day and gradually build up until you are walking 30 minutes a day.  Increase your speed a little each week until you can briskly walk for half an hour 5 times a week.

And if you really want a challenge while you are walking, find a hill to walk up or sand to walk in.  You might even like walking so much that you start jogging instead of just walking!

When the weather gets cold, invest in a treadmill.  You can watch TV or read while walking on the treadmill. 

Time

Lack of time to exercise is certainly a factor you will have to consider.  Try getting up a half hour earlier for your walk or drive to a park at lunch and walk for 30 minutes.  I love getting up early when the sun has just come up to walk around the walking trail of a small (very small) lake closeby.  Most towns now do have walking trails, and early in the morning is when they are most deserted.  You will have better luck sticking to a walking routine if you walk at the same time every day.

Get Enough Sleep

Sleep is totally relative to exercising. The less sleep you get, the more tired you will be and it’s hard to get motivated when you are tired.  You won’t want to exercise feeling worn out and so you probably won’t.  You probably won’t care as much about what you are eating, and it’s easier to just grab fast food rather than sticking to your diet.

Other Easy Exercises

Other easy exercises that are good cardio exercises include swimming and cycling.  Most exercises will help you lose weight, just find an exercise that you like to do and will stick with.  Easy peasy!

Take care of yourself by eating right and exercising, and you will be on the right track for losing weight.  Just stick with it!

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You’re About To Discover The Secrets to Losing Weight…

After completing my Free “How to Lose Weight Safely and Quickly,’ you’ll…

• Find out how to safely lose weight quickly
• Avoid regaining the weight you initially lose
• Learn the basics of calorie burning through exercise
• Burn more calories building muscle tissue – even while you sleep!
• Jump start your metabolism with herb, vitamins and foods

Plus much more in my Weight Loss Free Newsletter Series

Sign up below and get my free report now (and some fantastic free newsletters on even more weight loss secrets) by signing up today!

New studies show that people on a low-fat healthy diet paired with exercise tend to lose a few pounds more if they drink 2 cups of water before a meal. And if you are hungry before bed, try drinking water rather than eating something. Many people will eat when they are actually thirsty.

This is a great way to lose a few more pounds. There is no harm in drinking water and no side effects from drinking water. And water has zero calories.

Water tends to make you feel full and makes your stomach expand. Therefore, you actually want less food. Your stomach says I am already partially full, I don’t need as much food at this meal.

Dr. Nancy Snyderman said if you drink 2 glasses of water before a meal, you will consume 75 to 90 fewer calories at that meal.

I have tried this method and you really do eat less food. The water makes your stomach feel bloated and you can’t eat as much at a meal. And that’s what we all want! Less food = less weight.

So if you are trying to lose weight, try drinking water before meals to have an even more successful weight loss.

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You’re About To Discover The Secrets to Losing Weight…

After completing my Free “How to Lose Weight Safely and Quickly,’ you’ll…

• Find out how to safely lose weight quickly
• Avoid regaining the weight you initially lose
• Learn the basics of calorie burning through exercise
• Burn more calories building muscle tissue – even while you sleep!
• Jump start your metabolism with herb, vitamins and foods

Plus much more in my Weight Loss Free Newsletter Series

Sign up below and get my free report now (and some fantastic free newsletters on even more weight loss secrets) by signing up today!

The more sugar you eat, the more sugar your body wants.  As a nation, the US consumes way too much sugar, mostly from sweetened drinks and energy drinks.  Read the ingredients of your energy drink or soda next time you drink one.  You may be surprised at the amount of sugar in them.

A 12 ounce can of soda may contain as much as 8 teaspoons of sugar.  And beware, the 36 ounce soda you grab at a convenience store during lunch can have up to 27 teaspoons of sugar!

Not only do lots of foods contain white sugar, but read their ingredients.  Besides sugar, also avoid honey, molasses and high-fructose corn syrup.  There are dozens of sugars the food industry uses and they are pretty much all the same nutritionally.

Try to limit your  intake of sugar to just 6 teaspons (which is 2 tablespoons) a day or 25 to 30 grams.  The maximum recommended amount varies among experts but the general concensus is 32 to 40 grams for an adult  (if you are not a diabetic).  32 grams is 8 teaspons of sugar a day.

Studies show that the average American consumes an average of 20 to 30 teaspoons of sugar per day. That’s about one-half cup of sugar a day!

Granola bars and pudding cups have more sugar than you would guess.  Just a slice of chocolate cake can have 20 to 25 teaspoons of sugar.  Even products like soups, sauces and bread have sugar in them.

