Ways to lose weight fast

If you want to lose weight, you're not alone. Almost half of all Americans are trying to lose weight at any given time. While there are many things you can do to shed pounds, losing weight too quickly can be dangerous. Fad diets, diet pills, and fasting may help you reduce the number on the scale, but these methods can cause severe health complications. However, if you are generally healthy and you're determined to drop several pounds quickly, there are some techniques and tips you can adopt to help you reach your short-term goals.
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Healthy Eating Habits

Change general nutrition and lifestyle habits. Adopting a number of simple but significant dietary and behavioral changes can be enough to jump-start weight loss for many people. Combining the suggestions below with your short-term diet plan will enhance your chances of reaching your weight-loss goals faster and maintaining those results in the long-term.

lose weight

Develop a healthy and personalized meal plan. Figure out how much you should be eating by scheduling a consultation with a dietitian or a physician to discuss your weight loss goals, special dietary needs, current eating habits, and potential areas for improvement.

Choose meals that have a healthy balance of vegetables, fruits, whole grains, low-fat dairy, and lean proteins. A typical dinner plate should be filled with half vegetables or fruits, half whole grains and lean protein.

Plan your meals in advance. This can help you incorporate more nutritious foods into your diet and limit your calorie intake.

Determine your daily calorie needs. Your individual calorie needs will vary based on age, gender, height, and activity level. Knowing exactly how much your target daily intake is will help you stick to your diet.

Monitor the number of calories and grams of fat you consume each day and try not to exceed USDA guidelines.

Keep a food diary. Write down every meal, snack, and drink you consume as well as the approximate quantities for an entire week.

• When possible, write down the number of calories in each food you eat as you eat it.
• Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat.
• Don’t forget to include coffee mix-ins, condiments, and other additions to your daily diet.
• Once you have done this, you should be able to estimate your typical daily calorie intake and compare it to your goal with an online calorie calculator.

Identify your food triggers and plan accordingly. Careful planning can help you avoid trigger foods and empty calorie traps you may have identified in your food journal. If you don’t purchase these foods or if you plan meals in advance, you will be less likely to sabotage your diet when pressed for time.

Watch your portion sizes.

Watch your portion sizes. Look for healthy, delicious meal and snack ideas online or in cookbooks, and create a menu for the week. Make a list of what you'll need for these meals, and don't stray from your list when you get to the grocery store. Looking at market circulars can also give you ideas and even cut costs by buying weekly sale items and seasonal produce.

• Incorporate appropriate portion sizes into your meal plan. For instance, a healthy snack of almonds and dried cranberries can turn into a huge calorie source if you don’t pay attention to quantities. Also, preparing pre-apportioned healthy snacks can help you avoid mindless overeating and can make it convenient to grab a healthy snack.

Don’t skip meals. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, keeps your energy levels high, and may help you resist the urge of high-calorie snacks throughout the day. Plan to eat a snack or meal every 2 to 4 hours to keep your metabolism active. Eating regularly also keeps your blood sugar stable and reduces unhealthy calorie binges or deviations from your meal plan.

Select smart substitutes for unhealthy sources of fat, sugar, and calories. Most foods have healthier counterparts that will allow you to enjoy your favorite foods without unnecessary fat, sugar, and calories. Exchanging high-calorie and high-fat foods and drinks for healthier alternatives can help you lose weight faster.

Snack smartly.

Snack smartly. Swap potato chips and candy bars for snacks that are nutrient-rich and low in calories and fat. Avoid processed and packaged foods when possible, or buy snacks that have single-serving packets of 100 to 200 calories. Healthy and easy snacks include nuts, rice cakes, fresh or dried 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, but avoid fatty dressings or dips. Fruit provides a good source of soluble fiber, releasing energy more slowly and keeping you feeling full longer. Low-fat dairy products, such as yogurt or cheddar cheese, can also be healthy snacks in moderation. Try combining string cheese with a handful of grapes, spreading peanut butter on a few crackers, or dipping sliced red pepper into a few tablespoons of hummus.

