Fast Weight Loss

When beginning an effective fat loss plan, you must understand the best way to structure an effective daily intake of calories to lose weight fast. Many studies have proven that significantly depriving one's body of calories may actually work against you, and that a more effective solution is a small reduction that burns fat more gradually.

Using a round number of calories to cut out (such as 500 calories or 1,000 calories) is not the most accurate way to determine how to reduce your calorie intake. The reason being the amount of calories consumed daily by each individual can vary greatly, making the reduction either too high or too low depending on your normal calorie consumption. For example, cutting 500 calories from a 2000 calorie diet represents a much larger decrease than cutting those same 500 calories from a 3500 calorie plan.

Instead, you ought to aim to use a percentage decrease in calories to lose weight fast. The most efficient and widely accepted percentage is 15-20% below your maintenance level. Your maintenance level is the number of calories you require each day to maintain your current weight. There are two formulas you can use to determine your own individual number of daily calories to lose weight fast.

The Harris Benedict Formula requires you to first determine your basic metabolic rate (BMR), which is the number of calories your body requires daily for natural processes such as breathing, circulation and digestion.

You then use an activity multiplier to take into account your additional daily activities to determine how many calories you need daily to maintain your current weight. You can then decrease this number by 15-20% to find out your daily intake of calories to lose weight fast.

Calculate the BMR by using the following formula:

Men: 66 (13.7 * bodyweight in kg) (5 * height in cm) - (6.8 * age in years) = BMR

Women: 655 (9.6 * bodyweight in kg) (1.8 * height in cm) - (4.7 * age in years) = BMR

Multiply that number by the activity multiplier:

Sedentary = BMR * 1.2 (if you get little to no exercise)

Lightly Active = BMR * 1.375 (if you get light exercise: 1-3 days a week)

Moderately Active = BMR * 1.55 (if you get moderate exercise: 3-5 days a week)

Very active = BMR * 1.725 (if you get intense exercise: 6-7 days a week)

Extremely Active = BMR * 1.9 (if you get intense daily exercise and you also have a strenuous physical job).

Reducing that number by 15-20% will provide you with the target number of calories to lose weight fast.

Another formula available for you to find out your target calorie reduction is the Katch-McArdle Formula.

This formula is an even more precise process to determine your target number of calories to lose weight fast because it factors in your lean body mass, leading to a more accurate metabolic reading.

To use the Katch-McArdle formula, calculate your BMR using the following:

BMR = 370 (21.6 X lean mass in kg)

Your lean body mass simply represents any type of body weight that is NOT fat. You'll be able to determine this number when you have had your body fat levels tested. The more extreme your body type (slimmer or fatter) the more significant it is to take into account your lean body mass to find out your target number of calories to lose weight fast.

Once you've factored in your lean body mass, you merely use the activity multiplier and then reduce by the 15-20% required. Reducing your calories by more than this level can end up slowing down your results by triggering your body's natural starvation mechanisms. If your calories dip too low, your body will stop burning fat as a way to conserve energy.

Reducing calories in losing weight fast by using a percentage of your typical caloric intake will ensure that your metabolism stays steady, your body burns fat, and your lean muscle mass doesn't decrease.

By : Sean Templeton

Labels: fast weight lose, fast weight loss, fast weight loss diet, fast weight loss tips, fasting weight loss, for fast weight loss, loss weight fast, quick weight loss

Speeding up your metabolism (the rate at which the body burns calories to maintain itself) is one of the most effective ways to increase your daily calorie burn, and therefore lose weight.

If you're a chronic dieter, used to enduring long periods of severe caloric restriction, there's little doubt your metabolism has slowed to a crawl (the body responds to reduced caloric intake by furthering reducing the metabolism). That's why it's so easy to gain weight now.

