Archive for the ‘How to Lose Weight Safely’ Category

Bernie Salazar, who you might know as The Biggest Loser season five at-home winner and fan favorite, knows firsthand how to lose weight safely. He follows two rules to stay on track and maintain his weight loss. First, snack the smart way.

“You dont have to give up snacking, just choose healthy foods that help you feel more satisfied,” he says. “For example, for 100 calories, enjoy six whole cups of Orville Redenbachers SmartPop!” Thats like eating just 14 almonds.

Also; if you have a bit of a sweet tooth and crave sugar, eat fruit, Salazar adds.

RELATED: Tone up and shape your best bikini bodyin as little as six weekswith The Bikini Body Diet.

Bernie Salazar, who you might know as The Biggest Loser season five at-home winner and fan favorite, knows firsthand how to lose weight safely. He follows two rules to stay on track and maintain his weight loss. First, snack the smart way.

“You dont have to give up snacking, just choose healthy foods that help you feel more satisfied,” he says. “For example, for 100 calories, enjoy six whole cups of Orville Redenbachers SmartPop!” Thats like eating just 14 almonds.

Also; if you have a bit of a sweet tooth and crave sugar, eat fruit, Salazar adds.

RELATED: Tone up and shape your best bikini bodyin as little as six weekswith The Bikini Body Diet.

Salazar’s second rule to stay motivated to lose weight is to have fun with your workouts.

“A very small percentage of individuals absolutely love to work out, but everyone enjoys playing and having fun,” Salazar says. “By identifying physical activities that you love to do, you will be more likely to enjoy the time you spend being active and be more consistent with integrating it into your daily life.”

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How to Lose 10 Pounds Safely – Shape Magazine

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Jul 19th, 2015 | Filed under How to Lose Weight Safely

Welcome! If you want to lose weight, gain muscle, increase energy levels or just generally look and feel healthier you’ve come to the right place.

Here’s where to start:

Thanks for visiting!

Losing weight is insufficient terminology. Its too vague, too unspecific. When a person sets out to lose weight, just what are they trying to lose? Bone density? Muscle mass? Organ weight? Of course not theyre generally looking to lose adipose tissue. People want to burn body fat, and they want to do it without negatively impacting the more beneficial sources of (corporeal) gravitas. Simply put, you want to lose fat, not muscle. The only problem is that the popular methods for shedding weight often result in excessive (but really, any amount is excessive) muscle loss, too. Im talking, of course, about precisely the practices I rail against in the Primal Blueprint Chronic Cardio, ultra low-cal/low-fat ascetic dieting, and other trappings of Conventional Fitness Wisdom. Granted, adhering to any, individually or in concert, will probably help you lose weight, but a ton of it will come from your lean mass (not to mention bones and organs). That said, if youre going for skinny-fat chic or the waiflike, undernourished look, feel free to run fifteen miles a day and live off canned tuna and rice cakes. The scale will drop, and you wont be weighed down by that pesky musculature any longer.

But you dont want that (do you?). You want a strong, lean body. You want to maintain your agility, your power, your strength, and your agreeable appearance. You want to burn fat while maintaining (or even building upon) your existing muscle. Heck, if youre mostly interested in burning fat, you need the muscle. Muscle is a hungry, wasteful thing. It craves protein and fat to run effectively, along with a bit of glycogen every now and then to fuel up. Next to the organs and the brain, your muscle mass is one of the biggest consumers of energy in the body, and the more you have, the better your fat loss. Its a delicious cycle the right kind of exercise spares muscle and burns fat, and more muscle with reduced body fat allows you to do the right kind of exercise.

To make sure youre losing the right kind of weight, you have to chart your progress. Its a little more complicated than just watching your total weight, though. In fact, you dont even really need the scale anymore. Well, you can keep it around, but dont get too comfortable; your meetings will be fleeting and infrequent from here on out. Spend a little quality time alone, if you must. Get your fill of each other, because youre going to be using an entirely different set of barometers to monitor your weight loss: eyes, ears, belts, and weights.

Check yourself out. Dont hover in front of the mirror, though. Strip down to the bare essentials and take full body snapshots, making sure to space them out every few days. A lot of people tend to obsess over minor daily fluctuations, but youre not going to see a whole lot of visual differences that quickly. Five days, six days, or definitely a week, however, can be enough time to notice a difference in a direct comparison. Look out for misshapen lumps, sagging chests, flabby underarms all signs that youre losing muscle and maintaining fat.

