My Fast Weight Loss Tips Store

 

If you’re a woman who is sick and tired of being overweight, being the butt of all the fat jokes, embarrassed to go out in public, have low self-esteem, low self-confidence, low energy levels, feel unattractive, and is completely fed up with all the hyped up diet fads and have unanswered questions about how to really lose weight by applying simple lifestyle tweaks, then you’re about to discover the top five questions right now!

What you are about to discover is important because if you don’t understand the fundamentals of weight loss and what stimulates it, then you’re surely not going to be able to figure out the best approaches that are right for you. This means you will be able to determine a clear uncomplicated path to lose weight based upon applying what you’ll learn from these 5 high-powered questions.

Let’s get to it…

Q1: What Are Realistic Goals for Weight Loss?

“I want to lose 10 pounds this week”, “I will stop eating everything to lose weight”, “I will work out 8 hours a day to achieve my weight loss goals” – Sounds familiar?

People struggling with weight usually end up making unrealistic weight loss goals that are almost impossible to achieve. And when they fail, it further demotivates them to lose weight. So what exactly are realistic goals for weight loss? This is usually the first question that pops up in our heads. So here are some great answers!

Setting Weight Loss Targets

Here are two amazing tips to set realistic weight loss target:

Tip 1: Go slow because a gradual and natural approach towards weight loss is the best and most effective weight loss target. Fad diets that offer bigger results in less time are often temporary and do not benefit you in the long run. Therefore, losing a pound in a week is better than aiming for losing 10 pounds in a week’s time.

Tip 2: Think about your calories because the real deal of weight loss targets start with burning more calories than you consume. Thus, set a target for your calorie consumption.

Keep a count and burn more than you consume to lose weight effectively.

Remember: One pound of body fat contains 3500 calories. Losing 1 to 2 pounds of bodyweight in one week is the best target because if you lose more weight than that, you run the risk of losing lean body mass. The less muscle you have, the less body fat you’ll burn.

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Q2: What Are The Best Foods For Weight Loss?

The right type of food makes a lot of difference. Keeping up with a healthy diet will help you lose weight successfully. Fill yourself up with the right food that includes veggies, fruits and lots of fiber. In addition to controlling your portion sizes, choose your food wisely and lose weight easily.

Foods rich in fiber are good for weight loss because they are filling. Of course, there’s nothing magical about the type of food you are eating because you still have to burn it off to lose weight. However, nutrition is very important that you can only gain from the right kind of healthy food.

Enjoy lots of fruits and vegetables, including strawberries, oranges, apples, nectarines, berries, and plums, green veggies and leafy salads of all kinds. In addition to this, add different beans to your diet as well. These could vary from black beans to split peas, lentils, chickpeas, pinto beans, etc. Add them to different recipes of salads, soups, and entrees and add flavors and texture to your food.

Also, whole grain is good for your system if you want to lose weight.

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Q3: What Are The Top 5 Foods To Avoid For Weight Loss?

While some foods are bad for our body, there is a list of worst foods that you should be aware of if you are struggling with weight loss. Unfortunately, the foods we find the most delicious could actually turn out to be worst in terms of calories and fat – an absolute disaster for your weight loss. Such foods can be really difficult to avoid, especially if you are eating out.

While we are all well aware how bad sugar, fried food and starchy carbs are for us, I will highlight the worst 5 foods we consume (thinking they are healthy). So these foods should be avoided always or consumed in moderation.

1)) Smoothies

If you are not making smoothies yourself, don’t drink them! Unless and until you are aware of all the ingredients used in the smoothie, you cannot rely on the yogurt and fruit blend they sell in the restaurants. Smoothies you find on the menu are often made with milk or ice cream and crammed with sugar.

So don’t be fooled by the healthy smoothie on the menu.

Some commercial smoothies have more than the calories of two Big Macs put together. Yes, only 20oz. can total up to over 1000 calories.

