25 Ways to Lose
25 Pounds
David Barnes
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25WaystoLose25Pounds|Month/Date/Year
25 Ways to Lose 25 Pounds
David Barnes
About The Author
David Barnes is a fitness i...
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25WaystoLose25Pounds|Month/Date/Year
25 Ways to Lose 25 Pounds
David Barnes
Table of Contents
Weight Loss Method One 4
W...
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25 Ways to Lose 25 Pounds
David Barnes
Table of Contents (continued...)
Weight Loss...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method One
The best way to lose ...
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Instead you should think of all these changes as just one piece of the weight loss
...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Two
There are so many dif...
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Just cook a bunch of chicken all at once and portion it out or buy the small cans o...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Three
Looking for easy wa...
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That means that no matter what I was doing; watching t.v., sleeping, etc. I was bur...
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Weight Loss Method Four
Is it true? Are there really easy ways to lose weight fast...
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For the most part, these types of weight loss plans are good for getting off to a ...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Five
What are the best e...
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Cardiovascular exercise will help you increase your heart and lung capacity as wel...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Six
Most people realize ...
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Along with the cardio, you should also implement some weight training. This will p...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Seven
Most of us have ha...
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2. Many people can actually benefit from eating more. That may sound weird but few...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Eight
Pills, gadgets, di...
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It seems like today we swing from one extreme to another. We either think that
eve...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Nine
Are you looking for...
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Now, toss in to the mix a better, healthier way of eating and drinking water inste...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Ten
You may think that t...
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The low-fat dairy and the seeds will keep you fuller longer and provide you with l...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Eleven
Looking for healt...
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When I started eating six small, healthy meals a day I lost weight. Six pounds in ...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Twelve
How many times ha...
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Next, when you go shopping make a list beforehand and stick to it. Start by buying...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Thirteen
OK, so you were...
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I mean if you used the same healthy eating plan and exercise without taking the
su...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Fourteen
Looking for a s...
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provide your body with what it needs to function at it's best and keep your metabo...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Fifteen
Can you really l...
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Your doctor should be able to tell you what types of eating plans and exercise pla...
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My results? Pretty good, I lost 6 pounds in one week, almost a pound a day just by...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Sixteen
When you need to...
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work well for this. The aerobic aspect of these machines will help get your heart ...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Seventeen
Have a big eve...
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then go on a diet for a few days which will consist mainly of a liquid diet with o...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Eighteen
In this article...
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So, there are basically two components to losing weight and keeping it off forever...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Nineteen
I guess I'm one...
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I know from personal experience that it's much easier to stick with a weight loss ...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Twenty
Exercise is the b...
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So, let's do the math. If you weighed 265 pounds and then ran one mile you would h...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Twenty One
If you are on...
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If you do not feel that you are getting all the nutrients you need then by all mea...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Twenty Two
Walking for w...
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Before you start your daily walks, go buy a new pair of shoes. A good pair of shoe...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Twenty Three
If you are ...
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You could even use this board to plan your menus for the week or even month. This
...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Twenty Four
In this arti...
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2. Meeting type programs. These have been around for a long time and most people w...
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25 Ways to Lose 25 Pounds
David Barnes
Weight Loss Method Twenty Five
Weight watch...
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and that can benefit your family, as well, but as a mother, I have felt the guilt ...
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25 ways to lose 25 pounds

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The best way to lose weight can vary from one person to another to some degree, but there are some common denominators that will work for everyone. This ebook helps to give ideas of the many possible ways to lose weight and to feel more healthy and energetic.

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25 ways to lose 25 pounds

  1. 1. 25 Ways to Lose 25 Pounds David Barnes
  2. 2. 1 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes About The Author David Barnes is a fitness instructor and nutritionist and has been touring college campus around the United States to talk to students about the benefits of maintaining a healthy lifestyle through proper diet and exercise. In this book, 25 Ways to Lose 25 Pounds, David provides proven methods to improve your health and shed your pounds in the process. There's no shortcut methods provided, just an honest collection of the most effective ways to drop pounds FAST. Thank you for your interest in this book and I'm excited to be part of your new journey to getting into the shape you've always desired.
  3. 3. 2 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Table of Contents Weight Loss Method One 4 Weight Loss Method Two 6 Weight Loss Method Three 8 Weight Loss Method Four 10 Weight Loss Method Five 12 Weight Loss Method Six 14 Weight Loss Method Seven 16 Weight Loss Method Eight 18 Weight Loss Method Nine 20 Weight Loss Method Ten 22 Weight Loss Method Eleven 24 Weight Loss Method Twelve 26 Weight Loss Method Thirteen 28
  4. 4. 3 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Table of Contents (continued...) Weight Loss Method Fourteen 30 Weight Loss Method Fifteen 32 Weight Loss Method Sixteen 34 Weight Loss Method Seventeen 36 Weight Loss Method Eighteen 38 Weight Loss Method Nineteen 40 Weight Loss Method Twenty 42 Weight Loss Method Twenty One 44 Weight Loss Method Twenty Two 46 Weight Loss Method Twenty Three 48 Weight Loss Method Twenty Four 50 Weight Loss Method Twenty Five 53
  5. 5. 4 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method One The best way to lose weight can vary from one person to another to some degree, but there are some common denominators that will work for everyone. The basic idea is to take in fewer calories than you burn. It sounds pretty easy, doesn't it? And the truth is that it is not that difficult to do but you do need to know how to do it. Of course, if you have any health issues you should always talk to your doctor before you start any diet or exercise plan. It's a good idea, and will usually improve your health, to lose weight and get in shape, but that doesn't mean it is without risk if your health is already compromised. The best way to lose weight is to identify where you can start making some simple changes in your daily life. Instead of trying to make huge changes all at once, why not target one small change at a time instead? By doing this it will be easier to make these changes permanent. So, what is the one biggest problem you have with your diet? Do you drink too much soda or put too much cream and sugar in your coffee? If that's the problem, why not just cut back on how much you drink everyday? Something so simple can make a difference. Will it make all the difference and help you lose all the weight you want to lose? Maybe not, but weight loss should never be thought of as a short term, or temporary fix.
  6. 6. 5 25WaystoLose25Pounds|Month/Date/Year Instead you should think of all these changes as just one piece of the weight loss puzzle. By making one small change at a time you can get where you want to be but it will take some time. You can use this same, one small step at a time, approach with your exercise too. Instead of trying to go hardcore at the gym you can just add a little exercise to your daily routine. Most everyone will have an easier time of sticking with some small, simple changes than doing a major overhaul in their life. If you stick with it, you will get the changes you want and you will be able to maintain the weight loss for the rest of your life. Also, make sure you drink plenty of water and get plenty of sleep. By keeping your body hydrated you are allowing your metabolism to work at it's best. You can also flush a lot of toxins out of your system if you continually drink a lot of water. For most people, it is recommended you drink half of your body weight in ounces of water every day. Ultimately only you can decide what the best way to lose weight will be for you. Everyone is different and everyone has their own traits that will make one path easier than another. But these tips may give you some place to start with your fitness efforts.
