Seven key steps for Long Term Weight Loss

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1. Food Intake – How much do you need?

First of all, you need to understand that in order to begin losing weight you must consume fewer calories than your body burns in a period of a day. The bottom line is, regardless of the confusion brought on by the media and industry, calories still count!

Your body weight is largely a product of total daily caloric intake minus total daily energy expenditure (TDEE). So, to lose weight, your daily food consumption measured in calories must be less than TDEE. In other words a deficit in calories must be created to trigger a reduction in body weight. Although this is a simple concept, it’s not easily accomplished. And statistics prove it: approximately 50% of Americans are obese and two thirds of Americans are borderline obese.

It doesn’t have to be that way, however. People need to be educated with respect to health, nutrition and weight loss maintenance. Knowledge is what we need. Knowledge is power, and with power comes change.

One simple guideline for losing weight is to adjust your daily caloric intake to equal ten times your weight in pounds. For example if you weigh 180 lbs. your total daily food intake should equal 1800 calories. This would create a sufficient deficit in calories for gradual weight loss. This method will not work, however, for people who are extremely obese.

Another efficient method of losing weight at a reasonably comfortable pace (for any person) is to reduce your total daily food intake by 500 calories. One pound equals 3500 calories and at the rate of 500 calories per day, it translates to 1 pound of weight loss per week. This is a sensible, realistic weight loss pace and more likely to succeed in the long term. On the other hand, diet programs based on more extreme calorie restriction are very stressful physically and mentally, which is why they result in quick but temporary weight reduction. Not to mention the high cost of many weight loss plans that include pre packaged food, unnecessary meal replacements, supplements and so on.

A more accurate method to figure out how many calories you actually need (to maintain your weight) is to take your body weight and multiply it by 11. Say you weigh 160 pounds and you are completely sedentary.

160 x 11 = 1760 (calories). So you would need 1760 calories if you sat around all day with very minimal movement to remain at 160 pounds.

Now to go a step further, we have to determine your metabolic factor. There are 3 main categories for metabolism. Slow metabolism is when you have a very difficult time losing weight. Medium metabolism means you don’t have difficulty losing weight - if you really try. And Fast metabolism is when it seems no matter how much you eat you can’t gain weight. Don’t I wish I had that problem. See the table below.

Slow Metabolism (%)

Under 30 Years of Age - 30%

Between 30-40 Years of Age - 25%

Over 40 Years of Age - 20%

Medium Metabolism (%)

Under 30 Years of Age - 40%

Between 30-40 Years of Age - 35%

Over 40 Years of Age - 30%

Fast Metabolism (%)

Under 30 Years of Age - 50%

Between 30-40 Years of Age – 45%

Over 40 Years of Age - 40%

Let’s continue with the above example (1760 cal.) and let’s say you’re 35 years old and have a slow metabolism. The corresponding metabolic rate factor would be 25%. 1760 x 25% = 440 calories – which means you would need an additional 440 calories. Your total daily calories would therefore equal 2200 (1760 + 440). In other words, you would require 2200 calories per day to maintain your present weight.

Now to lose weight at a comfortable pace (as mentioned above), subtract 500 calories from this total. That would equal 1700 calories (2200 – 500). Consequently, in order to lose one pound per week you would require 1700 daily calories from food. The next step would be to keep track of all your calories. To do that you will need to know the calorie content of the foods you eat. A calorie counter or calculator is where you enter the type of food product, the amount (in grams or ounces) and it calculates the calorie content for you. You can find them at many websites online for free. One that I found to work fairly well, which also contains a huge selection of foods including items from fast food restaurant chains, is at http://www.caloriesperhour.com/

To increase your rate of weight loss even further you can raise your exercise level. One way to accomplish this is by participating in a program of regular physical activity or if you already are, simply increase the exercise intensity level. See tip number 6 and 7 in this article for more information on physical activity and weight loss.