Here’s a small list of how much sugar is used in making the following foods.  Remember 32-40 grams a day is what is recommended, and if you are trying to lose weight 25 to 30 grams would be better:

Jello cups                        17 grams
Pudding cups                 19 grams
Apple juice                     26 grams in an 8 oz. glass
Chocolate Cherrios        9 grams in 3/4 cup
Spaghetti Sauce               9 grams in 1/2 cup
Soup at Hand Classic Tomato                 15 grams in one container
Cocktail Sauce                                                 9 grams in 1/4 cup

Warm Delights – Hot Fudge Brownie     41 grams in 1 Bowl (not mini)

I don’t know if this is normal but it seems every red food I looked at had lots of sugar added.  Maybe tomatoes and sugar go together.

Try to stick to fruits and dried fruits for your sugar.  And drink water or a sugar-free drink with them. 

Have fruits and vegetables on hand to replace the sugar urge.  Sugar-free candies and foods can help but watch out, because just cause it is sugar-free, doesn’t mean it isn’t loaded with calories.

If you absolutely have to have chocolate, try a small piece like a Hershey’s kiss, rather than a whole candy bar.  Try keeping chocolate and other sugary items out of your house.  If you don’t buy them, you can’t eat them.

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You’re About To Discover The Secrets to Losing Weight…

After completing my Free “How to Lose Weight Safely and Quickly,’ you’ll…

• Find out how to safely lose weight quickly
• Avoid regaining the weight you initially lose
• Learn the basics of calorie burning through exercise
• Burn more calories building muscle tissue – even while you sleep!
• Jump start your metabolism with herb, vitamins and foods

Plus much more in my Weight Loss Free Newsletter Series

Sign up below and get my free report now (and some fantastic free newsletters on even more weight loss secrets) by signing up today!

Let’s do this the easy way.  You don’t have to go to a gym to exercise.  You can burn calories having fun.  Swimming is a great fat burner, or try walking briskly down nature trails.  Race your dog to the end of the block.  Even parking the car at the end of the mall parking lot and briskly walking inside helps!  Team sports like flag football or tennis burn even more calories.

Cardio exercise will melt the pounds away.  Just find one you like to do and stay with it.

There are other exercises that work great towards firming up a stomach.  Vertical leg crunches, captain’s chair leg lifts and the bicycle crunch work your abs harder than any other exercise.  Step by step instructions can be found on the web for each exercise.

Eating the right foods will also help you get a flat stomach.  Stay away from sugary carbs.  Look for foods that are high in protein and fiber.  The South Beach diet is a good example of eating the right foods.

Here is a great mild exercise that you can do almost anywhere to help achieve your goal of a flat tummy.  Start by exhaling all the air out of your lungs.  Pull your stomach in as tightly as you can and try to touch your belly button to your spine.  Hold that position for about 45 seconds (while breathing lightly).  Repeat the exercise a few times.  This exercise teaches your abs muscle to continue to hold your stomach in for a flat look.

Thought for the day:   Your stomach shouldn’t be a waist basket.  Sign up for the free e-book How to Lose Weight Safely and Quickly.

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You’re About To Discover The Secrets to Losing Weight…

After completing my Free “How to Lose Weight Safely and Quickly,’ you’ll…

• Find out how to safely lose weight quickly
• Avoid regaining the weight you initially lose
• Learn the basics of calorie burning through exercise
• Burn more calories building muscle tissue – even while you sleep!
• Jump start your metabolism with herb, vitamins and foods

Plus much more in my Weight Loss Free Newsletter Series

Sign up below and get my free report now (and some fantastic free newsletters on even more weight loss secrets) by signing up today!

If helps to be sensible about your weight loss goals right from the beginning. Know what both your short term and long term weight loss goals are. You want a reasonable short term goal that you will be able to attain. And the long term goal needs to include a plan of how to keep the weight off so as not to gain it back after all your hard work.

Below are some guidelines from experts in choosing weight loss goals.

Be Sensible

Don’t aspire to an unrealistic long term weight loss goal.  Find a number that you really think you will be able to weigh. If you are now 50 years old and are aspiring to weigh what you weighted when you were 14 years old, that probably isn’t a realistic weight goal.  The positive and realistic way you approach your weight loss goal with help you be more successful losing weight.

Set Appropriate Goals

Dieting alone won’t be enough for your long term weight loss goals.  You will need other changes in your life like exercise.  Eating more healthy foods can become a way of life, not just a way to lose weight.  And you will feel physically and mentally better with the exercise and healthy eating habits.

Set Specific Goals

Concentrate on specific goals each day.  Cut out one snack today and make it through the week without that one snack and you have reached a specific goal.  It’s lots easier to attain a specific goal rather than saying you are going to lose some pounds this week and exercise more.  Start riding that exercise bike in the corner of your room for 5 minutes at lunch, 10 minutes the next week and so on.  You can control your behavior; unfortunately you can’t always control how much weight you will lose.  So jump on that thought and set specific goals for yourself each day.

