Weight Loss Tips: 5 of the Best


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Tips for losing weight healthily

The Australian Dietary Guidelines recommends that we all achieve and maintain a healthy weight. More than half of all Australian adults are above their healthiest weight.

How do you know if you are carrying extra weight?

Most adults can use the following graph as a guide to the healthiest weight for their height.  Draw a line across from your height without shoes in centimetres and a line straight up from your weight in kg with light clothes but no shoes. The point where these two lines cross will land in a BMI range. Your weight will be classified as ‘underweight’ (less than your healthiest weight), ‘normal’ (healthiest weight), ‘overweight’ (above your healthiest weight and at greater risk of some health problems) or ‘obese’ (significantly above your healthiest weight and at greatest risk of health problems).

You can also use the graph to work out what is the healthiest weight for your height. The graph cannot be used for children or people under eighteen years of age because they are still growing and developing.

A graph showing Body Mass Index (BMI) height and weight. Formula = weight over heaight.

If you are carrying extra weight losing even 5kg can make you feel better and lower your risk factors for health problems.

Everyday there are new ideas, diets, programs and books telling us how to lose weight. It can be very confusing and hard to know what to try.

It’s easier than ever before to gain weight and harder to take it off. Discretionary foods are cheaper and tastier, portion sizes are larger and we are less active at work and in our spare time.

So to lose weight that stays off we need to make small changes that turn back the clock. We need to limit discretionary foods, down size our portions, and find ways to be more active in our everyday lives.

To lose weight, we need to eat and drink fewer kilojoules that we use. Choosing foods from the Australian Dietary Guidelines will help us choose foods that provide the most nutrients, without the extra kilojoules. For example eating more coloured vegetables and salad will keep us feeling fuller for fewer kilojoules. In fact making half our meals coloured vegetables or salad and having smaller portions of the other foods, we can reduce the kilojoules by up to half.

There recommended number of serves can be used to plan meals and snacks for weight loss. Following the serves from the Five Food Groups and avoiding discretionary foods will help most people lose weight while staying healthy. Younger men, people who are taller than average or more active may find they need to include the ‘additional serves’.

An image of a healthy curry meal to illustrate how to eat to lose weight healthily.Planning is the secret to successful weight loss. By thinking ahead about meals and snacks we can spread the number of serves from the five foods groups over interesting meals and snacks and avoid unplanned eating of extra serves or discretionary foods.

Making a plan for meals and snacks will also make food shopping easier and quicker and cheaper and avoid unplanned extra kilojoules, because then we can buy exactly what we need. Also, knowing a few tips for getting the most out of food labels when shopping can help avoid extra kilojoules.

Eating away from home can be a challenge when wanting to lose weight, but again, thinking ahead and knowing some useful strategies can make it work.

If we eat more ‘mindfully’, turning off the TV, slowing down and savouring food, we can enjoy food more, be more in touch with how hungry or satisfied we are and eat less.

You will find plenty of great information and tips to help you with goal setting, increasing physical activity and making other lifestyle changes to help with weight loss at The Healthy Weight Guide website.

Photography: Great Ideas in Nutrition

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Weight Loss With Herbals & OTC Products

How do herbal products cause weight loss?

Most herbal weight loss products work by:

  • Increasing urination and/or bowel movements
  • Stimulating the central nervous system (speeds up the body’s mental and physical activity; caffeine is a central nervous system stimulant)
  • Increasing serotonin levels, a chemical in the brain that creates a “feeling of fullness”

However, herbal preparations will not produce permanent weight loss. Also, herbal weight-loss products contain many ingredients, some of which have serious side effects and can lead to dangerous health situations (toxicities). Most people who sell herbal products have limited knowledge how these products work and wouldn’t be able to tell you about reported problems with the herbs or how they might affect the drugs you may be taking. Many herbal manufacturers also make “false claims” about the health benefits of these products. For all of these reasons and lack of proven health benefits, use of herbal products as weight-loss aids is not encouraged.

Despite some risks and lack of proven health benefits, if I am still interested in taking herbal products, what should I know?

If ill, see a doctor or talk with a health care professional.

  • Do not take herbs if you pregnant or trying to become pregnant.
  • Do not take herbs if you are nursing.
  • Do not give herbs to a baby or child.
  • Do not take large amounts of any one herbal product.
  • Do not take any herb on a daily basis.
  • Only buy preparations that have the plants ingredients listed on the package. (Note: There is no guarantee of the health benefits promoted by herbal products.)
  • Do not take herbal remedies if you are taking a long-term drug (eg, high blood pressure medications, antidepressants, and other drugs). If you are unsure, talk with a health care provider before taking any herbal preparation.
  • Do not take herbal remedies if you are taking drugs that have a narrow margin for safety, such as warfarin (Coumadin®), digoxin, phenytoin (Dilantin®), lithium (Lithobid®, Eskalith®), theophylline (Theo-Dur®, Theo-24®, others), etc. If you are unsure, talk with a health care provider before taking any herbal preparation.
  • Always tell your health care provider if you are taking any herbal remedy or alternative medicine.

What are some of these over-the-counter and herbal products and what should I know about each of them?

There are many over-the-counter and herbal products. Not all can be discussed here. Here are some key points of some of the most popular products and what ‘science’ says today about their effectiveness as weight loss agents.

Over-the-counter appetite suppressants: Appetite suppressants are drugs that may help you lose weight by “tricking” your body into making you feel full and no longer hungry.

Appetite suppressants can work, but they only work while you are taking them. However, long-term use can lead to addiction and create health complications. To lose weight, you must also adjust your eating habits; otherwise you will simply regain any lost weight.

One appetite suppressant product, phenylpropanolamine (PPA), is no longer being sold in the US. It was pulled off the market because it was associated with an increased risk of strokes.

Ephedrine: Ephedrine is a common ingredient in herbal dietary supplements used for weight loss. Ephedrine is also an ingredient in asthma medicine. In addition, it is used to make methamphetamine, more commonly called speed. In fact, there’s only a slight chemical difference between methamphetamine and ephedrine.

Ephedrine can slightly decrease your appetite, but no studies have shown it to be effective in weight loss. Ephedrine can be dangerous. It can cause high blood pressure, changes in heart rate, trouble sleeping (insomnia), nervousness, tremors, seizures, heart attacks, strokes, and even death. Ephedrine can also interact with many prescription and over-the-counter medications. In the US, ephedra-containing dietary supplements are no longer available.

St. John’s wort: St. John’s wort is an herbal – also called hypericum – that has been used for centuries to treat mental disorders, nerve pain, malaria, insect bites, wounds, burns, and other conditions. More recently, St. John’s wort has been studied to treat depression. Two large studies have shown it to be no more effective than placebo.

Not many studies have looked at the use of St. John’s wort as a weight-loss agent. If you are taking St. John’s wort, you should avoid eating tyramine-containing foods (i.e., aged meats, cheese, wines, etc). Also, do not take St. John’s wort if you are taking any of the following drugs: fluoxetine (Prozac®), sertraline (Zoloft®), paroxetine (Paxil®), venlafaxine (Effexor®), trazodone (Desyrel®), mirtazapine (Remeron®), nefazodone (Serzone®), meperidine (Demerol®), buspirone (Buspar®), and dextromethorphan (contained in various over-the-counter cold remedies). The use of St. John’s wort for weight loss is potentially very dangerous and it should not be used as a weight-loss product.

5-hydroxytryptophan (5-HTP). 5-hydroxytryptophan (5-HTP) is found in some over-the-counter weight loss formulas. This extract from a West African plant seed contains an ingredient that is linked to a rare and potentially deadly blood disorder. It has not been proven to be an effective weight-loss agent. Until more is known, 5-HTP products should be avoided.

Chitosan: This dietary supplement is made from chitin, a starch found in the skeleton of shrimp, crab, and other shellfish. There is a concern that people with allergies to shellfish might also be allergic to chitosan. Chitosan works by binding with fat in fatty foods, moving it through the digestive tract, and then passing it out of the body in bowel movements without the fat being able to be absorbed. Some research suggests that combining chitosan with a calorie-restricted diet might result in a small amount of weight loss. But taking chitosan without cutting calories doesn’t seem to cause weight loss.

Pyruvate: Pyruvate is formed in the body during the digestion of carbohydrates and proteins. According to some studies, it may have a slight effect in helping you shed pounds. Found in the form of pyruvic acid, pyruvate is in many different types of foods, including red apples, cheese, and red wine. Pyruvate appears to be safe, but its claims of boosting metabolism, decreasing appetite, and aiding in weight loss need further study.

Aloe: Aloe (often called aloe vera) is a plant related to cactus. Oral forms of aloe are added to herbal weight-loss products. Oral aloe causes bowel movements and many aloe weight-loss products are marketed as “internal cleansers.” The use of aloe supplements has not been shown to be effective for permanent weight loss. Taking oral aloe can lead to side effects such as abdominal cramping, diarrhea, electrolyte disturbances, and decreases in potassium. Therefore, taking oral aloe is likely unsafe, especially at high doses.

Cascara: Cascara is only marketed as a dietary supplement. It is a common ingredient in weight loss products and is mostly used as a laxative for constipation. Misuse of this herb has caused disturbances in electrolytes (such as potassium and sodium). Electrolytes help your body maintain normal functioning. Do not take if you are pregnant or lactating (can be passed into breast milk). Cascara may interact with medications such as digoxin and diuretics.

Dandelion: Dandelion is a natural diuretic (a substance that makes you urinate more often). This is how it causes weight loss. Dandelion has been known to cause allergic reactions. People who are allergic to ragweed and related plants (daisies, chrysanthemums, marigolds) are likely to be allergic to dandelion.

Glucomannan: Glucomannan is a sugar made from the root of the konjac plant (Amorphophallus konjac). It is available in powder, capsules, and tablet forms. Glucomannan might work in the stomach and intestines by absorbing water to form a bulky fiber that treats constipation. It may also slow the absorption of sugar and cholesterol from the gut. Glucomannan tablets are not considered safe as they can sometimes cause blockages of the throat or intestines. Glucomannan may interfere with blood sugar control. Blood sugar should be closely monitored if you have diabetes and use glucomannan.

Guarana: Made from the seeds of a plant native to Brazil, guarana is an effective central nervous system stimulant. It is used as a weight loss product due to its stimulant and diuretic effects. Guarana contains caffeine and may cause high blood pressure. Some of the extracts have been known to interact with anticoagulants (i.e., warfarin [Coumadin®]) and lengthen bleeding time if there was a health emergency. Many advertisements state that guarana is free from side effects; however, this statement is not true. Side effects from guarana may include nausea, dizziness, and anxiety. People who take guarana on a regular basis and suddenly reduce the amount they’ve been taking may experience caffeine withdrawal symptoms.

Yerba mate: Also known as Paraguay tea, yerba mate is a strong central nervous system stimulant (the doses typically used mimic that of 100 to 200 milligrams of caffeine). The main reported side effects excessive central nervous system stimulation (speeding up the body’s mental and physical activity) and high blood pressure. Yerba mate has not been proven as a weight-loss aid. A few cases of poisoning (leading to hospitalization) have been reported with use of this product. When taken in large amounts or for long periods of time, yerba mate increases the risk of mouth, esophageal, laryngeal, kidney, bladder, and lung cancers. This risk is especially high for people who smoke or drink alcohol.

