Lose Weight Easy

Many people are facing weight problems these days, and I found that the more people that are trying to lose weight, the easier they want it to become. It is fairly simple, but you don't have to buy tons of CD's, Books, and Online Programs to shed the pounds. This guide is a 3-step, simple follow that doesn't take that much effort. I hope it helps.

Steps

1. Exercise. C’mon, you didn’t really think you could pull it off without moving your self,know did you? Don’t say you don’t have time. Just do it. What are you waiting for? GO!
   
2. Eat. Have something every 3 or so hours. If you love food, I hope this won’t be too hard. Try and minimize junk. My way of keeping cravings under control is to have a small dessert in the afternoon and a small dessert after dinner. (And when I mean small, I mean keep it about 200 calories a pop.)
   
3. Sleep. Everyone hears this, and I know how annoying it is, but still no one seems to be doing it, so I will say again: SLEEP! You know, the 8 hrs. a rule day? It’ll help you crave less food, believe it or not, because when you’re body has more sleep it’s able to run on its own longer then it needing calories to fuel itself through the day. Plus, don’t you like your soft, warm bed? Sleeping is great!
   

Tips

• If able to, try and set up a food journal. You don't have to, but it's nice to have one because of the way it helps you check your eating habits.
  
• Checking the scale is good, but I don't recommend checking it every day. Go on only once a week, right when you wake up, before you eat anything. This way you'll get a feel of how you're doing, and how much you're losing every week.
  
• Don't judge yourself by your weight- muscle weighs more than fat, so if you exercise everyday you might turn some of that flab into fab
  
• Join a friend when working out, or doing whatever it is for exercise. It won't be boring. If not, try and bring your MP3 Player along to let the time go faster. It will make things much more enjoyable.
  

Warnings

• Never give up. Remember, losing weight does take time. You can't get a great result quickly. If you're willing enough, everything will fall into place.
  

Things You'll Need

• courage
  
• ambition
  

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Losing Weight With These 10 Steps

You may calculate your calorie intake for each meal, but you could also try a few strategies that may help you achieve long-term weight loss and don`t require a great effort.

Steps

1. Check your weight once per week.
   
2. Don`t spend more than two hours per day in front of the TV.
   
3. Talk to a friend three times per week.
   
4. Consume four grams of fibers per meal.
   
5. Do 5,000 extra steps per day.
   
6. Write down what you eat.
   
7. Sleep seven hours per night.
   
8. Drink eight glasses of water per day.
   
9. After nine hours of work, rest!
   
10. Avoid high-carb products.
    

Tips

• There`s no use to check your weight every day since your body may retain more water one day. Once per week is enough to correctly monitor your weight loss results.
  
• Adults that spend more than two hours per day in front of the TV have a seven percent higher calorie intake compared to those who spend less time in front of the TV, according to studies.
  
• If you decided to start a diet, the long-term moral support is extremely important. Friends may help you stick to your diet and resist in front of temptations.
  
• A diet rich in fibers may provide you the daily calorie intake without feeling hunger between meals. Women who consume less than thirteen grams of fibers per day have a higher risk to gain weight compared to women who stick to the daily recommended dose of fibers, studies showed.
  
• Regularly, a person with a normal physical activity does 5,000 steps per day. By increasing their number, you may have benefits such as low LDL cholesterol, higher levels of HDL cholesterol, stable blood pressure, stable blood sugar levels, and weight loss.
  
• By monitoring what you eat and your physical activity you have a better control on your diet.
  
• People who don`t spent enough time sleeping have low levels of a hormone that gives the sense of fullness. It was showed that women who sleep with four hours less have a 234% higher risk to become obese.
  
• Water doesn`t only quench your thirst, it also enhances your metabolism.
  
• People who spend time at work after schedule are more probably to gain weight unlike those who respect the normal working schedule, according to studies.
  
• Foods with low amounts of carbohydrates and sugar may control your sense of fullness and keep a stable level of blood sugar.
  

Sources and Citations

• (c) Project Weight Loss 2009. All rights reserved.
  
• For free weight loss tools and diets, visit http://www.projectweightloss.com/index.php, a growing weight loss community featuring BMI calculator, calorie counter, carbs counter, diet planner, workout planner, and many other weight loss tools. Visit Project Weight Loss and start losing weight today!
  

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Losing Weight Despite Unhealthy Cafeteria Food

Have to eat in the cafeteria? You can still lose weight with these tips.