Set Realistic Goals

Short-term weight loss plans are not easy.  They are even harder if you set unrealistic goals that you can’t achieve.  If you try to lose 5 pounds a week and just can’t seem to do it, but you can lose 2 pounds, change your short-term goal to 2 pounds a week.  That way you can achieve your goal (or exceed it) each week and still have desire to continue on your weight loss journey.  Don’t set yourself up to fail by having goals you can’t reach.  If you fall short of your goals one week, just try to do better the next week, or maybe change you goal.  After all, you do want to succeed in losing weight.

Reward Yourself

When you do reach your goals, reward yourself.  Don’t jeopardize your weight loss plan by rewarding yourself with food, but reward yourself with something else.  Go to a movie or buy the shoes you have been wanting.  Reaching a goal and rewarding yourself for it will help motivate you to succeed. 

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You’re About To Discover The Secrets to Losing Weight…

After completing my Free “How to Lose Weight Safely and Quickly,’ you’ll…

• Find out how to safely lose weight quickly
• Avoid regaining the weight you initially lose
• Learn the basics of calorie burning through exercise
• Burn more calories building muscle tissue – even while you sleep!
• Jump start your metabolism with herb, vitamins and foods

Plus much more in my Weight Loss Free Newsletter Series

Sign up below and get my free report now (and some fantastic free newsletters on even more weight loss secrets) by signing up today!

Here are three of the foods that burn fat, according to science:

1. Beans

Beans are an excellent source of protein for dieters. They contain a healthy mix of carbohydrates and proteins. Beans are a challenge to digest so it takes your body longer to process them and helps you stay full longer.

But the real magic of beans is their fiber content. Fiber works your digestive system and keeps things running smoothly. Plain beans are the best choice. Sugary baked beans or fatty refried beans can sabotage your weight loss efforts by supplying too many calories and carbs.

2. Skim Milk 

Calcium is probably the most proven metabolism booster of all the foods that burn fat.  Studies have even proved that calcium causes weight loss.  In a study, two groups of test subjects did everything the same, except one group received extra calcium each day, the other did not.  Surprisingly, the group that received calcium lost almost 3 times as much weight as the group who did not receive extra calcium.

Dairy products are the most popular choice for calcium, but you can also get calcium from vegetables like broccoil.  Choose dairy products that are made from fat free or 1% milk to get the greatest amount of calcium in the lowest amount of calories.

3. Green Tea

Green tea has been heralded as a dieter’s miracle product for years. Green tea contains powerful antioxidants that reduce the amount of potentially cancerous free radicals in your body. The moderate caffeine content of green tea is enough to perk up your heart rate and metabolism without putting needless stress on your body. It’s also a mild diuretic, which can help getting rid of retained fluid.

Green tea has also been studied as a fat-burner, and the results have been encouraging. People who drink 4 – 6 cups of green tea per day enjoy faster weight loss than those who don’t drink green tea.

Green tea has been touted as a dieter’s miracle product for years. It contains powerful antioxidants that reduce the number of potentially cancerous free radicals in the body. Its modest caffeine content is enough to perk up your heart rate and metabolism without putting undue stress on your body. It is also a mild diuretic, which can be helpful for getting rid of retained fluid.

Green tea has also been studied as a fat-burner, and the results have been promising. Those who drink 4 to 6 cups of green tea per day lose weight faster than those who don’t drink green tea.

Other foods that burn fat include egg whites, whole grains, oatmeal, olive oil and lean cuts of meat.  These are also foods that help keep your cholestrol in check.

Honorable Mention: Water

It might not have any nutritional value, but water is still high on any list of fat burning foods. It helps with bloating, pushes retained fluid from your body, aids in healing, and satisfies your appetite. Water also helps keep your metabolism running at maximum efficiency.

Our kidneys pass toxins and waste fluids out of our bodies. But the kidneys need plenty of hydration to keep functioning well. When deprived of water, the kidneys call on the liver for back-up.

While the liver can serve as a secondary filtration system, that is not its best use. And when it has to support the kidneys, the liver can’t metabolize fat as quickly. You can bring your metabolism back up to par by drinking plenty of water every day.

For a quick diet overhaul, eat more of the foods that burn fat . And add 64 ounces of pure drinking water every day. You’ll be on your way to successful and permanent weight loss.

Proverb – To lengthen your life, shorten your meals.  Sign up for the free weight loss guide – Lose Weight Safely & Quickly.

