The second component of losing weight is increasing the number of calories burned each day. This means increasing your level of exercise. No, you do not have to go from couch potato to intense athlete overnight. What you do need to do is go from couch potato to physically aware and from physically aware to physically active. Take realistic steps in the right direction, rather than planning a grand leap that is far too difficult. Here are some ideas to increase your level of physical activity everyday.
Buy a pedometer. Find out how many steps you are taking each day. You need to know where you are starting off to plan where you need to go. Increase the number of steps you take every day until you reach at least 10,000. Sound like an impossible number? It's not and you'd be surprised how quickly you can reach it.
Take the stairs. The elevator is busy, smelly and you waste time waiting for it. Take the stairs as often as possible. You have been avoiding them, I know, but they won't kill you and it is something small you can do every day to improve your health and chances of weight loss success. It burns more calories than walking and will help your butt look great!
Park in the furthest parking space instead of the closest. There is no need to park in that front space or to drive around waiting for it to become free. Park as far away as possible and take a few extra steps to the store.
Create a habit of walking. Go for a walk at the same time everyday, right after dinner, in the morning, after work. Once you create the habit, it will be easy to maintain. You can start out with a short walk but gradually increase it over time. You may get to see parts of your neighbourhood you never knew existed!
Find a buddy. Ask a friend or family member to be your exercise buddy. You can compare pedometers, have a date for your walk or a date for the gym. It is easy to skip out on exercise when you are only disappointing yourself, but it is a lot harder to miss a date with a friend.
Find a gym you like and go. Notice I didn't say join. It's said that joining a gym is the best way to ensure you will never go. Instead, while you are creating the habit of going, just pay as you go. That way, you can be sure it is a gym you like, with the equipment, atmosphere and classes you like. Once you have created the habit of going (21 times!) and have decided you like the gym, then you can decide if you go often enough to make the membership worthwhile.
Now go, get started! This should keep you occupied for a while and you should see the weight coming off. Don't forget that to really lose weight quickly, you need to both increase your calorie burning and decrease your calorie intake. Good luck!
Thursday, September 17, 2009
Quickest Way To Lose Weight - Diet
One of the components of losing weight is reducing the number of calories taken in. This means change in your diet. No, it does not necessarily mean you have to go on a specific diet, although you are welcome to do so if you need that type of guidance. What it really means is that you have to change your eating habits. You have to take control of when and what you are putting in your body. Here are some ideas to help you do it.
Replace juice/coffee/soda/tea with water. There are over 100 calories in each of those options and there are zero calories in water. Now imagine how many times a day you will do that replacing. Two, three, five? You have possibly removed over 500 calories from your diet by just changing what you drink. Quick and easy.
Pack a healthy snack. Do not leave any food choices to chance. Pack a healthy afternoon snack for work like an apple, carrots or butter free popcorn and avoid the temptation of the vending machine, cafeteria and office candy box. Put a granola bar in your purse when you leave the house and eat that instead of stopping in at Starbucks or Tim Horton's for a muffin or a doughnut.
Eat 5 or 6 small meals per day instead of three large meals. This will help you to feel full all day and help you avoid the temptation to snack on unhealthy options. It will also keep your blood sugar level even, helping to maintain your mood and control fatigue. No more nodding off after a big lunch or fading before your afternoon sugar rush.
Read labels. When you are at the grocery store, read the nutritional information on items you are buying. You might be surprised at what you see. Perhaps there is a better option sitting right beside what you usually buy. This will help you make informed choices at the grocery store, which means you will be making better choices every day at home.
Don't give up everything. Do you have an all time favourite snack? Don't plan to give it up forever. This will just create a craving for it which you may give in to. And once you give in once, it is oh so easy to keep on giving in. Instead, use it as a reward at the end of a good week. Or at the end of a tough day. Just be sure to keep the portion size small. Often, we would be satisfied with one bite, but instead eat a whole bowlful.
With these tips and tricks, you will be well on your way to losing weight quickly!
Replace juice/coffee/soda/tea with water. There are over 100 calories in each of those options and there are zero calories in water. Now imagine how many times a day you will do that replacing. Two, three, five? You have possibly removed over 500 calories from your diet by just changing what you drink. Quick and easy.
Pack a healthy snack. Do not leave any food choices to chance. Pack a healthy afternoon snack for work like an apple, carrots or butter free popcorn and avoid the temptation of the vending machine, cafeteria and office candy box. Put a granola bar in your purse when you leave the house and eat that instead of stopping in at Starbucks or Tim Horton's for a muffin or a doughnut.
Eat 5 or 6 small meals per day instead of three large meals. This will help you to feel full all day and help you avoid the temptation to snack on unhealthy options. It will also keep your blood sugar level even, helping to maintain your mood and control fatigue. No more nodding off after a big lunch or fading before your afternoon sugar rush.