If youre doing it right, you should be getting noticed. Whether its a significant other, a co-worker, or friends, people will compliment you. Heed their words. When people say, Youve lost weight! (and theyre not your grandmother clicking her tongue in disapproval) and, You look stronger and healthier! it means youre on the right track. Take it as a sign.

Losing fat and maintaining muscle means dropping pants sizes. Using an extra notch on the belt is good. Having to buy an entirely new belt is better. Using a hole punch to create new holes because you cant afford a new belt is pretty bad but at least youre still losing fat.

The best way to ensure youre maintaining muscle mass is to chart your progress in the weight room. Muscle loss is accompanied by a reduction in strength, so if you find yourself failing to hit the marks you used to destroy with ease, youre probably eating muscle. Its a bad sign if youre dropping weight and doing fewer pull-ups than before.

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How to Maintain Muscle While Losing Weight | Mark’s Daily …

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Jul 12th, 2015 | Filed under How to Lose Weight Safely

I was a bit loath to write this series of articles because I despise most things connected with the idea of rapid weight loss.

Wild promises of losing upwards of 1 pound per day, and the extreme weight loss measures that go with them, are a big reason why many people ultimately fail to achieve and maintain their weight loss goals.

The reality is you have to look at getting and staying fit as a LIFESTYLE change, not a quick fix.

Chasing quick fixes leads to yo-yo dieting, which doesnt necessarily physically impair future weight loss efforts, but sure is psychologically defeating.

Proper weight loss, however, is slow and steady, never leaves you feeling starved or run down, and even allows for building muscle and strength.This is, by far, the best way to go about losing weight.

So, with that said, lets get to why Iamwriting this article series.

Im writing these articles to help people that are desperately seeking rapid weight loss, and are willing to just about do anything to get there.

Common reasons for this are things like

Whatever your reason for wanting to lose weight fast, in this three-part article series, youre going to learn how to safely, healthily, and rapidlylose weightup to 15-20 pounds in one monthWITHOUT sacrificing a bunch of muscle or your metabolism, or any other aspect of your health.

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How to Safely and Healthily Lose Weight Fast: Part 1 …

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Jul 11th, 2015 | Filed under How to Lose Weight Safely

The Motivation To Lose Weight

By Joshua Wayne, MA

We all know diets work. Every book, article, regimen, fitness plan, you name it works as long as you actually do it. Getting the motivation to follow through is arguably the most important part of losing weight. The information will always be there, but the motivation….that’s the elusive piece of the puzzle, the thing that everyone wants and few of us have. How do you get the motivation to get started, stay on track, and most importantly, to get where you want to go?

How To Get To The Core Of Weight Loss Motivation

We get emails from people in everyday sharing their frustrations and challenges with weight loss. About 60% of them say they lack the motivation to stick with their weight loss program. They report that they do well for awhile and lose some weight, but inevitably fall off track- whether due to a loss of focus or some other kind of self-sabotage.

As a Personal Development Coach specializing in weight loss, and who was originally trained as a psychotherapist, it’s very easy for me to give them advice, but as I sat down to write this article, I thought it might be nice to really start at the most basic, fundamental level of understanding motivation, and to then work up from there.

So armed with my trusty Mozilla Firefox I did a quick Google search for a basic definition of the word. Here is the first thing that Google gave me to consider (it came from an online dictionary associated with Princeton University):

“the psychological feature that arouses an organism to action toward a desired goal; the reason for the action; that which gives purpose and the condition of being motivated.”

So let’s pull some key words from that definition and see if we can come up with a useful way to apply the concept to weight loss.

Action Toward a Desired Goal:

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How To Get The Motivation To Lose Weight – PEERtrainer

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Jul 11th, 2015 | Filed under How to Lose Weight Safely

Do you want to know how to lose 10 pounds in a month? Follow this simple how-to guide, and the fat will be gone in 30 days.

First of all, if youre trying to lose this weight in a month, youre already on the right track. Most people are looking for the quick fix wanting to lose 10 pounds in a week or even days. While 10 pounds in a week is certainly attainable, the chances of that weight loss being all fat are slim to none.

Your nutrition is going to have the biggest impact on reaching your goals. Here are your dietary guidelines:

There are also many more veggies to choose from on this list of 100 healthy foods to eat.