Steps

1. Count your calories. Keep a small notebook with you for about a week to figure out how many calories you eat in a day. Average it out and cut that amount by about 500. While your consuming fewer calories a day your body will have no choice but to start burning fat. If you don't see a difference after the first few weeks try cutting back another 250 calories a day.
   
2. If you're not wild about plain water, add some lemon or lime juice or another non-sugar flavor.
   
3. Aim for higher protein foods, medium carbs, and lower fat. Sodas are the worst for extra calories and carbs; try having a glass of water instead. Remember, that one or 2 sodas can be a whole 10 or 20 mins of working out! Chicken, fish, and beans are very good for you with low fat and high protein.
   
4. Most cafeterias design their meals to be nutritious and well-balanced. If you find that the foods they serve are not meeting your needs then omit the items you don't need (i.e. the fries, pizza, tacos, burgers) and stick to the basics (salads, fruit, veggies). A multivitamin might also be beneficial. http://www.nutritiondata.com is a good place to find out what is in the food your eating.
   
5. Eat anything you want but try to eat in moderation. Sometimes pizza is the only option but you don't have to eat the whole thing. Also be careful with strict vegan diets; while they will keep you lean and regular, unless you are sure to balance your diet you will miss out on a lot of important vitamins and nutrients.
   
6. Every little bit helps. Sponge off your bacon with a napkin before you eat it. NEVER skip breakfast. It will slow down you metabolism and you will not lose fat as fast. Avoid eating the majority of egg yolk during breakfast as it is high in saturated fat and cholesterol. Skip anything deep fried.
   
7. Add regular exercise in your diet. Aim for 30 minutes of a cardio activity 3 times a week. Go jogging, bike riding, or powerwalk through your mall. Take the stairs instead of the elevator, park farther away at work, get an exercise video and make the most of what you have.
   

Tips

• Every little bit helps.
  
• Losing 20 pounds a week is not healthy. Not to mention the excess skin that will be left hanging from losing weight too fast.
  
• Fat loss pills are a waste of money. It's worth it for your health and well being to stay in shape the normal way. you will lose weight, but it will be water weight and you will gain it back fast, and might even gain more weight.
  
• ----
  

Warnings

• Always consult your physician before beginning this or any other diet and exercise program.

Sources and Citations

• http://www.mypyramid.gov
  
• http://www.nutritiondata.com
  

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Losing Weight By Dieting

Here are some tips that may help you in achieve your weight loss goals. Remember to always visit a health professional to confirm your diet plan before starting out on any regimen and always ensure that you are getting adequate nutrition while dieting.

Steps

1. Drink lots of water during the day, aiming to drink at least eight cups. Water nourishes your skin, your body and gives you a sense of being full for a short period of time.
   
2. Find foods that are low in fat and calories, but high on nutrition. Vegetables, fruit, grains and lean meats are always good choices. Speak with a nutritionist, general doctor or other health professional for ideas that suit you the best.
   
3. Eat the foods you have selected, and plan meals ahead if possible. Do not skip meals (see reasons below). A plan makes sticking to a diet much easier, especially if you have a busy life and tend to "eat on the run" and grab anything at hand.
   
4. Keep track of everything that you eat in a food diary, including calories for each item. It is amazing how quickly calories add up, and tracking them is the only way to be sure you know exactly how many you ate. You can look up calories for various foods on sites like Calorie King.
   
5. Decide on what method of eating suits your needs best. Eat "normally" with three usual-sized meal portions if you like consistency and have the ability to sit down at a table three times a day. Or, you could try eating a full breakfast, then eating several small snacks the rest of the day (known as "grazing"). Ask a nutritionist or health professional to advise you on which method is best for your needs.
   
6. Brush your teeth early so that you won't be as tempted to eat anything else at night. If you must nibble, have small slices of apple, carrot sticks or similar until your body learns to not crave food later at night.
   
7. Exercise. Always make exercise a part of any diet. Exercise is the part that firms and tones you; it is also the part that helps to ensure that your metabolism can cope with the dietary changes.
   
8. Think lifestyle eating. Diets come to an end, which is a good thing because we should not spend out life feeling "deprived". Instead, once you have reached your goal, focus on good eating habits and exercise as part of your lifestyle. Lifestyle eating is about embracing a permanent change in the way you eat and the things you eat and keeping this up. Done properly, it will usually eliminate the need for dieting again.
   
9. If you need some extra motivation, consider joining an organized diet program like Jenny Craig, or Weight Watchers. They have worked for many people, and the support/advice they provide can be very helpful, especially for new dieters.
   

Tips

• Make sure you set a goal for yourself. If it is a big goal, break it into some smaller obtainable goals. When you reach them, reward yourself (with something other than food)!
  
