Weight Loss Salt Lake City: Hard Work

By Esme Spence

Yes, there are numerous good ideas for getting the weight loss Salt Lake City residents might want. But what is the most crucial idea? Prepare yourself to work hard. There are some valuable products, services and information available that will aid you in losing some weight, but a great work ethic is practically always necessary from you to have results. This brief article will talk about some methods to have an even more successful journey toward the weight loss Salt Lake City dwellers may tend to want. We will even discuss the way the lip injections Utah medical aesthetics spas will offer might contribute to your journey. There are lots of tricks that might help you out, but a powerful commitment to taking action and working hard can do the absolute most for you.

To begin, we will talk about how adjusting to and maintaining a quality and healthy diet will frequently help to earn better results. Further, we are going to have a look at some things you can certainly do to further your weight loss in Salt Lake City through action. To conclude, we should talk about how enhancing your self-confidence can further success in reducing the surplus weight.

We often hear what sort of nutritious diet is a great place to try to find having the weight loss Salt Lake City residents want. You should think carefully about what you're consuming every week. Write down the drinks and food from your past week or so. Look for balanced things that are missing from the list or that you could use more of, and look for the poor things you could omit from your diet. This can be a helpful activity.

You often hear all over the place that exercise is a large part of being healthy, but many people find it difficult to fit it into their busy lifestyle. There are some approaches to this dilemma that can help you be more active and contribute to the weight loss Salt Lake City residents want. Think about opportunities all around you. If you reside in Utah, you likely have plenty of mountains near you that abound with ways to be active and thrive. Biking, kayaking, and hiking are among the many activities that could be available not too far from you. Or you may need activities at home. Buying a pedometer to measure the number of steps you are taking each day might help you get a bit more movement in. Just try to keep yourself busy with things that call for physical activity. Many projects around the home can provide decent workouts.

Increasing confidence in your appearance and yourself could also help to enhance your weight loss journey. Getting treatments such as the microdermabrasion, laser hair removal, or lip injections Utah beauty experts can offer may help raise your confidence. Perhaps you only want to get yourself a new hairstyle. Whatever you do, the more assurance you find in yourself, the more you'll generally be able to work hard at shedding pounds and improving yourself.

The weight loss Salt Lake City dwellers want could include interesting options like obtaining the lip injections Utah medical estheticians can provide, but visiting with a doctor and hard work are both things that should be involved.

About the Author:

Want to find out more about weight loss Salt Lake City, then visit Esme Spence's site on how to choose this or other services like lip injections Utah for your needs.

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Lose Weight Fast

To lose weight fast is fast becoming a major source of concern and cry in the whole world especially in the United States of America where you have a lot of people having tight work schedules thereby living on junks as their means of having meals on a daily basis.

There are many weight loss dietary pills that are being sold all over the internet on how to lose weight fast and all the steps or precautions that are meant to be taken while you are making use of these dietary weight loss pills. There are however some natural ways of shedding that extra fat or pound weight and one of such natural methods is the act of exercising.

There are lots of things to talk about when it comes to the act of exercising and this is due to the fact that it is beneficial to the human health. Exercise helps you stay healthy asides from the fact that it helps you remain fit and lose weight while you are practicing the act of exercising.

The act of exercising varies from one individual to another as the fact that what your body can take in the form of exercise will be or might be different from what another individual's body can take. Exercises range from the act of running long distances like marathons to the act of just strolling or walking down the road.

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It has been researched and verified that if you are desperate about how to shed those extra pound weight naturally and still eat good, healthy and balanced diet then, you should simply exercise before taking your breakfast as this will help you lose weight fast (you can lose up to about 20% fat for each day that comprises of 24 hours).

How Does this Work?

The act of exercising before you start your day by eating your breakfast works pretty fast because the workouts or exercises that you do before breakfast leaves you with little appetite or pang for food. When you are left with little appetite for food, you are left with the only option of eating little food that will be commensurate with how hungry you feel. This research is a proven research at one of the Universities.

Things to do that will help you while Exercising

There are certain things that you are expected to do while you are practicing this form of losing any extra weight and some of such things include but are not limited to the following:

1. You should make sure that whenever you get hungry, you should eat good healthy and balanced diet as against any kind of junk food.

2. You should eat well before going to bed at night as this will also help you lose weight.

3. Drink a lot of milk and take a lot of vegetables and fruits; this will also aid you in shedding those extra pounds.

Benefits of Exercising before Breakfast

The following are some of the benefits of exercising before breakfast:

a. It helps your body shed the extra weight that you want to lose.

b. It helps make you healthy and also helps keep you healthy.

c. It helps your body in the act of metabolism.

The benefits of exercising before breakfast can never be over emphasized; a trial will definitely convince you.

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Which Impacts Your Weight More: Diet or Exercise?

