How do I lose weight
Want to slim down fast for that beach vacation or high school reunion? While there are many things you can do michael kors handbags to shed pounds, losing weight too quickly, like any sudden change to your body, can be dangerous. While fad diets, diet pills, and fasting may indeed induce rapid weight loss, these methods can cause you to lose muscle and may also injure your heart and other organs fairly quickly. The best solution? Don go for an overnight miracle. Instead, follow these steps to lose fat rapidly, healthily, and sustainably.
 StepsDetermine your daily calorie intake . Losing weight is simply a matter of expending more calories than you take in, through exercise and your daily activities. Exercise alone won make you lose weight if you still taking in more calories than you burn. However, eating less and exercising more will only decrease your resting metabolic rate, which accounts for roughly 60 80 percent of daily calorie expenditure. Therefore you should exercise harder and eat more protein dense, clean foods; making your calories burned not too far off from your calories taken in will raise your metabolism and allow you to burn fat effortlessly.
Write down all the things you eat on a typical day. Don forget to include the pats of butter or the spoonful of sugar in your coffee. It best to do this for at least a couple weekdays and a weekend; it even better if you can go a full week. There are also calorie tracking websites that can help you to do this, for example the US government websit michael kors handbags e, My Pyramid Tracker.
Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don have calories listed on the container or for fast food meals. You don have to be 100% accurate, but you do want a good estimate of the number of calories you taking in. In general, to maintain your weight, you need to multiply your weight (in pounds) by 10. So for example, 200 pounds X 10 = 2000 calories per day. Reducing 500 calories per day can help you lose a pound of fat per week.
Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman diet) soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high sugar foods). You don need to cut these things out entirely, but if you reduce your intake of high fat, high calorie foods you lose weight faster.
Seek out alternatives to the unhealthy foods you identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low fat and low calorie options are also available for most foods, and many of these are natural, (although some are made with strange chemicals), and tasty.
Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.
Replace high calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre made salads are practically effortless, and when accompanied by a reduced calorie dressing or no dressing at all, they weight loss gold.
Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high fiber, low sugar cereals; or fresh fruit or fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.
Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you need for these meals, and except for a few snacks, of course don stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it easier to stick to your shopping list if you shop when you aren hungry.
Watch your portion sizes. Opening a bag of rice cakes and eating all of them in one sitting isn going to help you lose weight. When eating chips, nuts, or dried fruit put a portion in a small bowl and then put the bag away. That way you won mindlessly eat a larger portion than you had intended. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake. A great way to watch portion sizes while snacking is to buy one serving 100 calorie packages and they come in many favorite snack food items!
Graze on healthy snacks. Just because you getting healthy doesn mean you can snack. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, (compared to eating three large meals a day), by keeping metabolism steadier. Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so on). Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Avoid starchy vegetables like potatoes, and try to eat vegetables plain, without fatty dressings or dips. Fruit also makes a good snack. Fruit contains more soluble fiber than vegetables, which slows your body absorption of carbohydrates, thus releasing energy more slowly, (preventing sugar highs), and keeping you feeling full longer. Fruit juices are not a replacement for the real thing. You need that fiber, and juices often have more calories than the equivalent serving of fruit as many calories as soda! Be careful with dried fruits, because with michael kors handbags out the water, you tend to eat more, and fruits, when dried, are calorie rich per ounce. With any dry or dried food, be sure to drink plenty of water.
Get more fiber. There are many myths about fiber, but there is science to back up its helpful role in the diet. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular. Thus, just eating enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss.
Drink plenty of water. Adequate water is essential for health, and a great many people simply don get enough. What more, if you chronically dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start visibly trimming down in as little as a day. Remember, the more you exercise, the more water you need. See the related wikiHow for more details on how much water you should be getting.
Exercise. Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential.
Perform high level aerobic activities. Moderate aerobic workouts incorporating jogging, brisk walking, cycling, aerobic machines, or classes not only burn calories they also keep your heart healthy. Swimming is also great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running typically burning even more calories with much less stress on your joints. Try to get at least 30 40 minutes of aerobic exercise at least three or four days per week.
