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Jeff Lost 45 Pounds - Success Stories

First Name: Jeff Age: 32 Family Status: Married Occupation: Information Technology Hometown: St. Michael, Minnesota Pounds or Inches Lost: I lost 45 pounds! Height: 6'1" Waist: 32" Starting Weight: 215 pounds Current Weight: 170 pounds

Jeff's Weight Loss Story! When did you become unhappy with your weight?

When I noticed myself getting tired playing sports and playing with my kids.

What made you decide to lose weight?

When I saw a picture of myself in a swimming suit and realized how overweight I had become.

What were the most important changes you made to lose weight?

I exercised, stopped drinking as much alcohol and paid attention to what I ate.

What was most challenging about losing weight?

Eating right. I still cheat more than I should.

How long did it take you to start to see results?

About 2 weeks.

How long did it take for you to reach your current weight?

About 4 months.

How long have you maintained your weight loss and how do you do it?

I have kept the weight off for about 8 months now. I lift about 3-5 days a week and do cardio about 2-3 days a week.

How has your life changed now that you've lost weight?

I just have more energy, higher self esteem and I'm much happier.

How did ShapeFit help you reach your weight loss goals?

ShapeFit helped me learn basically everything I needed to know since I couldn't afford a trainer. I knew nothing about exercise or diet when I started. I didn't know how to eat right, I didn't how important lifting weights was. I was just doing cardio for a while and then I found ShapeFit.com and it helped me learn when and how to lift properly, how to eat properly and the most effective ways to do things. ShapeFit is filled with very useful information.

Jeff's Weight Loss Tips! Weight loss tip #1:

Lift weights!

Weight loss tip #2:

Cardio.

Weight loss tip #3:

Eat properly.

Weight loss tip #4:

Track your food intake.

Weight loss tip #5:

Have a cheat day.

Jeff's Weight Loss Eating Plan! Breakfast:

4-6 egg whites, fat free Kraft single, 1 packet of oatmeal with flaxseed or peanut butter and toast.

Lunch:

4 or 8 ounces of chicken breast or salmon, broccoli or green beans, sweet potato or brown rice.

Dinner:

4 or 8 ounces chicken breast or salmon with any of the following: salad, broccoli, green beans, mixed veggies.

Snacks or Mini Meals:

Protein powder, fat free cottage cheese, almonds, peanuts, canned chicken in water, various fruits and veggies, natural peanut butter.

Jeff's Weight Loss Workouts! Weight Training:

I switch between circuit training 3 days a week and lifting heavy 5 days a week: Monday: Chest Tuesday: Back Wednesday: Legs Thursday: Shoulders Friday: Arms

Cardiovascular:

At first I did cardio 5-6 days a week. I would switch between treadmill, elliptical, stationary bike and jumping rope. Now I do cardio about 2-3 days a week and it's all HIIT for 20-30 minutes. HIIT is where I spend 30 seconds at a steady pace and then 30 seconds to 1 minute as hard as I can go.

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Total Body Weight Loss Workout

Total Body Weight Loss Workout Level 1 from Best Exercice in 30 Extreme is an explosive, total body-conditioning workout that combines metabolism-boosting cardio moves with full body-toning moves to mobilize fat, incinerate calories and sculpt lean muscle throughout the entire body. Challenge yourself and get ready to sweat with Expert Trainer & and Actor, Scott Herman as he takes you through 3 intense circuits of 3 calisthenic exercises each that are to be performed in succession with only 30 second rest periods between. Learn how to burn fat, increase flexibility, and engage the core as you tone the abs, arms, legs, glutes, shoulders, chest, obliques, and back in this effective, 20 minute workout from the all new "BeFit in 30 Extreme" Program, only on BeFit! Enhance your endurance as you challenge all of the major muscle groups of the body with moves such as jumping jacks, butt kicks, lateral hops, lunges, bicycles, floor wipers, mountain climbers, burpees, skaters, high knees, toe jumps, heismans, hot feet w/ lunges, and squat-squat-hops that are sure to get you real results fast! You will only need a towel, a bottle of water, and the determination to transform your body to complete this workout that includes exercise modifications to tailor it to any skill level. You may also adjust rest periods and number of reps to vary the difficulty level. Kick-start your heart rate with a fiery warm-up, before diving into 3 ultimate fat-burning circuits followed by an ab burnout routine, and finishing up with a stretching cool-down series to prevent injury and maximize results. Look and feel your best as you build strength and burn fat with the pros right from your own living room. See below for a full list of exercises, reps, and time codes. Transform yourself with this free new system featuring Scott Herman and Susan Becraft, and create a stronger, leaner, and healthier new you. (adsbygoogle = window.adsbygoogle || []).push({});

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The Burn 500 Calories Workout

Circuit-style exercises to burn 500 calories in 45 minutes and tone every trouble zone.

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How To Stay Motivated To Lose Weight

Feel like you're falling behind in your fitness goals? Here are some expert tips for staying motivated and committed to your weight-loss plan.

See it through

Making the decision to live healthier is the first step, but you won't ever see results if you give up too soon. Whether you've hit a plateau in your weight-loss or just can't find the motivation to get to the gym, here's how to tweak your workout philosophy and get back on track to meeting your goals.

(adsbygoogle = window.adsbygoogle || []).push({}); Know your goals

"When it comes to weight training, knowing what your goals are, and why you're setting them to begin with, is important," says Louise Green, a certified personal trainer and wellness coach. In order to meet your goals, make sure they're SMART (Specific, Measurable, Attainable, Realistic, Timely). Green suggests asking yourself the following questions when setting your goals for weight training: • How do you want your physique to look? • What are your reasons for weight training? • How much time do you have to dedicate to this process?

Be prepared

With a hectic schedule, you may not always be able to plan and pack your meals ahead of time, says nutrition science and communications expert Lucia Weiler. For those times when you do eat out, choose the healthier options. In order to ensure you don't exceed your daily caloric needs, Weiler recommends checking the nutritional information of a meal before ordering it, piling on the veggies, choosing foods that are fresh, steamed, baked or roasted over deep fried or breaded and limiting your drink to water.

Overcome obstacles

It's inevitable that you'll encounter challenges along your weight-loss journey says fitness expert Louise Green. Here are her tips for overcoming the most common barriers: • Motivation: Create a buddy system • Time Management: Plan your workouts for first thing in the morning • Family: Find ways to incorporate your children • Financial: Find free things you can do outdoors, or go for a swim at the local pool for a small fee • Making you a priority: State your schedule and plans to your family so everyone knows that's your exclusive time. And stand your ground!

See how far you've come

Assessing your progress since you first began will help you stay motivated and strive for continued success, says sports expert and co-founder of Sports Performance Centre Ltd., Colin Berenhaut. Here are some tips for choosing—and sticking to—a training program that's right for you: • Do what you enjoy. You're more likely to stick with a workout if you get some enjoyment out of the activity. • Choose a couple of goals to focus on. (Choose only a couple of training parameters.) Don't overwhelm yourself with trying to fix everything at once. • Begin slowly. You'll only get discouraged if you can't maintain that initial level of intensity.

Visualize your success

The power of visualization is a fitness technique commonly used among professional athletes and sports teams, says wellness expert Louise Green. Here are three steps to visualizing weight-loss success: • Clearly set your goals • Think positively • Quietly visualize How To Stay Motivated To Lose Weight Weight loss, Motivation lose weight, Goals weight loss, Weight Loss Strategies via bestexercice http://ift.tt/1c3gxu5

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Truth about why your diet isn’t working

You stick to your diet, so why isn’t the weight coming off? Here are 6 reasons you can’t seem to shed the pounds.

You’re reaching for an unattainable goal

Like it or not, we can't all be runway-model thin—whether you're shaped like Naomi Campbell or Oprah Winfrey (both gorgeous women, by the way) is largely determined by your genetics. "If I take two people who have different genes and I put them in a controlled room and feed them the exact same amount of calories, one can gain weight and the other could maintain his weight. That is genetic," says Dr. Arya Sharma, chair for Cardiovascular Obesity Research and Management at the University of Alberta.

You still drink soda

Most soft drinks and processed foods contain high-fructose corn syrup, a cheap sugar substitute that a recent Yale study linked to obesity.   The study, which was published in the Journal of the American Medical Association, found that consuming fructose doesn’t satisfy one’s appetite. “The desire to eat continues,” Yale University endocrinologist Dr. Robert Sherwin told CTV. “It isn't turned off."  In other words, high-fructose corn syrup contributes to weight gain by increasing hunger.

You eat too fast

Remember when your mother told you to chew your food slowly? Well, it turns out that she was right. “Eating fast does not allow your brain to react to the satiety signal coming from your body,” says Richard Béliveau, chair for cancer prevention and treatment at the University of Quebec in Montreal and author of Eating Well, Living Well. This will lead you to believe that you are still hungry when your body really just needs some time to tell your brain that you’re full.

You’re not getting enough sleep

Not only do we crave unhealthy comfort foods when we’re tired, but our sleep levels are linked to our hormone levels, says Joey Shulman, the Thornhill, Ont.-based author of The Last 15—A Weight Loss Breakthrough. “People who are sleep-deprived tend to have more secretions of the hormone cortisol, so they’re more stressed out. And that’s going to trigger fat storage as well,” she says.

Your old habits are sneaking up on you

It’s easy to get complacent when you’ve been dieting for a while. If you’ve slipped back into bad habits like plastering butter on your toast, nibbling while you’re cooking or having dessert every night, you may be taking in enough extra calories to prevent yourself from losing weight.

You don’t stick to your diet on the weekends

Many of us eat more on the weekend than during the week—researchers at the Washington University School of Medicine in St. Louis found that dieters lost weight on weekdays but not on Saturday and Sunday.   Planning ahead for regular, healthy meals at the weekend helps, as does paying attention to portion sizes (especially when eating out). Truth about why your diet isn’t working Diet, Weight loss, Diet plan, Lose Weight via bestexercice http://ift.tt/1jcyiZj

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How To Lose Weight Fast: 10 Components of a Successful Diet and Exercise Plan

Losing weight is challenging for many, and the key to success often lies in having an appropriate plan. Mapping out your route to a healthy weight makes the process much easier. These 10 tips for losing weight fast will help you drop pounds and build a healthier, happier life.