As a solution, try implementing these 7 simple steps into your daily regimen to give your metabolism a well-needed shot in the arm. Ready? Let's get started...

i) Probably the most important thing you can do is be sure to eat that first meal of the day... breakfast. Yes, believe it or not, this is a great way to get your metabolism fired up. Best of all, you do not need to eat much -- a couple of hundred calories is plenty. Good choices are: oatmeal, eggs, egg whites, a protein smoothie, or 1 tbsp. all-natural peanut butter on half a whole wheat bagel. Stay away from highly refined grain products, sugar-based products, fruit juices (all the sugar without the fiber of the
actual fruit), as well as both refined and sweetened cereals. Be sure to include a protein source in the breakfast meal.

ii) Eat small balanced meals every two-three hours (this isn't always easy from a purely practical point of view, but it is critical. To make it work, you may need to prepare and prepackage meals in advance). To keep the body chugging along optimally, you need to keep it fueled, but not over-fueled. In other words, you need to eat, but not too much. Believe me, this
works wonders. Take your body weight, multiply by 10 or 12, and divide by 6. The number you are left with is the amount of calories each of your small meals should contain.

iii) Drink plenty of water. Yup... 8-10 10oz glasses per day. This contributes to the overall well-being of the body, allowing it to function more efficiently.

iv) No surprise here -- exercise is probably the best, most foolproof metabolism booster ever. It works every time. Aim for 3-5 sessions a week, at anywhere from 20-50 minutes a session.

Generally, the higher the intensity of the exercise, the longer and the greater the metabolism boost.

v) Build some muscle. Muscles directly affect metabolism because they always require energy -- even at times of rest. Ergo, the more muscle you have, the higher your caloric requirements.

So... whaddya say? How about some sessions with the weights? And don't be intimated... the basics of resistance training are easy to master, and the benefits are great -- no matter your age, or your sex.

vi) Supplement with soy protein, or soy based products -- use it in your protein shake or smoothie. Soy protein has been shown to positively affect the body's output of powerful fat-burning thyroid hormones. In fact, quality protein sources should be
plentiful in your diet -- recent studies have indicate that high-protein meals actually raise post-meal thermogenisis (fat burning) and resting energy expenditure (Source: Journal of American College of Nutrition, 21(1):55-61, 2002).

vii) Supplement with Omega 3-6-9 and unsaturated friendly fats -- like flax seed oil, olive oil, fish
oils or check out Udo's Ultimate Oil for a fantastic, high quality oil blend. Oils with a stronger taste (like olive oil, for instance) can be added to salads, while milder tasting oils (like flax seed) can be added directly to protein shakes or smoothies (fresh, unrefined polyunsaturated oils should not be
heated or used as cooking oil). Any way you slice it, friendly fats are a fantastic metabolism-boosting supplement!

Well, there you have it... 7 ways to boost your metabolism without resorting to prescription drugs or over the counter supplements. While their effects won't be dramatic initially, over the long term, I think you'll be pleasantly surprised by what you achieve utilizing these strategies.

By: Paul Crane

Labels: fast weight lose, fast weight loss, fast weight loss diet, fast weight loss tips, fasting weight loss, for fast weight loss, loss weight fast, quick weight loss

Have you ever heard that you may have a slow metabolism and that's the reason that you have that excess baggage with you? Then, too, a lot of people blame it on their thyroid!

Metabolism does help a great deal in burning fat. Even when you are asleep metabolism helps to burn that fat away! Have you ever heard of boosting your metabolism? This will help you burn calories at a much swifter rate than before. To super boost your metabolism takes a lot of commitment on your part so make sure that you want to do it.

A lot of time and energy will be required on your part to gain super boost. However, in the long run, the results will be worthwhile. Before beginning on a regimen, be sure to consult your physician if you want to make any changes to you workout sessions or your diet.

In order to super boost your metabolism, you must do the following:

1. Spend approximately 40 to 60 minutes each morning doing some exercises like cycling, swimming or jogging. It will be much healthier if you try to do this in the morning hours. You must make sure that you stick to the plan and be faithful in doing this every day.

2. Spend approximate 20 minutes each evening doing the same exercises as above. You can try to do it before dinner and try to rotate exercises so you do not create boredom.

3. Do some exercises for 2 to 3 minutes every 10 minutes or so. This will not only help you to regain your stamina but it will provide you with some extra energy as well.

4. With the proper training, you are going to want to build up your muscles. This will allow you to exercise for a longer amount of time each day and it will also increase your metabolism. Target a specific body part every couple of day. For example, you can target every Monday and Friday for your upper body and every Tuesday and Saturday for your lower body.

5. Since breakfast is the most important meal of the day, dont skip it! This will provide your body with the energy that you are going to need, and your metabolism will shift into high gear. If you decide to skip breakfast, your metabolism will decrease, and that is something you do not want to happen.