  7. 7. 6 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Two There are so many different diets to lose weight out there that trying to figure out the best one for you is absolutely mind-boggling. There's the milk diet and the chocolate diet and the soup diet and other extreme diets that will help you lose weight, some very quickly, but, they just do not teach you how to eat better for the rest of your life. One of the best diets to lose weight is not a diet at all. It is a lifestyle change. If you just make some simple changes with the types of food you eat, watch your portion sizes and get a little exercise everyday you will lose weight. Here are some simple guidelines. If you drink a lot of pop, stop. Switch to water or green tea. If you switch to green tea get the flavored stuff, it just tastes better. Flavor your water with a little lemon or lime juice. Not only will this give the water some flavor, citrus is a natural diuretic and will help with any and all water weight you have. If you eat out a lot, stop. Start cooking for yourself more. If you do not consider yourself a good cook then learn a few simple meals and practice. The more you do it the better you will get. Eat a lot of salads, too. They are easy to make, you can just go buy a bag of pre-washed salad greens and add what you want. Throw in 3 ounces of grilled chicken breast, canned tuna or salmon fillet and you have a great meal. A secret...try a Greek, raspberry or balsamic vinaigrette. They are all very low in carbs just be sure to measure out the correct serving size. A little vinaigrette goes a long way. Or learn to make your own low-fat, low-carb salad dressing. It is totally up to you. Eat five or six small meals a day. This may seem like a real big pain in the backside but if you plan things out and do it right it will make putting these meals together a snap.
  8. 8. 7 25WaystoLose25Pounds|Month/Date/Year Just cook a bunch of chicken all at once and portion it out or buy the small cans of tuna. They are already three ounces, hey, look ma, no measuring! Keep the already portioned chicken in the freezer and just thaw it out in the microwave when you need it. I would not recommend pre-cooking fish though, it takes no time to cook and is much better if you eat it right after it is cooked. If you eat a lot of bad carbs, stop. Bad carbs come in the form of all the processed food you see on the shelves at the market. Breads, cereals, anything made from white, flour, white sugar, and even white rice are all considered to be bad carbs. all they do it raise your blood sugar and then add to the fat around your middle. Like I said, making small changes in the way you eat and what you eat is one of the best diets to lose weight that I have found. Follow these tips and you will soon be losing weight, too.
  9. 9. 8 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Three Looking for easy ways to lose weight? Want to do it with a minimum of hassle or sacrifice? Want to do it pretty quickly too? If so, keep reading. I may have just the weight loss plan for you.. .and if you do it the way you are supposed to, it is totally healthy too. Now, it's time for my disclaimer: I'm not a doctor or nutritionist so I can't advise you medically. So you need to talk to your doctor before you start any weight loss or diet plan. He can tell you what you can do, what you can't do and what you should do. Make sure your weight loss is done safely, there really isn't any other way. Now, I will tell you about the "diet" plan I used and I lost almost a pound a day.. in was a healthy plan too. And, in case you are wondering the word diet is in quotes because that word can really conjure up the wrong ideas. For the purpose of this article I use the word diet to mean what I eat and how much and how often. I don't mean diet in the terms of starving myself or hardly eating anything at all and feeling hungry and deprived (which is a dumb method and doesn't work for the long term anyway). So, here is the easy ways to lose weight that I used and I lose 6 pounds in one week: 1. First, I ate more food during my day! Weird huh? But I didn't just fill up on high calorie low nutritional value food. I ate food that fueled my body. Food that kept my metabolism burning hot.
  10. 10. 9 25WaystoLose25Pounds|Month/Date/Year That means that no matter what I was doing; watching t.v., sleeping, etc. I was burning more fat. My metabolic "furnace" was just going and going and going. 2. I ate between 5 and 6 times a day. Most of my meals and snacks consisted of the same types of food: some lean protein such as chicken, fish or seafood, some fresh vegetables such as spinach or a salad, and some small amount of carbs such as a little rice or small portion of pasta. I would also have fruit during the day. Mostly I concentrated on what I was putting into my body. I tried to concentrate of foods that were going to provide my body with needed nutrients, not just useless calories. 3. During the first week I love 6 pounds and at that time I wasn't doing anything different except eating these small, nutritious meals throughout the day. I hadn't increased my exercise at all. I did make sure to drink more water too. I've never been a big fan of all the weight loss pills, potions and gadgets. I think easy ways to lose weight are really just about giving your body what it needs, in the right quantities and at the right times. That is what my "diet" is all about. 25 Ways to Lose 25 Pounds David Barnes
  11. 11. 10 25WaystoLose25Pounds|Month/Date/Year Weight Loss Method Four Is it true? Are there really easy ways to lose weight fast? Well, I guess that really depends on two main things: how much weight do you need to lose and what do you consider "fast"? If you only need to lost a few pounds, say 2 up to 10, than you can probably drop that weight pretty quickly and easily. If, on the other hand, you need to lose 15 or more pounds and you want to do it in a week or two, you may not have realistic expectations. There are some easy ways to lose weight fast, but most of them will only involve losing some water weight and will only result in losing a few pounds. The water weight will usually come right back as soon as you starting eating normally again. The fast methods don't usually include actually losing excess body fat. Losing the excess body fat, as opposed to only losing water weight, is the only real way to lose weight and have it stay off (at least as long as you don't just go back to your old habits of eating). Many of these fast weight loss plans will revolve around some sort of liquid fasting or cleansing. There are many variations but the general theory is the same: 1. You will greatly reduce, or eliminate completely, eating solid foods for several days. 2. During that time you will ingest only liquid shakes or some sort of cleanse mixture. There are many recipes online that you can try. The idea is to provide your body with the nutrients it needs and/ or help you flush toxins out of your body.
  12. 12. 11 25WaystoLose25Pounds|Month/Date/Year For the most part, these types of weight loss plans are good for getting off to a quick start but if you need to lose more than 10 - 15 pounds, it's unlikely that you will get the results you want from just this method. I don't mean to be the bearer of bad news but any significant weight loss is going to take some time and it is going to be the result of a combination of watching what you eat as well as some sort of physical activity. Pills, potions and gadgets will only get you so far, from that point on you will need to get more exercise and eat less (also eat better). But, having said that, don't make the mistake of thinking that to lose weight you need to go hardcore. Some simple lifestyle changes can make a big difference. The most important thing to remember is that unless you want to gain the weight back right away, you have to make permanent lifestyle changes. Just going on a "diet" will only allow you to lose weight, but if you don't make permanent changes you will just gain it all back sooner or later. There may not really be such a thing as easy ways to lose weight fast if you have a lot of weight to lose. But there are some simple things you can do to make changes to your life that will result (maybe not in quick) but permanent weight loss.
  13. 13. 12 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Five What are the best exercises to lose weight? Well, I think that depends on you and what you like to do. The best way to lose weight is to find the things you like to do and then do them as often as possible. First of all, though, you will need to talk to your doctor to find out what he recommends. You need to be careful about the type of activities you do if you have any underlying health issues. Make sure you talk ot your doctor to find out what she reccommends not only for your diet but also for your exercise routine. After you've had a heart to heart with your doctor, you can then begin with your new workout plan. No matter how great your exercises to lose weight are, you will still need to eat the right kinds of food in the right amount. Losing weight will be about more than just one element. To really get the most out of your weight loss efforts and to keep your body healthy you will need to eat right and get more exercise. Simple as that. Ideally, you will want to combine two types of exercise: cardiovascular and resistance. Both forms of exercise will allow you to get in better shape but you really want to do both.