You know you should exercise and eat healthfully to keep your weight in check. The thing is, research suggests that when people devote time to one healthy habit, they spend less time on the other. So which is more important if you’re worried about your waistline: your workout or your diet?

Turns out, people who think that diet is the most important factor in weight control tend to have a lower body mass index (BMI) than those who believe that exercise is the key, according to six new studies published in the journal Psychological Science.

In the studies, researchers asked a total of more than 1,200 people in the U.S., Canada, China, France, and South Korea about the main factor that makes people overweight. They also took participants’ height and weight measurements to calculate their BMIs. Interestingly, those who said it’s most important to stay active to prevent obesity had higher BMIs than the people who said eating right is the key to weight control.

As you might expect, people’s weight-control theories impacted their food choices. In two studies, when researchers offered participants unlimited chocolate, the people who said they think staying active is key to maintaining a healthy weight ate more.

“Our beliefs guide our actions,” says study co-author Brent McFerran, PhD, an assistant professor at the Ross School of Business at the University of Michigan. Think about it: If you think exercise is the key to weight control, you might move more and focus less on what you eat. While exercise can definitely support weight loss—and make you feel awesome, among other benefits—people tend to overestimate the amount of calories they burn while working out and compensate for the extra activity by eating more, says McFerran.

On the flip side, if you believe that eating a healthy diet is the best way to maintain your weight, you might worry less about exercise—but closely watch what you eat. And that’s smart, especially because most people grossly underestimate the amount of calories they consume, says McFerran.

The problem: Many people think they can work off extra pounds—but there’s a ton of scientific evidence to support the fact that changing your diet is a more effective way to drop weight, says McFerran. “If we eat a 3000-calorie lunch, nearly no one has enough free time in the rest of the day to exercise it off,” he says.

Luckily, McFerran’s best advice for weight control doesn’t take much time: Steer clear of foods that are high in calories, and trade large plates and bowls for smaller ones to ensure you fill them with more restrained portions.

That said, you should probably hold onto your gym membership, too. Although it’s tough to slim down with exercise alone, staying active does help with weight control—and it’s absolutely crucial for your health, says Keri Glassman, RD, a Women’s Health weight loss expert. Not only does exercise produce endorphins that increase your metabolic rate and motivate you to eat better—it also supports heart health, strengthens your bones, helps you sleep, decreases stress, and boosts mental health. All awesome reasons to hit the gym when you can!

photo: Brand X Pictures/Thinkstock

More from WH:
How to Lose Weight Fast
Weight Loss Motivation: 13 Ways to Stay On Track
Running For Weight Loss

This entry was posted in Weight Loss and tagged lose weight, weight.

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Be Fit! Start The Weight Loss Challenge

By Jonah Rybinski

Before you begin a weight loss contest, you should get a group of people on board. This is extremely important. When you decide to start a challenge, begin asking friends and family to figure out who has an interest and figure out what everyone is prepared to commit to. Do not forget to stay positive and make them aware it is more of a support group than a major contest. Everyone ends up dropping weight which means that there aren't any losers.

Put money at risk. We almost always require an entry fee for our competitions. Entrance charges suggest you'll be committed and provide additional commitment.

The payments are then used for payouts at the finish of the challenge. You may pay all the money to the person who loses the highest percentage of their starting weight or divide it up however you choose. All of the competitions we've done were with extended family or close friends and we each trust that not a single person will be taken advantage of. We commonly make requirements such as no diet pills, surgeries or other extraordinary measures. Penalty fees can often be used to get individuals to weighing each week. We have had fees and penalties for not weighing in gaining weight and occasionally we'll even have consequences for failing to lose weight.

It is difficult to keep participants dedicated to losing weight for more than a couple weeks. Establish milestones and short term goals and objectives. Most definitely with longer contests, it is hard to be motivated for a long time. Not long ago I had accomplishment in which we set milestones designed for four and eight weeks and if you hit the milestones you got repaid some of your entry price. Groups can also help most people have a real sense of commitment. In case you have some folks who are not as committed as the others and don't believe that they have a chance to win then groups may help strongly encourage them to keep trying to help out their team. I have quite a few relatives who seem to like teams purely because then someone else is relying on them while other folks don't like it for the exact same reason or because they then have to depend on others. Be sure you talk to everyone before you start to see whether teams might help.

Keep it optimistic. It usually is exhilarating to compete nevertheless make certain the trash talk remains playful and well-behaved. It doesn't help people to offend or brag excessively. Trash talking, if done politely, can help propel the more competitive types to keep working harder. Around 2 to 3 months seems to work well.

Very much more time and you get exhausted and lose participants and very much shorter causes it to be really hard to see the big results a competition might help you get. Reward participants for reaching goals. On a few occasions, we have agreed to give back penalty fees for anyone who meets their goal. Be sure everyone has a good goal. A minimum of one percent each week or more is a suitable goal.

