May 14, 2010
15 Great Ways To Lose Weight Fast
Want to lose weight fast? It’s easy to say goodbye to 10 pounds of unwanted fat with these easy diet tips. Just pay attention to what you eat and be sure to have good tasting, fresh and healthy food including snacks, fill up on vegetables and keep your taste buds happy with fruit.
No need to make sacrifices! Just follow these simple guidelines to lose your first 10 pounds, last 10 pounds or give your weight loss program a boost when it seems to have stuttered to a halt. This is a balanced and flexible plan that you can use for as long as you want.
1. Keep a note of everything that you eat and drink. You do not need to estimate calories. Just write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.
2. Halve your intake of all pure or added fats. This means using half as much butter or spread on your bread, toast, muffins and potatoes; half the usual amount of mayonnaise or sauce on your salad; and half the oil in the frypan every time.
3. Limit treats containing sugar to three times per week. This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.
4. Include a lower fat source of protein at most meals: chicken, fish, beans, cottage cheese, or low fat yogurt. Have eggs, nuts and red meat occasionally but not every day.
5. Plan at least one lunch and dinner every week without meat or cheese. Build those meals around whole grains, vegetables and beans to increase fiber and reduce fat.
6. Reduce the fat content in your milk products. If you are currently drinking whole milk, reduce to 2% fat. From 2% reduce to 1%. Choose lower fat cheese and yogurt. When you buy yogurt, also check that it does not contain sugar.
7. Have at least two servings of fruit every day. This can be for dessert or snacks. Choose fruit that is in season.
8. Drink water instead of sodas, juices, milky drinks or alcohol. Avoid diet soda – the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.
9. Include at least two servings of vegetables at lunch and dinner. If you are getting hungry, have more.
10. Eat slowly. The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.
11. Grated carrot makes a great snack. You will find that a grated carrot is much more filling than a whole carrot. Strange but true.
12. Use whole grains wherever possible. The fiber will give you a fuller feeling and also help your digestion.
13. Choose food that you can chew. Again this will increase your fiber intake, and the act of chewing will make you feel more satisfied too. This means eating fruit instead of drinking juice. If you have soup, make sure it is chunky.
14. Plan your meals and snacks ahead of time. Plan your shopping too – make a list of what you need and stick to it. If you just grab something when you are feeling hungry, you will probably choose high calorie food.
15. Always switch off the TV when you eat. That includes snacks as well as meals. Studies have proved that we eat larger portions in front of the TV, probably because we are much less aware of what we are eating. When you eat, only eat if you want to lose weight fast.
Lastly, you got to check out the site Furnace that will show you exactly the Diet program that work. I lose most of my belly fat within 4 weeks following the methods, not easy though, but it really works. You can too!
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2 Comments on 15 Great Ways To Lose Weight Fast »
May 30, 2011
Amonero @ 12:32 pm:
He doesn’t. There are however some guidelines: Protein, high every day ( 1.5 to 2 g pr kg of bodyweight) Carbs, high on workout days ( supposed 3 workout days a week) What high is will depend on your total caloric intake, which you’ll have to calculate yourself. Calories are still king. Fats, omega 3′s every day, a total of 3 g of EPA/DHA seems to be what he recommends now based on study. Fats would be higher on non- workout days, with meals consisting of fattier cuts of meat, fatty fish and vegetables, olive oil and such. Easy way to calculate your needs I’ll do it for a person of my bodyweight: 88 kg. I’d like to be 80 kg and have a bit of fat, so I’ll eat for that amount of weight. No need to feed the fat. My estimated caloric needs are 1976 for BMR, and around 1000 for activity. That’s probably on the low side, but since my goal is fat loss that’s ok. I’ll shoot for 2800 calories a day. I’ll find my protein intake first : bw(80 kg) x2 = 160 gx4 calories/g = 640 kcal. That leaves 2160 kcal for fats and carbohydrates. On training days I’ll have, say a 80/20 carbohydrate to fat ratio. That gives me 432 g of carbs (2160*0,80/4) and 48 g of fat (2160*0,20/9) I now have my macros: 160 g protein 432 g of carbs 48 g of fat, 10 of which are fish oil How I get them within the eating window isn’t very important, but I like to structure it something like: Before workout 30 g protein 10-20 g carbs During workout 5-10 g bcaa After workout 30 g protein Meal 1 50 g protein 200 g carbs,20 g fat, 5 g fish oil Meal 2 50 g protein 200g carbs, 20 g fat, 5 g fish oil And to specify even further, one such meal may be: 800 g potatoes 400 g broccoli 250 g chicken filet 10 g olive oil 10 g flaxseed oil On rest days, I mainly eat fatty meats, eggs and vegetables and don’t worry about macros. If you do, maybe decrease your carbs by half and make up for it with more fat, protein for satiety, or just make up for some of it and have a slight deficit.
June 11, 2011
undogmatic @ 8:38 am:
Found elsewhere: Lyle McDonald “The Ketogenic Diet” (pg 116) “Citric acid and aspartame: In all likelihood, problems with diet soda relate to one of these two compounds, both of which are used as artificial sweeteners in diet products. Citric acid may inhibit ketosis and diet sodas containing citric acid or aspartame are not allowed for epileptic children on the ketogenic diet. However, there is some debate over this point. Possibly, citric acid might affect ketosis by affecting liver metabolism, primarily the Krebs cycle. Some individuals report that citric acid prevents them from entering ketosis but does not affect ketosis once it has been established. One study, examining very-low-calorie diets, found that the consumption of citric acid inhibited ketosis and increased appetite in many individuals. Ultimately, individuals will have to determine for themselves whether citric acid or aspartame has any effect on ketosis, appetite or fat loss on a ketogenic diet.” “Citrate is an inhibitor of phosphofructokinase, which helps regulate the rate of glycolysis (and subsequently the citric acid cycle) in the cell.” Also, in and of itself: