10 essential steps if you want to lose weight fast from How To Lose Weight Healthy - How to lose weight fast

Not all weight loss programs are effective. There are a lot of things to consider before you go and try out a diet or exercise program. The following ten steps are essential if you want to lose weight fast:
1. Consult your physician first
if it is safe for you to undergo a weight loss program. Some people, especially those that are morbidly obese, should have a supervised weight loss program because rapid weight loss could be dangerous.
You must be mentally prepared to lose weight fast.

2. Motivation plays a great role in reaching your weight loss goals. By keeping yourself motivated it will be easier to meet your targets.
3. Your meal plan should be nutritious. When you try to lose weight fast, you automatically think that cutting down on your food intake will be the answer. Actually, just limiting the food you eat is not enough. A healthy choice of foods and in proper amount is the best way to do it.

4. Choose your exercise routine wisely. Some exercise routines may be too much for you. You do not necessarily need to have a rigid routine to lose weight. Even a simple walking and jogging program can actually help you shed the extra pounds. If you are quite comfortable with it, gradually increase the speed, distance, resistance and the intensity of the exercise to achieve faster results.
5. Muscle building exercises. Muscles burn more calories than fat. If you want to accelerate your efforts you can consider adding muscle building exercises to your routine. This will maximize your weight loss efforts since the muscles you add to your body will also work hard to burn those extra calories for you.

6. Water should not be neglected. Since your body has to go through some diet modifications and exercises, it should be replenished with the minerals that you lose in the process. Water loss is rapid in people who exercise; Thus you should keep in mind that you have to replace the fluids you lose from sweating.

7. A positive change in lifestyle. Changing your lifestyle is the surest way to lose weight fast. Since lifestyle is the totality of how you actually live your life, following a healthy route will definitely be a strategy to adapt to your weight loss efforts.

8. Don’t be tempted with sweets and preservatives. There will be cases where you may crave for something too sweet or something too salty.  Whenever your sweet tooth starts bugging you, remember your goals and stay focused.
9. Your weight loss efforts should fit your daily routine. It is not healthy to juggle your jobs, responsibilities at home, plus a weight loss program. This will just stress you more so it is really important to map out your activities. It’s all about time management.

10.Discipline plus patience. Following the said principles is the most essential step in losing weight fast. Without discipline and patience you tend to lose hope and give up everything you have started. Your efforts should not be wasted by being too lax with your weight loss program and being impatient in seeing the results.

 article source http://www.howtoloseweighthealthy.com/

Interval Training is a great way to boost metabolism

Weight Loss Tips to lose weight fast
Interval Training is a great way to boost metabolism
Interval training is training using short bursts of high intensity exercise that are separated by recovery periods of low intensity exercise.You will push yourself beyond your comfort level for short bursts of time. For example walk 3 mins then run for 1 min and keep doing that until 45 mins or up. Gradually you'll be able to perform at the higher level for longer periods of time and burn more calories .

Eat smaller, more frequent meals
Instead of eating three large meals a day, try eating smaller, more frequent meals. Reduce portion sizes at your regular meals, and add small snacks in between each meal.Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. It keeps your metabolism charged and prevents you from getting hungry.
Incorporate Strength Training into your workout If you are not doing strength training then you're missing a key component in your weight loss plan. Strength training increases metabolism by increasing lean muscle mass which helps in long term weight loss. Muscles burn calories and gives you more leaner look. It increases bone density. Strength training can be accomplished by using dumbbells, weight machines, push ups or squats etc.
Aerobic exercise Aerobic exercise refers to exercise that involves or improves oxygen consumption by the body. Aerobic exercise burns a lot of calories, so it directly contributes to weight loss. Start a workout routine . Try 30-60 minutes of physical activity a day . Examples of aerobic exercise : walking, jogging, swimming, brisk walking, running, ice skating, biking, aerobics, rowing, basketball, jumping rope, roller skating, dancing. Examples of stationary exercise machines for doing aerobic exercise: elliptical machine, stationary bike, treadmills, stair-steppers and rowing machines .