Plan for a post challenge. Once the competition ends it is common for competitors to let loose following a couple months of going on a diet. To try to avoid this by getting ready to begin the next competition right after the close of your competition. Another option is to have another quick competition to find out who can maintain his or her weight loss. It will allow some alleviation from heavy dieting but helps to keep the participants from gaining all of their weight again rapidly.

Above all, enjoy yourself!! I have discovered weight loss challenges to be incredibly valuable. They fulfill several factors of a successful weight loss plan. They produce motivation and responsibility and it can be very rewarding to win a few hundred dollars in the process. There is not really a disadvantage if you give it your best effort. What do you have to lose other than a few pounds? The cash you may save on going out to restaurants can go towards the entry fee.

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How to Burn Body Fat More Effectively

Here are five tips for how to burn body fat more effectively with aerobic exercise and weight training.

1. Do cardio first thing in the morning.

Doing cardio first thing in the morning, on an empty stomach, will ensure that your blood sugar is low, which will put your body into a quicker and deeper fat burning state.

2. Do cardio after weight training.

If you're going to lift weights and do cardio during the same workout, always lift weights first and then do cardio. Research shows that cardio done after weight training enhances fat burning both during and after the cardio session.

3. Do high intensity interval training.

High intensity interval training (HIIT) consists of alternating high intensity "work intervals" with low to moderate intensity "recovery intervals." For example, you sprint 50 yards and then walk 50 yards, and then continue to alternate these work and recovery intervals. Or you pedal at a fast pace on a stationary bike for 30 seconds and then pedal at a slow or moderate pace for 30 seconds, and then continue to alternate these work and recovery intervals.

HIIT is a very effective way to lose body fat because it not only burns a lot of calories per minute, it's also one of the best ways to increase Excess Post-exercise Oxygen Consumption (EPOC). EPOC, commonly known as the afterburn effect, refers to how many additional calories your body will have to burn in order to repair, recover and return back to the way it was before a workout took place.

4. Vary your cardio workouts.

Many people do the same aerobic exercise routine month after month, and this often leads to aerobic adaptation. Aerobic adaptation is where your body adapts to a particular cardio routine, and it can cause fat loss to come to a stop.

You need to make periodic changes to your cardio routine, such as alternating between different types of aerobic exercise (e.g., treadmill one workout, elliptical machine another workout) or doing high intensity interval training instead of traditional aerobic exercise.

5. Do more free weight exercises.

Studies have shown that you burn more calories when performing free weight exercises such as squats than when performing machine exercises such as leg extensions. This is most likely due to the greater number of stabilizer muscles that are used when performing free weight exercises.

For more information on how to burn body fat, check out Burn The Fat, Feed The Muscle. It's packed full of information on how to use nutrition and exercise to get lean, fit and healthy. To learn more about Burn The Fat, Feed The Muscle, Click Here.

How to Burn Body Fat More Effectively > Weight Loss Articles 

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Exercise Motivation

Why do many people lack exercise motivation and avoid working out? With all of the health benefits that exercise provides, why would someone continue to lead a sedentary lifestyle?

For many people it's because of the negative thoughts and attitudes they have about exercise.

You might think that you're in total conscious control of your behavior, but it's really your subconscious mind that controls your behavior. If you program your subconscious mind with negative thoughts and attitudes often enough, your subconscious mind will guide your behavior based on these thoughts and attitudes.

If you know you should exercise but you can't seem to get yourself to do it, it's most likely because of the negative thoughts and attitudes about exercise that are in your subconscious mind.

No matter how bad you might feel about your poor fitness level, you'll never exercise on a regular basis until you lose these negative thoughts and attitudes and replace them with positive ones. People who work out on a regular basis have positive thoughts and attitudes about exercise.

If you've constantly struggled with exercise motivation and you're not sure if you'll ever be able to work out on a regular basis, you need to learn about a company called Think Right Now! and its behavior modification programs. Think Right Now! programs are not just information or advice, they actually alter your thoughts, attitudes, beliefs and emotional habits using a simple, proven method.

Think Right Now! has a program called I Love Exercising Now! that repatterns your thoughts and attitudes about yourself, your health, and about exercise. The program targets your subconscious mind and helps you replace negative thoughts and attitudes that cause you to avoid exercise with positive thoughts and attitudes that cause you to look forward to your next workout.

I Love Exercising Now! is a proven program that has helped thousands of people make exercise a regular and enjoyable part of their lives. Click here to learn more about the program

Exercise Motivation > Exercise Articles 

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Colon Cleansing and Weight Loss

Colon cleansing and weight loss is a popular topic, but is colon cleansing really an effective and safe way to lose weight?

