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:
Extraordinary body-sculpting benefits of Vaser Liposuction near Nottingham
Experts regard vaser liposuction as the most powerful way to target stubborn pockets of fat to create a slim, muscular physique. Vaser, which stands for Vibration Amplification of Sound Energy uses an ultrasound-assisted instrument to deliver targeted pulses of energy through an efficient probe that prevent any collateral side effects from ultrasonic waves, which can produce uncomfortable side effects. Vaser is also called high-definition liposuction or hi-def lipo for short.
Bespoke benefits for body-sculpting goals
Skilled surgeons can create six-pack abs for men or “turtle tummies” for women, and the staff at the Selston Cosmetic Clinic have performed the procedure more than 900 times with spectacular results. Body-shaping benefits include the following details:
- Ultrasound helps to target fatty deposits around abdominal muscles, breasts, upper backs and hips and flanks.
- The Vaser probe liquefies fat with precise targeting so that surgeons can sculpt the appearance of certain areas.
- Surgeons use minimally invasive incisions so that postoperative infections, side effects or complications very seldom occur.
- More than 70,000 Vaser procedures have yet to produce serious complications.
- Surgeons can deposit fat cells to areas that need building up to sculpt the desired appearance.
- Patients return to normal routines with 7–10 days.
Patients report their experiences in astonishing detail
The procedure carries none of the risks of general anesthesia, and liquefied fat is either drawn off by suction and massage of the treated area or through natural excretion. The ultrasound process for liquefying fat doesn’t damage surrounding muscles, blood vessels or nerves, and patients can have the procedure completed at the clinic without an overnight stay in hospital.
Patients are astonishingly candid about their experiences. Interested people can read complete descriptions from satisfied patients at the WeWomen.com forum or watch a professionally filmed video of the process at the shared-module website. These resources attest to the simple nature of the procedure, and patients typically report less bruising and pain, better results and faster recovery times, which often only take a few days.
The most efficient and gentle way to remove unwanted fat
There are many choices for losing weight or removing fat, but few of them offer the ability to target specific areas, lose weight from stubborn arms, legs, inner thighs, necks and chins and cause minimal risks of bleeding, postoperative infections and anesthesia complications. The Vaser Lipo gentle approach causes almost no disturbance to sensitive structural tissues. This technique is not only gentle but also improves skin retraction so that skin develops the tightened look that usually takes strenuous exercise to get.
Reference: Selston Cosmetic clinic
You have been working your butt off trying to lose weight. You have reached your goal weight, but there is that one area where the fat just won’t disappear. Is liposuction a good idea?
First of all liposuction is a cosmetic procedure. It also falls under the name “suction-assisted lipectomy” or even “lipoplasty”. If you are thinking about it as an option, you should understand that liposuction is not a form of weight loss. It is only design to remove stubborn fat areas that just won’t respond to exercising and dieting. In other words, it is to be treated as the ultimate last resort if you are really intent on removing the fat areas.
Some of the most common areas targeted for the liposuction procedure are:
- Inner Thighs
- Love Handles
Liposuction is a great option for those who want to remove just a small amount of fat tissue in a certain area. It can be a real confidence booster for many people who are self-conscious about those problem areas. It is not an option for those looking to lose a large amount of fat. The procedure itself is time tested and safety has improved dramatically over time, but just like any other such procedure, it is surgery and there are risks involved. If you choose this route, be sure you get n authorized and well qualified surgeon. For example, if you are looking for liposuction Michigan, perform the search online and look for reviews and customer before/after pictures from each surgeon before making a decision.
Choosing a surgeon based on the lowest price might end up being the most costly choice. There is such thing as a good surgeon at a lower price, but when shopping around, just be sure you don’t put your body on the sale rack.
Some of the unsatisfactory outcomes include:
- Incomplete lipo where it is difficult to tell if there was even anything done
- Excessive lipo which leaves an unnatural look for body proportions.
- Asymmetrical or uneven results
- Abrasions in the skin
- Huge scars
So just be careful when choosing a surgeon if you decide to take the surgical route.
When setting weight loss goals a lot of people want to know – how much should I weigh for my height. How much you should weigh depends on a few different factors such as your height, weight and age. One method of determining your ideal weight is to use the Body Mass Index (BMI). Whilst this is a fairly accurate way of determining how much you should weigh it is not perfect as it doesn’t account for muscle mass, which is one of factors that should be taken into account.
Often people wonder if there is a correlation between their age and how much they should weigh. There is no definitive answer to that question as everyone has a different physiological make up and will be at different levels of activity and fitness at different points of their life. Whilst it is assumed that as people get into middle age they will weigh more as generally they will be less active this often isn’t the case as diet is a much bigger factor in weight maintenance than exercise.
Coming back to the BMI scale – The BMI scale gives you a point score that is based on your weight and height. There are four classifications in the BMI scale -
Underweight – Your BMI score is less than 18.5
Normal Weight – Your BMI score is between 18.5 and 24.9
Overweight – Your BMI score is between 25 and 29.9
Obese – Your BMI score is 30 or more
If you’re curious as to what your BMI score is there are many good calculators online. They are not as accurate as visiting a doctor would be however as they don’t take other factors into account. They are simply using your weight and height together. It should be anyone’s goal to be in the normal range of the BMI scale. This will at least ensure that you are at less risk from weight-related diseases. The best way to achieve an ideal weight is with a balanced diet consisting of good quality food and taking regular exercise.