Guar gum: Also known as guar, guar flour, and jaguar gum, guar gum is a dietary fiber obtained from the Indian cluster bean. Guar gum is often used as a thickening agent for foods and drugs. It has been studied for decreasing cholesterol, managing diabetes, and for weight loss. As a weight-loss product, it helps move foods through the digestive tract and firms up stool. It can decrease appetite by providing a “feeling of fullness.” However, like glucomannan, guar gum and guar gum preparations have been linked to causing blockage in the esophagus. The water-retaining ability of the gum permits it to swell to 10- to 20-fold and has led to gastrointestinal blockages. Guar gum can also cause large swings in blood glucose (sugar) levels. Diabetic patients should not use these preparations.

Herbal diuretics: Many varieties of herbal diuretics are very commonly found in over-the-counter (OTC) weight loss products and herbal weight-loss products. Most of the diuretics used OTC come from xanthine alkaloids (like caffeine or theobromine). You should avoid preparations that contain juniper seeds (capable of causing renal damage), equistine (neurotoxic—can cause brain damage), and horse tail or shave grass (contain several dangerous ingredients that can lead to convulsions or hyperactivity). Most of the herbal diuretics are not dangerous but can interact with certain drugs (such as, lithium, digoxin, or conventional diuretics such as furosemide or hydrochlorothiazide). Most of the herbal diuretics do not provide enough diuresis (water loss) to be considered effective weight loss aids.

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Lose weight – definition of lose weight by The Free Dictionary

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ThesaurusAntonymsRelated WordsSynonymsLegend:

Verb 1. lose weight - take off weightlose weight – take off weight      sweat off

– lose weight by sweating; “I sweated off 3 pounds in the sauna”

change state

,

turn

– undergo a transformation or a change of position or action; “We turned from Socialism to Capitalism”; “The people turned against the President when he stole the election”

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References in classic literature
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For Good follows 13 people looking to shape up and keep the weight off who will be guided on a 12-week programme that combines Kerridge’s cooking with NHS slimming advice.

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Kurbo by WW Is a Weight-Loss App for Kids As Young As 8

Last February, Weight Watchers set off a firestorm when it announced it would offer its weight-loss program, for free, to teens ages 13 to 17. It angered many parents, as well as eating-disorders experts who felt it could give rise to obsessive and unhealthy behaviors in adolescents. WW—as the company rebranded itself last September—refused to shrink from the criticism, says CEO Mindy Grossman. “It actually strengthened our resolve and made us offensive.”

Now, WW is doubling down: On Aug. 13, the company rolled out Kurbo by WW, a free nutrition and weight-loss app for kids as young as 8, and up to 17. The app will inevitably draw praise—for giving a new tool to the millions of U.S. children struggling with their weight—and outrage—for potentially furthering unhealthy body standards and eating behaviors—in equal measure.

WW acquired the nutrition app Kurbo in 2018, and then spent a year developing it, adding features like breathing-exercise instructions, a Snapchat-inspired interface and multi-day streaks to encourage regular activity. Kids (or parents on their behalf) enter their height, weight, age and health goals, then begin logging what they eat. Kurbo ranks food choices using a Stanford University-developed “traffic-light” system: Green items are “go foods” that can be eaten freely; yellow foods should be consumed in moderate portions; and red foods should make kids “stop and think.” For a fee—starting at $69 for a month—weekly video coaching is also available. Coaches are trained to pick up on signs of disordered eating or unhealthy weight loss.

Wading into the adolescent weight-loss space could be a good business decision for a company that’s struggling to define its place in an increasingly diet-averse culture, and that has seen its stock prices fluctuate wildly (from a recent high of $103 per share last summer to $21.50 this month). Almost 38% of American teenagers ages 16 to 19 have tried to lose weight, and nearly 20% of kids ages 2-19 qualify as obese, according to the latest government data. Philosophically, however, the move seems surprising for a brand that dropped the word “Weight” from its name to shift focus away from the scale. But weight-loss is still WW’s bread and butter, and Grossman insists Kurbo is an extension of its total-health mission. “If we are going to change health trajectories, we have to educate, inspire and support at an earlier point in time,” she says. “There is a very significant need to help families earlier.”

Obesity is associated with chronic conditions including type 2 diabetes, heart disease and cancer, and kids who have obesity are likely to continue struggling with their weight as they age, underscoring the need for interventions that start young. “The sooner the better,” says Dr. Brooke Sweeney, an adolescent-weight-management specialist at Children’s Mercy Hospital in Kansas City. “It’s so much easier to maintain weight or slow down how fast they’re gaining weight versus losing weight.”

However, some studies suggest that childhood weight-loss efforts can, if not done right, lead to or worsen disordered eating and body image issues. In 2016, the American Academy of Pediatrics even advised doctors and families to steer clear of weight talk, and instead focus on emphasizing healthy lifestyles. Apps may exacerbate the issue. One small 2019 study found that almost half of its roughly 100 participants reported negative feelings like guilt, obsession or social isolation stemming from nutrition and fitness apps. Still, apps can also be an easy and accessible way for entire families to adopt healthier habits, says Dr. Stephenie Wallace, an associate professor of pediatrics at the University of Alabama at Birmingham. She likes Kurbo’s traffic-light system, but stresses that children shouldn’t use it alone. “Younger kids are going to need support [from an adult] to help supervise their progress,” she says.

Extensive research into Kurbo’s traffic-light approach shows it can promote healthy weight loss. One Massachusetts General Hospital study published in July (undertaken independently of Kurbo and WW) found that a traffic-light system lowered the average calorie counts of meals purchased by around 5,700 adults in a hospital cafeteria over two years. And an independent study presented at the Biennial Childhood Obesity Conference in July found that 84% of child users saw a reduction in their body mass index percentile after 21 weeks. Kurbo is effective because, instead of restricting unhealthy foods, it subtly reinforces healthy eating patterns, says WW’s chief scientific officer, Gary Foster, an adjunct professor of psychology in psychiatry at the University of Pennsylvania. “You don’t want kids thinking about grams of this and ounces of that,” he says. “The goal is never to [say], ‘You’ll never have a cookie again.’ It’s progress, not perfection.”

Sweeney says that’s the right philosophy for anyone trying to get healthier, regardless of their age. In an ideal world, she says, a doctor would be involved in that effort too, especially where kids are concerned. But the U.S. obesity epidemic exists in the less-than-ideal real world, and it demands creative answers like Kurbo. “We have a public-health problem,” she says, “so we need public-health solutions.”

Write to Jamie Ducharme at jamie.ducharme@time.com.

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‎Weight Loss Running by Verv on the App Store

SLIM DOWN IN 8 WEEKS.
The first running app on the App Store designed specially for weight loss.
Make your running serve your goals!

COMPLEX APPROACH

The key to effective weight loss lies in the right combination of workouts and nutrition. With our app you’ll get a plan of running workouts and meal plans to achieve your weight loss goals.

TRAINING PLANS

Burn maximum of calories with interval plans, made of running, walking and sprint intervals.
– Get a plan up to your goals and your fitness level.
– Have workouts only 3 times per week and get fit fast.
– Choose from the variety of plans to lose weight, maintain results, keep fit and active.
– Free run feature allows to run and keep tracking your results without sticking to any training plan.

NUTRITION

Follow a healthy, nutritionally-balanced meal plan and lose weight faster.
– Yummy recipes with step-by-step instructions.
– Learn how to make healthy and tasty choices for breakfast, lunch, dinner and between them.
– Use the water tracker to stay hydrated.

MUSIC

Listen to cool workout mixes to increase motivation and improve your results.
– Music tempo matches your workout pace – music speeds up as you run faster.
– 1000+ newest music mixes.
– New mixes are added every day.

CONVENIENT EXPERIENCE

All you need is to do your best during a workout, the app will do the rest.
– Choose your personal trainer, from sweet and encouraging to tough and military-style.
– Enjoy detailed audio instructions for every training.
– Get voice encouragements and stats updates during your runs.
– Adjust the amount of audio feedback.
– Keep record of every workout and track your overall progress.
– Mark your mood, weather and take notes about your workout.
– Take pictures during your runs right from the app.
– Synchronize with Apple Health, Fitbit, Runkeeper and MapMyRun.

USEFUL TIPS

Read hundreds of useful healthy eating, workout and clothing tips, which are regularly updated.

INFO ABOUT USING THE APP AND REGARDING THE SUBSCRIPTION TERMS OF USE AND SUBSCRIPTION DETAILS

The upgrade to Premium provides access to the variety of training plans and audio coaches, meal plans, running playlists and turns the advertisements off. Your monthly subscription is $9.99 per month, a half-year subscription is $41.99 per 6 months, while the lifetime subscription is $59.99 (price may vary by location).

– Payment will be charged to iTunes Account at confirmation of purchase

– Subscription automatically renews unless auto-renew is turned off at least 24-hours before the end of the current period
– Account will be charged for renewal within 24-hours prior to the end of the current period, and identify the cost of the renewal
– Subscriptions may be managed by the user and auto-renewal may be turned off by going to the user’s Account Settings after purchase
– Any unused portion of a free trial period, if offered, will be forfeited when the user purchases a subscription to that publication, where applicable.

Featured in Washington Post, AppleInsider and Huffington Post. Featured by Apple in “Best Apps for Runners,” “Get in Shape,” “Hit the Ground Running in 2016.”

Privacy Policy: https://verv.com/running-ios-privacy-policy/

Terms of Use: https://verv.com/running-ios-terms/

Note: Continued use of GPS running in the background can dramatically decrease battery life.

This app is developed for informational purposes only. You must always consult your physician or doctor before starting any fitness program.

Follow us!

Facebook: https://facebook.com/Verv/
Twitter: @verv_inc
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Jun 17, 2019

Version 6.9.18

Great news! We’ve thoroughly polished up the app to spruce up your running journey. And, as usual, if anything comes up, we, support@verv.com, are always here to have your back. Go ahead and get a kick out of your favorite workouts.

Ratings and Reviews

4.6 out of 5

62.8K Ratings

I cant workout without it!

I love this app so much! I have been using it since February, I have lost 8lbs so far and its just from using the exercise portion of this app, I haven’t tried the meal plans yet i would probably lose more weight if I did. So yes you can still see results even with out the meal plan. I had not worked out in 2 years so when a friend told me about this app I was a beginner. I am now running 4 miles a day all because of this awesome app, it eases you into running and i used to hate running.
The music is awesome! I listen to rap and they have the newest songs on there, adding new playlists often, thats when I was sold the playlists are so good there is something for everybody and there’s no cussing in the music which is great bc my 6 year old son likes to work out with me and I dont have to worry about bad words.
This app should really be at #1. I never write reviews either but this one deserves it! I paid for the year and I will continue to! Bravó Weight Loss Running keep up the good work!

Dear friend, you are truly a gem to have in our running team 😍 A zillion thanks for the kind words, your story and trust! Push all the limits, hit your stride and high five to your little boy music lover 🙌 Respectfully, Verv.