2. Diet Composition

Your diet must consist of foods from all food groups (e.g. meat, dairy, vegetables, fruits, whole grains, nuts/seeds, legumes). If you’re a vegetarian, you can still get sufficient amounts of protein from legumes, soy bean products and whole grains. In a French study, evidence suggested that diet variety was one of the reasons French people were less obese and had fewer occurrences of heart disease than Americans. Another important factor was the diversity in their diet. Overall, the French diet contained more foods from all food groups and consisted of more types of food and food products compared to the American diet. (1)

Furthermore, the French seemed to enjoy their food more. Their meals were like special gatherings, celebrations, meant to be enjoyed by all. They typically didn’t eat very fast. They seemed to enjoy their food more; it’s as if time stood still during their meals. This method of eating accomplishes several things. For one, eating slower and being more relaxed during meals increases chewing time. In addition, by slowing down the pace of a meal and chewing more, you are more likely to get a feeling of fullness while eating less quantities of food. In contrast, North Americans, very often eat on the run.

The other benefit of the French eating style is that it aids the digestive process by reducing workload and improving the efficiency of nutrient distribution throughout the body. An increase in food variety and diversity decreases the percentage of bad foods (saturated/trans fats, unrefined carbohydrates) present in your digestive system. Moreover, increased fiber content from fresh foods (fruits vegetables and whole grains) also sweeps up and pushes out bad foods quicker, leaving them less time to be absorbed by the intestines and therefore becoming less harmful. As a result risks of developing chronic diseases, such as various forms of cancer and heart related diseases are also reduced. (2)

3. Quantity and Frequency of Meals

Does the size and quantity of your meals really matter? You’ve probably heard many times over that it’s best to have smaller more frequent meals throughout the day. In other words snacking is preferable to gorging. Is this fact or fiction? Well, the fact of the matter is that scientific research with respect to this area of study has been largely contradicting. There really is no overwhelming evidence to support the idea that increased frequency and decreased portion size of meals is associated with weight loss efficiency. This eating method, however, has been shown to benefit athletic performance in trained athletes. (3)

A study with ice skaters suggested that meals taken throughout the day to correspond with periods of physical demand associated with training, help to maximize performance. Keep in mind that improving athletic performance in athletes is one thing, but increasing the rate of weight loss is something quite different. Although, when taken to extremes, it is probably better to eat 8-10 smaller meals per day than 1 large one for example.

As it turns out, the customary three meals a day method is just fine. There just hasn’t been enough convincing evidence to prove that it has a negative effect on weight loss. Eating 5-6 meals a day is also fine. Changing to a more frequent eating style, however, may cause you to over eat, if you’re not careful, especially at the beginning. This is because, subconsciously, you’re used to having larger food portions at meal time. So, it’s important to keep track of the food quantity of every meal, until you get accustomed to the new way of eating.

4. Don’t Skip Meals

Ever heard that breakfast is the most important meal of the day? Well it’s true. The one meal you should never skip is breakfast. It is the meal that sets the tone for your metabolism. When you miss breakfast your metabolism responds by slowing down. Your body receives signals of famine from the brain and switches to energy conservation mode. This means rather than burning calories the body gets stingier with them.

The other thing that happens, when missing breakfast is, by the time lunch time comes around you feel starved and you almost always end up overeating. And as a result of this added pressure on your digestive system, most of your energy gets used up as your body works hard to digest and absorb all that food. Needles to say, you won’t feel very productive when you return to work, a feeling which may last for the next few hours.

Another important benefit of not skipping meals is that your blood sugar level is more stable, which keeps insulin in check – reducing unnecessary fat storage and ensuring that you have adequate energy levels required to perform your daily tasks with less physical and psychological stress.

5. Water

It was thought that drinking plenty of water throughout the day was a crucial part of a good weight loss strategy; the theory was that an adequate amount of water – 8 eight-ounce glasses per day – gives you a feeling of fullness which reduces periods of hunger; and the less you feel hungry the less you are going to snack – which translates to fewer calories. Recent studies have suggested, however, that choosing foods with high water content like fruits and vegetables and blending water into meals like soup has a greater effect on satiety, than simply just drinking water. And that it may result in a reduction of total daily calories.

