Posts Tagged ‘programs diet plans’

How Much Weight Can You Lose in a Week? Quick Weight Loss Answers

January 30th, 2011

Copyright 2011

Quick weight loss for special occasions can be successfully achieved when approached sensibly.The question, “how much weight can you lose in a week?” may have crossed your mind if you’ve got an upcoming event looming on the horizon and you want to look your best. For some people, looking your best may mean losing that last little bit of weight—maybe to fit into a wedding dress, or to look good in that swimsuit for your vacation cruise. How much weight you lose, and whether you stay healthy in the process and are able to keep it off, is really up to you. What steps are you willing to take? How much of a change are you willing to impose?

The problem with trying to lose weight in a week is that often, it takes that long just to get into the swing of a weight loss plan. Many people take longer than a week just to see even the smallest effect. But, don’t be discouraged! Simply follow some of these steps and you’re sure to notice a rapid change.

First, you need to take a look at your diet—and if you really want to lose that weight in a week, you’ll probably need to make some radical changes. If you’re a woman, you can afford to cut your caloric intake down to around 1200; men should be taking in 1800 calories a day. Say no to fast foods, sweets and junk foods—instead replace your meals with small portions that include fresh fruits and vegetables, whole grains and lean meats or fish. Snack on small amounts of protein-packed items like nuts (unsalted!), which will make you feel more satisfied for longer periods than those sugary items. Cut down on sodium, which will cause you to retain water. And don’t forget to get lots of fiber to keep that digestive system regular.

Second, if you have a week to lose weight, you should be working out every day. If this is something you’re not used to, don’t push yourself too hard, as you don’t want to risk any injuries. But do try to get past your comfort zone. Only by working yourself hard are you going to burn a significant number of calories that will result in weight loss. Also, ensure that when you are working out, you’re actually raising your heart rate. A good rule of thumb is that you should be breathing faster, but not struggling; you should notice a change, but still be able to hold a conversation.

Drinking plenty water is a great strategy for weight loss.Also, you can greatly increase your chances of losing weight if you drink plenty of water during this time. You may even consider replacing every beverage with water for the time being. You’ll notice a significant change—you’ll have much more energy, and drinking water before a meal can help you feel more satisfied so you don’t end up overeating.

Still want to know how much weight can you lose in a week? With these rules in place, you should burn about 1-2 pounds during that amount of time. This is just an average; depending on how hard you’re willing to work, you could burn 5 pounds, or even more. But take it easy! Don’t try to lose too much too fast, as you don’t want to risk your personal well-being for the sake of weight loss. Just be willing to work hard and go for it. And as always, you should consult with a physician, nutritionist or medically licensed weight loss professional before beginning any weight loss regimen.

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Lose Weight Without Exercise and Find a Happier Healthier You

January 30th, 2011

Copyright 2011

Exercise can often be intimidating and a source of discouragement for individuals wishing to lose weight.Lose weight without exercise? If the thought of a StairMaster makes you break into a cold sweat, or the image of an aerobics coach in spandex working you like a drill sergeant gives you dry heaves, consider some alternatives.

If you are you dying to lose a few extra pounds around the middle, but just can’t stand the thought of exercise, you are not alone. There are plenty of people who want and need to lose a little weight, but are not thrilled by the idea of working out. Working out is hard, it’s time-consuming, and if it’s done right, it usually hurts. There are, however, ways to lose weight without devoting yourself to a jog in the cold at five in the morning.

1. Carefully study and correct your diet. To lose weight, you must burn more calories than you consume. If you aren’t burning extra calories with regular exercise, then you’ll need to consume fewer in order to lose the pounds. This is easier than it sounds, but first you need to know what’s going on. For a week, write down everything you eat, including its caloric value. This will help you be more aware of the dietary changes that need to happen.

2. Start making those changes. Replace high-calorie items with their low-cal counterparts– diet soda, artificial sweetener, boiled or grilled instead of fried. Restrict the unconscious snacking during the day by sticking to three to five reasonable (small) meals, and when you do feel the urge to graze, do so responsibly, by eating satisfying small helpings of protein-packed food items like nuts– minus the salt. Controlling portion size is an easy way to control your calorie intake. Take in less food and you are naturally taking in fewer calories.

