How to Loose Weight Fast

Sat, 24 Apr 2010 16:02:31 +0000

Wanna know how to loose weight fast, here are some weight lost tips that will help you drop the pounds quickly. I am not saying that this is the best way to loose weight, I am just saying that this is how to shed the pounds quickly. For long term success you should take a different approach.

A realization hit me like a ton of bricks some years ago and it is this. It isn’t about how much you do in the gym its about what you put into your body that makes the most difference. Saying that diet is 75% of the equation is a liberal estimate, it could really be as high as 90%.

So, what you must do is figure out what you daily caloric expenditure is. This can be done with a simple equation found easily on the web. Just do a search for a calorie calculator and you will come up with a number of results. I would suggest calculating with a number of different sites and taking an average. They will give you a number of different answer based on a number of different inputs. You should have a pretty good idea based on your weight and you activity how many calories you should be burning in a day.

I am going to use the standard 2000 calories, which is what nutritional information is based on. And this is a pretty good average for many people. To most people it sounds low and that is why there are so many over weight people out there today.

Once you determine roughly how many calories you burn in a day, eat that many calories and see how you feel. This will help you tweak this number to get a better idea of how accurate your estimate is. Once you have a good baseline and you know what it feels like to eat the amount of calories that you should be eating start eating a little less everyday. You will have to keep a log to be accurate in this area.

I work in blocks of 100 calories. My daily burn is about 2600, I can work all the way down to 1200 for short periods of time. When I do this it is only for a day at a time and I am eating very nutritionally dense food. The key is to fluctuate the number of calories that you are eating in a day, but remain in a deficit.

Once you understand the numbers recognize that 3500 calories equals one pound of fat. At the end of the week tally up your caloric deficit, factor in the amount of calories you burned durning exercise and you will get a number. Divide that number by 3500 and you should get roughly the number of pounds that you have lost during that week. Any fluctuations are based more on water weight than anything else.

So, if you want to know how to loose weight fast, just look at the numbers.

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Sat, 24 Apr 2010 15:58:09 +0000

I recently read a statistic that said that 98% of people are planning to loose weight before the summer bathing suit season hits. I find this kind of amusing because I doubt that many of them will actually follow through with this goal and loose any weight at all.

The sad part is that they could follow a few simple weight loss tips and get some amazing results fast. Here are my top 5 summer weight loss tips that can help you loose weight fast.

Start an exercise program. If you are not already on one, this a an excellent way to get fast results. If you are already on a program start a new one. Focus on something that will get your heart rate up as opposed to something like a power lifting workout.
Commit to a diet for 30 days. It doesn’t matter if you choose the Hollywood cookie diet, though I don’t advocate this one, just pick on and stick to it. Anything that causes you to eat at a caloric deficit will cause you to loose weight. Be dedicated and be determined. It is only for 30 days and you can make major progress in a short period of time, which can lead to momentum.
Wake up earlier and go to bed when you are tired. The point being you need to get a good amount of sleep if you are eating at a deficit and working out. To loose weight you also need your hormones to be at optimum levels. Getting good rest can assure that your body will recover and your hormones will be where they need to be.
Keep a log of what you are eating and your exercise regime. Yes, this means count calories, you don’t have to be militant about it, but keeping track of things can help you recognize areas that are causing you problems. Keeping a log can also be a great learning process, it may also be a shocker to see what you are actually consuming.
Do cardio and weights. I don’t care if you hate cardio, it will help you loose weight despite what many gurus are now saying. But the key is to also do some sort of endurance exercise. Both of these together will work in conjunction to give you an optimal body. Do your resistance training first to get into the fat burning mode and get the most out of your energy. You can do cardio when you are tired and still get good benefit, but you are sacrificing when you lift weights tired.

These are just some quick weight loss tips that will help you reach your summer weight loss goals in a hurry. But to get the body you want you will need to start loosing the weight now.

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How to Loose Weight Fast

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