  14. 14. 13 25WaystoLose25Pounds|Month/Date/Year Cardiovascular exercise will help you increase your heart and lung capacity as well as strengthen those muscles. Doing cardio on a regular basis can also allow you to lower your blood pressure and possibly reduce your risk of stroke and heart attack. Resistance training will help your body in other ways. For one thing, if it's done properly, there can be a cardio component to weight training too. If you do each rep slowly and smoothly you can increase your heart rate somewhat. But, the biggest benefit of doing resistance training is that you can build up your lean muscle mass. Now, you must listen to this because it's important, building lean muscle mass and "bulking up" are two totally different things. Unless you are a man, a genetic anomaly, or you take drugs you won't bulk up "accidentally". But what you can do by adding more lean muscle is allow your metabolism to burn hotter all day every day and that can result in more weight loss no matter where you are or what you are doing. Having some lean muscle mass will also help you appear slimmer since the muscle will kind of "cinch" in your waist. It sort of acts like an all over girdle. Adding a solid diet full of lean protein and plenty of fresh fruits and vegetables, drinking plenty of water, getting plenty of sleep and doing your workout is the best way to get a great body more quickly. To get the most out of your fitness efforts and to find the best exercises to lose weight, you should talk to your doctor first then combine both cardiovascular and resistance training. That way you can build the body of your dreams.
  15. 15. 14 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Six Most people realize that to lose weight they must take in fewer calories than they burn. If they are bringing in more calories than they burn those excess calories are being stored as fat. To accomplish that goal many people will try to exercise harder. The more cardio they get, so goes the theory, the more weight they can lose. To a point that is true... only to a point though. You see, you will still need to get enough of the right types of foods into your daily diet if you want to keep your body functioning at it's optimal level. Just trying to use exercises to lose weight fast while thinking you can still eat whatever you want is a recipe (pardon the pun) for disaster. If you eat crappy low value food on a regular basis you aren't providing your body with the nutrients it needs. That means you will only be working your body hard but not giving it adequate fuel. Think of it like this: you wouldn't want to take your car to the local race track without giving it enough oil, would you? Of course not. When it comes to our bodies we often treat them worse than we would our vehicles (which is kind of dumb when you think about it).
  16. 16. 15 25WaystoLose25Pounds|Month/Date/Year Along with the cardio, you should also implement some weight training. This will pay dividends in a few ways. For one thing, you will increase (I said increase, not bulk up) your lean muscle mass. Lean muscle will increase your metabolism all day everyday. That means that no matter you are doing you will be burning more calories. That means even when you are sitting on your bottom in front of the t.v. or fast asleep in your bed your body will be burning more calories. Another benefit of lean muscle mass is that it will make you look thinner. It kind of acts like a full body girdle. You will look tight and toned. In order to gain lean muscle mass you will need to incorporate some light weight training into your fitness routine. It doesn't have to be some extreme, intimidating workout. just a little bit of weights a few times a week (along with a good eating plan) can make a lot of difference. So, the bottom line, is to get the most out of your weight loss efforts, for most people, you will need to combine the best of both worlds: eat right and get some exercise. Of course, before you start any type of exercise program make sure your doctor is on board and gives you her ok. You don't want to risk making your existing condition worse by overdoing the exercise side of things. You will want to get plenty of exercise and there are many exercises to lose weight fast that you can use in conjunction with a good eating plan. Combining the two will help you get the most out of all your efforts.
  17. 17. 16 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Seven Most of us have had to wage our own little battle of the bulge at one point or another in our lives. To increase your odds of success the next time, here are some tips on the fast ways to lose weight. Now, be aware, that these tips are going to be the best options you will have for fast ways to lose weight, the healthy ways only. Some of the tips I will give you may actually be a little borderline but they should be ok if you only use them for a short time to jump start to your weight loss. Here are some important things to keep in mind: 1. Many times you can jump start your diet with a cleanse and / or a fast. Of course, before you start any type of diet, cleanse or exercise program you absolutely should talk to your doctor first. There can be dangerous side effects and that can be compounded if you already have some health issues. A cleanse will enable you to cleanse your body of a buildup of fecal matter and toxins. It may sound gross but it can be a good way to lose some weight right off the bat. Be aware, though, that this type of weight loss is almost always water weight. As soon as you start eating solid food again, you will just gain it all back. It is more about cleansing your body that any real weight loss.
  18. 18. 17 25WaystoLose25Pounds|Month/Date/Year 2. Many people can actually benefit from eating more. That may sound weird but few people eat enough good food throughout their day to keep their metabolism firing hot all day long. When I started eating 6 small, nutritious meals a day I lost weight. I lost 6 pounds in one week. It was challenging at first but it did work. The best part of it was that I was giving my body what it needed... in other words I was losing weight in a healthy way. 3. Drink more water. Few of us drink as much water as we should. It's recommended that you drink half of your body weight in ounces of water everyday. For example, if you weigh 200lbs. you should drink 100 ounces of water daily. It can't hurt to discuss this with your doctor too. Believe it or not it can be dangerous to drink too much water too. Find out what the right amount is for you. 4. Exercise. If you hate the idea of going to the gym than you must rearrange your thinking. There are a lot of exercising options that don't require a gym membership. Find one or more that you like and then do them on a daily basis. In our society we tend to over think things. We seem to think if we can't do a marathon we can't workout at all. Not true. Even small changes can make a big difference over time. Start small if you have to, but start. The most important tip I can give you is to have realistic expectations. Fast ways to lose weight may be possible depending on what you mean by fast and how much weight you have to lose. But in most cases slow and steady weight loss, in a healthy way, will get you where you want to be and will make it easier for you to keep the weight off.
  19. 19. 18 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Eight Pills, gadgets, diet plans, recipe books, prepared for you meals... what is the fastest way to lose weight? Well, all of those things may be able to help you out, but most of them will require a little work on your part too. Despite what all the advertisers may try to tell you, none of the supplements or gadgets will do it for you if you have a lot of bad habits. To really get some weight loss you will need to change your habits. How much of a change will you need? Well, that depends on how much weight you need to lose and how fast you want to lose it. If you have a lot of weight to lose and you are in no particular hurry, you don't need to make big lifestyle changes. But, if you want to lose a lot of weight and you want to lose it as fast as possible, the more bad habits you change the quicker you can lose that weight. For example, if you have a habit of eating too many sweets (and I speak from experience) just cutting back will make a difference in your weight. The more you cut back the quicker you will see changes. That doesn't mean that you have to cut sweets out of your diet totally, but the more you cut back the sooner you will see results. Fastest way to lose weight can also be to add more movement to your day. Something as simple as going for a walk can be another thing that can make a big difference not only in your weight but also in your overall health.
  20. 20. 19 25WaystoLose25Pounds|Month/Date/Year It seems like today we swing from one extreme to another. We either think that everything has to be quick and easy or it has to be extremely difficult. There is no middle ground. That is not the case. Of course, the more strict you are with your diet and exercise routine the quicker you will lose weight but that doesn't mean you have to be perfect to see results. Most people aren't going to be able to stick with a strict plan long enough to really make it work. Another thing to take into consideration is the fact that you will want to make these new habits a permanent part of your life. If you don't you will only gain the weight back as soon as you stop doing what you've been doing. No one is going to give up something they love for the rest of their life. So, if you set things up too strictly you will most likely also be setting yourself up for failure too. I personally think that the fastest way to lose weight is to give your body what it needs to run optimally. That's what I did and I lost almost a pound a day. I fed my body the right types of foods in the right amount at the right times. The results speak for them self.
