Weight Loss Per Week

Archive for November, 2009

Are you looking to lose some weight? Weight loss can be a constant struggle. It is very common for people to fail. Even when people lose weight initially, many will gain the weight back. Some basic strategies, however, can help you lose weight and keep weight off successfully.

Make a Commitment

Weight loss is not easy. It takes time, effort and a lifelong commitment. Before deciding to lose weight, take time to make an accurate self-assessment. The worst thing you can do is to lose weight for the wrong reason. You should be losing weight for yourself, not someone else. In addition, losing weight can take a lot of physical and mental energy. Try to resolve any other issues in your life before losing weight.

Set Realistic Goals

Be realistic when setting your weight loss goals. Avoid scams that claim you can lose 20 pounds in a day. Rapid weight loss is usually from losing water weight or muscle tissue and cannot be maintained. It is more reasonable to lose 1 to 2 pounds a week. To achieve this, you need to burn 500 to 1,000 calories more than you consume each day. Fundamentally, this is can be achieved by reducing your caloric intake and burning more calories.

However, do not set your goals based on your weight. Instead, make goals based on your eating or exercise habits. In addition, make sure your goals are realistic, specific, and measurable. For example, set a goal of walking for 30 minutes a day for four days a week.

Limit Your Calories

Limiting your caloric intake is critical to any weight loss strategy. Eliminating 250 calories a day from your diet can help you lose about half a pound a week. Try eating more plant-based foods such as fruits, vegetables, and whole grains. Also, focusing on your fat intake can make it easier to limit your overall caloric intake.

Burn More Calories

Limiting your caloric intake is often not enough. You also need to burn more calories through exercise. For example, a 30-minute brisk walk four days a week can help you lose an additional half a pound a week, potentially doubling your rate of weight loss through diet alone. In addition, try integrating increased physical activity to your daily life. Instead of taking an elevator, take the stairs. Park on the far side of the parking lot.

Get Support

Successful weight loss certainly takes a great personal commitment. This doesn’t mean, however, that you need to do it alone. Get support from you partner, friends, and family. Ideally, surround yourself with people who are supportive and share your commitment to a healthier lifestyle. Find people who you are comfortable sharing your concerns with and who can exercise with you.

Losing weight is not easy. Find more help at DietDiscountCenter.com

I am a huge believer in having goals. While some people spend too much time setting goals and not enough time achieving them, most people do not put much thought into goal-setting. When it comes to weight loss, it is especially important to set realistic goals.
By realistic, I do not mean “I want to lose 30 pounds in 30 days.” Oh, I’ve seen those claims many times. I’ve seen the claims of marketers that say their products can do that for you. I’ve also seen the claims of people that have said they can accomplish that feat. Can you lose 30 pounds in 30 days? Sure, but it is not healthy at all and will almost certainly return at some point in the near future. A good portion of this extreme weight loss will be in the form of muscle and that will kill your metabolic rate. For more on this, check my article on “Weight Loss vs. Fat Loss”.
So, what is a realistic amount of fat one can lose in 30 days? I would say, stick to the mantra of 1-2 pounds per week. That would mean about 4-8 pounds per month. Now, that may not sound like much, but let’s put it into a bit of perspective. Say you were to only lose one pound of fat each week. After one year, that would be 52 pounds! What if you had started losing one pound per week a year ago? Now imagine yourself this time next year at 52 pounds lighter. You may not even need to lose that much weight.
The key to weight loss goals is patience, realism, and a constant effort toward achieving them. At two pounds of body fat per week, after 13 weeks (3 months), you will have lost 26 pounds of body fat. That is very significant. It requires a lot of effort over the course of three months, but it is definitely attainable. If you have a significant amount of weight to lose, this would be a good goal to start with. Close to 30 pounds in three months is much more realistic that 30 pounds in 30 days.
One note that I should make is concerning detoxification diets. I am actually a big proponent of the detoxification process as long as it is done properly. I will deal with this subject in a future article, but for now you should know that it involves eliminating certain foods from your diet (while sometimes adding certain natural supplements) in order to rid your body of toxins that have been stored over time. The detoxification process can lead to a large drop in excess water weight in a short period of time. This would mean that you may lose an additional 5-10 pounds of weight on top of the 1-2 pounds per week of body fat in the first 2-4 weeks. It is not an easy process, but it is definitely healthy and certainly worth the effort.
Other than that, I would recommend sticking to two pounds per week for a short-term aggressive approach and about 1.5 pounds per week for a longer-term goal. Remember that these pounds add up over time. Don’t check the scale every day as you will get discouraged quickly. Rather, stick to checking every two to four weeks. Also, take some measurement of your body and take note of how your clothes are fitting. Often, these are better indications of how your body is changing. Take pride in these accomplishments and don’t stress over the numbers.
Set goals. Make them aggressive but attainable. Set both short and long term goals and then go take action on them. Most importantly, be consistent because your efforts really will add up all the time. That will make you very happy in the end.

