Weight Loss - How to lose weight fast


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The Calorie: What You Need to Know
How a Food Diary Can Help You Lose Weight
Identifying your Health and Weight Profile for Successful Weight Loss
Losing Weight: Eight Effective and Helpful Tips
Six Popular Weight Loss Lies!
What is Right for You? Five Weight Loss Tips and Hints
Nine Nifty Ideas to Kick-start and Maintain a Weight Loss Exercise Program

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Weight Loss - How to lose weight fast

  1. 1. Weight LossLearn How to Lose Weight Fast With The Right Method Effectively! For More Information www.turbo-metabolism.com
  2. 2. Table of ContentsThe Calorie: What You Need to Know! ....................................................................................... 3How a Food Diary Can Help You Lose Weight ........................................................................... 5Identifying your Health and Weight Profile for Successful Weight Loss ...................................... 7Losing Weight: Eight Effective and Helpful Tips ......................................................................... 9Six Popular Weight Loss Lies! ...................................................................................................11What is Right for You? Five Weight Loss Tips and Hints ...........................................................13Nine Nifty Ideas to Kick-start and Maintain a Weight Loss Exercise Program............................15
  3. 3. The Calorie: What You Need to Know!
  4. 4. Losing weight is a bit of a scientific process. In order for individuals to be moresuccessful when it comes to losing weight, it can help for them to be aware of whathelps them lose weight and what helps them gain weight. Certain foods will elicitcertain experiences in the body of the individual who eats the food. By understandingmore about what the breakdown of food is like within the body, individuals can educatethemselves better. After they become more educated, individuals will be able tounderstand what they are doing to lose weight and they will be more likely to succeedsince they understand why the things happen that occur after a food is eaten. Educationcan help a person to remain motivated and optimistic when it comes to dieting andlosing weight.Many people understand that when they eat food, they are consuming calories. Still, formany people the calorie is abstract and potentially difficult to understand and get amental grasp on. Just because a cookie is 150 calories does not mean that an individualwill understand what that means just because there is a number assigned to the cookie.Calories are in many ways energy. Individuals need a certain amount of energy in orderto function throughout the day. Active individuals use and need more energy and needto consume a number of calories, often a higher amount than individuals who are not asactive. A person’s caloric intake varies not only by how active the person is, it can alsobe affected by the person’s age, height and weight. When a person consumes morecalories than they need to run their body throughout the course of the day, they willgain weight. This is because they are not burning off the calories that they consumedand the calories get turned into fat or stored energy for the body, which the bodybelieves that it may need at another point in time.
  5. 5. Losing weight does not require an individual to get their calories from any particularsingle place. Calories that come from cake are the same as calories that come frompoultry. A person’s body cannot tell the difference between cake calories and chickencalories. When a person burns off the calories that they consume, they will remain thesame weight as long as they burn off the exact amount of calories that they consume.When a person limits their calories or burns off more calories than they consume in asingle day and they keep this practice for an extended period of time, they will be ableto lose weight and many people enjoy this.Certain exercises, in addition to normal daily activities that burn off calories, can helpthe individual to burn off the fat and lose weight. When individuals understand theconcept of the calorie, what calories are used for and how calories power the body itcan be much easier for the individuals to keep a goal in mind and help them stayoptimistic and lose weight.
  6. 6. How a Food Diary Can Help You Lose Weight
  7. 7. Food diaries are gaining more and more notoriety when it comes to dieters, diet plans andindividuals who want to re-evaluate what they eat and when they eat. Since individuals can overeat because of a number of different factors, people may not initially be aware of the patterns thatthey experience or take part of when it comes to eating. However, food diaries can over hope toindividuals who are not sure what to do in order to help the individual or individuals lose weight.This is because the diary allows individuals to keep a day by day journal of what is going on intheir lives and when they eat, as well as why they might eat.The food diary does not need to be anything elaborate. It needs only to be something that isaccessible and comfortable to the individual who is creating the diary. Individuals do not need towrite down everything in the journal right, as they are getting ready to eat. Many people may feelmore comfortable sitting down at the end of the day to go over what they ate and why or whenthey ate it.When the individual does get comfortable with writing in their journal, there are key things tomake sure they include in their entry. The most obvious aspect of the entry would be all of thefood that the individual ate throughout the day. Some people may also benefit by including theportion sizes that the individual ate. Some meals are harder than others to judge when it comes toportions, but it can still help to estimate or take an educated guess when it comes to defining theportion size. Lastly, it is important to include what was happening when the individual decided toeat. Sometimes the individual will be bored or sad, depressed or angry. Individuals can eat fordifferent reasons and by writing down what people were feeling when they eat, the patterns of theindividual when it comes to eating can be more easily identified over a period of time.Patterns can take time to appear, so individuals who are keeping a food diary may need to bepatient in order to allow the dieter enough time to see the patterns immerge.
