Walking Program For Successful Weight Loss

Since time immemorial, humans have maintained their healthy body weight by doing the most natural thing-walking. It is only in the modern age where walking has become unnecessary in everyday living that we have become overweight. In the rich Western countries, people don’t think twice about jumping into their cars to drive to the corner grocery store a few hundred yards away in order to buy a bottle of milk but this would be unthinkable and considered absurd in many poorer countries. No coincidentally, almost none of the people in those poorer countries are obese.

Walking is the easiest way to burn calories and we can do it anywhere for free. We can easily put together a very effective weight-loss program with little other than a walking plan and minor diet modifications. We don’t need expensive equipment or diet programs but here are a few tips:

In preparation for making the most of your new walking program, shave a few calories off your normal diet by doing away with sodas for lunch. Instead, choose a sparkling water and snack on a handful of grapes rather than a bar of chocolate.

Warm up by walking slowly and this will send all the right messages to your body and making it receptive to the main exercise to come (and by the way, this is true for ALL exercise routines, not just walking) which it will not consider a shock to the system. After a few minutes of strolling, speed up to a pace that challenges you for about a half hour but is not enough to make you go out of steam. To judge your speed, you are probably not going fast enough if you find it easy to chat with a partner or sing as you walk. On the other hand, you are going too fast if you can’t talk at all. After you have walked at this brisk pace for about 30 minutes, slow down again to cool off for about 5 minutes at the same pace as you used to warm up.

Do this walking routine at least three days a week, the more the better, but you don’t need to walk for more than the total of about 40 minutes. It would help you to find a walking buddy who shares your goals so you can encourage each other and hold each other accountable. Besides, the time flies by when you have someone to talk to. It would also be a big help if you are able to insert an uphill section to your walk which will push your muscles and cardiovascular system a little harder. Of course, you can simulate both the walk and the hill on a treadmill.

Cut Back Calories for Fast Weight Loss

Motivation can come from a myriad of sources. It could be from your friends or from a weight loss forum or from your positive thinking. You need this motivation to get started and get going to lose weight. But in as much as you have motivation, you cannot get anywhere unless you understand calorie intake. Basically, a pound of fat is made up of 3,500 calories. Hence for you to lose a pound, you need to burn 3,500 calories in a stipulated amount of time, say a week. Each of us has a calorie maintenance level. This is the amount of calories we need to eat to maintain our weight on a daily basis. For us to lose weight, we need to create a calorie deficit. What this means is we have to consume fewer calories than we eat and/or burn more calories.

Cutting back on our calorie intake is the most important factor on how to lose weight. So, how do we cut back our calorie intake easily? Let’s look at 10 simple ways you could use to do this and lose a lot of weight;

1. Drink water before a meal. This ensures that you are partly full and you will not consume a lot of food.

2. Eat 5 times a day. Spread out your meals at least 5 times in a day. Your meals should contain nutritional value that will help you alleviate hunger pains and evade eating unhealthy foods. Another important note, never skip meals. This enables you to kill any temptations to eat more later. Over eating is dangerous and detrimental to weight loss. This keeps away hunger and regulates your blood sugar.

3. Each portion you eat should be in small quantities. Eat 5 meals a day but in small quantities. You could start your day with tea and brown bread, a bowl of cereal and an egg. I find this breakfast very effective in giving me energy as well as filling me for a long time while having eaten fewer calories. Incorporate some yogurt, fruit salad, protein shake in your meal.

4. Drink 2 glasses of water in the morning. Usually, when you wake up, you are dehydrated. Drinking water gives you that feel good aura.

5. Switch to diet soda instead of regular soda and juice. Diet soda contains far much fewer calories compared to regular soda and juice.

6. Replace regular yogurt with natural yogurt.

7. Be active. Weight loss must incorporate activity. Walk instead of taking the taxi home. Take the staircase and ditch the elevator, take a brisk walk to the fruit stand during your lunch hour and walk instead of driving. Incorporate strength training in your routine. Did you know that it plays a great role in shaping up your body, well now you know.

8. Don’t eliminate fat from your diet. Fat is as important in your weight loss program as is workout. But not all fats are essential for weight loss. We are talking of healthy fats that are very useful in keeping our skin supple, giving us fatty acids and a great source of energy. We need 10% of our calories to come from fats. You can get good fat from nuts, fish, vegetables and avocados.

9. Replace eggs with egg whites

10. Replace white bread with brown bread. Especially when you want to get rid of that belly fat.

Use these calorie cutting tips and achieve great weight loss success.

Fasting For Fast Weight Loss

Fasting is when a person abstains from food or drink (or both) for a certain length of time. As a weight loss program most health advocates have great concerns of even short-term success. However, some professionals consider it good for your body to fast for a short period of time to cleanse or detoxify your system.