10 Components of a Successful Diet and Exercise Plan:

1. Eat EnoughOne of the biggest mistakes dieters make is eating too little. Cutting calories is the best way to lose weight, but cutting too much triggers starvation mode. Use a calorie calculator to determine the best calorie range based on your current weight, age, and activity level.

Here is the Ways to Calculate How Many Calories You Need.

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2. Eat OftenInstead of eating your allotted daily calories in three meals, spread them throughout the day. This wards off extreme hunger and keeps your metabolism ticking.

Give some of these Healty Foods a try!

3. Eat the Right FoodsOnce you know the total calories you should consume each day, you need to make smart choices to reach that number. If you fill up on 1500 calories of sweets, your body will starve and you will feel miserable. You can pack a lot of healthy foods into a reasonable calorie limit, so determine what your body needs, sample whole foods that are new to you, and experiment with recipes at home.

4. Focus on Your FoodEating mindlessly will cause you to eat far more than focusing completely on your plate of food. When meal times arrive, sit down at a table and savor your food. Keep a food journal to help you track your progress.

5. Consider a Cleanse and DetoxCleansing is not for everyone, but it does help some to commit to healthy eating. There is no need to give up all solid food during a cleanse. Consider a fruit and vegetable cleanse, or juice cleanse and detox, in which you nourish your body for a few days with just fruits, vegetables, and water. Speak with your doctor before experimenting with any cleanse and detox program.

6. Find Fitness for YouLosing weight fast requires exercise. This is when many people give up their weight loss goals. The trick to successful weight loss if finding exercise you enjoy.

7. Create a Well-Rounded Fitness PlanIn addition to the exercises you love, add a few things to balance the plan. You need both cardiovascular activity and toning to achieve your goals.

8. HydrationLosing weight without drinking sufficient water is nearly impossible. Make sure you are drinking several glasses every day.

9. Avoid BoredomOne of the main reasons people eat too many calories is boredom. They also grow bored with their fitness programs. Find ways to make dieting fun and prevent boredom from sabotaging your efforts.

10. Build ConfidenceThe final component to a successful weight loss plan is confidence. When things get tough, remember you can reach your goal weight and you can be healthy. Take a deep breath and keep going!

Bestexercice is here to offer you all the support you need to stay on track. Stay up to date with the latest in healthy living by liking our Facebook page.

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Atkins Diet To Lose Weight

Can you Lose Weight by Dratically cutting back on carbs like bread, potatoes, and sweets while still eating bacon, mayonnaise, and butter? That's the idea behind Dr. Atkin's Diet Revolution. Robert Atkins, Md, Wrote the book more than 40 years ago. There are newer versions of the diet, including New Atkins for a New You, and a web site.

Old o new, the Atkins diet returns the typical carb-heavy American diet on its head.

The theory is that when you drastically cut back on carbs, your body turns to your fat stores for fuel.

The result is you burn body fat, releasing a by-product called ketones that you'll use for energy.

The plan is not recommended for people with severe kidney disease.

Does it Work?

There has been quite a bit pf research on low-carb diets for weight loss and management of diabetes .

Studies show that low-carb diets are as effective for weight loss as traditional approaches and can improve cholesterol and triglycerides.

But like any diet, it can be challenging to stick with for a long time.

What You Can Eat and What You Cant

The first part of the plan, called the induction phase, has these rules:

No more than 20 grams of carbohydrates per day, mostly from certain vegetables

Protein and fat from poultry, fish, eggs, red meat, butter, and vegetable oils

No pasta, bread, grains, fruit, starchy vegetables, or dairy other than butter, cheese, and cream

No buts, seeds, or legumes like beans .

No caffeine

No alcohol

Next comes the ''ongoing Weight loss'' stage, when you slowly add more vegetables, and you can include seeds, nuts, legumes, berries and other fruit, wine and other low-carb alcohol, and whole grains. After that, to help keep the weight off, you may be able to eat more carbs and add more foods to your diet, depending on your body's needs. Newer version of the diet, including New Atkins for a New You And The Atkins Web site, emphasize making good food choices, such as healthy fats.

Level of Effort: Medium

You don't have to go to meetings or buy special foods. But you're probably going to have to make some big changes in your menus.

You may notice that your breath has a distinct smell, due to the ketones your body makes. Some call that smell bad; Atkins said the smell is "not an offensive one." You may also have headaches and feel irritable.

Limitations: Cutting out food groups, especially whole grains and dairy, really limits what you can eat. It also means your diet may be low in certain nutrients including fiber, calcium, potassium, and magnesium.

Cooking and shopping: You will need to count carbs and factor that into whatever you're cooking at home or ordering in a restaurant. You should read food labels and use the carbohydrate counter in the book.

The first phase of the diet may be challenging, since the list of foods you’re allowed to have is very limited. You may have to skip many of your favorite foods and treats.

You’ll also need to keep a close eye on your weight. Changes in your weight affect how many carbs you can have in your daily diet.

Packaged foods/meals: A variety of Atkins-branded products are available, but none are required.

In-person meetings? No.

Exercise: The Atkins plan recommends at least 30 minutes of exercise on most days of the week

Does It Allow for Dietary Restrictions or Preferences?

Vegetarians and vegans: The Atkins web site says the diet is “perfectly possible” for vegetarians, and “challenging … but not impossible” for vegans. The site offers options if you avoid animal foods. Beans and tofu are allowed. Vegans and vegetarians start out in the ongoing weight loss phase (skipping the first very low-carb phase). The web site emphasizes legumes and soy foods (including tofu) for vegans, and soy and a small amount of legumes for vegetarians.

Gluten-free diet: The Atkins diet cuts back on carbs like bread. But it doesn't ban gluten. If you go on this diet and are trying to completely avoid gluten, you'll need to do more than pass on the bread basket; you should also read food labels to check for stealthy sources of gluten.

Low-salt diet: You should be able to limit your sodium on the diet, but check sodium on food labels.

What Else You Should Know

Cost: No major costs beyond shopping for your meals.

Support: You do this diet on your own. The official Atkins diet web site has online forums, groups (like Vegetarians on Atkins), meal plans, and weight-loss tools. You may also sign up for a welcome kit that includes information and three Atkins bars.

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How To Lose Weight As a Teenager

Are you tired of feeling down about your weight? Or perhaps your parents/peers are bugging you about your double chin? It may be harder to lose weight as a teen because of all the goodies you see in the lunch room, or when you see your friends eating pizza. It is going to be hard, that's for sure, but if you are really determined and motivated, then you can do it! Follow these simple steps and you will be there in no time at all! But remember, don't overdo it because that is unhealthy! Be strong, not weak! Do it and don't give up!

Method 1 of 4: Pre-Weight Loss

Make a Goal! (adsbygoogle = window.adsbygoogle || []).push({}); Start with something simple, don't start off with a ridiculous goal that you'll never achieve, as you'll just feel bad when you don't get there.

2- Make a plan. Find some spare time after school or at sports practice, and add an exercise routine to fill the gaps.

Method 2 of 4: Healthy Eating

1- Consume healthy foods and do not skip meals. Eat five small meals each day, every 3-4 hours. Your blood sugar level will be steady, and you will not feel as hungry.

2-Eat at the table, not standing up. Have one specific place where you will eat all your meals (unless you are out with friends). This keeps you from eating food mindlessly in front of the TV. Take time to chew, count to 30 for each bite. Chewing more can help you lose weight. You will find that you will get full faster, and will not have to eat as much.

Remember that it takes at least 20 minutes to actually notice that you're full or not hungry anymore. Try not to overeat, when you feel satisfied stop eating and don't let yourself eat anymore if you're not finished.

3-Don't eat from 9pm to 6am. This will keep your body on a schedule. Because your metabolism isn't high at night (especially when you are sleeping), it also means your body won't be eating food when it can least digest it.

4-When you snack, choose healthy fruits and vegetables rather than candy or chips. If you really hate veggies, have some hummus or peanut butter with it, or instead, opt for a handful of unsalted nuts. Greek yogurt helps boost up your metabolism and tastes great (plain with honey and berries is an excellent choice). Popcorn, minus added salt or butter, are excellent munchies. They are full of fiber.

5-Before you go to a restaurant, look at what there is on the menu online if you can, and choose what you want there (sometimes they even show you the nutritional information). Not only does this mean that you can choose something healthier, it also means that you aren't likely to give in to cravings and choose something you just can't eat.

6-Ask for smaller portions at meal times. It's easier than trying not to eat everything you get because it's an automatic habit to finish your meals.Try eating on a smaller plate, too. It tricks your brain into thinking you've eaten more than you really have.

7-Drink at least 8 glasses of water a day. You do not have to drink them down all at once, but keep sipping all day. Do whatever is comfortable and convenient for you, as long as you drink that amount of water. This will help you feel more full.

Other than water, almost anything you drink will contain calories. Learn to love the taste of water, and take in more fluids daily to improve your health and digestion. Fruit and vegetable juices, which are deprived of their fibers, are inferior to eating the fruits and vegetables themselves, so try to avoid juices. Unless you are making your own juice at home with a juicer, this is a great way to get tons of nutrients and aids in weight loss. It has also been proven that drinking three liters of water a day inhibits the loosening of skin, resulting in the formation of less wrinkles.

8-Try sucking a mint instead of chewing gum. Chewing gum is good for burning calories, but not your stomach. Chewing forces you to swallow more puff-producing air and you may not fit into your skinny jeans. If you need to freshen your breath, try sucking a mint.

Method 3 of 4: Exercise

1-Walk as much as you can. The average person burns about six calories per minute walking. Try to walk at least one mile a day to start. Each day walk a little further. Walk at a brisk pace, and if you find you are getting out of breath then slow down. In the beginning it is more important that you at least walk, rather than walk fast.