In other words, including water rich foods like watermelon and other fruits and vegetables, fruit juice, and soups in your diet, is more effective with respect to satiety than relying on just drinking water. As a result, you wouldn’t need to drink 8 glasses of water a day, if you were getting an adequate supply from your diet. In fact, drinking 8 glasses of water per day is a misconception. This number was originally reported by the National Academy of Sciences of the United States Food and Nutrition Board. They also mentioned, however, in the same report, that the majority of water people need comes from food. (4)

The recommendation for a healthy individual is to drink one cup of water or juice with every meal. (ibid)

It’s also important to keep in mind that the human body is made up of 60-70% water. All our organs consist of a lot of water. Blood is mainly composed of water. So it makes sense to ensure that you’re always getting an adequate supply. Here are some functions of water:

- regulates your body temperature

- transports nutrients to your organs

- transports vital oxygen to your cells

- removes waste from your body

- protects all your organs and joints

6. Exercise

As you know, exercise participation is an important factor in weight loss and weight loss maintenance. In addition to weight reduction here are 20 important health benefits of physical activity.

1. Increases thermogenesis (increase in body temperature to burn calories).

2. Raises basal metabolic rate increasing calorie expenditure even during periods of rest or sleep.

3. Releases natural stimulants in the body helping to improve overall psychological condition. In other words it may alter your mood to a more positive state. (5)

4. Relieves stress and reduces the risk of stress related chronic diseases. (ibid)

5. Improves sex function

6. Lowers High Blood pressure levels.

7. May increase levels of good cholesterol (HDL)

8. Lowers elevated blood cholesterol levels.

9. Improves blood circulation.

10. Increases the level of oxygen uptake (VO2 max) and improves endurance. Vo2 max varies directly with the level of physical fitness.

11. Increases lean body mass (muscle) while reducing body fat - improving body composition and therefore improving physical appearance.

12. Improves self esteem.

13. Causes a natural tendency to be more conscious about eating healthier and therefore may improve a person’s diet.

14. Strengthens the musculoskeletal system protecting the body from unexpected physical shock.

15. Strengthens the body’s immune system and therefore slows down the aging process.

16. Strengthens bones and fights against osteoporosis - especially important for post – menopausal women. (6)

17. Strengthens the body’s immune system and therefore slows down the aging process.

18. Helps to fight against chronic diseases including many forms of cancers and heart disease. (7) (8)

19. When combined with stretching it may help to reduce lower back pain.

20. Improves physical condition in pregnant women making it easier to cope with the trials of childbirth: It increases energy levels; helps to reduce back pain; improves circulation and reduces swelling and development of varicose veins; tones muscles making it easier for the body to return to pre-pregnancy condition. You should check with your doctor, however, before you begin exercising during pregnancy. (9)

How Much exercise is Necessary for Weight Loss?

It depends on your goals and your body condition. Here are some questions you should ask yourself:

- How much weight do you want to lose?

- What’s Your Age

- How much do you weigh?

- What is your physical condition?

- What is your daily caloric intake?

- Will you combine exercise with caloric restriction?

If you’re overweight, by more than 20 pounds, you need to participate in a program that includes diet restriction (reduce total daily calories by 500 cal.) and regular exercise (6-7 days a week). You should exercise for at least 30 continuous minutes – for best results increase the duration (up to 60 minutes). Your target intensity should be between 65-75% of your maximum heart rate – in other words, a comfortably vigorous level of intensity. The American College of Sports Medicine recommends that a good weight loss program should consist of daily caloric expenditure of 300-500 calories from exercise. (10)

How do you calculate your heart rate? An easy formula for figuring out your maximum heart rate works by simply subtracting your age from 220. If you’re 40 years old, for example, your maximum heart rate is 180 beats per minute (220-40). To train at 70% of your maximum heart rate, simply multiply 180 by 70 and divide by 100, which equals 126 beats per minute. Therefore in order to train at an intensity level of 70% of maximum heart rate your training heart rate should be 126 beats per minute. How do you calculate your heart rate during exercise? Simply take your pulse by counting the number of beats over a 10 second period. Multiply that figure by 6 and you have the number of beats for a 1 minute period – that’s your training heart rate. Before you begin exercising, however, get clearance from your doctor, especially if you’re a beginner.