Sip on low-calorie teas, seltzer, or water instead of soft drinks, energy drinks, flavored coffees, and martinis. Cutting calories with substitutions can be a lot easier than you might think. For example, a tall latte in the morning may pack 500 calories. Since a pound of body fat (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound per week. If you eat salad frequently, try substituting a low-fat vinaigrette for your ranch or blue cheese dressing. Similarly, cook with a tablespoon of olive oil instead of butter, for instance, or opt for skim milk instead of whole.

Choose lean meats.

Choose lean meats. Poultry and fish are naturally low in fat, and certain fish like salmon, sardines, and fresh tuna are an excellent sources of antioxidants and Omega-3 fatty acids, which are beneficial to your health. Ask your butcher for lean cuts of beef or pork if you choose to buy them, and trim visible fat from meat before cooking. Consider eating vegetarian a few days each week. By replacing meat with nutritious foods like beans, tofu, or lentils, you can cut significant amounts of your daily calorie intake while adding many nutrients to your diet.

Replace high-calorie side dishes with healthier alternatives. For instance, exchange cheesy pasta or mashed potatoes with steamed vegetables or salad.

Drinking water instead of soda, coffee, alcohol, juice, or milk may help you cut hundreds of calories per day. Increasing your water intake can also help your body efficiently use nutrients, keep you energized, get the most benefit from your exercise routine, and feel full longer. If you can handle substituting water for all other drinks for a week, you can expect faster weight loss and see dramatic improvement in energy levels and even appearance very quickly.

Avoid tempting grocery aisles. Avoid the areas in the grocery store that stock sodas, cookies, ice cream, pizzas, and other fattening and highly processed foods, so that you are less likely to purchase unhealthy options.

step by step guide to have the one click here

Prepare your meals at home instead of buying fast food.

The Mayo Clinic Diet. This plan was developed by the world-renowned medical research and treatment clinic to jump-start weight loss and promote a long-term plan for healthy and sustainable weight loss. It advertises a possible weight loss of up to 10 pounds in the first week, although results slow afterwards. This is one of the few diet plans with immediate weight loss results that are healthy to maintain in the long-term. It focuses on breaking unhealthy habits, creating healthy habits, and learning to eat and exercise well for life.

Fad Diets

Fad diets are any diets that are based on popularity and not scientific information. There are a variety of problems with fad diets. They are short-term solutions; if you stay on a fad diet for more than a few days, you could cause your body serious harm. Fad diets aren't the way to go if you want to permanently lose weight. They may work short term but most likely you will gain the weight back after a bit. You should always consult your healthcare provider before beginning any kind of weight loss program to make sure your body can take the added strain to its system. Here are some popular fad diets with simple instructions that claim to result in fast, short-term weight loss:

The Cabbage Soup Diet. This diet works by only eating very specific foods for a week.

• It involves eating a low-fat, high fiber diet.
• You mainly eat a special type of cabbage soup, but you can also have moderate portions of certain fruits and vegetables, occasional meats and rice, a minimum of 4 glasses of water and a multivitamin each day.
• This diet lasts 7 days and is not recommended as a permanent solution for long-term weight loss. With this diet you reduce your food intake so much you basically starve yourself for a short period of time.

The Salt-Free Diet. This diet helps you lose water weight by eliminating water retention in the body.