Overall a great app

I’ve been using the app for a few weeks now and Im so far very pleased with it. I use to be an avid runner but life gets busy and its a lot harder to stay in shape in my 30’s now. So I wanted an app just to help keep me motivated to get in shape again, workout just isn’t as fun as it use to be. I enjoy the coaches that you can select from (Bobs my favorite), the music play lists are actually pretty good, and i enjoy the various walk, run, sprint intervals. It even tells me when Im half way so I know when to turn around and head back to were I started.
My only complaint is the estimated burnt calories is totally bizarre sometimes. I have a Garmin watch with a chest heart rate monitor that I use simultaneously to record and the distance recordings between that and this app are usually the same, however this app will have almost double the estimated burnt calories (on my last run, my watch said I burnt 390 calories while this app said 609 calories). I trust my Garmin more since it has a more accurate reading of my pace along with my heart rate. Other wise Im happy with the app and feel its worth the money so far.

I’ve Always Hated Running

I have never ever in my life been a fan of running or cardio, period. I recently got into spinning and that opened up an appreciation for cardio because I was able to lose a lot of fat. It wasn’t until I saw how expensive memberships for various classes were that I thought “it looks like I’ll just have to get my cardio in on my own”. I found this app and downloaded it and explored through the work outs and such and was pretty impressed. I took it to the gym with me and ran on the track with it and it was awesome! You can customize just about every aspect and I love that you can do indoor vs outdoor work outs with it. I’m now in week 3 of running with this app and I’m considering the “premium membership”. I also like that this app notifies me when to drink water throughout the day because I’m TERRIBLE at drinking water. I’d rather have wine, milk or beer. Since using this app, I’ve lost roughly 9lbs and can’t wait to continue losing more. I’m super happy that I found this app!

Hi there! Thank you so much for your feedback! We love hearing you enjoy running with our app. Enjoy your training and please feel free to write to our in-app support whenever you have any questions. We’d be happy to help!

Information

Seller

Verv Inc.

Size
141 MB

Compatibility

Requires iOS 10.0 or later. Compatible with iPhone, iPad, and iPod touch.

Languages

English, French, German, Italian, Japanese, Korean, Portuguese, Russian, Simplified Chinese, Spanish

Age Rating
Rated 4+

Location
This app may use your location even when it isn’t open, which can decrease battery life.

Copyright
© 2019 Verv Inc.

Price
Free

In-App Purchases

  1. Premium Membership
    $9.99
  2. Premium membership (1 month)
    $9.99
  3. Premium membership: training & meal plans, music
    $11.99
  • Developer Website
  • App Support
  • Privacy Policy

Supports

  • Family Sharing

    With Family Sharing set up, up to six family members can use this app.

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How To Lose Weight Fast and Easy

I have had lists of how to lose weight fast and easy before but this is by far the largest list of 101 weight loss tips that I have ever done. I have also linked to other pages on this site to give you even more info.

It is one thing to look at this list of tips for how to lose weight quickly and marvel at its size but, in fact, to make the biggest changes in your life you just have to make a couple small changes at a time in your life until life is where you want it to be.

how to lose weight fast

So peruse this list, sure, but more importantly just pick a couple of things that you can do now and then come back in a couple of days to pick another couple.

Great luck to you!

How To Lose Weight Fast And Easy – 101 Simple Weight Loss Tips

How To Lose Weight Fast and Easy1. Drink plenty of water. Our body needs a lot of water so give in to water. Water is not just way to flush out toxin but if you have more water in your body you will generally feel healthier and fitter. This itself will discourage any tendency to gorge. The best thing about water is that it has no calories at all.

2. Start your day with a glass of water. As soon as you wake up, gulp down a glass of cool water. It’s a wonderful way to start you day and you only need a lesser quantity of your breakfast drink after that.

A glass of water lets out all your digestive juices and sort of lubricates the insides of your body. You may have your morning cup of tea but have it after a glass of water. It is good for you.

3. Drink a glass of water before you start the meal. Water naturally needs some space so that you feel fuller without actually having to stuff yourself.

4. Have another glass of water while you are having the meal. Again this is another way of making yourself full so that you can actually rise from the table eating less but feeling full just the same. Instead of drinking it one gulp, take sips after each morsel. It will help the food to settle faster so that you get that feeling that you are full faster.

SIDENOTE: Water is such a remarkable thing, but seldom do we give it the credit that it deserves. Did you know that over 66% of your body weight is nothing but water’ It’s amazing! Water also plays a vital role in weight control, which is why I donated so much space to it, above.

5. Stay away from sweetened bottle drinks, especially sodas. Hey, all those colas and fizzy drinks are sweetened with sugar and sugar means calories. The more you can cut out on these sweetened bottle drinks, the better for you. So if you must drink sodas, then stick to diet sodas.

6. Include in your diet things that contain more water like tomatoes and watermelons. These things contain 90 to 95 % water so that there is nothing that you have to lose weight by feasting on them. They fill you up without adding to the pounds.

7. Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened, but fresh fruits have natural sugars. When you eat fruit, you are taking in a lot of fiber, which is needed by the body, and fruits, of course, are an excellent source of vitamins.

8. If you do have a craving for fruit juice then go for fresh fruit juice instead of these that contain artificial flavors and colors. Or even better, try making your own fruit juice taking care not to sweeten it with too many calories.

9. Choose fresh fruit to processed fruits. Processed and canned fruits do not have as much fiber as fresh fruit and processed and canned fruits are nearly always sweetened.

10. Increase your fiber intake. Like I mentioned, the body needs a lot of fiber. So try to include in your diet as many fruits and vegetables as you can.

11. Go crazy on vegetables. Vegetables are your best bet when it comes to losing pounds. Nature has a terrific spread when it comes to choosing vegetables. And the leafy green vegetables are your best bet. Try to include a salad in you diet always.

12. Eat intelligently. The difference between man and beast is that we are driven by intelligence while beasts are driven by instinct. Don’t just eat something because you feel like eating it. Ask yourself whether your body really needs it

13. Watch what you eat. Keep a watchful eye on everything that goes in. Sometimes the garnishes can richer than the food itself. Accompaniments too can be very rich. Remember that it is the easiest thing in the world to eat something without realizing that it was something that you should not have eaten. Selective memory you know’

14. Control that sweet tooth. Remember that sweet things generally mean more calories. It is natural that we have cravings for sweet things especially chocolates and other confectionary. Go easy on theses things and each time you consume something sweet understand that it is going to add on somewhere.

15. Fix times to have meals and stick to it. Try to have food at fixed times of the day. You can stretch these times by half an hour, but anything more than that is going to affect your eating pattern, the result will either be a loss of appetite or that famished feeling which will make you stuff yourself with more than what is required the next time you eat.

16. Eat only when you are hungry. Some of us have the tendency to eat whenever we see food. We use parties as an excuse to stuff ourselves. Understand that the effect of a whole week of dieting can be wasted by just one day’s party food. Whenever you are offered something to eat do not decline it completely bit just break of a nibble so that you appear to mind your manners and at the same time can watch your diet.

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17. Quit snacking in between meals. Do not fall for snacks in between meals. This is especially true for those who have to travel a lot. They feel that the only time they can get a bite to eat is snacks and junk food. The main problem with most snacks and junk food is that they are usually less filling and contain a lot of fat and calories. Just think about French fries tempting but terribly fattening.

18. Snack on vegetables if you must. You might get the pangs of hunger in between meals. It is something that you can very well control. Or even better, try munching on carrots. They are an excellent way to satisfy those hungry pangs and are good for your eyes and teeth. True, you might end up being called Bugs Bunny, but its miles better to be called Bugs Bunny than fatso. How to Lose Weight Fast - 101 Tips to Lose Weight

19. Go easy on tea and coffee. Tea and coffee are harmless by themselves. It’s when you add the cream and sugar that they become fattening. Did you know that having a cup of tea or coffee that has cream and at least two cubes of sugar are as bad as having a big piece of rich chocolate cake’

20. Try to stick to black tea/coffee. Black tea or coffee can actually be good for you. But personally I would like to recommend tea rather than coffee. The caffeine in the coffee is not really good for you because it is an alkaloid and can affect other functions of your body like the metabolism. But again lots of liquids is a great thing in how to lose weight quickly.

21. Count the calories as you eat. It’s a good idea to have an idea of the calories that most food items have. If it is a packed thing then the label is sure to have the calories that the substance has.

22. be sure to burn out those extra calories by the end of the week. If you feel that you have consumed more calories than you should have during the week, it happens you know, and then make sure that you work off those extra calories by the end of the week.

23. Stay away from fried things. Fried things are an absolute no-no. The more fried things that you avoid, the lesser weight you will gain. Fried things are called so because they are fried in oil or fat. And even if the external oil is drained away, there is still a lot of hidden oil in it so stay away from it.

24. Do not skip meals. The worst thing you can do while watching you diet is skip a meal. It has just the opposite effect of what you want. You need to have at least four regular meals every day.

25. Fresh vegetables are better than cooked or canned vegetables. Try to eat your vegetables raw. When you cook them, you are in fact taking away nearly half the vitamins in them. And canned vegetables too are processed and are not nearly half as good as fresh vegetables. When you buy your vegetables it would be a good thing to see if the label says that it is pesticide free.

26. Nothing more than an egg a day. Eggs are not such a bright idea. It would be best to reduce your intake of eggs to maybe three in a week. But for those of you die hard egg fans, you may have up to one egg a day but nothing more than that.

27. Make chocolates a luxury and not a routine. Chocolates are not or at least they should not be a part of your diet. So do not indulge too much in them. Even the bitter chocolates are not good for you because though the sugar is less there is still the cream in them.

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28. Choose a variety of foods from all food groups every day. This is a fine way of keeping deficiency diseases at bay. Change the items included in your diet every day. This is an excellent way of keeping deficiency diseases at bay and it helps you to experiment with a variety of dishes and thereby you do not get bored of your diet.

29. If you can say no to alcoholic beverages please do. Alcoholic beverages too are not good for you. Beer can be fattening and the rest of the alcoholic drinks may not be fattening by themselves but after a couple of swigs you will be in no position to watch your diet and your appetite too will be something to battle with.

How to Lose Weight Quickly By Eating Right

30. Try to have breakfast within one hour of waking. It’s always best to have breakfast within an hour of waking so that your body can charge itself with the energy it needs for the day. The idea is not to wait for yourself to get really hungry. Breakfast is the most important meal of the day but that does not mean that it should be the most filling meal of the day. https://youtu.be/GSDvjEuYq3o

31. 50 to 55% of your diet should be carbohydrates. It is a myth that you should try and avoid carbohydrates when you are on a diet. Rather the other way round I should say. Carbohydrates are a ready source of energy and so 50 to 55% of your diet should be carbohydrates. proud of you

32. 25 to 30% of your diet should be proteins. Various processes and activities are going on in our bodies. Things are broken down and being built up again. Resistance has to be built up, recovery from disease too is needed and for all this the body needs plenty of proteins so see to it that 25 to 30% of your diet consists of proteins.

