tag:blogger.com,1999:blog-47474468303741423822024-03-13T16:16:17.085-04:00Customized Fat LossFind out how and what causes your unwanted fat and what you can do to get rid of it!Anonymoushttp://www.blogger.com/profile/11001771288270657262noreply@blogger.comBlogger9125tag:blogger.com,1999:blog-4747446830374142382.post-74124443016920026032012-07-28T13:27:00.006-04:002012-07-28T13:28:18.053-04:00How to lose weight as a teenager!<h1 style='margin-bottom: 0px;'><a href="http://www.wikihow.com/Lose-Weight-As-a-Teenager">How to Lose Weight As a Teenager</a></h1>
<b><i>from <a href='http://www.wikihow.com/Main-Page'>wikiHow - The How to Manual That You Can Edit</a></i></b><br/>
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If you're tired of feeling down about your weight, this is a really good way to help yourself along the way to a healthy body! Or perhaps your parents/peers are nagging you about your double chin? <a href="http://www.wikihow.com/Lose-Weight" title="Lose Weight">Lose weight</a>, read this article and take the advice into consideration. It may be harder to lose weight as a teen because of all the goodies you see in the lunch room, or when you see your friends eating pizza. It is going to be hard, that's for sure, but if you are really determined and motivated, then you CAN do it! Follow these simple steps and you be there in no time at all! But remember, don't overdo it because that is unhealthy! Be strong! Not weak! Do it and don't give up!
<a name='more'></a>
<a name="Steps"></a><h2> Steps </h2>
<a name="Pre-Weight_Loss"></a> Pre-Weight Loss
<ol><li> <a href="http://www.wikihow.com/Set-Goals" title="Set Goals">Make a Goal</a>! Start with something simple, don't start off with a ridiculous goal that you'll never achieve, as you'll just feel bad when you don't get there.
</li><li> Make a plan! Look at your calender and find some spare time, after school or sports practice and add an exercise routine to fill the gaps.
</li></ol>
<a name="Healthy_Eating"></a> Healthy Eating
<ol><li><i>Consume healthy foods and do not skip meals. Eat five SMALL meals each day, every 3-4 hours. Your blood sugar level will be steady, and you will not feel as hungry.</i>
</li><li> Eat at the table, not standing up. Have one specific place you will eat all your meals (unless you are out with friends). This keeps you from eating food mindlessly in front of the TV. Take time to chew, count to 30 for each bite. <a href="http://www.wikihow.com/Eat-Less-and-Lose-Weight-by-Chewing-More" title="Eat Less and Lose Weight by Chewing More">Chewing more can help you lose weight.</a> You will find that you will get full faster, and will not have to eat as much. Remember that it takes at least 20 minutes to actually notice that you're full or not hungry anymore. Try not to overeat, when you feel satisfied stop eating and don't let yourself eat anymore if your not finished.
</li><li> <a href="http://www.wikihow.com/Stop-Midnight-Snacking" title="Stop Midnight Snacking">Don't eat from 9pm to 6am</a>. This will keep your body on a schedule.
</li><li> When you snack, <a href="http://www.wikihow.com/Choose-Healthy-Snacks" title="Choose Healthy Snacks">choose healthy fruits and vegetables rather than candy or chips</a>. If you really hate veggies, get some fat free dressing to go with it, or instead opt for the new low-fat chips that have recently appeared these days. Light yogurt helps boost up your metabolism and tastes great. Popcorn, minus added salt or butter, are excellent munchies. It is full of fiber.
</li><li> Before you go to a restaurant, look at what there is on the menu online if you can, and choose what you want there (sometimes they even show you the nutritional information). Not only does this mean that you can choose something healthier, it also means that you aren't likely to give in to cravings and choose something you just can't eat.
</li><li> Ask for smaller portions at meal times. It's easier than trying not to eat everything you get because it's an automatic habit to finish your meals.Try eating on a smaller plate, too. It tricks your brain into thinking you've eaten more than you really have.
</li><li> <a href="http://www.wikihow.com/Drink-More-Water-Everyday" class="mw-redirect" title="Drink More Water Everyday">Drink at least 8 glasses of water a day.</a> You do not have to drink them down all at once, but keep sipping all day. Do whatever is comfortable and convenient for you, as long as you drink that amount of water. This will help you feel more full.
<ul><li> Other than water, almost anything you drink will contain calories. Learn to <a href="http://www.wikihow.com/Love-the-Taste-of-Water" title="Love the Taste of Water">love the taste of water</a>, and take in more fluids daily to improve your health and digestion. Fruit and vegetable juices, which are deprived of their fibres, are inferior to eating the fruits and vegetables themselves, so try to avoid juices.
</li></ul>
</li></ol>
<a name="Exercise"></a> Exercise
<ol><li> Walk as much as you can (the average person burns about six calories per minute walking). Try to walk at least one mile a day to start. Each day walk a little further. Walk at a brisk pace, and if you find you are getting out of breath then slow down. In the beginning it is more important that you at least walk, rather than walk fast. Take the stairs instead of taking the elevator. Dance by yourself to the music on the television or your MP3 player. Any movements will make you lose weight, so have fun and dance your way to a thinner you!
</li><li>Exercise. It doesn't matter if you lift weights, walk around your neighborhood, swim, or jog on a treadmill, you will lose weight, as long as you exercise 3-4 days a week, and burn more than your calorie intake. If you don't have a treadmill, find a pool, walk into waist deep water, and run in place, this burns just as many calories as running on a treadmill.
</li></ol>
<a name="Other"></a> Other
<ol><li> Weigh yourself every week on a certain day in the morning before you eat and after you go to the bathroom. This will show you've lost weight rather than weighing every day.
</li><li> Record your progress. This way you can notice any major changes. Keep a log of everything you eat, every exercise you do, and how many inches your waist is (or whatever kind of body part that needs weight loss). Add up your total calorie intake of that day (try and keep it at a maximum of 2000) and how many calories you burned (most exercise machines will give you an estimate of how many calories you burned). If your diet or exercise changed you can see what plan worked best for you. Also, if you record the calories you have eaten, you can input them in websites that will then calculate whether you should have eaten more, or less calories that day, and you can plan from that.
</li><li> <a href="http://www.wikihow.com/Be-Confident" title="Be Confident">Be confident</a>. If you are confident about <a href="http://www.wikihow.com/Lose-Weight" title="Lose Weight">losing weight</a> you will be more likely to have some great progress! It actually works!
</li><li> Don't be hard too on yourself! If you spend a day in your pajamas and watch a few movies for the day, don't sweat it. If you have a big feed of junk food one day, don't worry! Remember how guilty and bloated you felt and get back on track the next day.
</li></ol>
<a name="Tips"></a><h2> Tips </h2>
<ul><li> Go for a jog. Stretch to warm up, then get a few friends together and start a 'jogging group'. It's much more fun with friends, and listening to music can take your mind off what you're actually doing if you don't like running.
</li><li> Don't skip meals! You might think that skipping meals will help you lose weight, but the truth is, it does just the opposite. If you skip a meal, you're more likely to get the munchies and scoff down the junk food that is FULL of fat and sugar.
</li><li>If you feel like you are alone know that there are always people going through the same things.
</li><li>Try to brush your teeth after every Meal & Snack. Everything seems less fascinating with toothpaste in your mouth.
</li><li>Teens need to get about 8.5-9.5 hours of sleep per night. Even though it has been shown that they get at times only 6 hours of sleep.
</li><li>Tired of that tummy? Try doing sit ups, crunches or leg lifts.
</li><li>If you get hungry between meals, have a healthy snack. It will keep your blood sugar up and keep you from overeating the next meal.
</li><li>Occasional indulgences are acceptable. Mom made her famous cherry pie for Christmas? Take a small piece. Better yet, don't eat the crust. Personally, I don't like the crust or the top layer, so I just eat the cherries in the middle and the bottom crust. You get the taste, minus a few calories.
</li><li>When exercising, think how you'll look after you lose some weight, it boosts your wanting to exercise.
</li><li>Listen to music while exercising. Try doing a different exercise every song.
</li><li>Rather than sitting, stand. Standing burns calories, too.
</li><li>Start off with a small amount of weight to lose (3/5/7/9 pounds) when you see that 3,5,7, or 9 pounds pop off, you'll feel great and feel like any amount of weight that you lose is a revelation.
</li><li>Think about joining Weight Watchers. They have teen programs that are very effective. Attend the weekly meetings to be with people like you who also want to lose weight.
</li><li>Journal your food intake that has been shown to help you lose the pounds as well. Reason once you realize how much your putting in your body you will realize what you have been eating without noticing yourself.
</li><li>Read books it widens your mind, go for it!
</li><li>Try drinking tea or vegetable juice before every meal. You will feel more full before you start eating.
</li><li>A positive attitude always helps!
</li><li>Some people find it easier to "diet" with a friend or even your mom!
</li><li>Remember: You lose weight when you burn more calories than you consume. So watch your diet and exercise.
</li><li>It is also important to keep in mind your body type; don't expect to look like a model if everyone in your family is stocky, or not so muscular.
</li><li>Visiting a gym can be a fun way to exercise.
</li><li>Dress in slimming outfits, it will make you look thinner and you will feel better about your self!
</li><li>Talk to people about why you want to lose weight. Most people have excellent ideas on how to do it.
</li><li>Ask a friend if they think that you need to lose weight. Don't be upset if they answer "yes" and you asked for their honest answer, but if they do say yes, ask more than one person. Chances are, they might not mean it. A positive comment always helps!
</li><li>Always read safety instructions before using electric equipment. It's not healthy/ pretty to have a red wound all up your arm (treadmill burn)
</li><li>Once again, don't stress about the scale. If you're a 5ft 12 year old girl, you should be at 110 pounds, but there are other factors. For example, you might have a family trait that makes the women in your family more muscular. That means you probably need to be around 125 or 135. ask your doctor because they know your family records and will help find a weight healthy for you.
</li><li>Don't give up! I know from experience that it's so hard to suddenly start eating healthy and exercising EVERY DAY! and actually stick with it. You want to give up and go back to your old ways because you feel like you're not losing any weight at all...but don't! If you gain the will, power, and determination it takes to lose weight, it will be the best decision of your life! Every time you're a step away from giving up, just picture in your mind how good you will look and feel if you just keep going. Prove to all who doubted you can do this that you can have a sexy body!!
</li><li>The scale can LIE to you, that's why there is this thing called NSV- non-scale victory. You can gain 4 pounds yet lose 4 inches, or drop in pant sizes. So don't cry if you didn't lose any weight after a week of hard work!
</li><li>It takes more than a week for teens and their body build it can take up to two months to notice a huge change. (one whole pants size)
</li><li>Have a positive attitude.
</li><li> Going to a gym with friends or family really helps you to have more fun while exercising!!
</li></ul>
<a name="Warnings"></a><h2> Warnings </h2>
<ul><li>If you notice a 1 to 2 pound change from week to week, it is most likely water or an other intake.
</li><li>If you are dieting correctly, you should lose 1 or 2 pounds a week. That's 5-10 pounds a month! If you lose more than 3 pounds a week, you could be losing weight too fast, which is unhealthy, however depending upon your weight and amount of weight loss needed, it might not be unhealthy. Keep in mind that if you lose weight too fast, you will experience hair loss. Always talk to your doctor if you are worried.
</li><li>If you find that you are not losing weight after a few weeks, you may want to see a nutritionist.
</li><li>Avoid becoming obsessed with the numbers on the scale. If you are exercising but notice that you have gained a bit of weight-- don't panic! You have probably gained muscle, which weighs more than fat!
</li><li>Make sure that you have a realistic weight goal. (10 pounds a month is not realistic)
</li><li> Try not to become obsessed with a certain number. The mirror and your own feelings are a better indicator of your success.
</li><li>Watch and check nutrition labels. Just because they say something is low in fat on the front doesn't mean it's good for you.
</li><li>Being obsessed with losing weight can lead to eating disorders.
</li><li>Don't be so anxious to tell everyone about your diet, they may tease you with certain foods and try and sabotage you!
</li><li>Tests have proven that if you get on a scale too much you actually gain more weight, so it's better to base it on something like how you feel in your favorite jeans or what your family notices.
</li><li>NEVER try to starve yourself! Doing so, will put your metabolism into "starvation mode" which will slow down metabolism and slow down weight loss. However, if you decide to fast (A controlled period of time where you only drink water or juices to cleanse your body or aid weight loss), daily exercise will keep your metabolism from slowing down, which would cause rapid weight gain when you start to eat solids.
</li><li>Drinking green tea boosts your metabolism.
</li><li>Remind yourself that dieting is a hard way to lose weight. Exercise is just as important as dieting!
</li><li>take up a sport that you'll enjoy, you'll really notice the difference.
</li></ul>
<a name="Related_wiki-hows"></a><h2> Related wiki-hows </h2>
<ul><li><a href="http://www.wikihow.com/Lose-Weight-Safely" title="Lose Weight Safely">How to Lose Weight Safely</a>
</li><li><a href="http://www.wikihow.com/Eat-Properly" title="Eat Properly">How to Eat Properly</a>
</li><li><a href="http://www.wikihow.com/Cope-if-you-Want-to-Become-Anorexic" class="mw-redirect" title="Cope if you Want to Become Anorexic">How to Cope if you Want to Become Anorexic</a>
</li><li><a href="http://www.wikihow.com/Lose-Weight-Fast-for-Teens" title="Lose Weight Fast for Teens">How to Lose Weight Fast for Teens</a>
</li><li><a href="http://www.wikihow.com/Eat-Less-and-Lose-Weight-by-Chewing-More" title="Eat Less and Lose Weight by Chewing More">How to Eat Less and Lose Weight by Chewing More</a>
</li><li><a href="http://www.wikihow.com/Convert-Metric-Weight-to-Pounds" title="Convert Metric Weight to Pounds">How to Convert Metric Weight to Pounds</a>
</li><li><a href="http://www.wikihow.com/Use-Exercise-to-Help-You-Lose-Weight" title="Use Exercise to Help You Lose Weight">How to Use Exercise to Help You Lose Weight</a>
</li></ul>
<a name="Related_wikiHows"></a><h2> Related wikiHows </h2>
<ul><li><a href="http://www.wikihow.com/Lose-Weight-as-a-Young-Adult" title="Lose Weight as a Young Adult">How to Lose Weight as a Young Adult</a>
</li><li><a href="http://www.wikihow.com/Help-a-Teen-Lose-Weight" title="Help a Teen Lose Weight">How to Help a Teen Lose Weight</a>
</li><li><a href="http://www.wikihow.com/Fast-to-Lose-Weight" title="Fast to Lose Weight">How to Fast to Lose Weight</a>
</li><li><a href="http://www.wikihow.com/Loose-Weight%2C-but-Stay-Healthy-As-a-Teen" class="mw-redirect" title="Loose Weight, but Stay Healthy As a Teen">How to Loose Weight, but Stay Healthy As a Teen</a>
</li></ul>
<p>
<i>Article provided by <a href="http://www.wikihow.com/Main-Page">wikiHow</a>, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on <a href="http://www.wikihow.com/Lose-Weight-As-a-Teenager">How to Lose Weight As a Teenager</a>. All content on wikiHow can be shared under a <a href="http://creativecommons.org/licenses/by-nc-sa/2.5/">Creative Commons license</a>.</i>
</p>Anonymoushttp://www.blogger.com/profile/11001771288270657262noreply@blogger.com0tag:blogger.com,1999:blog-4747446830374142382.post-19596877691818125852012-07-26T13:56:00.002-04:002012-07-26T13:56:22.008-04:00How to lose weight<h1 style='margin-bottom: 0px;'><a href="http://www.wikihow.com/Lose-Weight-Safely">How to Lose Weight Safely</a></h1>
<b><i>from <a href='http://www.wikihow.com/Main-Page'>wikiHow - The How to Manual That You Can Edit</a></i></b><br/>
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The weight loss market is overflowing with diet aids that all claim to help you lose weight quickly. Shakes, snacks and pills marketed as appetite suppressants and weight loss programs litter the shelves of most stores today. Unfortunately, the desire to lose weight often causes people to forget that weight loss is most beneficial to the body when it is done in a healthy manner. You can actually lose weight healthily by following some basic steps.