Some religions consider fasting during certain time periods part of their purifying process; Muslims fast during Ramadan as do the Jews during Yom Kippur. However, no one would argue that fasting, even a modified fast allowing some liquids, would be a successful healthy long term diet and weight loss program.

The first full day of a fast is relatively safe for most people and will have no negative impact on your body. Previously stored carbohydrates (in the form of glycogen) can be used to energize the essential body processes.

After your glycogen reserves are used up, the body will use fat as its primary energy source, saving protein stored in muscle tissue for use as a last resort.

Extra Benefits To You Body

As well as aiding weight loss, some professionals think that fasting allows the body “free” time to eliminate toxins from its system, minimizing the risk of some future diseases. Scientific studies show favorable results from fasting in dealing with rheumatoid arthritis, migraines and skin diseases. Other illnesses such as the flu and colds, allergies, colon disorders, respiratory diseases, and obesity might also respond positively to fasting.

How Long Should You Fast For?

It’s believed it takes about three days to start losing non-water related pounds but some advocates recommend a 24 hour fast to cleanse or de-tox the body. Most healthcare professionals agree that even for a healthy person, a fast lasting more than two to three days should only be attempted if supervised by medical personnel.

Fasting must be avoided if you are going to be putting yourself at risk, especially if you are pregnant, or suffer from diabetes, kidney problems, stomach ulcers, gout, liver problems, hypoglycemia, lung disease, and if you have a deficient immune system.

Side Effects

Even during a short fast, some muscle tissue is lost. As muscle tissue starts to break down, nitrogen and ammonia are released into your blood stream. This often leads to feeling of weakness, nausea, headaches, and depression, as both these products are toxic until they are filtered out by the kidneys.

While fasting for long periods of time can result in rapid weight loss, this typically will not cause permanent fat loss, but will more likely lead to major health including fatigue, diarrhea or constipation, heart problems and even sudden death. These are also risks even with very low calorie liquid diets, where you don’t eat except for consuming liquids containing trace amounts of fat.

The Truth About Fasting

While fasting can result in weight loss, this is usually only a temporary situation as permanent weight loss takes a combination of a healthy diet, behavior changes and exercise. Typically, the small amount of pounds the body loses in the first few days of a fast are from water and the weight will come back a short time after the fast is complete.

A Healthier Way To Fast

One of the compromises people use is a modified fast where they only drink herbal tea, juice, or water. This is much easier on your body and with juice made from fruit or vegetables, you will be digesting some nutrients into your body. But even these types of adjusted fast should only be used for a few days and need to be supervised by a medical professional if lasting more than a week.

Colon Cleansing For Fast Weight Loss

One of the most effective dietary procedures you can do for yourself before, during and after any diet is to perform and effective internal colon cleanse.

Yes, we said it, colon. It is considered a dirty word for most people but we just can’t ignore it. Did you know about one million people every year die from colon cancer? And and some experts estimate that your average obese or overweight person can carry up to 15-25 pounds of waste in their colons.

Can you imagine losing 15-25 pounds of waist material from your body? Try for a just a minute, and you’ll understand how wonderfully effective a colon cleanse can be.

Nearly every major culture in history has had some form of colon cleansing, or body purifying ritual as part of its cultural roots – except twentieth century man. And by far, because of the amount of junk food, preservatives, chemicals, additives, pesticides we eat, we’re the ones who need a colon cleanse the most.

The human body is very tough, but it does have its limitations. As we eat more and more unnatural foods, it has a harder and harder time to flush out these toxins from our body, and they can go on laying in your stomach and intestines for many years, gradually accumulating up into a toxic mess.

Sorry to be so graphic, its not what I want, but to not say it would be doing you a disservice. This toxic build up or muciod plaque up can cause us to feel tired, hungry more often, and can markedly reduce our ability to digest the GOOD nutrients we need for a healthy fit life style.

If you are just about to start a weight loss diet program, a colon cleanse is a necessity for helping you get the most out of your diet and exercise regime. It will almost instantly give you more energy and get your body ready for some fast weight loss. It’s a win, win situation.

When choosing a good colon cleaning formula, it’s best to find a product that is easy on your body, but can be powerful enough to be effective. Many over the counter colon cleansers are little more than high fibre supplements, while others can be so harsh you will be on the toilet for hours on end. So rule number one: when choosing a colon cleanser is always read the instructions and if you are not sure always consult an expert for some help.

Proper Nutrition is Important For Fast Weight Loss

One of the best things we can do for ourselves in terms of energy and self esteem is to lose weight. Let us forgot about the appearance factor of losing that extra weight for the moment and concentrate on how reducing that extra fat will help increase our energy.