  21. 21. 20 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Nine Are you looking for ways to get the fastest weight loss possible? There are many ways to accomplish weight loss and the biggest of all of those things is that you just have to want to. Figure out what it is that is most important to you. Do you want to be able to keep up with your children or grandchildren? Do you want to start dating again and to look better doing it? What ever it is that you want having your head in the right place is the most important factor to losing weight. If you have your head in the right place then you are one step ahead of most everyone else. With so many weight loss gimmicks and offers of losing all the weight you want without working for it bombarding you every single day it is difficult to have your head in the right place and keep it there. You basically just have to have a blind eye to all that stuff and realize that to lose the excess weight and to keep it off you have to be willing to show up and do the work every day. This is the only way you will have the fastest weight loss. Losing weight is an active thing not a passive one. You can't sit on your butt and wish it away. It just does not work that way. Now I am not saying you need to try to act like you were when you were a kid or start some extreme sport or something, that's not it at all. If you do that you will probably hurt yourself. Just get out and have a walk with your spouse, kids, or a friend after dinner or in the morning. Just get moving. If you currently do not have much exercise in your life and then start walking you will probably see some changes in how you look after a week or two. Even if you do not change much about your diet. I would say maybe a two to five pound weight loss and you are feeling a little stronger. You may have even noticed the past couple of nights that you are sleeping better, too.
  22. 22. 21 25WaystoLose25Pounds|Month/Date/Year Now, toss in to the mix a better, healthier way of eating and drinking water instead of pop or juice or even coffee loaded with cream and sugar and you have the perfect recipe for losing all the weight you want and looking better than you have for some time. Believe me, you will wonder what the heck took you so long and that it was relatively easy to do. There are countless recipes online and helpful suggestions to keep you on track. If you like to cook or don't like to cook, you can still lose the weight you want to lose by making a commitment to yourself and sticking with it until you have reached your goal. So my advice, slow down make a plan you think you can stick with and get moving for the fastest weight loss you never thought you could accomplish.
  23. 23. 22 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Ten You may think that to lose weight you have to learn to hate food. This is so wrong and is the exact opposite of how you should be thinking. You need to learn to love food for the fuel that it gives you to get through your day and to find foods to eat to lose weight instead of gain it. Too many people rely on food to give them comfort when all it really does is make you fat because you eat too much of the wrong things. When you start making healthier choices and paring down your portion sizes you will begin to see some differences in the clothes you wear and the energy your have. I am going to talk to you about foods to eat to lose weight. There are many to choose from and to mix and match. There are ways to make sure that you eat enough of everything to get the nutrients and vitamins you need on a daily basis but still not go over your calorie count for the day. Since you need to eat five or six small meals per day to lose the weight you want, you may need to mix things up a bit so you do not get bored with what you are eating. Fresh fruits and vegetables need to play a major role in you losing the weight you want, even if you do not like them. Pick the one or two that you do like and stick with them. If you do like them then you are basically home free. You need to eat a piece of fruit or a vegetable with every single meal. Preferably one of each. If you choose to have fruit as one of your snacks, pair it up with some low-fat yogurt or some sunflower seeds. Mix the fruit and sunflower seeds into the low-fat yogurt and make your own special granola type snack.
  24. 24. 23 25WaystoLose25Pounds|Month/Date/Year The low-fat dairy and the seeds will keep you fuller longer and provide you with lots of protein and essential fats your body needs to function properly. You can't cut out all the fat from your diet because your body needs some fat to help your body absorb certain nutrients. Lean proteins are important, too. Eggs, fish, shrimp, low-fat dairy, and poultry are all great sources of lean protein. Just make sure to keep the portion sizes to about three ounces, four if you are male. Like I said, fats are important but only in very small amounts. If you should choose poultry make sure the skin is removed and the fat trimmed off completely. Eat red meat only as a treat every once in a while. I don't know about you but I love steak and could not possibly go without it for the rest of my life but I could just have it once or twice a month and be happy with all the other foods to eat to lose weight for the rest of the time.
  25. 25. 24 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Eleven Looking for healthy ways to lose weight? Well, if so, you have to look no further than your own cupboards, refrigerator or sidewalk. All you need is a combination of diet (eating the right things, not starving yourself) and exercise. I know that today we are all being sold on the idea that we can get whatever we want quickly and easily. And that is not always the truth. It depends on what you really want to accomplish; how much weight you need to lose and how much time (and effort) you are willing to invest in the process. The first thing you should do is talk to your doctor and find out what they recommend. Only they will know your unique health issues, if any, and should be able to advise you on your options. It may not be sexy and it may sound hard and intimidating, but there are healthy ways to lose weight and it has nothing to do with popping pills or buying the latest workout DVD or gizmo. You can go go at it with as much vigor as you want. As quickly or as slowly as you want. It takes time to lose weight and get in better shape, but you can make major changes to your daily routine or you can start with some small changes, one at a time, and go from there. One thing that I have recently found out is that some people don't eat enough. Yep, that's right, you heard me, they don't eat enough. They don't eat often enough and they eat too much processed foods and not enough foods that are good for them.
  26. 26. 25 25WaystoLose25Pounds|Month/Date/Year When I started eating six small, healthy meals a day I lost weight. Six pounds in one week to be exact. I was just providing my body with what it needed to give me the best results. By eating too little or eating too much food with minimal nutritional value, I was making it harder to lose weight. When I kept my body fed throughout the day I was encouraging my metabolism to burn hot all day... that is why I lost weight. I actually ate my way to weight loss! Cool, huh. Not only was it easy, it was also fast. And it was healthy. I was just giving my body what it needed. How can you go wrong with something like that? Look, I know it may sound hard and it may not sound very sexy, but the truth is that getting in shape and losing weight can go a long way to helping you improve the quality of your life. You can live longer and live better if you are in good health. The best healthy ways to lose weight are to ask your doctor for ideas and what limitations you may have, eat a well balanced diet with few processed foods and a lot of fresh, natural foods, drink plenty of water get plenty of sleep and get more exercise.
  27. 27. 26 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Twelve How many times have you looked in the mirror and said to yourself, "I need to lose weight?" Is this a trick question? Seriously, how many minutes are there in a day? That's probably how many times you have said these words to yourself just yesterday as a matter of fact. Those little words, "I need to lose weight" can bring on a stress level and intimidation that is hard to get around and hard to understand. We all know for a fact that if we want to lose weight that there is no magic pill that we can take when we go to bed and we will be thin and beautiful when we wake up. Too bad there isn't but we all know that to lose the weight we need to lose will take some hard work on our parts and we are not sure we can sustain that level of commitment for the long haul. Maintaining motivation is difficult and most human beings are inherently lazy. I'm not dissin' anybody, I am the same way, and I will be the first to admit it. What we do not realize is that with just a few little adjustments we can change our lives and our weight with very little effort. If you follow a few simple suggestions and guidelines then you will be on your way to having a new body to show off to all of your friends and family. The first thing is to eat sensibly. Go to your kitchen right now and throw out all the junk food. This may be the hardest thing you have done in a long time but it needs to be done. Ok, I will let you save one item for your first weeks reward. Pick one and put it away.