<a name='more'></a>
<a name="Steps"></a><h2> Steps </h2>
<a name="Evaluate_Your_Eating_Habits"></a> Evaluate Your Eating Habits
<ol><li>Begin by taking a look at the way you eat. Are you choosing the healthiest options possible for your meals or snacks? Do you eat out at fast food places several times a week? Do you eat a lot of frozen, processed foods or are you eating mostly home cooked meals? All of these factors make a significant difference in your weight loss efforts.
</li><li>Look at the size of the portions you consume. Are you overindulging every day? A salad may seem like a great way to lose weight, but if you eat far more than you should, it kind of defeats the purpose.
</li><li>Snack healthily. Do you include a lot of snack foods in your diet and if you do, are they used for the purpose of hunger control or for pleasure? Eating healthy snacks is an effective way to receive added nutrition throughout your day and can be beneficial in helping to lose weight.
</li><li>Consider the times of day or night when you have the hardest time avoiding junk food snacking. Is it late at night while you sit and watch TV? Do you crave the need for something when you are driving? Knowing what your weak points are will help you plan for ways to alter your eating habits.
</li></ol>
<a name="Plan_Your_Meals_Wisely"></a> Plan Your Meals Wisely
<ol><li>Begin by looking at your schedule for the week. Are there days when you will be able to prepare some healthy meals? Are there several days that are sure to be more hectic than others? Knowing your schedule will allow you to plan for quick healthy meals on your busy days.
</li><li>Break out the cookbooks and look for ways to substitute healthier ingredients in the recipes. Low-fat cheese will work just as well in a recipe as whole milk cheese without altering the taste or flavor of the recipe.
</li><li>Check the Internet for easy altered recipes that will help improve your diet. The Internet is loaded with sites that offer valuable information for healthy recipes and substitutes.
</li><li>Consider the amount of quick meals that will be necessary for the week. Plan out ways to incorporate easy, nutritious meals into those days or healthy grab-and-go snacks. By planning in advance, you can help prevent impulse purchases of less-than-healthy foods.
</li><li>Incorporate meals that freeze well into your planning. Make twice as much as normal by doubling all of the ingredients that the recipe calls for. Freeze half for a future meal or break it down into single servings to be used as lunch meals.
</li><li>Shop around at different markets to discover new and unusual foods. Check out stores that cater to different cultures such as Mexican or Indian markets. Browse the organic shop for variations or new options of foods you normally purchase.
</li></ol>
<a name="Get_Moving"></a> Get Moving
<ol><li>Incorporate exercise into your weight loss efforts. Incorporating physical activity into your daily routine will help boost your weight loss efforts. In addition, exercise can have a physiological effect on the body, making you less interested in eating unhealthy foods, which will aid in your weight loss attempt. Burning calories is the best way to avoid weight gain and keep your body in shape.
<ul><li>Join a gym.
</li><li>Begin lifting weights.
</li><li>Take up jogging or running.
</li></ul>
</li><li>Make exercise fun. If exercising in a gym is not your thing, try a dance class or team sport instead. You will be more willing to stick to it if it is enjoyable for you. Have fun while you burn those calories away.
</li><li>Keep in mind that exercise does not have to be rigorous in order to be effective. Take a stroll or ride a bike. Any movement is beneficial in helping with weight control and is necessary for muscle maintenance.
</li><li>Avoid overtraining. Pushing yourself too hard can create unwanted side effects. Lack of energy, injury, moodiness and reduced immune functioning are just a few results that can occur with overtraining. Your appetite will also be significantly greater if you overtrain, and if you don’t accommodate for that by stocking up on more healthy foods and monitoring your calorie intake carefully, you’re likely to eat too much too quickly after a heavy workout and negate all your extra effort.
</li></ol>
<a name="Stay_Away_From_Fad_Diets"></a> Stay Away From Fad Diets
<ol><li>Avoid using the aid of shakes, pills or other diet aids. They may temporarily help you lose weight but your goal is to begin a lifestyle change that incorporates healthy eating as a way of life. A diet can only help you drop your weight for as long as you maintain the diet. Once the diet stops, the weight will slowly sneak right back up on you if you haven’t developed the right habits along the way.
</li><li>Stay away from cleanses or detoxification programs that are not recommended by your physician. Avoid diets that require you to fast for much of the day. The body needs a certain amount of energy to function properly. Healthy food is energy. Never starve yourself in an attempt to lose weight.
</li></ol>
<a name="Tips"></a><h2> Tips </h2>
<ul><li>Find snacks that you love that are healthy, such as fresh fruit, raw vegetables, low-fat yogurt or cottage cheese, and be sure to stock them in your pantry. Limit yourself to two snacks each day. If you crave more than two snacks, chomp on a piece of gum for a few hours.
</li><li>Don't shop when you are hungry. Have a healthy snack and a glass of water before heading to the grocery store.
</li><li>Try a daily walk. It is a great exercise for weight loss. You can go at your own pace. If you walk with a friend it is mentally uplifting to chat and support each other.
</li><li>Add strength training to your exercise plan to build lean muscle. While aerobic exercise (like walking) helps burn calories, anaerobic (or strength-building) exercise can help boost your metabolism.
</li><li>Add one or two extra vegetables to your evening meal that you would usually not eat. Try new recipes with unfamiliar ingredients to keep your eating plan interesting and fun.
</li><li>Use nonstick cookware or barbeque to limit oils and fats.
</li><li>Clear up left-overs before sitting down to avoid second helpings.
</li><li>Drink lots of water: about 2 litres/day (approx. 64 oz). Drink a glass of water about 20 minutes before dinner to help you feel full.
</li><li>Put your knife and fork down instead of loading it up while you chew. Eating more slowly allows your body to be in time with your brain so that by the time you "feel" full you haven't already over eaten.
</li><li>Measure your loss by how your clothes feel on you and only weigh yourself once every couple of weeks. Take your measurements once a month to judge your weight loss in inches as well as pounds.
</li><li>Avoid processed foods. Anything that comes in a package is usually full of fats, sugars and salts. Know what you're eating in advance.
</li><li>Follow a simple program that includes a easy to follow meal plan, exercise plan and supplement plan. Be sure to stay focus on yourself first, that is what is important. be safe during workout process...
</li></ul>
<a name="Warnings"></a><h2> Warnings </h2>
<ul><li>Speak to a health care professional if you have a medical condition that can be affected by a change in your diet.
</li><li>There is <b>no</b> safe way to lose weight fast (i.e. more than a pound or two per week). You should aim for lifestyle changes that support better eating and add some exercise that is suited to you personally, as recommended by your doctor. Gradual weight loss is better and also tends to be longer lasting in most people.
</li><li>Never resort to starving yourself. This can lead to other health problems and you can end up gaining weight in the long run from trying it.
</li></ul>
<a name="Related_wikiHows"></a><h2> Related wikiHows </h2>
<ul><li><a href="http://www.wikihow.com/Lose-Weight" title="Lose Weight">How to Lose Weight</a>
</li><li><a href="http://www.wikihow.com/Lose-Weight-by-Eating-Slowly" title="Lose Weight by Eating Slowly">How to Lose Weight by Eating Slowly</a>
</li><li><a href="http://www.wikihow.com/Lose-Weight-Fast" title="Lose Weight Fast">How to Lose Weight Fast</a>
</li><li><a href="http://www.wikihow.com/Lose-5-Pounds-in-5-Weeks" title="Lose 5 Pounds in 5 Weeks">How to Lose 5 Pounds in 5 Weeks</a>
</li><li><a href="http://www.wikihow.com/Choose-the-Best-Diet" title="Choose the Best Diet">How to Choose the Best Diet</a>
</li><li><a href="http://www.wikihow.com/Calculate-Your-Body-Mass-Index-%28BMI%29" title="Calculate Your Body Mass Index (BMI)">How to Calculate Your Body Mass Index (BMI)</a>
</li></ul>
<a name="Sources_and_Citations"></a><h2> Sources and Citations </h2>
<ul><li><a href="http://www.webmd.com/diet/guide/lose-weight-fast-how-to-do-it-safely" class="external free" title="http://www.webmd.com/diet/guide/lose-weight-fast-how-to-do-it-safely" rel="nofollow">http://www.webmd.com/diet/guide/lose-weight-fast-how-to-do-it-safely</a>
</li><li><a href="http://www.weight-loss-scoop.com/how-to-lose-weight-safely.html" class="external free" title="http://www.weight-loss-scoop.com/how-to-lose-weight-safely.html" rel="nofollow">http://www.weight-loss-scoop.com/how-to-lose-weight-safely.html</a>
</li><li><a href="http://www.shape.com/weight-loss/weight-loss-strategies/how-lose-10-pounds-safely" class="external free" title="http://www.shape.com/weight-loss/weight-loss-strategies/how-lose-10-pounds-safely" rel="nofollow">http://www.shape.com/weight-loss/weight-loss-strategies/how-lose-10-pounds-safely</a>
</li></ul>
<p>
<i>Article provided by <a href="http://www.wikihow.com/Main-Page">wikiHow</a>, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on <a href="http://www.wikihow.com/Lose-Weight-Safely">How to Lose Weight Safely</a>. All content on wikiHow can be shared under a <a href="http://creativecommons.org/licenses/by-nc-sa/2.5/">Creative Commons license</a>.</i>
</p>Anonymoushttp://www.blogger.com/profile/11001771288270657262noreply@blogger.com0tag:blogger.com,1999:blog-4747446830374142382.post-34014350571694466852012-07-25T16:06:00.001-04:002012-07-25T16:06:02.419-04:00A simple plan to track your weight loss<h1 style='margin-bottom: 0px;'><a href="http://www.wikihow.com/Keep-Track-of-Weight-Loss">How to Keep Track of Weight Loss</a></h1>
<b><i>from <a href='http://www.wikihow.com/Main-Page'>wikiHow - The How to Manual That You Can Edit</a></i></b><br/>
We all want to be able to lose those extra pounds and get our perfect body, but it can be a struggle when we lose track of our weight. Here's a guide on how to keep track of your weight loss.
<a name='more'></a>
<a name="Steps"></a><h2> Steps </h2>
<ol><li>Keep a weight diary. You can write down your weight and the amount you have lost since the last time you wrote in your diary.
</li><li>Write down what you eat and how many calories each food contains.
</li><li>Buy a fitness game like Wii fit. It keeps track of your weight for you and all you have to do is remember to go on it. It also sets deadlines for you and pushes you to lose weight.
</li><li>Set deadlines - a date by which you will lose a certain amount of weight.
</li><li>Have a food diary. Write down what food you're going to have for a meal and stick to it.
</li></ol>
<a name="Tips"></a><h2> Tips </h2>
<ul><li>Write in your food and weight diaries as much as possible.
</li><li>Stick to your deadlines.
</li></ul>
<a name="Warnings"></a><h2> Warnings </h2>
<ul><li>DO NOT starve yourself.
</li><li>Don't get too obsessed with tracking your food, as doing so can lead to eating disorders.
</li></ul>
<a name="Related_wikiHows"></a><h2> Related wikiHows </h2>
<ul><li><a href="http://www.wikihow.com/Use-Simple-and-Practical-Weight-Loss-Methods" title="Use Simple and Practical Weight Loss Methods">How to Use Simple and Practical Weight Loss Methods</a>
</li><li><a href="http://www.wikihow.com/Lose-Weight-Using-Your-Cell-Phone" title="Lose Weight Using Your Cell Phone">How to Lose Weight Using Your Cell Phone</a>
</li><li><a href="http://www.wikihow.com/Create-Your-Own-Diet-for-Weight-Loss" title="Create Your Own Diet for Weight Loss">How to Create Your Own Diet for Weight Loss</a>
</li><li><a href="http://www.wikihow.com/Lose-Weight-with-Wii-Sports" title="Lose Weight with Wii Sports">How to Lose Weight with Wii Sports</a>
</li><li><a href="http://www.wikihow.com/Create-a-Weight-Loss-Plan-That-Works-for-You" title="Create a Weight Loss Plan That Works for You">How to Create a Weight Loss Plan That Works for You</a>
</li></ul>
<p>
<i>Article provided by <a href="http://www.wikihow.com/Main-Page">wikiHow</a>, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on <a href="http://www.wikihow.com/Keep-Track-of-Weight-Loss">How to Keep Track of Weight Loss</a>. All content on wikiHow can be shared under a <a href="http://creativecommons.org/licenses/by-nc-sa/2.5/">Creative Commons license</a>.</i>
</p>Anonymoushttp://www.blogger.com/profile/11001771288270657262noreply@blogger.com0tag:blogger.com,1999:blog-4747446830374142382.post-69532841100950638022012-07-25T16:03:00.001-04:002012-07-25T16:03:27.049-04:00How many calories to lose weight?<h1 style='margin-bottom: 0px;'><a href="http://www.wikihow.com/Calculate-How-Many-Calories-You-Need-to-Eat-to-Lose-Weight">How to Calculate How Many Calories You Need to Eat to Lose Weight</a></h1>
<b><i>from <a href='http://www.wikihow.com/Main-Page'>wikiHow - The How to Manual That You Can Edit</a></i></b><br/>
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The key to fat loss is first figuring out how many calories you should be burning or skipping each day. This article will help you calculate how many calories you burn just by existing, and how many you need to cut to lose weight.
<a name='more'></a>
<a name="Steps"></a><h2> Steps </h2>
<a name="Calculating_your_BMR"></a> Calculating your BMR
<ol><li> Find out your Basal Metabolic Rate (BMR). Your BMR will tell you how many calories your body needs to function properly if you spent the entire day sedentary. To calculate your BMR, can use the Mifflin-St Jeor equation<a href="#_note-0" title="">[1]</a>:
<ul><li>BMR = 10m + 6.25h - 5a +s
</li></ul>
</li><li>Calculate your weight. m = weight in kilograms. If you know your weight in pounds, divide by 2.2 to get your weight in kilograms.
