One of the main contributors to the increasing obesity rates in the US and around the world is the abundance of misinformation and false promises flooding the diet and fitness industry. People who have the intention and motivation to lose weight are often discouraged after following overly bland diets or diets that are just to strict and limiting. Losing weight can be made much more simple if we can overlook all of the fad diets and false promises and look at the science of what actually works. For the 99% of people who don’t actually have a thyroid problem and are otherwise healthy, you will lose weight if you are burning more calories than you are consuming. This can be accomplished by consuming less calories than it takes for your body to maintain it’s current weight or by consuming the same amount of calories it takes to maintain your current weight and adding in some additional exercise to lower your overall caloric intake. With this in mind – here are the top 3 ways to lose weight fast:
- Construct a flexible diet plan – Flexible dieting can best be described as eating both healthy foods and foods you enjoy. The first thing you are going to want to do is calculate your TDEE (Total Daily Energy Expenditure) – a simple google search for TDEE calculator will do the trick. This will use your body weight. height age, and activity levels to give you the estimated amount of calories your body needs to maintain its current weight. You will then take this number and aim anywhere from 100 calories to 400 calories less (depending on how fast you want to lose weight) than the total. The base of your diet should be composed of protein (meats, eggs, dairy, etc) and the rest will naturally be composed of carbs and fats. I recommend keeping the fat lower just to make it easier to manage your caloric intake – 1g of carbs = 4 calories and 1g of fat= 9 calories. Remember to keep everything balanced, you don’t want all of your carbs from sugars but there will be room for some goodies. However, try to focus on less calorie dense carbs first (e.g. pasta, rice, fruits and vegetables). The remaining calories can be filled with foods you like to enjoy.
- Exercise - To improve overall health, strength, and body composition, your primary exercise should be from resistance training (weights). This will not only allow you to burn calories during the exercise session, but your body will continue to burn more calories when repairing muscle tissue. The result will be fat loss, muscle gain, and the ability to consume more calories without gaining fat. Weight training will ultimately result in a healthy and fit body as opposed to loss in muscle tissue and an unhealthy appearance.This doesn’t mean you should completely ignore cardio – try to incorporate cardio at least 1-2 times per week for its health benefits. You can also use cardio as a tool to manage your caloric balance. For example, you eat 300 calories over your goal you can aim to burn those 300 calories during a cardio session somewhere in the following days.
- Motivation - Probably the best way to lose weight fast is motivation. Because without it, weight loss is not possible. There is no magic pill that can make you lose weight without any effort. Motivation is what keeps you from consuming too many calories too often and from missing too many workouts. There are different things that motivate people. You can get motivation by getting spouse or family members to move alongside you, you can find inspiration from pictures and videos of healthy/fit people, etc. However, the best motivation will come from the results you see of yourself. Once you feel better and more confident, you will want to keep going and you will find that its is all just part of your routine and not an inconvenience to follow a balanced and flexible diet and exercise lifestyle.
Check out these awesome tips by Bodybuilder and fitness competitor, Jamie Eason:
Dieting is never easy, and nowadays, with so many different options to chose from, it becomes impossible to decide what to do. Some diets are for 10 days, some are for 30 days. Some diets demand fasting, some demand constant small meals. Typically, if you ask 5 different people about what diet to use, you will get 5 different answers.
Thankfully, I’ve stumbled upon a great site that will help you to decide which diet is right for you. The cool thing about this site is that you can get reviews and ratings, not only from experts, but from people who have actually tried the diet. You can read articles about each diet which explain everything from the diet itself, all the way from starting the diet, to actually seeing it through and losing the weight. The convenience of having it all in one place makes this site a great resource to have. If you like a diet, share it on Facebook, LinkedIn, or Twitter. Have your friends encourage your progress, and help motivate you to shed all those unwanted pounds, or lean up for beach season. Continue reading
There are many eBooks and diet programs available to buy online. These guides can be a great way for you to learn about losing weight and getting in shape. Although there is the potential for many helpful tips on each program, many of them do tend to spread misinformation. That is why it’s important to look up certain claims in scientific journals like pub-med. A lot of companies tend to make claims that are not exactly backed by science. One common example is that you should eat 5 to 6 small meals every day to lose weight and raise metabolism. There is no scientific evidence that suggests this is better than 3 meals with the same amount of calories. This myth was perpetuated by many fitness magazines and supplement companies because they know that many people do not have the time to prepare that many meals each day. So what better way to do it than to buy a supplement to help reach that number of meals?
You should also look for honest reviews before pulling the trigger. Some popular products have a ton of reviews like the Fat Burning Furnace Review. This type of review is a great way to get a second opinion to make sure it will work for you. If the guide is popular, there’s a good chance you will be able to lose weight with it so long that you follow it correctly.
Another great way to determine if a guide or diet is worth it is if you have a gym buddy or friend that has tried it. That way you can ask them about it and really get an honest review from them. If they have had a lot of success with the program, that is a great sign! Continue reading
Want to look like Beyonce or Megan Fox? It’s easier than ever, and you can expect to spend just a few cents and a few minutes per day. The best part is, the diet is only temporary. If you will indulge me for a second, it is very simple. All you have to do is walk out of your house and down the street. If you are lucky, a lemonade stand will be waiting for you to quench your thirst and cut those pounds for just 25 cents a glass. If you are not so lucky, keep walking till you find one (worst case scenario, the extra miles will help lose that weight). You could always visit your local wholesale supermarket to buy lemons, cayenne pepper, and maple syrup in bulk, if you are going to go all out. Some may feel skeptical when a delicious substance is offered as a dieting option, so the best thing to do is look at the facts. And as always, consult your physician before starting any new diet.
The lemonade diet is designed as a cleanse. and can help rid your body of many toxins while getting rid of that excess fat. As a bonus, you can feel good about helping out your local neighborhood entrepreneurs. Once your body has the necessary balance it needs, it can open up the opportunity to shed those hard-to-lose pounds. The lemonade diet is designed to last for 10 days at a time, in order to give your body a fresh start and a boost in energy. It is about helping your body to help itself; pH balance, among other things, is so important to maintaining a proper weight, as well as feeling good on a daily basis. Drinking lemonade as described in the diet, will help to restore and maintain that balance. Continue reading