Below are a few tips on hoe you can shed that unwanted 5-10 pounds in a healthy manner.

#01.
Make a complete meal plan for the time period of this diet. If its 7 or 14 days you will need to plan for breakfast, lunch and dinner. Also include healthy snacks for those in between meal cravings. Make the meals themselves only about 300-500 calories and high protein low card combinations. You can find quite a few great recipes online to help you with this part of the diet plan. A healthy food choice is the key to loosing the weight fast.

#02.
Throw out al of the following items; white bread, bagels, pastas and any other baked goods that you have. If they are not in the house it will be easier to not yield to the temptation. All sugary snacks, sodas and energy drinks and for those that like tea or kool aid that is definitely off the list.

#03.
You meal plan should have you eating four to six meals a day. The meals should be high in fiber and protein and low in carbohydrates. Some of the best foods to use would be unprocessed cheese, fish, eggs, skim or 1-% milk vegetables and fruit. Try to make it fresh fruit or canned without heavy syrups.

#04.
From the beginning you should start some type of exercise program. You do not have to buy any of those expenses programs advertised on television or the web. Walking for 10-15 minutes a day will do for starters. The objective here is to increase the heart rate for a sustained period of time. If you are serious enough you can get a pedometer with a caloric meter on it to track your burn factor.

#05.
Water, Water and more Water – this will aid the kidneys in its function of flushing toxins and the broken down fatty tissues out of your system. Drinking water will fill the gaps and act as an appetite suppressant.

#06.
Finally try to stay more active than sedentary. Move around the house instead of just sitting in front of the television. Do anything that will make you burn a little energy. Television has a way of making a person feel fatigued and sluggish and the more you sit the more you will want to sit.

Losing weight quickly requires a resolve that you will do all that is necessary for the time required. After the weight is off you should also consider that if you return to your old habits you will just gain it back plus 5 pounds more.

Fad diets are really dangerous and most importantly they do not work. Oh you may see some fantastic results, or what seems like results. Only what happens with most of these is you end up loosing lean muscle mass instead. After you have sent your body into starvation mode, the minute you eat anything at all it will store it and never want to let it go. It is extremely possible on some of these diets that, though you eat hardly anything at all you will still gain weight. It sounds like something that should be impossible, right. Wrong the body is designed with a few fail-safe devices for self-preservation and they are primal.

Liquid diets like Optifast and Slimfast that say they offer you all of the vitamins and minerals that you need to remain healthy. That may be true and you will lose the weight very quickly. That little thing that was mentioned about the body and its self-preservation, well this is when you get to see it in action. The moment you go back to eating your body will start to immediately convert all the food to fat it will burn maybe a third for fuel and store the rest.

Another side effect of this type of rapid weight loss is a metabolism that has slowed down even more than it was to begin with. This slowed metabolism is also a part of the auto-defense mechanism that is inherent in all of us. So you go back on this liquid feat and what is likely to happen is that you suffer from kidney or lung damage after a while. This liquid diet could even impair the immune system. A liquid diet is the slow road to death.

Then there are the low carbohydrate diets like those from South Beach and Atkins. Lack of carbohydrates comes with its own set of issues that could prove to be life threatening over time. Not to mention the constant fatigue and general lack of energy, add that to increasing you risk for some forms of cancer, and you really have to ask yourself is it worth it.

There is one tried and true method of losing weight that has virtually no side effects and does not you any harm at all. Healthy eating and increased activity will keep you healthy and strong while you get thinner. You can actually eat your way to a slim figure. It is not that you it is what you eat. Certain foods will make your metabolism and actually increase and begin to burn fat like you never thought possible. A word of advice: get with your physician to determine that you are healthy enough to start a vigorous exercise program and change the way and what you eat. The results will be slower but they will last longer.

The cabbage soup diet is cheap but who wants to be on a diet where all you eat is cabbage liquid. And then there are the other diets that all have you depriving yourself of one thing or another. The reason most of these diets do not work over the long haul is that it is impossible to stay on them for long periods of time.

When choosing a diet look for one that gives you choices. Variety in you meal plan may just make all the difference. You want something that has flavor and is easy to prepare. Above all choose a diet that has a proven track record. It is reasonable to assume that most people would work a lot harder at losing weight if they could shed that first 10 pounds very quickly.

You can do it. It is more important to consider your health when you are trying to lose weight. Do not go on any of these crazy diets without talking it over with a doctor first. This is especially important if you are obese and have been for a long period of time. Some of these quick weight loss plans could cause your health to fail.

The great news is that there are ways to jumpstart the weight loss without fear. Here are just a few things to try before you go on one of those diets that starve you to death.