33. Fats should only be 15 to 20%. You need only this much of fat in your diet so keep it at that.

34. Try and adopt a vegetarian diet. A vegetarian diet is undoubtedly better for those of us watching our diet. There are a lot of advantages of keeping to a vegetarian diet but I don’t want to sing an ode to vegetarianism now.

What I would suggest is keep to a vegetarian diet as much as you can. Make a non- vegetarian diet a weekend event or something if you find it impossible to give up eating all those animals.

35. Choose white meat rather than red. White meat, which includes fish and fowl, is miles better than red meat, which includes beef and pork for those trying to lose weight.

36. High Fiber multigrain bread are better than white bread. Remember how I told you to increase the fiber content in your food; well this is the answer to that. It is not only better in terms of the fiber content but also in terms of the protein content as well.

37. Reduce your intake of pork. Pork is not something that can help you to lose weight. So the lesser pork you eat the better chances you have of losing weight. And remember that pork includes the pork products as well, things like bacon, ham, and sausages.

38. Limit your sugar intake. If you can’t have things unsweetened go for sugar substitutes. These things are just as sweetening but are certainly not fattening.

39. Graze 5 to 6 times a day. Instead of sticking to just three meals a day, try grazing. Grazing means try having 5 or 6 smaller meals instead of three king sized meals. It is an excellent way of having smaller quantities of food.

40. Go ahead eat cheat food, but only for flavor. There are many things which you have to avoid from your diet but which you may have an undying craving for. Do not avoid them altogether. You could call them cheat foods and indulge in them once in a while. But take care just to tingle your taste buds, don’t hog on them. Instead of that share them with others. In this way

41. Watch your fat intake. Each fat gram contains 9 calories so by reading the total calories on a food and knowing the quantity of fat, you can estimate the % of fat, which should in no way exceed 30% of the food.

42. Go easy on the salt, as too much salt is one of the causes of obesity. Make it a point to really cut down on salt. Try to bring down your salt intake to half of what it was last year.

43. Change from table butter to cholesterol free butter. If you have a choice why not go for it, anyway it is healthier for you and tastes just the same. Bear in mind that these small changes can go a long way towards weight reduction.

44. Instead of frying things try baking them without fat. Baking is by far a healthier method of preparing food than frying. Baking requires lesser oil or fat.

45. Use a nonstick frying pan for your cooking so that you do not have to add oil. The golden rule is to try and avoid as much oil as possible and a nonstick pan is a perfect solution to this problem.

46. Boil your vegetables instead of cooking them, or even better, eat them fresh. However, if you do not like eating your vegetables as it is, try steaming them without adding anything at all. This is probably the healthiest way to eat cabbages, cauliflowers and a host of other vegetables.

Excuses will always be there47. Carry parsley with you. Parsley is an excellent thing to munch on in between meals. Not just is it good for you in terms of vitamins, but it is also a perfect way of making your breath fresher.

48. Choose low fat substitutes or no fat substitutes. There are plenty of low fat or even no fat substitutes available in the market so why not choose wisely. It is much better for your heart too.

Many people just go shopping and pick up whatever they can. They do not bother to find out if there are nay substitutes for the thing they are looking for. In the markets of today, you will be astounded at the range of goods that manufacturers have to offer.

In fact with all the hue and cry that is being made about weight loss, low-fat substitutes and no fat substitutes are hitting the stands faster than mushrooms that sprout after the first rains. So the next time you head to the grocery store instead of picking up what you have always picked up, see if there are better substitutes.

Remember that our bodies need nutrients and not just calories. Fats give us nutrients but with more calories than what proteins or carbohydrates do.

49. Avoid crash diets. They are bad for health and you will gain what you have lost once you take a break. Crash diets are not a solution to weight loss. It might seem as if you have lost few pounds but the moment you give up on the crash diet everything will bounce back with a vengeance. Take a look at it in this way.

Do you think that it is possible for a person to survive on a crash diet for the rest of his or her life’ Certainly not! So at some time or the other, you will have to give up the crash diet and then you will see for yourself that a crash diet does more harm than good in the long run.

Crash diets may have a lot to promise, but very rarely do these promises ring true. Crash diets are things people go on in order to wear an old dress or suit for a particular occasion. That’s the only purpose that they serve as far as I can see.

50. God gave us teeth for a reason... Therefore, we should develop a habit of chewing all food including liquid food and soft foods like sweets, ice creams at least 8 to 12 times.

This is essential to add saliva to the food, as it is only in the saliva that sugar is digested. Often we find that whatever goes into our mouth goes down like lightning. We hardly give the saliva any time to act on the food. So does digestion take place like it should? Do we just stuff our tummies with food that doesn’t get digested or in other words that don’t yield the benefits that it should’

51. Dry wine is better than sweet wine. Sweet wines naturally contain a lot of sugar. But on the other hand, in dry wines most of this sugar has been fermented away so from the weight point of view dry wines are better than sweet wines.

How to Lose Weight Quickly by Exercising

How to lose weight by exercising 52. When you decide it’s time to start working out, start slowly and don’t get discouraged if you don’t achieve your fitness goals after the first week. Many people make this mistake. They feel that if they really push their bodies they can lose more weight in a couple of workouts.

This is a very serious thing in fact. If you try to push your body too much in the first few goes, you are likely to end up with sprained joints, a sore back and even torn ligaments. The rule to be followed here is slow and steady wins the race.

53. Check your weight before you start the routine and keep checking for changes but do not expect a radical change immediately, it might be one or two weeks before you notice some change. However, it is crucial that you continue to monitor your weight. You may bear in mind the fact that even a few pounds loss is a big achievement.

54. When you do notice a change, reward yourself. When I say reward I do not mean to go for some goodies like chocolates or sweets. Maybe you could go to a movie or buy yourself something like a new dress or a trinket. This is something that can keep you going. It is a good idea to save the money that you wanted to spend on ice creams and chocolates and then treat yourself to something more substantial.

55. You can take a day off from exercise every week. This is not just a very good idea, but it is part of the exercise routine. Your body needs a day off from an exercise routine so do not hesitate to take a day off from whatever you have been doing.

56. Exercise outdoors as far as possible. There are two advantages of doing whatever you are doing outside. One advantage is that it gives your body a chance to get a lot of the much needed fresh air and sunshine. The second advantage is that the surroundings keep you perked up and it is a break from remaining cooped up all day long

57. Try to collect some information about exercise, there are a lot of things that you can do at home. Extensive research has been done on exercise and plenty of this information is easily available. You can try browsing the net or getting a book or two on how to exercise at home. This information will be useful to you to know how much you need to work out on each specific exercise in order to burn off the desired number of calories.

58. Try to get somebody to exercise along with you. But it should be somebody committed or else your interest might dwindle. This is indeed an excellent idea. One of the advantages of getting a committed person to exercise with you is that it keeps you going.

There may be days when you feel just too lazy to crawl out of bed in the mornings. On such days, the knowledge that somebody is waiting for you is enough to slide out of bed. Another advantage is that you can discuss your progress and fears with another person and be a sympathetic listener to the other person as well. This is a fine way of getting motivated yourself.

59. Stop when your body has had enough. There is no sense in pushing it. When you have worked out for a considerable time, your body will start giving you signals. Heed those signals. This is particularly true in the initial stages. Take one step at a time. Stop when you are out of breath or when a certain part of your body tells you that it has had enough.

60. If you want to increase your time of exercise or your workout routine, do it gradually and not in sudden steps. Well, easier said than done. Most of us have such hectic schedules that it is quite impossible to fit in time for exercise right’ Wrong. I want to say it once and for all, your body or anybody’s body for that matter needs proper exercise. If you make up your mind to do it, you just can.

61. Select an exercise pattern to suit your lifestyle. All of us have different lifestyles and professions so there is no sense in trying to follow the book strictly. Try and follow an exercise routine that is suitable for you. You have to understand that even more important than the exercise it is sticking to it. So unless you choose something that can suit your lifestyle, you are not going to stick on to it.

62. Don’t stand, walk. If you can walk about then do so. Do not stand in a fixed position. Pacing about is a good thing to do. If you are thinking deeply about something, try pacing about, it will aid in your thinking.

63. Don’t sit, stand. If you can stand, then do not sit. The golden rule is to choose a position that is less comfortable.

64. Don’t lie down, sit. The rule that we mentioned above rings true here as well.

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65. Do not be a couch potato. It is the easiest thing in the world to become a couch potato. You know what we are talking about don’t you’ That shapeless thing that sits or reclines on a shapeless chair in front of the television and stupidly munches away at something fried!

If you are inclined to become a promising old couch potato, break the habit, cut at the very root of the vine. And you want to know what the best way is for that’ Take away that favorite chair of yours. In fact, it would be a very good idea if you could keep a chair that isn’t too comfortable in front of the TV. This will discourage any tendency to become a couch potato.

66. If you have a sitting job, stand up and stretch yourself every half an hour. Most of the jobs today are indeed sitting jobs that are in one word sedentary. This is especially true for those who sit and punch away at the keyboard or toy with the mouse all day long. So if you have such a job, make it a point to get up at least every half an hour and stretch yourself.

67. While making telephone calls try walking up and down. I hope you will agree with me that this is an excellent suggestion.

68. Use the stairs instead of the elevator whenever you can. Elevators are one hell of a convenience particularly if you have to go up or down some twenty floors. But elevators also make us very lazy. There may be no sense in trudging up some twenty flights of stairs because by the time you get there you will be totally pooped.

But while coming down, if you have the time, you can easily come down the stairs instead of using the elevator. Coming down is not at all exhausting. And talking about the time factor, I don’t think that there is much of a difference. Sometimes waiting for an elevator door to open at your floor after you hit the button can take up all of eternity.

69. Smoking is bad for weight loss. smoking as such may not contribute to weight loss but smoking leads to other conditions like erratic eating habits and excessive dependence on things like coffee.

It's important to be mentally strong to lose weight fast

70. If you hate running, remember, you do not have to run a marathon to stay fit. 10 minutes of cardio each day is good enough for most.

71. And if you can’t run, try walking. 15 minutes of brisk walking a day is enough to keep most fit.

72. Any distance is walkable if you have the time, so consider walking to places that you would normally drive (such as work or the market if they’re not too far away). It may take you longer, but the health benefits will last you a lifetime.

73. It sounds strange, but some people have reported that they lost more weight when they drank black coffee before a workout. While there’s no hard data to support this, nutritionists speculate that the caffeine in coffee makes the body rely more on fat for fuel during the workout. It’s worth trying!

74. Here’s a corollary to the tip above: Avoid drinking coffee in excess, as it tends to desensitize your body to the fat burning effects of caffeine.

75. Stop using remote controls. Remote controls are the bane of a prospective weight loser. They may be remarkable gadgets by themselves but from the weight loss point of view, they just aren’t very helpful. They really encourage us to take a laid back kind of attitude towards life itself. In fact if remote controls were not there, the television would not have become so popular.

It is because of remote controls that people can remain where they are and switch from one channel to the other. And they only have to twitch a finger muscle to achieve this. Now, I have nothing against multi-channel television sets but what I strongly advocate is that you get up from where you are and change the channel of the TV each time you want to do so.