Now you just need to find meals to fit into these guidelines. Ive collected hundreds of healthy recipes from around the web for you to try. You can see all of these healthy recipes here.

Exercise is going to make it much easier for you to drop those 10 pounds of fat. Here are your workout guidelines:

There is a lot of room to play here with workout variations. Your weight training needs to be anaerobic in nature. You should be using a good amount of resistance, whether its with weights or bodyweight exercises. A very basic strength training week using weights might look like this:

***Repeat each week, but continually increase the weight each time, or at least add some reps to each set.

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How to Lose 10 Pounds in a Month – Coach Calorie

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Jul 1st, 2015 | Filed under How to Lose Weight Safely

Diet Pills And Tablets

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If you are truly ready to begin an easy weight loss plan, then this will be the last article you will ever need to read! We hear it time and time again you can not lose weight without eating Continuereading

If youve decided to finally dedicate yourself to losing weight, its important to learn a few tummy exercises for women. Many programs on the market are designed to help men develop their six-pack abs; but that is not your goal. Continuereading

Weight loss patches are one of many tempting products that promise to help you lose weight quickly. But do they really work? And if they do, are they safe to use? Admittedly, its easy to get swept into the promises Continuereading

Lets face it; we all dream of finding that magic formula for how to lose weight quickly. We want to look and feel great; we want to wear the latest fashion trends and catch an admiring glance or two form Continuereading

Youve probably heard of rapid weight loss pills and no doubt you know, all too well, the frustration and heartache of being unable to lose weight; no matter how hard you try. Even if you workout regularly and eat well, Continuereading

If you want to lose weight green tea is a fantastic choice of beverage. Over the past decade people in the west have become more and more concerned with their health and this has caused an explosion of interest in Continuereading

I hear the statement how can I lose weight fast all the time; from friends, family, passers-by and on the television. There is always a different answer to this how can I lose weight fast question and the hugely conflicting Continuereading

Womens arm exercises are often difficult to find, especially good ones so I thought it about time to unveil my 3 favorite womens arm exercises which involve virtually no external equipment two of these are performed using only your Continuereading

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Weight Loss Women | Fat Loss For Women Who Want To Know …

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Jun 30th, 2015 | Filed under How to Lose Weight Safely

Michelle Maffei

After going through a cesarean section, be aware that your body went through a different experience than the mom who gave birth vaginally, which means you recovery will be different.

But, alas, you are not alone! For me the biggest hurdle of recovery was the extra weight gain following the surgery, shares Kira Kroboth, new mom from Raleigh, NC. It was a complete shock to me the amount of fluid you retain in the weeks after the c-section. This felt beyond unfair.

And, dont make the mistake of comparing yourself with Hollywood moms. The crazy diets and strenuous exercise routines they often dive into after giving birth are not recommended by most doctors.

When to get started Now that you have your sights set on the finish line, make sure that you are ready to head out of the starting gate. Most physicians recommend that you wait until your 6-week postpartum appointment before giving the green light to begin exercising. Dieting is also a no-no before your 6-week mark, especially while breastfeeding.

With a vaginal delivery, many women are able to begin light exercise, like walking or stretching, days after giving birth. Once you hit your check up and your doctor gives you the thumbs up, resuming normal activities is usually safe.

On the other hand, a c-section is major surgery, so recovery time and what you can do will take a little more patience. After a c-section, most moms are off of their pain meds and doing pretty well by their 2-week post-op appointment, advises Gina Dado, MD, anOB/GYN with Arizona OBGYN Affiliates, Paradise Valley Branch in Scottsdale, AZ.

Not until 6 weeks post c-section will they be off of all restrictions and can resume exercise and intercourse. It takes many months, however, for their incisions to remodel and their abdomen to shrink after a pregnancy, so they should be patient at getting their bodies back.

Mind and body Regardless of how you delivered your bundle of joy, moms of both delivery methods are advised to begin a light walking routine to increase your stamina and boost your spirits.

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How to lose baby weight after c-section – Pregnancy & Baby

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Jun 14th, 2015 | Filed under How to Lose Weight Safely

This is it, folks. This is the first, last and only weight loss article you will EVER need to read. Only, this is much more than an article. This, my friends, is a guide. In fact, it’s the ultimate weight loss guide. It’s a collection of every single thing you will ever need to know about losing weight. Every helpful tip, every useful fact… it’s all here, compiled in one place, just for you.