Take the stairs instead of taking the elevator.

Walking just 15 minutes a day increases life expectancy by three years, studies say.

Dance by yourself to the music on the television or your MP3 player. Any movements will make you lose weight, so have fun and dance your way to a thinner you!

2-Exercise. It doesn't matter if you lift weights, walk around your neighborhood, swim, or jog on a treadmill, you will lose weight, as long as you exercise 3-4 days a week, and burn more than your calorie intake. If you don't have a treadmill, find a pool, walk into waist deep water, and run in place, this burns just as many calories as running on a treadmill.

Method 4 of 4: Other

1-Weigh yourself every week on a certain day in the morning before you eat and after you go to the bathroom. This will show you've lost weight rather than weighing every day. If you are still growing, then your weight should not change at all. You will think that you have gained weight in fat but you really just have grown a bit or gained muscle. Measure around your waist instead. That way you see if you have lost fat.

Weighing yourself daily can lead to what some people call "scale obsession," or an unhealthy fixation on daily results. Water retention in the body can be as much as five pounds per day, so the scale can also be somewhat misleading.

Remember to think of weight loss as an ongoing process. Your hard work and determination will pay off, however, so long as you keep your spirits high and your outlook optimistic. Very few people are completely satisfied with their bodies, but try to love your body as much as possible. It will definitely love you back.

2-Record your progress. This way you can notice any major changes. Keep a log of everything you eat, every exercise you do, and how many inches your waist is (or whatever kind of body part that needs weight loss). Add up your total calorie intake of that day (try and keep it at a maximum of 2000) and how many calories you burned (most exercise machines will give you an estimate of how many calories you burned). If your diet or exercise changed you can see what plan worked best for you.

Also, if you record the calories you have eaten, you can input them in websites that will then calculate whether you should have eaten more, or fewer calories that day, and you can plan from that.

3-Be confident. If you are confident about losing weight you will be more likely to have some great progress! It actually works!

4-Don't be too hard on yourself! If you spend a day in your pajamas and watch a few movies for the day, don't sweat it. If you have a big feed of junk food one day, don't worry! Just get back on track the next day!

Tips

Rather than sitting, stand. Standing burns calories, too.

It is also important to keep in mind your body type; don't expect to look like a model if everyone in your family is stocky, or not so muscular.

Don't skip meals! You might think that skipping meals will help you lose weight, but the truth is, it does just the opposite. If you skip a meal, you're more likely to get the munchies and scoff down the junk food that is full of fat and sugar.

If you feel like you are alone know that there are always people going through the same things.

Celery is a great weight loss snack. It has been proven that it takes more calories to eat the celery than the amount of calories in the celery its self. So you can lose weight by eating! It's never good to stuff yourself with any certain food, though, so eat it wisely.

Teens need to get about 8 to 10 hours of sleep per night. It has been shown that they get at times only 6 hours of sleep.

Don't give up! We know it's so hard to suddenly start eating healthy and exercising every day! and actually stick with it. You want to give up and go back to your old ways because you feel like you're not losing any weight at all...but don't! If you gain the will, power, and determination it takes to lose weight, it will be the best decision of your life! Every time you're a step away from giving up, just picture in your mind how good you will look and feel if you just keep going. Prove to all who doubted you can do this that you can have a sexy body!

Don't stress if you don't lose any weight in the first week. Stress causes you to gain weight. Stay positive to lose weight faster.

Listen to music while exercising. Try doing a different exercise with every changing song.(rhythmic exercising)

Jog if you don't feel comfortable running.

Warnings

Try not to become obsessed with a certain number. The mirror and your own feelings are a better indicator of your success.

Watch and check nutrition labels. Just because they say something is low in fat on the front doesn't mean it's good for you.

Never try to starve yourself. Doing so, will put your metabolism into "starvation mode" which will slow down metabolism and slow down weight loss. However, if you decide to fast (a controlled period of time where you only drink water or juices to cleanse your body or aid weight loss), daily exercise will keep your metabolism from slowing down, which would cause rapid weight gain when you start to eat solids.

Being obsessed with losing weight can lead to eating disorders.

Tests have proven that if you get on a scale too much you actually gain more weight, so it's better to base it on something like how you feel in your favorite jeans or what your family notices.

If you find that you are not losing weight after a few weeks, you may want to see a nutritionist.

If you are dieting correctly, you should lose 1 or 2 pounds a week. That's 5-10 pounds a month! If you lose more than 3 pounds a week, you could be losing weight too fast, which is unhealthy. Depending on your weight and amount of weight loss needed, however, it might not be unhealthy. Keep in mind that if you lose weight too fast, you might experience hair loss. Always talk to your doctor if you are worried.

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Crystal Pawlowski Lost 100 Pounds - Success Stories

Name: Crystal Age: 30 Family Status: Married with 2 kids Occupation: Personal Trainer Location: Georgia Height: 5'6" Waist: 25" Starting Weight: 238 pounds Current Weight: 138 pounds Pounds or Inches Lost: I lost 100 pounds!

Crystal's Weight Loss Story! When did you become unhappy with your weight?

After having my first child. Its been 12 years since I began my weight loss journey!

What made you decide to lose weight? (adsbygoogle = window.adsbygoogle || []).push({});

When I realized I was no longer happy with myself and my lifestyle. Not being able to walk without getting out of breath was no longer an option for me.

What were the most important changes you made to lose weight?

Taking it 1 day at a time, learning to workout everyday and taking care of my body by changing my food choices.

What was most challenging about losing weight?

I think learning to love yourself through the process and even when you do not lose weight as quick as you want to. Tomorrow is another day to keep trying and pushing forward.

How long did it take you to start to see results?

3 months (90 days) was when I saw hope to keep going and saw some of my results.

How long did it take for you to reach your current weight?

1 year and 8 months.

How long have you maintained your weight loss and how do you do it?

11 years and counting! I always make small goals for myself when it comes to my workouts, like how many pulls ups or push ups I can do. I also have learned to eat healthy and treat my body better.

What keeps you motivated to continue your weight loss success?

It's really about helping other people. I found through helping other people lose weight, it some how keeps me going and I also feel like it heals my heart in some way.

How has your life changed now that you've lost weight?

I think I realized all along it wasn't just about losing weight although that was my goal. I truly was changing my heart and seeing myself through my own eyes, not just others.

Do you have any advice for others who are trying to lose weight?

YES! If you truly are committed to losing weight, do it! Do not sweat the small things and keep your eyes on your goals. People will always have an opinion about you but yours is the only one that matters.

How did ShapeFit help you reach your weight loss goals?

I think ShapeFit.com became another tool I used to help further my weight loss. Its always inspiring to read other weight loss stories since it makes you realize that you're not alone in your fight to change your lifestyle.

Crystal's Weight Loss Tips! Weight loss tip #1:

Eat lots of veggies.

Weight loss tip #2:

Drink lots of water.

Weight loss tip #3:

Keep workouts short but intense.

Weight loss tip #4:

Cut out most juice, soda and alcohol.

Weight loss tip #5:

Lift weights (kettlebells, dumbbells, sandbags).

Crystal's Weight Loss Eating Plan! Breakfast:

I usually do not eat a big breakfast since my body just is not very hungry and I do not force food because its a certain time of day. I drink water and coffee most of the time. Listening to your body is big!

Lunch:

I eat 2 or 3 cups of steamed veggies. I will usually eat beans or tofu and maybe brown rice or a sweet potato.

Dinner:

Same as lunch. I eat mostly veggies and use olive oil, coconut, avocados or nuts to add some healthy fat to my meals. I try to avoid heavy starchy foods at night. Mostly because my body will not need it for energy and I am not active at night.

Snacks or Mini Meals:

Light yogurt and homemade granola, handful of almonds or cashews with fruit (half banana or apple), hummus and homemade pita chips and carrots.

Nutritional Supplements:

B-12 (metabolism), Vitamin C (immune system support), milk thistle (liver support and digestion).

Crystal's Weight Loss Workouts! Weight Training:

HIIT (high intensity interval training) weight training using 15 and 25 pound dumbbells or a heavy sandbag. I also do bodyweight exercises like pull ups, plyometrics and kettlebells 4 days a week.

Cardiovascular:

Jumping rope, circuit bodyweight training, HIIT interval training (outside, treadmill, stationary bike), power yoga 2-3 days a week.

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Sucess Storie : Janelle Lost 70 Pounds in 9 Months

Name: Janelle Age: 38 Family Status: Divorced with an amazing little girl! Occupation: Dental Claims Analyst Location: Prior Lake, Minneapolis Starting Weight: 205 pounds Current Weight: 135 pounds Pounds or Inches Lost: I lost 70 pounds and went from a size 20 to a size 8 to 6!

Janelle's Weight Loss Story! When did you become unhappy with your weight?

About a year and a half ago when I had to go to something at the University of Minnesota. Even though I have my four year degree, I have wanted to go back to school for a long time and was attending a fair on the programs that I was interested in. When I was there I had to park in a parking garage and walk up several flights of stairs. I was so embarrassed and very scared when I could barely get up the stairs. It terrified me that just 10 years earlier when I attended the school I was able to run up those same stairs.

What made you decide to lose weight?

I was at my yearly appointment with my OB/GYN (I have the most amazing doctor). I have polycystic ovary syndrome (PCOS) and basically, I can't eat carbs so when I got pregnant I was so scared I would lose the baby which was a fear among several others in my support group. My doctor promised me that the baby would survive if I did everything I was told to do, and I did. I now have a beautiful four year old. So, when he told me I would die in a few years of a heart attack if I didn't lose the weight, I believed him. It should be noted that he was the first person who told me without a doubt I would have children if I lost weight. I got pregnant after being off my birth control for only four days. I didn't believe my doctor at the time that it would be so easy to get pregnant and was actually trying to lose weight when I got pregnant. I was in a biggest loser type of class at my local gym when I got pregnant. I was about to run a 5K and was constantly sick. I found out on my lunch break at my job that it wasn't stomach flu or a weird virus that I had, but rather that I was five and a half weeks pregnant.