• On this diet, you cannot have any salt, which includes not only table salt, but also all the added sodium found in pre-packaged and prepared foods.
• This involves preparing sodium-free products at home or avoiding processed foods all together, which also means avoiding to eat out at restaurants.
• It also involves drinking up to 2 liters (about 8 cups) of water each day to replenish essential bodily fluids, although green tea is also allowed in moderation.
• Many prepared foods have as much as 30% of your daily value. You get your daily requirement of sodium from a healthy diet; too much can cause you to retain water weight.
• Because some dietary salt is essential for good health, the Salt-Free Diet should not be followed for more than one to two weeks.
• It's important to note that this diet is more effective for those people who tend to retain water more easily than others. If you're not sure whether you're particularly prone to water retention, pay attention to your hands and feet the next time you eat something salty. If your rings are more difficult to take off, or your shoes become tighter after a salty meal, those are signs that your body is sensitive to sodium.
• Note that this diet won't make you lose any fat. It'll simply reduce your water retention and you will quickly regain the water weight once you go off this diet.                                                                    
• Tips                     
                                                                                                                                                        1) Identify your source of motivation and your ultimate weight loss goals. Try writing down the exact reasons that stimulate you to reduce your weight so that you have a constant visual reminder of your goals, and be confident that you can succeed.                                         
                                                                                                                                                        2) Choose specific goals and cross them off a list as you achieve them. This will allow you to see regular progress while still keeping the main objective in mind. Putting up a picture of yourself on the refrigerator from thinner days may remind you that every time you drop a pants size, you are getting one step closer to both the old and new you.
  3) Be realistic but stay optimistic. Set an achievable goal for your weight reduction. If the aim is not practical then you will easily get disheartened and stop following your regimen. Keep in mind that even with minimal weight loss, toning muscle by weight training can give you a slimmer appearance very quickly.
                                                                                                                                                              4) Build a support network. Supportive friends and family members can help you lose weight and maintain your weight loss. Similarly, online and in-person weight loss support groups can offer advice, companionship, and encouragement. Being accountable to even one person increases your chances of successful, speedy, and long-term weight loss. Even better, encouraging a friend or family member to participate in your diet and exercise plan can help improve their health as well.
                                                                                                                                                        5) Health professionals recommend a slow and steady weight loss of 1 to 2 pounds per week through a combination of healthy diet and moderate exercise.
                                                                                                                                                        6) The healthiest way to lose weight quickly combines a healthy and nutritious diet, proper hydration, and a moderate and varied exercise routine. If you use a fad diet or other rapid weight loss technique to drop a few pounds very quickly, switch after a few days or weeks to a long-term weight loss plan that promotes healthier weight loss to protect your health and promote sustainable weight loss.
                                                                                                                                                        7) If you are severely overweight, losing even a few pounds can improve your health by lifting your mood, helping you sleep better and raising your confidence about the way you look. It can also improve your metabolism and the way your body regulates blood sugar, reduce your risk of many chronic illnesses, and take strain off of your joints and organs.
                                                                                                                                                        8) Remember that strategies other than those focused on weight loss can result in an improved health and beauty. Be sure to wear clothing that fits well, take care of your skin and hair, maintain proper posture, and never underestimate the power of an enthusiastic smile.
                                                                                                                                                        9) For maximum health, especially if you are changing your dietetic routine in any drastic manner, start a diabetic diet of vegetables, fruits, proteins in small portions of poultry, fish, eggs, and meat. Build your diet from there.
  
  

how to get a six pack

Strengthen your abdominal core muscles and lose your body fat. The concept may sound simple, but putting it into action can be quite challenging. It will take dedication, time and patience to get a six pack; but in the end, the effort is well worth it. To get six pack abs you need to do two things: lose fat and build muscle . You get this by dieting and exercising daily. You can have the most toned and muscular abs, but it will not show if there is a layer of fat over them. This article will discuss ways in which you can accomplish both of these goals

what to eat for six pack abs

Eat smaller dinners. Large dinners tend to hurt a fat loss process because most people aren't very active after dinner. This is the basis for advice along the lines of "don't eat anything within a certain number of hours before going to bed". The claim that your entire dinner is stored as fat isn't entirely true. The process is more complicated than that, but the fact you don't move after dinner is enough to hurt your cause. You can offset this by eating a larger lunch or snacking healthily before dinner. Fresh fruits or vegetables are excellent choices for curbing appetite not to mention other health benefits. A handful of nuts might do the same. Drink a large glass of water before sitting at the table.