A positive mental approach is extremely important when it comes to achieving successful weight loss. Negative thoughts can and will hold you back from achieving your goals of fast weight loss. Once this positivity has been attained it is only a matter of time before you start to benefit from fast weight loss and it will be a lot easier than you ever imagined possible. Please allow me to give you an example.If you close your eyes and visualize yourself I would like to bet that the mental picture you have of yourself is one of a fat person, and that is why you struggle, or are unable to lose any weight, I wouldn’t be surprised if you look at the person you are visualizing in your head and hate that person. Don’t be afraid or upset about feeling like that, it is perfectly normal and is how many people visualize themselves, and not just about weight issues either.The trick is to change the way you view yourself, imagine if you saw yourself slim and dressed in clothing designed for thin people; the positive impact it would have on your goal of fast weight loss would be amazing. Your attitude and your mindset will either make or break your weight loss goals, and we will now look at ways to develop a positive mental attitude.As you know, fast weight loss cannot be achieved overnight nor should you expect a sudden eureka type transformation of your mental attitude, so give yourself some time and allow these changes to be incorporated into your life slowly!1. Your Reasons:Why do you want to lose weight? Why is it that you are driven relentlessly towards losing weight? Are you fed up of the taunting and the ridicule from your workmates or complete strangers, or maybe it’s because you want a figure like Jessica Alba? Or is it because you are getting turned down for dates or maybe you’re not even being asked. Whatever the reason is, you need to write it or them all down. You need to be completely honest with yourself and no matter how stupid you may think the reason sounds or how big or small it is it needs to be noted.Now go get yourself some Post–It-Notes(r) stickers and jot down your listed reasons on them, and make many copies of them. Now the fun part, you need to stick these Post–It-Notes(r) in every conceivable corner of your home especially the fridge and cookie jar and anywhere where temptation rears its ugly head. What you are doing is reinforcing your desire to lose weight by using a forced suggestion method as a trigger to stop you eating un-neccesarily or things you shouldn’t be eating.2. Motivation and goal setting:You need to set some realistic goals for yourself and in order to do that you will need to know what your ideal weight is for your height, you can do this by using a BMI Index chart which you can find here. Once you have your ideal weight you need to subtract your current weight from it and the remainder is what you need to lose. Now, if look to realistically lose no more than 2 pounds a week you need to divide the total weight you need to lose by 2 and you will have the number of weeks required to reach your ideal weight.Once you have done this it is time to get motivated, and for this you again use your list of reasons. If for example the main reason is because of taunting you receive from colleagues at work why not do something drastic like having a bet with one of the main instigators or if it is because you want to have a figure similar to a celebrity you like, post pictures of that celebrity around your home with current pictures of yourself alongside. As stated motivation is about how you perceive yourself and if you can perceive yourself to be a winner, a fighter and thin you will be all three.On a final note though, I know I mentioned that 2 pounds a week should be your expected weight loss each week, but there are fast weight loss plans that do work on a consistent basis and not just for the first two to three weeks, as is the case with most plans. These programs use a calorie shifting plan that enables you to continue eating well and still loose weight quickly. To findf more information about these methods visit the sites linked to at the bottom of this article.

For more information about achieving Fast Weight Loss and an ongoing weight loss solution. Visit HowMuchShouldIWeighnow.com or AmIFatNow.com.