Eat fruits and vegetables
Increase your intake of fiber rich foods. Fruits and vegetables are high fiber foods and packed with vitamins and antioxidants. They are low in calories but high in fiber. Fiber is very important for your weight loss goals. Fiber is digested slower, keeps us feeling fuller longer and releases its energy slower which keep our blood sugar levels even and helps us avoid cravings. Increase your intake of fiber rich foods.
Virtual weight loss modelThere are sites offering free weight loss software where you can create your virtual weight loss model and get a mental picture of yourself at your goal weight. Virtual model can be used for inspiration as you can get a good idea of how you will look after reaching your target weight. You can visualize and mentally compare your before and after weight loss pictures.

Replace white rice, bread, and pasta with brown rice and whole-grain products
These products are less refined than their white counterparts and often have much more fiber in them which is digested slower, keeps us feeling fuller longer and releases its energy slower which keep our blood sugar levels even and helps us avoid cravings.

Drink more waterWater suppresses the appetite naturally and helps the body metabolize stored fat. The process of burning calories requires an adequate supply of water in order to function efficiently and dehydration slows down the fat burning process.

Increase your protein intake
Protein makes us feel full. It is also important in replacing and building muscle tissue. Remember, more muscles burn more fat. It helps to increase your metabolism - which burns calories.

Do not skip meals
Skipping meals makes you hungry which you tend to compensate by eating a lot later. Avoid that craving by eating small frequent meals which help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced.

Try drinking a glass of water before a mealWater suppresses the appetite naturally .If you tend to overeat , try drinking a medium to large glass of water 10 to 15 minutes before your meal. It will partially fill your stomach and may reduce your hunger levels.

Eat breakfast everyday
Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day. Do not skip breakfast. If you're on a diet, it's not good to miss the most important meal of the day. Skipping breakfast makes you hungry which you tend to compensate by eating a lot later. Avoid that craving by eating a hearty meal in the morning.

It's okay to eat your favorite foods
Everyone has his or her favorite treats. Simply allow yourself a little indulgence, just do it in moderation. If you deny yourself your favorite food, you'll crave it more and eventually eat it more.

Spice up your food
Spices boosts metabolism, suppresses appetite, reduces fat absorption and add taste to your meal. You can replace high calorie condiments like butter or mayonnaise with garlic, chili, mustard, ginger. Saute vegetables and chicken in hot sauce as opposed to oil.

Eat Negative calorie foodNegative calorie foods are foods, which use more calories to digest than the calories the foods actually contain. For example, if you eat 200 calories of a food that requires 250 calories to digest, then you've burnt an additional 50 calories simply by eating that food. Some of the negative calorie foods are : Apples, Broccoli, Cantaloupes, Carrot, Cauliflower, Celery stalk, Celery root

Take the stairs and park your car further away from the shops
It will help increase the number of steps you take in a day and will burn a few more calories .

Eat slowly
It takes around 20 minutes for your stomach to tell your brain that it is full . Chewing your food longer will help prevent you from over eating.

Cut down the sugar intake
Excessive intake of sugar often results in weight gain and hence cutting down the sugar intake can actually work wonders for you. The more refined it comes, the more your body is going to react negatively to it. Try and substitute synthetic sugar with natural sugar sources like fruits or honey. Sugar in fruits are better for you than the sugar in candy bars, cakes and ice creams.
Don't beat yourself up over a bad dayYou are going to have moments of weakness and times when you overeat. Don't beat yourself up when you overindulge . Instead put yourself back on track the next day. Give yourself credit for everything you have been doing on other days. Every day is different, do the best you can do now. You can workout a little longer and burn some of those extra calories.

Get plenty of sleep
How much you sleep and the quality of your sleep affects food cravings. Studies have shown that sleep deprivation increases levels of a hunger hormone and decreases levels of a hormone that makes you feel full. Inadequate sleep triggers food cravings which may lead to overeating and weight gain. So get your full eight hours each night to stay healthy and fit .
Don't use the word diet as diets don't workIf you want to lose weight, the word diet should be banned from your dictionary. Most diets focus on weight loss rather than fat loss. Losing weight more rapidly means losing muscle tissue which is body's major fat burning component. Change the way you eat and CHANGE THE WAY YOU THINK. Don't ever say "I am dieting" because most diets fail. Diets don't work long term. On most of the diets, you are not eating stuff you will be eating for the rest of your life. You might lose a few pounds but once your diet is over, then you will most likely regain all of your weight again and chances are they'll bring a few pounds extra too.