  28. 28. 27 25WaystoLose25Pounds|Month/Date/Year Next, when you go shopping make a list beforehand and stick to it. Start by buying fresh foods, fruits, and vegetables. Or go to a local farmer's market on Saturday morning to get some really fresh stuff from local growers. You might have to spend a little more but the quality is well worth it. If you really do not know where to start find a cookbook and choose several recipes that you think may be good and good for you. Make your fresh food list from the recipes. Buy only what you need for the recipes, if you want to be successful then make sure you have all the ingredients you need for the dish you want to make. I find that nothing is more frustrating than starting to make something and then finding out that I don't have all the ingredients. Most importantly here, drink plenty of water. Try this, put a cup (or more to taste) of fresh or frozen berries into a gallon jug and fill it with water. Let the berries infuse their juices for a couple of hours and then strain the berries off through a fine mesh strainer lined with cheesecloth to catch the pulp and seeds. This will help with the mundaneness of water and add some vitamins and minerals, too. If you feel the need to sweeten it then do so with an artificial sweetener to keep the calorie count down. Following these suggestions will change your statement from, "I need to lose weight" to "I need to go buy some new, smaller clothes".
  29. 29. 28 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Thirteen OK, so you were just watching t.v. (or listening to the radio or reading a magazine) and you saw an ad that promised that you could lose weight fast and easy. But, since you are an intelligent person, you have your doubts. Is it really possible to lose weight fast and easy? Is there really a system, a supplement or an exercise machine that will work like that? Well, I don't pretend to be an expert but I can tell you from my experience I've never found anything for weight loss that really delivered the way it was supposed to. I have found that some exercise programs, eating programs or supplements might help a little, but I've never found one that will do it all as quickly or as easily as the advertising would have you believe. I have bought many types of products over the years to get in better shape. Everything from exercise equipment, to workout DVD's to a supplement and I can tell you one thing that I've noticed on all of them: they have disclaimers. While not necessarily a bad thing, when you buy a weight loss supplement that promises you can lose weight "without dieting or exercise" and then you read the side of the bottle where it clearly states something like: "In conjunction with a healthy eating plan and exercise" you kind of have to wonder if the supplement is really doing anything at all.
  30. 30. 29 25WaystoLose25Pounds|Month/Date/Year I mean if you used the same healthy eating plan and exercise without taking the supplement, would you see the same results? Is it the supplement that is making the excess fat disappear or is it the healthy eating plan and exercise? Like I said above, I'm no expert so I don't know but it does kind of make you wonder, doesn't it? Of course, you should always talk to your doctor before you start any type of eating plan, exercise plan or taking any supplements. If you have any restrictions your doctor will let you know. So, you may be wondering, does that mean that I have to work hard to lose weight? Well, based on my own experience, the answer to that question would be "no". You see, recently I went on a "diet" where I just gave my body the foods it needed to run at it's best. I ate several small, healthy meals throughout the day and I actually lost weight! Yes, that's right, you heard me, I ate more food and I lost weight. I lost almost a pound a day! And the really cool thing was that I did it in a healthy way; I just gave my body what it needed. I increased my metabolism so I was burning fat throughout my day and I lost weight. I hope that I've shown you that while there may not be any shortcuts to weight loss, you can lose all the weight you need to lose just by giving your body what it needs. Keeping your body functioning at it's best while losing weight sounds like a pretty good deal to me. If you want to lose weight fast and easy I would recommend you talk to your doctor first for some ideas and then see about eating your way to a better body. Sounds odd, but it worked for me, it will probably work for you too.
  31. 31. 30 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Fourteen Looking for a sure fire way to lose weight on hips? Well, if so you've come to the right place. There are many components to weight loss; what you eat, what you do and the specific exercises you use to target certain areas of your body. I will go over all of them in this article to help you sort it all out. Before I get started though I do want to point out that you should make an appointment and see your doctor. She (or he) can give you the best advice specifically for you and any conditions you may have. Make sure you get your doctors approval before you start working out. OK, now on to the information on how to lose weight on hips: 1. The first component to weight loss is your diet. I know that many people don't want to have to think of it, but it is the truth. And when I say "diet" I don't mean "a" diet where you eat only celery and drink water. I'm referring to your diet, the types of foods you eat. This is very important and if you aren't eating right you should plan on a permanent change in your dietary habits. Now, no one is telling you that you have to be perfect. No one eats right all the time and you don't have to either. But, if you want your weight loss to last forever you do need to make some lifestyle changes. Start by eating at least 5 small meals every day. These meals should consist of healthy lean protein, some fresh vegetables and maybe some fruit. The point is you need to
  32. 32. 31 25WaystoLose25Pounds|Month/Date/Year provide your body with what it needs to function at it's best and keep your metabolism burning hot all day long. 2. It's also important to keep your body moving. If you like going to the gym and lifting weights or spending time on the treadmill than go for it. But if you don't like that open your mind, there are millions of things you can do to get more cardiovascular and resistance exercises into your daily life. Cardiovascular exercises are those that get your heart rate up. Anything from jogging to dancing to kickboxing to swimming will work fine. Resistance training is when you life weights. This activity can help you build lean muscle mass which will boost your metabolism 24/7 and will "cinch" you in which makes you look slimmer no matter what your weight. 3. Targeting specific exercises for the areas you aren't happy with is the last component. You should exercise every part of your body but giving a little extra attention to those trouble spots is ok and a good idea. For your hips you should so leg lifts. Just lay on your side and lift the other leg up, hold briefly then bring back down. You should feel this right in your upper thigh and hip area. Repeat for both sides. If you want to lose weight on hips just include each one of the components I mentioned. Also, make sure your doctor says it is ok for you to workout. They may even have some good suggestions to help you along.
  33. 33. 32 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Fifteen Can you really lose weight quickly? That is the question that many of us ask. We live in a time and in a society where we want and expect almost instant results. It is no different when we think about losing weight and getting in better shape. The problem is that the manufacturers of weight loss and fitness products know that about us too. They gear their advertising campaigns around the idea of telling us what we want to hear. They make claims and promises about how we can lose weight quickly if we just use their product. But, have you ever noticed what is on the side of the package? Whether you're talking about a exercise gadget or a supplement there is always a disclaimer that says that the product will deliver the results it promised if you use it with a sensible diet and exercise program. Now, I'm not saying that is a bad thing but it does kind of make you wonder how much of the result comes from the product itself and how much comes from the "sensible diet and exercise". I personally think you can lose weight pretty fast and without a ton of hassle if you do it the right way. So, what is the right way? Well, first of all the right way for you would be to talk to your doctor first. Only he can let you know what is the right way for you.
  34. 34. 33 25WaystoLose25Pounds|Month/Date/Year Your doctor should be able to tell you what types of eating plans and exercise plans that would be best for you based on your health needs and current health. So, I can't speak for you or tell you what to do but I can tell you what I did and what worked great for me. Hopefully it will inspire you too and it may even work for you. So, what did I do to lose weight? Well, it was pretty simple; I ate more of the right kinds of food more often during the day and I exercised. Not necessarily fun or easy but it worked for me and it works for millions of other people... and it may just work for you too. The only thing you need to determine is what types and quantities of foods you should eat. Again, this is something you should discuss with your doctor. Here is the plan I used: 1. I ate 6 small meals a day. Each one of them consisted of a few ounces of lean meat (chicken, fish or shrimp) along with a cup of greens (usually spinach) and a few ounces of carbs (usually rice). The exact foods you choose as well as the exact amount will depend on your body type and your weight loss goals. 2. I drank more water throughout my day. 3. I walked. I either walked around my pool when it was really hot or I would walk around the block if it was a little cooler. That's it. That's all I did. I stopped eating out, I stopped eating too much of the wrong things and I gave my body what it needed.