</li><li>Calculate your height. h = your height in centimeters. If you know your height in inches, multiply by 2.54 to get your height in centimeters.
</li><li>Put it all together. Add in the variables for age in years (a) and sex (s). For males, add 5 for s; for females, subtract 161.
</li><li> Account for your activity level. Since you (hopefully) do not sit still in bed all day, you must account for the calories you burn through activity. Once you have your BMR, use the Harris Benedict Formula below to determine your total daily calorie needs depending on your activity level. To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor:
<ul><li>If you are sedentary (little or no exercise) : BMR x 1.2
</li><li>If you are lightly active (light exercise/sports 1-3 days/week) : BMR x 1.375
</li><li>If you are moderately active (moderate exercise/sports 3-5 days/week) : BMR x 1.55
</li><li>If you are very active (hard exercise/sports 6-7 days a week) : BMR x 1.725
</li><li>If you are extra active (very hard exercise/sports and physical job or 2x training) : BMR x 1.9
</li><li>For example, a 19-year-old woman who is 5’5” and 130 pounds would plug her information into the calculator and find out that her BMR is 1366.8 calories. Then, since she is moderately active, exercising 3-5 days per week, she would multiply 1366.8 by 1.55, to equal 2118.5 calories. That is the number of calories that her body burns on an average day.
</li></ul>
</li></ol>
<a name="Losing_Weight"></a> Losing Weight
<ol><li>Plan to burn calories safely. In order to lose one pound of fat, you must have a deficit of 3500 calories. Losing these calories through diet restriction alone is not recommended - if you're serious about losing weight, it's safer to step up your exercise regimen as well.
<ul><li>Only aim to lose 1 or 2 pounds per week. If you were to lose weight through diet alone, you'd need a 500-calorie deficit every day to lose one pound in a week. If you were really pushing it and wanted to lose 2 pounds in a week, you'd need a 1000-calorie deficit every day.
</li><li>If you're planning to lose 10 pounds or less, stick to losing 1 pound per week. If you're already within 10 pounds of your goal weight, your body will start lowering its metabolism to hoard calories if you diet too extremely.
</li><li>Part of the weight you lose during the first week or two might be water weight or bloat. If you lose 5 pounds in the first week but you only aimed for a 500-calorie deficit each day, don't panic. A lot of the weight you lost might have been excess water that your body was retaining. When you plateau at 1 or 2 pounds per week after that, don't panic - you're still on-track.
</li></ul>
</li><li>Don't push your deficit below what your body needs to survive. It's a bad idea to consistently make your daily caloric intake lower than your BMR. When your body doesn't take in enough calories each day to sustain basic functions, it starts burning muscle. You might lose weight, but you'll be noticeably weaker.
</li><li>Track your intake. Keeping track of what you're eating is the best way to calculate your potential weight loss. Consider keeping a food journal that lists everything you eat, as well as the calories per serving and how many servings you had. (Find this information on the Nutrition Facts panel of packaged food, or look up how many calories are in unpackaged food). Search online for free apps or websites that allow you to enter what you ate - some will even calculate the calories for you.
<ul><li>Stay accountable. Seeing the actual amount of calories you consume each day will force you to take responsibility for your health and cut back on eating. Be vigilant about logging everything that goes into your mouth, and you'll find it's easier to stick to your diet.
</li></ul>
</li></ol>
<a name="Video"></a><h2> Video </h2>
Information on how to count calories.
<a name="Tips"></a><h2> Tips </h2>
<ul><li>Bear in mind that approximately 70% of weight loss can be accomplished by modifying one's diet and caloric intake.
</li><li>Stay hydrated- water is necessary for fat-burning.
</li><li>Incorporate a <a href="http://www.wikihow.com/Lose-Fat-With-Weights" title="Lose Fat With Weights">weight training program</a> into any weight loss program, so that you keep your muscle and don’t turn into a pile of mush and skin.
</li><li>If you sit at a desk all day, but work out 6 days a week, then you would probably fall under moderate activity rather than very active. It is common for people to over or underestimate their activity level, so pay attention. Since these are just estimates, keep an eye on your fat loss and if you start losing too fast or too slowly, then you will want to adjust your calories up or down accordingly.
</li><li>Before starting any weight loss plan, it is recommended one consult a physician.
</li><li>Once you have lost your weight, don't forget to calculate a new BMR.
</li></ul>
<a name="Warnings"></a><h2> Warnings </h2>
<ul><li>Don't crash diet. Losing 1 or 2 pounds per week might not sound like a lot, but it's as much as your body is built to lose in 7 days. Aiming for more than that can permanently damage your metabolism over time.
</li></ul>
<a name="Related_wikiHows"></a><h2> Related wikiHows </h2>
<ul><li><a href="http://www.wikihow.com/Increase-Your-Metabolism" title="Increase Your Metabolism">How to Increase Your Metabolism</a>
</li><li><a href="http://www.wikihow.com/Stick-to-Your-Diet-During-the-Holidays" title="Stick to Your Diet During the Holidays">How to Stick to Your Diet During the Holidays</a>
</li><li><a href="http://www.wikihow.com/Lose-Weight" title="Lose Weight">How to Lose Weight</a>
</li><li><a href="http://www.wikihow.com/Start-Your-Own-Exercise-Regimen-and-Stick-to-It" title="Start Your Own Exercise Regimen and Stick to It">How to Start Your Own Exercise Regimen and Stick to It</a>
</li><li><a href="http://www.wikihow.com/Eat-Healthy" title="Eat Healthy">How to Eat Healthy</a>
</li><li><a href="http://www.wikihow.com/Calculate-Lost-Weight" title="Calculate Lost Weight">How to Calculate Lost Weight</a>
</li></ul>
<a name="Sources_and_Citations"></a><h2> Sources and Citations </h2>
<ul><li><a href="http://livewell360.com/2008/06/how-many-calories-should-you-eat-for-fat-loss/" class="external free" title="http://livewell360.com/2008/06/how-many-calories-should-you-eat-for-fat-loss/" rel="nofollow">http://livewell360.com/2008/06/how-many-calories-should-you-eat-for-fat-loss/</a> Original source. Shared with permission.
</li><li>Free online metabolic rate calculator: <a href="http://www.bmi-calculator.net/bmr-calculator/" class="external free" title="http://www.bmi-calculator.net/bmr-calculator/" rel="nofollow">http://www.bmi-calculator.net/bmr-calculator/</a>
</li><li>.
</li></ul>
<ol class="references"><li id="_note-0"><a href="#_ref-0" title="">↑</a> <a href="http://www.adajournal.org/article/PIIS0002822305001495/abstract" class="external text" title="http://www.adajournal.org/article/PIIS0002822305001495/abstract" rel="nofollow"><b>David Frankenfield, Lori Roth-Yousey, and Charlene Compher.</b> May 2005. Comparison of Predictive Equations for Resting Metabolic Rate in Healthy Nonobese and Obese Adults: A Systematic Review. American Journal of Clinical Nutrition 105(5):775-789</a></li></ol>
<p>
<i>Article provided by <a href="http://www.wikihow.com/Main-Page">wikiHow</a>, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on <a href="http://www.wikihow.com/Calculate-How-Many-Calories-You-Need-to-Eat-to-Lose-Weight">How to Calculate How Many Calories You Need to Eat to Lose Weight</a>. All content on wikiHow can be shared under a <a href="http://creativecommons.org/licenses/by-nc-sa/2.5/">Creative Commons license</a>.</i>
</p>Anonymoushttp://www.blogger.com/profile/11001771288270657262noreply@blogger.com0tag:blogger.com,1999:blog-4747446830374142382.post-69503570923614384392012-07-24T14:55:00.001-04:002012-07-24T14:55:31.059-04:00<h1 style='margin-bottom: 0px;'><a href="http://www.wikihow.com/Lose-Weight">How to Lose Weight</a></h1>
<b><i>from <a href='http://www.wikihow.com/Main-Page'>wikiHow - The How to Manual That You Can Edit</a></i></b><br/>
You already know that to lose weight, you need to burn more calories than you consume. You've tried <a href="http://www.wikihow.com/Lose-Weight-By-Dieting" title="Lose Weight By Dieting">dieting</a>, keeping a <a href="http://www.wikihow.com/Keep-a-Food-Diary" title="Keep a Food Diary">food diary</a>, creating an <a href="http://www.wikihow.com/Start-Your-Own-Exercise-Regimen-and-Stick-to-It" title="Start Your Own Exercise Regimen and Stick to It">exercise regimen</a>, and perhaps even <a href="http://www.wikihow.com/Find-a-Hypnotherapist" title="Find a Hypnotherapist">hypnosis</a>. It's now obvious that the problem isn't with the technique, but with your <a href="http://www.wikihow.com/Have-Willpower" title="Have Willpower">willpower</a>. Old <a href="http://www.wikihow.com/Break-a-Habit" title="Break a Habit">habits</a> die hard. If you're having a hard time maintaining your efforts over time, here are some radical ways to break away from the routine.
<a name='more'></a>
<a name="Steps"></a><h2> Steps </h2>
<ol><li><b>Don't neglect the tried and true.</b> Ultimately, losing weight comes down to one key principle: Burn more calories than you consume. The steps that follow won't work if you have a thousand more calories coming into your body on a daily basis than you have going out. Lay the foundation for weight loss with these practices:
<ul><li><a href="http://www.wikihow.com/Count-Calories" title="Count Calories">Count calories</a> and <a href="http://www.wikihow.com/Keep-a-Food-Diary" title="Keep a Food Diary">keep a food diary</a>.
</li><li> Burn more calories by <a href="http://www.wikihow.com/Exercise" title="Exercise">exercising</a>: <a href="http://www.wikihow.com/Run" title="Run">Run</a>, <a href="http://www.wikihow.com/Walk" class="mw-redirect" title="Walk">walk</a>, even <a href="http://www.wikihow.com/Exercise-While-Sitting-at-Your-Computer" title="Exercise While Sitting at Your Computer">exercise at the computer</a> you are sitting in front of now.
</li></ul>
</li><li> Downsize your kitchenware. The human mind works in mysterious ways. It turns out that using smaller bowls, plates, and containers can subconsciously influence how much you serve yourself. Even nutrition experts are victims of this phenomenon; when 85 of them were given a random mix of small and large bowls and scoops, those who got larger bowls served themselves 31% more ice cream, and added on another 14.5% if they had bigger scoops!<a href="#_note-0" title="">[1]</a>
</li><li> Put down the fork. By putting down whatever utensils you're using between every bite, you can significantly <b>slow down</b> your eating time, leaving your stomach a chance to feel full and reducing the likelihood that you'll go for seconds. Another technique that can have a similar effect is to <a href="http://www.wikihow.com/Drink-More-Water-Every-Day" title="Drink More Water Every Day">take a sip of water</a> between each bite. Numerous studies have shown that eating slowly results in eating less.<a href="#_note-1" title="">[2]</a> There's even a device you can get from a dentist that you wear to make your oral cavity smaller so that you take smaller bites,<a href="#_note-2" title="">[3]</a> and "diet forks" that are so awkward to use that you'll get less food per bite!
</li><li> Know the enemy! Make a list of the food items that are your weaknesses. These aren't always unhealthy foods, either. Sometimes we fool ourselves into believing that as long as we avoid the "bad" foods, we're making progress. At least, that's what we like to think as we get up for our third serving of fruit salad, or finish a bag of pretzels in one sitting, saying that they're healthier than chips. Remember that too much of anything is bad. Common culprits include <a href="http://www.wikihow.com/Quit-Soda-Pop" title="Quit Soda Pop">soda</a>, bread, <a href="http://www.wikihow.com/Quit-Drinking-Alcohol" title="Quit Drinking Alcohol">alcohol</a>, and <a href="http://www.wikihow.com/Overcome-an-Addiction-to-Fast-Food" title="Overcome an Addiction to Fast Food">fast food</a>. Whatever your weakness is, cut down on it. If you cut it out completely, you're more likely to binge. Buy only small packages of it and have it only once in a while. If cutting down doesn't work, you might need to go cold turkey.
</li><li>Choose whole grains over a whole belly. If you switch out all of your refined grain food (white bread, food made with white flour) for whole-grain food (oatmeal, whole-grain cereal, whole-grain pasta, brown rice and barley) you won't lose additional weight overall. However, you <i>will</i> lose more weight in the belly area, which will make you look thinner--at least, that's what a Penn State study implies.<a href="#_note-drweil-3" title="">[4]</a> Not only will your slimmer profile make you feel better about your progress, but by losing the VAT (visceral adipose tissue) you're also doing away with a risk factor for <a href="http://www.wikihow.com/Prevent-Type-2-Diabetes" title="Prevent Type 2 Diabetes">type 2 diabetes</a>, coronary vascular disease, and some types of <a href="http://www.wikihow.com/Celebrate-Cancer-Awareness-Month" title="Celebrate Cancer Awareness Month">cancer</a>.<a href="#_note-4" title="">[5]</a> Check those labels and make sure that any grain-based foods you buy are made up of at least fifty-one percent whole grain.<a href="#_note-drweil-3" title="">[4]</a>
</li><li> Limit your spending. Some people have an easier time <a href="http://www.wikihow.com/Save-Money" title="Save Money">controlling their wallet</a> than controlling their diet. Go ahead, cut up those credit cards, and build up your emergency fund, if you haven't already (in its own account, and leave the bank card at home). Limit the amount of cash you have in your wallet, especially if you're subject to spontaneous fast food indulgences. When you go grocery shopping, have a list prepared, and bring just enough money to cover those items (this might take a few dry runs). The embarrassment of not having enough money at the register will keep you from throwing a few extra items in the shopping cart. If you don't do the grocery shopping, then offer to take on this monumental role. Your family or roommates might complain about the absence of junk food, but you'll be doing them a favor by stocking the kitchen with healthy stuff. They'll thank you...later...years later.
</li><li> Set a digital watch to go off every two hours. Eat only when the watch tells you to. Spontaneous eating sessions (those times when you feel those hunger pangs, those <a href="http://www.wikihow.com/Stop-Sweet-Cravings" title="Stop Sweet Cravings">cravings</a>, and you scour the cabinets or the streets in search of satisfaction) are your weakest points. This is why all weight loss books tell you to avoid skipping meals. If you eat every two hours, you won't get so hungry that you gorge yourself when you do eat. You know how it goes: "Oh...I'm so hungry...the brownies are right there...I'd have to walk all the way to the deli to get a sandwich, but my stomach's churning...." Of course, if you eat the equivalent of a cheeseburger every two hours, that's a recipe for obesity, but again, you're more likely to retain self-control and stick to your diet when you don't have hunger pangs to cloud your judgment. It wouldn't hurt, however, to <a href="http://www.wikihow.com/Plan-Everyday-Meals-for-Your-Family" title="Plan Everyday Meals for Your Family">plan out what you'll eat</a> (smoothie at 10, chicken salad at 12, a single piece of leftover cherry pie at 2, a slice of bread with peanut butter at 4, and so on).