Visualize yourself thin
Visualise success - Your mind can influence your actions, which can lead to healthy eating and motivate you to exercise and lose weight. Visualize yourself thin. When you continue to visualize yourself as a thin person, your subconscious mind will move you into the right direction and you will exercise to lose weight. Visualization influences your mind and your mind controls your actions. If you want to be thin, picture yourself thin. Think about things you would like to do but can’t do because of your weight. Visualize how you will look when you will lose weight and fit in to your favorite dress.

Cut down or stop any food or drink with high fructose corn syrup
High fructose corn syrup is made from genetically modified corn treated with genetically modified enzymes. High fructose corn syrup is cited by some nutritionists as a leading cause of obesity and is linked to diabetes. High-fructose corn syrup is fueling obesity epidemic.

Keep a positive attitude to maximize your success in weight loss
Negative self talk is our greater enemy than food .To be successful in weight loss, you have to change your attitude. Having the positive attitude is critical if you want to stick to your weight loss plan. Start thinking positive and take care of your mental state. Peace of mind is as important as exercise for weight loss because stress leads to over eating.The stress hormones cause cravings for high sugar and high fat foods.

Portion control
One of the key ways to maintain a healthy weight is to control your portion sizes. Long term weight loss is often achieved through portion control as calories do matter for your weight loss and learning how to control them makes the difference .You have to change the way you eat.

Artificial Sugar - Less Calories, More Side Effects
Google "Aspartame Side Effects"- Artificial sweeteners are just as evil as sugar itself. The best thing to do is to avoid all artificial and chemical sweetener substitutes. Aspartame is the most common form of artificial 'low calorie' sugar. It is found in most diet products and diet sodas. It is also found as a tabletop sweetener for coffee or tea. There is an endless list of side effects that you can get from aspartame. Just google "Aspartame Side Effects" and you will know.

Resolve To Lose Slowly - Set Realistic Goals
Successful weight loss doesn't happen overnight, it takes months and not days. Putting unreasonable pressure on yourself to succeed is not a good idea. When you tell yourself, "I must lose 50 pounds by my sisters wedding" you're setting yourself for weight loss failure. Be sure your goals are realistic.There's no use in trying to reach a 50 lb per month. Resolve to lose slowly. Set short term goals.Healthy weight loss occurs slowly and steadily. Remember, Slow and steady wins the race. Losing weight more rapidly means losing muscle tissue and losing muscle tissue means slow metabolism.

Find good reasons to lose weight
Find out what motivates you. It could be anything- wanting to fit into your favorite dress again , lose weight to feel better and look better or be healthy . Find out what inspires you and why do you want to lose weight? Do it for that reason. Do it for your self.

Reward Yourself
Rewarding yourself for sticking to your weight loss program is a good way to keep yourself motivated. Reward yourself when you accomplish your short term goals, but not with food. You might buy a new book, a new dress or go for a massage. When you reach your target weight reward yourself with something bigger like a vacation or a cruise .
Surround yourself with positive peopleSurround yourself with positive people who believe in you, they will support, encourage and motivate you to acheive your target weight.

What is Metabolism ?

Metabolism is the rate at which your body burns calories in order to maintain itself. Whether you are walking, eating, drinking, sleeping etc. your body is constantly burning calories . Even while we sleep our metabolism is working. Metabolism is a constant process that begins when we're conceived and ends when we die. It is an important process for all life forms. If it stops, a living thing dies.
Total Daily Energy Expenditure or Metabolic Rate Graph

The body burns calories in three ways : Basal Metabolic Rate (BMR) , physical activity , and the thermic effect of food.