Pump some iron. Resistance training, (weight training), can help both sexes stay lean by building muscle and raising metabolism. The fact is, hours and hours of aerobic exercise won help most people lose weight fast because your metabolism drops back to normal fairly quickly after stopping the exercise. If you gain muscle, however, your body resting metabolism, (the amount of calories you burn when you just sitting still), increases, because muscle requires a lot of calories to maintain. Studies have shown consistent weight training to raise the body metabolism by 15%. This means an average woman might burn 200 300 more calories at rest every day! Resistance training is the gift that keeps on giving! Although, keep in mind that muscle mass weighs more than fat (don be surprised if you gain weight but look slimmer).
Rest properly. This means not only taking at least 24 48 hours between strength training the same muscles, (and taking 1 2 days off from exercising each week); it also means getting enough sleep at night, since sleep deficiency impairs your ability to lose fat.
Be realistic. Don expect a miracle. Healthy weight loss can be achieved fairly quickly, but you need to be patient. In addition, be sure to set realistic goals. Make sure that the weight you trying to reach is a healthy weight for you, and keeping in mind that gaining pounds of muscle will help you lose fat, be trimmer, and look better even though you don actually lose any weight. Your goal should be a healthy body, not a number of pounds!
Make adjustments. A successful weight loss strategy based on reducing calorie intake and increasing activity can be adjusted to maintain your desired weight once you reach it. Unlike typical diets, this method is sustainable it is a lifestyle change, not a binge and purge exercise. Slowly adjust your diet and exercise to include more weight training and calories, as much as is comfortable for you. If you do gain any weight back, you want that weight to be lean, toned muscle, not fat. In addition, weight training, no matter what your age, prevents muscle atrophy and can help stave off osteoporosisis.
 TipsIt very good to do a blood test before you begin your new diet and exercise regimen. Some people may not need to lose a lot of weight, but they may need to lower the blood sugar level slightly. You can also check for mineral deficiencies.
The goal is to lose fat, not just weight in general. If you are doing strength training during your weight loss (which you should be), you might actually see an initial gain in weight don worry! You have probably lost fat and gained muscle, which is denser than fat and is much healthier.
A better measurement than what a scale reads is body fat percent. If you don have access to calipers or a body fat scale, a better gauge is how your clothes fit and how you look rather than your absolute weight. If you can, though, it is good to measure your body fat about once per month. Men should be between 15% 25%, but no lower than 4%; and women 20% 30%, but no lower than 15%. Females have higher fat percentage due to pregnancy and menstrual requirements.
Generally, you want to with a combination of calorie reduction and increased activity reduce and burn a certain number of calories a day, causing a net loss of calories so your body is forced to use its own stores of fat. How much aerobic exercise you need to perform depends on what you eat, how fast you like to lose weight, and how much muscle you gain. A pound of fat contains 3500 calories. Men can safely lose around two pounds a week, and women can safely lose around one pound a week. Any more than this and you might be losing more muscle mass than fat. Thus, with a combination of calorie restriction and aerobic exercise, a man should aim to run a 3500 7000 calorie deficit each week, and women should aim for a 1750 3500 calorie deficit.
With regard to weights, men and women differ on their goals with weight training. Women, don worry, no amount of weight training will make you as bulky as a man; women just don have enough testosterone to build large muscles. The female bodybuilders you see are either taking steroids or training 2 3 hours every day. Male and female beginners should start with 3 sets of 8 12 repetitions, and should use the heaviest weight you can while still mai michael kors handbags ntaining good form, even to the last repetition of the last set. Get a weight training book or find a reputable website that will show you different exercises and the correct form. When lifting properly, you will stretch the muscle during the exercise, but you should still stretch properly to prevent injury!
No matter what the magazine article says, spot improving is a myth! When your body burns fat, it takes it from all over your body, even if all you do are crunches. No amount of crunches will get rid of that gut if they are not backed up by proper aerobic exercise and diet! Washboard abs do not come from millions of sit ups; they come from having low levels of body fat. So if that is your goal, make sure you do plenty of aerobic exercise in addition to your ab routine.
Sugar comes in many disguises. Check your food labels: fructose, glucose, molasses, and corn syrup are all sugars. Limit all sugars, but especially stay away from high fructose corn syrup. It is just a corn syrup full of sugar. Choosing foods without it will help you reach your weight loss goals faster.
Remember your body needs just like a car needs Your body needs the kinds of food to lose weight effectively.
Don taunt yourself by not letting yourself eat the occasional snack that you craving. Just make sure you burn it off later with exercise