Have you ever tried to lose weight? I have. As a matter of fact, on the left is my recent, un-retouched, “before and after” picture of when I shed 55 lbs of excess body fat off my body in less than 180 days.
By the way, in case you’re wondering, I did not use any supplement or so-called fat loss pills to lose weight. And, I did not have to go hungry or starve myself during my weight loss journey in order to lose weight.
My main reason for creating this website is to share with you quick weight loss tips on how you too can achieve your personal weight loss goals without feeling miserable or overwhelmed in the process–regardless of how many pounds of excess body fat that you would like to lose.
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What should you expect to discover on this website? Good question. My intention is not only to share with you “quick weight loss tips”, but to also reveal to you the same exercises, diet tips, and weight loss resources that helped me lose 55 lbs of excess body fat in less than 180 days.
Does this mean that you too will able to lose 55 lbs or more in less than 180 days, if you read-and-apply all the different weight loss tips that I will share with you on this website? Maybe. Maybe not. There are simply too many “variables” (such as, genetics, your environment, psychology, emotional state, ability to focus, and so on) that will affect or influence how much excess body weight you will be able to shed off your body in a given period of time.
So, even though we would all like to lose weight “fast”, please be patient with yourself–especially in the beginning of your weight loss journey–because our bodies are not created equal. In other words, due to the complex nature of the human anatomy, your body will respond to exercise, for example, at a different rate compared to your sibling despite the fact that you both came from the same set of parents.
And, to help you put things into perspective, even if you do everything right (eat right, exercise regularly, and so on), research suggests that in general it takes about 8 weeks for a person to start seeing “significant changes” in their body while participating in a structured exercise program.
Some of the resources that I will share with you to help you lose weight are going to be “free” while others you will have to purchase. Do you believe that finally losing weight and getting rid of the disgusting fatty rolls around your stomach, inner thighs, butt, and back–like I did–so that you can fit into your “skinny jeans” again and feel “sexy” and confident about body, especially when you’re sharing an intimate moment with that special someone in your life, will be worth any reasonable “sacrifice”?
If you answered, “yes” to the above question then, in my humble opinion, you shouldn’t think twice about investing in your health, emotional, psychological, and physical well being by obtaining the needed resources that will help you achieve your weight loss goals.
Having said that, in the spirit of full disclosure and transparency, I do have an affiliate or profit-sharing relationship with some of the weight-loss product providers that I will be recommending to you. It’s the only way that I can get compensated, without charging you a fee, for you to access the breath of information that I spent hundreds of hours compiling to help you achieve your weight loss goal(s).
Rest assured though, I have no desire to “sell my soul to the devil” by recommending just any weight loss product to you simply for my own personal financial or monetary gain. In other words, I won’t share with you any weight-loss tool that I either don’t own myself or that I don’t believe will be of immense benefit to you in terms of helping you lose weight fast.
By the way, you should also know that all the information or quick weight loss tips that you will discover on this website about losing weight are the same successful weight loss tips or easy ways to lose weight that I share with my one-on-one personal training clients on a daily basis. I just want you to know that I practice what I preach.
So, if you’re truly serious about losing weight quickly, make sure that you take the time to check out all the articles and workout videos that are provided here–including reading every single word on this page. If there’s a question(s) pertaining to losing weight or fitness in general that you feel requires a more direct response from me, you can ask it here and I will do my best to respond to you right away.
What you need to know about losing weight fast
Losing weight takes more than desire, which is why when I was writing this article on how to lose weight, I knew that I had to include some quick weight loss tips. It takes commitment and a well-thought-out plan, which includes resistance training, cardiovascular training, and proper nutrition executed simultaneously in order to lose weight successfully and, most importantly, keep it off.
If you’re indeed trying to lose weight, you might want to know what’s actually considered a “healthy weight.”
How can I tell if I’m at a healthy weight?
One way to begin to determine whether your weight is a healthy one is to calculate your “body mass index” (BMI). For most people, BMI is a reliable indicator of body fatness. It is calculated based on your height and weight.
If you cannot calculate your BMI, you can determine your BMI by finding your height and weight in this BMI Index Chart (Height Weight Chart) below.
If your BMI is less than 18.5, it falls within the “underweight” range.
If your BMI is 18.5 to 24.9, it falls within the “normal” or Healthy Weight range.
If your BMI is 25.0 to 29.9, it falls within the “overweight” range.
If your BMI is 30.0 or higher, it falls within the “obese” range.