Colon cleansing and weight loss is a popular topic, but is colon cleansing really an effective and safe way to lose weight?

There are two basic ways to cleanse the colon - colon cleansing products and colon hydrotherapy (also known as colon irrigation or high colonics).

Colon cleansing products include supplements in powdered, liquid or capsule form and detoxifying teas. Colon hydrotherapy is a procedure conducted by a colon hydrotherapist where a rubber tube is inserted into the rectum and the colon is then flushed with water. Additives such as probiotics, enzymes and herbs may be added to the water.

The Internet is full of websites promoting colon cleansing. These websites warn that over time the walls of your colon become encrusted with accumulated fecal matter that contains toxins, and these toxins are then absorbed by your body.

These websites claim that this accumulated fecal matter causes health problems such as weight gain, constipation, gas and bloating, and fatique. Colon cleansing is touted as the way to clear out this accumulated fecal matter and alleviate the health problems associated with it.

The reality is that although doctors prescribe colon cleansing as preparation for medical procedures such as a colonoscopy, most doctors don't recommend colon cleansing for detoxification. This is because there's no scientific evidence that supports the alleged benefits of colon cleansing. Barring drugs, disease or mechanical blockage, the colon cleans itself naturally without assistance and the walls of the colon do not become encrusted with accumulated fecal matter.

But what about those pictures of large, abnormal looking stools on many colon cleansing websites that are touted as "evidence" that people's colons are coated with layers of accumulated fecal matter? Those stools are actually created by the colon cleansing products themselves. Most colon cleansing products contain bentonite clay, which is a type of edible clay that absorbs water in the colon and forms a gel. This gel combines with other common ingredients in colon cleansing products, such as psyllium, and the result is large, abnormal looking stools.

You also need to know that colon cleansing is not without risk. It can cause nausea, vomiting and abdominal cramps. It can cause a dangerous loss of water and electrolytes, which can lead to dehydration and even abnormal heart rhythms. It can upset the body's own finely tuned bacterial balance. Colon hydrotherapy can result in infection or perforation of the bowel.

With regard to colon cleansing and weight loss, it's possible to lose some weight using a colon cleanser, but the weight loss will just be water weight since colon cleansers cause a person to discharge more fluid than usual during a bowel movement. The weight will return as soon as the lost fluids are replaced. Increasing the number of bowel movements has nothing to do with losing body fat (which is the type of weight you want to lose), because the body absorbs most of the calories in food well before food reaches the colon.

The bottom line when it comes to colon cleansing and weight loss is that colon cleansing is an ineffective and potentially unsafe way to lose weight.

If you need to lose weight, forget about colon cleansing and instead follow a proven weight loss program like Burn The Fat, Feed The Muscle that focuses on nutrition and exercise. To learn more about Burn The Fat, Feed The Muscle, Click Here.

Colon Cleansing and Weight Loss > Weight Loss Articles 

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Why Can't I Lose Weight?

Are you one of the many people asking yourself why can't I lose weight? Have you given up trying to lose weight?

While there can be a number of reasons why someone struggles to lose weight, there are three very common weight loss mistakes many people make.

Here are the three most common weight loss mistakes that you have to avoid making if you want to permanently lose weight and get fit and healthy:

Having unrealistic expectations.

If you have unrealistic weight loss expectations, you're setting yourself up for failure right from the start. You'll get frustrated and discouraged when weight loss doesn't happen as fast as you think it should and you'll give up trying to lose weight.

A good weight loss goal is one to two pounds of body fat per week, or one percent of total body weight per week if you're extremely heavy (e.g., three pounds if you weigh 300 pounds). This is the healthiest and safest way to lose weight, and this will also most likely result in permanently keeping the weight off.

Going on a very low calorie diet.

A very low calorie diet can produce quick weight loss, but what happens once the diet ends? Most people go back to the same old way of eating that caused them to be overweight in the first place and end up gaining back any lost weight. The reality is that very low calorie diets almost never result in permanent weight loss.

Another major problem that very low calories diets have is that they cause you to lose lean muscle mass. When you drastically reduce calories in order to starve away body fat, you also starve away lean muscle mass. Lean muscle mass is metabolically active tissue, so when you lose lean muscle mass your metabolism slows down. The slower your metabolism, the easier it is to gain weight and the harder it is to lose it.

Relying on weight loss supplements.

With all of the hype and deceptive advertising in the weight loss supplement industry, it's not surprising that many people think all they have to do is take a particular supplement and the pounds will start dropping off.

The reality is that plenty of studies have been conducted on weight loss supplements, and no credible evidence has been found that any single supplement results in significant weight loss. At best, some weight loss supplements provide a slight boost to metabolism or a slight suppression of appetite.