6. Try to exercise even when you go shopping. If you are able, park your car some distance from the building. This will provide additional exercise for your body. Take the stairs instead of using the elevator. All of these things will give you the opportunity to do additional workouts. Watch your metabolism skyrocket!

When your metabolism shifts into high gear, your body will burn fat that much faster. Your metabolism will remain active all day, and while you sleep your body will burn fat. Bear in mind that you much consistently follow the above steps.
This will give you a good exercise plan, a good diet, a well-shaped body and a fast metabolism. In no time you will be shedding those extra pounds!

By: Sylvia Camarillo

Labels: fast weight lose, fast weight loss, fast weight loss diet, fast weight loss tips, fasting weight loss, for fast weight loss, loss weight fast, quick weight loss

Fast weight loss is not the best or safe way to lose weight, however when someone who is overweight starts to see results right away they are more likely to stick to a program. Weight loss is not only physical but a psychological process also. For those people that do not struggle with their weight this is very hard to understand.

So if you decide that you want to follow a fast weight loss diet plan there are a few things that you need to keep in mind. Following a fad diet may help you to lose weight fast but if it doesn't show you how to keep the weight off then you are really getting nowhere. It is likely that you can gain the weight back.

The most popular fast weight loss diets have you eating a lot of one particular foods such as cabbage soup or grapefruits or all protein. But where are you when you lose the weight? Are you actually going to be able to keep the weight off? Do you know what to eat to maintain the weight loss. Obviously you can’t eat cabbage and nothing but protein the rest of your life.

But don't give up, I have some great advice for fast weight loss. There are weight loss programs out there that will give you the weight loss that you need and show you how to maintain it. You need to find a program that will allow you to eat a variety of healthy foods that you can continue to eat with no problems.

The key to fast weight loss is to increase the ability for your body to burn fat and calories. This can be done by calorie shifting. Shifting the types of healthy foods that you eat each day can turn up your metabolism for maximum weight loss.

Switching between proteins and carbs, fruits and vegetables will put your body into fat burning mode. It is also key that you eat a lot of small meals throughout the day to increase the effect. Taking a great multi- vitamin and drinking plenty of water can help the process also.

Another important element in fast weight loss is exercise. To lose weight and get healthy it is critical that you start a solid exercise program that you can stick to. Forget about the high impact exercise programs when you are just starting out. Like a weight loss program, if your exercise program is too hard to stick to you won't be able to be successful.

By Lucinda Reynolds

Labels: fast weight lose, fast weight loss, fast weight loss diet, fast weight loss tips, fasting weight loss, for fast weight loss, loss weight fast, quick weight loss

Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical incapabilities. There are a lot of positive changes once a person experience weight loss. It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.

The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss technique. And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.

Here are fast tips that can change an over-weight's life:

First: Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements. Begin by learning a diet food plan that can easily be accustomed with. Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.

Second: Set realistic approaches. The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.

Third: Listen as the body speaks. Each and everyone's body metabolism reacts differently to different fast weight loss programs and plans. Try substituting one program for another to compensate the body's reaction. Exercise program must be suitable to one's body, as others are not able to exercise as rigorously as others can. If walking is all that can be done, then walk for this is proven the best exercise. Muscles burn more calories than fats so it's also best to put on a little muscle and looking good too.

Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion. A single serving of whole grain bread moves fat through the digestive system faster. Grains turn into blood sugar that spikes the body's insulin level. Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.

Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat. Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried. It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.

Sixth: Takes lots of fluid. Drinking at least six to eight glasses of water a day keeps the body refreshed. Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.

All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success. Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.

By surachai

Labels: fast weight lose, fast weight loss, fast weight loss diet, fast weight loss tips, fasting weight loss, for fast weight loss, loss weight fast, quick weight loss

If you're on a busy schedule you might not have time to prepare elaborate meals, or restrict yourself from foods you love and serve your family. Here are 4 tips for fast weight loss that won't take a lot of time.

Have breakfast. Skipping breakfast leads to low blood sugar mid morning which results in cravings for sugary foods to pump the blood sugar back up. A vicious cycle results and continues throughout the day. Your breakfast should consist of whole grains, a protein source and fruit. It doesn't have to be fancy. A slice of whole wheat toast spread with a tablespoon of low fat peanut butter and an apple will do just fine. Or you could mix 1/2 cup of nonfat cottage cheese with chopped fresh peaches and a couple of whole wheat crackers. Another possibility is a scrambled egg served on an English muffin with a glass of orange juice.