<ul><li>This has the added benefit of <a href="http://www.wikihow.com/Increase-Your-Metabolism" title="Increase Your Metabolism">increasing your metabolism</a>. Extending the time between meals makes your body go into "starvation mode," which will slow down your <a href="http://www.wikihow.com/Increase-Your-Metabolism" title="Increase Your Metabolism">metabolism</a> in response to the perceived threat of starvation. This is why fasting and skipping meals will only make things worse.
</li><li>Another useful way to think about this is to use a "hunger scale." Rate your hunger on a scale of 0 to 10, with 0 being so hungry that you feel weak and 10 being so full that you just want to curl up in bed and digest. Eat when you're at about 3, which is when you're just a little hungry, but not famished.<a href="#_note-5" title="">[6]</a>
</li></ul>
</li><li> Trade weight for cash. A 2007 study showed that the more you pay people to lose weight, the more pounds they drop over a three-month period.<a href="#_note-6" title="">[7]</a> If there's someone who keeps nagging you to lose weight, ask that person about paying you for every pound you lose. If your employer is self-insured, he or she might consider enlisting the services of a company that develops reward programs to encourage employees to lose weight.<a href="#_note-7" title="">[8]</a> You can also sign a contract that forces you to pay up for every pound you don't lose (or every pound you gain) and whatever money you pay (or gain) can be <a href="http://www.wikihow.com/Give-Charity-Donations-Safely" title="Give Charity Donations Safely">donated to charity</a>.
</li></ol>
<a name="Video"></a><h2> Video </h2>
How To Steps To Lose Weight. Follow these steps are you will be on your way to a thinner you.
<a name="Tips"></a><h2> Tips </h2>
<ul><li>For physical activity, try something different. Maybe you’ve stopped going to the gym because it's boring. Do something unique and preferably something that involves a long-term commitment and contract, such as swing or <a href="http://www.wikihow.com/Dance-Salsa" title="Dance Salsa">salsa dancing</a>, <a href="http://www.wikihow.com/Swim" title="Swim">swimming lessons</a>, <a href="http://www.wikihow.com/Learn-to-Fence" title="Learn to Fence">fencing</a>, or <a href="http://www.wikihow.com/Choose-a-Martial-Art" title="Choose a Martial Art">martial arts</a>. Choose a school or instructor you like--you're more likely to show up, especially if there's someone holding you accountable. The more expensive the contract, the more likely you are to stick with it...unless you're filthy rich, in which case you can hire a personal trainer.
</li><li>Knowing your Basic Metabolic Rate (BMR) can help with this. Your BMR is the baseline number of calories your body needs to function if you were to just stay sedentary all day long. Consuming about 500 calories under this number is a way to boost your diet and ensure at least some weight loss.
</li><li>If you are having a hard time getting started or maintaining an exercise routine, use Monday as the day to recommit. Instead of making it a New Year’s Resolution or something you start doing on your birthday, using Monday gives you fifty-two chances to get on track!
</li><li>Boost metabolism in the long run with weight training. Muscle burns more calories than fat does--73 more calories per kilogram per day, to be exact.<a href="#_note-bouchez-8" title="">[9]</a> Every muscle cell that you gain is like a little factory that constantly burns calories for you, even while you sleep, and revs up when you exercise.
</li></ul>
<a name="Warnings"></a><h2> Warnings </h2>
<ul><li>Don't lose weight too quickly (more than one or two pounds a week). Losing weight quickly has its own health risks, as does being underweight. In addition, pushing yourself too hard can increase the likelihood of relapse. Slow and steady wins the race in this department.
</li><li>Consult your doctor before making any major changes to your lifestyle if you have a medical condition that could be affected. Consulting your doctor can also help you rule out medical conditions that could be contributing to your weight.
</li><li> Avoid "fad" diets such as the cabbage soup diet, "carb-loading," boiled egg diet, etc.
</li><li>Avoid smoking as a weight-loss method. While nicotine is a metabolism booster and appetite suppressant, the health hazards far outweigh any benefits.
</li><li>Expect your metabolism to slow down as you <a href="http://www.wikihow.com/Lose-Weight" title="Lose Weight">lose weight</a>. The more weight your body is carrying, the more calories your body has to burn in order to sustain itself, even at rest. When you begin restricting your calorie intake, you'll lose weight relatively easily because your body's high caloric needs are not being met. But after you begin to shed the weight, the body has less mass to carry and thus <i>needs fewer calories</i>. In order to continue losing weight, you will have to restrict your caloric intake even further in order to maintain a difference between what your body needs and what you are providing.<a href="#_note-bouchez-8" title="">[9]</a>
</li><li> Remember that being healthy overall is more important than losing weight. Preventing obesity should be like preventing diabetes or cancer or hypertension; you are preventing a disease. Never do anything unhealthful to lose weight. You don’t want to substitute one disease for another.
</li><li> Always check with your physician before starting a diet plan, the last thing you want is to shut down your gallbladder or ruin your gastrointestinal tract due to a poor diet choice!
</li></ul>
<a name="Related_wikiHows"></a><h2> Related wikiHows </h2>
<ul><li><a href="http://www.wikihow.com/Calculate-Lost-Weight" title="Calculate Lost Weight">How to Calculate Lost Weight</a>
</li><li><a href="http://www.wikihow.com/Lose-Weight-if-You-Don%27t-Have-Time-to-Do-Sports" title="Lose Weight if You Don't Have Time to Do Sports">How to Lose Weight if You Don't Have Time to Do Sports</a>
</li><li><a href="http://www.wikihow.com/Use-Quantified-Self-Strategies-to-Lose-Weight" title="Use Quantified Self Strategies to Lose Weight">How to Use Quantified Self Strategies to Lose Weight</a>
</li><li><a href="http://www.wikihow.com/Fast-to-Lose-Weight" title="Fast to Lose Weight">How to Fast to Lose Weight</a>
</li><li> <a href="http://www.wikihow.com/Increase-Your-Metabolism" title="Increase Your Metabolism">How to Increase Your Metabolism</a>
</li><li> <a href="http://www.wikihow.com/Eat-Slowly" title="Eat Slowly">How to Eat Slowly</a>
</li><li> <a href="http://www.wikihow.com/Eat-Healthy" title="Eat Healthy">How to Eat Healthy</a>
</li><li> <a href="http://www.wikihow.com/Stop-Sweet-Cravings" title="Stop Sweet Cravings">How to Stop Sweet Cravings</a>
</li><li> <a href="http://www.wikihow.com/Calculate-Your-Body-Mass-Index-%28BMI%29" title="Calculate Your Body Mass Index (BMI)">How to Calculate Your Body Mass Index (BMI)</a>
</li></ul>
<a name="Sources_and_Citations"></a><h2> Sources and Citations </h2>
<ol class="references"><li id="_note-0"><a href="#_ref-0" title="">↑</a> <a href="http://cat.inist.fr/?aModele=afficheN&cpsidt=18069027" class="external text" title="http://cat.inist.fr/?aModele=afficheN&cpsidt=18069027" rel="nofollow"><b>Brian Wansink, Koert van Ittersum, and James E. Painter.</b> September 2006. Ice Cream Illusions: Bowls, Spoons, and Self-Served Portion Sizes. American Journal of Preventive Medicine. 31(3):240-243</a></li>
<li id="_note-1"><a href="#_ref-1" title="">↑</a> <a href="http://www.livescience.com/health/061115_eating_slow.html" class="external text" title="http://www.livescience.com/health/061115_eating_slow.html" rel="nofollow">Science Confirms Diet Tactic: Eat Slow, Eat Less</a></li>
<li id="_note-2"><a href="#_ref-2" title="">↑</a> <a href="http://www.webmd.com/diet/news/20040525/dental-device-may-aid-weight-loss" class="external free" title="http://www.webmd.com/diet/news/20040525/dental-device-may-aid-weight-loss" rel="nofollow">http://www.webmd.com/diet/news/20040525/dental-device-may-aid-weight-loss</a></li>
<li id="_note-drweil-3">↑ <a href="#_ref-drweil_3-0" title="">4.0</a> <a href="#_ref-drweil_3-1" title="">4.1</a> <a href="http://www.drweil.com/drw/u/QAA400379/Whole-Grains-Shrink-Belly-Fat.html" class="external free" title="http://www.drweil.com/drw/u/QAA400379/Whole-Grains-Shrink-Belly-Fat.html" rel="nofollow">http://www.drweil.com/drw/u/QAA400379/Whole-Grains-Shrink-Belly-Fat.html</a></li>
<li id="_note-4"><a href="#_ref-4" title="">↑</a> <a href="http://www.wwltv.com/local/stories/wwl043008mlfarris.b6d54301.html" class="external text" title="http://www.wwltv.com/local/stories/wwl043008mlfarris.b6d54301.html" rel="nofollow">Whole Grains Shrinks Belly Fat</a></li>
<li id="_note-5"><a href="#_ref-5" title="">↑</a> <a href="http://www.thedietchannel.com/kick-new-year-with-10-tips" class="external text" title="http://www.thedietchannel.com/kick-new-year-with-10-tips" rel="nofollow">Kick the New Year Right With These 10 Diet Tips</a></li>
<li id="_note-6"><a href="#_ref-6" title="">↑</a> <a href="http://www.joem.org/pt/re/joem/abstract.00043764-200709000-00008.htm;jsessionid=L0GVF1XFGN33yJ8x69T4TLlr6PJ9bkJn2yJF56yvCGQRPNth4CQh!-573288796!181195629!8091!-1" class="external text" title="http://www.joem.org/pt/re/joem/abstract.00043764-200709000-00008.htm;jsessionid=L0GVF1XFGN33yJ8x69T4TLlr6PJ9bkJn2yJF56yvCGQRPNth4CQh!-573288796!181195629!8091!-1" rel="nofollow"><b>Eric A. Finkelstein, Laura A. Linnan, Deborah F. Tate, Ben E. Birken.</b> September 2007. A Pilot Study Testing the Effect of Different Levels of Financial Incentives on Weight Loss among Overweight Employees. Journal of Occupational & Environmental Medicine. 49(9):981-989.</a></li>
<li id="_note-7"><a href="#_ref-7" title="">↑</a> <a href="http://www.washingtonpost.com/wp-dyn/content/article/2007/11/10/AR2007111000074_pf.html" class="external text" title="http://www.washingtonpost.com/wp-dyn/content/article/2007/11/10/AR2007111000074_pf.html" rel="nofollow">An Economy of Scales: Paying People to Lose Weight Helps Drop Pounds and Health-Care Costs</a></li>
<li id="_note-bouchez-8">↑ <a href="#_ref-bouchez_8-0" title="">9.0</a> <a href="#_ref-bouchez_8-1" title="">9.1</a> <a href="http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism" class="external free" title="http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism" rel="nofollow">http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism</a></li></ol>
<p>
<i>Article provided by <a href="http://www.wikihow.com/Main-Page">wikiHow</a>, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on <a href="http://www.wikihow.com/Lose-Weight">How to Lose Weight</a>. All content on wikiHow can be shared under a <a href="http://creativecommons.org/licenses/by-nc-sa/2.5/">Creative Commons license</a>.</i>
</p>Anonymoushttp://www.blogger.com/profile/11001771288270657262noreply@blogger.com0tag:blogger.com,1999:blog-4747446830374142382.post-28133086781730706392012-07-23T17:21:00.002-04:002012-07-23T17:21:23.563-04:00Diet Food<h1 style='margin-bottom: 0px;'><a href="http://www.wikihow.com/Improve-Your-Diet-for-Teens">How to Improve Your Diet for Teens</a></h1>
<b><i>from <a href='http://www.wikihow.com/Main-Page'>wikiHow - The How to Manual That You Can Edit</a></i></b><br/>
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Before you eat that next candy bar, think about if that is going to improve your health or make it worse. Most teens do not realize what they are eating or why they are eating. The teenage years are the most important time to watch what you are eating.
<a name='more'></a>
<a name="Steps"></a><h2> Steps </h2>
<ol><li> Do not eat when you are not hungry! Boredom and depression can lead a person to eating things that will lead to weight gain. If you are bored, try reading a book, playing a sport, or talking to friends. Try to avoid your kitchen if you are home all day. Make sure there is no food in sight or you will get cravings. Study, if possible.
</li><li> If you get the need to crunch or chew food when you are not hungry, eat something low in calories such as fruit or gum. Ask someone like a parent to stop you from over-eating.
</li><li> Drink at least 4 to 8 glasses of water a day, depending on how active you are, and how hot it is at your location. It curbs hunger, makes you feel better and makes your skin glow!
</li><li> Check food labels. Eat foods that are low in calories and carbohydrates. Although carbohydrates <i>can</i> help you think better and they fuel the nervous system and power fat <a href="http://www.wikihow.com/Increase-Your-Metabolism" title="Increase Your Metabolism">metabolism</a>. <a href="http://www.wikihow.com/Limit-Your-Saturated-Fat-Intake" title="Limit Your Saturated Fat Intake">Avoid saturated</a> and <a href="http://www.wikihow.com/Avoid-Trans-Fats" title="Avoid Trans Fats">trans fat</a> (which leads to weight gain). Eat foods that have vitamins and minerals in them. Protein, fiber, and iron are all good for you. If you can't read an ingredient or if you've never heard of it, most likely it is not good for you. Do not go under 1200 calories a day for an extended period.
</li><li> Know how to respond to binges. If you have a pig-out and want to burn off the calories you just consumed, go for a brisk walk or any other physical activity. Also, eat a nutritious meal after a pig-out. Alternatively, if you are tempted to binge, try eating something nutritious beforehand. By the time you finish this initial food, you may change your mind.
</li><li> Always eat a good, <a href="http://www.wikihow.com/Make-Healthy-Breakfast-Meals" title="Make Healthy Breakfast Meals">hearty breakfast</a>! Do not think that skipping breakfast will make you lose weight! In fact, eating breakfast kick-starts your metabolism, which leads to more weight loss. Breakfast will also help you to concentrate and eat less throughout the day.
</li><li> Eat your dinner earlier (in between 4:30 and 6:30) so that you can burn off some of the calories you consumed.
</li><li> Fill up half your plate with veggies.
</li><li> Limit your intake on sweets. Too much isn't good for you but a little once in a while is okay.
</li><li> Avoid fast food and junk food (French fries, pizza, etc.) It's only okay once in a while, but if you keep buying junk food, <a href="http://www.wikihow.com/Overcome-an-Addiction-to-Fast-Food" title="Overcome an Addiction to Fast Food">learn to overcome it</a>
</li><li> Eat only until you are satisfied. Do not over stuff yourself. If you are given a ton of food on your plate, don't feel obligated to eat it all.