Eat breakfast. Many people skip breakfast because they don't have time for it. The harm of skipping breakfast from a weight loss perspective is it makes you eat a huge lunch since your body hasn't had anything in the past 12 (or more) hours. When you eat a huge lunch you get that after meal drowsiness so now you're both unproductive and inactive. Cereals don't take much time to prepare and consume, and most of them are very healthy nowadays. If you are extremely pressed for time, consider grabbing a box of breakfast bars or a smoothie and throwing one in your bag when you leave for work or school. Some breakfast bars out there are also excellent sources of fiber. Even an apple or a yogurt is better than nothing. Ideally, your breakfast should be the biggest meal of the day, lunch the second, and dinner the smallest.

Lift weights.

Lift weights. The more muscle your body has, the more calories your body burns, even at rest. Plus, resistance training is important to limit the amount of muscle mass lost whilst reducing your calorie intake. If you only do cardiovascular exercises (running, playing basketball, football) without weight training then you may lose the muscle mass, including the muscle in your abs.

Keep metabolism steady. Eating one small meal every three hours that you are awake will not speed up your metabolism, rather, it will keep it going. Your metabolism goes and slows with your food intake and eating something small every three hours will keep that metabolism burning calories and will help you lose weight. Every meal should include lean protein, so that your body won't need to break down your muscles for fuel, which would shrink your abs as well as slow down your metabolism.

Drink more water every day.

Drink more water every day. To find out how much water you need to drink as a minimum per day, halve your weight (in pounds) and that is how many ounces of water you need to drink. So a 150lb person would need to drink a minimum of 2.2 liters a day. It sounds like an absurd amount of water, but you get water from the food you eat, and you can drink teas and pure fruit juices to make up some of the quota.

• Drinking too much water (several liters, especially while sweating) can dangerously dilute certain salts and minerals. If you are exercising heavily and sweating a lot, you will need to replace your salts as well as fluids. Supplement your water drinking with a sports drink or potassium rich fruits such as bananas and apples.

Whole grain pasta salad

Switch out refined grains for whole grains. In a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains. A diet rich in whole grains changes the glucose and insulin response in your body, which hastens the melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin (the fat that you can see and grab).

Build Muscle

Do crunches.

Do crunches. Lie on the floor (with or without a mat) with your arms in front of your chest or with your hands lightly touching your temples (never behind your head). Bend your knees. Raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles. It is very important to not lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off the floor. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground.

Decline barbell sit ups (advanced)

Do sit ups. Lie on the floor, feet on the floor, knees up and hands crossed on your chest. Have someone hold your feet down, or wedge them underneath something heavy. Sit all the way up, lifting your lower back off the floor along with your shoulder blades. Keep your back straight (no hunching). Lower yourself down. Repeat. Once this becomes relatively easy for you (i.e. you can do a quite a bit with ease) start adding more challenges. Find an incline bench. Do weighted sit ups. Hold a weight on your chest while you do these. As these become easier, hold heavier and heavier weights.

Train your entire core.

Train your entire core. To build really great abs it's important to first understand what abs do. Their full name is 'rectus abdominis'. The 'rectus' bit, is Latin for 'straight, proper, upright'. Contrary to popular opinion, the abs' primary job is not to curl you up into a ball, but they work together with the back muscles to maintain correct posture and stabilize the spine. These muscles are not just for show! So the best exercises for abs are ones that force your entire core to go into overdrive to support your spine. Some exercises that do this are squats and deadlifts. These exercises will train your entire core to work together to do what it is designed to do. At the same time they will also train a lot of other muscles (e.g. glutes and quads).

Do leg lifts.

Do leg lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs. If you're using this piece of equipment, you can make it easier by just raising your knees to your chest. It's more difficult to raise your legs to a horizontal position with your legs straight. This helps firm up the lower abdomen. If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or, hang from a pull up bar and raise your legs in front of you all the way up to the bar.