All of the empty carbohydrates, sugar and even the food dyes that you get with soda could be what is holding you back. If you do not have an affinity for water develop one. It is infinitely easier to drink a glass of water than force down that cabbage soup. Water will act as an appetite suppressant. It will flush your system and help in the metabolizing of the stored fats. The lack of water in your diet is also one of the reasons you are holding on to fat. The liver will help the kidneys to flush the system when it doesn’t get he water it needs to function properly. The livers’ function is to metabolize fat, how can it do its job when it is doing something else.

Eat more often. Instead of waiting until you feel ravenous eat very small meals throughout the day. Do not forget to eat a good breakfast. Over eating happens when you allow your self to reach a point of hunger that is uncontrolled.

Eat fiber rich foods. Bowel malfunction can also cause you to hold foods in the stomach longer. Fiber also is a bulk food, this means that it makes you feel full a lot longer and a lot quicker.

Finally it is not the food groups that are at fault for your gaining weight. It is the improper quantity and quality of the foods from these groups. When your diet (the food you intake) is out of balance your body can not perform the functions it should and this compensation process begins. By giving the body the right foods in the quantities it needs to do its designed functions you get a better weight loss result.

Burn Fat

  You would need to know your basal metabolic rate or BMR. This tells you how many calories your body needs to perform its daily functions. Your BMR informs you  how many calories is necessary for survival and what is needed to carry out the natural processes of the body. If you’re an active person, you will require more calories than your BMR suggests. The sum of your BMR plus the calories you burn during daily activities is your Total Energy Expenditure, or TEE.

There are various formulas you can use to help you figure out an appropriate number of calories for weight loss. The most popular formula is the Harris-Benedict which takes into consideration your age, gender,height,current weight, to calculate an adequate amount of calories.

 Here is an example of this formula in action:

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)

(For calculation purposes, 1 inch = 2.54 cm and 1 kilogram = 2.2 lbs.)

Example:

A 35 year old female who stands 5’4” (163 cm) tall and weighs 130 pounds (59 kilos) would use the following equation:

655 + 566 + 293 – 165 = 1,349.

In this example ,the woman in question would need one thousand three hundred and forty nine calories a day to just have her organs functioning and leading a sedentary life.

Activity multipliers work as such:

  Inactive Individuals (sedentary, office jobs, no exercise)… times BMR by 1.2 Mildly Active Individuals ( exercising 1-3 times a week) times BMR by 1.35.  Moderately Active Individuals ( exercise 4-5 times a week)…times BMR by 1.5  Highly Active Individuals (  athletic or excessive exercise most days)…times BMR by 1.725  Extremely Active Individuals ( intense exercise every day)…times BMR by 1.9

Weight Loss Tips

Let’s think again about the woman in the previous example.We’ll assume she works a desk job and is sedentary most days of the week. Even at such a low activity level, she would expend extra calories walking around, driving to and from work, typing, and fidgeting at her desk.

Her BMR (1,349) multiplied by her sedentary activity level (1.2) reveals that she needs about 1,619 calories each day to maintain her current weight. If she started exercising just 2 or 3 days each week, her daily calorie requirement would increase to 1,821.

So how do these numbers help you lose weight? In order to get rid of  one pound of fat a week, one has to burn off 3500 more calories than you consume. So, for the woman in the example to decrease her weight by 1 pound a week, she would have to eat 1 119 calories a day if she is sedentary, or 1321 if mildly active.

As you can see, it’s much easier to lose weight through diet and physical activity than through diet alone.

Fat Burning Furnace

Benefits of Dieting

Weight loss is a challenge that so many of us find ourselves in today, what with the fast life that we live , with so many long hours at work and commuting, finding little or no time to exercise and prepare proper foods.

Dieting can improve your outlook on a physical level, fortifying your emotional and mental disposition, and making you feel generally good about what you eat. Eating in a healthy way not only gets rid of unwanted fat, but also supplies the proper nutrition for health and gives the much coveted energy we need to go about our daily lives.

Without observing the proper diet, a lot of people may be subjected to malnutrition and may not be able to perform at their best, regardless of their known capabilities. I’m concerned you may be one of these people. For me to help you out, here are some of the proved benefits of dieting.

1.            {Prevention of Diseases  | Disease Prevention}

·              Cardiovascular diseases are the leading causes of deaths for every year. Are you sure you’re eating the right food to help nourish your heart and blood flow? Problems may arise concerning your health if you do not take my advice. Fruits and vegetables, for instance, reduce the risk of stroke and other diseases in the circulatory system.

 With the right balance of food groups in your diet, and with the presence of fruits and vegetables, you can expect better results coming from your annual preventive checkups. I’ll be happy to learn that you are doing ways to help prevent the growth of other diseases and its symptoms by use of the nutrients that will aid your body to strengthen its immune system.      

2.            More Focus and Less Stress