You will find thousands of natural weight loss programs and lose weight naturally tips when you do an internet search. With so many weight loss programs in the net, how to you find one that will help you to lose weight naturally that is suitable to you?
Let’s cut through the clutter and the confusion. No matter which natural weight loss sites you may come across, the more credible ones will all say the same thing albeit in different form and manner. To lose weight naturally and keep the extra weight off permanently, you must consume fewer calories than you expand calories.
“Huh? Isn’t that common sense? Can you tell me something new?” you are probably asking me right now.
Fine, I concede that that statement is common sense, so let me ask you something back. If everyone knows it, then why is it that there are so many overweight people who have tried so many methods to lose weight with numerous weight loss programs failed in getting rid of their flabby tummy and extra body fat?
Even if some of them were successful and managed to shed a few pounds, they cannot seem to keep the weight off for long and soon, the weight that they have lost will all come back to haunt them. Are you one of them? If so, do you want to know why?
The reason why the weight that they loss came back because most people go for quick fixed weight loss solutions. People prefer the no pain and hassle free methods to lose weight such as taking slimming pills, going on fad diets, using muscle stimulators and any contraptions that promise fast weight loss and muscle toning.
The cliché “No pain no gain” is also common sense, don’t you agree? And yet people are still falling into the lure of these temporary weight loss advertisements because they are promised that they can lose weight naturally without having to undergo extensive weight loss programs. People will naturally try to avoid pain and try to take short cuts.
So how to lose weight naturally and keep extra body fat away forever? Put into your routine these natural weight loss tips regularly and you will lose pound after pound week after week of extra fat:-
• Eat Healthily to Lose Weight Naturally
Eat healthily. Eat 5-6 small meals a day to keep your metabolism revving in high gear throughout the day. Drink more plain water instead of soft drinks and sugar laden coffee or tea. Just keep in mind that the amount of calories you eat must be less than what you will use for energy. Simply doing this will help your body burn calories from body fat instead of from the food you consume.
• Lift Weights to Gain Muscles
The more muscles you have, the more your body will naturally burn calories because your muscles need calories to function and stay alive.
You don’t have to gain big muscles like body builders, but just enough to buff and tone you up nicely and at the same time enjoy the calorie burning effect of your muscles. Your muscles will stay with you if you lift weight consistently and this will keep extra body fat at away and is one of the best way to lose extra body weight forever.
• Perform Cardiovascular Exercises to Lose Weight Fast and Naturally
Cardio workouts burn calories quickly. That is if you perform the exercises until you are panting and puffing for 20-30 minutes. If you can read a book or listen to music whilst doing cardio exercises, then your cardio exercises are not intensive enough to burn fat effectively. Do this 5-6 times a week as part of your natural weight loss program or 2-3 times a week for weight management program.
By following these 3 tips natural weight loss program, you should be losing 1-2 pounds a week and losing weight healthily and naturally. Best of all, you will learn how to lose extra body weight forever.

If you know anything about LA Weight Loss, then you may know that it is one of the biggest weight loss centers in the world. With approximately 900 locations in 48 states, as well as in Europe, Canada, and South America, this diet program is extremely popular all around the globe. Let’s take a look at why this is.
LA Weight Loss focuses on eating real foods from supermarkets, restaurants and even fast foods. It concentrates on reducing calorie intake by portion sizes, as opposed to, calorie counting. It allows you to eat most any kind of food. Counselors gather your information, such as, weight, height, exercise levels and medical history and formulate a personal program to fit your lifestyle.
You are offered a variety of food choices, even those from your favorite foods. They will provide you with a food and exercise program, as well as, counseling support to encourage you on your way to your desired weight. Sounds almost too good to be true, but the company advertises weight losses of 2 to 3 pounds every week as part of its success story.
How exactly does this program work? It is actually divided into three phases, the weight loss stage, the stabilization period and the maintenance period. The weight loss period is the time it will take for you to reach your dream weight. You will be given meal plans based on 1100 to 1800 calorie intake each day. The diet will consist of 45% carbohydrates, 35-40% protein and 15-20% fat. The meal plan will consist of a healthy balance of real foods to bring you down a few sizes.
Exercise is also very important during this phase. It is meant to bring a gradual weight loss that won’t harm your body. You will meet with a counselor up to three times a week during this period. The next stage is the stabilization period. This is usually six weeks long. During this time you will meet twice a week with a counselor with weigh-ins and reviews. The maintenance period consists of weekly counseling sessions to help you maintain your weight loss.
The advantages of this weight loss program are that they allow you to eat everyday foods and make it possible to eat out. The key is portion controls and healthy cooking. You don’t have to count calories and individual sessions and weigh-ins will maintain your privacy. Why wouldn’t anyone want to be a part of this? Well, there are some disadvantages. It is a really expensive weight loss program. In addition, the counselors are usually not dieticians, but former LA weight loss members who are paid commissions on sales of LA supplements and snack bars. Consequentially, there is a lot of pressure to buy these items. Costs of these additional items are often hidden when initially signing up. Also, the cost of the entire program is usually required to be paid in full at the start up.
The LA Weight Loss program will allow the average person to lose weight in a healthy, gradual manner. Be cautious however of any diet which allows a calorie intake of less than 1200 calories per day. Health professionals promote a diet of between 1200 and 1500 calories. This is a safe diet plan that would be similar to that of a nutritionist. If you have the money to invest in this weight loss program and you need the individual attention to keep motivated, you probably will lose the weight. Just be prepared for some heavy sales pitches and extra costs associated with supplements.