Do jackknife sit ups. Lie down flat on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to Kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. "spread out") and repeat. Don't let momentum bring you down, slowly put your hands and feet back on the ground. Place a weight between your feet when you think you can handle it.

Do static holds.

Do static holds. Put your body into the push-up position but with your elbows on the floor, and your whole body flat. This position is known as the static hold position, or the plank, and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs. Hold this position for as long as possible. Beginners should be aiming to start off with at least 45 seconds, while seasoned ab workers are known to achieve over 5 minute static holds. To perform the side static hold, roll onto one side of your body and lift into the same position as before, but this time only one arm will be on the ground with the other arm pointed straight up the air and your non weight bearing leg resting on your bottom leg. Once again, hold this for as long as possible.

Train your oblique muscles. It's not as important to work on your oblique muscles at first, but eventually you'll want to start working these too. These are the muscles to either side of your stomach. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts. There are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc. Be aware though, that many beginners tend to have weak obliques compared to their abs (it simply isn't used as much in daily life) so go easy on the sides at first.

• Do bicycle crunches. Lift your feet off the ground while doing the crunches by alternating each leg in the air. Bring your left knee up toward your right shoulder and then your right knee toward your left shoulder.

Find new ways to crunch, bend and twist in your daily life. Some possibilities include:

• 
  

  Use a stability ball.
  Use a stability ball. Do your crunches on the ball to introduce instability to your workout, which will improve your balance too. There are also lots of core exercises that cathe way. Do this as often as you are comfortable or at times when it won't look weird. You can bend forward from the hips or, if you're really into it, bend at the knees too and really "sink" out of the way.
• Add complex core-movements to your workout. That will boost your overall body constitution tremendously. For example, combine push-ups with rows. Go into a push-up position on two dumbbells. Now don't do a push-up, but instead start to row alternating dumbbells. See how much power you need only to hold balance? Combine exercises! Be creative. Tension is your friend.
  To get six pack abs fast click here

 Tips

• Be sure to exercise your back muscles just as much as your abdominal muscles or you might develop poor posture.
• Supplements can be useful, but they are just what they advertise themselves to be; supplements. There is no magic pill to make you lose weight with no work. There are some supplements out there that can help you lose weight by increasing your metabolism or by helping you curb your appetite, but you still have to work. Most tend to be "snake oil" and will not really give you any results while costing you great deals of money. And remember, even if they DO help, all supplements still require the consumer to watch their diet and increase their exercise. A simple multivitamin or mineral pill is likely all that most people will need.
• Opinions on weight loss and muscle training routines are like noses - everyone has one but they're all different. In the end, you should find something you enjoy and that you will stick for life. Over time, you can modify it until you get the results that are right for you.
• Make sure you give yourself adequate amount of rest (8 hrs for adults, and 8-10 hrs for kids and teenagers). When exercising you actually break down the muscle and if you give then the proper time to heal (and eat the proper foods) they will grow back stronger than before.
• It's a genetic fact that for some people there will always be just a little more fat over the muscle layers than we'd like. That's the way nature is and forcing your body to lose more than that can be a very dangerous effort.
• Many people's abdominal muscles are off-set, which can give the illusion of a 5 pack, 4 pack, or even 3 pack depending upon your genetics, the thickness of your abs, and your present level of body fat.
• It may help to use a record-keeper or plan book for your exercise program. Exercise journals are fantastic for this purpose because as you enter daily information in the journal, you're putting together a complete record that can be referred back to in the future.
• If you feel you need to, ease into the changes in your lifestyle. Start eating breakfast. If you have difficulty with this, start with a couple glasses of water or a large cup of coffee right when you wake up. It'll go down easy and prepare your stomach to get back to work. Cut the amount of dinners little by little. For the exercises, start slow and increase pace and/or repetitions as you are comfortable. Attempting lifestyle changes in a drastic, sudden manner can backfire. Do what you can but don't sell yourself short.
• Make a photo diary of your body but don't take pictures too often (once a month is fine). Don't study your pictures intensely since you might not get motivated if you don't see a difference. If you are consistent in your diet and exercise, you should see changes monthly. Keep in mind that you won't see changes in the mirror everyday since they will be very small improvements.
• Unless you are watching your weight for another reason, ignore the reading on the scale. You may be decreasing your body fat but your weight may stay the same (or even increase) as you build muscle. Muscle tissue is denser than fat so it will be heavier than the same volume of fat. Water weight can also vary your readings by a surprisingly large amount.
• Keep hydrated. Drink lots of water, and eat healthy. Don't deprive yourself from food, it will only make you sick.
• Try swimming. It is one of the most effective ways of exercising your whole body, especially your abs.
• Everyone has abs you just have fat covering them, you have to lose the fat then strengthen your abs.
• Make sure to stretch before all exercises. If not you could injure yourself
• Avoid drinking excessive alcohol as it can slow your metabolism.