3. Trick yourself into getting more exercise. Skip the elevator and take the stairs. Park in the back of the parking lot instead of the front. Go on walks with family or the dog– a stroll to the park is more of an outing than exercise. Just being more active can negate the need for constant exercise. This will have numerous benefits that have nothing to do with losing weight, also– you’ll be less likely to suffer from heart disease and other illnesses if you are more active now.

4. Drink plenty water. One very important thing you should do for any weight loss regimen– and one that will help curb your appetite– is to drink plenty of water. Water has no calories. Drinking a glass of water before a meal helps you feel more satisfied sooner, thereby limiting the portions you are eating. It also gives you more energy, which will help you stay active during the day and contribute to your ability to burn calories.

There are countless ways to make a drastic impact on your life and your body; these are just a few of them. Putting these simple steps in place is sure to make a lasting impression. Implement these, and you’re sure to lose weight without exercise– you’ll see results before long, and be on your way to being a healthier person overall.

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Antioxidants as Weight Loss Supplements

November 17th, 2010

Copyright 2010

Antioxidants found in healthy foods are great weight loss supplements...just not in the way you may think.One of the more recent buzzwords in the health and fitness worlds is “antioxidants,” but did you know that these compounds can be used as weight loss supplements along with a diet and exercise plan? Antioxidants are simply molecules appearing in many types of food that help fight the oxidation of other molecules in the body, preventing the formation of free radicals that can damage body cells.

For several years now this preventive ability has been touted as an anti-aging solution, as the damage to our cells can also damage their DNA, leading to the possible development of diseases, including cancer and diabetes. Antioxidants also protect the skin from wrinkles and sun damage as well as reducing risk of sunburn. Commonly found in a variety of fruits and vegetables, antioxidants clearly provide unique health benefits from which we can all benefit. However, there’s another great reason to include them in your diet – they can help you lose weight.

To be clear, antioxidants themselves do not actually accelerate the weight loss process. But they fit the bill perfectly as weight loss supplements – in other words, you might use them alongside a diet and exercise program to give yourself a little extra edge in your weight loss journey.

Antioxidants prove their health benefits to dieters as soon as the weight starts coming off. When our bodies burn fat, the molecules become oxidized, which leads to the release of free radicals. A diet healthy in antioxidants will mitigate the increased number of free radicals that are released as the dieter loses fat, protecting him or her from the ill effects that could result.

Antioxidants will also help reduce the amount of potentially toxic compounds in the body that are released as a result of the heavy exercise that often accompanies a weight loss program. Making sure to get enough antioxidants will also aid in replacing the nutrients that are used during muscle growth. A 2007 study, “Effects of Flavonoids and Phenolic Acids on the Inhibition of Adipogenesis in 3T3-L1 Adipocytes” published in the Journal of Agricultural and Food Chemistry and reported by Science Daily, found that certain antioxidants actually reduce the number of triglycerides formed by fat cells in mice, but only more testing will determine if the same holds true for humans as well.

Eating a healthy diet, including antioxidants, will greatly benefit your weight loss efforts.In addition to the unseen health benefits of foods rich in antioxidants, it’s also a great idea to get enough of these foods because they tend to be healthy in general. For example, some of the foods containing high doses of antioxidants include soybeans, oats, corn, walnuts, berries, spinach, and Brussels sprouts. These foods make great between-meal snacks or sides for a full meal, making it easy to stave off hunger, provide the body with a range of nutrients, and get a sizable dose of antioxidants as well.

Antioxidants are also available in forms more common to weight loss supplements, such as pills and powders, but the jury is still out on them; it’s most likely quite adequate to get a decent serving of antioxidants from the food you eat, bypassing the need for an extra supplement.

While antioxidants don’t do anything to actually increase the rate of weight loss, they do function quite nicely as natural weight loss supplements. Their health benefits extend beyond just providing protection from free radicals since they’re mainly found in healthy foods, making them a good choice for any dieter regardless of his or her goals.

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