Now that you're aware of the three most common weight loss mistakes that have to be avoided, you're probably wondering what does work when it comes to losing weight. The best way to permanently lose body fat and get fit and healthy is to combine a fat loss nutrition plan with a fat loss exercise routine.

A fat loss nutrition plan is based on cutting back on calories, not on drastically reducing them. It's also based on eating certain healthy foods that are less likely to be converted to body fat. A fat loss nutrition plan is not a temporary way of eating like a diet is, it's a permanent way of eating that can be followed for a lifetime.

A fat loss exercise routine that includes aerobic exercise and strength training enables you to lose body fat without losing lean muscle mass and without slowing down your metabolism. There are also plenty of health and fitness benefits associated with aerobic exercise and strength training.

If more people combined a fat loss nutrition plan with a fat loss exercise routine, there would be a lot fewer people asking themselves why can't I lose weight.

A great resource that shows you how to create a fat loss nutrition plan and a fat loss exercise routine is Burn The Fat, Feed The Muscle. To learn more about Burn The Fat, Feed The Muscle, Click Here.

Why Can't I Lose Weight? > Weight Loss Articles 

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Why Starvation Diets Don't Work

Many people turn to starvation diets when trying to lose weight. They drastically reduce calories hoping to lose weight as quickly as possible.

They're making a big mistake.

A very low calorie diet can produce quick weight loss, but what happens once the diet ends? Most people go back to the same old way of eating that caused them to be overweight in the first place and end up gaining back any lost weight.

The reality is that very low calorie diets almost never result in permanent weight loss. A very low calorie diet is a temporary way of eating that produces temporary results.

Another major problem that very low calories diets have is that they cause you to lose lean muscle mass. When you drastically reduce calories in order to starve away body fat, you also starve away lean muscle mass. Lean muscle mass is metabolically active tissue, so when you lose lean muscle mass your metabolism slows down. You also get weaker and your body becomes softer and flabbier.

For many people, the pattern of going on and off starvation diets and losing and regaining weight continues for years or even for an entire lifetime. With each repeated bout of very low calorie dieting their metabolism becomes slower, so they gain weight easier and have a harder time losing it.

If you want to permanently lose body fat and get fit and healthy, going on a starvation diet is not the way to do it. What you need to do is combine a fat loss nutrition plan with a fat loss exercise routine.

A fat loss nutrition plan is based on cutting back on calories, not on drastically reducing them. It's also based on eating certain healthy foods that are less likely to be converted to body fat. A fat loss nutrition plan is not a temporary way of eating like a diet is, it's a permanent way of eating that can be followed for a lifetime.

A fat loss exercise routine that includes aerobic exercise and strength training enables you to lose body fat without losing lean muscle mass and without slowing down your metabolism. There are also plenty of health and fitness benefits associated with aerobic exercise and strength training.

A great resource that shows you how to create a fat loss nutrition plan and a fat loss exercise routine is Burn The Fat, Feed The Muscle. To learn more about Burn The Fat, Feed The Muscle, Click Here.

In conclusion, starvation diets are flawed, and you have to avoid them if you want to lose body fat permanently and get fit and healthy.

Why Starvation Diets Don't Work > Weight Loss Articles 

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Weight Loss vs Fat Loss

When it comes to weight loss vs fat loss, you need to know the difference between the two.

Many people who want to lose weight go on some sort of crash diet hoping to lose as much weight as possible in the shortest amount of time. They drastically reduce calories and become fixated on what weight the scale shows.

As their weight decreases, they assume that all or most of the weight being lost is body fat. They oftentimes couldn't be more wrong.

The reality is that when you go on a very low calorie diet, you often end up losing more water and lean muscle mass than you do body fat.

Very low calorie diets cause you to lose water because when calories are drastically reduced your body gets needed energy by burning glycogen (stored glucose in the liver and muscles). Glycogen holds on to water, so when it's burned for energy it releases water, which is expelled via urination.

Very low calorie diets cause you to lose lean muscle mass because when you drastically reduce calories in order to starve away body fat, you also starve away lean muscle mass.

Between the loss of water and lean muscle mass, as much as 75% of the weight you lose on a very low calorie diet might not be body fat. This is why the weight loss on very low calorie diets can be so deceiving.

Losing weight needs to be all about losing body fat. It's excess body fat that makes you look and feel bad, and excess body fat is what increases your risk for a variety of health problems such as type 2 diabetes, heart disease, and certain types of cancer.

The most effective way to lose body fat is to combine a fat loss nutrition plan with a fat loss exercise routine.

A fat loss nutrition plan is based on cutting back on calories, not on drastically reducing them. It's also based on eating certain healthy foods that are less likely to be converted to body fat. A fat loss nutrition plan is not a temporary way of eating like a diet is, it's a permanent way of eating that can be followed for a lifetime.