Basal Metabolic Rate (BMR)	This is a measure of the energy that your body uses when it is inactive. It represents the minimum amount of energy required to keep your body functioning, including your heart beating, lungs breathing, brain working and body temperature normal. BMR accounts for 60-75% of daily calories burned. This means you burn the most calories while at rest. The faster your metabolic rate the more calories you burn. The number of calories required for basal metabolism varies with sex, age, body size, lean muscle mass and hormones. People with a high percentage of muscle mass burn more calories while at rest. This means it is important to not only lose fat but to gain muscle in the weight loss process. By increasing your total muscle mass, you can increase your metabolic rate which helps in weight loss.
Physical activity	It accounts for around 20% of calorie expenditure .You can determine the amount of calories you burn according to your workout and intensity. Also, you can control the number of calories burned depending on the duration, frequency and intensity of your physical activities.
Thermic Effect of Food	It accounts for about 10% of the total energy used by an average person. It is the energy used by our body when we eat and digest food so that it can be metabolised by the body. In other words our body needs energy to breakdown and process the food.

Interval Training - Great way to boost Metabolism

What is Interval Training
Interval training is training using short bursts of high intensity exercise that are separated by recovery periods of low intensity exercise. It alternates short bursts of intense activity with lower intensity activity. Interval training is a scientific way to train your body to burn more calories. You will push yourself beyond your comfort level for short bursts of time.

For example walk 3 mins then run for 1 min and keep doing that until your 45 mins or up. Gradually you'll be able to run for longer periods of time.This will force your body to burn more calories because when you do the running your body burns more energy. Giving your body this jolt will increase your overall calorie burning both during and after exercise. Interval training shocks your body and causes a greater increase in post exercise metabolism than regular cardio.

Acai Berry And Weight Loss

For many centuries, the health benefits of acai berry was unknown outside of the Amazon , but today more and more people are discovering the health enhancing power of this antioxidant-rich berry.

Benefits of Acai Berry -

Acai Berry cleanses and detoxifies the body of infectious toxins and accumulated fats from the body, which leads to weight loss.

Acai Berry increases the metabolism in the body, which helps in burning fat from the body. It is s a natural product available at reasonable cost. It helps in weight loss only if a person is willing to control his diet. None of the product will work if the person is eats carelessly.

Acai Berry is a rich source of protein and dietary fiber which helps in weight loss.

Acai Berry helps in sound sleep.

It has high levels of omega 6 and omega 9 fatty acids which play a role in lowering cholesterol level.

Anti aging - Acai Berry slows down the aging process.

Superfood - It is known as one of the most powerful superfood (a general term used for foods that provide significant nutrition and are believed to fight diseases)

Acai Berry And Weight Loss

For many centuries, the health benefits of acai berry was unknown outside of the Amazon , but today more and more people are discovering the health enhancing power of this antioxidant-rich berry.

Benefits of Acai Berry -

Acai Berry cleanses and detoxifies the body of infectious toxins and accumulated fats from the body, which leads to weight loss.

Acai Berry increases the metabolism in the body, which helps in burning fat from the body. It is s a natural product available at reasonable cost. It helps in weight loss only if a person is willing to control his diet. None of the product will work if the person is eats carelessly.

Acai Berry is a rich source of protein and dietary fiber which helps in weight loss.

Acai Berry helps in sound sleep.

It has high levels of omega 6 and omega 9 fatty acids which play a role in lowering cholesterol level.

Anti aging - Acai Berry slows down the aging process.

Superfood - It is known as one of the most powerful superfood (a general term used for foods that provide significant nutrition and are believed to fight diseases)

Acai Berry And Weight Loss - Videos

For many centuries, the health benefits of acai berry was unknown outside of the Amazon , but today more and more people are discovering the health enhancing power of this antioxidant-rich berry.

Benefits of Acai Berry -

Acai Berry cleanses and detoxifies the body of infectious toxins and accumulated fats from the body, which leads to weight loss.

Acai Berry increases the metabolism in the body, which helps in burning fat from the body. It is s a natural product available at reasonable cost. It helps in weight loss only if a person is willing to control his diet. None of the product will work if the person is eats carelessly.

Acai Berry is a rich source of protein and dietary fiber which helps in weight loss.

Acai Berry helps in sound sleep.

It has high levels of omega 6 and omega 9 fatty acids which play a role in lowering cholesterol level.

Anti aging - Acai Berry slows down the aging process.

Superfood - It is known as one of the most powerful superfood (a general term used for foods that provide significant nutrition and are believed to fight diseases)

Watch Video - Acai Berry Diet & Benefits