The same thing holds true for other remote controls as well. As it is we have remote controlled TVs, DVD players, A/Cs, garage doors, gateways and what not. The next thing we know is that we will have remote controlled people as well.

76. Do things like fetching, turning things off and on by you Often when we come back tired from work, we tend to get others to do simple chores for us. These things are no big deal. They are things that we can very well do for ourselves and is the core of how to lose weight quick and easy, but we don’t do them.

That is why we often ask our kids to fetch us this or take away that. Training your pet is a wonderful thing indeed. It is quite remarkable how some people get their dogs to fetch them something. But the fact is that while you may be making sure that your dog is getting a lot of exercise, you are neglecting your bit of the story.

Be Active

77. Here’s a pop quiz. Escalators help us to: 1.Move up and down faster 2. Gain weight 3. Stand stupidly as they move up and down 4 Look down at other people when you are going down 5.

Look up to others when we are going up you have to pick the correct answer from the 5 alternatives given. You can see for yourself that all the options are in a way correct. So the next time you travel on an escalator, don’t just stand there…climb up or down along with it. (Or better yet, take the stairs.)

78. during commercial breaks walk about. If you want to sit all evening with your eyes glued to the tube, then do so. But at least spare your eyes the agony of a commercial break. When the next commercial flashes on the screen, instead of surfing, get up and take a walk. Reach over and try to touch your toes or do any such simple exercise that will at least get the blood flowing in your veins.

79. Wriggle your toes and your fingers whenever you can. This too is a stress buster and it gives you a chance to at least work your hand and leg joints. This will tell you how sore they are and if their condition is so bad, just think of the rest of your body.

80. Turn on music and dance like wild. Let your hair down once in a while. Go back to the days of wild childhood. Close the door of your room, turn on your sound system to the highest volume possible (but a little lower than the level at which your neighbors start to complain) and then do the wackiest dance that you can think of.

Jump on your bed and jump off it again. Roll all over the floor. Pretend that you are Michael Jackson or Madonna (you will never see them keeping still) and do ever boogie move that you know.

81. Carry a soft flying disc or Frisbee with you. Toss it around and get up to fetch it. This is also an excellent way to beat stress. It makes a person feel good to throw something away forcefully when the person is all worked up.

And the thing that you throw is something soft and can’t damage anything, and then what is stopping you’ It is not really the throwing part that we are interested in. It is the fetching part. Each time you get up to fetch it back; you are giving yourself a chance to stretch those muscles and joints

82. Get down at a block before your destination and walk the rest of the way. You might not have time to fit in long walks in your busy schedule so this is one way of ensuring that you at least get to walk for a little bit every day.

If you take the bus or the subway, get down at an earlier station and see if you can walk the rest of the way. If you drive to work, see if you can get space in a parking lot that is a little away from your office.

83. When nobody is watching try doing pelvic gyrations. If you take a moment to observe it you will see that it is the mid section of our body that gets the least bit of exercise and that is probably why the signs of weight gain are mostly seen there. It is the same reason why we find it very difficult to lose weight in that section.

So the best thing that you can do is consciously try to give that part a little bit of exercise. Stomach crunches might be too strenuous an exercise to start off with, but gyrations are relatively mild.

Pelvic gyrations make you thrust your midsection towards all directions and this is the best way of tightening every muscle in that midsection and that is of course what weight loss is all about.

84. Tuck in your tummy whenever you walk. Get that proper gait. And the best way for that is to tuck in your tummy and inflate your chest. Do not let your tummy hang above your belt line like some unruly layer of flesh. Bring it under the belt. Each time you tuck in your tummy, you will feel the pressure on the muscles of your stomach. This tightening and loosening of these muscles is even better than stomach crunches.

85. Try breathing exercises. You might be surprised to know that breathing exercises too can lead to weight loss.

If you are doing the breathing exercises properly, you will find that you can exert a lot of pressure on the muscles around the midsection. You can feel a tightening of these muscles each time you breathe in or breathe out. So go ahead and breathe properly, it is good for you.

86. Try yoga. Yoga is one of the best ways of losing weight. Of course, I can’t go into a full lecture about yoga over here but I can tell you that I have never seen people with better-toned bodies than those who practice yoga. One of the benefits of yoga is that you learn to control virtually every muscle and joint of your body so that the issue of weight gain will cease to exist.

87. Try massaging your partner. This is a fun way to lose weight. It is something that can give your partner a lot of pleasure and at the same time can give you a lot of exertion there by leading to weight loss. The attitude over here should of course be you scratch my back I will scratch yours.

It should not be a one-sided effort or else the interest will soon dwindle. In fact it is a good idea if the couple takes up weight loss routines together. They can keep watch over each other, help control those urges to eat and motivate each other to stick to the routine. There are a lot of things that couples can do together that can help them to keep physically active.

88. If you can’t think of anything else to do try punching your pillow. Now here’s another one of those weird ideas but believe me it works. Not too many of us have punching bags at home and if you have really fluffy pillow giving it a good punching routine is just as good as anything else. This is also a nice way of letting off steam so go for it. After all something is better than nothing.

But I would suggest that you do not hit it too violently or else the stuffing might come out. Do not bother too much about the force with which you hit the pillow. It is the number of hits that are important. Try to get at least fifty punches in one bout.

I would like to give you a little tip over here. If there is somebody that you particularly dislike like your boss or your neighbor, or may be your ex-boyfriend or girlfriend, try fixing a picture of the persons head on the top of your pillow and then try punching it. I promise you, it will give you a lot of satisfaction.

89. Instead of waddling up and down the staircase, try taking them two at a time. Now this is something that you have to be careful about because we do not want you to trip. So when you do this make sure that your feet are well and truly planted on each step before you increase the beat and try two at a time.

90. If you have a dog, take it for a run and let the dog lead you on. You will be surprised as to how much exercise a dog can give you. Animals are sensible enough to know that they need a lot of exercise so let your animal lead you on. Take your pet dog out for as walk and before you know what hit you, it will turn out to be a run.

91. Join a dance class. Dancing is a wonderful way to burn off those extra calories. It is true. When you dance you are in fact burning away a lot of calories. Of course, we are not referring to the slow ballroom kind of dances in which one person actually leans on the other one for support. We are talking about fast dances.

The best way to do it is by joining a dance class because they will really work you out. But I would suggest that you wait for a couple more pounds to vanish before you think of becoming a ballerina.

92. Whenever you can, lean against a wall with your hands flattened against the wall and in such a way that your face is very close to the wall. Then use you hands to push your body away from the wall. Do these two or three times at a stretch.

93. If there is a pool nearby go for swims as often as you can, swimming is one of the best exercises. Water has a lot of advantages. And if nothing else, a cool dip in a pool is a wonderful stress reliever.

94. Try playing something like table tennis or basketball. Games are a fun way to lose weight. It is much more exciting to play a game than just work out by yourself. The best thing about games is that they are addictive.

Once you start playing, you will soon end up with a friends’ circle and then the playing goes on without even you knowing it. It is something that you can look forward to and there is no stress involved in this program. In fact the more you play the less you will consider this to be a part of your weight loss program. As you burn away those calories, you will also be able to expand your social circle.

95. Any workout should start with a 5 to 10 minute warm up and should end with a 5 to ten minute cool down session. Whatever physical exercise you are involved in, you must remember to warm up before the exercise really starts. Do not just plunge into the water and start thrashing about, to put it figuratively.

Your body needs to reach a certain level of readiness before it can actually start responding to exercise. And this readiness is achieved by the warming up process.

Some Miscellaneous Fast and Quick Weight Loss Tips

96. Do not carry your mobile phone around but leave it a place where you can hear it ringing. In this way, you make sure that you at least getup and walk towards it. This might sound silly but I really mean it. You need a reason to keep yourself going. Life today has become so easy that we have every thing at our fingertips.

All we have to do is push a button here and push a button there. The only things that get any exercise at all are our fingers. A cell phone may be convenient, but the same thing can turn out to simplify life just a little too bit. There are other arguments against the use of cell phones, but that is beside our topic.

What I would suggest is that at home or in your office, leave the cell phone lying about so that you can hear it ring, but can’t just reach into your pocket and answer it. See to it that you have to actually stand up and walk a few steps before you can pick it up.

97. While traveling in an elevator instead of just standing there and staring stupidly at the numbers going up or down, try raising yourself onto your toes and then back on your feet again. Do this several times. Also, try flexing your buttock muscles as well.

In fact, there are many muscles in our body that we can twitch and flex without inviting the attention of others. Even if others do notice you, it’s no big deal provided you are flexing a muscle in a decent part of the body. (Most of the other parts do not have muscles any way.) Others might brand you as a health freak, but it is miles better to be known as a health freak than as a sack of potatoes.

98. Undress and stare at yourself in front of your mirror. If what you see displeases you, then you have all the more reason to work out. Try tucking in the extra fat in all those wide areas, this will give you an idea of which part you need to be working on. Turn to you side and get a very good view of your side profile.

This is an excellent way of checking whether you have a tummy that is starting to bulge or has bulged already. Try pulling in air and then take a look at your tummy; if it has gone in even a little bit, there is hope for you. If you start now, you can control it where it is now and maybe if you really set your mind to it; you can lose a couple of inches in a just a few weeks. Weighing yourself on your bathroom scales is a good idea but personally I would recommend this mirror viewing.

To be very frank, a few pounds gain may shock you but does not really disgust you. But a flabby figure and extra fat certainly will.

99. If you have a banister rail or a balustrade that will support you, sit on it and pump your legs as if you are riding a bicycle, taking care not to fall off of course. This might sound like another crazy idea and I don’t want to argue with you about that.

I just want to tell you that by doing such crazy things, you are in fact not missing a single chance to lose those extra pounds. It is a way of keeping your mind alert all the time. Everything must look like an opportunity to you.

100. Do not slouch in your chair but try to maintain an erect posture with your tummy tucked in. Slouching is a very bad habit. Not only is it bad for your back but it also gives you a very flabby figure.

It is your way of saying yes to a comfortable, weight-gaining pose. Make it a point to always sit as erect as you can. It is also a terrific way to ward off back problems.

101. Psst. I would like to let you in on a secret. As it is I understand that most of us tend to put on weight particularly in the mid section, right. It is the tummy that seems to have a mind of its own. Well, I will tell you a sure shot method to reduce the flab around the waist line. Mind you this doesn’t hold true for post-pregnancy tummies.

This is what you have to do. Breathe in the air as strongly as you can and as you do so, tuck in your tummy as much as you can. Hold it like this for a few seconds and then slowly release your breath taking care not to let out your tummy. Try to keep breathing like this at least fifty or sixty times in a day. In fact, breathe like this whenever you can remember to do so.

After the first day, you should feel the muscles of your stomach tightening each time you do this. Then you know that you are on the right track. If you practice this without fail for 20 days, at the end of the twentieth day, you will have lost at least an inch.

What do you think of these how to lose weight fast and easy tips? Will they work for you? Please share them with anyone you think they would help.