What were the most important changes you made to lose weight?

Besides the food and the exercise changes, I also had to look at things in my personal life that were holding me back. I realized that when I got sad or frustrated, I ate. On the day my ex-husband and I separated, I made a list of things that I needed to do for myself to make me a better person and I promised myself this list was not to get a man but to truly serve the purpose of being a better person. When I went out on a date recently and the person didn't call me back (and trust me in the circumstance he should have), for a change instead of blaming myself I realized that some people are just not nice and I have to move on and I did say something to get closure. Before, I would have let it bother me and would have ate my heart out. I realized that I needed to deal with my pains from past hurts in healthy ways instead of using food as a cure. (adsbygoogle = window.adsbygoogle || []).push({});

What was most challenging about losing weight?

I had lost weight in the past very quickly so making sure I lost it this time in a healthy way (not so fast) so I could maintain was very helpful. I constantly have to remember that this is not a diet, this is a lifestyle.

How long did it take you to start to see results?

The first 50 pounds came off in about 6 months.

How long did it take for you to reach your current weight?

I started running just a few blocks in September of 2012. Then I rejoined my local gym in January of 2013, so it took a total of about 9 months.

How long have you maintained your weight loss and how do you do it?

For about 6 months and I remember what my doctor told me. He is an honest guy and I know he would have said anything for the shock value. Also, I never take a vacation from my lifestyle. I still have days where I may have a piece of pie but I have to remember that one piece of pie doesn't mean I have to follow it with a week of eating junk food. I also make exercising a priority. When I was on vacation recently, the first thing I did was go on the elliptical machine.

What keeps you motivated to continue your weight loss success?

My daughter and my energy level. I feel so fantastic and just feel like a whole new person! I recently went on a Vegas vacation and was so happy to be walking and exercising. I really enjoy being outside and being active!

How has your life changed now that you've lost weight?

For me it's more than just weight loss. I often get complimented about not just weight loss, but also about the positive energy I bring to the room. One of the biggest compliments I got this year was from my sister after we had gotten into a fight. I had told her how I truly felt about something she said instead of holding it in and she was amazed when I was able to let it go and move on. In the past, I ate my problems away. I just feel like I am truly enjoying life now.

Do you have any advice for others who are trying to lose weight?

Surround yourself with those that encourage you. I went to six different appointments with my OB/GYN and was really heavy. Instead of yelling at me for my weight, he constantly encouraged me and my two closest friends were no different.

How did ShapeFit help you reach your weight loss goals? I love the encouraging weight loss stories. Janelle's Weight Loss Tips! Weight loss tip #1:

Surround yourself with the kindest, coolest people in the world. Even when I was 205 pounds, my two best friends told me how beautiful I was and constantly encouraged me when I complained about my weight. They were always my cheerleaders. My OB/GYN has also encouraged me through the years. After coming to six different appointments being really heavy, he kept encouraging me instead of giving up on me.

Weight loss tip #2:

Remember that everyone has something different that works for them. Find what works for you and do it! For example, I have PCOS and can gain a lot of weight in a very short amount of time, so I give myself a 5 pound limit, meaning I never go up more than 5 pounds in weight. To do this, I have to weigh myself everyday which may be harmful to some people, but it works for me.

Weight loss tip #3:

Love your flaws and realize no matter how thin you get, there are still things you can't change. I nursed a daughter at 34 years old, so I have mom boobs and I love them.

Weight loss tip #4:

Find what is keeping you heavy. For me it was not letting go of things I couldn't change and not saying things if I got hurt.

Weight loss tip #5:

I gave up diet soda after 10 years of saying it did not affect my diet. Be willing to listen and try new things. It may just surprise you when something works.

Janelle's Weight Loss Eating Plan! Breakfast:

Cheerios and milk.

Lunch:

Low fat chili.

Dinner:

Tuna spread with veggies.

Snacks or Mini Meals:

Handful of almonds.

Nutritional Supplements:

I'm not taking any supplements.

Janelle's Weight Loss Workouts! Weight Training:

I workout with a trainer and made an effort to do weight training.

Cardiovascular:

Anything and everything. I dance in the elevator and always take advantage of my time. I usually do the elliptical machine and/or running.

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How to Increase Metabolism : And Start Losing Weight

Speed Up Your Metabolism

Here's a secret: slaving away inside your body—right this minute—is your very own personal trainer working tirelessly to help you burn calories and shed fat. It's called your metabolism, and it's the sum of everything your body does. Each time you eat, enzymes in your body's cells break down the food and turn it into energy that keeps your heart beating, your mind thinking, and your legs churning during a grueling workout. A fast metabolism means more calories burned. The more you burn, the easier it is to drop pounds. And get this—you can make increase you metabolism so it works harder, a lot harder, 24 hours a day. (adsbygoogle = window.adsbygoogle || []).push({}); To some degree, our bodies hum along at a preset speed determined by gender and genetics, but there's still plenty of wiggle room. "You have a huge amount of control over your metabolic rate," says John Berardi, Ph.D., C.S.C.S., author of The Metabolism Advantage. "You can't affect how many calories it takes to keep your heart beating, but you can burn an extra 500 to 600 calories a day by exercising properly and eating right." And by making a few changes to your routine. To make those changes simpler, we enlisted the help of leading experts and came up with a round-the-clock, turn-up-the-burn plan complete with new moves that will throw that slow metabolism into overdrive.

When You Roll Out of Bed

Eat (a good) breakfastEvery. Single. Day. If you don't, your body goes into starvation mode (it's paranoid like that), so your metabolism slows to a crawl to conserve energy, Berardi says. And the heartier your first meal is, the better. In one study published in the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly three pounds. In another study published in the same journal, volunteers who reported regularly skipping breakfast had 4.5 times the risk of obesity as those who took the time to eat. What should you be having? Morning munchies that are slow to digest and leave you feeling fuller longer. Try a mix of lean protein with complex carbohydrates and healthy fats, like this power breakfast, recommended by Berardi: an omelet made from one egg and two egg whites and a half cup of mixed peppers and onions, plus a half cup of cooked steel-cut oats mixed with a quarter cup of frozen berries and a teaspoon of omega-3-loaded fish oil. Sip java Sisterhood of the traveling spill-proof mugs, rejoice! A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing, says Robert Kenefick, Ph.D., a research physiologist at the U.S. Army Research Institute of Environmental Medicine. Honestly, could there be a more perfect beverage? Guzzle your water cold Chase your morning joe with an ice-cold glass of H2O. Researchers at the University of Utah found that volunteers who drank eight to 12 eight-ounce glasses of water per day had higher metabolic rates than those who quaffed only four glasses. Your body may burn a few calories heating the cold water to your core temperature, says Madelyn Fernstrom, Ph.D., founder and director of the University of Pittsburgh Medical Center Weight Management Center. Though the extra calories you burn drinking a single glass doesn't amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.

When You're at Work

Pick protein for lunch Cramming protein into every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest, says Donald Layman, Ph.D., professor of nutrition at the University of Illinois. Aim for about 30 grams of protein—the equivalent of about one cup of low-fat cottage cheese or a four-ounce boneless chicken breast—at each meal. Brew up some green tea "It's the closest thing to a metabolism potion," says Tammy Lakatos Shames, R.D., author of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever. The brew contains a plant compound called ECGC, which promotes fat burning. In one study, people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent. According to other studies, consuming two to four cups of green tea per day may torch an extra 50 calories. That translates into about five pounds per year. Not bad for a few bags of leaves, eh? For maximum effect, let your tea steep for three minutes and drink it while it's still hot. Undo damage with dairy Hey, it happens. There are days when no salad on earth can possibly overcome the seductive power of French fries. But you can make up for it with a calcium-rich afternoon snack, like eight ounces of milk or six ounces of low-fat yogurt. Calcium helps your body metabolize fat more efficiently by increasing the rate at which it gets rid of fat as waste (yes, that kind), reports a study from the University of Copenhagen. Sorry, supplements don't have the same effect.

When You Go Food Shopping

Choose organic produce You wouldn't fill your car engine with pesticides, right? Hell, no. Researchers in Canada found that dieters with the most organochlorides (chemicals found in pesticides) stored in their fat cells were the most susceptible to disruptions in mitochondrial activity and thyroid function. Translation: Their metabolism stalled. Can't afford a full organic swap? Go to http://ift.tt/1eEUNFC for the most (and the least) contaminated foods, then adjust your shopping list accordingly. Seek heat It turns out capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about one tablespoon of chopped red or green chilies boosts your body's production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent. Stock up on chilies to add to salsas, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries. Grab some metal Women lose iron during their period every month. That can throw a wrench into your metabolic machine, because iron helps carry oxygen to your muscles. If your levels run low, muscles don't get enough O2, your energy tanks, and your metabolism sputters, Shames says. Stock up on iron-fortified cereals, beans, and dark leafy greens like spinach, bok choy, and broccoli.

When You Work Out

Mix things up with intervals You're always looking for a way to shorten your workout, right? Well, step up your intensity and you'll burn the same number of calories or more in less time. In one Australian study, female volunteers either rode a stationary bike for 40 minutes at a steady pace or for 20 minutes of intervals, alternating eight seconds of sprints and 12 seconds of easy pedaling. After 15 weeks, those who incorporated the sprints into their cardio workouts had lost three times as much body fat—including thigh and core flab—compared with those who exercised at a steady pace. Bursts of speed may stimulate a fat-burning response within the muscles, says lead researcher Ethlyn Gail Trapp, Ph.D. Whether you ride, run, or row, try ramping things up to rev your burn: Start by doing three eight-second all-out, can't-talk sprints with 12 seconds at an easy pace between each effort. Work your way up until you can do 10 sprints over 20 minutes. Take it slow This isn't easy, but when you strength train, count to 3 as you lower the weight back to the start position. Slowing things down increases the breakdown of muscle tissue—yeah, it sounds bad, but all that damage you're incurring is actually a good thing. The repair process pumps up your metabolism for as long as 72 hours after your session, according to researchers at Wayne State University. But pass on those featherweight dumbbells—you need to use weights that are heavy enough that you struggle to complete the final few reps. Pop pills Combining regular exercise with fish-oil supplements increases the activity of your fat-burning enzymes, reports a study published in the American Journal of Clinical Nutrition. Volunteers took six grams of fish oil daily and worked out three times a week. After 12 weeks, they'd lost an average of 3.4 pounds, while those who exercised exclusively saw minimal shrinkage. Look for brands containing at least 300 milligrams of the fatty acid EPA and 200 milligrams of the fatty acid DHA per capsule. Pop two of these two hours before your workout.