• If you feel yourself getting hungry before dinner, try drinking a glass of water or green tea. This should fill you up and stave off hunger pangs a little longer.
  
• If you start to crave something sweet and sugary, try chewing a piece of gum. Sugar-free is best. You can also try brushing your teeth. The minty flavor of the toothpaste will help curb the craving and get rid of that sweet tooth.
  
• It is generally not advisable to lose more than 2 pounds per week. Or 8 pounds per month.
  
• For many people, it is good to eat a larger breakfast, a decent lunch and a small dinner. This will depend on your lifestyle needs, however. Check with a health professional for more advice.
  
• You can control the portions by measuring your meals for the day.
  
• Try to eat smaller portions if you go out to eat with friends or family.
  
• If you get the munchies eat some carrot sticks or peanut butter crackers.
  
• If you're thirsty, try some warm water with lemon or cool water with lemon preferably warm water with lemon.
  

Warnings

• Don't be too obsessed over this. People will start to worry about you and your health.
  
• Do not skip meals; you will upset your metabolism and eventually this will make it harder to lose weight. Also, skipping meals encourages your body to go into "storage mode" and you will keep weight in areas such as your stomach.
  
• Don't avoid eating altogether. If you do this, you will starve your body of its fuel and cause damage to your organs and bodily functions.
  
• If you are trying to lose more than 20% of your body weight, it is best to consult your physician or a specialist about how to do so in a healthy way, and keep the weight off.
  
• Mind what you eat: you wouldn't run your car on empty, so don't be afraid to eat. And make it quality fuel, not the poor stuff!
  
• If you are a child, make sure you get a medical opinion before you attempt anything.
  
• Aspartame is a common sweetener in diet foods; it is advised not to give it to children, as the long-term effects are still unclear.
  

Related wikiHows

• How to Choose the Best Diet
  
• How to Get the Most Effective Diet
  
• How to Choose a Diet That Suits You
  
• How to Lose 12 Pounds in 12 Weeks
  
• How to Begin a Walking/ Weight Loss Program for the Very Unfit Person
  

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Losing Weight As A Teenager

If you're tired of people bullying you at school, or perhaps your parents nagging at you to lose weight, read this article and take the advice into consideration. 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 thin in no time at all! But Remember, don't overdo it because that is unhealthy!

Steps

Healthy Eating
Consume healthy foods and do not skip meals. Eat three meals each day and some healthy snacks if you get hungry. Your blood sugar level will be steady, and you will not feel as hungry.

1. Eat at the table, not standing up. Have one specific place 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 your not finished.
   
2. When you snack, choose healthy fruits and vegetables rather than candy or chips. Or, if you really hate veggies, get some fat free dressing to go with it, or instead opt for the new low-fat chips that have recently appeared these days. Light yogurt helps boost up your metabolism and tastes great. Popcorn, minus added salt or butter, are excellent munchies. It is full of fiber, will fill you up, and tastes good.
   
3. Before you go to a restaruant, look at what there is on the menu online if you can, and chose what you want there (sometimes they even show you the nutritonal information). Not only does this mean that you can chose something healthier, it also means that you aren't likely to give in to cravings and chos something you just can't eat.
   
4. Ask for smaller portions at meal times. It's easier than trying not to eat everything you get because it's an auto matic habit to finish your meals.
   
5. # Drink at least 8 glasses of water a day. You probably don't have to drink that much, but many think that there's nothing wrong with it. 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.
   
   • Anything you drink will contain calories, but drinking only water is boring, and becomes a chore. Simply taking in more fluids daily will improve your health and digestion immensely. Fruit and vegetable juices will add sugars and calories, but they'll also add nutrients and anti-oxidants. Go for juices that are not from concentrate ("Simply Orange" is a good one and so is V8 and V8 Splash) or make your own to minimize the bad parts.
     
   
   

Excercise

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. 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.
   

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.
   
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 less 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!
   

Tips

• Teens need to get about 8.5-9.5 hours of sleep per night.
  
• Tired of that tummy? Try doing sit ups, crunches or leg lifts.
  
• If you get hungry between meals, have a healthy snack. It will keep your blood sugar up and keep you from overeating the next meal.
  
• Occasional indulgences are acceptable. Mom made her famous cherry pie for Christmas? Take a small piece. Better yet, don't eat the crust. Personally, I don't like the crust or the top layer, so I just eat the cherries in the middle and the bottom crust. You get the taste, minus a few calories.
  
• When exercising, think how you'll look after you lose some weight, it boosts your wanting to exercise.
  