2)) Avoid Carb-Loaded Snacks

When you consume rice cakes, white bread, dry cereals or crackers, your body converts the consumed carbs into simple sugars and dissolves them into your bloodstream right away. If you are trying to lose weight, simple carbs should be off-limits entirely. There are healthier options that will offer you a better way to live.

So avoid simple carbs as much as possible, especially when you are eating out and feel inclined towards sugary foods that hold no nutritional value for you.

3)) Frozen Meals

Most of us naturally turn to frozen meals as they are convenient and saves us time because of not having to cook everything from scratch. But have you ever wondered how can these ingredients last so long in your freezer? Frozen meals are generally loaded with preservatives to increase the life of the ingredients. When these preservatives are consumed through food, they retain water in our body, which bloats us up – so you don’t feel or look your best and keep struggling with weight loss.

Say good bye to frozen meals! Cook fresh if you want to live a healthy life.

4)) Artificially Sweetened Drinks And Juices

So you drink diet soda because you are on a diet, right? But have you ever wondered how these drinks that taste sweet are mysteriously zero in calories? This is nothing but a trap. Your brain is wired not only through wrong advertisements but also by artificial sweeteners that enhance or induce cravings.

Say goodbye to all types of sodas, diet sodas and even fruit juices that sit in your cupboard, because they are loaded with sugar or artificial sweeteners that could mess up with your health as well as your weight loss goal. If you really want to drink something, you will be better off with water or homemade lemon-water.

5)) Foods That Claim They Are Low-Fat

First of all, you can’t be very sure if the food is actually low in fat. Also, your brain is tuned in a way that when you know you are consuming a food that is low in fat, you end up consuming 30 percent more than your regular consumption. In addition to overeating, which in itself is a huge obstacle in your weight loss goal, when fat is removed from food; food makers also remove some of the flavor, inevitably.

As compensation, sugar is added to it to bring back the flavor and eventually, the ‘low-fat’ food becomes even worse for you to consume.

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Q4: How Much Water To Drink A Day For Weight Loss?

There are multiple factors that help you figure out how much water is the right amount for weight loss. Of course, you will hear all types of suggestions, including 1 oz. of water for every pound of body weight is healthy and that 12 glasses of water is perfect. Which one’s right? Read on to find out!

How Much Water is Actually Perfect for Weight Loss

Water is a crucial part of any exercise program and diet plan, not to mention life and health in general as well, because it is vital for all aspects of our physical function.

As far as water consumption for weight loss is concerned, you cannot simply start following a one-size-fits-all approach here. As a rule of thumb, it is highly recommended that women should at least consume 88 oz. of water. However, it does not suggest that you should drink ‘water’ only to meet your daily target. Other beverages as well as fruits and moisture content foods also contribute towards your overall water intake. So don’t forget to count that!

Exercise – An Important Factor

You tend to lose fluid out of your body in the form of sweat when you exercise or engage in vigorous activity. Thus, you must drink extra water to compensate that loss. The best approach is to consume 12 oz. of water at least 2 hours before you start your workout. Drink another 12 oz. after 30 minutes of your exercise.

If you sweat a lot, don’t hesitate in drinking a few sips of water every 15 minutes while working out. On the other hand, if you are indulged in extremely intense workouts where you sweat a lot – for example during a marathon, you might need a little more than just water, such as coconut water or a healthy sports drink. This would also compensate for the sodium you lose in sweat.

Drinking Water According To The Environment

Again, your focus should be on how much fluid you lose and compensate for it. Your environment will also be an important factor to take into consideration. If you live in a region with humid or hot weather, you require more fluid in your body to keep your body temperature in check and to replace what you lose because of sweating.

Similarly, heated indoor air during cold weather can also cause your skin to lose the natural moisture. This will increase your daily water requirement. So adjust accordingly and provide your body with enough water to function properly.

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Q5: How To Keep A Journal For Weight Loss?