</li><li> Try to avoid stress or <a href="http://www.wikihow.com/Deal-With-Stress" title="Deal With Stress">learn to deal with it</a>. Stress will cause pig-outs.
</li><li> Try to replace things you usually eat with something healthier. If you're reaching for a handful of chips, force yourself to stop, and go grab an apple instead. (Note: this can be easier said than done.)
</li><li> Avoid large quantities of sugar. Avoid eating chocolate and crisps first thing in the morning. This can make you lose your concentration and you won't be able to concentrate at school. And you may get headaches.
</li><li> Every time you go to put something in your body, ask yourself: "Is this going to improve my health, or harm it?" If the answer is the second one, you know what to do.
</li><li> You should also ask yourself WHY you are eating something before you eat it. If the answer isn't "It's time for lunch/dinner/breakfast and I'm hungry," PUT IT BACK.
</li><li> If you have a very sugary diet, you may get a Sugar Withdrawal Headache. These are tough to deal with and hurt a lot, so if you can't just ignore it, keep a single Hershey bar (or other candy bar) in your locker a week. Eat a single square when you get a headache and it'll help. Make sure it doesn't melt, or you'll end up tricking yourself into eating more than one "square" (melted lump). Remember to change it out about once a week, or it'll get moldy and make you sick. Even if there's some left.
</li><li> Try to eat salads and ask your parents to make them. Or, make them yourself by whipping together some ingredients. Salads are healthy and with the proper dressings and toppings of your choice, taste great. Toppings should be low-fat and examples are grated cheese, bacon, and diced eggs.
</li></ol>
<a name="Tips"></a><h2> Tips </h2>
<ul><li>Thoroughly chew all food and savor the taste.
</li><li>Consume smaller portions. You might try using a smaller plate.
</li><li>Sit down for every meal—don't try to multi-task (for example, avoid eating while watching TV, doing homework, or IMing).
</li><li>Watch out for the school lunch! Many schools don't offer healthy options, so don't be afraid to pack your lunch.
</li><li>Take dietary fiber into account when looking at carbohydrates. Subtract it from the total number of carbohydrates. For example, an item with 20g carbohydrates and 9g fiber (20-9=11g net carbohydrates) is better than an item with 18g carbohydrates and 3g fiber (18-3=15g net carbohydrates.
</li></ul>
<a name="Warnings"></a><h2> Warnings </h2>
<ul><li>Your body will naturally slow down its metabolism if it is not getting an appropriate food intake. For this reason, you should not attempt to starve yourself, as this will make it even more difficult for you to burn off calories and fat.
</li><li>Anorexia is a serious health disorder and is NOT a healthy way to lose weight. Similarly, bulimia is NOT a healthy approach to weight loss. Oftentimes, eating disorders have irreversible negative effects on one's health.
</li></ul>
<a name="Related_wikiHows"></a><h2> Related wikiHows </h2>
<ul><li><a href="http://www.wikihow.com/Choose-the-Best-Diet" title="Choose the Best Diet">How to Choose the Best Diet</a>
</li><li><a href="http://www.wikihow.com/Keep-to-Your-Diet" title="Keep to Your Diet">How to Keep to Your Diet</a>
</li><li><a href="http://www.wikihow.com/Establish-a-Diet-Plan" title="Establish a Diet Plan">How to Establish a Diet Plan</a>
</li><li><a href="http://www.wikihow.com/Get-the-Most-Effective-Diet" title="Get the Most Effective Diet">How to Get the Most Effective Diet</a>
</li><li><a href="http://www.wikihow.com/Add-Fruit-to-Your-Diet" title="Add Fruit to Your Diet">How to Add Fruit to Your Diet</a>
</li><li><a href="http://www.wikihow.com/Choose-the-Right-Chewing-Gum" title="Choose the Right Chewing Gum">How to Choose the Right Chewing Gum</a>
</li><li><a href="http://www.wikihow.com/Take-Your-Dieting-Friend-out-to-Lunch" title="Take Your Dieting Friend out to Lunch">How to Take Your Dieting Friend out to Lunch</a>
</li></ul>
<a name="Sources_and_Citations"></a><h2> Sources and Citations </h2>
<ul><li><a href="http://www.teenshealth.org" class="external free" title="http://www.teenshealth.org" rel="nofollow">http://www.teenshealth.org</a>
</li></ul>
<p>
<i>Article provided by <a href="http://www.wikihow.com/Main-Page">wikiHow</a>, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on <a href="http://www.wikihow.com/Improve-Your-Diet-for-Teens">How to Improve Your Diet for Teens</a>. All content on wikiHow can be shared under a <a href="http://creativecommons.org/licenses/by-nc-sa/2.5/">Creative Commons license</a>.</i>
</p>Anonymoushttp://www.blogger.com/profile/11001771288270657262noreply@blogger.com0tag:blogger.com,1999:blog-4747446830374142382.post-86240648800174107602012-07-23T14:17:00.003-04:002012-07-23T14:19:37.654-04:00How To Diet!<h1 style='margin-bottom: 0px;'><a href="http://www.wikihow.com/Diet-Properly">How to Diet Properly</a></h1>
<b><i>from <a href='http://www.wikihow.com/Main-Page'>wikiHow - The How to Manual That You Can Edit</a></i></b><br/>
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We all know the general rules about dieting. Count your calories, high nutrition, low fat, blah blah blah. Here are my own unique rules to get the most out of your diet.
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<a name="Steps"></a><h2> Steps </h2>
<ol><li> Know something about calories. Not enough calories can be just as dangerous as too many. If you don’t get enough calories, your body thinks that there is a food shortage, and starts hoarding calories. This is called starvation mode. Your body will store every single calorie that enters it as fat because it doesn’t know when it will get more food. Obviously this is counterproductive to weight loss.
<ul><li> Some people think that if you cut enough calories for long enough, that you will lose weight even in starvation mode. This may be true, but it won’t be just fat you’re losing, but your body will start breaking down muscle and organ tissues to get the nutrients it needs. This can adversely affect your health.
</li></ul>
</li><li> Don’t drink your calories. If you are on a calorie prescription, drinking things like soda, fruit juice, and other sweetened beverages can add up in the calorie department, and cause you to either go over your prescription without realizing it, or leave less calories for more filling foods and you will be hungry all the time. The occasional sweet drink here and there probably won’t hurt if you plan for it, but don’t make it a habit.
</li><li> Know what <i>you</i> need to eat. All the experts tell you how to eat healthy foods and about portion sizes, but what they don’t say is that if you eat less, more often, you will boost your metabolism and lose fat faster.
<ul><li> By providing your body with a steady flow of energy in small amounts, you are keeping your blood sugar at a steady level and your body thinks there is plenty of food, but gets just enough to use at a time and doesn’t get much chance to store any. If you eat less often, your blood sugar fluctuates. It will burn fat during the lows (right before meals) but will store more fat during the highs (right after meals).
</li><li> When walking, which method do you think will get you there faster, walking at a moderate pace in one direction, or alternating between running 10 feet, then running back 5 feet? The recommended schedule is three 300-400 calorie meals and three to four 200 calorie snacks, and you should eat about every three hours or so.
</li></ul>
</li><li> Let yourself cheat, but don’t go overboard. People who occasionally cheat on their diets are more likely to stick to them. Some people have a cheat meal, where in one meal they eat whatever they want, as much as they want, once a week. Some people have a cheat day, where they don’t count calories for a whole day but still watch what they eat (keep it reasonable). Others simply give themselves a certain number of “cheat calories” a day that they can spend on junk food, such as soda or chocolate cake. As long as you keep cheating to a reasonable amount, it can actually help you stick to your diet and some people report losing weight faster with a little cheating.
</li><li> If you are starving, eat. If it is still an hour and a half until your next meal and you feel like your stomach is going to implode, have a very small bridge snack. A slice of plain toast. A single rice cake. Four ounces of skim milk. The trick to bridge snacks is to keep them under 100 calories and don’t have more than one or two a day. These are for emergencies only. A good example: get these 100 calorie packs of cheddar cheese and keep a few in the fridge at work.
</li><li> Don’t weigh yourself every day, or more than once a day. And when you do weigh yourself, use the same scale every time and pick a time to do it. Some people weigh themselves on a schedule, such as once a week, on the same day, at the same time. Some prefer to weigh themselves after an event, such as a workout or a bowel movement. Work something out and stick to it. A person’s weight can fluctuate by as much as 5lbs from one day to another, and stepping on a scale and being 2lbs heavier than yesterday, while perfectly normal, can be discouraging. You don’t need the discouragement.
</li><li> Measure your waist. If you are working out regularly, you may be building muscle while burning fat. If this is the case, you may be getting thinner and leaner without losing weight or even gain weight. If you’ve been trying hard and the scale won’t budge, try measuring your waist at the smallest part every few days and see if you’re losing inches.
</li><li> If you are an active person, carbs are important. Have you ever met someone on the Atkins diet? They’re tired and cranky. This is because carbohydrates are where your body gets most of its energy, and they help regulate your mood. If you work behind a desk and never exercise or if you are bedridden, cutting carbs is a great way to lose weight, but if you work out regularly, play sports, and/or have a physically demanding job, YOU NEED YOUR CARBS. Try to get in more complex carbs than simple ones by choosing wheat and whole grain over white and processed. Wheat bread. Brown rice. Multi-grain cheerios instead of honey-nut.
</li><li> Don’t listen to naysayers. If something is working for you, keep doing it. Unless it’s a licensed medical professional, don’t listen to people when they tell you not to do something, or suggest you do something else instead. Everyone is different. If the diet plan you’re on is working for you (and isn’t going to harm you), don’t listen when people tell you it’s bad.
</li><li> Be wary of fad diets, but don’t be afraid to try new things. If someone suggests something to try along with your current diet, and it sounds reasonable, try it. If they say not to eat anything white (ever) or to only eat vegetables for three days and eat like normal the rest of the week, that’s a fad diet and be wary.
</li></ol>
<a name="Tips"></a><h2> Tips </h2>
<ul><li>Drink lots of water to rid yourself of excess water weight. The more water you drink, the less you retain. Shoot for 40-50oz a day.
</li><li>If you suck at counting calories, try a meal replacement diet like Slimfast. Then you only have to worry about how many calories are in dinner.
</li><li>Don't give up because of setbacks. If you simply couldn't resist that donut, it's okay, you're only human. Just try harder in the future and don't give in to the donut box frequently.
</li></ul>
<a name="Warnings"></a><h2> Warnings </h2>
<ul><li>It is considered highly unsafe to take in fewer than 1200 calories a day for women, 1500 for men. DO NOT let your diet plan go under these numbers, or it can have an adverse affect on your health.
</li><li>Diet pills should be a last resort. If you have tried everything and nothing works, see a doctor and get a recommendation for a pill, or get tested to see if there is a medical reason you can't lose weight. If you do take them, follow the instructions on the bottle or those of your doctor. Diet pills can be extremely dangerous if not taken properly.
</li><li>Make healthy choices. Eating only 1500 calories a day will not help you and can harm you if those 1500 calories are all junk food.
</li></ul>
<p>
<i>Article provided by <a href="http://www.wikihow.com/Main-Page">wikiHow</a>, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on <a href="http://www.wikihow.com/Diet-Properly">How to Diet Properly</a>. All content on wikiHow can be shared under a <a href="http://creativecommons.org/licenses/by-nc-sa/2.5/">Creative Commons license</a>.</i>
</p>Anonymoushttp://www.blogger.com/profile/11001771288270657262noreply@blogger.com0tag:blogger.com,1999:blog-4747446830374142382.post-49732042714866194822012-07-22T11:39:00.003-04:002012-07-22T11:39:56.632-04:00How To Burn Fat!<h1 style='margin-bottom: 0px;'><a href="http://www.wikihow.com/Burn-Fat-and-Stay-Healthy">How to Burn Fat and Stay Healthy</a></h1>
<b><i>from <a href='http://www.wikihow.com/Main-Page'>wikiHow - The How to Manual That You Can Edit</a></i></b><br/>
<a class="image" title="Obesity is second only to smoking as a cause of preventable death in the US. " href="http://www.wikihow.com/Image:Dominican-Republic-7490.jpg"></a><a href="http://www.wikihow.com/Image:Dominican-Republic-7490.jpg" class="internal" title="Enlarge"></a> Obesity is second only to smoking as a cause of preventable death in the US. <a href="#_note-0" title="">[1]</a> Want to get rid of that stubborn excess body fat? Follow the tips in this article to become healthier, leaner, and stronger.
<a name='more'></a>
<a name="Steps"></a><h2> Steps </h2>
<ol><li> Avoid fad diets. There’s no magic bullet when it comes to weight gain. In particular, avoid diets that eliminate any one food group; you should be consuming carbohydrates, protein, and fat at every meal to stay balanced.<a href="#_note-1" title="">[2]</a>
</li><li>Remember that fat is not as important as calories for controlling weight. To lose weight, you must burn more calories than you consume.<a href="#_note-fam-2" title="">[3]</a> It’s as simple as that. The reason we’re taught to be wary of fatty foods is that they tend to have high calories; however, this often causes us to eliminate healthy fatty foods, like avocados, oils, and salmon,<a href="#_note-3" title="">[4]</a> from our diet unnecessarily. Just make sure you’re eating healthy monounsaturated and poly-unsaturated fats instead of saturated and trans fat.<a href="#_note-fam-2" title="">[3]</a>
<ul><li> If you’re on a 2000-calorie-per-day diet, don’t eat more than 20 grams of saturated fat per day.<a href="#_note-4" title="">[5]</a>
</li></ul>
</li><li> <a href="http://www.wikihow.com/Workout-at-Home-Using-Hand-Weights" title="Workout at Home Using Hand Weights">Strength train</a>. This means lifting weights at home or in the gym for at least 30 minutes at a time twice a week. Muscle helps speed your <a href="http://www.wikihow.com/Increase-Your-Metabolism" title="Increase Your Metabolism">metabolism</a>, as the bodies of muscular people burn more calories even while they’re at rest.<a href="#_note-mayo-5" title="">[6]</a>
</li><li> Cut down on processed foods. Stick with all-natural foods, which have little added preservatives and chemicals. If you can’t find it in nature, think twice before you eat it.
</li><li> Do cardio exercise. For example, <a href="http://www.wikihow.com/Perform-Interval-Training" title="Perform Interval Training">interval training</a>, which means alternating between low- and high-intensity activity, is a quick and extremely effective way to improve heart health and endurance. Note that anyone over the age of 60 or who has heart disease, high blood pressure, or arthritis should consult a doctor before attempting interval training.<a href="#_note-6" title="">[7]</a>
</li><li> Carefully consider eating more frequently. Instead of having 3 square meals a day, many go for 6 micro meals to sustain their energy and steady their blood-sugar levels<a href="#_note-7" title="">[8]</a> while on a low-calorie diet. There is, however, a tendency for people to justify turning “micro meals” into junk food sessions; research has indicated that people often consume not just more calories, but emptier ones when taking the snacking approach.<a href="#_note-8" title="">[9]</a> Know yourself well enough to make this choice.