  8. 8. Emotional eating is very common occurrence and by reviewing the potential patternsthe individual is able to change their patterns in order to help create new habits orpatterns so that the individual is not exclusively eating as a counteraction to stress orother emotional issues that the individual is going through. When a person is able toidentify trends, they are also able to begin looking for ways to change their responses tostress. When they begin to feel stressed and feel the urge to eat, the individual can makea conscious effort to act in a manner that is more constructive than simply eating as aresult of stress. As a result, individuals can begin to work in a manner that would allowthem to lose weight and gain control over the stressors that would have otherwiseincited the individual to eat.
  9. 9. Identifying your Health and Weight Profile for Successful Weight Loss
  10. 10. Even though there are some people who gain weight for genetic reasons, typically themain cause of having excess pounds on your frame comes from the type of lifestyle thatyou lead. This means that if you want to lose weight, you need to step back and seewhere your health flaws in your lifestyle lay.If you are the type of person to indulge in fast food, sweets and other high calorieindulgences on a regular basis, you can probably safely say that your weight issues arenot genetic or health related.If you want to honestly see what your health and eating habits are, you can alwaysmake yourself up a health and weight profile to see exactly where your flaws are.To start out, go ahead and make a chart that shows for every day what you ate, whenyou ate it and how many calories you ingested. While you make your chart, do notforget to list all the liquids you ingested too. You might be surprised how much sugarwe sometimes ingest without even really realizing it.The next logical step is to pay a visit to your doctor to find out how many calories youneed in your daily diet. You can also browse the net for dieting tips and tricks as well.Typically, the amount of calories you need is determined by calculating your weight,height, age and the amount of exercise you get on any given week.Once you have calculated the calories necessary to have in your diet, look back and payattention to what you recorded as having eaten in the last couple of weeks that you keptyour health journal for.
  11. 11. This journal allows you to notice how much higher your calorie intake is than it should be.As you look over your list, use a highlighter to mark all the food that you consumed that isnot good for a healthy life. This of course includes foods such as soda, candy, fast food andother high calorie items.Even though it is okay to have some of these foods now and again, they should be a once ina while treat, not a part of your daily eating plan. After all, it is these foods that caused youto become unhealthy in the first place, so less is definitely more.The only way that you will lose weight and keep it off is to change your past bad eatinghabits and create a new healthy lifestyle for yourself.Allow room in your journal for recording how much you exercise. Ideally, you will want toincorporate exercise into your daily routine a few times each week. In fact, it is suggestedthat you exercise at least three to five times a week.Your journal will allow you to see if you are getting enough exercise or if your lifestylecould use some more activity. At this point you can determine what type of exercise youwant to bring into your life if you find that you need more.Exercise does not need to mean visits to the gym; you can get into shape in many differentways. For example, opt to take a long walk instead of sitting indoors or you can take thestairs instead of the elevators.Exercise is an incredibly important part when it comes to creating a healthy lifestyle for you.Overall, it is actually exercise that is even more essential that your diet.Start today by making your diet and exercise journal and tracking your way to a muchhealthier lifestyle.
  12. 12. Losing Weight: Eight Effective and Helpful Tips
  13. 13. Many people find that losing weight and staying healthy takes a lot of time and energy.If some people cannot keep up with what they have mandated for themselves when itcomes to diets and other healthy lifestyle techniques, they may give up and feel likethey are unable to lose weight and stay healthy. For these people, and others who areunsure about how to lose weight and live a healthy lifestyle, the following eight tipsmay be extremely helpful and encouraging!1: Walking is a great way to stay in shape and shed the pounds. While there are anumber of programs and concepts that will work to help a person lose weight bywalking, strict regimens are often not necessary. Many people can alter their lives just alittle bit and reap a number of rewards just by walking more. For example, by parkingone’s car farther away from the store and not in the first row of the parking lot, agreater degree of walking can occur in the life of the individual and their life does notneed to be radically changed.2: Colorful fruits and vegetables can help. It is actually possible to eat food and loseweight. Vegetables and fruits help fill the stomach so the individual feels fuller, butthey do not bring excessive sugars and fat into the body.3: You cannot go wrong with water. Most people do not drink as much water as theyshould throughout the course of their average day. By staying hydrated, a person canfeel full longer and thus avoid eating too much food. By adding a slice of lemon toone’s cup of water, hunger pains can be further reduced.