“Underweight”, “normal”, “overweight”, and “obese” are all labels for ranges of weight. Obese and overweight describe ranges of weight that are greater than what is considered healthy for a given height, while underweight describes a weight that is lower than what is considered healthy.
If your BMI falls outside of the “normal” or Healthy Weight range, you may want to talk to your doctor or health care provider about how you might achieve a healthier body weight. Obesity and overweight have been shown to increase the likelihood of certain diseases and other health problems.
At an individual level, BMI can be used as a screening tool but is not diagnostic of the body fatness or health of an individual. A trained healthcare provider should perform appropriate health assessments in order to evaluate an individual’s health status and risks.
Another way to assess your body weight is to measure your waist size. Your waistline may be telling you that you have a higher risk of developing obesity-related conditions if you are:
A man whose waist circumference is more than 40 inches
A non-pregnant woman whose waist circumference is more than 35 inches
Excessive abdominal fat is serious because it places you at greater risk for developing obesity-related conditions, such as Type 2 Diabetes, high blood cholesterol, high triglycerides, high blood pressure, and coronary artery disease. Individuals who have excessive abdominal fat should consult with their physicians or other health care providers to develop a plan for losing weight.
To measure your waist size (circumference), place a tape measure around your bare abdomen just above your hip bone. Be sure that the tape is snug, but does not compress your skin, and is parallel to the floor. Relax, exhale, and measure your waist.
Once you’ve determined where you fall within the healthy-weight range, consider the following weight loss tips…
5 quick weight loss tips to help you get started on your weight loss journey:
Tip #1: Make a commitment.
Making the decision to lose weight, change your lifestyle, and become healthier is a big step to take. Start simply by making a commitment to yourself. Many people find it helpful to sign a written contract committing to the process.
This contract may include things like the amount of weight you want to lose, the date you’d like to lose the weight by, the dietary changes you’ll make to establish healthy eating habits, and a plan for getting regular physical activity.
Writing down the reasons why you want to lose weight can also help. It might be because you have a family history of heart disease, or because you want to see your kids get married, or simply because you want to feel better in your clothes. Post these reasons where they serve as a daily reminder of why you want to make this change.
Tip #2: Take stock of where you are.
Consider talking to your health care provider. He or she can evaluate your height, weight, and explore other weight-related risk factors you may have. Ask for a follow-up appointment to monitor changes in your weight or any related health conditions.
Keep a “food diary” for a few days, in which you write down everything you eat. By doing this, you become more aware of what you are eating and when you are eating. This awareness can help you avoid mindless eating.
Next, examine your current lifestyle. Identify things that might pose challenges to your weight loss efforts. For example, does your work or travel schedule make it difficult to get enough physical activity? Do you find yourself eating sugary foods because that’s what you buy for your kids? Do your coworkers frequently bring high-calorie items, such as doughnuts, to the workplace to share with everyone? Think through things you can do to help overcome these challenges.
Finally, think about aspects of your lifestyle that can help you lose weight. For example, is there an area near your workplace where you and some coworkers can take a walk at lunchtime? Is there a place in your community, such as a YMCA, with exercise facilities for you and child care for your kids?
Tip #3: Set realistic goals.
Set some short-term goals and reward your efforts along the way. If your long-term goal is to lose 40 pounds and to control your high blood pressure, some short-term eating and physical activity goals might be to start eating breakfast, taking a 15 minute walk in the evenings, or having a salad or vegetable with supper.
Focus on two or three goals at a time. Great, effective goals are —
Forgiving (less than perfect)
For example, “Exercise More” is not a specific goal. But if you say, “I will walk 15 minutes, 3 days a week for the first week,” you are setting a specific and realistic goal for the first week.
Remember, small changes every day can lead to big results in the long run. Also remember that realistic goals are achievable goals. By achieving your short-term goals day-by-day, you’ll feel good about your progress and be motivated to continue. Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated.
Being realistic also means expecting occasional setbacks. Setbacks happen when you get away from your plan for whatever reason – maybe the holidays, longer work hours, or another life change. When setbacks happen, get back on track as quickly as possible. Also take some time to think about what you would do differently if a similar situation happens, to prevent setbacks.
Keep in mind everyone is different – what works for someone else might not be right for you. Just because your neighbor lost weight by taking up running, doesn’t mean running is the best option for you. Try a variety of activities – walking, swimming, tennis, or group exercise classes to see what you enjoy most and can fit into your life. These activities will be easier to stick with over the long term.
Tip #4: Identify resources for information and support.
Find family members or friends who will support your weight loss efforts. Making lifestyle changes can feel easier when you have others you can talk to and rely on for support. You might have coworkers or neighbors with similar goals, and together you can share healthful recipes and plan group exercise.