When You Get Home

Eat Nemo's pals Fatty fish like salmon, tuna, and sardines are loaded with hunger-quashing omega-3 fatty acids. These healthy fats help trigger the rapid transfer of "I'm full" signals to your brain, according to the National Institutes of Health. Bonus: A 3.5-ounce serving of salmon nets you 90 percent of your recommended daily value of vitamin D, which will help preserve your precious calorie-craving, metabolism-stoking muscle tissue. Skip the second mojito Another reason not to overimbibe: Knocking back the equivalent of just two mixed drinks (or two glasses of wine or two bottles of beer) puts the brakes on fat burning by a whopping 73 percent. That's because your liver converts the alcohol into acetate and starts using that as fuel instead of your fat stores, report researchers from the University of California, Berkeley. Hit the sack—early When you sleep less than you should, you throw off the amounts of leptin and ghrelin—hormones that help regulate energy use and appetite—that your body produces. Researchers at Stanford University found that people who snoozed fewer than 7.5 hours per night experienced an increase in their body mass index. So make sure you get at least eight hours of rest

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Best Exercises To Lose Belly Fat

The most frequent question I'm asked is always, "What's the best exercise to lost belly fat?" Interval training is a perfect exercise to lose belly fat, but once it's targeted, you have to think about the muscles underneath! The sets of muscles are:

1. Rectus abdominis: These muscles run vertically from your rib cage to your hips.

2. Obliques: These muscles come across your core at an up and down diagonal.

3: Transverse Muscles: These are your posture muscles -- the ones I really want you to work on! These muscles are the key to having great abs. Your transverse muscles come across your belly.

Do these exercises every day, and you'll be on the road to flat abs! (adsbygoogle = window.adsbygoogle || []).push({});

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How To Keep The Weight Off

Going on a weight loss diet is sometimes easy. You know what you have to do or worked it out on the way, you have the plan and you just follow it for an ‘x’ amount of time. If you are really determined you reach your goals and succeed. Once the ‘diet’ is finished you breathe a sigh of relief thinking now I can just go back to normal. However, this is the point that needs most work and it is often the hardest part of weight loss. If not careful you will be back to where you started and the weight will be back on. So what are you meant to do after a weight loss diet and how can you keep that weight off?

Plan in advance

(adsbygoogle = window.adsbygoogle || []).push({}); Thinking about the post-diet time before you even start a diet may sound too much but it is actually very helpful. Where can you start planning? Well most of the commercial weight loss diet plans tend to offer post-diet advice and maintenance. You can also evaluate how good a weight loss plan is based on what it offers for afters. If you are following a weight loss plan which is easy and you are happy are with it you are likely to follow the post-diet advice as easy. Always think, does it give you realistic, healthy and balanced options post dieting? Mixing and matching from other diets can also help. It may be that your weight loss plan is good but the post diet maintenance plan is better on another ‘diet’. Use it. Or you may be following your own DIY weight loss and you are looking for ways to make a transition to maintenance and you like what an ‘x’ diet is saying.

Create habits

So you lost the weight, you are not on a weight loss diet anymore and you can go back to eating whatever you want. Yes and No. The ‘see food diet’ (eat everything I see) is probably the kind of diet which got the weight on. Those little practices which helped you lose the weight are the same who will help you keep it off. This however, does not mean that you have to ‘diet’ for the rest of your life. Did you eat more vegetables during your weight loss, or replaced the frying pan with oven cooking and the margarine with oil? Why not make these little things into habits which you can carry over to your everyday life. Don’t aim to change everything and pick the ones you can comfortable with and are already enjoying. This could be walking the kids to school every day, or having a protein breakfast; keep in mind that all the little things add up to something bigger.

Set a weight limit

Nobody’s weight stays stable for ever. Our weight will fluctuate through the day let a long through the months. Set a weight limit which will be your cut off point which you will take some action. It is always easier to lose a couple of extra pounds now and then and most of the time all you will need to do is watch what you eat for a couple of weeks rather than going on a full on diet. It will also help you keep in control of your weight and not get out of control. If you find you are putting on weight try keeping a diary for a couple of days. This way you will find the little things which are responsible and you can concentrate on working on those things. For example, it could be that you are attacking the biscuit tin more often, or had a few extra takeaways.

Set rules

Have some setting stone rules about your eating and lifestyle. Keeping to a healthy and balanced diet and lifestyle is not always easy as life itself goes up and down. These rules should reflect your lifestyle and how you like to eat. Rules can be as simple or as complicated as you like them. For example you could say that as a rule you will not have more than one takeaway a week, no more than 2 biscuits a day, or that you will have one salad/vegetable portion with at least one meal a day. For more determined ones it may be that you will exercise 4 days a week or will only eat carbs in the weekends.

Make a smooth transition from ‘diet’ to everyday

If you have been following a reduced calorie diet for months to stop all of a sudden and start eating more may come as a bit of a shock to your body. Don’t forget that your body has adapted to the diet you have been providing for all this time. Start adding calories and foods gradually. For example if you have been following a 1200kcal diet for weight loss purposes start by adding 250 kcal for the first week. If you are still losing weight then add 250 kcal more the following week. Allow time for your body to get used to it. This is also a good way to keep control of the amount of food you eat. It is easy to say I will have a big meal to celebrate my weight loss success, and I will have this cake because I have room for extra calories and I will have this and that and so on. Is like going on holidays; people tend to say it’s ok to eat and drink and spend with no limit I’m on holidays. Once you get the momentum it is harder to stop again.

Don’t over obsess

Your new body and your new weight and lifestyle may be giving you a natural mood high. You may have spent years feeling bad about how you have been looking or about your weight so naturally you don’t want to lose that feeling. However, over obsessing about your diet and your weight is not healthy either and you may find yourself feeling tired, stressed and frustrated at the end. Don’t count every single calorie and don’t jump on the scales every 5min. Life is for living. Have your rules, have your habits and routines and looking after yourself is good. However, keep it simple. Look at the bigger picture. It is not the one meal which will topple over the scales is the general everyday diet and lifestyle How To Keep The Weight Off Calories, plan in advance, Diet, Weight loss, Weight, weight limit, Lose Weight, Lifestyle via bestexercice http://ift.tt/1ixta1t

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How To Lose 10 Pounds In a Month : Diet Menu

Hear the word diet, and what comes to mind? For starters, pain, guilt, and pants that won't zip up - and let's not forget food that tastes like cardboard. If it's good in your tummy, it must be bad for your body, or so goes the old thinking. But how can a diet succeed if you never get the flavors you crave? That's why we designed this plan not only to help you lose ten pounds by swimsuit season, but also to give you the tastes you love. Whatever fattening food you long for - sweet, spicy, or savory - we've got the low-cal version. Follow the daily dishes we have designed or feel free to repeat whichever dinner or snack rings your bell. As long as you stick to the choices listed here, you'll keep your total calorie intake to 1,300 a day - and be looking sleek by sumer. We recommend you take a multivitamin and a 250 - to 400 milligram calcium supplement daily. Drink calorie-free beverages (water, soda, seltzer, unsweetened black coffee, or tea) as desired. Repeat plan for one month. (adsbygoogle = window.adsbygoogle || []).push({});

Monday

Breakfast

1 1/4 cups bran flakes cereal topped with 1/2 banana, sliced

1 cup fat-free milk

Lunch

Spinach Salad: Top 3 to 4 cups baby spinach leaves with 1 hard-cooked egg, chopped; 2 strips cooked bacon, crumbled; 5 mushrooms, thinly sliced; 1/3 cup croutons; 1/4 cup crumbled feta cheese; 3 slices red onion. Toss ingredients together, then drizzle with a flavored vinegar, such as red wine, balsamic or seasoned rice vinegar.

Pear

Dinner

Savory Asian Patty: Mix 1 pound ground turkey breast with 8 canned water chestnuts, diced; 2 garlic cloves, minced; 4 green onions, thinly sliced; 1/2 cup unsweetened applesauce; 4 teaspoons soy sauce. Shape mixture into 4 patties. Freeze 3 for later use. In nonstick skillet coated with cooking spray, cook patty over medium heat until thoroughly cooked throughout. Serve with a side dish of 3/4 cup cooked rice tossed with 1 teaspoon soy sauce, 1 teaspoon seasoned rice vinegar, and 1/2 teaspoon Asian sesame oil.

2 cups broccoli florets, steamed

1 cup berries

Tuesday

Breakfast

One split, toasted English muffin sprinkled with 1/4 cup shredded cheese (any type). Broil until cheese melts.

1/2 grapefruit sprinkled with 1 teaspoon brown sugar

Lunch

Spread 1 slice raisin bread with 1 1/2 tablespoons peanut butter. Top with 1/2 banana, sliced. Drizzle with 1 teaspoon honey and cover with another slice of raisin bread.

1 cup fat-free milk

Dinner

Spicy Chicken Olé: On a 12-inch-long sheet of heavy-duty aluminum foil, center a 5-ounce skinless, boneless chicken breast. Top with 3/4 cup canned corn with peppers, 1/4 cup salsa, and 1 tablespoon fresh cilantro (optional). Fold foil into a packet. Bake on cookie sheet at 450 degrees F about 18 minutes.