There are many factors that can contribute to your weight. A few of the obvious ones are your height, body fat percentage, and muscle mass. Weight can also fluctuate a bit during the day due to water retention. If you are retaining a lot of water, the scale may show that you are a few pounds heavier than normal. For this reason, you should weigh yourself in the morning to get the most accurate measurement. To get even more accurate, weigh yourself a few mornings in a row and take the average.
Many people ask the question — how much should I weigh? There are BMI calculators all over the internet, but you should use discretion when using them. They only account for your height and weight, and do not factor in muscle mass. If you have above average muscle mass, these calculators might actually indicate that you are overweight even though you are in great shape and have a lot of muscle.
Use this chart to get an estimate of how much you should weigh based on your height and weight:
Summer is coming to an end, and fashion is about to take a turn for the seasons. I dread this point of the year, primarily because it marks the shift between wearing cool loose clothes, to wearing warmer and tighter clothes. Each year has had the potential to wreck havoc on my wardrobe, as last year’s clothes may not be in touch with the latest style, or might not fit just right thanks to those extra few pounds I put on. Either way, we can find ourselves throwing away clothes that don’t make us look as fabulous as we feel.
This year, I will be taking a couple precautions to ensure that next year’s wardrobe will survive the shift. First, I am resolving that any new clothes I buy are going to fit well. I’m not going to buy clothes for the future when I might have lost weight in the parts of my body that I am hoping I will. Instead I’m going to buy clothes that fit now.
The next thing I am going to do is get a Tummy Tuck Belt. The reason for this is simple. Next year can hold 3 scenarios. First, I might weigh exactly the same as I do now. This is unlikely, so I will quickly move to the other two scenarios. The next scenario is that I weigh less than I do now. This is a great problem to have, and I will enjoy buying new clothes for my now smaller frame; I can carry on this procedure for the following years. Finally, I might weigh more than I do now. That is where the belt comes in. Even if I have gained a few pounds (so long as I don’t go crazy with it), I can still fit into my clothes that may be just a little tight, without looking as if I am about to spill out of them at any second. I’m confident that this year will be the first of a long and happy life for my wardrobe. I hope you do the same!
The nature of our culture today causes many people face problems with managing their weight. As a result, there is a huge market for supplements claiming instant results just by using their product. The truth is, no supplement can single-handedly result in a significant amount of weight loss if any at all. There are some that can help some when combined with a good diet and exercise plan, but they should only be used as what they are called: a supplement.
When we get down to the truth about how to lose weight, we need to somehow dig deep through a gigantic industry spreading false information and look at the science behind losing weight. In short, losing weight comes down to burning more calories than you are taking in. The idea is that your body then uses stored fat for energy once all of the calories you have consumed have been used. In order to do this properly without losing muscle mass and body composition is to properly structure your diet.
Structuring your diet
First, you are going to need to figure out your BMR. Your BMR is the amount of calories your body uses to maintain itself throughout the day. There are many BMR calculators you can find by searching online.
Now that you know how many calories your body uses for energy, you need to adjust your total calorie intake for the day slightly under your BMR. This will result in a calorie deficit which will help your body burn fat. Continue reading
There are many different philosophies and diet plans that make it difficult to decide what needs to be done in order to start losing weight. Although knowing how to lose weight and taking action in order to lose weight are two very different things, it helps to first learn how to lose the weight so you can make the action of losing weight a lot easier.
I believe it is important to try to simplify things when it comes to weight loss because making so many drastic changes to your diet at one time often leads to a short lived attempt at weight loss followed by a re-feed or gaining all of the weight back.
The first step is to tweak your diet so you are eating at a weekly calorie deficit. A good way to start is to calculate how many calories your body uses to function on a daily basis. You can find many BMR calculators online that will tell you approximately how many calories your body uses each day. From there, you will want to keep track of your calories and eat under that amount. For example, if your BMR is 1900 calories, then a good target to hit would be something like 1700 calories total for the day.
Balancing Your Diet
There are likely some immediate changes to your diet which will greatly help you eat under your BMR each day. For example, if you are consuming 4 regular sodas each day you should definitely try to eliminate the habit. Eat soda is 140 calories and consuming 4 brings it to a total of 560 calories. A great alternative would be to try one of the zero calorie sodas instead.
Make sure you try to include high protein for each meal. Foods like chicken and fish are very lean sources of protein. Another great source of protein is cottage cheese. There are a number of recipes out there to make any of these taste great. If you still don’t think you can add enough protein to your diet, then you can consider a whey protein supplement.
Try to get solid exercise at least 2-3 times per week. Even if you are only able to workout for 30 minutes it is still going to help you lose more weight. Just make sure you are pushing your limits during those 30 minutes to get the best workout each time.
Also, consider weight training for weight loss. Many people overlook it, but weight training is arguably even more effective for weight loss than cardio. This is because your body burns more calories when it is in the process of repairing muscle tissue after resistance training.
Many people are under the impression that they can simply lose stored body fat in a particular area of your body by doing the associated exercise for that area. For example, if someone wants to lose stomach fat, you may find them doing a lot of crunches. I have also witnessed those who are under the impression that arm fat can be lost by doing arm workouts. While toning those areas can make the fat seem less apparent, you will not necessarily lose fat just by doing the targeted exercises. It is simply not possible to target a specific area of fat on your body. You can do as many crunches as you’d like and the stomach fat won’t budge.
Overall Body Fat
Losing fat in a particular part of our body will also require you to lose fat everywhere else. This is done simply by burning more calories than you eat.
Eating at a calorie deficit and exercising to burn calories is a great way to lose body fat. This will require that you carefully dial in the amount of calories you need to eat each day to lose fat. Continue reading