Odd Foods that Kill Stomach Fat

If you want to lose weight, you're not alone. Almost half of all Americans are trying to lose weight at any given time. While there are many things you can do to shed pounds, losing weight too quickly can be dangerous. Fad diets, diet pills, and fasting may help you reduce the number on the scale, but these methods can cause severe health complications. However, if you are generally healthy and you're determined to drop several pounds quickly, there are some techniques and tips you can adopt to help you reach your short-term goals.
free presentation

Healthy Eating Habits

Change general nutrition and lifestyle habits. Adopting a number of simple but significant dietary and behavioral changes can be enough to jump-start weight loss for many people. Combining the suggestions below with your short-term diet plan will enhance your chances of reaching your weight-loss goals faster and maintaining those results in the long-term.

Develop a healthy and personalized meal plan. Figure out how much you should be eating by scheduling a consultation with a dietitian or a physician to discuss your weight loss goals, special dietary needs, current eating habits, and potential areas for improvement.

Choose meals that have a healthy balance of vegetables, fruits, whole grains, low-fat dairy, and lean proteins. A typical dinner plate should be filled with half vegetables or fruits, half whole grains and lean protein.

Plan your meals in advance. This can help you incorporate more nutritious foods into your diet and limit your calorie intake.

Determine your daily calorie needs. Your individual calorie needs will vary based on age, gender, height, and activity level. Knowing exactly how much your target daily intake is will help you stick to your diet.

Monitor the number of calories and grams of fat you consume each day and try not to exceed USDA guidelines.

Keep a food diary. Write down every meal, snack, and drink you consume as well as the approximate quantities for an entire week.

• When possible, write down the number of calories in each food you eat as you eat it.
• Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat.
• Don’t forget to include coffee mix-ins, condiments, and other additions to your daily diet.
• Once you have done this, you should be able to estimate your typical daily calorie intake and compare it to your goal with an online calorie calculator.

Identify your food triggers and plan accordingly. Careful planning can help you avoid trigger foods and empty calorie traps you may have identified in your food journal. If you don’t purchase these foods or if you plan meals in advance, you will be less likely to sabotage your diet when pressed for time.

Watch your portion sizes.

Watch your portion sizes. Look for healthy, delicious meal and snack ideas online or in cookbooks, and create a menu for the week. Make a list of what you'll need for these meals, and don't stray from your list when you get to the grocery store. Looking at market circulars can also give you ideas and even cut costs by buying weekly sale items and seasonal produce.

Incorporate appropriate portion sizes into your meal plan. For instance, a healthy snack of almonds and dried cranberries can turn into a huge calorie source if you don’t pay attention to quantities. Also, preparing per-apportioned healthy snacks can help you avoid mindless overeating and can make it convenient to grab a healthy snack.

Don’t skip meals. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, keeps your energy levels high, and may help you resist the urge of high-calorie snacks throughout the day. Plan to eat a snack or meal every 2 to 4 hours to keep your metabolism active. Eating regularly also keeps your blood sugar stable and reduces unhealthy calorie binges or deviations from your meal plan.