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You’re About To Discover The Secrets to Losing Weight…

After completing my Free “How to Lose Weight Safely and Quickly,’ you’ll…

• Find out how to safely lose weight quickly
• Avoid regaining the weight you initially lose
• Learn the basics of calorie burning through exercise
• Burn more calories building muscle tissue – even while you sleep!
• Jump start your metabolism with herb, vitamins and foods

Plus much more in my Weight Loss Free Newsletter Series

Sign up below and get my free report now (and some fantastic free newsletters on even more weight loss secrets) by signing up today!

The world is fascinated with weight loss, some for health reasons and others for cosmetic. No matter the reason, many people try harsh diets that never work, extreme exercise regimens that result in injuries or other weight loss program that end without success. The reason that none of these weight loss methods seem to work is because in order to stay with a program, you have to enjoy it. Not only that, but it has to be safe as well.

Below are 5 genuine tips to weight loss, which almost anyone can do without tossing out their favorite food or spending every spare minute in the gym. Realistically, any weight loss program will take time. If anyone promises you different, they are either not being completely honest or are simply uninformed. Follow one single weight loss program for 30 days, whatever it may be, and see if you have results. If not, move on to something else. In the meantime, check out several tips to getting started today.

Tip # 1

Walking. If you can set aside 30 minutes every day to enjoy a leisurely stroll, you will be strengthening your legs and your heart while burning some calories in the process.

Tip # 2

Use a mini cycle. These portable little exercise units offer the look of bicycle pedals set up on a metal bar, but without the high price or weight of a standard exercise bike. With a min cycle, you can pedal at your desk, on the couch or anywhere else that you can comfortably set and reach the pedals.

Tip # 3

Walk or take the stairs instead of an elevator. This is a terrific weight loss exercise without even noticing the extra effort. Something as simple as a few extra steps every day can go a long way where weight loss is concerned. The next time you go to the store, park in the middle of the parking lot and walk to the store. Avoid parking in the closest spot to the door, which is tempting, but opt to walk instead.

Tip # 4

You don’t necessarily have to cut out all of your favorite foods, but you should eat them in moderation. There is no single food that will completely hinder your weight loss attempt but, if consumed excessively, it may. For instance, simply limit your intake to one candy bar or, if you are being really careful, a miniature candy. There is no reason to cut out your favorite food when a conservative amount of the things we love can still have a place in our lives, including during the times that we are focusing on weight loss.

Tip # 5

Whatever your exercise routine, set aside a certain time each day to do it. Individuals who set a routine are much more likely to stay with it and find success than those who simply exercise whenever they have time. The goal to successful weight loss is to make time.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a doctor’s recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

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You’re About To Discover The Secrets to Losing Weight…

After completing my Free “How to Lose Weight Safely and Quickly,’ you’ll…

• Find out how to safely lose weight quickly
• Avoid regaining the weight you initially lose
• Learn the basics of calorie burning through exercise
• Burn more calories building muscle tissue – even while you sleep!
• Jump start your metabolism with herb, vitamins and foods

Plus much more in my Weight Loss Free Newsletter Series

Sign up below and get my free report now (and some fantastic free newsletters on even more weight loss secrets) by signing up today!

If you’re anything like me, you’ll be constantly struggling to keep on top of your weight. This is a common goal for a high percentage of the population both at home and around the world. Weight problems are an inevitable by-product of the aging process, which seems to ravage even the best of, and leaves no prisoners. As your body ages, it becomes weaker and less capable of burning the extra calories we consume each day.

A lesson for all those scrawny kids that eat as they please – get ready for a sharp surprise! One of these days you will wake up and actually have to exercise to maintain your physique. And this brings me to topic of modern fat loss exercise. Whilst there are loads of ways to shed those pounds, it is sometimes hard to find one that suits you best. By that I mean one you enjoy, and one you can have fun with. Think about what activities you enjoy, and if they could perhaps be integrated into some weight loss programm.

When it comes down to it, many of us look towards aerobics as a highly effective fat loss exercise. We all know the benefits of those countless different aerobic workouts; from Richard Simmons, to Tae Bo, there is such a range to choose from and all effect different people in different ways. I found the Tae Bo workout as a great fat loss exercise which not only keeps you fit and healthy but will also help if you ever encounter a hostile attacker. This is something that everyone can benefit from.

Other than the standard aerobic workout, there are loads of other options available. Perhaps you can consider cycling as an effective means of targeted fat loss exercise? This is a pasttime enjoyed by thousands of Americans and not only keeps you fit but is also great fun and very relaxing. Just think about how nice a ride through a country path in the summer could be. For me that’s far more appealing than staring at the wall in the gym. Then there’s the rows and rows oftreadmills and boring, stationary exercise machines. Although fairly dry, these are also well known effective fat loss exercise machines.