  14. 14. 4: Keeping a food diary can help the individual to be aware of what they are eating, andit can also help to clearly define any bad eating habits that the individual may have. Bywriting all of one’s food and drinks down each day, they are more aware of what theyare taking in to their bodies.5: By researching low fat meals, foods and cooking classes, an individual can learnmore about the low-fat foods that are available – and tasty! There are a lot of timeswhen a person will crave a particular type of food. By expanding the eating options ofan individual, it is more likely that the person will be able to find an equally deliciousfiller food, but without all the fat!6: Look at the drinks you are consuming. While many people do not drink enoughwater, they also may be drinking fluids that are damaging or too sugary or fatty to beingested often. Bad drinks include soda and other carbonated drinks. Tea is a muchhealthier choice as a drink and many people can enjoy the benefits of tea!7: Marinate your meats and other types of food. By doing so, the foods one makes aremore packed with flavor. Meals without flavor are often not as filling and individualscan still feel hungry after eating bland meals.8: Investigate fun hobbies or activities that can keep a person healthy, happy andoccupied!
  15. 15. Six Popular Weight Loss Lies!
  16. 16. Dieting can be frustrating for anyone who is trying to lose weight. So many differentplans are available and many people are not sure which would work out best for themas individuals. What can be even more frustrating is when people hear and believecertain myths that exist when it comes to dieting. As a result, the first thing dietersshould consider is that not all popular dieting statements are true. Here are six of themost popular dieting myths.1: Have people told you losing weight is really difficult, if not impossible? This is nottrue. Once the dieter understands what is going on with the foods they are eating,dieting can quickly help the individual lose weight and live a healthier life style. Bymaintaining a positive outlook about dieting and losing weight, it is much easier forindividuals to lose weight. As with everything else in life, having a positive point ofview will help the individual achieve their success.2: There are also many fad diets that are not logical in their perspective. Individualsneed all kinds of nutrients and minerals when it comes to eating because this is whatfuels the body of the individual. Diets that tell the dieter that whole groups of food arebad and should never be eaten could not be farther from the truth. Everything needs tobe taken in moderation, but that does not mean groups should be cut out from items theindividual eats.
  17. 17. 3: While some things are hereditary, the genes of an individual are not indicative of anindividual’s destiny. Even if individuals in a family are heavier than others, this doesnot mean that everyone within that family going down the lines of ancestry will not beable to control their weight. Losing weight has to do with sticking to a plan and stayingpositive – which cannot be done if the individual does not think it is possible for themto lose weight.4: While fat needs to be ingested in moderation, this does not mean that by simplyeating low-fat foods and adhering to a low fat diet a person will lose weight. It is muchmore complex than that and people need to base their food intake around how activethey are.5: Dieting is not the only way to lose weight. As a matter of fact, there are a number ofthings that individuals can do in order to help lose weight and stay fit and trim. Dietingcan help many people, but losing weight also requires physical activities and otherthings that help the body to burn fat and, thus, lose weight.6: No one is completely immune to losing weight. It might take hard work and it mighttake time, but anyone can lose weight if they really put their minds to it and try to workhard to lose weight. By being optimistic, individuals can help improve their chances ofsuccess when it comes to losing weight and staying healthy.
  18. 18. What is Right for You? Five Weight Loss Tips and Hints
  19. 19. Finding the right weight loss or dieting program can be difficult for many people. Sinceindividuals can lead such completely different lives, the plan that works best for oneperson may not be the best plan for another person. Individuals need to look at theirlives objectively and realize what they are willing to change and what they are notwilling to change before they will be able to successfully identify a weight loss or dietplan that would help them to lose weight or maintain a healthier lifestyle. Here aresome tips that may be able to help people come to the right conclusions about theirgoals and activities when it comes to weight loss and dieting programs.1: Different diet plans have different foods. Some people do not mind eating less foodor different food, but other people do have a problem with this. There are a number ofdiets and weight loss plans that require the individual to purchase special food in orderto take part in the diet. However, there are some people that do not have the money orthe desire to purchase the meals that may be mandated by the different types of dietplans that are available. Deciding whether or not you would be willing to have yourfood selection rules by a diet plan will make the biggest impact when it comes tonarrowing down your choices.