Critical Threshold (CT) for weight loss is a point where weight-loss returns are less than expected based on true investment (not half-baked, pie-in-the-sky investment belief). Investment of what? Time, effort and intake.
Every single person alive has a CT where effort to lose more weight will be exponentially higher than all previous periods of weight loss. It’s as though everything is cooking along nicely, by the numbers, and then BAM, out of nowhere it seems, the progress stalls (a true stall is one that lasts longer than two weeks) and the weight fighter is left scratching his head.
Before I continue I have to shut off all the people reading this who are two weeks into their program cheering me on because they all feel the pain already-not so fast. I said very early, and not on accident, that I’m talking REAL investment of time (output) and clean input (quality food and drink). Most THINK they are working hard when they are not and most THINK they are eating clean when they are not. That universal law has not changed-nothing has in fact. I’m simply bringing to your attention the idea of the CT point in your weight loss journey. You already know it exists. You simply never looked at it like I’m giving it to you here.
The CT point is real. It’s not in your head.
Another interesting facet about the CT is it can change after a first-pass success with weight loss. You also already know this is true. For example, Sally drops from 165 to 125. During her journey she noticed it started getting “really hard” about 135 pounds but she persevered and blasted on past it for the last ten pounds. Those ten were very uncomfortable and required way more activity and less input than what it took to get to 135-seemed very odd to her but she did it. After a few months Sally blossomed back up to about 150 and vowed she had had enough and was gonna do it again, but this time down to 120 so she could maintain about 127 give or take. Sally is smart-she knows that GETTING to 120 isn’t STAYING at 120-the natural bump up will occur. So, she starts at 150 and does great for the first 10 pounds but then BAM, again, she starts to experience her CT. This time it started about 140 rather than 135. Hmmm, that’s odd. Or is it? Actually it’s not odd at all. It’s quite common for the CT point to move up on passes beyond the first or second. In other words, it’s going to be more difficult, earlier, on passes beyond the first or MAYBE the second, to get to the lower goal.
The body is smart. Hormonally and enzymatically it “learns” from past experience. It can adapt sooner once it learns from what it has been put through in the past. This is universally true for every mental and physical endeavor you ask of the body. Think about it. Once you do anything once it’s easier (usually) to do it again. Why? Learning in all regards and adaptation by the body. How long would it take you to ride a bike if you hadn’t ridden one in 10 years?
As I said, hormonally and enzymatically, you have trained your body from past weight loss efforts to respond when it senses starvation or you have crossed the body fat threshold (that point where YOUR body senses body fat is too low even if your body fat is still way too high). The CT isn’t fair or equitable in any way.
For some women the CT point could be when she’s 30 pounds overweight according to every height and weight chart known to man and has just under 30 percent body fat. Is she at goal? In her mind? No way. Her body has a different goal however.
A guy may hit his CT at 18% body fat and 30 pounds overweight. Other women may not hit their CT until they are 9 percent body fat and damn near UNDERweight. These are the ladies who will look at you in almost amazement and “deer in the headlights” with why it’s SO HARD for you and they just don’t see it.
There are guys who don’t hit their CT until 6-7% body fat comes and their reaction to guys who hit their CT at 12, 15 or 18% is one of shock, dismay and disbelief. And yes, the ones who hit their CT way early DO HATE the ones who hit their CT way late. It’s the natural order of things. And to be honest, those who hit their CT way early are allowed to hate the ones who hit their CT way late.
With the help of my nutrition tool called the “Nutrition Analyzer” and my calorie-balancing checkbook called “Lean Account” you can more accurately determine if you have hit your CT. Things will just NOT make sense (assuming you have sense and are sensible about your expectations). Those who have hit their CT will be heard uttering things like “Gee, I haven’t eaten a processed food in weeks, I live on veggies and lean meats, I’m eating 1200 cals a day and exercising 500 mins a week and I haven’t lost any weight in three weeks. Gee, that doesn’t sound right.” See what I mean? It just won’t make sense.
Remember, everyone has a CT. It just varies as to when it’s gonna kick in. When it does you have a few choices:
1. Eat even less
2. Eat Cleaner
3. Exercise even more
4. Some of everything
Before you opt for #1 you should first determine if you are on planet earth with what you are really eating, drinking and splurging with. What you eat, as in the quality of what you eat, can have an impact on total food allowed. Next, look at your macronutrient balance. Are carbs and/or fat still too high? Where are those carbs and fats coming from?
Before you opt for #3 you should determine if you are at a level where overtraining has already occurred or is about to occur if you go higher. For women this activity-overtraining threshold is usually in the 600-800 minutes a week (if sustained for longer than a month or so) range and for guys it’s about one-half to two-thirds that of women. I’m not talking about your newly crowned Gold-medal wearing marathoner next door neighbor. I’m talking about average men and women without the genetics or obsessive drive of a freak.
What is usually best to break through the dreaded CT is to maximize time exercising and burn more calories while doing it. If that is already in order then bring activity up 30 minutes a week until that over-training level is about to be reached. Do this without lowering calories. So, ladies, if you are doing 300 minutes a week and have TRULY hit your CT then do 330 next week, 360 the week after and so on. Continue to increase minutes until you are noticing signs of near overtraining (sleep disturbance, strong achiness, immune system compromised, poor recovery, every one and every thing around you sucks and you pretty much think that everyone but you is an idiot etc.) At that point it’s probably time to hold steady and be careful with your training. Guys, you do the same except move your activity from 150 minutes a week up 30 minutes a week until you are in the 300-400 range, maybe more, with the same near over-training guidelines I have given here and elsewhere.
Once you have truly done the preceding three paragraphs and at least two full weeks have gone by with no weight loss you get to begin reducing calories. “Well by how much Mr. Smarty Pants?” I can already here you asking. Once CT has truly hit it can get silly. Most women will do well in the 1000-1200 calorie range. Most guys in the 1300-1500 calorie range. The big lie kept secret in the magazines and “diet” books though is it is NOT uncommon once the CT has been reached for women to have to dip well under 1000 cals a day. Many need to live in the 700-800 range until their weight goal is reached-some even a bit less. For guys? Contrary to what the hucksters elsewhere will tell you it’s NOT uncommon for guys to have to dip below 1500 calories, with many living in the 1100-1300 calorie range until their goal is reached. Some will have to dip just under 1000 calories to achieve their goal.
Keep something in mind here. When I say “goal” I’m referring to whatever the ultimate, low-body fat for you is. That may be 12 percent for some women. It may be seven percent for other women. It’ll vary. For guys it may be ten percent or five percent. The massive variance on WHEN the CT will hit is matched by the massive variance on what your ultimate, realistic low body fat is.
I must give a cautionary piece of advice for those who do find they need to dip below 1000-1200 calories a day. You MUST supplement with a quality multi-vitamin like The Bridge. You SHOULD supplement with 500-1000mg of extra, separate calcium taken with food. You SHOULD supplement with omega-3 fatty acids from fish oil or a combination of fish and flax oils if you don’t consume 2-3 servings of salmon a week. You should keep your carbohydrate intake to between 30 and 40 percent. Fats should be kept to between 10 and 20 percent. Proteins will make up the rest.
As you can see, no where in this article, did I EVER say you couldn’t achieve the lowest body fat you have ever imagined achieving. You can. There may come a time, however, when you need to re-evaluate what you’ve accomplished, where you are, what your health and lifestyle is like, and what you really want out of those last 10 pounds or whatever. What you will REALLY get by achieving that super low body fat is something only you can define. Achieving your goal is always doable and only you can decide if the cost to benefit ratio makes it worth it.
I hope you have a better understanding of what a REAL stall is, what to do if you believe you truly have stalled, and why your next-door neighbor at your same age, sex, height and weight has little trouble dropping 30 pounds and you seem to stall everytime once you’ve lost 15.
Before I conclude let me caution you one more time against automatically blaming your CT as the reason you are currently stuck. Most times (read that again) it is NOT the CT causing the stall. It’s food quality, food allergies, food addiction, food quantity, alcohol and overall energy balance is out of whack. This means it’s PROBABLY the case for you right now if you are stuck.