And no, I’m not exaggerating. Below you will be taken through every aspect of weight loss that you could possibly imagine. From diet and nutrition to exercise and fitness. From counting calories to burning calories. From supplements and products, to myths, lies and unsafe methods.

Everything you need in order to lose weight is here. Everything you need in order to never have weight to lose in the first place is here. Everything you need to prevent yourself from failing to lose weight is here. EVERYTHING… is here, fully explained, with absolutely nothing left out. It is quite simply the ultimate guide to all things weight loss. So, let’s begin…

Since this could very well be the world’s most comprehensive guide to weight loss, I figured a table of contents would be useful. However, I will mention that this guide is meant to be read from beginning to end without skipping over anything. Take my word for it, everything will be extremely easy to understand if you go through it in the order it was written. This is literally everything you need to know, so you might as well read it the way it was meant to be read. You’ll be happy you did.

It would only make sense to start this off with the one fact that is the basis for nearly all weight loss related information. All the tips, all the articles, all the methods… they all revolve around making this “one fact” take place. Here now, is that fact:

Your body requires a certain number of calories per day in order to maintain your current weight. This is known as your calorie maintenance level. It’s the number of calories required by your body to do everything it needs to do (intense exercise, brushing your teeth, pumping blood, keeping organs functioning properly, etc.). Calories are what our bodies use for energy, so in order to do what needs to be done, a certain number of calories are needed.

As you already know, we supply our bodies with these calories through eating and drinking. If we end up consuming exactly the same number of calories that our bodies need each day, our weight would remain exactly the same. For example, if your calorie maintenance level was 2500 calories, and you consumed 2500 calories per day, your weight would not change. All of the calories you take in would end up getting used (or “burned”). This is how you maintain your weight, by giving your body only the calories that it needs. No more, no less.

However, if you do consume more calories than this maintenance level, your body will store the excess calories as fat. So, for example, if your maintenance level was 2500 calories, and you consumed 3000 calories per day, you would gain weight. You are giving your body more calories than it would end up burning. This is what causes weight gain.

On the other hand, if you do the opposite and give your body less calories than it needs, your body will convert your stored body fat into energy and use that instead. This is what causes weight loss. Sticking with the same example as before, if your daily maintenance level is 2500 calories, and you consume 2000 calories per day, you will lose weight.

Basically, consume the same number of calories that your body needs/burns each day and you maintain your weight. Consume more calories than your body needs/burns and you gain weight. And last but not least… consume less calories than your body needs/burns and you lose weight.

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How To Lose Weight – The Ultimate Weight Loss Guide

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Jun 14th, 2015 | Filed under How to Lose Weight Safely

Do you want to know how to lose weight safely? The best way to lose weight is by following dietary guidelines based on the healthy eating pyramid, combined with exercise. You can maintain a healthy body weight forever by following these tips for losing weight. Your weight is a reflection of the food you eat, and how much of it you burn through exercise. Healthy weight loss requires action and commitment, and fat loss can only be achieved by burning off more calories than you consume. Managing your calorie intake to lose weight is a challenging task, and requires modification of behaviours acquired over a lifetime. The ideal way to reduce weight is by eating healthy foods, building healthy eating habits and exercising regularly.

In order to know how to lose weight safely, and for it to be successful and lasting, your fat loss plan should introduce diet and exercise changes gradually until you are eating right and living a healthy lifestyle. Many people who lose weight through crash diets simply put it back on within weeks or months of losing it, and often end up on a cycle of yo-yo dieting, which is unhealthy. Slow weight loss is more likely to be sustained, as you learn good eating and exercise habits along the way. Long term success depends on changing your attitudes towards eating and exercise, and making the lifestyle changes permanent. The food we eat shapes our health, so making smart food choices will improve your health and fitness levels and lower your risk of disease, and may even slow down the ageing process.

Commitment and motivation alone will not be sufficient. If you want to know how to lose weight safely, you need the right information to make healthy choices. You have to educate yourself about healthy eating and weight loss, and then develop strategies that will work for you. Awareness is the first step in learning how to lose weight safely. Do our Health and Wellness Quiz to find out how healthy your diet and lifestyle is, and how aware you are of your health.