• Listen to music while exercising. Try doing a different exercise every song.
  
• Rather than sitting,stand. Standing burns calories, too.
  
• Start off with a small amount of weight to lose (3/5/7/9 pounds) when you see that 3,5,7, or 9 pounds pop off, you'll feel great and feel like any amount of weight that you lose is a revelation.
  
• Think about joining Weight Watchers. They have teen programs that are very effective. Attend the weekly meetings to be with people like you who also want to lose weight.
  
• Read books about exercises and healthy snacks that are yummy.
  
• Do not keep thinking that you are on a diet. Just think thin, and remember, you are not on a diet. You are just eating sensibly, and eating less to be healthier!
  
• Make sure you do not let anyone talk you out of losing weight. (Unless you are doing it in an unhealthy way.) Once you make your mind up, go for it!
  
• Try drinking tea or vegetable juice before every meal. You will feel more full before you start eating.
  
• A positive attitude always helps!
  
• Some people find it easier to "diet" with a friend or even your mom!
  
• Remember: You lose weight when you burn more calories than you consume. So watch your diet and exercise.
  
• 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.
  
• Visiting a gym can be a fun way to exercise.
  
• Dress in slimming outfits, it will make you look thinner and you will feel better about your self!
  
• Talk to people about why you want to lose weight. Most people have excellent ideas on how to do it.
  
• Ask a friend if they think that you need to lose weight. A positive comment always helps!
  
• Always read safety instructions before using electic equipment. It's not healthy/ pretty to have a red wound all up wour arm (treadmil burn)
  
• once again, dont stress about the scale. If Your a 5ft 14 year old girl you should be at 90 pounds, but there are other factors for example, you might have a family trait that makes the women in your family more muscular (like i do) then you probably need to be around 120 or 130. ask your doctor becuase they know your family records and will help find a weight healthy for you
  

Warnings

• 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, however depending upon your weight and amount of weight loss needed, it might not be unhealthy. Always talk to your doctor if you are worried.
  
• If you find that you are not losing weight after a few weeks, you may want to see a nutritionist.
  
• Avoid becoming obsessed with the numbers on the scale. If you are exercising but notice that you have gained a bit of weight-- don't panic! You have probably gained muscle, which weighs more than fat!
  
• Make sure that you have a realistic weight goal. 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.
  
• Being obsessed with losing weight can lead to eating disorders.
  
• Don't be so anxious to tell everyone about your diet, they may tease you with certain foods and try and sabotage you!
  
• 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.
  
• NEVER try to starve yourself! Doing so, will put your metabolism into "starvation mode" which will slow down metabolism and slow down weight loss. Hence, if you haven't eaten in about 4 days, the next time you eat, even if it's an apple, can end you up gaing 2-4 pounds!
  

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Losing Weight As A Preteen

Before you read this passage, and if you don't want to waste your time; i warn you to, immediately:contact your parents or guardians; and to contact your local doctor.I want you read something for someone who experience overweight; which would be me.Thank you for choosing my article.

Steps

1. First of all, the breakfast. It should be the largest meal. So we're gonna start by writing All the things we want to eat, for example: chocolate, fried chicken or pasta. So breakfast will be a whole-wheat bun, fried chicken or nutella or cheese. Or you can even have pizza for breakfast! But with a cup of green tea and mint. because green tea speeds up the metabolism. (7.00 AM)
   
2. You can also drink all you want of the following the entire week, but nothing else.
   
   • Water, Water, Water
     
   • Unsweetened juices
     
   • Coffee
     
   • Skim milk
     
   • Herbal tea
     
   
   
3. Set small, realistic goals. If you have a lot of weight to lose, try for 5 pounds, relax a bit and then go for 5 more.
   
4. Sneak in extra exercise in addition to your regular program. Have your parents or guardian to park at the far end of the parking lot and walk; take the stairs instead of the elevator.
   
5. Keep a food diary. This will help you pinpoint where you can improve your diet.
   
6. Keep hydrated. Drink eight glasses of water per day, and make sure to keep drinking while exercising.
   

Tips

• Eat food in packages when your forcing yourself to put in more of the ice-cream you'll end up eating the whole carton.
  
• Never reach for food when you are sad
  
• Don't give up
  
• Drink your water.
  
• Try walking 5000 steps daily using pedometer
  
• Limit your carbohydrates
  

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Losing Weight For Girls

You think you could lose a few pounds to be more happy and healthy, but your parents tell you, "You're too young to lose weight," or, "You're a kid- you're supposed to gain weight." Here's a way you can lose weight happily and healthily, results guaranteed.