Maybe you could think about a a personal trainer as an ideal fat loss exercise. Or maybe you could think about that gym membership to get the blood pumping. Why not speak to a professional and have him knock up a fat loss exercise regime for you.

It’s time to stop thinking about it and get to work to get the body you’ve always dreamed of. Stop eating those gorgeous pies and remember that everything you eat has to be worked off somehow. Not only do you need a good fat loss exercise, but you also need to eat a proper healthy balanced diet. Get online and look for information about what there is for you. There’s nothing to lose, apart from a few extra inches.

So give it a go. It’s time you took some action, and shifted those pounds with a fat loss exercise designed for you. There’s loads to choose from, so you’re bound to find something that both works for you and is great fun! So get off that sofa and get to it!

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You’re About To Discover The Secrets to Losing Weight…

After completing my Free “How to Lose Weight Safely and Quickly,’ you’ll…

• Find out how to safely lose weight quickly
• Avoid regaining the weight you initially lose
• Learn the basics of calorie burning through exercise
• Burn more calories building muscle tissue – even while you sleep!
• Jump start your metabolism with herb, vitamins and foods

Plus much more in my Weight Loss Free Newsletter Series

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Weight loss is all about changing behavior, and that is most
true when you’re fighting off those last 10 pounds.

“There is evidence that the individual has to have a great
desire to get to their goal weight, and that desire has to
be backed up with real changes in behavior to maintain a
healthy weight over time,” says Catherine Fitzgerald, RD, a
dietitian in the weight-loss program at the University of
Michigan Health System.

Here are seven tips to help you through the home stretch of
your diet. And get support year-round when you sign up for
the Weight Control Newsletter.

Lift weights
———————————————-
You can’t beat muscle mass when it comes to losing weight
and keeping it off, says Nancy Spaulding-Albright, RD, a
nutritionist and dietitian at the Sunrise Outpatient Center
of the HealthSouth hospital group. “Everyone knows muscle
burns more calories, even at rest, than fat or other
tissues,” she says. If weight lifting isn’t for you, try
swimming, yoga, or Pilates. It’s true that muscle weighs a
bit more than fat, but it also burns more calories. In the
long run, you’ll stay trimmer with muscle than without it.

Focus on better health, not fewer pounds
——————————————————
Sure, dropping weight will, by itself, improve your health.
But if you want to stay motivated while you’re losing weight
and beyond, think long term. “Tell yourself, ‘I want to live
to see my grandchildren,’ rather than ‘I want to look good
at my class reunion,’” says Spaulding-Albright. The
approaching class reunion may motivate you to lose weight
today, but it may also set you up to fail later. “Patients
who can stay focused on better health tend to reach their
weight goals and keep weight off over time,” she says.

See a dietitian
———————————————————
When you sit down with a trained dietitian or nutritionist
to look at your diet, “you may be amazed how many hidden
calories you eat,” says Fitzgerald. “I see patients who
forget to add those half dozen tablespoons of sugar they put
into their coffee each morning or don’t realize how many
calories their three-sodas-a-day habit adds up to. And those
are the kinds of calories, the ones you don’t even think
about, that make weight loss harder.” Contact your doctor or
local hospital to get a list of dietitians or nutritionists
in your area.

Know your metabolic rate
———————————————————
Do you know how many calories you need to eat each day for
your body to function? The government-mandated food content
labels you see in stores assume you have a need for 2,000
calories a day. But that’s an average, and it’s not specific
enough for someone working to lose weight or keep weight
off. “Your size and gender have a lot to do with your
calorie needs,” says Spaulding-Albright. “Dieters don’t want
to be eating 2,000 calories when they only need 1,800.”
Your resting metabolic rate (RMR) is simply the minimum
number of calories you need each day to support your body’s
functions. If you get a lot of exercise, your calorie needs
may be much higher than your RMR. So how do you estimate
your RMR and your real-world calorie needs? The best way,
says Spaulding-Albright, is to contact hospitals or clinics
in your area; they have sophisticated equipment that can
give a good assessment. You can also sit down with a
dietitian or personal trainer, who know how to make reliable
estimates by calculating your age, height, gender, and other
measures. You’ll also find many free RMR calculators on the
Internet. These are helpful, but not the most accurate. If
you chose this route, try several RMR calculators to get a
good approximation.

Eat a bigger breakfast
——————————————————-
The idea here is to get your major calorie load in earlier
in the day rather than later,” says Spaulding-Albright.
“There’s that old saying, ‘Eat breakfast like a king, eat
lunch like a prince, and eat dinner like a pauper,’” she
says. “That’s actually a help for dieters.” When you eat
more of your daily calories earlier, it gives your body a
better chance of burning those calories over the course of a
day. Eating a really heavy dinner is a bad idea, she says,
because those calories have little chance of being used.