Even with all the information available about weight loss, the same diet mistakes are being made over and over every day. We’re not talking about little slipups here where you ate a slice of pie that was not on the plan, but big mistakes that lead to Weight-loss failure. Understanding these errors can help you develop the attitude that will lead to permanent weight loss for you.
1. The All Or Nothing Attitude
All or nothing dieters will often pick out a complicated diet that is almost impossible for them to maintain. Before beginning, they will search the kitchen for anything that does not fit the plan and throw it in the garbage. They are planning to be the perfect dieter, and so they will be, for one day, three days, seven days or even a couple of weeks. Then, inevitably, something happens that means they cannot keep to the diet and the weight loss program is out the window. Immediately the whole thing is ruined in their eyes and the diet is over.
If you are this kind of dieter you need to ask yourself some tough questions. Do you really want to lose weight permanently, or just lose a few pounds so that you can enjoy putting them back on again? The way forward is to make small changes to what you eat so that you have a slow but steady weight loss.
2. The Attitude of Sacrifice
Another common mistake is to view your diet as a period of sacrifice. You do not allow yourself the foods that you enjoy most while you are on your way to your target weight loss. You may have a great diet plan and be very successful in weight loss, but what happens when you reach your weight loss goal? If You have not learned to eat ‘bad foods’ in moderation so in the very beginning, you are likely to go out of control. It is better to include a little of everything in your diet and learn to enjoy it in small quantities.
3. Goal Failure
Setting achievable weight loss goals is vital in any weight loss plan. Goals should be clear, realistic and set out in writing. While you probably have an ideal weight loss goal in mind, unless you are only slightly overweight it is probably too distant to be useful. An acheivable realistic goal would be to lose two pounds per week for the first five weeks and then one pound per week after that. Some weeks you will lose more and some less, some weeks you may even gain. If exercising is part of your plan you maybe replacing Fat with Muscle. Muscle weighs more than fat Track your progress on a graph. You will see that ups and downs are natural and do not stop you from progressing steadily toward your major weight loss goal.
If you have been making these mistakes, do not worry. The most important point in dieting as in so many other things is to move on. Learn from your failures and successes. Don’t use a mistake as an excuse for giving up. The only way to achieve your weight loss goal permanently is to make a commitment to become a healthier person. Learn to enjoy food in moderation and you have every chance of reaching your weight loss goal and avoiding these bad diet mistakes.
To Your Health,
LG Williams