Joining a weight loss group or visiting a health care professional such as a registered dietitian, can help.
Tip #5: Continually “check in” with yourself to monitor your progress.
Revisit the goals you set for yourself (in Tip #3) and evaluate your progress regularly. If you set a goal to walk each morning but are having trouble fitting it in before work, see if you can shift your work hours or if you can get your walk in at lunchtime or after work. Evaluate which parts of your plan are working well and which ones need tweaking. Then rewrite your goals and plan accordingly.
If you are consistently achieving a particular weight loss or fitness goal, add a new goal to help you continue on your pathway to success.
Reward yourself for your successes! Recognize when you’re meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of freshly picked flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health.
Now that you pretty much have a step-by-step guide to achieving your weight loss goals, you should never attempt to lose too much weight or shed excess body fat too soon. Hence, the following topic of discussion…
What exactly is healthy weight loss?
It’s natural for anyone trying to lose weight to want to lose it very quickly–that’s human nature. But, when prospective clients approach me asking for quick weight loss tips, I make sure that I emphasize to them that, based on research, people who lose weight gradually and steadily (about 1 to 2 pounds per week) are usually more successful at keeping weight off.
Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. After all, what’s the point of losing weight just to turn around and gain it all back and possibly some more just a few months later.
How many calories do you have to burn in order to shed unwanted pounds off your body? To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, basically, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week.
Once you’ve achieved a healthy weight, by relying on healthful eating and physical activity most days of the week (about 60—90 minutes, moderate intensity), you are more likely to be successful at keeping the weight off over the long term.
Even Modest Weight Loss Can Mean Big Benefits…
The good news is that no matter what your weight loss goal is, even a modest weight loss, such as 5 to 10 percent of your total body weight, is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.2
For example, if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds, bringing your weight down to 190 pounds. While this weight may still be in the “overweight” or “obese” range, this modest weight loss can decrease your risk factors for chronic diseases related to obesity.
So even if the overall goal seems large, see it as a journey rather than just a final destination. You’ll learn new eating and physical activity habits that will help you live a healthier lifestyle. These habits may help you maintain your weight loss over time.
In addition to improving your health, maintaining a weight loss is likely to improve your life in other ways. For example, a recent weight loss study found that participants who had maintained a significant weight loss reported improvements in not only their physical health, but also their energy levels, physical mobility, general mood, and self-confidence.
How to lose weight by maintaining a “Caloric Balance.”
When it comes to maintaining a healthy weight for a lifetime, the bottom line is – calories count! Weight management is all about balance—balancing the number of calories you consume with the number of calories your body uses or “burns off.”
A calorie is defined as a unit of energy supplied by food. A calorie is a calorie regardless of its source. Whether you’re eating carbohydrates, fats, sugars, or proteins, all of them contain calories.
Caloric balance is like a scale. To remain in balance and maintain your body weight, the calories consumed (from foods) must be balanced by the calories used (in normal body functions, daily activities, and exercise).
Am I in Caloric Balance?
If you are maintaining your current body weight, you are in caloric balance. If you need to gain weight or to lose weight, you’ll need to tip the balance scale in one direction or another to achieve your goal.
If you need to tip the balance scale in the direction of losing weight, keep in mind that it takes approximately 3,500 calories below your calorie needs to lose a pound of body fat. To lose about 1 to 2 pounds per week, you’ll need to reduce your caloric intake by 500—1000 calories per day.2
To learn how many calories you are currently eating, begin writing down the foods you eat and the beverages you drink each day. By writing down what you eat and drink, you become more aware of everything you are putting in your mouth. Also, begin writing down the physical activity you do each day and the length of time you do it.
By studying your food diary you can be more aware of your eating habits and the number of calories you take in on an average day.
Physical activities (both daily activities and exercise) help tip the balance scale by increasing the calories you expend each day.
Recommended Physical Activity Levels:
2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Increasing the intensity or the amount of time that you are physically active can have even greater health benefits and may be needed to control body weight.
Encourage children and teenagers to be physically active for at least 60 minutes each day, or almost every day.
The bottom line is… each person’s body is unique and may have different caloric needs. A healthy lifestyle requires balance, in the foods you eat, in the beverages you consume, in the way you carry out your daily activities, and in the amount of physical activity or exercise you include in your daily routine.
While counting calories is not necessary, it may help you in the beginning to gain an awareness of your eating habits as you strive to achieve energy balance. The ultimate test of balance is whether or not you are gaining, maintaining, or losing weight.
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