Steps

1. Tell your parents that you are trying to improve your health. If they know this, they will side by you. If you tell them you're trying to lose pounds, they will worry that you will become too skinny or anorexic (see warnings) and will tell you not to.
   
2. Don't starve yourself; just eat healthily. Always eat every meal. If you skip breakfast it makes you put on weight because then your body then goes into starvation mode and actually STORES fat! Try to cut out most of the sugary, high fat, and high sodium foods.
   
3. Go through your pantry and get rid of unhealthy foods. Things that tempt you, like sugary cereals, will no longer tempt you if they're in the trash. Or, if you have family members that want the cereal, give it to them to hide. And don't go looking for it.
   
4. Help your parents stock up on healthy foods on your next trip to the grocery store. Pick things like fruits, vegetables, chicken, turkey, fish, whole wheat bread, and lowfat dairy, like yogurt and milk.
   
5. Set up a healthy exercise routine. You will want to set a certain amount, like 30 minutes a day, 6 days a week. Then find ways to make it fun. Pop into your roller blades, jump rope, do an exercise video (Firm and Self are good ones), bike to the park, walk the dog, walk to school, or wake up early and take a jog. Or, take up sport lessons or a team sport. Stick to your plan. Don't skip days or go for less time than you promised.
   
6. Order something healthy when eating out. A chicken sandwich and a salad is more nutritious than mac n' cheese and has fewer calories.
   
7. Drink lots of water. Not only does it make you feel full, it will help you digest better and keep you hydrated. You should be drinking eight glasses a day. Find a way to incorporate drinking water into your schedule- like, two glasses at each meal and one glass in between meals. Also, drinking ice-water burns calories by using them to heat the water to your body temperature. In summer, you can take a regular-sized water bottle and put three rubber bands around it. Fill it up and every time you empty it, pull a band off. When all three are gone, you've had your daily serving of water.
   
8. Chew slowly. When you're eating food chew slowly and make sure all of your food are finely "mushed", not only this helps your digestive system but it makes you feel full rather than stuff yourself with food and then ask for more later. The reason for this is that if the food is unchewed, it stays chunky all through your digestion and builds up in the stomach area.
   

Tips

• Do it with a friend. If you and a friend are losing weight together, it'll be easier. As a plus, you can talk to them about your experience and eat out at healthy places together.
  
• Weigh yourself weekly, first thing in the morning after you've used the bathroom. Is your progress good? You should lose 1-4 pounds each week, but more than that is unhealthy
  
• Don't give up! If you didn't meet/exceed your goal, that's okay!! You are working towards it and if you're a little slower than expected that's perfectly normal.
  
• Make a reward for meeting a mini-goal. The reward should not be pigging out at a diner or eating chocolate cake! Make it something like going shopping to get new clothes in your new, smaller size. That way you are motivated to meet your goals.
  
• It's all about moderation. Don't make yourself skip dessert all the time. Once a week, you can have a small dessert- a thin slice of pie or one cookie.
  
• Super skinny girls are not attractive!! Keep yourself slim but not too skinny.
  
• Girls your period makes you bloated so if your trying to lose weight and you start your period and it looks like you haven't lost anything or even gained a little don't worry it's just water weight once your period has ended you'll be back on track.
  
• Don't eat because you are bored or food looks especially tasty -- only eat when you are hungry.
  
• Sometimes when you think your hungry, you're actually thirsty. So try that first, unless you haven't eaten.
  

Warnings

• Don't deprive yourself. If you skip dinner and end up gorging yourself with a midnight snack, you will consume more than if you just eat a satisfying dinner.
  
• Do not ever skip meals. (See above.) Girls who skip meals and become obsessive over eating habits and over-exercise become anorexic. Anorexic girls do not eat and starve themselves to lose weight. Sometimes they cut up their food to make it look eaten. They view themselves as fat, no matter how thin they are.
  
• Never, ever make yourself throw up your food. If you eat too much at a meal, even it out: "I ate a big breakfast today, so at lunch I'll leave the cheese and mayo off my sandwich." Girls who continuously make themselves throw up to be skinny become bulimic. Bulimics are addicted to binging (eating a lot at once), then purging (vomiting to rid themselves of the food). Throwing up your food does not help you lose weight. It never works.
  
• If you or a friend is showing signs of anorexia or bulimia, contact an adult immediately and then call your doctor. Eating disorders can lead to many health complications, not to mention death. Your friend may be mad at first, but they'll thank you when they've recovered.
  

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