Eat five small meals a day
——————————————————
Eat small, eat often. You may have heard this bit of advice
before, but it is one of the dieting maxims most easily
brushed aside in the course of a busy day, says
Spaulding-Albright. “When weight loss plateaus, which is not
unusual when you’ve lost a significant amount of weight,
this can sometimes help kick in some additional weight
loss,” she says. “It makes you feel more satisfied and helps
deal with cravings.”

Think positive thoughts
——————-
“Always go with the dieting positives, rather than the
negatives,” says Fitzgerald. “You’re actively adding good
things to your life. You’re eating more good foods, which
improves your overall health. You’re getting daily exercise,
which improves your mood, burns calories, and makes you
stronger.”

Source: WebMD

About The Author
—————-
Michael Lewis has been collecting articles and information
on Weight Loss and HGH (Human Growth Hormone) and related
health benefits. He has created and edits numerous web
sites about this subject. Michael is a staff writer for
www.ageforce.com and several other websites. If you would like to
know more about Weight Loss, HGH (Human Growth Hormone)
and related health topics please visit us at http://www.ageforce.com.

—————————————————————————————————-

You’re About To Discover The Secrets to Losing Weight…

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• Find out how to safely lose weight quickly
• Avoid regaining the weight you initially lose
• Learn the basics of calorie burning through exercise
• Burn more calories building muscle tissue – even while you sleep!
• Jump start your metabolism with herb, vitamins and foods

Plus much more in my Weight Loss Free Newsletter Series

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Many people make the mistake of starting a diet that restricts their
food intake, or restricts certain kinds of foods. And many of these
diet plans just make you hungry… and that makes weight loss even
harder.

This may be hard for you to believe, but certain foods actually make
you hungrier. If you can avoid these, you’ll go a lot farther with
reaching your weight loss goals and resolutions this year.

1. Sugar – Yes, it makes you hungrier. It’s sly though… when you
first down a can of sugary soda, or grab a doughnut on your way out
the door, it seems to kill the hunger almost immediately. This happens
though, because it spikes your blood sugar (glucose) levels. Within an
hour or two of having that dose of sugar, your glucose levels start
dropping drastically again and you start feeling ravenous again.

2. Simple Starches – Pasta, white bread, white rice, and other simple
starches are just another form of sugar to your body. They spike your
glucose levels quickly, then when your body starts crashing you find
yourself hunting through the fridge or visiting the vending machines
again.

3. Low Fat – This is one people don’t like to hear… but I’ve tested
it personally myself and with my family, plus I’ve researched it quite
a bit. In short, keeping your fat intake too low will cause you to eat
more, because it doesn’t satiate you. If instead, you increase your
fat intake even slightly – with “good” fats of course – you’ll find
yourself feeling full faster, and staying satiated longer.

In addition to adding a little fat to your eating habits, one other
excellent resource for feeling full longer is fiber. Now, it’s not
easy to add more fiber to your diet – particularly if you eat from
boxes, or use a lot of frozen or microwave meals. Even the “high
fiber” cereals you find these days have just 2 or 3 grams of fiber per
serving. That’s definitely better than the high sugar cereals, but
it’s not enough. Try eating raw veggies and fruits, and try buying
some of the specialized foods that have recently come on the market
with additional fiber in them. Quaker Oatmeal for instance, recently
released a version of their product which has 6 or 8 grams of fiber
per serving, and there are a few other cereals out with as much as 10
grams of fiber per serving.

If you still need help getting additional fiber in your daily eating
schedule, try a high quality fiber supplement like ProFibe.

Kathy Burns-Millyard is a professional published
writer who covers a variety of popular topics such as health, fitness,
decorating, and gardening. Find more weight  loss tips and resources
at ScaleTippers.com.

—————————————————————————————————–

You’re About To Discover The Secrets to Losing Weight…

After completing my Free “How to Lose Weight Safely and Quickly,’ you’ll…

• Find out how to safely lose weight quickly
• Avoid regaining the weight you initially lose
• Learn the basics of calorie burning through exercise
• Burn more calories building muscle tissue – even while you sleep!
• Jump start your metabolism with herb, vitamins and foods

Plus much more in my Weight Loss Free Newsletter Series

Sign up below and get my free report now (and some fantastic free newsletters on even more weight loss secrets) by signing up today!

Foods

Try to lose weight slowly. Lose a pound or two a week until you reach a healthy weight. The faster you lose weight, the more likely you are to gain it back.