A fat loss exercise routine that includes aerobic exercise and strength training enables you to lose body fat without losing lean muscle mass. There are also plenty of health and fitness benefits associated with aerobic exercise and strength training.

A great resource that shows you how to create a fat loss nutrition plan and a fat loss exercise routine is Burn The Fat, Feed The Muscle. To learn more about Burn The Fat, Feed The Muscle, Click Here.

In conclusion, when it comes to weight loss vs fat loss, there's a big difference between the two, and it's important to understand the difference.

Weight Loss vs Fat Loss > Weight Loss Articles 

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Calories and Weight Loss

Here's what you need to know about calories and weight loss if you want to lose weight and keep it off permanently.

A calorie is a unit of energy. Specifically, a calorie is the amount of energy it takes to raise the temperature of one kilogram of water one degree centigrade.

The word calorie is used interchangeably to describe the amount of energy in food and the amount of energy stored in the body as adipose tissue (body fat).

When it comes to calories and weight loss, if you burn more calories than you consume, your body will tap into stored body fat for energy to make up for the calorie deficit and you'll lose weight. If you consume more calories than you burn, your body will store the surplus calories as body fat and you'll gain weight. Some foods may get stored as body fat more easily than others because of the way they affect your hormones or blood sugar, but too much of any food will get stored as body fat.

Since you must create a calorie deficit if you want to lose body fat, what's the best way to create this deficit? Should you decrease calories, increase physical activity, or do both? The best way to create a calorie deficit is to combine a fat loss nutrition plan with a fat loss exercise routine.

A fat loss nutrition plan is based on cutting back on calories, not on drastically reducing them. It's also based on eating certain healthy foods that are less likely to be converted to body fat. A fat loss nutrition plan is not a temporary way of eating like a diet is, it's a permanent way of eating that can be followed for a lifetime.

A fat loss exercise routine that includes aerobic exercise and strength training enables you to lose body fat without losing lean muscle mass and without slowing down your metabolism. There are also plenty of health and fitness benefits associated with aerobic exercise and strength training.

Even though combining a fat loss nutrition plan with a fat loss exercise routine is the best way to create a calorie deficit and lose body fat, many people make the mistake of doing just the opposite - they go on a very low calorie diet and do little or no exercise.

A very low calorie diet can produce quick weight loss, but what happens once the diet ends? Most people go back to the same old way of eating that caused them to be overweight in the first place and end up gaining back any lost weight. The reality is that very low calorie diets almost never result in permanent weight loss.

Another major problem that very low calories diets have is that they cause you to lose lean muscle mass. When you drastically reduce calories in order to starve away body fat, you also starve away lean muscle mass. Lean muscle mass is metabolically active tissue, so when you lose lean muscle mass your metabolism slows down. The slower your metabolism, the easier it is to gain weight and the harder it is to lose it.

The bottom line when it comes to calories and weight loss is that there's no better way to create a calorie deficit and lose body fat than by combining a fat loss nutrition plan with a fat loss exercise routine. When you combine a fat loss nutrition plan with a fat loss exercise routine, the result will be not just a leaner body, but a stronger, fitter, healthier body.

A great resource that shows you how to create a fat loss nutrition plan and a fat loss exercise routine is Burn The Fat, Feed The Muscle. To learn more about Burn The Fat, Feed The Muscle, Click Here.

Calories and Weight Loss > Weight Loss Articles 

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The Best Way to Lose Weight

The best way to lose weight is really quite simple - combine a fat loss nutrition plan with a fat loss exercise routine.

Unfortunately, many people make the mistake of doing just the opposite - they go on a very low calorie diet and do little or no exercise.

A very low calorie diet can produce quick weight loss, but what happens once the diet ends? Most people go back to the same old way of eating that caused them to be overweight in the first place and end up gaining back any lost weight.

The reality is that very low calorie diets almost never result in permanent weight loss. A very low calorie diet is a temporary way of eating that produces temporary results.

Another major problem that very low calories diets have is that they cause you to lose lean muscle mass. When you drastically reduce calories in order to starve away body fat, you also starve away lean muscle mass. Lean muscle mass is metabolically active tissue, so when you lose lean muscle mass your metabolism slows down. You also get weaker and your body becomes softer and flabbier.

Continually going on and off very low calorie diets, which many people do, is one of the worst things you can do for your metabolism because your metabolism becomes slower with each repeated bout
of very low calorie dieting. The slower your metabolism, the easier it is to gain weight and the harder it is to lose it.

You have to forget about drastically reducing calories if you want to lose body fat and keep it off. Instead, you have to combine a fat loss nutrition plan with a fat loss exercise routine.