</li><li> Aim for least 3 to 4 exercise sessions per week in the beginning. Once you get into the habit of exercising, work up to 4 to 5 sessions per week (or more).
</li><li> Control your portions by eating low energy-density foods. For example, vegetables and fruits are packed with not only healthful vitamins and minerals, but also a lot of water, giving them a low energy density (i.e. more substance, fewer calories). They also tend to have a high fiber content, which is not only good for you, but also take longer to digest and make you feel full for longer.<a href="#_note-9" title="">[10]</a>
</li><li>Drink more water. Water is a major player in weight control. Besides being a major part of your body, water helps flush metabolic wastes keeping your metabolism charged.<a href="#_note-10" title="">[11]</a> It can also help you feel fuller, so don't wait until you feel thirsty. Start by drinking at least a half-gallon (2 liters) of water every day. People who are active, live in hot climates, experience fluid loss through fever or diarrhea, etc. should increase their intake.
</li><li>Eat more fiber. A high-fiber diet can improve bowel health, lower blood cholesterol, control your blood-sugar level, and make you less likely to overeat. The recommended fiber intake is 30 grams a day for men and 21 for women; after the age of 50, this jumps up to 38 for men and 25 for women. Some good sources of fiber include fruits and vegetables (with the skin), whole grains, and legumes.<a href="#_note-11" title="">[12]</a> One way to start is instead of drinking orange juice for breakfast, eat an orange; it will make you feel fuller.
</li><li> Get a full night’s sleep. Adults should sleep 7 to 9 hours every night; school-aged children should sleep 10 to 11.<a href="#_note-12" title="">[13]</a> One study conducted by The American Journal of Clinical Nutrition demonstrated that men who had 4 hours of sleep consumed 500 more calories than they did after having 8 hours of sleep.<a href="#_note-13" title="">[14]</a> Be careful not to oversleep, however, as this has also been associated with weight gain.<a href="#_note-14" title="">[15]</a>
</li><li> Make lifestyle changes. In addition to making large gestures, change your approach to the everyday stuff to make your new habits stick. Park farther away from the store, take the stairs instead of the elevator, or garden more frequently to sneak a little extra movement into your day.<a href="#_note-mayo-5" title="">[6]</a> Instead of eating distractedly in front of the computer or TV, which promotes mindless overeating,<a href="#_note-15" title="">[16]</a> set time aside to slowly enjoy each meal.
</li></ol>
<a name="Video"></a><h2> Video </h2>
If your battle with the bulge has become a lost cause, these tips will help you turn the tide and finally win the war on flab.
<a name="Tips"></a><h2> Tips </h2>
<ul><li>It’s all about energy balance; what you consume in calories must be burned off with exercise!
</li></ul>
<a name="Warnings"></a><h2> Warnings </h2>
<ul><li>Make sure you consult a doctor before beginning any type of health plan or exercise regimen.
</li><li>When exercising, don't over-exert yourself. Make sure to stop if you really feel like you can't go any longer, breathe deeply, and drink plenty of water. Absolutely stop exercising if you develop a headache or a dry throat; this can be a sign of dehydration and you should drink some water immediately.
</li></ul>
<a name="Related_wikiHows"></a><h2> Related wikiHows </h2>
<ul><li><a href="http://www.wikihow.com/Understand-Calorie-Density-on-the-Volumetrics-Diet" title="Understand Calorie Density on the Volumetrics Diet">How to Understand Calorie Density on the Volumetrics Diet</a>
</li><li><a href="http://www.wikihow.com/Understand-the-Zone-Diet" title="Understand the Zone Diet">How to Understand the Zone Diet</a>
</li><li><a href="http://www.wikihow.com/Lose-5-Pounds-in-5-Weeks" title="Lose 5 Pounds in 5 Weeks">How to Lose 5 Pounds in 5 Weeks</a>
</li><li><a href="http://www.wikihow.com/Lose-Weight" title="Lose Weight">How to Lose Weight</a>
</li><li><a href="http://www.wikihow.com/Lose-Weight-Safely" title="Lose Weight Safely">How to Lose Weight Safely</a>
</li><li><a href="http://www.wikihow.com/Deal-With-Obesity" title="Deal With Obesity">How to Deal With Obesity</a>
</li><li><a href="http://www.wikihow.com/Deal-With-Migraines" title="Deal With Migraines">How to Deal With Migraines</a>
</li><li><a href="http://www.wikihow.com/Train-Your-Body" title="Train Your Body">How to Train Your Body</a>
</li><li><a href="http://www.wikihow.com/Make-Your-Leisure-Time-Productive" title="Make Your Leisure Time Productive">How to Make Your Leisure Time Productive</a>
</li></ul>
<a name="Sources_and_Citations"></a><h2> Sources and Citations </h2>
<ol class="references"><li id="_note-0"><a href="#_ref-0" title="">↑</a> <a href="http://www.ecu.edu/cs-admin/news/inthenews/archives/2005/10/101005packetobesity.cfm" class="external text" title="http://www.ecu.edu/cs-admin/news/inthenews/archives/2005/10/101005packetobesity.cfm" rel="nofollow">ECU on obesity and preventable death</a></li>
<li id="_note-1"><a href="#_ref-1" title="">↑</a> <a href="http://www.mayoclinic.com/health/healthy-diet/NU00190" class="external text" title="http://www.mayoclinic.com/health/healthy-diet/NU00190" rel="nofollow">Mayo Clinic food pyramid</a></li>
<li id="_note-fam-2">↑ <a href="#_ref-fam_2-0" title="">3.0</a> <a href="#_ref-fam_2-1" title="">3.1</a> <a href="http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/weight-loss/what-it-takes-to-lose-weight.html" class="external text" title="http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/weight-loss/what-it-takes-to-lose-weight.html" rel="nofollow">FamilyDoctor.org on losing weight</a></li>
<li id="_note-3"><a href="#_ref-3" title="">↑</a> <a href="http://www.health.gov/dietaryguidelines/dga2000/document/choose.htm" class="external text" title="http://www.health.gov/dietaryguidelines/dga2000/document/choose.htm" rel="nofollow">Health.gov on dietary guidelines</a></li>
<li id="_note-4"><a href="#_ref-4" title="">↑</a> <a href="http://www.health.gov/dietaryguidelines/dga2000/document/choose.htm" class="external text" title="http://www.health.gov/dietaryguidelines/dga2000/document/choose.htm" rel="nofollow">Health.gov on dietary guidelines</a></li>
<li id="_note-mayo-5">↑ <a href="#_ref-mayo_5-0" title="">6.0</a> <a href="#_ref-mayo_5-1" title="">6.1</a> <a href="http://www.mayoclinic.com/health/metabolism/WT00006" class="external text" title="http://www.mayoclinic.com/health/metabolism/WT00006" rel="nofollow">Mayo Clinic on metabolism</a></li>
<li id="_note-6"><a href="#_ref-6" title="">↑</a> <a href="http://www.nytimes.com/2007/05/03/fashion/03Fitness.html?_r=1&pagewanted=all" class="external text" title="http://www.nytimes.com/2007/05/03/fashion/03Fitness.html?_r=1&pagewanted=all" rel="nofollow">New York Times on interval training</a></li>
<li id="_note-7"><a href="#_ref-7" title="">↑</a> <a href="http://my.clevelandclinic.org/heart/prevention/askdietician/ask4_02.aspx" class="external text" title="http://my.clevelandclinic.org/heart/prevention/askdietician/ask4_02.aspx" rel="nofollow">ClevelandClinic.org on heart and vascular health</a></li>
<li id="_note-8"><a href="#_ref-8" title="">↑</a> <a href="http://www.dailymail.co.uk/health/article-1290401/Snack-attack-Grazing-used-king-experts-say-slows-metabolism-cause-tooth-decay-diabetes.html" class="external text" title="http://www.dailymail.co.uk/health/article-1290401/Snack-attack-Grazing-used-king-experts-say-slows-metabolism-cause-tooth-decay-diabetes.html" rel="nofollow">Daily Mail on grazing</a></li>
<li id="_note-9"><a href="#_ref-9" title="">↑</a> <a href="http://www.mayoclinic.com/health/weight-loss/NU00195" class="external text" title="http://www.mayoclinic.com/health/weight-loss/NU00195" rel="nofollow">Mayo Clinic on energy density</a></li>
<li id="_note-10"><a href="#_ref-10" title="">↑</a> <a href="http://www.mayoclinic.com/health/water/NU00283" class="external text" title="http://www.mayoclinic.com/health/water/NU00283" rel="nofollow">Mayo Clinic on Water</a></li>
<li id="_note-11"><a href="#_ref-11" title="">↑</a> <a href="http://www.mayoclinic.com/health/fiber/NU00033/NSECTIONGROUP=2" class="external text" title="http://www.mayoclinic.com/health/fiber/NU00033/NSECTIONGROUP=2" rel="nofollow">Mayo Clinic on fiber intake</a></li>
<li id="_note-12"><a href="#_ref-12" title="">↑</a> <a href="http://www.mayoclinic.com/health/how-many-hours-of-sleep-are-enough/AN01487" class="external text" title="http://www.mayoclinic.com/health/how-many-hours-of-sleep-are-enough/AN01487" rel="nofollow">Mayo Clinic on sleep requirements</a></li>
<li id="_note-13"><a href="#_ref-13" title="">↑</a> <a href="http://www.nytimes.com/2010/04/27/health/27real.html" class="external text" title="http://www.nytimes.com/2010/04/27/health/27real.html" rel="nofollow">NY Times on sleep and weight</a></li>
<li id="_note-14"><a href="#_ref-14" title="">↑</a> <a href="http://www.mayoclinic.com/health/lack-of-sleep/AN02065" class="external text" title="http://www.mayoclinic.com/health/lack-of-sleep/AN02065" rel="nofollow">Mayo Clinic on lack of sleep</a></li>
<li id="_note-15"><a href="#_ref-15" title="">↑</a> <a href="http://www.dailymail.co.uk/health/article-1290401/Snack-attack-Grazing-used-king-experts-say-slows-metabolism-cause-tooth-decay-diabetes.html" class="external text" title="http://www.dailymail.co.uk/health/article-1290401/Snack-attack-Grazing-used-king-experts-say-slows-metabolism-cause-tooth-decay-diabetes.html" rel="nofollow">Daily Mail on grazing</a></li></ol>
<p>
<i>Article provided by <a href="http://www.wikihow.com/Main-Page">wikiHow</a>, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on <a href="http://www.wikihow.com/Burn-Fat-and-Stay-Healthy">How to Burn Fat and Stay Healthy</a>. All content on wikiHow can be shared under a <a href="http://creativecommons.org/licenses/by-nc-sa/2.5/">Creative Commons license</a>.</i>
</p>Anonymoushttp://www.blogger.com/profile/11001771288270657262noreply@blogger.com0tag:blogger.com,1999:blog-4747446830374142382.post-40240171855317648482012-07-22T11:34:00.001-04:002012-07-22T11:34:09.505-04:00How To Loss Weight!<h1 style='margin-bottom: 0px;'><a href="http://www.wikihow.com/Lose-Weight-Fast">How to Lose Weight Fast</a></h1>
<b><i>from <a href='http://www.wikihow.com/Main-Page'>wikiHow - The How to Manual That You Can Edit</a></i></b><br/>
If you want to lose weight, you're not alone. Almost half of all Americans are trying to lose weight at any given time.<a href="#_note-0" title="">[1]</a> While there are many things you can do to shed pounds, <a href="http://www.wikihow.com/Lose-Weight" title="Lose Weight">losing weight</a> too quickly can be dangerous. Fad diets, diet pills, and fasting may help you reduce the number on the scale, but these methods can cause severe health complications. However, if you are generally healthy and you're determined to drop several pounds quickly, there are some techniques and tips you can adopt to help you reach your short-term goals.
<a name='more'></a>
<a name="Steps"></a><h2> Steps </h2>
<a name="Fad_Diets"></a> Fad Diets
The purpose of most fad diets is to promote rapid weight loss that you can see almost overnight. Fad diets are short-term solutions; if you stay on a fad diet for more than a few days, you could cause your body serious harm. You should always consult your healthcare provider before beginning any kind of weight loss program to make sure your body can take the added strain to its system. Here are some popular fad diets with simple instructions that claim to result in fast, short-term weight loss.
<ol><li>The Water Diet<a href="#_note-1" title="">[2]</a>. This diet involves drinking a daily total of about 64 fluid ounces (8 cups) of cold (preferably refrigerated) water, at regular intervals.
<ul><li>Drink a glass of water before each meal and before each snack to suppress your appetite by making you feel fuller.
</li><li>Do not add sweeteners or flavorings to your water.
</li><li>Do not replace meals with water.
</li><li>Take a daily multivitamin to replenish the nutrients lost through more frequent urination.
</li></ul>
</li><li>Juice Detox Diet, Juice Fast, or Hollywood Diet<a href="#_note-2" title="">[3]</a>. Although there are many variations on a juice detoxification fast or crash diet, they generally last for one to three days.
<ul><li>You can only drink fruit and vegetable juices on this type of fad diet.
</li><li>Some variations of this diet involve taking vitamins or nutrients along with the juices, while others let you have a single meal per day.
</li><li>The juices are meant to help your body flush out toxins and eliminate several pounds of (mostly) water weight from your system.<a href="#_note-3" title="">[4]</a>
</li></ul>
</li><li>The Master Cleanse, Maple Syrup Diet, or Lemonade Diet<a href="#_note-4" title="">[5]</a>. This fad diet is a liquid-only diet.
<ul><li>Drink between 6 to 12 glasses of a special mixture of lemonade, cayenne pepper, water, and maple syrup each day.
</li><li>You will also drink a cup of herbal laxative tea twice a day.
</li><li>There is an optional period of easing into this fad diet, as well as an easing-out process.
</li><li>It should only be done for very short-term weight loss and is supposed to function as a detoxifying cleanse rather than a strict weight-loss routine.
</li><li>There is also an optional salt-water flush that can be incorporated into this diet.
</li></ul>
</li><li>The Cabbage Soup Diet<a href="#_note-5" title="">[6]</a>. This diet claims it can help you lose up to 10 pounds in one week.
<ul><li>It involves eating a low-fat, high fiber diet.
</li><li>You mainly eat a special type of cabbage soup, but you can also have moderate portions of certain fruits and vegetables, occasional meats and rice, a minimum of 4 glasses of water and a multivitamin each day.
</li><li>This diet lasts 7 days and is not recommended as a permanent solution for long-term weight loss because of the lack of nutrients you consume on it.
</li></ul>
</li><li>The Salt-Free Diet<a href="#_note-6" title="">[7]</a>. This diet helps you lose water weight by eliminating water retention in the body.
<ul><li>On this diet, you cannot have any salt, which includes not only table salt, but also all the added sodium found in pre-packaged and prepared foods.