Do you eat too many calories? Use a BMR calculator (basal metabolic rate) to tell you how many calories you need to get through a day. You can find BMR calculators online.

Try to get most of your calories from lean meat, lowfat milk products, whole grains and plenty of fruits and vegetables.

Exercise

To lose weight and keep the weight off, you must change how you eat and how much you exercise. Fast weight loss diets normally don’t include any form of physical exercises. These diets encourage fast weight loss by eating very little. To maintain a healthy weight, many adults will most likely need to do 30 minutes or more of physical activity daily.

Stay Away

Beware of starvation diets and quick weight loss programs. Fast weight loss could harm your health. And don’t put your body through the stress of misleading diets where you will end up gaining all the weight back as soon as you end the diet. Fast weight loss could harm your health. Your body needs to be healthy to maintain a healthy weight.

———————————————————————————————————————–

You’re About To Discover The Secrets to Losing Weight…

After completing my Free “How to Lose Weight Safely and Quickly,’ you’ll…

• Find out how to safely lose weight quickly
• Avoid regaining the weight you initially lose
• Learn the basics of calorie burning through exercise
• Burn more calories building muscle tissue – even while you sleep!
• Jump start your metabolism with herb, vitamins and foods

Plus much more in my Weight Loss Free Newsletter Series

Sign up below and get my free report now (and some fantastic free newsletters on even more weight loss secrets) by signing up today!

One of the most dangerous types of fat actually is abdominal fat.  Belly fat is related to many health risks.

If you are like most of us and need to lose some inches around your middle, here are some exercises to help you achieve a firm, flat and toned stomach.

Flat Stomach Exercises – Cardio

To help you lose fat all over your body, there is nothing as good as cardio.  When you lose fat all over, you will also be losing it in your abs.  We tend to gain fat in certain areas, like the middle.  So by decreasing your entire body fat by a percentage, you also decrease your body fat in your abs by that percentage.

Find a cardio routine that you will stick to.  While there are no “best” cardio exercises, one that you will continue to do daily is the best one for you.  Try to do cardio at least 5 times a week to see results quickly.

Here are some examples of cardio exercises that you can work into your schedule and stay on track with:

• Walking on nature trails.  Take your kids, your dog, your husband and make it fun for the whole family.

• Lawn and garden work.  There’s always plenty to do outside and getting that chore finished will make you feel better too.

• Play outside with the kids.  Take them to the park, play ball, tag or Frisbee to get your heart pumping.

• Take the dog for a long walk.  He’ll enjoy it and so will you.

• Join a gym.  Gym’s offer lots of exercise classes – just find one that is right for you and fits your schedule.

Core Strength Exercises

To build up your core, you need to do more than just lots of sit-ups and crunches.  The best way is to vary the types of sit-ups and crunches you do.

Try using an exercise ball to help develop core strength.  Many exercise balls come with instructions for doing exercises like crunches and leg lifts using the ball.  There are also lots of free exercise ball workouts on the web.  It’s a good way to lose weight and get in shape.

Yoga

Yoga is a science that has been practiced for thousand of years.  And while it not only has physiological benefits,  it also has excellent exercise benefits.  Some of the poses are better than others for toning your abs.

Yoga makes you feel better in body, mind and spirit.  It also improves muscle tone and flexibility.  It also lowers fat and increases strength and stamina.

You can find yoga workouts for abs on many websites.  You’ll find workouts for flat abs that target your midsection and burn fat.

By using a combination of cardio, core strength exercises and yoga, you’ll be on your way to creating a firm, flat stomach.

——————————————————————————————————–

You’re About To Discover The Secrets to Losing Weight…

After completing my Free “How to Lose Weight Safely and Quickly,’ you’ll…

• Find out how to safely lose weight quickly
• Avoid regaining the weight you initially lose
• Learn the basics of calorie burning through exercise
• Burn more calories building muscle tissue – even while you sleep!
• Jump start your metabolism with herb, vitamins and foods

Plus much more in my Weight Loss Free Newsletter Series

Sign up below and get my free report now (and some fantastic free newsletters on even more weight loss secrets) by signing up today!

Losing weight is not easy, but what it comes down to is this – You can lose weight by eating less calories.  The pounds will fall off fast if you can resolve to eat fewer calories. 

 It’s not hard to reduce your calorie consumption. You don’t have to deprive yourself, nor do you have to starve yourself.  The best way to lose weight is to cut your calories effortlessly and easily. These valuable tips will show you the way to lose weight fast - beginning right now.

Eat Healthy and Lose Calories

You don’t have to give up your favorite foods, just make healthy changes. For instance, if you have a craving for chocolate and eat a big piece of chocolate cake, you will have added hundreds of calories to your daily calorie consumption.