Select smart substitutes for unhealthy sources of fat, sugar, and calories. Most foods have healthier counterparts that will allow you to enjoy your favorite foods without unnecessary fat, sugar, and calories. Exchanging high-calorie and high-fat foods and drinks for healthier alternatives can help you lose weight faster.

Snack smartly.

Snack smartly. Swap potato chips and candy bars for snacks that are nutrient-rich and low in calories and fat. Avoid processed and packaged foods when possible, or buy snacks that have single-serving packets of 100 to 200 calories. Healthy and easy snacks include nuts, rice cakes, fresh or dried 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, but avoid fatty dressings or dips. Fruit provides a good source of soluble fiber, releasing energy more slowly and keeping you feeling full longer. Low-fat dairy products, such as yogurt or cheddar cheese, can also be healthy snacks in moderation. Try combining string cheese with a handful of grapes, spreading peanut butter on a few crackers, or dipping sliced red pepper into a few tablespoons of hummus.

Sip on low-calorie teas, seltzer, or water instead of soft drinks, energy drinks, flavored coffees, and martinis. Cutting calories with substitutions can be a lot easier than you might think. For example, a tall latte in the morning may pack 500 calories. Since a pound of body fat (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound per week. If you eat salad frequently, try substituting a low-fat vinaigrette for your ranch or blue cheese dressing. Similarly, cook with a tablespoon of olive oil instead of butter, for instance, or opt for skim milk instead of whole.

Choose lean meats.

Choose lean meats. Poultry and fish are naturally low in fat, and certain fish like salmon, sardines, and fresh tuna are an excellent sources of antioxidants and Omega-3 fatty acids, which are beneficial to your health. Ask your butcher for lean cuts of beef or pork if you choose to buy them, and trim visible fat from meat before cooking. Consider eating vegetarian a few days each week. By replacing meat with nutritious foods like beans, tofu, or lentils, you can cut significant amounts of your daily calorie intake while adding many nutrients to your diet.

Replace high-calorie side dishes with healthier alternatives. For instance, exchange cheesy pasta or mashed potatoes with steamed vegetables or salad.

Drinking water instead of soda, coffee, alcohol, juice, or milk may help you cut hundreds of calories per day. Increasing your water intake can also help your body efficiently use nutrients, keep you energized, get the most benefit from your exercise routine, and feel full longer. If you can handle substituting water for all other drinks for a week, you can expect faster weight loss and see dramatic improvement in energy levels and even appearance very quickly.

Avoid tempting grocery aisles. Avoid the areas in the grocery store that stock sodas, cookies, ice cream, pizzas, and other fattening and highly processed foods, so that you are less likely to purchase unhealthy options.

Prepare your meals at home instead of buying fast food.

The Mayo Clinic Diet. This plan was developed by the world-renowned medical research and treatment clinic to jump-start weight loss and promote a long-term plan for healthy and sustainable weight loss. It advertises a possible weight loss of up to 10 pounds in the first week, although results slow afterwards. This is one of the few diet plans with immediate weight loss results that are healthy to maintain in the long-term. It focuses on breaking unhealthy habits, creating healthy habits, and learning to eat and exercise well for life.

Fad Diets

Fad diets are any diets that are based on popularity and not scientific information. There are a variety of problems with fad diets. They are short-term solutions; if you stay on a fad diet for more than a few days, you could cause your body serious harm. Fad diets aren't the way to go if you want to permanently lose weight. They may work short term but most likely you will gain the weight back after a bit. You should always consult your healthcare provider before beginning any kind of weight loss program to make sure your body can take the added strain to its system. Here are some popular fad diets with simple instructions that claim to result in fast, short-term weight loss:

The Cabbage Soup Diet. This diet works by only eating very specific foods for a week.