</li><li>This involves preparing sodium-free products at home or avoiding processed foods all together, which also means avoiding to eat out at restaurants.
</li><li>It also involves drinking up to 2 liters (about 8 cups) of water each day to replenish essential bodily fluids, although green tea is also allowed in moderation.
</li><li>Many prepared foods have as much as 30% of your daily value. You get your daily requirement of sodium from a healthy diet; too much can cause you to <a href="http://www.wikihow.com/Lose-Weight-Easily-with-These-Ten-Tips" class="mw-redirect" title="Lose Weight Easily with These Ten Tips">retain water weight</a>.
</li><li>Because some dietary salt is essential for good health, the Salt-Free Diet should not be followed for more than one to two weeks.
</li><li>It's important to note that this diet is more effective for those people who tend to retain water more easily than others. If you're not sure whether you're particularly prone to water retention, pay attention to your hands and feet the next time you eat something salty. If your rings are more difficult to take off, or your shoes become tighter after a salty meal, those are signs that your body is sensitive to sodium.
</li></ul>
</li><li>The HCG Diet<a href="#_note-7" title="">[8]</a>. This diet combines injections or supplements of HCG (human chorionic gondadotropin) with a severely restricted calorie intake.
<ul><li>The calorie restriction alone (only 500 to 800 calories per day) is enough to promote weight loss in most people; it is significantly under the recommended daily calorie allowance, even for people attempting to lose weight.
</li><li>HCG is not monitored by the FDA, and can have unpleasant side effects in many people.
</li><li>Those who follow this diet typically gain the weight back immediately after stopping it.
</li></ul>
</li></ol>
<a name="Weight_Loss_Spa_Treatments"></a> Weight Loss Spa Treatments
Another easy way to get fast weight-loss results is to get beauty treatments specifically designed to help you shed inches quickly. By visiting a spa, sauna, or wellness clinic offering weight loss beauty services and procedures, you can have your pick of numerous beauty treatments and spa services that are designed to help you lose weight quickly or to alter your appearance by reducing bloating, tightening your skin, or removing body fluids.<a href="#_note-8" title="">[9]</a> These processes only involve temporary weight loss, but the results are immediate and do not involve dieting or exercise.
<ol><li>Ask about a mineral body wrap. Some mineral wraps claim to help you slim down by literally making you “lose” inches off of your waist, thighs, and arms. The process involves a mineral-based cleanse that is supposed to detoxify your body, helping you shed weight, reduce cellulite (fat near the surface of your skin), and tone and firm your skin almost instantly.
</li><li>Get a lipase body wrap. Lipase body wraps are another quick-slim beauty treatment that follow a two-step phase.
<ul><li>First, an enzyme wrap is applied to rid your body of fat tissue near the surface of the skin.
</li><li>A second mineral wrap is then applied, designed to tighten and smooth your skin.
</li></ul>
</li><li>Get a European body wrap. European body wraps are another potential option for spa services aimed at dropping inches off of trouble spots. This procedure is supposed to firm and tone skin, reduce the appearance of cellulite or stretch marks, and temporarily promotes weight loss.
</li><li>Get a hot body wrap. Heat-based body wraps are perhaps a more well-known spa treatment, designed both to detoxify your body and stimulate smooth, toned skin. The heat and massage involved in most heat or steam treatments is targeted at improving circulation and helping your body slim down quickly.
</li><li>Go to a sauna. Saunas may result in a loss of a pint of sweat in just a quarter of an hour.
<ul><li>You should hydrate by drinking a few glasses of water after spending time in a sauna to reduce the risk of dehydration.
</li><li>Keep in mind that time in saunas must be limited, preferably to no more than one 15- to 20-minute session per day.
</li><li>People with blood pressure or heart problems should not use saunas, nor should young children.<a href="#_note-9" title="">[10]</a>
</li></ul>
</li><li>Get a colonic. Some spas offer colonic irrigation treatments, which involve physically flushing your colon with large amounts of water to remove fecal accumulation.
<ul><li>This process may help some people who suffer from bloating, gas, and constipation and claims to spur weight loss in some individuals.<a href="#_note-10" title="">[11]</a>
</li></ul>
</li><li>Liposuction can shed pounds instantly. Liposuction is a surgical option for fast, targeted weight loss, generally only recommended for people with one or two specific areas of highly fatty tissue but otherwise relatively healthy body weight.<a href="#_note-11" title="">[12]</a>
<ul><li>Because it is a surgical procedure, it carries significant health risks and should only be performed by a licensed professional.
</li></ul>
</li></ol>
<a name="Healthy_Eating_Habits"></a> Healthy Eating Habits
Change general nutrition and lifestyle habits. Adopting a number of simple but significant dietary and behavioral changes can be enough to jump-start weight loss for many people. Combining the suggestions below with your short-term diet plan will enhance your chances of reaching your weight-loss goals faster and maintaining those results in the long-term.
<ol><li>Develop a healthy and personalized meal plan. Figure out how much you should be eating by scheduling a consultation with a dietitian or a physician to discuss your weight loss goals, special dietary needs, current eating habits, and potential areas for improvement.
<ul><li>Choose meals that have a healthy balance of vegetables, fruits, whole grains, low-fat dairy, and lean proteins. A typical dinner plate should be filled with half vegetables or fruits, half whole grains and lean protein.
</li></ul>
</li><li>Plan your meals in advance. This can help you incorporate more nutritious foods into your diet and limit your calorie intake.
</li><li><a href="http://www.wikihow.com/Calculate-How-Many-Calories-You-Need-to-Eat-to-Lose-Weight" title="Calculate How Many Calories You Need to Eat to Lose Weight">Determine your daily calorie needs</a>. Your individual calorie needs will vary based on age, gender, height, and activity level. Knowing exactly how much your target daily intake is will help you stick to your diet.
<ul><li>Monitor the number of calories and grams of fat you consume each day and try not to exceed USDA guidelines.<a href="#_note-12" title="">[13]</a>
</li></ul>
</li><li><a href="http://www.wikihow.com/Maintain-a-Diet-Journal-for-Life" title="Maintain a Diet Journal for Life">Keep a food diary</a>. Write down every meal, snack, and drink you consume as well as the approximate quantities for an entire week.
<ul><li>When possible, write down the number of calories in each food you eat as you eat it.
</li><li>Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat.
</li><li>Don’t forget to include coffee mix-ins, condiments, and other additions to your daily diet.
</li><li>Once you have done this, you should be able to estimate your typical daily calorie intake and compare it to your goal with an online calorie calculator.
</li></ul>
</li><li>Identify your food triggers and plan accordingly. Careful planning can help you avoid trigger foods and empty calorie traps you may have identified in your food journal. If you don’t purchase these foods or if you plan meals in advance, you will be less likely to sabotage your diet when pressed for time.
</li><li><a href="http://www.wikihow.com/Eat-Properly" title="Eat Properly">Watch your portion sizes.</a> Look for healthy, delicious meal and snack ideas online or in cookbooks, and create a menu for the week. Make a list of what you'll need for these meals, and don't stray from your list when you get to the grocery store. Looking at market circulars can also give you ideas and even cut costs by buying weekly sale items and seasonal produce.
<ul><li>Incorporate <a href="http://www.wikihow.com/Properly-Portion-and-Plan-a-Healthy-Meal-with-Charts" title="Properly Portion and Plan a Healthy Meal with Charts">appropriate portion sizes</a> into your meal plan. For instance, a healthy snack of almonds and dried cranberries can turn into a huge calorie source if you don’t pay attention to quantities. Also, preparing pre-apportioned healthy snacks can help you avoid mindless overeating and can make it convenient to grab a healthy snack.
</li></ul>
</li><li>Don’t skip meals. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, keeps your energy levels high, and may help you resist the urge of high-calorie snacks throughout the day. Plan to eat a snack or meal every 2 to 4 hours to keep your metabolism active. Eating regularly also keeps your blood sugar stable and reduces unhealthy calorie binges or deviations from your meal plan.
</li><li>Select smart substitutes for unhealthy sources of fat, sugar, and calories. Most foods have healthier counterparts that will allow you to enjoy your favorite foods without unnecessary fat, sugar, and calories. Exchanging high-calorie and high-fat foods and drinks for healthier alternatives can help you <a href="http://www.wikihow.com/Lose-Weight" title="Lose Weight">lose weight</a> faster.
</li><li><a href="http://www.wikihow.com/Choose-Healthy-Snacks" title="Choose Healthy Snacks">Snack smartly.</a> Swap potato chips and candy bars for snacks that are nutrient-rich and low in calories and fat. Avoid processed and packaged foods when possible, or buy snacks that have single-serving packets of 100 to 200 calories. Healthy and easy snacks include nuts, rice cakes, fresh or dried fruits, baby carrots, cherry tomatoes, and so on. Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition, but avoid fatty dressings or dips. Fruit provides a good source of soluble fiber, releasing energy more slowly and keeping you feeling full longer. Low-fat dairy products, such as yogurt or cheddar cheese, can also be healthy snacks in moderation. Try combining string cheese with a handful of grapes, spreading peanut butter on a few crackers, or dipping sliced red pepper into a few tablespoons of hummus.
</li><li>Sip on low-calorie 100% fruit juice, seltzer, or water instead of soft drinks, energy drinks, flavored coffees, and martinis. Cutting calories with substitutions can be a lot easier than you might think. For example, a tall latte in the morning may pack 500 calories. Since a pound of body fat (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound per week<a href="#_note-13" title="">[14]</a>. If you eat salad frequently, try substituting a low-fat vinaigrette for your ranch or blue cheese dressing<a href="#_note-14" title="">[15]</a>. Similarly, cook with a tablespoon of olive oil instead of butter, for instance, or opt for skim milk instead of whole.
</li><li>Choose lean meats. <a href="http://www.wikihow.com/Carve-a-Chicken" title="Carve a Chicken">Poultry</a> and <a href="http://www.wikihow.com/Grill-Fish" title="Grill Fish">fish</a> are naturally low in fat, and certain fish like <a href="http://www.wikihow.com/Grill-Salmon" title="Grill Salmon">salmon</a>, sardines, and fresh tuna are an excellent sources of antioxidants and Omega-3 fatty acids, which are beneficial to your health. Ask your butcher for lean cuts of beef or pork if you choose to buy them, and trim visible fat from meat before cooking. Consider eating vegetarian a few days each week. By replacing meat with nutritious foods like beans, tofu, or lentils, you can cut significant amounts of your daily calorie intake while adding many nutrients to your diet.
</li><li><a href="http://www.wikihow.com/Lose-More-Weight-Eating-Raw-Foods" title="Lose More Weight Eating Raw Foods">Replace high-calorie</a> side dishes with healthier alternatives. For instance, exchange cheesy pasta or mashed potatoes with steamed vegetables or salad.
</li><li><a href="http://www.wikihow.com/Drink-More-Water-Everyday" class="mw-redirect" title="Drink More Water Everyday">Drinking water</a> instead of soda, coffee, alcohol, juice, or milk may help you cut hundreds of calories per day. Increasing your water intake can also help your body efficiently use nutrients, keep you energized, get the most benefit from your exercise routine, and feel full longer. If you can handle substituting water for all other drinks for a week, you can expect faster weight loss and see dramatic improvement in energy levels and even appearance very quickly.
</li><li>Avoid tempting grocery aisles. Avoid the areas in the grocery store that stock sodas, cookies, ice cream, pizzas, and other fattening and highly processed foods, so that you are less likely to purchase unhealthy options.
</li><li>Prepare your meals at home instead of buying fast food.
</li><li>The Mayo Clinic Diet<a href="#_note-15" title="">[16]</a>. This plan was developed by the world-renowned medical research and treatment clinic to jump-start weight loss and promote a long-term plan for healthy and sustainable weight loss. It advertises a possible weight loss of up to 10 pounds in the first week, although results slow afterwards. This is one of the few diet plans with immediate weight loss results that are healthy to maintain in the long-term. It focuses on breaking unhealthy habits, creating healthy habits, and learning to eat and exercise well for life.
</li></ol>
<a name="Exercise_More"></a> Exercise More
Remember, you can <a href="http://www.wikihow.com/Lose-Weight" title="Lose Weight">lose weight</a> either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential. Small changes to your activity level can add up over the course of a day, and can start making an impact on your weight within as little as a week.
<ol><li>Make time for exercise. By <a href="http://www.wikihow.com/Avoid-Passive-Activities-%28Fitness%29" title="Avoid Passive Activities (Fitness)">making time for exercise</a> and other healthy, productive activities, you can avoid temptation to overeat.
<ul><li>Make chores exercise opportunities. Do your own gardening, wash your car to burn calories and get things done around the house.
</li><li>Don't pick the most convenient parking spot. Park further from the entrance when you go shopping.
</li><li>Take the stairs instead of the elevator.
</li></ul>
</li><li>Be realistic about the type of exercise you can do when starting a new program.
<ul><li>Don’t be discouraged if you have to start out slowly; you can always adjust your routine as you gain skills and confidence.
</li><li>Even short time intervals of circuit training that combine cardio and fat-burning activities can trim inches off of your waist, arms, and thighs in 2 weeks or less. Participants in Chris Freytag’s 2 week trial<a href="#_note-16" title="">[17]</a> lost up to 10 pounds and as many inches when tested by <i>Prevention</i> magazine readers, with up to 5 pounds lost in the first week after only 6 sessions of 20 minutes each. Many women’s and health magazines as well as personal trainers offer similar condensed workout routines designed to maximize weight loss and visible physical slimming within only a few days of beginning the regimen.
</li></ul>
</li><li><a href="http://www.wikihow.com/Start-Walking-for-Exercise" title="Start Walking for Exercise">Adopt a targeted exercise program.</a>
<ul><li>Fat-burning cardio routines can help you lose fat quickly, while weight and resistance training can trigger your metabolism to use energy more efficiently.
</li><li>Fat-burning exercise routines help you drop fat quickly by targeting fat loss. Having a healthy and balanced diet in combination with moderate fat-burning exercise is essential to prevent muscle loss. Try routines that are heavy on cardio. In order to lose a pound of fat, you must burn 3,500 calories. The most effective fat-burning routines contain short bursts of high-intensity workouts with interspersed periods of rest.<a href="#_note-17" title="">[18]</a> These are also called interval workouts.
</li></ul>
</li><li>Variety in an exercise regimen is especially important, and can help both those who have reached a weight plateau and those who are just beginning the weight loss process stick with it.
</li><li>Choose workouts that require your entire body to exert an effort. This way, you work every muscle group and burn calories with more muscles at one time, like multi-tasking with your exercise.<a href="#_note-18" title="">[19]</a> For instance, combine a form of resistance training (try raising small dumbbells overhead as you work) with your arms while you jog or cycle with your legs.
</li><li><a href="http://www.wikihow.com/Use-Exercise-to-Help-You-Lose-Weight" title="Use Exercise to Help You Lose Weight">Perform low impact aerobic activities</a>. Moderate aerobic workouts incorporating brisk walking, cycling, aerobic machines, or swimming not only burn calories they also keep your heart healthy. Swimming is great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running typically burning even more calories with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week.