Maintaining a journal for weight loss actually means keeping track of your diet and routine. It could be really effective if you do it right. Also, it is important that you prepare your mindset before keeping a journal so that you follow it religiously and gain desirable results.

Food Diary

You can maintain a food diary and update it every single day. Here, you can list down the different foods you have eaten in a day and their respective calories. You can design your own meal plans keeping your ideal calories in mind or you can even follow a suitable meal plan and maintain your food diary.

You can even fill out your diary as you go throughout the day or just dedicate some time out of your day to fill it in. However, experts suggest that you can be more accurate with your food diary if you update it soon after eating. Other than that, it is also important to put down every little detail, regardless of how embarrassing or painful it is.

Your food diary is a record of what you eat and how you plan to burn it. So don’t even think about skipping anything here. All the little details matter and will help you identify mistakes and take a more effective approach to achieve your weight loss goal.

Track Records

Maintaining a food journal or diary also helps you track records. You can compare your results from the past and even set goals to achieve them within a given period. For instance, if you have been maintaining a food diary regularly, you can easily pin point if you are getting the desired results. You can even check out the details to find out if there had been any lagging that you can fix.

Weight loss is all about consistency. Track records and compare results and see if the current routine is working for you. However, just be consistent with your approach, even if you have to change the methods you have been currently following.

Tracking records also help in motivating you. I always feel extremely motivated and encouraged whenever the comparisons showed me good results. So you can use that as your motivation too.

Paste Pictures

Make the journal more meaningful by pasting pictures in it. If you are updating it on a daily basis or at least checking out your diary multiple times in a day, pasting pictures can make a lot of difference.

These can be your own before and after pictures. Just be honest while choosing the pictures and follow a pattern. For instance, take a picture of you after every 2 weeks and paste it. Now compare your old pictures with new ones. What do you notice? Do you feel the change? Does that encourage you?

If you are following the right routine and approach, there are great chances that you would see a huge difference in your old and new pictures and once again, you can use these to motivate yourself and work harder towards your goals.

Other than your own pictures, you can also paste pictures of people you idealize. For instance, if you love a celebrity’s body and you want to see yourself in that body someday, put that up in your food diary and take inspiration on a daily basis to keep yourself on track.

When To Update

As regularly as possible! As mentioned earlier, make sure you do not delay it more than a week. However, it is ideal if you are able to update it every day and at the right time to make sure it is as accurate as possible.

Do not miss out on the important details, even if they are as small as eating a small candy during the day. Just add in all the details to make sure it is as authentic as possible.

Here’s a little tip: Dieters often lose the enthusiasm with time. They tend to become more relaxed about updating their food diaries and even forget a number of things when they are finally updating the information. Do not follow that negative pattern if you are really serious about weight loss and gaining your health back on track again.

Keep It Detailed

Time is a very crucial factor that will help you determine how detailed you want your food diary to be. If you have plenty of time to add all the details, go ahead and do it and it will prove to be extremely helpful for you.

On the other hand, if you have time constraints, use it in the best way possible. Prioritize on the details and include information that motivates you. For instance, if you do not have enough time to add calorie detail about each and every meal or ingredient you are recording, you can avoid that and just write the total number of calories.

So if the ‘perfect detailed food log’ works for you, make sure you make time for that. Otherwise, at least take your first step and see how successful maintaining a food diary proves for you.

Remember, it’s difficult to manage what you don’t measure.

Let’s wrap this up…

In summary: You just learned about Weight Loss For Women – Top Five Questions You Should Know!

As you can see, losing weight doesn’t have to be complicated. By applying simple techniques to your everyday lifestyle, you can begin melting off body fat with minimal effort, because all of these little actions produce extraordinary results when combined together.

Start implementing these techniques starting today!

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With more than 30,000 diets out in the marketplace and with many of them contradicting each other…

It’s no wonder why you may be confused about who’s lying and who’s telling the truth.