Avocado Salad: On lettuce leaves, arrange 1 tangerine, peeled and divided into segments; 1/4 ripe avocado, thinly sliced; 1 slice red onion. Sprinkle with 1 teaspoon lemon juice and 1/2 teaspoon olive oil.

Wednesday

Breakfast

Cook 1/2 cup oats with 1 cup fat-free milk. Stir in 2 tablespoons apple butter, 1 tablespoon raisins, and pinch of cinnamon.

Lunch

Cut whole wheat pita in half. Spread 3 tablespoons hummus in each pocket. Stuff with tomato and cucumber slices and baby spinach leaves. Sprinkle stuffing with a flavored vinegar.

6 ounces light yogurt

1 kiwifruit

Dinner

Sweet Honey Pork: Cut 1 pound pork tenderloin into 8 slices. Pound slices into 1/4-inch-thick medallions. Freeze 6 medallions. Coat nonstick skillet with cooking spray. Cook 2 medallions over medium heat until lightly browned. Add 1/4 cup orange juice, 2 teaspoons honey, and 1 teaspoon Dijon mustard. Continue cooking pork until tender, about 3 minutes.

Apricot Couscous: In 1-quart saucepan, heat 1/3 cup chicken broth; 2 dried apricots, cut into thin strips; and 1/4 teaspoon grated orange rind until boiling. Remove from heat; stir in 1/4 cup couscous. Cover and let sit 5 minutes. Serve with 1 cup steamed green beans.

Thursday

Breakfast

French Toast: Dip 2 slices raisin bread in a mixture of 1 egg and 1 tablespoon fat-free milk. In nonstick skillet melt 1 teaspoon butter. Fry coated bread until golden, turning once. Spread with 1 tablespoon jam.

Lunch

Top 3 to 4 cups salad greens with 1/2 cup water-packed white tuna, drained; 1 small tomato, cut into wedges; 2 green onions, sliced. Drizzle with a mixture of 1 teaspoon olive oil and 1 tablespoon flavored vinegar.

1/2 whole wheat pita

6 ounces calcium-fortified orange juice

Dinner

Savory Stir-Fry: In nonstick skillet coated with cooking spray, lightly brown 3 ounces beef strips over medium-high heat. Add 1 1/2 cups frozen stir-fry vegetables and 1 tablespoon bottled stir-fry sauce. Cover and cook over low heat until the vegetables are tender-crisp. Drizzle with 1/2 teaspoon Asian sesame oil. Serve over 3/4 cup cooked rice.

Friday

Breakfast

Mexican Burrito: Beat 1 egg with 2 tablespoons grated cheese. Add dash of cayenne pepper sauce. Cook in nonstick skillet coated with cooking spray. Place over warm 6-inch flour tortilla, top with 1/4 cup salsa, fold tortilla around filling.

Tangerine

Lunch

Spread 1 tablespoon light mayonnaise on 2 slices rye bread. Layer 2 ounces thinly sliced extra-lean ham, 1 ounce sliced cheese, 4 dill pickle slices, 1 jarred roasted red pepper, 1 onion slice, and lettuce leaves between bread.

1/2 grapefruit

Dinner

Chili-Rubbed Spicy Salmon: Coat 5-ounce salmon fillet with a mixture of 1 teaspoon chili powder, 1/2 teaspoon ground cumin, 1/4 teaspoon red pepper, and 1/8 teaspoon salt. Spray with cooking spray. In nonstick skillet over medium heat, cook until opaque, turning once. Serve with 2/3 cup refrigerated mashed potatoes and 12 roasted asparagus spears sprinkled with lemon juice.

1/4 cantaloupe wedge

Saturday

Breakfast

Smoothie: In blender, combine 1 cup fat-free milk; 1 frozen peeled banana, sliced; and 1 tablespoon peanut butter.

Lunch

Spread 2 teaspoons spicy brown mustard on 2 slices rye bread. Layer 3 ounces of thinly sliced lean roast beef with tomato and onion slices between bread.

6 ounces light yogurt with 1 tablespoon raisins

Dinner

Sweet Chicken with Grapes: In nonstick skillet with 1 teaspoon olive oil, cook 5 ounces boneless, skinless chicken breast; 1 tablespoon minced shallots; 1/4 teaspoon thyme; 1/4 teaspoon salt; and a dash of pepper until chicken is browned on both sides and loses pink color throughout. Place chicken on plate. Add 3/4 cup halved seedless grapes and 1/4 cup white wine to skillet; boil 1 minute. Pour over chicken.

Serve with 3/4 cup cooked rice.

Sunday

Breakfast

1/2 cantaloupe topped with 3/4 cup low-fat cottage cheese

1 slice toasted raisin bread, spread with 1 tablespoon apple butter

Lunch

Top 1 large baked potato with 1/4 cup grated cheese, 3 tablespoons diced avocado, and 1/4 cup salsa.

8 baby carrots

Dinner

Savory Veggie Burger: In nonstick skillet, add 1 teaspoon olive oil, 1 thinly sliced medium onion, salt, black pepper, and dried rosemary to taste. Cook until onion is tender and golden, stirring occasionally. Pan-grill one veggie burger. Mix 1 tablespoon light mayonnaise with 1/2 teaspoon Dijon mustard; spread inside whole wheat pita, halved. Cut burger in half and tuck into pita pockets along with baby spinach leaves and caramelized onion.

1 cup berries

Satisfy Cravings Here!

Sweet, spicy, or savory? Tasty 100-calorie snacks that hit the spot. Eat one a day, anytime. Sweet

6 ounces light yogurt

1 chocolate sorbet bar

1 Rice Krispies Treat

4 meringue cookies

2 fig bars

4 Hershey's Kisses

1 cup mango chunks

Spicy

4 cups jerk-flavor popcorn (spray light popcorn with butter-flavor cooking spray, toss, sprinkle with jerk seasoning to taste, and toss again)

3 California roll pieces with soy sauce and wasabi

10 baked corn chips with salsa

1-inch cube of Monterey Jack cheese with jalapeño peppers

Savory

12 mini barbecue-flavor rice cakes

20 roasted peanuts

1/4 cup hummus with celery sticks

50 very thin pretzel sticks

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How To Lose 10 Pounds In A Month

These exercises will burn fat, tone muscle, and boost your metabolism. This all-over makeover will help you lose weight in just one month!

All-Over Toning Exercises

Our Drop 10 Pounds plan makes weight loss super simple:

1. Do the head-to-toe toning moves twice a week.

2. Aim for any three of the weekly fat-melting cardio sessions.

3. Follow our easy, treats-included diet. Ready, set...

How It Works

Do these dozen toners twice a week to firm up all over. "Each total-body strengthener sculpts muscle fibers you've probably never reached before," says New York City celebrity trainer Justin Gelband, who designed this amazingly effective session exclusively for FITNESS. Perform the workout as a mix-and-match circuit of your choice: Pick one exercise for each body part until you've done one set of all 12 exercises -- in whatever order you like!

What You'll Need

A pair of 3- to 8-pound dumbbells and a mat

Super Leg Slimmers

The following set of exercises targets quads, hamstrings, hips, butt, calves -- plus firms abs, triceps, biceps, and shoulders.

Perfect Your Form

Get the most out of these lunge-based moves by nailing the basics: Standing, take a large step forward with left foot and bend left knee 90 degrees so that it's aligned over left ankle and right knee is bent 90 degrees toward floor.

Make It Easier

Step backward into a lunge rather than forward -- this makes the move more joint-friendly.

Turn Up the Burn

After each rep, quickly bring back knee toward chest, then return foot to floor.

Leg-Slimming Exercise: Arabesque

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Holding a dumbbell in each hand by sides, lunge forward with left leg and hold for 1 count.

Straighten left leg as you lift right leg behind you to come up to standing, then tilt torso forward and raise straight left arm diagonally forward. (Beginners can keep right toes on floor.)

Lower arms and legs, then repeat lifts.

Do 10 reps. Switch sides; repeat.

Leg-Slimming Exercise: Salute

Holding a dumbbell in each hand by sides, lunge forward with left leg.

To start, bend left arm to bring elbow forward at nose level.

Holding upper arm steady throughout, raise left hand diagonally to straighten arm as you straighten legs.

Bend arm and knees to return to start.

Do 10 reps. Switch sides; repeat.

Leg-Slimming Exercise: Static Lunge Kick-Back

Holding a dumbbell in each hand by sides, lunge forward with left leg.

Rest left arm on left thigh and bend right elbow back to bring hand near armpit.

Holding upper arm steady, extend right forearm straight back.

Maintaining lunge, bend elbow to return to start.

Do 10 reps. Switch sides; repeat.

Amazing Ab Flatteners

These exercises target abdominals -- plus tone hips and hamstrings.

Perfect Your Form

Take this quick crunch refresher: Lie on back, knees bent, feet flat on floor. (For the moves below, you'll start with feet lifted, knees bent 90 degrees, shins parallel to floor.) Place hands lightly behind head, elbows out to sides. Contract abs to lift shoulders off floor, then lower.

Make It Easier

Keep one foot on floor during moves.

Turn Up the Burn

Do the crunches and leg movements at the same time instead of alternating them.

Ab-Flattening Exercise: Alternating Abs

From crunch start position (feet in air), straighten left leg directly over hip while keeping right knee bent.

Using abs, lift hips to pulse legs up. Lower.

Keeping legs still, crunch, then lower to complete 1 rep.

Do 15 reps. Switch sides; repeat.

Ab-Flattening Exercise: Wiper Blade

From crunch start position (feet in air), extend right arm to ceiling.

Crunch and lower.

Bring right arm between knees as you crunch up. Return to start.

Next, bring right arm by left leg as you crunch. Return to start to complete 1 rep.

Do 15 reps. Switch sides; repeat.

Ab-Flattening Exercise: Cowboy Crunch

From crunch start position (feet in air), lower bent left shin out to left side about 12 inches to 10 o'clock position.

Keeping legs still, crunch and lower.