• It involves eating a low-fat, high fiber diet.
• You mainly eat a special type of cabbage soup, but you can also have moderate portions of certain fruits and vegetables, occasional meats and rice, a minimum of 4 glasses of water and a multivitamin each day.
• This diet lasts 7 days and is not recommended as a permanent solution for long-term weight loss. With this diet you reduce your food intake so much you basically starve yourself for a short period of time.

The Salt-Free Diet. This diet helps you lose water weight by eliminating water retention in the body.

• On this diet, you cannot have any salt, which includes not only table salt, but also all the added sodium found in pre-packaged and prepared foods.
• This involves preparing sodium-free products at home or avoiding processed foods all together, which also means avoiding to eat out at restaurants.
• It also involves drinking up to 2 liters (about 8 cups) of water each day to replenish essential bodily fluids, although green tea is also allowed in moderation.
• Many prepared foods have as much as 30% of your daily value. You get your daily requirement of sodium from a healthy diet; too much can cause you to retain water weight.
• Because some dietary salt is essential for good health, the Salt-Free Diet should not be followed for more than one to two weeks.
• It's important to note that this diet is more effective for those people who tend to retain water more easily than others. If you're not sure whether you're particularly prone to water retention, pay attention to your hands and feet the next time you eat something salty. If your rings are more difficult to take off, or your shoes become tighter after a salty meal, those are signs that your body is sensitive to sodium.
• Note that this diet won't make you lose any fat. It'll simply reduce your water retention and you will quickly regain the water weight once you go off this diet.
  
                                                                                                                                                       
             
                                                                                                                                                       

Odd Food That Kill Abdominal Fat

Sometimes, you may feel unhealthy, and feel like you had enough being over weight, eating to much sugars, fats, and want this to come to an end now, planning a healthy diet is just the perfect idea for this solution. so are you wondering how? It's all written in this article, everything you need to know about how and when to What First?. Think about what you eat which is unhealthy, and why you eat it, and when you it it. If you eat to much sugars and fats, instead to could turn it into a healthy snack, prepare a salad, yogurt, or you could go for a cereal bar, you may think cereal bars have no sugars, but it has less that what you would normally eat.

1. Hold your thoughts, keep tips, and what you need to improve. Why not write on a paper of what you have ate today, what exercise you have done, in other words, keep a diary, Also you could write down tips, or things you need to improve and what you have improved.

2. Exercise. It's one of the most important things in planning a healthy diet, it can burn fat, make you feel healthier, and you will become healthier. at least every day.

3. Yoga is good isn't it?. Yoga is good for every thing, it's good for breathing, stress and calming down. If your thinking what has yoga got to do with a diet plan, it has everything to do with it because every time you do yoga you will feel healthier, and if you feel healthier you would want to carry on this diet plan.

4. Don't forget. The weighing scale! You will see how much weight you have lost and how your doing. As I said in step 2, Write it down on a paper of how much you used to weigh, how much you lost and gained.

5. Think Technologically. And of course, you could buy a Wii fit, which helps you plan a healthy diet and is there already for you. Even though it's quite expensive, you will learn a lot from it, like I have.

6. Don't force yourself. If you want to be healthy, but your not bothered or, you can't eat healthy food. Do more yoga! take it easy and release the stress out of your mind, if you think it's too early, then think that! It's never too late for planning a healthy diet.

7. There's a lot more to it!. Ask siblings, and friends, if they are on a diet, if they was, what did they do. You could learn a lot from it.

                                                                                                                                                                            

TIPS
(i) Feel healthy, It will encourage you to do more exercise, and think healthy.
(ii) You could always go out to the park, run around, play games, you could burn fat in a very fun way!
(iii) ask friends for tips, and if they have been through this.
(iv) Drink plenty of water.
                Warnings                                                                                                 (i) Don't over do it.
(ii) Never say "I'm not eating all day!" (Pathetic!)
(iii) Don't say it's too hard for you, if you think it's to much, don't challenge yourself, make it easier, or do it another day.
(iv) don't starve yourself!       Diet solution step by step full guide