But if you eat a healthier substitution, as a sugar-free ice cream sandwich or some reduced fat chocolate cookies, you will get the chocolate  you desire at lower calories.

Try substituting  low fat and low calorie foods like low fat dairy products instead of whole milk products, 100 calorie popcorn instead of regular popcorn, lean cuts of meat, baked chips instead of regular chips, “I Can’t Believe It’s Not Butter” instead of butter, and fruit instead of fruit juice.

Lose Weight by Eating More

Yes, that’s right! If you want to lose weight, eating more isn’t the first action that occurs to you. But studies show that you really can control your appetite by eating more frequent and smaller sized meals.

Eating more will take off weight in two ways. First, it will keep you from getting overly hungry. Excessive hunger is the main reason people stop dieting. If you control the hunger, you control your calorie intake and therefore, your weight.

Secondly, smaller meals help your digestive system keep active. You will lose weight as your body burns calories faster. Smaller meals are a manageable way to decrease the number of calories you eat and burn calories at the same time.

Lose Calories with a Food Journal

Most of us really don’t know how many calories we eat every day. Studies show that people who keep food journals lose more weight than people who don’t. Keeping a food journal is a very inexpensive way of losing weight.

More impressively, people who keep a food journal are more likely to keep the weight off. Seeing what you put into your mouth daily helps you see the error of your ways.

By using a journal, you can see what an impact fast food or sugary foods have on your weight. And you can reduce your daily diet down to a workable size. This eating pattern will become a habit and stay with you long after you stop recording in your food logs.

Just list on a sheet of paper the
Food_____________________ Qty._________ Calories__________

for breakfast, lunch, supper and snacks. This increased awareness of what you are really eating each day will allow you to adjust your food so you can lose weight. Don’t dig your grave with your own knife and fork!

You can also use the Food Journal Templates and Food Diaries we created to help you keep track of what you are eating all day long.  Visit our Food Journal Template page and you can either print the form or fill it out in a word processor program.  I like to open it in the morning on my computer and fill it out electronically every time I eat something.

Lose Weight by Being Active

This has to be the easiest way to lose weight and help your body benefit by staying a little more active.  Many of us don’t have time to go to the gym (or the desire), but you can burn off calories doing your daily routines of errands and chores.

Lawn work and gardening burn an amazing number of calories. Depending on how much you weigh and what activity you are doing, you can burn up to 700 calories an hour just by doing some yardwork.

If you have pets or children, take them to the park.  You can lose 300 calories or more in an hour of sliding, swinging and playing in the park.

If you run errands, don’t use the elevator, use the stairs. Park far away at the end of the cars when you are shopping.  These are small changes you can make to your lifestyle that can result in weight loss rewards.

I keep trying to lose weight …but it keeps finding me!  Here are lots of ways you will be able to eat and still drop some weight.  More than half of us are overweight, so you’re not alone. 

Weight loss is about changing behavior and here are lots of tips to help you reach that goal.  Let’s get started.

Click Here for the Free Guide
to Losing Weight Quickly and Safely

Learn how to lose weight easily.  You’ll feel healthier and fitter than ever before.  And you’ll be able to zip up those jeans that are in the back of your closet!

Losing weight is a challenge for most of us because it isn’t always easy to do.  Our free guide tackles problems like:

• How to lose weight quickly and safely.
• What are the best nutrition plans?
• How much water do I need to drink each day?
• Why is sleep so essential to weight loss?
• The basics of calorie burning through exercise.
• Why will muscle-building help you lose weight?
• How can I keep the weight off once I have lost it?

One thing is for certain when it comes to losing weight – it took time to gain the extra weight and it will take time to lose it.  But if you follow the outline in our free e-book, you can lose weight quickly and feel like a new lighter person.  You will learn how to drop some unneeded pounds and how to do it safely.  And there’s no obligation — just sign up for the free weight loss e-book and it will be on it’s way to you within minutes.  Also included is a free subscription to our newsletter to help keep your weight loss on track. So start counting the days and let’s lose some weight!

———————————————————————————————————————–

You’re About To Discover The Secrets to Losing Weight…

After completing my Free “How to Lose Weight Safely and Quickly,’ you’ll…

• Find out how to safely lose weight quickly
• Avoid regaining the weight you initially lose
• Learn the basics of calorie burning through exercise
• Burn more calories building muscle tissue – even while you sleep!
• Jump start your metabolism with herb, vitamins and foods

Plus much more in my Weight Loss Free Newsletter Series

Sign up below and get my free report now (and some fantastic free newsletters on even more weight loss secrets) by signing up today!