Read labels. When you are at the grocery store, read the nutritional information on items you are buying. You might be surprised at what you see. Perhaps there is a better option sitting right beside what you usually buy. This will help you make informed choices at the grocery store, which means you will be making better choices every day at home.
Don't give up everything. Do you have an all time favourite snack? Don't plan to give it up forever. This will just create a craving for it which you may give in to. And once you give in once, it is oh so easy to keep on giving in. Instead, use it as a reward at the end of a good week. Or at the end of a tough day. Just be sure to keep the portion size small. Often, we would be satisfied with one bite, but instead eat a whole bowlful.
With these tips and tricks, you will be well on your way to losing weight quickly!
What is the quickest way to lose weight?
The absolute quickest way to lose weight is to expend more calories than you take in each and every day. The greater the difference, the greater the weight lost. It's a pretty easy concept but it isn't always that easy to do. There are two parts to this equation. The number of calories taken in and the number burned. What you need to do is decrease the first and increase the last. To do this, you need to change your diet and increase your exercise.
To be successful, it is often easier to take small steps in the right direction, rather than altering your lifestyle all at once. It is difficult to change ingrained habits. But not impossible. In fact, you can create a new habit by doing it 21 times. That's right, it only takes three weeks to create a habit. In three weeks, there could be a new you!
Read on to find steps that will help you on your weight loss journey!
To be successful, it is often easier to take small steps in the right direction, rather than altering your lifestyle all at once. It is difficult to change ingrained habits. But not impossible. In fact, you can create a new habit by doing it 21 times. That's right, it only takes three weeks to create a habit. In three weeks, there could be a new you!
Read on to find steps that will help you on your weight loss journey!
Drink Water To Lose Weight
What is the quickest way to lose weight? What if there was a way to start losing weight today, without changing your diet or exercising? What if it was also free? Too good to be true you say? Not so. It is actually incredibly easy. Just drink your required 8 to 10 glasses of water per day. How will that help you lose weight? Well, let me explain.
Most people in our society are dehydrated. We, in general, do not drink enough water. Why don't we and why is it important? It's important because dehydration is the cause of many common health ailments including fatigue, headaches, migraines and weight gain. With all that in mind, why are we still dehydrated? Well, two main reasons. One, we do not eat enough fruits and vegetables which are water dense and contribute to our body's hydration. Two, we drink too many caffeinated drinks such as coffee, tea and soda. These caffeinated drinks are actually diuretics and are driving water out of our body! In response to this, your body will retain any excess water it comes in contact with and store it in a protective layer. This is your "water weight" and it's not necessary nor is it healthy. To lose it, all you have to do is drink 8 to 10 glasses of water each and every day. Easy, right?
There are other ways drinking water will help you.
It will help increase your metabolism. The energy burning process of metabolism requires water to work effectively. If it is ineffective, you will burn calories more slowly, increasing your likelihood of gaining weight. If the process has enough water, it will become effective, which will in turn help you to lose weight by burning calories faster. Interesting and fun fact? Drinking ice cold water will actually burn 62 calories!
Drinking 8 to 10 glasses of water per day will also make it harder for you to drink as much coffee, tea or soda as you usually do. This will not only eliminate the diuretic effect on your body but it will also decrease the number of calories you are taking in. As a culture, we consume approximately 1/3 of all our calories in liquid form. Imagine how much easier it would be to lose weight if you eliminated 1/3 of your caloric intake? Much easier.
And all you have to do is drink more water. Get started today and start losing fast!
Most people in our society are dehydrated. We, in general, do not drink enough water. Why don't we and why is it important? It's important because dehydration is the cause of many common health ailments including fatigue, headaches, migraines and weight gain. With all that in mind, why are we still dehydrated? Well, two main reasons. One, we do not eat enough fruits and vegetables which are water dense and contribute to our body's hydration. Two, we drink too many caffeinated drinks such as coffee, tea and soda. These caffeinated drinks are actually diuretics and are driving water out of our body! In response to this, your body will retain any excess water it comes in contact with and store it in a protective layer. This is your "water weight" and it's not necessary nor is it healthy. To lose it, all you have to do is drink 8 to 10 glasses of water each and every day. Easy, right?
There are other ways drinking water will help you.
It will help increase your metabolism. The energy burning process of metabolism requires water to work effectively. If it is ineffective, you will burn calories more slowly, increasing your likelihood of gaining weight. If the process has enough water, it will become effective, which will in turn help you to lose weight by burning calories faster. Interesting and fun fact? Drinking ice cold water will actually burn 62 calories!
Drinking 8 to 10 glasses of water per day will also make it harder for you to drink as much coffee, tea or soda as you usually do. This will not only eliminate the diuretic effect on your body but it will also decrease the number of calories you are taking in. As a culture, we consume approximately 1/3 of all our calories in liquid form. Imagine how much easier it would be to lose weight if you eliminated 1/3 of your caloric intake? Much easier.