If you work outside the home, brown bag your lunch. It's tempting to run out to the nearest fast food joint for a high fat, high carb lunch. If you pack your lunch you have control of what you eat and won't be tempted by a burger and fries. If you have a fridge and microwave at your office, and who doesn't these days, you can serve up a delicious salad and soup lunch. As an added benefit you will save money. The average fast food lunch these days costs around $7.00. And you can use the time you save to run errands, relax or take a walk around the block.

Plan for your snacks so you won't be hitting the vending machines or the cookie jar. There are lots of prepackaged alternatives at the grocery store that offer low fat, low calorie, but tasty snacks. Prepackaged costs more than the big bags but you get portion control in return. You can also package up your own snacks. Keep the calorie count to about 100. Fresh fruit and veggies are a given, but you can also have popcorn without the butter, saltine crackers with low fat cheese, a cup of soup, a handful of nuts, or pretzel sticks. Put your selected snacks in a zip lock bag and place in the fridge, when you feel the urge, they'll be ready and waiting.

What you drink counts in your calories for the day. It's easy to forget that fruit juice, sodas, sweetened ice tea, and cafe mocha, all add up. Water is always your best bet as a refreshing drink. Add a slice of lemon or lime for flavor. Or a crushed strawberry, a few raspberries or a peach slice. You can keep a pitcher of ice water on your desk, or kitchen counter and it will remind you to drink more. Keep single serving bottles in the freezer to grab on your way out. Put the bottled water in front of the juice, milk, and sodas and you'll be tempted to drink the water instead of the other liquids. Just cutting out two sodas a day can significantly drop your calorie count.

By Dee Power

Labels: fast weight lose, fast weight loss, fast weight loss diet, fast weight loss tips, fasting weight loss, for fast weight loss, loss weight fast, quick weight loss

The best kept secret of fast weight loss depends on how at risk you are at achieving it. What are your food and workout habits. What kind of a lifestyle do you copy? I'm not trying to be Mr know it all but the best kept secret of fast weight loss all depend on these factors at large. You may think that you now know the best kept secret of fast weight loss, but keep on reading.

With large scale obesity on the rise and so many deaths a year attributed to it, now is the time to get really serious about your health and physical condition. Where so ever you are on the Body Mass Index scale, whether you need to lose eight pounds so you'll look hot at a party in two months, or forty pounds for health reasons. You cannot keep putting off these health issues any longer, more importantly when it concerns the best kept secret of fast weight loss. Dont think i am revealing the best kept secret of fast weight loss just yet. Be patient and keep your mind open.

The truth about the best kept secret of fast weight loss is that it is difficult to pinpoint. The body needs the right amount of carbohydrates, protein, and fat to function at its best. If you remove any these important gadgets out of the equation you will have a hard time keeping up your energy which involves carbohydrates, or keeping your thought processes, which involves fats, or building muscle, which requires protein. Now are we getting closer to the best kept secret of fast weight loss? Not yet. Please read on.

Your body has dashboard signs that protect us from doing ourselves any harm. Lets say you put you put your hand in a fire, a signal is sent to the brain that you are burning your fingers. If your about to get in a bad situation but don't know it, signals start going off in your brain telling you that this is a not a good idea. Also when you are on a low calorific diet your body thinks that you are starving and slows down your metabolism . Your body will then store everything that you eat and start using your muscle for energy. It goes into a crisis situation not knowing how long it will be till its fed again. This can been see as a safety measure. Could this be the best kept secret of fast weight loss? Getting warm, is all i can say. I am not going to reveal the best kept secret of fast weight loss in a flash.

Your diet does not have to be rocket science. A little preparation and support from your friends and family will add much to helping you achieve your goals. You also need a well prepared and thought out program. One that has been proven and tested. One that will help you build a meal plan in and around food you like to eat . A simple plan that will show you the ins and outs of how to obtain the best kept secret of fast weight loss. Could this be the best kept secret of fast weight loss?

By C Rodney Akomas

Labels: fast weight lose, fast weight loss, fast weight loss diet, fast weight loss tips, fasting weight loss, for fast weight loss, loss weight fast, quick weight loss