If you are looking towards the fast track of losing weight then look no further than what you currently eat. Nutrition and the amount of water you drink will lead to immediate weight loss and that is without exercise.

For example, soda drinkers should know that their Pepsi or Coke is filled with all sugar which will turn immediately to fat. They also spike your insulin levels giving you an immediate boost of energy and then you come crashing down soon after. Instead of drinking soda, drink water or Crystal Light. That alone will help you lose about 5 to 10 pounds.

But if you want fast weight loss then you need to eat healthy and drink plenty of water so that your body has the nutrients it needs to grow properly.

Your daily intake of food should be six meals every day or one meal every two and a half to three hours. Each meal should be proportioned well with protein, carbohydrates and green vegetables. A portion size should be the same size as you clenched fist. This makes it easier for you to know that you are getting the proper amounts of food.

As for your water intake, you should drink at least one eight ounce glass of water with every meal. However, it is recommended that you drink at least sixty-four ounces of water each day. Therefore, I recommend that you drink a ten ounce glass of water with every meal to get up to sixty and then before you go to bed have a four ounce glass.

There really is no limit of the amount of water you should drink, but there really is no need to drink a hundred ounces everyday either. Although during any type of physical activity or extended periods of time in the heat you should drink plenty of fluids, even more so than the recommended sixty four.

Simple Diet Plan For Fast Weight Loss

Having a simple diet plan or eating rules can make the job of smart food choices much easier. All of us don’t have the luxury of a house maid or cook who can conjure up the recipes given in low fat books. Processed food rarely makes the cut when the objective is losing weight. While many of us invest in dietitians and nutritionists to give us a food plan, it is extremely difficult to adhere to it when traveling or eating out. What we need is a basic understanding of food and the calories that it contains. We may end up finding out many foods that we like that are actually good for us. Just increasing their proportion in our diet can be an easy way to get started.

Whatever the diet plan, it is important to know the calorie count of the food you are consuming. Without this information, you might be quaffing down your days requirements in one meal and all the calorie watching later in the day will be of no help. A simple diet plan sometimes works on just cutting out 2-3 things of known calorific value so that you don’t have to find out the calorie count of everything. This is of course applicable only if you have a stable weight meaning that what you are consuming is being spent in equal measure. For fast weight loss you cut more and for slower loss you cut less. It depends on your self control and of course the amount of exercise that you are supplementing the plan with.

For example: If you are at 140 pounds and want to lose say 10 pounds in 5 weeks then you need to lose 2 pounds per week. Given that 3000 calories go towards 1 pound, you need to create a deficit of 6000 calories in a week or roughly 1000 per day (Best to keep a buffer since you are apt to make some mistakes). One possible way would be to cut 500 from food and another 500 through exercise.

The 500 from food can be a combination of cutting sugar, dessert at dinner time or just a healthy snack instead of a fried one. Ultimately even a simple diet plan needs to add up in calorie terms for it to work.

Another example of a simple diet plan could be dividing your day’s requirements over the day into 3 large and 3 small meals. So first you should find out what you need per day – this is easily available on many sites once you put in your height, age and body weight. Assume it is 2000 calories. Now subtract what calories you need to lose – say 800 per day. The remaining 1200 calories you can divide up over the day in a way that best meets your requirements. 400 for breakfast, 100 for mid morning snack, 250 for lunch, 150 for evening snack, and 300 for dinner could be one option.

Mini Trampoline Exercise For Fast Weight Loss

Mini trampoline exercise is one of the best exercises for fast weight loss. Exercising on a mini trampoline (rebounder) gives you a total body workout and is much more effective than regular exercise. Not only does it burn more calories than normal exercising does, but it has many other health benefits.

Rebounder exercise will engage all of your muscle groups for whole body toning and weight loss. The best exercise program is one that you will be able to stick with. Because exercising on a mini trampoline is fun and easy, it is an exercise routine that you will look forward to doing. It is convenient to exercise in the comfort of your own home. You can even exercise in front of the television, so you have no excuse not to do it.

Exercising on a mini trampoline causes your lymphatic fluids to move which will flush out toxins from within your body. This will increase your metabolism which makes it easier to lose weight. You will automatically be burning more calories than before. You can do such a variety of different exercises on your rebounder that you will never get bored.

Always begin with a warm up bounce in which you keep your feet on the mat and slowly and gently bounce. Your exercise routine should also end with this same slow bounce to cool you down.

After your warm up you can increase your bounce, jog, dance, twist, march and add arm movements. A thirty minute workout 5 days a week is recommended. Because you will use muscles that you don’t normally work, you should start with just a five minute session and slowly build up to your thirty minute workout.