  35. 35. 34 25WaystoLose25Pounds|Month/Date/Year My results? Pretty good, I lost 6 pounds in one week, almost a pound a day just by doing what my body needed me to do. As far as I'm concerned, that is the only way to lose weight quickly.
  36. 36. 35 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Sixteen When you need to loss weight fast results that you can see right away will help keep you motivated. Before you start your weight loss regimen always talk to your doctor to make sure you are healthy enough for the strenuousness of the exercises you will need to be doing. It is always better to be safe than sorry. Once your doctor tells you you are healthy enough then start with a thirty minute walk around the neighborhood where you live. Get your spouse or your kids involved with this too. Make the whole family healthier at the same time. Or, get everyone on their bikes and go to one of the parks in your area. Most parks have trails that can be ridden. Just make sure to take some bug spray along for the ride. If you live where there is a bike trail that could be fun too. Especially if the ride ends at the ice cream shop in town. Small scoops for everyone, though, no need outdoing the one thing you are trying to do which is to loss weight fast. There may be some grumbling right off the bat but making this a family priority and seeing how much fun getting regular exercise can be when the whole family is together they will soon be asking to go. Granted when you live in a place that gets a good amount of winter you will have to adjust the things you do but who says you can't go to these same parks or bike trails with some snowshoes or even some cross country skis to get your workouts in the winter? You will stay warm because of the exercise and then you can treat yourself and the kids to some nice hot cocoa when you get home. If the outdoor activities get to be too much of a challenge then you can always join a gym to get your workouts, or even in addition to the outdoor activities. Start the gym workout with thirty minutes of cardio. The treadmill, the stationary bike, or the elliptical
  37. 37. 36 25WaystoLose25Pounds|Month/Date/Year work well for this. The aerobic aspect of these machines will help get your heart rate up and burn more calories. Then move on to the weight training. You can use the free weights or the weight machines. Building lean muscle will help you burn more calories when your body is at rest as well as when you are working out. You will be toning as well which will make you look better and better as time goes on. If you choose a gym workout as the way you want to loss weight fast then make going to the gym a habit. Set a time to go and do not waver from that time. If you do not train your mind to work out at the same time as your body to work out then you will not be successful in your endeavor to lose the weight you want to lose.
  38. 38. 37 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Seventeen Have a big event coming up soon? Want to be able too lose a few pounds before it arrives? Well, if so, there are some things you can do if you need to lose weight fast. Please don't think that you are going to drop 20 lbs. in a week, you're not. Even if that were possible, and I'm not sure it is, it would be unhealthy for you. Your better bet is to start early. I mean, come on, let's face facts, we know if we have a wedding or a class reunion coming up. We have plenty of time to lose weight if we really want to, don't wait until the last minute. If you just want to lose 5 - 10 pounds in a few weeks, that is much more realistic. Now, I'm going to warn you, some of these tips are borderline unhealthy. For many people, if they aren't done to extreme or for too long, they are fine but you have to talk to your doctor first. Getting your doctors ok is the best way to ensure success and that you don't end up in the hospital. Talk to your doctor and run any type of weight loss plan by her before you start, not after. So, if you need to lose weight fast, here are some tips I recommend: 1. Find a healthy cleanse or fast. Sometimes you may accomplish both at the same time. There are many recipes online that will allow you make a cleansing drink. You can
  39. 39. 38 25WaystoLose25Pounds|Month/Date/Year then go on a diet for a few days which will consist mainly of a liquid diet with only a little bit of solid foods. Always make sure you talk to your doctor first and always make sure you stay on such a program for no more than 2 or 3 days. This can help you clean out your body and purge excess toxins out of your system. Most of the weight loss you see will only be water weight and you will gain much of it back when you go off the cleanse, but it may be enough to help you fit into that new suit or dress for your special event. 2. Drink more water. At first you may actually get a little bloated but after a day or so you should see you are losing water weight. That is because you are going to the bathroom more frequently. You will also flush excess toxins from your system. Another benefit is that you are keeping your body well hydrated which will improve the appearance of your skin and hair. 3. Do not starve yourself. Instead eat 5 or 6 small, nutritious meals daily. When you do that you are keeping your metabolism working more efficiently and burning hot all day long. That is the best way to lose weight more quickly. I lost 6 pounds in one week using this method and the best part was that I lost excess body fat and not just water weight. Just include the right balance of lean protein, carbs and fat. Find out how much of each you should have by talking to your doctor first. If you need to lose weight fast make sure you talk to your doctor, stay healthy and use these ideas as a starting point.
  40. 40. 39 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Eighteen In this article I'm going to go over some quick ways to lose weight. But, be warned, I'm not going to talk about the latest diet "wonder pill" or the latest fitness do-dad. I'm going to talk about real methods for helping you get where you want to be as quickly and safely as possible. You see, I don't believe in short term fixes, they are just too ... short term. I think it is better to spend your time making changes that can last you for a lifetime. I mean which would you prefer; work hard lose 5 pounds but after a while find that you can't keep taking that supplement and gaining back that 5 pounds plus ten more... OR Making small lifestyle changes over a period of time and losing all the weight you need to lose and keeping it off forever (since you have changed some aspects of your lifestyle your weight loss will be permanent as long as your lifestyle changes are permanent!)? To me it's a no brainer. Starting small and making permanent lifestyle changes can ensure that you stay healthy and strong for the rest of your life. Before you do anything though, please talk to your doctor. It is important that your doctor is in the loop with any changes you want to make especially when you start increasing your physical activity.
  41. 41. 40 25WaystoLose25Pounds|Month/Date/Year So, there are basically two components to losing weight and keeping it off forever: what you eat, and what you do. If you love sweets (I do!) I personally think it is wrong to say to yourself: "I will never eat candy again!". I know your heart is in the right place but more than likely you won't be able to stick with such a strict diet. In my opinion it is much better to just say "I am going to cut way back on how often and how many sweets I eat". That simple change will be much easier to live with but will still help you accomplish your goal. Start thinking of the food you eat as fuel for your body. Every time you go to shove something in your mouth ask yourself if it is a good source of fuel for your body. If it isn't you may want to reconsider that particular choice. Try to eat throughout your day and eat nutritiously throughout your day. 5 - 6 small meals or snacks during the day will keep your metabolism burning all day long. You will be amazed at how effective this one simple change can be. When I started eating like that I lost almost a pound a day! Of course, the meals can't be too big and they have to be nutritious if you want it to work. If you stuff a cheeseburger into your mouth 5 or 6 times a day you will gain weight and not lose it! You also need to get more physical activity into your life. It can be pretty much anything you enjoy that gets your body moving. If you like to dance than find a dance workout DVD. If you like to swim, swim. The same goes for biking, hiking, jogging, etc. Moving enough to raise your heart rate and doing that at least 3 - 4 times a week is another great way to shed those excess pounds and if you do activities you enjoy, you won't think of it as a chore you will actually enjoy the process. You will be having fun and the weight loss will just be a benefit.