7. Exercise for Weight Loss Maintenance

Once you reach a desirable body weight, you can switch your exercise routine to weight loss maintenance mode. That means you can reduce the frequency of your workouts to 3-4 times a week. The duration and the intensity should remain the same - 60 minutes at a comfortably vigorous level. You will notice as you reach higher levels of fitness, exercise intensity must be turned up a notch to keep the workout challenging and also to burn more calories.

What types of activities should you participate in? There are many forms of exercise that are efficient in producing adequate weight loss and fitness. Some of them include aerobics, step or boxing aerobics, cycling, spinning, step-climbing, training on elliptical machines, cross country skiing (real or machine version), in line skating, ice skating, swimming, jogging, skate boarding, and sports like basketball, hockey, and soccer. There are many more. The important thing is to choose one that you’ll really enjoy. This way, your chances of sticking with it in the long run will be much higher.

Have fun, get in shape, lose those extra pounds and keep them off!

References:

1. http://www.sciencedaily.com, “Healthy diets need fat, according to new study”, retrieved 22 June 2005 from http://www.sciencedaily.com/releases/1998/04/980424031929.htm

2. http://www.ajcn.org, “Cereals, legumes, and chronic disease risk reduction: evidence from epidemiologic studies”, retrieved 15 August 2005 from http://www.ajcn.org/cgi/content/abstract/70/3/451S

3. http://www.jacn.org, "Contribution of Meals and Snacks to Nutrient Intake of Male and Female Elite Figure Skaters During Peak Competitive Season", retrieved 19 May 2004 from http://www.jacn.org/cgi/content/full/21/2/114

4. http://www.drmirkin.com, “HOW MUCH WATER DO YOU NEED?”, retrieved 30 August 2005 from http://www.drmirkin.com/nutrition/9942.html

5. http://www.issponline.org/documents/physactstatement.pdf, “Physical Activity and Psychological Benefits – an ISSP Position Stand”, retrieved 22 August 2005 from http://www.issponline.org/documents/physactstatement.pdf

6. http://www.osteoporosis.ca, “Physical Activity: An Important Factor in Preventing Osteoporosis”, retrieved 22 August 2005 from http://www.osteoporosis.ca/english/About%20Osteoporosis/Physical%20Activity/default.asp?s=1

7. http://www.americanheart.org, “Physical Activity”, retrieved 25 August 2005 from http://www.americanheart.org/presenter.jhtml?identifier=4563

8. http://www.cancer.gov, “Questions and Answers: Physical Activity and Cancer”, retrieved 25 August 2005 from http://www.cancer.gov/newscenter/pressreleases/PhysicalActivity

9. http://health.discovery.com, “The Benefits of Pregnancy Exercise”, retrieved 26 August 2005 from [http://health.discovery.com/centers/pregnancy/americanbaby/exercisebenefits.html]

10. http://www.findarticles.com, “Exercise, the cornerstone to weight loss - Tech Brief”, retrieved 27 August 2005 from http://www.findarticles.com/p/articles/mi_m0675/is_5_20/ai_92840206#continue

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5 Tips for weight loss

Are you ready to lose some weight? Maybe you're surfing for the magic pill weight your way, which will disappear. Maybe you're just looking for the right information can lose and keep the weight off. Anyway, here's a Surefire Tips to help you with your weight loss.

1. do your homework. As you your weight loss plan begins, take the time to carefully evaluate your situation. What causes weight gain? Pregnancy? Inactivity? Too much food and binging? Emotions? There are many triggers in our lives that will lead to weight gain. Some can be prevented or eliminated, some not. It is important if you start your weight loss to understand and come to grips with the cause of your weight. Be honest with yourself.Don't cheat on this one. of course, you want to your weight loss become permanent.

To keep the weight in the future, you may have to lifestyle changes remain slim. Don't give up before you start. There is usually more than one solution, for one reason or another, of weight gain.Just keep open-minded, and are willing to change to the desired results. Please feel free to read and learn as much as you can about weight. It's really easy to understand, and you can be surprised at what you learn.