Do you find it a challenge to lose weight? Are you ready to master the 7 key rules for successful weight loss? If you are, then sign up for this 7 day Meal Plan which will help you master the basic rules for successful weight loss Learn More

Long term weight loss can only be achieved by gradually implementing lifestyle changes and and adopting healthy eating habits. Crash diets do not work. To maintain a healthy body weight, you have to eat a nutritionally balanced diet on an ongoing basis that is distributed in the right proportions across fat, protein and carbohydrate food groups. These 7 key rules will help you achieve this. Learn More

Why do you want to lose weight? To achieve life long success with weight management, you need to set smart goals and create a weight loss plan. Create a plan that is based on your specific body profile and healthy body weight target. Learn More

Most of us have acquired unhealthy eating habits over a lifetime, and are unable to win at fat loss as we have a personal history of food abuse which is triggered in certain situations. Learn how to lose weight safely by incorporating these weight loss ideas to identify what your triggers are and develop strategies to overcome them. Learn More

The rate at which your body burns up calories is determined by your metabolism. While your age and gender affects your metabolic rate, 2 important factors that you can control and use to your advantage to increase your metabolism are exercise and eating a healthy diet. Learn More

Studies have shown that people who eat 3 servings of low fat yogurt a day lose more weight and burn off more abdominal fat than those who do not eat yogurt. The high protein and calcium content of yogurt speeds up fat burning and weight loss, while preserving lean muscle mass. Learn More

Strategies to adopt healthier habits and shed kilos. You can make healthy living a way of life with these guidelines. Learn More

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How To Lose Weight Safely Secrets Of Healthy Eating

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Jun 3rd, 2015 | Filed under How to Lose Weight Safely

Therefore, the best weight-management strategies are those that you can maintain for a lifetime. That’s a long time, so we’ll try to keep these suggestions as easy as possible!

Make it a family affair. Ask your mom or dad to lend help and support and to make dietary or lifestyle changes that will benefit the whole family, if possible. Teens who have the support of their families tend to have better results with their weight-management programs. But remember, you should all work together in a friendly and helpful way making weight loss into a competition is a recipe for disaster!

Watch your drinks. It’s amazing how many extra calories can be lurking in the sodas, juices, and other drinks that you take in every day. Simply cutting out a can of soda or one sports drink can save you 150 calories or more each day. Drink water or other sugar-free drinks to quench your thirst and stay away from sugary juices and sodas. Switching from whole to nonfat or low-fat milk is also a good idea.

Start small. Small changes are a lot easier to stick with than drastic ones. Try reducing the size of the portions you eat and giving up regular soda. Once you have that down, start gradually introducing healthier foods and exercise into your life.

Stop eating when you’re full. Lots of people eat when they’re bored, lonely, or stressed, or keep eating long after they’re full out of habit. Try to pay attention as you eat and stop when you’re full. Slowing down can help because it takes about 20 minutes for your brain to recognize how much is in your stomach. Sometimes taking a break before going for seconds can keep you from eating another serving.

Avoid eating when you feel upset or bored try to find something else to do instead (a walk around the block or a trip to the gym are good alternatives). Many people find it’s helpful to keep a diary of what they eat and when. Reviewing the diary later can help them identify the emotions they have when they overeat or whether they have unhealthy habits. Your doctor or a registered dietitian can give you pointers on how to do this.

Eat less more often. Many people find that eating a couple of small snacks throughout the day helps them to make healthy choices at meals. Stick a couple of healthy snacks (carrot sticks, whole-grain pretzels, or a piece of fruit) in your backpack so that you can have one or two snacks during the day. Adding healthy snacks to your three squares and eating smaller portions when you sit down to dinner can help you to cut calories without feeling deprived.

5 a day keep the pounds away. Ditch the junk food and dig out the fruits and veggies! Five servings of fruits and veggies aren’t just a good idea to help you lose weight they’ll help keep your heart and the rest of your body healthy. Other suggestions for eating well: replace white bread with whole wheat, trade your sugary sodas for water and low-fat milk, and make sure you eat a healthy breakfast. Having low-sugar, whole-grain cereal and low-fat milk with a piece of fruit is a much better idea than inhaling a donut as you run to the bus stop or eating no breakfast at all! A registered dietitian can give you lots of other snack and menu ideas.

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How Can I Lose Weight Safely? – KidsHealth

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Jun 1st, 2015 | Filed under How to Lose Weight Safely