  42. 42. 41 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Nineteen I guess I'm one of those people who isn't that good at only thinking about the short term. I tend to think more long term and that includes when I'm considering what is the quickest way to lose weight. Whatever type of weight loss plan I decide on must not be bad for my overall, long term health or I won't do it. That is what I recommend for you too. Today we know a lot more about the effects of some of these diets and supplements over the long haul. In my opinion, it's not worth dying over 10 extra pounds. When it comes to the quickest way to lose weight I prefer to balance the speed of the weight loss with my overall health. I will force myself to be more patient and take a little longer so that the results I get are better for my body. To that end, you should talk to your doctor before you start any type of weight loss plan. Whether you are focusing primarily on your eating plan, your exercise plan, or the best option, a combination of both, getting the approval of your doctor before you start is just the smart thing to do. I've never been much of a fan of taking a supplement. Why? Simple, it's short term. For the most part, you aren't going to be taking supplements for the rest of your life and if all your weight loss hinges on that pill, what will happen when you stop taking it? Instead, if I use a supplement at all, I use it with the idea that it is for short term use only and it is only a way to help me get off to a quick start with my weight loss.
  43. 43. 42 25WaystoLose25Pounds|Month/Date/Year I know from personal experience that it's much easier to stick with a weight loss plan as soon as you start to see some results. Using a supplement for a short term, until you start seeing some results, can be a great way to keep yourself motivated. Another thing I try to do is make sure I am drinking enough water. Again, talk to your doctor to find out how much you should be drinking (believe it or not, you can do harm if you drink too much water too). I've been told that most people should drink half of their body weight in ounces of water every day. So, if you weigh 150 lbs. you should drink 75 ounces of water daily (75 is half of 150). The absolute best thing I did to lose weight, and I lost it in one week too, was to eat more. Sounds weird, doesn't it? But I found that when I ate 6 small, but nutritious, meals daily I lost weight with out really trying. I lost 6 pounds in that first week. I just ate small meals consisting of lean protein, fresh vegetables and a little bit of carbs. At that time I wasn't even exercising that much. The reason this worked so well is easy: I was providing my body with the fuel it needed to run at it's very best. When you give your body what it needs, you will almost always see it runs efficiently and that means it will burn more fat. I find that the quickest way to lose weight is when you work with your body instead of against it.
  44. 44. 43 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Twenty Exercise is the best way to burn calories to lose weight and if you choose running weight loss can be even more successful. Running is one of the most efficient, non- extreme sport ways to lose weight and accept for the cost of a good pair of running shoes, it is free to do. Depending on your weight, running weight loss will burn about five calories for every liter of oxygen you breathe. Men will generally burn more calories than women because they generally weigh more. Say you weighed 265 pounds, you would burn about 166 calories per mile. They say on average 100 calories get burned every mile. Yeah, if you weighed 150 pounds, maybe. Someone who is heavier than that will naturally burn more calories over the same time period because they have to work harder than someone who only weighs 150 pounds. Running also burns more calories than walking. There is information out there that states that running and walking burn the same amount of calories. I never thought this thinking was correct because you do work harder when you are running than when you are walking. Unless you are power walking, that is. Power walking will actually burn more calories than running because you use your body completely differently while power walking and your body actually works harder because you are making it move in a way that it is not accustomed to moving. I don't know if you know this or not but there is a difference between your total calorie burn, or TCB, and something called your net calorie burn, or NCB. Your NCB is calculated by subtracting your resting metabolic calories. These are the calories that you would have burned anyway during the same amount of time even if you had not been exercising.
  45. 45. 44 25WaystoLose25Pounds|Month/Date/Year So, let's do the math. If you weighed 265 pounds and then ran one mile you would have burned a total calorie burn of 166 calories. But now, to get your net calorie burn you have to subtract your resting calories from that number. Your resting calorie burn is about 20 calories for the same amount of time as your workout. So, subtract 20 from 166 and you get 146 net calories burned. Still not a bad number and that is only for one mile. If you build up to five miles a day then just imagine how fast the weight would come off. Ok, here's some more math for you. You need a calorie deficit of 3500 calories a week to lose one pound of fat. So, at 146 net calories burned per mile you would have to run about 24 miles per week to lose that pound. Sounds a little intimidating but when you think about it that is less than five miles a day. Actually it is only about 3.5 miles per day. I think if you paired your running weight loss with a nice low-fat, low-carb meal plan you might just be able to eke out a couple more pounds per week. too.
  46. 46. 45 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Twenty One If you are one of the millions of people trying to lose weight and having little to no success then maybe some tips on losing weight will help. Losing weight is important for your health and well-being but doing it safely is the most important aspect. The first thing you need to know is that weight loss will not happen overnight. So, you need to find ways to keep yourself motivated to have the success you want. Tips on losing weight start with finding a work out buddy. This will keep things from getting too mundane and having a work out buddy will help keep your motivation at a high level. Make it sort of a competition between the two of you. Keep close tabs on what you eat. You will want to start eating healthier and if you write everything down when you eat it then you will see where changes can be made and substitutions will be easier for you to make. Stick with whole foods in their natural state. Overly processed foods are loaded with bad carbs and sodium to give them a longer shelf life. Eat lean meats or fish, fresh fruits and vegetables, and whole grains. Although, if you want to get a good start on losing weight, steer clear of breads and cereals for at least the first two weeks then add them back in very slowly. You need to do this to basically reset your insulin pump. Some carbohydrates you eat are immediately converted to simple sugars in your body. This, in turn, makes you pancreas release insulin to control the sugar content of your blood from skyrocketing. These simple sugars are supposed to be used as energy. If they do not get used as energy when they are available the body converts them to fat and then stores them around your mid-section.
  47. 47. 46 25WaystoLose25Pounds|Month/Date/Year If you do not feel that you are getting all the nutrients you need then by all means take a multi-vitamin supplement to enhance what you are getting. Typically, though if you are eating healthy then you are getting all you need in the form of vitamins and essential nutrients so you will not need to supplement. But, hey, it couldn't hurt. One of the best tips I could give you is, hydrate. Drink plenty of water. Some people think that they can drink anything to stay hydrated and this is just not the case. Too many things are loaded with empty calories, like those energy drinks or sports drinks. One of the worst things you can do for yourself is drink diet pop. Diet pop will actually trick your body into staying fat. When you drink it, your body expects to be getting something of value and when it doesn't get what it thinks it should be, you end up eating more at your next meal to compensate for the lack. Not to mention the chemicals they use to "sweeten" diet pop, yuck! Eating healthy, drinking plenty of water and getting at least some moderate exercise everyday should put you on the right track for losing the weight you want to lose. These are the easiest, most effective tips on losing weight you can find. Start today and you could be fit and trim in no time.
  48. 48. 47 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Twenty Two Walking for weight loss is easy and best of all it's free. You do not have to join a gym or a club to be able to walk. all you have to do is step right out your front door. Anyone can do it, even your kids. I can be quite enjoyable to get out of the house and go for a walk in the morning after breakfast or in the evening after dinner. It doesn't matter when you go, as long as you go. Walking for weight loss should be combined with a healthier eating plan as well. This combination should net you up to a three pound weight loss per week. Start by buying fresh, healthy foods and measuring out single portion sizes. Portion sizes is the biggest problem some people have. They just do not know when to stop eating. You might even be surprised that a single portion size is the size it is. When you realize that you have been eating three or four portions of something all at one time then it will make sense to you why you are over weight. If you make up a meal plan then limit yourself to about 1200 to 1500 calories per day. This range is the perfect amount to lose weight at about 1-2 pounds per week. You may see a big drop right in the beginning but what you are seeing is your body adjusting and getting rid of water weight first. Eat lots of fresh fruits and vegetables along with lean meats like chicken, turkey, fish, and shrimp. Lean protein helps build lean muscle. Whole grains provide the fiber and essential fatty acids your body needs so stock up on nuts and seeds like almonds or sunflower seeds. Watch your salt intake and stay away from sugary snacks and breads made with white flour.