Many people are confused as to how The Biggest Loser show participants could lose so much weight the first week yet lose nothing the second week.

Actually one person even gained a pound. So, I want to explain what the confusion is and what exactly happens when you have that rapid weight loss. So, why did people see such amazing results the first week and see none the second week?

If we just use this show as an example. They saw so much weight loss in the first week because they obviously tell you that they are on a special type of diet, they don’t really go into the details of what it is, but I can assume that it’s a higher protein, low carb diet. These people are obviously 300/400 lbs because they were eating too much, they were over eating, ingesting thousands and thousands of calories. So, when they got to The Biggest Loser, of course they restricted those calories and put them on a special type of diet.

Glycogen is created from the carbohydrates and starches that you eat. So, for every gram that you store in your body, you also store 3-4 grams of water. If you look at it from the stand point of maybe someone was eating 500 – 700 grams of carbs and they were storing all this glycogen and they cut it to 200 grams of carbs, well you can also cut out about 3-4 grams of water for every one of those carbs you just cut out. And obviously that’s weight on the scale.

The metabolism kind of goes into shock when this happens so you lose all that glycogen and the extra grams of water which is weight in the end, and then not to mention they were exercising like crazy which none of them had really done before, so they’re going to lose water weight anyway from the amount of perspiration and body changes that are taking place and all the stuff that your body has to do to adapt to that exercise now. Your body will fluctuate 3-4% in body weight weight on a daily basis. If you look at it from the stand point of some of those men are 300-400 pounds, a 3 %- 4 % change could be, 12 pounds in either direction. And obviously women that are 200 lbs or 250 lbs, you’re looking at maybe 10 lbs in either direction, 8 lbs in either direction, somewhere in there. Women tend to fluctuate even more then men in regards to water weight on a daily basis just because of the hormone levels. When you saw the weight loss they were getting, such as 15 lbs, 18lbs, I think someone lost 29lbs. Most of that is the initial shift because of eating less carbs, eating less calories as well as just general water weight loss because of the increased activity that they were now doing.