Source

The Ketogenic Diet and Weight Loss Plateaus

The dreaded weight loss plateau. No matter what diet you are on, your weight loss will eventually stop. The goal is for the progress to stop as soon as we hit our ideal weight, but this often does not happen as planned.

Most of us will experience a weight loss plateau at one point or another during our diet. When this happens it is not because you failed or because your body is broken — it is most likely because you need to switch up your dietary approach just a bit.

By switching up your dietary approach, I don’t mean going from low carb to high carb or 100% vegan to 100% carnivorous or vice versa. In actuality, the key to busting through weight loss plateaus is making small adjustments to your current diet that will get you back on track.

Before we discover the many dietary strategies that you can use to break through your plateau, let’s gain a deeper understanding of what happens when we lose weight and why many of us will not progress at the rate that we expect.

Why Am I Not Losing Weight? The Science Behind Weight Loss Plateaus

The Science Behind Weight Loss Plateaus

There are many nuances when it comes to weight loss, but for the sake of this article, let’s keep it simple.

In general, you will lose weight if you eat fewer calories than your body needs to maintain its current weight. On a ketogenic diet, your body will lose a lot of water weight in the first couple of days due to carbohydrate restriction, but fat loss depends primarily on calorie intake.

Whenever we lose weight, we tend to lose both fat and muscle mass. The proportion of fat and muscle mass that you lose depends on many factors like how much you exercise, the type of exercise that you do,  your stress levels, your daily protein intake, and the severity of your calorie deficit.

For example, if you are lifting weights, getting plenty of sleep, aren’t chronically stressed, eating between 1 and 1.2 grams of protein per pound of fat free mass, and aiming for a weight loss rate of 0.5% – 1% per week, then almost all of your weight loss is likely to come from fat (and you may even gain some muscle mass as well).

In contrast, when we don’t eat enough protein, aren’t getting enough sleep, not lifting weights, and are in a large calorie deficit (25% or more below maintenance calories), then we will tend to lose a lot more muscle mass along with the fat.

Since most of you are looking to lose primarily fat and very little muscle mass, it is crucial that you consider these factors when dieting. To get the best results, it is essential that you set a reasonable calorie deficit and eat an appropriate amount of protein. We recommend using our keto calculator to find out what these values are for you.

For those of you who are leaner, it is best to stay with a smaller calorie deficit (10-15% below maintenance calories), while those who are overweight or obese will be able to handle a much steeper calorie deficit (25% or more below maintenance calories).

In both cases, two things may happen while you are losing weight that can cause you to plateau unexpectedly: (1) your body decreases its total daily energy expenditure, and (2) your calorie deficit decreases (because you require fewer calories to maintain your new weight).

The decrease in total daily energy expenditure is the result of the many bodyweight-regulating systems we inherit to prevent excess weight loss. This happens because, from an evolutionary perspective, if you lost weight in direct relationship with your calorie consumption at all times, then you would burn excessive amounts of energy when food is scarce.

Thus, to increase our resilience and longevity during times of famine, our brains will trigger a variety of mechanisms to keep us from losing more weight.

As an example, your body may decrease its thyroid hormone production and reduce its non-resting energy expenditure (e.g., fidgeting and other spontaneous movements) as a direct response to rapid weight loss. Intense cravings may also be experienced in an attempt to motivate the person to eat more and stop losing weight. (this is one reason why people tend to regain weight after following a diet).

Because of the decrease in thyroid hormone production, non-resting expenditure, and weight, the body will have a new maintenance calorie setpoint. What was once a 20% calorie deficit may now be a 10% calorie deficit.

Put in another way: As you lose weight, your calorie deficit percentage decreases, which leads to a slowing of your weight loss rate. This process will continue until your previous calorie deficit becomes precisely the amount of calories you need to eat to maintain weight, and you stop losing weight.

Although there are many other factors that can contribute to your weight loss plateau, the two factors that influence it the most are decreased daily energy expenditure and reduced calorie deficit. They are also relatively easy to address.

All you need are the right strategies to tackle the many potential causes of your weight loss plateau. Let’s start with the approaches that are the most effective. Then, we will finish with the subtle hacks you can try to give you a weight loss boost.

Note: These strategies are strictly for people that are hitting weight loss plateaus and need some help. If you are losing 1 to  2 pounds per week, there is no need to implement the suggestions found in this article.

1. Track Your Calories

Most people I talk to have a misconception about ketogenic diets. They get the idea that all they have to do is count carbs to lose weight, and that’s simply not true.

As I mentioned earlier, your weight loss depends on your calorie consumption. Think of it as a mathematical formula.

If you are putting more calories into your body than you are burning, that gives you excess calories. Those excess calories must go somewhere, so they are stored as glycogen and fat.

This happens regardless if they are calories from fat, protein, or carbs.

1. Track Your Calories

The main reason why people on low carb diets tend to lose so much weight without tracking their calories is because it is much harder to overeat on protein and fat than on protein, carbs, and fat. High fat and protein foods tend to be much more satiating than carb and sugar-laden foods, so when you cut the carbs, you unknowingly end up decreasing your hunger and calories as well.

However, if you find that your weight loss has plateaued and you want to lose more weight, then it’s best that you start being more diligent with your calorie intake.

The key to any diet, ketogenic diet or not, is making sure that you are maintaining some sort of calorie deficit. The simplest way to figure out how much you need to eat is by plugging your information into the keto calculator. It will tell you exactly how many calories and grams of fat, protein, and carbs you need to eat on a daily basis to lose weight.

To help you track your calories, I recommend using a calorie tracking app like MyFitnessPal or Cronometer. If you’d like to get started with tracking your calories to break through your plateau, then click here. This link will send you to a guide on how to set up MyFitnessPal and Cronometer for your specific macronutrient needs. By using this guide and the keto calculator, you will be better prepared to follow the ketogenic diet more successfully than you did before. Get ready to watch those pounds fall off again.

2. Recalculate Your Macros Every Month

As we stated earlier, when you lose weight, your calorie deficit will get smaller. As the calorie deficit gets smaller, you will start losing weight more slowly until you plateau.

Eventually, what was once a calorie deficit will become precisely the amount of calories you need to eat to maintain weight. To bust through this plateau (and prevent another plateau from happening), try calculating your macros with your new body weight every month or so. The simplest way to do so is by plugging your info into our keto calculator.

Depending on how much fat you want to lose, you may need to adjust your calorie deficit as well. If you still have 50 to 100 pounds that you want to burn off, then you may be able to handle a 20-30% calorie deficit without losing much muscle mass (especially if you eat the right amount of protein).

2. Recalculate Your Macros Every Month

With this method, you are likely to drop fat rapidly. After another month or so of dieting this way, it is best to recalculate your macros with your new weight again.

Each time you recalculate, try reducing your calorie deficit a bit so the diet is easier to stick with and your metabolic rate doesn’t slow down too much. However, if the calorie deficit isn’t manageable for you in any way, then try taking intermittent diet breaks (which is the next strategy in this article).

For those of you who are leaner and don’t have much more weight to lose, it is best to aim for a calorie deficit of 10-15%. This should allow you to lose weight at a healthy and steady pace of 0.5–1.0% of body weight per week.

Problems may arise when using this method of maintaining a constant calorie deficit, however. Earlier we briefly went over how your brain is continuously monitoring your weight and eliciting processes to keep you from losing weight rapidly so you can survive times of famine.

By continually exposing your body to a calorie deficit, you may cause these bodyweight defending processes to kick in at full force, which can slow your progress. If this happens to you and you find that you aren’t losing weight even though you are in a calorie deficit, you may need to take a diet break.

3. Take Intermittent Breaks From Calorie Restriction

Sometimes maintaining a constant calorie deficit is not enough to consistently lose weight. Many of us will eventually experience a decrease in total energy expenditure that isn’t entirely explained by the fact that you lost weight. Your metabolism may slow down, you may have less motivation to be active throughout the day, and you may even experience increased hunger and cravings.

If this sounds like you, then you may benefit from taking a diet break. A recent research study that was published in the International Journal of Obesity contains some fascinating data which suggests that diet breaks may be more effective for weight loss than maintaining a consistent calorie deficit.

3. Take Intermittent Breaks From Calorie Restriction

What do I mean by a “diet break”? Let’s look deeper into this potentially paradigm-shifting study to find out.

In this study, the researchers randomized 51 men with obesity into two groups. One group was in a continuous calorie deficit for 16 weeks, while the other group underwent what the researchers called “intermittent energy restriction” for 30 weeks.

The intermittent energy restriction group completed eight 2-week blocks of energy restriction alternated with seven 2-week blocks of energy balance.  With this design, both groups experienced 16 weeks of energy restriction in total.

Each subject was prescribed a 33% calorie deficit, which is pretty severe, but manageable for obese individuals. Both groups lost weight, as expected, but the intermittent energy restriction group lost significantly more weight. Arguably, the most fascinating finding was that the intermittent energy restriction group lost more fat than the continuous energy restriction group while the loss of fat-free mass remained similar between groups.

The researchers suspect that the substantially better weight loss results experienced by the intermittent energy restriction group were caused by a reduction in compensatory metabolic responses. In other words, by taking intermittent diet breaks, you may be able to keep your body from decreasing its resting energy expenditure and experience more sustainable and consistent weight loss.

Keep in mind, however, that these results only apply to a select group of obese men. Whether or not this approach will work for women and other groups of men has still yet to be discovered.

With that being said, this approach to dieting and breaking through weight loss plateaus is safe, so it is worth a try — even if you aren’t an obese man. In fact, this approach to dieting may even be safer and healthier for us than maintaining a continuous energy deficit.

However, this doesn’t mean that everyone should try taking diet breaks. If you are in a smaller calorie deficit (10-15% or less), then maintaining that continuous calorie deficit might be your best option because metabolic adaptations only tend to occur at larger calorie deficits. On the other hand, if you are looking to maintain a more substantial calorie deficit (25% or more), then taking intermittent diet breaks may be a good strategy to use to help you bust through a plateau and ensure consistent weight loss.

How to implement this strategy properly:

According to this study, it may be best to stick with the two weeks on, 2 weeks off energy restriction protocol. This time range may be arbitrary, but the only evidence we have suggests that this is an effective approach.

Here’s what you do:

  • Weigh yourself and recalculate your macros for around a 25% calorie deficit. Eat that way for two weeks.
  • After the first two weeks, weigh yourself and recalculate your macros to figure out what you need to eat to MAINTAIN your NEW weight. Eat these macros for two weeks.
  • Repeat these steps until you’ve reached your ideal weight.

4. Decrease Your Calorie Deficit

Another strategy you can use to break through plateaus is adjusting your calorie deficit.

The more severe your calorie deficit is, the more likely your metabolic rate will decrease. For example, one study found that a 25% caloric deficit can cause a 6% drop in metabolic rate. This is an insignificant drop for someone who is obese, but might be an issue for someone who is just about to reach their goal.

Other studies suggest that maintenance of a ⩾10% reduction in body weight in lean or obese individuals is accompanied by a ∼20–25% decline in 24-h energy expenditure. In other words, this may decrease your calorie needs by around 300-400 calories, slowing your weight loss progress more than expected.