And all you have to do is drink more water. Get started today and start losing fast!
8 Steps to Lose Weight
It can be tough to get started on the weight loss road. It seems like it will be a monumental change in your life and you aren't sure you can make it. Well, it doesn't have to be one huge change. What it really is, is several small steps that can really change your life. Here are ten steps to take to start losing weight.
1. Start today! Waiting until tomorrow always seems like a good idea at the time but procrastinating will not help you lose weight. In fact, the longer you procrastinate, the more weight you will have to lose. The steps below are easy to implement. Try starting with one step and adding a new one each day or each week.
2. Drink lots of water. Try to drink 8 to 10 glasses of water every day. Water, not juice, not soda. As a society, we obtain 1/3 of all calories from the liquids we drink. This is an easy way to cut down on your caloric intake right away. Drinking a glass of water before a meal will help you to feel full faster and stop eating before you are stuffed. \
3. Use smaller plates. Portion size has gotten out of control. A hamburger platter ordered today in a restaurant could likely feed a family of four rather than just one person. But it is a mental hurdle to leave your plate looking empty and it is a hard one. To get over this, simply use a smaller plate. You will not feel like you are depriving yourself because your plate will be full.
4. Eat 6 small meals per day instead of 3 large ones. Spreading out your meals will help keep your sugar levels even throughout the day, eliminating the urge for a sugar rush every afternoon and that unhealthy snack you choose. It will also help you maintain a full feeling throughout the day.
5. Tell your friends and family. If your friends and family know you are trying to lose weight, they can be a great source of support and assistance. They will not tempt you with unhealthy snacks, they will encourage you when you are down and you will have someone to turn to when you need it.
6. Stand for at least 10 minutes per hour. Get your body up and moving a bit. This will help burn a few extra calories but it can also remind you of what you are trying to do and why - it can boost your mood and energy throughout the day.
7. Wear a pedometer. Just go out and buy one, they are not that expensive. The first day, track how many steps you would normally take. Now try to increase it by 100 steps (minimum) per day. Ideally, you want to take at least 10,000 steps per day. How to do it? Take the stairs instead of the elevator. Park your car in the furthest available space instead of the closest. Go for a walk after dinner.
8. Keep a journal. Keep track of what you eat and when and also how much exercise you do. It will help motivate you. It will help keep you from cheating because you will have to admit to it in your journal. And it will help you realize how much better you felt on days when you ate well and exercised.
These are just eight simple things anyone can do and you can start any day. You can start today!
1. Start today! Waiting until tomorrow always seems like a good idea at the time but procrastinating will not help you lose weight. In fact, the longer you procrastinate, the more weight you will have to lose. The steps below are easy to implement. Try starting with one step and adding a new one each day or each week.
2. Drink lots of water. Try to drink 8 to 10 glasses of water every day. Water, not juice, not soda. As a society, we obtain 1/3 of all calories from the liquids we drink. This is an easy way to cut down on your caloric intake right away. Drinking a glass of water before a meal will help you to feel full faster and stop eating before you are stuffed. \
3. Use smaller plates. Portion size has gotten out of control. A hamburger platter ordered today in a restaurant could likely feed a family of four rather than just one person. But it is a mental hurdle to leave your plate looking empty and it is a hard one. To get over this, simply use a smaller plate. You will not feel like you are depriving yourself because your plate will be full.
4. Eat 6 small meals per day instead of 3 large ones. Spreading out your meals will help keep your sugar levels even throughout the day, eliminating the urge for a sugar rush every afternoon and that unhealthy snack you choose. It will also help you maintain a full feeling throughout the day.
5. Tell your friends and family. If your friends and family know you are trying to lose weight, they can be a great source of support and assistance. They will not tempt you with unhealthy snacks, they will encourage you when you are down and you will have someone to turn to when you need it.
6. Stand for at least 10 minutes per hour. Get your body up and moving a bit. This will help burn a few extra calories but it can also remind you of what you are trying to do and why - it can boost your mood and energy throughout the day.
7. Wear a pedometer. Just go out and buy one, they are not that expensive. The first day, track how many steps you would normally take. Now try to increase it by 100 steps (minimum) per day. Ideally, you want to take at least 10,000 steps per day. How to do it? Take the stairs instead of the elevator. Park your car in the furthest available space instead of the closest. Go for a walk after dinner.
8. Keep a journal. Keep track of what you eat and when and also how much exercise you do. It will help motivate you. It will help keep you from cheating because you will have to admit to it in your journal. And it will help you realize how much better you felt on days when you ate well and exercised.
These are just eight simple things anyone can do and you can start any day. You can start today!
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