</li><li>Pump some iron. Resistance training, <a href="http://www.wikihow.com/Exercise-With-Weights" title="Exercise With Weights">weight training</a>, can help both men and women stay lean by building muscle and raising metabolism. Weight loss strategies that incorporate both aerobic and weight training boost calorie burn significantly. If you gain muscle, your body's resting metabolism (the amount of calories you burn when you're just sitting still) increases. Studies have shown consistent weight training to <a href="http://www.wikihow.com/Increase-Your-Metabolism" title="Increase Your Metabolism">raise the body's metabolism</a> by 15%. This means an average woman might burn 200-300 more calories at rest every day. Weight training can also tone flabby “trouble” spots, giving the appearance of weight loss by simply tightening and slimming your body.
</li><li>Make exercise enjoyable. Choosing physical activities that you like to do will make you much more lucky to succeed at maintaining your exercise regimen.
<ul><li>Remember that games like volleyball, tennis, and even Frisbee can help you burn calories while having a blast, making exercise a social and fun activity you will want to enjoy everyday.
</li><li>Find what you like and don’t be afraid to try new things. Many forms of exercise can help you reach your weight loss goals, even home-training programs such as Wii Fit, which guides you through yoga, aerobics, strength training, and balance exercises in the comfort of your own home.
</li><li>For more adventurous athletes, programs such as P90-X can also provide dramatic weight loss benefits through exercise.
</li></ul>
</li><li><a href="http://www.wikihow.com/Sleep-Better" title="Sleep Better">Get enough rest.</a>
<ul><li>Rest at least 24 to 48 hours between strength training sessions on the same muscle group (for instance, work out your biceps and abs on alternating days), and take one to two days off from exercising each week.
</li><li>Know how much sleep you need, since sleep deficiency impairs your ability to lose fat.
</li><li>Being properly rested will help you maintain sufficient energy throughout the day, making you less likely to overeat and less prone to injury during physical activity.
</li></ul>
</li></ol>
<a name="Video"></a><h2> Video </h2>
//www.capsiplex.com
A video containing a variety of diet tips collected from celebrities.
[<a href="http://www.capsiplex.com/" class="external free" title="http://www.capsiplex.com/" rel="nofollow">http://www.capsiplex.com/</a>
<a name="Tips"></a><h2> Tips </h2>
<ul><li>Identify your source of motivation and your ultimate weight loss goals. Try writing down the exact reasons that stimulate you to reduce your weight so that you have a constant visual reminder of your goals, and be confident that <a href="http://www.wikihow.com/Accomplish-a-Goal" title="Accomplish a Goal">you can succeed</a>.
</li><li>Choose specific goals and cross them off a list as you achieve them. This will allow you to see regular progress while still keeping the main objective in mind. Putting up a picture of yourself on the refrigerator from thinner days may remind you that every time you drop a pants size, you are getting one step closer to both the old and new you.
</li><li>Remember that healthy weight loss takes effort, dedication, and consistency. Staying focused on your motivation can make it much easier to turn down the chocolate cake to go for a jog. Similarly, keep in mind that one mistake doesn’t mean you have failed. If you have taken a step backwards, re-center yourself and get right back into the habit of following your plans. Fast weight loss for a specific event may be good temporary motivation, but developing a few specific goals for your long-term weight loss plans is also helpful and may keep you accountable for a weight loss plan after you achieve your initial goal.
</li><li>Be realistic but stay optimistic. Set an achievable goal for your weight reduction. If the aim is not practical then you will easily get disheartened and stop following your regimen. Keep in mind that even with minimal weight loss, toning muscle by weight training can give you a slimmer appearance very quickly.
</li><li>Build a support network. Supportive friends and family members can help you lose weight and <a href="http://www.wikihow.com/Maintain-Weight-Loss" title="Maintain Weight Loss">maintain your weight loss</a>. Similarly, online and in-person weight loss support groups can offer advice, companionship, and encouragement. Being accountable to even one person increases your chances of successful, speedy, and long-term weight loss. Even better, encouraging a friend or family member to participate in your diet and exercise plan can help improve their health as well.
</li><li>Health professionals recommend a slow and steady weight loss of 1 to 2 pounds per week through a combination of healthy diet and moderate exercise.
</li><li>The healthiest way to lose weight quickly combines a healthy and nutritious diet, proper hydration, and a moderate and varied exercise routine. If you use a fad diet or other rapid weight loss technique to drop a few pounds very quickly, switch after a few days or weeks to a long-term weight loss plan that promotes healthier weight loss to protect your health and promote sustainable weight loss.
</li><li>If you are severely overweight, losing even a few pounds can improve your health by lifting your mood, helping you sleep better and raising your confidence about the way you look. It can also improve your metabolism and the way your body regulates blood sugar, reduce your risk of many chronic illnesses, and take strain off of your joints and organs.
</li><li>Remember that strategies other than those focused on weight loss can result in an improved health and beauty. Be sure to wear clothing that fits well, take care of your skin and hair, maintain proper posture, and never underestimate the power of an enthusiastic smile.
</li><li>For maximum health, especially if you are changing your dietetic routine in any drastic manner, start a diabetic diet of vegetables, fruits, proteins in small portions of poultry, fish, eggs, and meat. Build your diet from there.
</li><li>Maintain your weight loss by adjusting your calorie intake and exercise regimen so that intake and usage is balanced. Avoid yo-yo weight loss and gain by sticking to the healthy habits that helped you lose weight in the first place.
</li><li>Consider getting a blood test before you begin your new diet and exercise regimen. It may be useful to check for problems with cholesterol and blood sugar so that you can address them with your diet. You can also check for mineral deficiencies that can be corrected with your new nutrition plan.
</li><li>The goal is to lose fat, not just weight in general. If you are doing strength training during your weight loss (which you should be), you might actually see an initial gain in weight. If this is the case, don't worry! You have probably lost fat and gained muscle, which is denser than fat and is much healthier.
</li><li>A better measurement than what a scale reads is body fat percent. If you don't have access to calipers or a body fat scale, a better gauge is how your clothes fit and how you look rather than your absolute weight. If you can, though, it is good to measure your body fat about once per month. Men should be between 15%-25%, but no lower than 4%; and women 20%-30%, but no lower than 15%. Females have higher fat percentage due to pregnancy and menstrual requirements.
</li><li>Men and women will likely differ on their goals with weight training. Women should know that no amount of weight training will make them as bulky as a man; women don't have enough testosterone to build large muscles. The female body-builders you see are either taking steroids or training 2-3 hours every day. Male and female beginners should start with 3 sets of 8-12 repetitions, and should use the heaviest weight you can while still maintaining good form, even to the last repetition of the last set. Get a weight training book or find a reputable website that will show you different exercises and the correct form. When lifting properly, you will <a href="http://www.wikihow.com/Do-Cooldown-Stretch" class="mw-redirect" title="Do Cooldown Stretch">stretch the muscle</a> during the exercise, but you should still stretch properly to prevent injury!
</li><li>Diet programs such as the South Beach Diet, Atkins, the Zone Diet, and others aimed at rapid weight loss may have more sustainable dietary programs than typical fad diets. In a study comparing low-fat, low-carbohydrate, and a Mediterranean diet, study participants lost weight most quickly on a diet low in carbohydrates, although long-term evaluations showed comparable weight loss in each group<a href="#_note-19" title="">[20]</a>
</li><li>No matter what a magazine article says, spot improving is a myth! When your body burns fat, it takes it from all over your body, even if all you do are crunches. No amount of crunches will get rid of that gut if they are not backed up by proper aerobic exercise and diet! Washboard abs do not come from millions of sit ups; they come from having low levels of body fat. So if that is your goal, make sure you do plenty of aerobic exercise in addition to your ab routine.
</li><li>Sugar comes in many disguises. Check your food labels: fructose, glucose, molasses, and corn syrup are all sugars. Limit all sugars, but especially stay away from high-fructose corn syrup. It is just a corn syrup full of sugar. Choosing foods without it will help you reach your weight loss goals faster.
</li><li>If you find yourself missing some of your favorite foods, don't worry. There is no harm in having your treat once a week. Pick a day each week where you treat yourself to your guilty pleasure in moderation. If it's pizza, try going to a gourmet pizza place that will use better ingredients and fresher vegetables. If it's a fast food burger, try making your own. A <a href="http://www.wikihow.com/Make-a-Hamburger-Sandwich" title="Make a Hamburger Sandwich">homemade burger</a> is also generally much healthier than the food they serve in fast food restaurants.
</li><li>Save some calories for potassium and protein for after you work out because they help reduce soreness. A banana and an egg does the trick.
</li><li>You may be able to reduce your caloric intake by eating slowly; your brain needs about 20 minutes to get the signal that you are not hungry anymore. Taking a breather in between bites can help prevent overeating, provided you pay attention to how full you feel and stop after you are satisfied.
</li></ul>
<ol><li>Warm-ups and cool-downs can minimize your risk of injury and can help prime your muscles for a healthy workout.
</li></ol>
<a name="Warnings"></a><h2> Warnings </h2>
<ul><li><b>Do not try to starve yourself.</b> Neglecting to consume sufficient numbers of calories on a regular basis can result in the opposite effects you're looking for and, if sustained, can be life threatening. If you have attempted to lose weight by skipping multiple meals or drastically reducing your daily calorie intake, speak with a health professional about getting information on eating disorders.
</li><li><b>Avoid fad diets, diet pills, and "quick-fix" diet plans that severely restrict calories or food groups.</b> Fad diets and techniques for rapid weight loss are not always effective, and some may be dangerous. Pills, powders, and diet programs that require extreme calorie restriction, total avoidance of entire food groups, or excessive exercise can be very hazardous to health. Pills and supplements are not monitored by the FDA and may not be safe. Unless you have a medical reason for avoiding a particular type of food, a balanced and varied diet is essential for adequate nutrition and healthy, steady weight loss. Diet pills and restrictive diet plans can cause nutrient deficits, organ damage, high cholesterol, and many other dangerous health problems.
</li><li>Do not begin a weight loss or exercise routine without first consulting a health care professional for advice. There are many health conditions that may contraindicate rapid weight loss programs or some of the other effective short-term weight loss strategies.
</li><li>If you feel negative side effects from your diet or exercise routine such as dizziness, nausea, weakness, pain, lightheadedness, headaches, or other symptoms, discontinue the program and resume normal eating or activity patterns. If you feel the pain or discomfort is severe or that your symptoms are worrisome, consult a health professional.
</li><li>Consult a physician or dietitian before adding supplements to your diet plan, as multi-vitamins and supplements are not necessary for everyone, particularly if you follow a balanced diet.
</li><li>Fast weight loss is only a temporary solution, and in some cases it can be downright dangerous. Fad diets, diet pills, and fasting may help you reduce the number on the scale, but these methods can cause gallstones<a href="#_note-20" title="">[21]</a>, a reduction in muscle mass, hair loss, and injury to your heart and other organs fairly quickly.
</li><li><b>Losing weight too quickly is dangerous and can have adverse effects on your health.</b> Despite the title of this article, getting into shape is best done slowly. Prolonged excessive weight loss can cause considerable health problems. The safest and most sustainable way to lose weight is to do so slowly and under the guidance of a health professional.
</li></ul>
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<a name="Sources_and_Citations"></a><h2> Sources and Citations </h2>
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<li id="_note-12"><a href="#_ref-12" title="">↑</a> <a href="http://www.choosemyplate.gov/" class="external free" title="http://www.choosemyplate.gov/" rel="nofollow">http://www.choosemyplate.gov/</a></li>
<li id="_note-13"><a href="#_ref-13" title="">↑</a> <a href="http://www.acaloriecounter.com/calorie-counting.php" class="external free" title="http://www.acaloriecounter.com/calorie-counting.php" rel="nofollow">http://www.acaloriecounter.com/calorie-counting.php</a></li>
<li id="_note-14"><a href="#_ref-14" title="">↑</a> <a href="http://www.usda.gov/news/pubs/fbook98/ch1a.htm" class="external text" title="http://www.usda.gov/news/pubs/fbook98/ch1a.htm" rel="nofollow">Agriculture Fact Book 98: Chapter 1-A</a>, U.S. Department of Agriculture, 1998</li>
<li id="_note-15"><a href="#_ref-15" title="">↑</a> <a href="http://www.mayoclinic.com/health/weight-loss/MY00432/DSECTION=mayo-clinic-diet" class="external free" title="http://www.mayoclinic.com/health/weight-loss/MY00432/DSECTION=mayo-clinic-diet" rel="nofollow">http://www.mayoclinic.com/health/weight-loss/MY00432/DSECTION=mayo-clinic-diet</a></li>
<li id="_note-16"><a href="#_ref-16" title="">↑</a> <a href="http://chrisfreytag.com/nutrition-and-exercise/work-out/daily-workout/" class="external free" title="http://chrisfreytag.com/nutrition-and-exercise/work-out/daily-workout/" rel="nofollow">http://chrisfreytag.com/nutrition-and-exercise/work-out/daily-workout/</a></li>
<li id="_note-17"><a href="#_ref-17" title="">↑</a> <a href="http://www.livestrong.com/article/247083-the-most-effective-fast-fat-burning-exercise-routines/?utm_source=popslideshow&utm_medium=a1" class="external free" title="http://www.livestrong.com/article/247083-the-most-effective-fast-fat-burning-exercise-routines/?utm_source=popslideshow&utm_medium=a1" rel="nofollow">http://www.livestrong.com/article/247083-the-most-effective-fast-fat-burning-exercise-routines/?utm_source=popslideshow&utm_medium=a1</a> </li>
<li id="_note-18"><a href="#_ref-18" title="">↑</a> <a href="http://www.fitnessmagazine.com/workout/lose-weight/burn-fat/8-ways-to-burn-more-fat/" class="external free" title="http://www.fitnessmagazine.com/workout/lose-weight/burn-fat/8-ways-to-burn-more-fat/" rel="nofollow">http://www.fitnessmagazine.com/workout/lose-weight/burn-fat/8-ways-to-burn-more-fat/</a></li>
<li id="_note-19"><a href="#_ref-19" title="">↑</a> <a href="http://www.nejm.org/doi/full/10.1056/NEJMoa0708681#Results" class="external free" title="http://www.nejm.org/doi/full/10.1056/NEJMoa0708681#Results" rel="nofollow">http://www.nejm.org/doi/full/10.1056/NEJMoa0708681#Results</a></li>
<li id="_note-20"><a href="#_ref-20" title="">↑</a> <a href="http://www.webmd.com/digestive-disorders/features/gallbladder-diet-foods-for-gallbadder-problems" class="external free" title="http://www.webmd.com/digestive-disorders/features/gallbladder-diet-foods-for-gallbadder-problems" rel="nofollow">http://www.webmd.com/digestive-disorders/features/gallbladder-diet-foods-for-gallbadder-problems</a></li></ol>
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