When in doubt, I recommend using your common sense because losing weight isn’t rocket science, and please don’t fall for all that hyped-up garbage that so many companies are pushing.

While I may not know you personally, I believe that you’re intelligent, but you’re just not allowing yourself to trust you and putting all your faith into some fitness guru (I’m not saying that all of them are full of it)…

I’m just asking you to give yourself permission to use your natural instinct when taking fitness advice.

Well, enough of my rant.

Here are some basic tips for losing weight…

Tip 1: Stay away from all those fad diets.

Tip 2: Use common sense so that you don’t allow the makers of fad diets take advantage of you while you are in a vulnerable state of mind.

Tip 3: Research the history and reputation of the supplement companies that you plan on purchasing products from using Google and read the comments of past and present customers (don’t believe everything that you read and see).

Tip 4: Be realistic in your weight loss goals… Set a target of 2 to 10lbs per month for starters to get the momentum going.

Tip 5: Gradually replace simple carb foods such as white bread with complex carbohydrate alternatives such as whole-wheat toast.

Tip 6: Gradually replace unhealthy fatty foods with healthy foods over time so that you don’t set yourself up for failure by going cold turkey, because not many people are able to pull this off.

Tip 7: Gradually increase your water intake and reduce that of those fake sugary drinks that can pack on the pounds due to the increased consumption of empty calories.

Tip 8: Perform Resistance and Cardio training 3 times per week. Remember that resistance training burns more fat because the bigger and more muscles that you have, the more calories your body burns.

Tip 9: Try different types of workouts (Free-weights, Machines, Boot camps, and etc…) to find out what’s fun and enjoyable for you. If you enjoy the type of workouts that you do, you’re more likely to remain consistent long enough to start seeing the results of all of your hard work.

Tip 10: Set up a reward system for eating healthy and performing your exercise for the week (don’t go overboard here)!

Tip 11: Forget about all the hype and just get up and start exercising and gradually increase your intensity so that you don’t hurt yourself.

Tip 12: Supplement your diet with super high-quality weight loss products that will work with your body and not against it. These types of supplements are known as bio-available.

In summary: You just discovered 12 Tips For Losing Weight.

Of course, this article isn’t the end-all-be-all to losing weight, but if you begin to apply this frame work, you’ll start dropping the pounds without all the complications.

You can make your fitness plan more complicated over time, but for now, just start applying to get your momentum going!

 

For decades now, there has been a big misconception in the general population about the best way to lose weight. Most people think cardio is the holy grail of melting off those unwanted pounds.

In reality, cardio is not that effective when it comes to weight loss and fat loss. Instead, if you want to burn the fat off your body, the fastest and healthiest way to do it is through some form of resistance training, such as weightlifting, fitness machines, resistance bands, medicine balls, and so on.

The First Problem With Cardio Exercises

The problem with using cardio as a fat-burning method on its own simply doesn’t work well.

Let’s look at the math.

An average person might expect to burn about 300 calories from a brisk jog in an hour. However, what some fitness professionals don’t tell you about is how many calories your resting metabolic rate would consume anyway.

Even if you did nothing but lay in bed, you would burn about 120 calories. That means all that jogging really only burned about 180 calories. That’s about half a latte.

Most people after doing a cardio workout feel like they need to eat a little more, and more than compensate for their workout with their increased appetite.

The result? Cardio doesn’t do much at all for burning fat or losing weight.

The Second Problem With Cardio Exercises

Another common problem with cardio is that much of the gains athletes experience come not from an improved physique, but from more efficient muscle movements.

Once you get your body used to a certain movement, it can perform that movement much more efficiently.

A runner might think he or she is improving if they can jog for an hour instead of 30 minutes. But in reality, they’re not developing much muscle mass. Their bodies are just getting better at the movements needed in jogging.

If you put that same jogger on a bike, they won’t be much better than they would have been before starting their running program. Why? Their legs and body haven’t actually developed that much in capacity.