Maintaining knee bend, tap left foot to floor, then raise it again to complete 1 rep.

Do 15 reps. Switch sides; repeat.

The Best Butt Toners

These butt exercises target butt, hips, quads -- plus tone obliques and hamstrings.

Perfect Your Form

Master the squat and you'll breeze through these moves! Stand with legs hip-width apart, feet parallel. (Starting foot positions vary where noted.) Bend knees, keeping them aligned over ankles, lowering butt until thighs are parallel to floor. Allow torso to lean forward for counterbalance. Press into heels and straighten legs to return to start.

Make It Easier

Sink down so that knees are slightly bent but thighs are not parallel to floor.

Turn Up the Burn

Between reps, press up twice as fast as you usually do.

Butt-Toning Exercise: Sumo Twist

Stand with legs more than shoulder-width apart, toes turned out slightly.

Press knuckles of fists together in front of chest, elbows out to sides at shoulder height.

Squat, then return to standing and immediately rotate torso to right, lifting right knee toward left elbow.

Return to start. Do 15 reps. Switch sides; repeat.

Butt-Toning Exercise: Side Hinge

Stand with legs more than shoulder-width apart, toes turned out slightly.

Place hands behind head, elbows out to sides.

Squat; return to standing as you lift left knee toward left elbow.

Switch sides; repeat. Do 15 reps on each side

Butt-Toning Exercise: 360-Degree Kick

Squat, hands in fists near chest.

Rise halfway into a semi-squat and lift right knee toward chest.

Extend right leg to kick forward, foot flexed.

Without touching foot to floor, bend knee toward chest again.

Kick to right side. Return knee to chest.

Kick straight back to complete 1 rep.

Do 10 reps. Switch sides; repeat.

Upper-Body Exercises

These upper-body exercises target abs, obliques, back, shoulders, arms -- and they work your hamstrings.

Perfect Your Form

Get into full push-up pose. Start on hands and knees, hands under shoulders. Extend legs back, making a straight line from heels to head.

Make It Easier

Keep knees on floor in modified push-up position.

Turn Up the Burn

Add a leg lift at the end of each rep.

Upper-Body Exercise: Double Cross

From full push-up, place feet wide to start.

Lift right leg, cross it over left leg, and tap right toes on floor. Return to start.

Lift left leg, cross it over right leg, and tap left toes.

Return to start to complete 1 rep. Do 8 reps

Upper-Body Exercise: Plank Twist

From full push-up, lift right arm straight up, twisting torso to open to side but keeping feet in place. (Beginners can place feet wider for better balance.)

Look up at hand. Hold for 2 counts.

Return to start, switch arms, and repeat to complete 1 rep. Do 8 reps.

Upper-Body Exercise: X Reach

From full push-up, lift left arm diagonally out to left at shoulder height. Hold for 2 counts; lower.

Lift right leg diagonally out to right at hip height. Hold for 2 counts; lower.

Repeat with right arm, then left leg to complete rep. Do 8 reps.

Fat-Melting Cardio

We've crunched the numbers on your fave cardio to show you how to hit what experts call the weight-loss zone: 300 calories burned. Do three sessions a week (stick with one go-to, mix it up, or pick any other fun activity not listed). You'll not only downsize body fat but also supersize your energy!

Aim for These Shed-Weight Sweet Spots

Moderate intensity minutes* Snowshoeing 35 Elliptical trainer 40 Stationary biking 40 Aerobics 43 Hiking on flat trails 47 Run/walk workout 47 Playing with kids/pets 70 Walking (3.5 mph) 74

Faster Burn minutes* Cross-country skiing 31 Stairclimber 31 Spinning, moderate 27 Kickboxing 28 Hiking up hills 40 Jogging 10-minute mile 28 Playing touch football 35 Backpacking 40

How the Plan Worked for Our Testers

"I dropped a dress size."

"I went from a size 6 to a pre-baby size 4! The plan is totally doable if you're a mom -- I did the moves as my 1-year-old, Johanna, 'exercised' on her mat."

-- Hallie Levine Sklar, 35, Stamford, Connecticut

"I lost 10 pounds."

"I travel for work a lot, which can make weight loss tough. But having my weekly exercise sessions and meals mapped out helped me stay on track."

-- Simmone Chaddan, 26, New York, New York

"I trimmed six inches."

"My tape measure was extra motivation: I lost two inches from my waist and hips and one from each thigh!"

-- Marijani Rakiep, 43, Hempstead, New York

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How To Plan Your Day To Lose Weight

Making lifestyle changes doesn't come naturally. To change your eating and exercise habits, you've got to plan - to make it happen.

You're running late, flying out the door. You might skip breakfast: the cereal box is empty, and the milk's gone sour. Forget taking lunch: there's peanut butter in the jar, but you are out of bread. Exercise before work? You've got to be kidding. It's a typical hectic morning, at the beginning of a typical jam-packed day. What happened to those resolutions to exercise more, eat healthier, lose weight? It's easy for them to get lost in the daily shuffle.

In a perfect world, we could accomplish all this by the time our busy day starts:

Jump out of bed by 6:30 (or earlier).

Get a good chunk of exercise, 20 minutes or more.

Eat a satisfying but healthy breakfast: fresh fruit, high-fiber cereal, low-fat milk.

Brown-bag a wholesome lunch: more fresh fruit, low-fat yogurt, whole-wheat bread, homemade vegetable soup (maybe that you prepared last night).

It's true -- with a little planning, this could be your reality. Your morning rush would go more smoothly, and your weight loss efforts would stay on track. You bounce out of bed, knowing what your next move is - all day, all week, all year.

"If you leave exercise and healthy eating to chance, it's not going to happen," says Milton Stokes, RD, MPH, chief dietitian for St. Barnabas Hospital in New York City. "You're responsible for you. Use your personal digital assistant to set your day - gym time, dinner. Make these things pre-meditated - so it's not like a surprise, you've got an extra hour, should you go to the gym or watch TV. If you don't plan it, you won't do it."

Planning for Weight Loss

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Planning helps you build new habits, says Barbara J. Rolls, PhD, the Guthrie Chair in Nutrition at Pennsylvania State University in Pittsburgh and author of The Volumetrics Weight Control Plan. "Without planning, you're always going to be struggling - trying to figure out how to eat what you should. You'll end up making yourself eat things you don't want to eat. Eating will always feel like work."

Indeed, planning involves discipline - and that is a key trait that is evident among the "successful losers" who belong to The National Weight Control Registry. They have maintained a 30-pound weight loss for at least a year - and many have lost much more, and kept it off for much longer.

"It is very difficult to lose weight and keep it off - and people who succeed must have discipline," says James O. Hill, PhD, the Registry's co-founder and director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. "People who are most successful plan their day to ensure that they stick to their eating plan and get regular physical activity. It takes effort to be successful in long-term weight management."

Plan Your Daily Food

First, take note of every bite of food you have during the day. Don't forget that run through the supermarket - all those tasty samples you couldn't pass up. "A food journal is the single best thing you can do," says Gary Foster, PhD, clinical director of the weight and eating disorders program at the University of Pennsylvania School of Medicine. "You become more conscious of what you're doing. It helps you monitor yourself, and make corrections in mid-course."

Dietitians call it a food journal. But really, it's research for your plan of action, he explains. You'll see where you need improvement. "Plans work better than platitudes," Foster tells WebMD. "Instead of 'I'll exercise more,' make it 'I'll walk tomorrow morning at 7 a.m.'"

Keep it simple. Journals don't have to be labor-intensive, he says. Focus on your high-risk time slots when you're most likely to get off course. Example: You know you eat junk at night, or that you snack after 3 p.m., or between lunch and dinner. Just keep notes during that time period. You'll quickly see problem habits: banana split vs. banana, the whole container of nuts vs. a handful.

Set specific goals. You can't just tell yourself to eat less junk food after 8 p.m. Be specific - 'I'm going to substitute popcorn for potato chips.' That way you know exactly what to do. There's no question.

Use weekends wisely. "When things are a little quieter on weekends, you can think about the upcoming week," says Stokes. "Decide what you're going to eat. Go to the market, so you're a little ahead of the game. You can even prepare food on the weekend and freeze it, then pull it out during the week."

Consider your options. Keep lists of healthy foods and meals you love, and plan accordingly, adds Elisabetta Politi, RD, MPH, nutrition manager at the Duke Diet & Fitness Center at Duke University Medical School. "I advise people to think of five different breakfast, lunch, and dinner options. Then you'll have some freedom - you can choose from your favorites. But your eating will be more structured. That's what's important."

Shop wisely. A well-stocked fridge and pantry can make it easier to grab a healthy snack or prepare delicious meals that are also good for you. Keep basics like these on hand: low-fat milk and yogurt, eggs, peanut butter, a variety of fresh fruits (include berries and grapes) and vegetables (include carrots and celery), soybeans, garlic, whole grain pasta/bread, fish, and high-fiber cereal.

Plan healthy treats. Low-fat cheese or yogurt, hummus with veggies, and fresh fruit are great choices. Keep them at home; take them to the office. That will help you eat the right foods when you're starving - especially in the late afternoon, during drive time -- and when you finally get home at night.

Do it yourself. These are great prepare-ahead healthy meals that will keep you feeling full and help you control your weight:

Make a dried-fruit-and-nut mix for emergency snacking. (Be wary of granola, since it typically has lots of sugar, says Stokes.) Pack small amounts in a little plastic bag - great for the car or office.

Cook a big pot of homemade vegetable soup, which can be frozen for several lunches or dinners.

Try smoothies - blend low-fat yogurt and fruit - for a grab-and-go meal.

Mix up big salads or a pasta primavera with lots of veggies and whole-wheat pasta. Prepare large quantities so you can have a moderate-sized helping for dinner and then have leftovers for lunch the next day.

Buy healthy frozen entrees. "These have really improved," says Rolls. "They have more whole grains in them now, and they seem to be getting tastier. If I'm traveling and can't get to the grocery store, I make sure I have frozen entrees on hand."