It’s very important for people to understand that when you start, you can see these dramatic results but it’s permanent lifestyle changes that allow you to have fast, safe permanent weight loss but its permanent in the sense that you can start by taking off 15 – up to 15lbs in 30 days, but things are going to level off, and you have to make behavioral changes, you have to change your life. There are no quick fixes for anything.

If you go to the extreme and say, and again we don’t know exactly what diet The Biggest Loser people are on, but a lot of people go on what they call, a true low carb diet, and a true low carb diet is, maybe 30 grams of carbs for the entire day. It’s low. It’s essentially nothing. When you go on that type of diet it really wreaks havoc on your metabolism, Your goal is to be cycling your carb intake which is going to get you that fast weight loss, but not sacrifice your metabolism because you want that metabolism to be fast all the time. That’s the number one goal.

Your body works a certain way and that’s true for all of us, so you need to know the science behind it and while you can lose weight fast, safely and keep that metabolism up, you’re going to need to make those permanent lifestyle changes to keep it off.

Don’t get caught up in these changes, these extreme changes of “Man how did they lose 30lbs and I can’t lose a pound.” You got to compare apples to apples here and see what positions their in and see what you’ve been in because as you noticed as you watched the second week of the biggest loser, those guys lost 2lbs, 3lbs, someone gained a pound and that’s their body going through that transition and almost going into a survival mode. I think you’ll find that as you keep watching the show; their weight will start to be more consistent where they’ll consistently lose 2lbs of fat a week or 3lbs of fat a week.

You won’t see this wild swing of losing 30 lbs then losing 0 lbs even though they worked just as hard and ate just the same, because your body’s going to adjust, and your body – your metabolism will slowly speed back up and the goal is to try not to get that metabolism to slow down to begin with, try to keep it up at an elevated rate so that it is a consistent, permanent weight loss.

Losing weight can often be daunting and some weight loss techniques involve significant lifestyle changes. There are so many simply changes you can make to your diet to dramatically reduce your calorie intake, and increase subsequent weight loss. This article focuses on easy lifestyle changes designed to help you lose at least 0.5kg a week. To lose weight all you need to do is make sure you burn more calories than you consume. To lose 0.5kg a week you simply need to make sure that each day you burn 500 calories more than you consume. So if your weight is stable and you want to lose 0.5kg a week you need reduce your calorie intake or increase calorie expenditure to the tune of 500 calories a day. This may seem like a lot however there are so many easy things we can do to achieve this. Did you know that a 600ml bottle of coke has 285 Calories in it? Or that a slice of chocolate mud cake has 390 Calories? That means if the only changes you made to your daily diet was to cut out your bottle of coke and cake you would lose over 0.5kg a week. At the bottom of the article is a list of commonly eaten foods and drinks and some better alternatives to help lose weight. All you need to do to lose weight is look at the foods you eat each day and then find a healthier substitute. Simply make sure your changes are more than 500 calories and this will ensure weight loss of more than 0.5kg a week. Here are some possible changes to lose more than 0.5kg a week. Weight loss change 1: – Glass of water instead of juice in the morning: 123 Cal savings – Replace butter with extra light margarine: 49 Cal savings – Fat free yoghurt instead of full cream: 82 Cal savings – 20 minute jog: 210 Cal savings – No sugar in coffee & low fat milk: 50 Cal savings Total: 514 Cal savings Weight loss change 2: – One glass of wine instead of two over dinner: 135 Cal savings – Portion size reduction for dinner: 160 Cal savings – No biscuit with coffee: 190 Cal savings – Light margarine instead of normal margarine: 37 Cal savings Total: 522 Cal savings Weight loss change 3: – Water instead of soft drink: 170 Cal savings – 1 hour walk: 240 Cal savings – Low fat muffin instead of cake slice: 120 Cal savings Total: 530 Cal savings Weight loss change 4: – Vegetable snack instead of packaged chips: 250 Cal savings – Muesli bar instead of chocolate bar: 160 Cal savings – Lean ham instead of salami on sandwich: 150 Cal savings Total: 560 Cal savings You can make any number of different changes. The idea of this article is to provoke thought about making healthy substitutes to your diet and lifestyle to assist weight loss. It is important to understand what is in all the foods you eat