By the way, this is called sports-specific training.

Why Resistance Training Burns More Fat Than Cardio

Resistance training burns fat. This seems counter-intuitive. After all, everyone is saying that to lose weight, you need to do cardio.

The reality is, the biggest burner of calories in your life is your Basal Metabolic Rate (BMR). You can expect to burn between 1600 to 1800 calories a day if you’re a man, 300 calories fewer if you’re a woman, just from your BMR.

Of course, there are many factors that affect your BMR, such as how strenuous your daily activities are, how long you perform them, how many calories you consume, how much water you drink, how much sleep you get, and so on.

What’s the best way to increase this number?  Simply build more muscle. Increasing your body’s muscle mass by just 5 pounds will increase your BMR by about 400 to 600 kcal per day.

That’s a massive increase in calories burned. If you take your body fat percentage down and increase the amount of muscle mass in your body, you’ll naturally burn fat. This is how the human body functions.

The simple truth about fat loss and weight loss is this: build more lean muscle, and then let nature do the rest of the work.

In summary: You just discovered the truth about Resistance Training vs Cardio For Fat Loss.

Unfortunately, most of the population believes that cardio training is more effective than resistance training for losing weight…

But in reality, resistance training is far superior for weight loss than cardio.

Don’t fight this fact of human nature.

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Are you sick and tired of working your butt off only to see no measurable or long-lasting results whenever you try to lose weight? Or would you like to stop throwing your money away on the latest fad diets, only to be let down again? If so, stop! That’s right; stop whatever you’re doing, because you are going to want to hear this.

Don’t even think about trying another diet plan or weight loss program until you read this article. Why? Because the four tips will put you on the fast to lose weight safely and keep it off.

Each of the tips is based on science. That means they have always been around and are not fads. It’s unfortunate that a lot of people selling the latest weight loss programs don’t always like to share them, so it’s not your fault if you haven’t been able to effectively lose weight.

Let’s unpack this…

TIP 1: Leaner Muscles Burns More Fat

In short, the more lean muscle you have as you are trying to lose weight, the better. The amount of calories you are able to burn off is related, largely in part, to how much lean muscle mass you have. On top of that, more muscle allows you to exercise more effectively, and have more endurance.

No one can dispute the fact that muscle is more attractive than fat.

One of the best ways to build lean muscle mass is through strength training. You can still engage in cardio exercise, and should, but nothing beats lifting weights and resistance training to add muscle to your body. This is important because muscle also requires more calories to stay fed, which is good, and brings us to the next point…

TIP 2: Feed Your Fat-Burning Machine

What we are talking about here is metabolism; that is the rate at which your body burns calories. As we have already seen, muscle tissue is excellent for burning calories and boosting your metabolism. However, there is something else you can do to keep your metabolism racing along.

Eating smaller meals throughout the day, as opposed to three larger meals, will keep your body working at burning calories. It also has the added benefit of keeping your hunger from getting out of control by helping you to maintain stable blood sugar levels.

TIP 3: Walk Your Way To Weight Loss

We’ll keep this tip short and sweet. A great way to lose weight is to take brisk walks on a regular basis. It’s not only easy enough to do, but it will also help you to lose weight safely and keep it off. Walking is a nice low-impact exercise that almost anyone can do. You can go walking outdoors or on your treadmill especially during bad weather.

TIP 4: Reduce Calories

This may be the biggest “secret” that fad diets try to conceal, but it gets right to the heart of the matter. The only way to lose weight is to burn more calories than you take in. So far we have looked at burning calories, but now it’s time to switch to reducing how many you take in. The good news is that you don’t have to religiously count every calorie that goes into your mouth. All you have to do is make better food choices, and make a conscious effort to eat reasonable portions.

Great, you just learned 4 Weight Loss Tips For Beginners, and the best part is that you can begin implementing them starting today!

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