A fat loss nutrition plan is based on cutting back on calories, not on drastically reducing them. It's also based on eating certain healthy foods that are less likely to be converted to body fat. A fat loss nutrition plan is not a temporary way of eating like a diet is, it's a permanent way of eating that can be followed for a lifetime.

A fat loss exercise routine that includes aerobic exercise and strength training enables you to lose body fat without losing lean muscle mass and without slowing down your metabolism. There are also plenty of health and fitness benefits associated with aerobic exercise and strength training.

But if combining a fat loss nutrition plan with a fat loss exercise routine is the best way to lose weight, why don't more people follow this template?

It's because there are so many weight loss programs and products on the market that promise fast and easy weight loss. But if there was such a thing as fast and easy weight loss, more people than
ever before wouldn't be overweight or obese.

Combining a fat loss nutrition plan with a fat loss exercise routine requires making some lifestyle changes, but it truly is the best way to lose weight.

A great resource that shows you how to create a fat loss nutrition plan and a fat loss exercise routine is Burn The Fat, Feed The Muscle. To learn more about Burn The Fat, Feed The Muscle, Click Here.

The Best Way to Lose Weight > Weight Loss Articles 

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My 12-week weight loss journey

Stephanie Higgins tells how she lost 9.1kg (1.4st) on the NHS weight loss plan without ever going hungry.

From calorie-counting to snacking, Stephanie reveals how she did it and how the plan has helped her develop healthier habits in 12 weeks.

How did you hear about the plan?

I’d been going to the gym for about five months but I hadn’t lost any weight. I was actually putting on weight. I thought my diet might be the problem. I looked up online how many calories I should be eating a day to lose weight and I found the NHS 12-week weight loss plan.

Why did you want to lose weight?

I knew I wasn't a healthy weight. Fashionable clothes just looked wrong on me, even if they fitted correctly. I was having to buy bigger size clothes far too often. I’ve been a size 10-12 all my life but the weight’s been creeping up over the last five years. My last few jobs have been deskbound and my activity levels have gone down.

One day, I just realised how big I’d got and I decided I wanted to get back to my ideal weight. I’ve got a five-week holiday of a lifetime to the US planned this summer. My boyfriend and I will be doing a road trip through California on a Harley Davidson and finish up in Hawaii. It's given me plenty of motivation.

'Seeing the weight come off and fitting into smaller clothes was perhaps the best motivator.'

Stephanie

How much did you lose?

During the course of the 12 weeks, I lost 9.1kg (20lbs). I started out at 80.5kg (177.6lbs) with a body mass index (BMI) of almost 30. By the end of the 12 weeks, I was 71.3kg (157.4lbs) and my BMI had dropped to 25.6, which is nearly in the healthy weight range.

Ideally, I'd like to get to 60kg (133lbs). That was my weight about five years ago and the weight I feel comfortable with. I've been at or around this weight for most of my adult life. I'm probably not going to get there before I go away on holiday but I'd like to lose another stone (6.3kg) before then.

How did you find calorie counting?

It gets easier as you go. I used a couple of calorie-counting websites [Calorie Count and Weight Loss Resources]. At first, I was looking up everything but as time went on, I became familiar with the calories in certain foods, such as fruit, which were my main snacks. I wrote down every calorie I had during the day in a notepad. In the evening, I’d tot up my calories and update thefood and exercise chart. It doesn’t take long and I found it really helpful for keeping track of your calories.

Did you find the weight loss forum helpful?

Yes! I found the online forum to be a place for support and guidance from others doing the same thing. People on the forum seem genuinely interested in what you’re saying as you are all in the same boat. Now it feels great to be able to share my experience of losing weight with others on the forum who are just starting out.

What exercise did you do?

I was going to the gym about three times a week, for a 30 to 45 minute session. I generally exercised with my boyfriend, which was great for motivation. I did a bit of running on the treadmill and some strength exercises. Initially, I set myself the goal of running a mile without stopping. Now I can do 20 minutes non-stop on the treadmill. I also did sit-ups every morning, and worked my way up to 100 a day! I’ve not done any for a while as it was taking too long.

Your calorie allowance on the plan:

• Men should eat and drink no more than 1,900kcal a day.
• Women should eat and drink no more than 1,400kcal a day.

If you normally eat a lot more than the recommended 2,500kcal for a man and 2,000kcal for a woman, you may find it hard to cut back to our suggested calorie limit. If so, aim to reduce your calorie intake gradually over the next few weeks.

• Download the weight loss plan

How did you plan your meals?

We'd do a weekly shop and try to include a few more healthy options, such as more fruit and vegetables, fish and chicken. I used kitchen scales to weigh things like rice and pasta. I reduced my portion sizes and always made sure there were at least two or three portions of veg on my plate. Dessert was always fruit. There were a handful of meals that we had every week, like chicken curry and spaghetti Bolognese, which kept the calorie-counting work down.