One of the best ways of staying on track with your weight loss program is to keep a diary of your progress, by recording your weight each day or week and comparing it with your target. You can do this with a hand-written diary, or a spreadsheet or various programs that you buy or download. This will help you see how you are progressing towards your weight loss goal. There are various software programs available that you can use for this and many of the diet and weight loss programs include such tools. Recently a number of online tools have been developed which allow you to keep a weight loss diary simply by accessing a website. This is much more convenient as you can enter data anywhere and at any time and there is no need to download and store the software at home and at work. This is especially convenient when the tool also allows you to record details of your food eaten and exercise you have undertaken. You can enter your lunch details or lunchtime jog, walk or swim exercise, straight away immediately after you have eaten or finished the exercise. But there is much more on offer – Food, Exercise, and Calorie Deficit!
What are the features to look for when choosing an Online Weight Loss Tool?
Weight and Target Weight
The tool should allow you to enter your weight each day or week and compare it with your weight loss target for that day that week. For example, let’s say you want to lose 2 pounds or 1 kilogram per week towards your final goal. The program should allow you to enter your weight (say 100lb) in a diary and compare it with your daily and weekly target (say 99lb), and show both on a graph for your program. There are various tickers and other tools for doing this, but most do not allow you to compare your daily weight with your daily target for that day. This is essential to keep you on track.
Calories Eaten
The tool should allow you to record the number of calories (or kilojoules) eaten each day. There are lots of calorie counters available, but most are too complex and a pain to use. Most people have very similar meals especially for breakfast and lunch, and a small number of dinner meals that are regularly eaten. The best tools are those that allow you to work out the calories for each meal once, and then record the meal details and calories for the meal in a table. Then you can easily work out your calories eaten in a day by having the tool add up the calories for each meal you have eaten that day. You want to be able to add meals and make simple changes, for example halving your portion sizes or eating 2 apples rather than one. The tool should allow you to record meals, portion size and calories and add up your calories for the meals eaten each day.
Calories Burnt through Exercise
The tool should allow you to record the total calories burnt through exercise each day. It should help you work this out once and record it, without the need to go through the tables each time. Most people have a small number of exercises that they undertake for their program. For example, – walk at a fast pace for 5 km, jog slowly for 10 km, swim at moderate pace for 10 laps of the pool, half hour workout at the gym. The energy expended depends on you weight, vigor, and time and distance for the task. There are lots of tools for calculating the calories burnt for each of your tasks. But the best allow you to record your own exercise tasks and their calories burnt values, once in a list. You can then easily work out your total calories burnt each day by adding up the calories for each of the tasks done each day. The tool should do this for you, and allow you to record total calories burnt through exercise.
Basal Metabolic Rate and the Calorie Deficit
Your Basal Metabolic Rate is the energy you consume in maintaining your basic metabolism doing your routine activities – that is during ‘rest’ or your normal daily life.
It is the energy needed for your body to maintain itself and the energy needed for all the routine things you do each day. Your exercise program consumes extra calories on top of this. Your Basal Metabolic Rate depends and your age, weight and how active you are doing the routine things each day. There are lost of ways of working this out and your tool should allow you to record this. The Calorie Deficit is basically the difference between the number of calories eaten in your food, and the number of calories burnt each day. If you are dieting you will aim to eat fewer calories than you consume, so that your body will burnt fat to make up the difference. Your calorie deficit is the calories consumed in your basal metabolic rate, plus that consumed in exercise, minus the calories eaten in food. It’s that simple! If you have a calorie deficit each day, and you stick to it, you will lose weight! The higher the deficit – the faster you will lose weight. Your online tool should calculate this calorie deficit each day so you can see how you are going with your diet and exercise, and how much it affects your weight loss.
Putting it All Together – Plotting your Progress
Ideally you want an online diary to record your weight each day or week and see how it compares with your target. Also, you want to record your calories eaten and burnt through exercise, and estimate your calorie deficit. You also want to see your data plotted on graphs so you can monitor your progress, and see the relationship between weight loss diet and exercise. This is ‘Telling it like it is, Man’! Is your weight at or below your target? How many calories have you eaten? How many calories have you burnt? How large is your Calorie Deficit? You need tables to show this information and graphs to display and compare these values. You need to know if your program is working and how to fix it!
Conclusion
So keep these ideas in mind when you are looking for an Online Weight Loss Tool for monitoring your weight loss program. One new tool that does this is Desizeme.com, but there are others that provide similar functions. Choose the one that best suits your needs. Online tools offer the convenience of allowing you to record information any time, any where, which will help you keep focused and on track to achieve your weight loss goal.