  20. 20. 2: Many diet plans require an individual to be active. Some people are naturally athletic andother people may only be particularly interested in a specific type of activity or exercise.Still other people are not able to accomplish certain exercises because of physical limitationsthat they may have. As a result, by looking at the different activities required by a plan, aperson can make a choice as to whether or not they would be comfortable with therequirements of a specific plan in order to lose weight.3: Different diet plans ask different things from people. Some plans require a great deal of aperson’s time, while others do not require the individual to commit much time to what theyneed in the plan. Whether there are meetings for individuals, exercise routines or othermandates, most diet plans take time. If you only have a little bit of time available to committo a diet plan, it is better to skip over the diet plans that ask for a lot of time from theindividuals.4: Look at how much money you have to spend on a diet plan. There are some diet plans thatare expensive and other plans that are much more affordable for individuals. While somepeople are willing to spend as much as it takes to lose weight, others are not comfortablewith this idea. Before you choose a plan, look at the price tag and figure out what is a figurethat you would be most comfortable with when it comes to dieting.5: Motivation is key. Are you really ready and committed to dieting? If you are not, wait fora time that you are really focused on losing weight – otherwise it can be very difficult toadhere to the diet that you select.
  21. 21. Nine Nifty Ideas to Kick-start andMaintain a Weight Loss Exercise Program
  22. 22. The idea of losing weight is often on the minds of many people. However, weight lossis not always an easy goal to achieve. The best way to go about this task is to start aprogram that incorporates weight loss and exercise.To begin with, you should start by cleaning out your body. When you cleanse yourbody, your cells are programmed to shed fat instead of absorbing it and this will giveyour weight loss program a fabulous start.If your current diet contains a lot of foods that are fatty and high in calories, your bodybecomes programmed to store fat for lean times. So, a cleansing will inform yourmetabolism that the fat needs to go.One way to cleanse your body is by consuming a diet that is low in fat, add some greensalad and soups that are low in calories to your eating regimen for about three days.This allows your body to become aware that you are now taking in foods that are not ashigh in calories. You can do this by eating a very low fat, more salad and low caloriesoup diet for approximately two to three days. This trick tells your body that from nowon, the diet is lower in calories and it is time to use some of that fat that was stored inyour body.Another wonderful thing to do is to pump you up. Set your goal and believe that youcan achieve your weight loss dream. Do not allow anything to stand in your way, ifneeded talking yourself into feeling good about what you are doing. It is motivationsuch as this that will keep you on the right track.
  23. 23. One more essential element to weight loss success is to find a support system to helpyou along. Work out with a friend or a whole group of people in the same boat asyourself to keep your spirits up. There are often programs and groups that you can jointhat can offer you support as needed.You may want to consider signing up for an exercise class as well. When you join andpay for something you have a level of commitment to attend which will help you meetyour goals quicker. You will find that classes offer you more support than just joining agym will.Even people who lead hectic lives should have the time to join a specialized group thathas half hour fitness classes where you go daily and work on various muscles. Nomatter how busy your life may be, a half hour is usually a reasonable amount of time tospare.Books on diets, exercise and fitness leading towards a healthier lifestyle are also apopular way to get fit and stay in shape. Put in some research and find out if there areplaces in your city where you can go to exercise.The more you plan your new healthier lifestyle the better the chance that you will stickwith your goals and reap the results. Set a plan in place that involves exercise, diet andknow ahead of time how many calories and from what types of foods you need.
  24. 24. Eliminate high fat and calorie foods found from unhealthy food choices. Avoid candyand fast food whenever you possibly can. These food choices are diet nightmare formany people. Taking them out of your life is a wonderful way to start your healthy, newlife.You cannot stick with a new diet if you do not have a certain amount of will power. Beaware when you start, that you will face obstacles and bad days where you want to justlet it all go. However, if you stick to your guns, a slim figure and a healthier life isyours for the taking.
  25. 25. Weight Loss Secrets For More Informationwww.turbo-metabolism.com
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