4. Decrease Your Calorie Deficit

One way to counteract this decrease in metabolic rate is by using a smaller calorie deficit.

How small should it be? It depends.

Studies show that as long as you’re eating at enough of a deficit that your fat stores can cover, your metabolic rate doesn’t change too much. If you do go over that deficit, though, your metabolic rate will drop in order to protect vital organs (this is a real “starvation mode” response from your body).

So, how much can your fat stores actually cover? You can get about 31.4 calories per pound of fat per day, from your fat stores.

Let’s say you’re 240 lbs (162 lbs lean mass, 78 lbs fat, 31.2% body fat) and want to get down to 180 lbs (162 lb lean mass, 18 lbs fat, 10% body fat):

  • At 240 lbs (162 lean mass, 78 lbs fat) you can get about 2449 calories from fat stores.
  • At 220 lbs (162 lean mass , 58 lbs fat) you can get about 1821 calories from fat stores.
  • At 200 lbs (162 lean mass, 38 lbs fat) you can get about 1193 calories from fat stores.
  • At 180 lbs (162 lean mass, 18 lbs fat) you can get about 565 calories from fat stores.

What these calculations show you is how your body can handle greater calorie deficits when it has more fat stores. As your fat stores decrease, so should you calorie deficit.

If you are experiencing a weight loss plateau and it doesn’t seem to make sense, then you may be maintaining too severe of a calorie deficit. Try decreasing your calorie deficit for a couple of weeks and see if that helps you bust through your plateau.

5. Eat The Right Amount Of Protein

Regardless of what kind of diet you are on, eating the right amount of protein is essential. If you don’t eat enough protein, then you will lose more muscle mass, experience more hunger, and your daily energy expenditure will decrease. As a result, you will lose less weight than expected, struggle with cravings, plateau sooner, and won’t look as good as you’d like.

Overeating protein, however, is also not helpful for keto dieting. This is because the excess protein will cause a decrease in ketone production and increase your reliance on sugar burning.

When you eat the right amount of protein, you will be able to maintain lean muscle mass as you lose fat while simultaneously increasing your fat burning capacity and ketone levels. You may also be able to break through your plateau and keep future weight loss plateaus at bay.

5. Eat The Right Amount Of Protein

With that being said, what exactly is the “right” amount of protein that you should eat every day?

Well, it depends, but here are some general recommendations:

  • If you exercise, protein levels should be hovering around 0.8g – 1.0g protein per pound of lean body mass a day. This helps with muscle mass retention and growth.
  • If you lift weights and want to gain muscle mass, then increase your protein intake to around 1.0g – 1.2g of protein per pound of lean body mass per day.
  • If you are not exercising, your protein intake should not be as high. Eating around 0.6g – 0.8g of protein per pound of lean body mass is going to be fine.

To see the complete picture of what this means for you and your ketogenic diet, simply plug your information into our keto calculator. It will calculate your protein needs, as well as your fat, calorie, and carb needs, for you.

6. Stay Consistent With Your Keto Diet

Being consistent with the ketogenic diet is extremely important. Being as it can take a few days to a week for your body to enter ketosis, a cheat day can take a long time to recover from.

By the time your body is back in ketosis, a week may have passed – and that’s a week of no fat burning. This is also where the dreaded water weight will come back on.

If you are weighing yourself on a weekly basis, you may see a 4-6 pound gain of water weight if you did a cheat day a couple of days ago.

What may seem like a weight loss plateau is really just a water weight delay as your body tries to adapt to carb restriction again.

6. Stay Consistent With Your Keto Diet

Tracking your daily macros is a great way to keep consistent. It adds a layer of strictness into your diet, making it easier over time to realize where the mistakes are. We prefer to use apps like MyFitnessPal and Cronometer, and wrote an article to help you get it set up.

If you’re not tracking your carbs, it can be very easy to let those hidden carbs and calories creep up on you. This can eventually knock you out of ketosis and impair your weight loss results.

7. Exercise, But Not Too Much

By exercising too little or too much, you can slow your metabolism down. Studies show that if you do aerobic exercise for more than 1 hour a day, your metabolic rate can drop by as much as 15%. On the other hand, by exercising too little, you can increase muscle atrophy and decrease in metabolic rate, which both will both increase your likelihood of having a weight loss plateau.

If you exercise a lot, try cutting it back some and give yourself some extra rest days.

My personal advice is four days maximum of hard training during the week. Conversely, if you are sedentary for most of the day, consider going for a 30 min daily walk or doing some form of activity that you love every day.

7. Exercise, But Not Too Much

For the best results, consider doing weight training 2-4 times a week and low to moderate intensity 30-min aerobic exercise workouts throughout the week. For more information on exercising on keto, click here >

8. Try Intermittent Fasting

Snacking when you’re hungry is so satisfying, but it can also become a sneaky way to slow weight loss. Instead of snacking, try restricting yourself to eat on a regular schedule, with no meals in between (regardless of how small the meal is).

If you want to take it one step further, try restricting yourself to a specific eating window by skipping breakfast or dinner. This is one way of intermittent fasting that works very well for many people.

Intermittent fasting will allow your body to go into its fasting state and burn more fat and ketones for fuel. Once your body adapts to intermittent fasting, you will find that you have less hunger and cravings. As a result, you will eat less often and be more satiated after meals.

8. Try Intermittent Fasting

The most common intermittent fasting strategy is to eat only two or three meals in an 8-hour window instead of eating five meals a day spaced out over 10 hours. For example, my typical intermittent fasting schedule consists of eating all of my calories between 11am and 7pm. After that, I don’t allow myself to eat until the next day at 11am.

Stick to this (or some variation of it), even if you feel super hungry in the beginning. The hunger will dissipate if you drink plenty of water and start moving about your day.

I do some variation of intermittent fasting every day and find that, once I start working, my hunger goes away, and I am much more focused and productive than I am after I eat. (In case you’re wondering, this focus and productivity is not the result of caffeine consumption. The only thing I drink in the morning is water.)

9. Implement A Fat Fast

Another great way to bust through a plateau is by applying a technique called the fat fast. You can do this by eating mostly fat and restricting calories significantly for 2-4 days.

This is one of the easiest ways to put yourself into an extreme calorie deficit for rapid weight loss without experiencing lasting negative effects of severe calorie restriction. As an added bonus, it will help you increase your ketone levels as well.

If you’re interested in learning more about this strategy, you can view our post on how to fat fast.

Here’s a quick example of a fat fast:

  • 1000 – 1200 calories a day for 3 days.
  • 80-90% calories from fat.
  • Eating 4-5 times a day.

9. Implement A Fat Fast

After the fat fast, recalculate your macros for your new weight and get back to your normal keto diet.

10. Check For Hidden Carbohydrates

It’s easy to eat more carbohydrates than you think while you are on keto. Carbs are in almost every food you’ll be eating — from vegetables to nuts and even certain meat products. Yes, that peanut butter you’re chomping on could also be causing a problem as well! Especially if it’s store bought – that stuff is loaded with extra sugar.

Some vegetables like brussels sprouts, broccoli, and squash are common culprits that find their way into our lives on a frequent basis.

You might think that they’re low carb, but when consumed in larger amounts, those carbs really do add up. You can look at the list of the best low carb vegetables we’ve put together, so that you can be more aware of the carbs in the vegetables you eat.

10. Check For Hidden Carbohydrates

Meat is the center of most of our lives, and there’s sugar everywhere you look. Some bacon is honey smoked, adding unnecessary carbs to an already delicious product. To avoid this madness, simply look for bacon with no sugar added.

When you start to look into Italian sausages, chorizo, and canned meats, you find some unexpected carbs as well. Some brands have up to 5g carbs per serving when it comes to sausage – so make sure you are being diligent.

You should also check your medicine as well — seriously! Next time you think you are coming down with a cold or flu, take a look at the nutritional information on the back of that Dayquil. 2 tablespoons of the stuff has a whopping 19g of carbs. You should opt for the low-sugar or sugar-free varieties they now offer for diabetics.

To put this plateau busting strategy more succinctly, just make sure you check the nutrition labels on everything before you buy it. You have to be leery of all the extra carbs that are hidden in the products you buy. We put together a ketogenic diet food list that you can read through before you plan your next shopping trip so you can avoid most of the carb-ridden culprits.

Tip: Cut Out The Foods That You May Be Sensitive To

Some people find themselves following their daily macros correctly, but still seem to hit a stall. That might mean they have a sensitivity to certain types of food.

From what I’ve come across, many people seem to have a sensitivity to dairy. This includes cheese – one of the staples of most keto meals. Dairy also includes cream, butter, and yogurt.

If you’re having trouble losing weight and suspect that you struggle with digesting dairy, try following the recommendations in our dairy-free ketogenic diet article.

Gluten is also something that many people have food sensitivities to as well. For some, low carb pasta, bread, and protein bars with gluten in them can be another sneaky way to slow their weight loss progress.

Low carb processed foods can also have gluten in them. Yes, that means the lovely low-carb tortillas you’ve been eating might actually be stalling your weight loss. If this sounds like you, cutting out gluten intake from processed foods might help out. It might also have a huge impact on your health over time.

What If Keto Isn’t Right for You?

Although the primary focus of this article is to help you bust through that plateau and lose weight again, let’s take a few minutes to look at the bigger picture. Weight loss plateaus provide us with the perfect opportunity to pause and reflect on our diet and health as a whole.

  • How are you feeling mentally and physically with your current dietary approach?
  • What does your blood work look like?
  • Are you struggling to sustain this way of eating?

If all you’ve achieved is weight loss at the expense of your health and well-being, then you may need to focus on adjusting your overall diet and lifestyle instead of looking for another quick fat loss fix. Formulating a diet that is optimized for your needs is the best way to ensure that you will lose that fat and keep it off for good without losing your mind and impairing your health at the same time.

An ideal diet is one that will help you improve your body composition, feel better than before, and optimize your health while also being a sustainable dietary approach for the long-term. Diets that don’t fulfill these criteria are not worth our time and energy because we will only be able to stay on them for a short period of time.

The first step to creating a diet that is ideal for you is to realize that no diet is perfect for everyone. Every dietary approach has its advantages and disadvantages and must be adapted to each individual to help them meet their health needs and body composition goals as efficiently as possible.

Regarding the keto diet specifically, I recommend creating a personalized approach for yourself – before using a plateau-busting strategy – by implementing these principles:

  • Eat the right amount of calories and protein to meet your goals. You can use our keto calculator and calorie tracking guide to help you with this.
  • Get most of your calories from micronutrient-dense foods. For more detailed information on what to eat, check out our guide to micronutrients and our keto food list.
  • Make sure your diet is improving your overall health and wellbeing subjectively and objectively.
  • Implement lifestyle adjustments to make your diet into a long-term lifestyle that you can follow indefinitely.
  • If you hit a weight loss plateau, try using one or more of the strategies you find throughout this post.

In some cases, however, even a well-formulated keto diet may not be healthy or sustainable. People with certain health conditions, such as familial hypercholesterolemia or hypothyroidism, may experience a worsening of symptoms when following a high-fat, low-carb diet, regardless of how “flawless” their keto diet is.