Don't limit yourself. It's OK to eat breakfast food for snacks, lunch, or dinner. "You can eat a hard-boiled egg or cereal any time, not just breakfast," Stokes advises.

Plan Your Exercise

First, talk to your doctor - especially if you are overweight or are at high risk for heart disease, advises Thompson. Your doctor may suggest that you ask a fitness trainer to develop a workout plan that best suits your needs.

Analyze your morning schedule. "You'll find there's a lot of free time there," says Gerald Endress, ACSM, fitness director at Duke Diet & Fitness Center at Duke University Medical Center. "People tell me it takes them two hours to get ready for work. It's not that they're prettying themselves up - they're basically just wasting time. But when they start exercising in the morning, they find they use their time better. One guy told me he got to work 20 minutes earlier on days he exercised. If you've got a structured period of activity, you know to keep things moving."

Set your program. Decide what works best for you, such as 8 a.m. on Monday, Wednesday, and Friday. "You don't let anything interfere with that," advises Thompson. "That's not to say once a month something comes up you can't exercise. That's OK. It's when you're making excuses three, four, five days in a row -- that's a problem. It's got to be the highest priority because it's your health."

Know your options. What kind of exercise - or physical activity - will get you out of bed in the morning? A yoga video, walking, a workout session at the YMCA? Figure out what will motivate you.

Tackle roadblocks. Is inertia a problem for you in the morning? "When the alarm clock sounds, it's easy to hit the snooze button," says Bryant. A workout buddy can provide motivation. "If you know someone is waiting for you, counting on you, you'll go. Once you go, you're happy you went. Once you get past that inertia, you're glad you did the workout.

Don't think of it as "early". It's a mindset issue, says Foster. Setting the alarm 30 minutes early should not be a negative in your day. Give it a positive spin. "Quit thinking of it as getting up early. Your day starts when the alarm goes off. That's how you should think of it."

Remind yourself. Put yellow sticky notes on the fridge or the computer - like "get off the bus four stops early - Mon., Wed., Fri."

Reward yourself. "Establish a goal for your workouts - daily, weekly, monthly goals," Bryant advises. "When you've done those workouts, accomplished those goals, pat yourself on the back." He suggests going out and buying a favorite DVD or CD, or even getting yourself that iPod you wanted! "Rewards help keep you motivated," says Foster.

"Planning helps you overcome the unpredictability of daily life," says Foster. "Having any plan, even if it's a bad or ineffective plan, increases your confidence in accomplishing the task at hand. Just the fact that you've thought it through means it will have some effect."

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Losing Weight In a Healty Way

The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise. For example, someone who hasn't exercised for years shouldn't rush into running miles a day or pounding the treadmill. Not only will the struggle to do so leave you feeling disheartened and demotivated, you're also far more likely to injure yourself and set your fitness levels back further. The same goes for people who suddenly start starving themselves. Diets that severely restrict calories or the types of food 'allowed' can lead you to be deficient in the nutrients and vitamins that your body needs. So, if you need to lose weight, what should you do?

Energy needs and weight loss

(adsbygoogle = window.adsbygoogle || []).push({}); Your body uses food for energy. It stores any excess energy as fat. This means if you eat more food than your body needs for daily activities and cell maintenance, you'll gain weight. To lose weight, you need to get your body to use up these stores of fat. The most effective way to do this is to:

reduce the amount of calories you eat

increase your levels of activity.

This is why experts talk about weight loss in terms of diet and exercise.

Introduce changes gradually

Small changes can make a big difference. One extra biscuit a week can lead you to gain 5lb a year – cut that biscuit out of your diet and you'll lose the same amount. You're also more likely to stick to, say, swapping full-fat milk for semi-skimmed or making time for breakfast each morning than a diet that sets rules for all foods. You should think of weight loss in terms of permanently changing your eating habits. While weight-loss goals are usually set in term of weeks, the end game is to sustain these changes over months and years, ie lifestyle change for life.

Increase your activity levels

Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight. No matter if you hate gyms – even light exercise, such as a short 20 minute walk, will be beneficial if done most days of the week. Every single time you exercise more than usual, you burn calories and fat. There are lots of ways to increase the amount of activity you do. Team sports, racket sports, aerobics classes, running, walking, swimming and cycling will all improve your fitness levels. Find something you enjoy that's easy for you to do in terms of location and cost. You're then more likely to build it into your routine and continue to exercise, despite inevitably missing the odd session through holidays, family commitments, etc.

Get out and about at the weekend. Leave your car on the drive and walk to the shops. Try to incorporate longer walks into outings to the park, coast or countryside and take a picnic, so you're in control of what you are going to eat that day.

Every extra step you take helps. Always use the stairs instead of the lift, or get off the bus a stop before the usual one and walk the rest of the way.

Use commercial breaks between TV-programmes to stand up and do exercise, or consider using an exercise bicycle in the living room while watching your favourite programme.

Reduce your calorie intake

What is overweight?

Doctors use BMI to assess weight. A BMI of 18.5 to 25 is healthy. If you have a BMI of more than 25, you're overweight. Over 30 is obese. Over 40 is morbidly obese. To calculate your BMI, you'll need to know your weight in kilos and your height in metres, then follow the example below. 1. Multiply your height by itself, eg 1.7x1.7= 2.89. 2. Divide your weight (eg 80kg) by this figure. 3. 80 ÷ 2.89= 27.7. 27.7 is the BMI.

If you're overweight, you can't continue with your current eating habits if you really want to lose weight. It's not possible to reduce body fat while eating lots of food, cakes and sweets. This doesn't mean you can never have any treats, but you need to learn how to limit these foods to small quantities – say, for special occasions. In terms of weight-loss, you can get your body to use up existing stores of fat by eating less and making healthier choices. This doesn't mean crash diet (anything less than 1500 calories), which usually ends up with you either getting weaker or giving up in desperation. Quick-fix diets can lead to a yo-yoing effect of drastic weight loss followed by weight gain, resulting in a vicious cycle. There are no shortcuts to losing weight in a healthy and reasonable way. Eating 300 to 500 calories less per day should lead to a loss of between one and two pounds per week. This is a realistic target. It may seem slow, but it would add up to a weight loss of more than three stone in a year. Fat contains the most amount of calories out of all the food types (protein, carbohydrates), so a good way to achieve this is to cut down on fatty foods and eat more wholegrain bread, fruit and vegetables. Below are ways to reduce calorie intake without having to alter your diet significantly.

Replace fizzy drinks and fruit cordials with water.

Swap whole milk for semi-skimmed, or semi-skimmed for skimmed.

Eat less lunch than usual. For example, make your own sandwich and limit the use of margarine or butter and full-fat mayonnaise (store-bought sandwiches often contain both).

Stop taking sugar in tea and coffee.

Have smaller portions of the food you enjoy.

Avoid having a second helping at dinner.

Cut out unhealthy treats – such as confectionary, sugary biscuits and crisps between meals.

Cut down on alcohol intake.

All these things will influence your health in a positive way. Finally, don't be tempted to skip breakfast – or any meal to lose weight. While skipping a meal will reduce your calorie intake for that hour, it will leave you much hungrier later on. Not only are you likely to overeat to compensate, but you'll often make bad choices to fill the gap: a cereal bar is not as healthy as a bowl of cereal or as filling, leading you to 'need' something extra for lunch. Irregular eating habits also disrupt your body's metabolism, which makes it harder to lose weight in the first place.

Write down your plan

Food diary

If you're not sure what's wrong with your diet, try keeping a daily diary of everything you eat and drink. You can use a notebook or an online diary. At the end of the week, review your entries for problem areas. Look out for processed foods, alcohol, fast food, roasts, creamy sauces and fried foods. If your diet seems largely healthy, look at portion sizes. If you're not sure what's meant by 'healthy diet', read our series on nutrition.

Once you've decided on what changes you're going to make, write them down. For example:

Week 1

Exercise: one 20 minute walk every lunch hour.

Alcohol: none in the week, two small glasses of wine on Friday, Saturday, Sunday.

Food: no chocolate or biscuits in the week, choose healthy snacks such as fruit, trim all fat from meat, eat no fried or fast food.

For each week list your targets concerning alcohol, exercise and your food plan.

Each day should then be listed in a simple chart and items you have had should be written down. It is also important to make a note of your mood and any comments you would like to get off your chest for each day.

Be patient and persevere

It might take a week or two before you notice any changes, but they will steadily appear. After the first month you'll be able to see the results and measure them in terms of looser fitting clothes. Keeping your motivation up is one of the most difficult aspects of dieting. There will be days when healthy eating goes out the window, and there will be weeks where you may not lose any weight – or put a little back on. This is normal for everyone – dieters or not – so don't let it undo your plans for a slimmer you. You're not doing anything 'wrong', but you may need to look at your plan. Do you need to increase your activity levels? Make a few more changes to your diet? Put more effort into sticking to your current plan? The other side of this is to make sure you celebrate your goals. While there's joy enough in stepping on the scales and seeing them dip lower, be sure to mark long-term progress with a reward – such as new clothes or time off from domestic chores. Celebrating is also a way to involve your nearest and dearest – it's up to you whether you want their encouragement in the form of gentle reminders not to eat certain foods. But support from other people can get you through the bumpy patches.

Health benefits of weight loss

Studies show that overweight women who lose between 10lb and 20lb halve their risk of developing diabetes. For men, the risk of heart problems reduces considerably. Generally, we gain weight as we age. A few pounds over the years are not a problem, but people who gain more than 20lb compared to their weight as an 18-year-old will rapidly increase their risk of health problems due to that extra weight. In particular, women increase their risk of heart attack and double their risk of dying from cancer. It may seem like these are problems to worry about in the future, but time flies by and tomorrow becomes today. By keeping your weight in the healthy range, you're less likely to be troubled by illnesses in your later years. Losing Weight In a Healty Way Healty way, Bycicling, WALKING, SWIMMING, Weight, Lose Weight via bestexercice http://ift.tt/MK0eJx

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