How did following the plan impact on home life?

Initially, it was hard to get the balance right. I live with my boyfriend who didn’t need to lose weight. I cut out a lot of carbs from our meals and was filling up on veg. He was eating the same as me and he started to lose weight too! So he started having separate snacks and small meals throughout the day so he wouldn't go hungry.

How did you manage eating out?

I ate less than usual and made healthier choices. If we were going out for a curry, I’d order less rice and dropped the usual side order of chips. It’s not always easy to keep track of calories when eating out, so I’d just compensate by reducing my calorie intake and doing a longer exercise session the next day.

How did you deal with slip-ups?

If I had a cheeky snack, I’d just add the calories to my daily total and adjust my calorie intake for the rest of the day to stay below my 1400kcal allowance. If that wasn't possible, I'd make sure I didn't go over my allowance any other day of the week, and maybe step up the exercise. Probably the most important thing is to pick yourself up and carry on – a slip-up now and then doesn't really matter too much in the long run.

How did you deal with cravings?

After being on the plan about a week, I didn't really have any cravings, I'd just eat healthily and often. I never went hungry, which is one reason you sometimes get cravings. Snacks were already built in for the day – usually dried fruit like raisins, apricots and apple as well as fresh fruit.

How did you keep yourself motivated?

Thinking about the beach in Hawaii! The first week I lost just under 1kg (2.2lbs), which is a bag of sugar. Handily, we had a full bag of sugar in the cupboard so I took it out and looked at it and felt the weight. It was heavy, so I’d remind myself of that bag of sugar every so often. Seeing the weight come off and fitting into smaller clothes was perhaps the best motivator.

How has following the plan changed you?

I asked my boyfriend and his answer was: “You're thinner!” I now have breakfast every morning, which I never used to. I eat a lot more veg. I’ve learned to recognise the difference between being hungry and simply feeling peckish. Overall, sticking to the plan for 12 weeks has helped me develop new healthy habits.

Do you still need to lose weight?

I’d like to lose a few more pounds. I’ve stopped counting calories but I’m sticking to my new routine of eating healthily, having smaller portions and exercising regularly. After doing it for 12 weeks, it kind of feels normal to me.

Last reviewed: 03/07/2013

Next review due: 03/07/2015

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The Greatest Weight Loss Article Of All Time

Alright, so it may be a tiny exaggeration. And even if it wasn’t, my opinion may be slightly biased considering that I am the writer. And sure, using fun attention-getting titles is something I’m a big fan of doing. However, what I can say with absolute certainty is that “the greatest weight loss article of all time” is exactly what I set out to put together.

A couple of weeks ago I mentioned that this is the week when millions of people around the world make their New Year’s Resolutions. I also mentioned that the #1 resolution may very well be to lose weight.

I then mentioned something that probably sounded a bit strange… that you should not spend a second of your time doing anything weight loss related. Don’t research. Don’t learn. Don’t buy. Whatever you do, don’t go out and look for weight loss. My reason for this of course was that I was going to “bring weight loss to you.”

And now, as promised, I present to you (I’m also a huge fan of overly dramatic introductions)…

The Ultimate Weight Loss Guide

As for a brief description, I’ll let its first paragraph do the describing:

This is it, folks. This is the first, last and only weight loss article you will EVER need to read. Only, this is much more than an article. This, my friends, is a guide. In fact, it’s the ultimate weight loss guide. It’s a collection of every single thing you will ever need to know about losing weight. Every helpful tip, every useful fact… it’s all here, compiled in one place, just for you.

If you need to lose weight, this is EVERYTHING you’ll need.

Oh, and Happy New Year!

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When should weight-loss medications be used?

lthough medical treatments (for exampleOrlistat [Alli, Xenical]) are available, they should only be used by people who have health risks related to obesity. Doctors usually consider medications to be appropriate in patients with a BMI greater than 30 or in those with a BMI of greater than 27 who have other medical conditions (such as high blood pressure, diabetes, high blood cholesterol) that put them at risk for developing heart disease. It is not recommend that medications be used for cosmetic weight loss or to lose small amounts of weight. For more information on weight-loss medications, please refer to the Obesity article.

Why is weight loss important?

Maintenance of a healthy body weight is important for maintaining both physical and emotional well-being and preventing disease. Excess weight and obesity have been associated with an increased risk for numerous medical conditions, including

• heart disease,
• high blood pressure,
• stroke,
• diabetes,
• osteoarthritis,
• some types of cancers,
• sleep apnea,
• and elevated blood cholesterol levels.

It should be noted that reduction in weight for those who are overweight can make a major impact on the conditions listed above. Many overweight people also report improved mood, increased in self-esteem and motivation, and feeling healthier in general after they have lost weight.

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