Even those who experience all of the health benefits of the keto diet may not find it to be sustainable in the long run. In this case, it may be best for them to adjust their dietary approach in a way that fits their lifestyle. This may mean following a strict keto diet every few months or implementing a different diet altogether.

In general, you will know that you are following a well-formulated and healthy diet for you if it has these four qualities:

  • It boosts your mood, energy levels, and sense of well-being.
  • It improves your body composition.
  • It optimizes relevant biomarkers (e.g., blood pressure, cholesterol, triglyceride, and blood sugar levels).
  • You can sustain your new lifestyle and results for the long-term.

By using these four criteria as a compass for your dietary decisions, you will be able to develop a diet and lifestyle that works best for you, regardless of your current circumstances.

If you’d like to see more in-depth information on how to formulate a healthy keto diet and what you can do if keto isn’t right for you, feel free to check out our recent post that covers this topic.

Putting It All Together — Creating Your Own Weight Loss Plateau Busting Plan

Hitting a plateau is frustrating and discouraging. What could you possibly be doing wrong? You are restricting carbs, eating less, exercising, and yet — you’re not getting the results you want.

What can you do? Here are some of the strategies that work best for most people:

  • Calculate your macros with an appropriate calorie deficit (aim for a higher deficit if you have more body fat) and track your food intake.
  • Recalculate your macronutrient needs every month with your new weight.
  • Take breaks from being in a calorie deficit every two weeks.
  • Stay consistent with your ketogenic diet by diligently tracking the foods you eat and never cheating.
  • Decrease your calorie deficit a bit.
  • Try intermittent fasting. Click here to find out how.
  • Implement a fat fast. Find out how by clicking here.
  • Eat the ideal amount of protein based on your goals and activity levels.**
  • Make sure you are exercising, but not exercising too much.**

**These strategies are essential for better health and body composition, so make sure you implement them regardless if they help with weight loss or not.

If these strategies aren’t helpful, then you may have a food allergy or sensitivity that is holding you back, or you may be consuming too many hidden sources of carbs and calories (in this case, you should start reading food labels more carefully and track your food consumption with a calorie tracking app).

When it comes to busting through your personal weight loss plateau, stick with one or two of the strategies that apply to your specific situation. After a month, reassess your progress.

Are you losing weight again? How do you look? How do you feel?

If you are still at a plateau, then try another strategy from this article. If you are losing weight — good job! — keep at it.

Once you are back on track, let us know what you did to break through your weight loss plateau. Your stories will help others with their struggles and provide us with new insights into how to lose weight more efficiently.

P.S. Have a look at the Keto Academy, our foolproof 30-day keto meal plan. It has all the tools, information, and recipes needed for you to succeed.

+ The food has been tested and optimized so you can lose weight and start feeling great!

Click here to get started!

Sources:

  • International society of sports nutrition position stand: diets and body composition — Journal of the International Society of Sports Nutrition
  • Setting the Deficit – Small, Moderate or Large — Body Recomposition
  • What is the Required Energy Deficit per unit Weight Loss? — NCBI
  • The Association Between Rate of Initial Weight Loss and Long-Term Success in Obesity Treatment: Does Slow and Steady Win the Race? — Springer Link
  • Relationship between temperament, nonresting energy expenditure, body composition, and physical activity in girls — International Journal of Obesity
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Calorie Intake, Fat, Carb & Protein Breakdown & Weight Loss in Women | Get Fit

A healthy diet is one with enough calories to meet your daily energy needs, and a balanced intake of fat, carbs and protein. You need to accumulate a negative energy balance to lose weight. This simply means that you need to expend more calories through daily activity than you consume through food. Although you need to cut a certain amount of calories to lose weight, the percentage of calories from each of the three macronutrients should remain the same. The U.S. Department of Agriculture provides daily calorie estimates for women, but you can also calculate your own caloric needs.

USDA Calorie Estimates

The USDA estimates for a moderately active woman between the ages of 19 and 30 are about 2,000 to 2,200 calories each day. A sedentary woman of the same age requires 1,800 to 2,000 calories and an active 19- to 30-year-old needs about 2,400 calories. A moderately active woman between 31 and 50 needs 2,000 calories a day, while sedentary and active women of the same age need about 1,800 and 2,200 calories a day. Moderately active women over 50 need about 1,800 calories each day, while sedentary and active women over 50 need about 1,600 and 2,100 calories each day, respectively.

Calculating Caloric Needs

For more accurate results, you can calculate your own caloric needs based on your basal metabolic rate and typical exercise habits. Calculate your BMR by multiplying your weight in pounds by the number 4.35, your height in inches by the number 4.7 and your age in years by the number 4.7. Add the first two calculations together, and then subtract the third. Add this result to the number 655 to find your BMR. You can then determine your total caloric needs by accounting for your daily activity level. Multiply your BMR by the number 1.2 if you are sedentary, 1.375 if lightly active, 1.55 if moderately active, 1.725 if very active and 1.9 if you are extra active.

Weight Loss

To lose body fat, you need to a negative energy balance. You can lose about 1 pound of body fat each week if you cut 500 calories from your diet each day. While your weight-loss goals may be more ambitious, gradual weight-loss programs are healthier and can prevent losses in muscle rather than fat, nutrient deficiency, dehydration and damage to vital organs. To determine the number of calories you need each day to lose 1 pound each week, simply estimate or calculate your caloric needs and then subtract 500.

Fat, Carbs and Protein

Regardless of total caloric intake, you need the same relative percentage of fat, carbs and protein. The Food and Nutrition Board of the Institute of Medicine maintains acceptable macronutrient distribution ranges for a healthy diet for women of all ages. According to the IOM, adult women need to consume 20 to 35 percent of their calories from fat, 45 to 65 percent from carbohydrates and 10 to 35 percent from protein. If you are a moderately active woman between 19 and 30 and you want to lose 1 pound each week, you would then need about 480 calories from fat each day, 800 from carbs and 320 from protein.

Photo Credits:

  • woman running on the seashore image by Leonid Tarassishin from Fotolia.com

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.

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8 Best Foods to Eat for Weight Loss

By: Lisa Valente, M.S., R.D.

While no one food is a magic bullet for weight loss, there are certain foods that can help you achieve your weight-loss goals. Most of the foods included as part of a weight-loss diet have a few things in common: they’re high in fiber (which helps keep you feeling fuller longer) and have a low energy density—meaning that you can eat a decent-sized portion without overdoing it on calories. Include the following weight-loss foods as part of a healthy overall diet, and you may find it’s easier to achieve your weight-loss goals.

Don’t Miss: 1,500-Calorie Meal Plan for Weight Loss

1. Avocados

Hasselback Tex-Mex Avocados

Recipe to Try: Hasselback Tex-Mex Avocados

Avocados are rich in monounsaturated fatty acids, dietary fiber, potassium and phytochemicals. People who eat avocados tend to have lower BMI, body weight and waist circumference than people who skip this green superfood, per a study in Nutrition Journal. While avocados are higher in calories than other fruits and vegetables, their satisfying fat and fiber combo may help you slim down. Add some to your salad, sandwich or taco night for a burst of creaminess and flavor.

2. Eggs

Muffin-Tin Quiches with Smoked Cheddar & Potato

Recipe to Try: Muffin-Tin Quiches with Smoked Cheddar & Potato

Eggs are rich in high-quality protein, fats and essential nutrients, like vitamin D and choline. It’s the protein, and the time of day we tend to eat them, that especially makes them a powerhouse for weight loss. Eating a high-protein breakfast promotes weight loss, because protein increases satiety while regulating hunger and appetite hormones, helping fend off your hunger until lunchtime. One study found that eating eggs for breakfast left people feeling more satisfied than those who had bagels—which helped them eat less throughout the day.

3. Beans

Better Three-Bean Salad

Recipe to Try: Better Three-Bean Salad

All beans are high in fiber, which is your friend when you’re trying to lose weight because it helps you feel fuller longer, thus controlling hunger. Eating beans and legumes has also been linked with various other health benefits, including lowering blood pressure, reducing LDL cholesterol and reducing risk of cardiovascular disease. Beans are fairly low in calories and deliver protein as well. Try them in homemade veggie burgers, soups and salads.

4. Yogurt

Raspberry Yogurt Cereal Bowl

Recipe to Try: Raspberry Yogurt Cereal Bowl

Yogurt is protein-packed and full of probiotics, which are good for gut health and may help your weight-loss efforts. Your gut health can impact your weight, and eating more fiber and probiotics helps keep your gut bacteria happy, which can be good for your metabolism (read more about your gut-weight connection). Go Greek for more protein; plus, research from Appetite found that consumption of Greek yogurt was associated with reduced appetite and increased satiety. Just keep an eye on added sugars in flavored yogurts, which only add calories. Instead, use fresh fruit to sweeten plain yogurt.

5. Salmon

Garlic Roasted Salmon & Brussels Sprouts

Recipe to Try: Garlic Roasted Salmon & Brussels Sprouts

Salmon is a rich source of high-quality protein and provides plenty of “good” fats: omega-3 fatty acids. A diet rich in omega-3 fatty acids helped people feel more satisfied when they were watching their calories, per a study in Appetite. Eating salmon can be a delicious and versatile way to get your recommended two weekly servings of heart-healthy fish.

6. Fruit

Fresh Fruit Salad

Recipe to Try: Fresh Fruit Salad

Fruit gets a bad rap sometimes because it naturally contains sugar. But eating fruit can help you lose weight, especially when you swap in fresh fruit for processed foods or other unhealthy snacks. You’ll get a naturally sweet treat, plus reap the benefits of fiber and antioxidants. A recent study published in the Journal of Nutrition found that higher fruit consumption was associated with lower risk of becoming overweight or obese, independent of vegetable or fiber intake—though including fruit as part of a healthy diet overall is always the best strategy.

7. Popcorn

Lemon-Parm Popcorn

Recipe to Try: Lemon-Parm Popcorn

As long as this popular crunchy treat isn’t doused in movie-theater butter, it makes an excellent weight-loss snack. Not only is popcorn high in fiber, it even delivers some protein. A 1-ounce serving of air-popped corn (about 3½ cups) has 4 grams of fiber, almost 4 grams of protein and clocks in at 110 calories. This combination makes it a snack with staying power. Popcorn is filled with air, so you get a pretty large portion without a lot of calories. You can eat 3 whole cups of popcorn for only 100 calories.

8. Almonds

Mango-Almond Smoothie Bowl

Recipe to Try: Mango-Almond Smoothie Bowl

Almonds are an excellent source of fiber, and they’re high in protein. Eating foods with the one-two punch of fiber and protein can help you feel fuller longer—which makes it less tempting to reach for an unhealthy snack between meals.

Rich in vitamin E and a good source of heart-healthy mono- and polyunsaturated fats, almonds are a great choice to sprinkle over a salad or side dish. You can also use them in pesto in place of walnuts or pine nuts, top your morning granola with them, or simply keep a small bag in your purse as an emergency snack.

Related:
10 Amazing Health Benefits of Fiber
Best Breakfast Foods for Weight Loss
Best Dinner Foods for Weight Loss
Weight-Loss Meal Plans


20 minute dinner recipes

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