  49. 49. 48 25WaystoLose25Pounds|Month/Date/Year Before you start your daily walks, go buy a new pair of shoes. A good pair of shoes with the mesh upper will help your feet breathe and stay cooler during your walk. Dress in layers for the weather changes that can happen and just tie your jacket or sweatshirt around your waist should you have to take it off. If yiou are interested to know how far you have walked then get yourself a pedometer. A pedometer measures every step you take. If you count as you go you would need to count 2000 steps to measure one mile. I think it would be better to have the pedometer do it, frankly. That way you could listen to music or talk with your walking partner instead of counting. Otherwise you could just clock a certain distance with your car then you would know how far you walk with out having to guess or count your steps. Try to get in 30 minutes of walking for weight loss per day. Increase the intensity and do some power walking once you work up to longer walks or do some basic interval training.
  50. 50. 49 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Twenty Three If you are considering losing some weight, the best way to document your progress is to create your own personalized weight loss chart. Charting your progress will show you on a daily, weekly or monthly basis the positive changes you are making and continue to make. It is always easier to see what you are doing and compare it to where you started and even give you a good idea as to where you are headed. This is called visualization. People who learn to visualize what they want and then map out and keep track of how they are doing are exponentially more successful than those who do not. If you want to start this for yourself, go out and get a dry erase board with a couple of different colored dry erase markers. Some may even come with the blank calendar on them. You could have a whole month planned out in advance if you get one like this. First, in one color, write the name of the month and fill in the dates. Next, document your beginning weight on the first day of the month. You will be able to compare the difference when you weigh yourself at the end of the month. Have someone help you measure your chest, waist, hips, thighs and right upper arm. Write these measurements down on a blank space on the calendar. If you are really self conscious then keep this weight loss chart where only you have access to it. Measure every month or so to track inches lost as well as your weight loss. Another good way to track progress is to take before, during, and after pictures of yourself. Tack them up alongside your dry erase board and that way all your information is in one place. You will be able to tell at a glance how much progress you are making. This will help the motivation factor stay at a high level and encourage you to keep on going.
  51. 51. 50 25WaystoLose25Pounds|Month/Date/Year You could even use this board to plan your menus for the week or even month. This may take a while but just like they do for your kids at school Map out what your diet will consist of. I don't care if it is just what you will make for dinner each day. To make it even more involved then plan out each meal and your snacks, too, for that matter. Track your water consumption as well. If you just make a little check mark at the bottom of the calendar for every glass of water you drink then that should be just fine. Take this load off of yourself and this way all you have to do is look at what you have planned for dinner and just make it. Be sure to have all the ingredients on hand though. Make your grocery list for the week by what your recipes call for. Your weight loss chart can have all of this information and more on it. All to help you stay on track and lose all the weight you want. Use a different color marker for each entry or category so you can keep them straight and make it easier to tell what's what.
  52. 52. 51 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Twenty Four In this article I will go over the types of weight loss programs that are available to do as well as list some pros and cons of each. Hopefully, that information will help steer you in the right direction so you can determine which is the best option for you and your unique personality and needs. Before you start any type of weight loss programs, though, make sure you talk to your doctor. For one thing your doctor can probably offer you some recommendations but if not, she can at least guide you in regards to any limitations you may have so your weight loss is done safely. Now that that is out of the way, here are some ideas of some programs you may want to consider: 1. The pre- packaged food program. This is pretty straight forward; you sign up and you get fully prepared meals delivered right to your door. The companies claim that the meals will allow you to lose weight because they are nutritious and have the perfect combination of lean protein, fats and carbs as well as just the right amount of calories. There are several such plans like this available, two of the most well known are Nutri- System and Seattle Sutton (which I have personally used and found very good). When you are trying to decide between one or the other, make sure you carefully check out all the types of food plans, what is included (how many meals), the price including any shipping or handling costs, what their cancellation policy is in case you aren't satisfied and the actual calories and nutritional benefits of the meals themselves.
  53. 53. 52 25WaystoLose25Pounds|Month/Date/Year 2. Meeting type programs. These have been around for a long time and most people will immediately think of Weight Watchers. This is a type of diet plan where you not only get ideas of what types of foods to eat and in what quantities, you also get help from others who are trying to accomplish the same thing. This approach allows you to interact with each other and keep each other focused and moving forward. Since you are all trying to lose weight, there are no feelings of embarrassment or awkwardness. And, there is no public weight in! If you go to an actual meeting (though now you can get access to the materials online if you prefer) you will be weighed but it is 100% private and no one will see or know what your weight is. How many times have you considered joining a gym, for example, only to feel out of place and get intimidated by all the hot bodies they have on the commercial? I know I have. When you are trying to lose weight you don't want to be reminded of what you aren't (yet) you want to be surrounded by others who look about the same way you do, right? There are many weight loss programs available today but before you sign on the dotted line you need to read the fine print. You need to know what it is, what it isn't and what to do if you aren't satisfied. Making an informed decision will allow your weight loss to be a dream come true instead of a nightmare.
  54. 54. 53 25WaystoLose25Pounds|Month/Date/Year 25 Ways to Lose 25 Pounds David Barnes Weight Loss Method Twenty Five Weight watchers is a great way to lose weight. It also costs about $40 a month. Some might think that $40 a month is no big deal and maybe it isn't but in this sluggish economy that $40 could easily go to so many other places in your budget. Weight watchers, or a really close imitation, could easily be accomplished with a little research and dedication for free at home. There are plenty of resources out there that will help you figure out how many points you are allowed each day and how to attach point values to the food you eat, just like weight wathcers. So, get out your calculator and start figuring. It really is pretty easy, just follow some simple steps to arrive at the numbers you need. You might need to go out and get a book with calorie counts for food that doesn't have labels like fresh fruits and vegetables or find a free one online. I am sure they are out there, you just have to look. Weight watchers does work, I lost my first 16 pounds with weight watchers. The problem lies in being able to afford the monthly payment throughout the whole time you need to lose weight. I could only make it about 3 months. I wish I could have gone longer and maybe I could have just continued the program on my own. They give you everything you need to continue to lose weight even if you have to quit going to the meetings. I should have had the motivation to continue but I didn't and I am still overweight. When you know that that $40 per month could benefit you in so many other ways it is hard to justify using it for what amounts to purely selfish reasons. Not that losing weight is selfish but it only benefits you. Of course, you want to lose weight and be healthier
  55. 55. 54 25WaystoLose25Pounds|Month/Date/Year and that can benefit your family, as well, but as a mother, I have felt the guilt of wanting something all for myself when my children needed or wanted something else. Anyway, if you do have the money to afford weight watchers then I would highly recommend using it to get thin and fit. With the weekly meetings and monthly weigh-ins you are held to a higher standard than you would be if you were trying to lose weight on your own. There is an accountability with weight watchers that keeps you on your toes and moving keeps you moving forward and the numbers on the scale moving downward. You realize, when going to the meetings or even doing the program they have online that you are not the only person in the world who has to lose weight, no matter how much you have to lose. Whether it is 20 pounds, or 120 pounds, or more the people at weight watchers are there for you and they have great supplements and snack foods that will help you stay on track and not go running back to all the bad carbs and calories that you have been used to.

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