2. avoid hidden calories. Here is a simplified version of weight loss and weight maintenance ... If you eat more than the needs of your body, you to gain weight. If you eat less (reduction of calories) than your body needs, you lose weight! Although it sounds simple enough, just eat less .... right?That is actually true. But there are other things that come into play if one tries to lose weight. A common mistake that a lot of people make food, is the fact that they do not really understand how much is taken care of by the foods they eat. This is especially true with good food and eating snacks and beverages.

A service, as defined by the scientific communities of weight loss and a portion of your local restaurant offers is most often very different. for example, is a portion of bread is usually one segment. However, the average roll in a fast food restaurant, in fact, nearly three portions. A one portion of French fries is 15 French fries. Take a guess on how many servings in a French FRY container "Biggie".

Also, don't be fooled into thinking just because a bag of popcorn is small, that there is a single service. the same is true for drinks. The bottle can be contain16 oz. However, the portion size 4 ounces. Actually pay attention to how many servings of foods and beverages that you actually consume. The amount may surprise you.

Let me give you an example, my son in law which was 28 different pound. his favorite cola is the dew of the mountain. Mountain Dew is higher sugar content than most other cola. He had no idea how can calories that he was consumed by drinking 3 or 4 24 oz bottles per day. When my daughter told him, he was amazed. He replaced the cola with water and a waist 38 ' 34 "to a waist in about two months. Be careful, you can consume more than you think.

3. carefully consider Diet Pills. Perhaps one of the friends of your diet has decided to buy diet pills, or you may have seen or heard of that a commercial for dietary supplements promising easy quick weight loss.If Yes, please carefully evaluate! Even the most natural-sounding diet pills or weight loss supplements can be useless to lose weight or dangerous, or both. Diet pills are very tempting things if you want to lose weight, especially if you've tried a number of conventional weight loss plans without success.The side effects and some of the dangers of diet pills and weight can vary greatly because many of these pills a mix of ingredients and dosage instructions can be insufficient. possible side effects: diarrhea, tremor, nervousness, bulging eyes, racing heartbeat, elevated blood pressure even heart failure.

There are some cases in which diet pills can be useful. These are usually the really obese person. for humans who want to 5 or 10 pounds to lose, they are usually not necessary.So you can make you wonder, how the diet pills work to weight loss, while I still have the same amount of food? over the past few years, it seems that everyone is the perfect answer to help you with your weight loss. There are as many weight loss methods and diet pills available because there are people who want to lose weight.

There are diet pills that stop your hunger too, so you eat less and burn higher percentages of fat.There are diet pills that result in the body is not for all the food you eat that, so it has passed from your system and will not be saved if metabolize fat. There is a combination of both.As you begin your quest for the perfect diet pill, be careful because some adverse effects on your body.
Diet pills work by the levels of the brain chemicals (neurotransmitters) that saturation (fullness) and the craving for food. some also increase your metabolic rate-the rate at which your body burns calories.

Examples of weight loss diet pills:

Diethylpropion hydrochloride (e.g.Tenuate)

Mazindol (e.g.Mazanor, Sanorex)

Phendimetrazine tartrate solution (e.g. Bontril)

Phentermine hydrochloride (e.g. Ionamin Adipex-P,)

4. Monitor/increase your activity-regardless of whether you are taking diet pills or not to help with your weight loss, it's still important to have a regular exercise program. This is not just for your weight loss, but also for your overall health beneficial. in many ways, we are in the developed world is a much more sedentary lifestyle than our body needed. it is, of course, easier for us than in the era when people had to be very active to survive, but it is not necessarily healthy is not as active. Start and maintain a kind of exercise plan no matter what your age. in particular, for the exercise of middle-aged and older people a very important role to play in the quality of health care and residence within the normal weight.

5. develop a plan for maintenance. even if you're with will diet pills to help with your weight loss, it is important to remember, that as soon as you stop with the pills, unless you have a between the level of the activity and balance the food that you eat come back the weight. Although it take a while to get used to a change in diet and activity, the rewards are worth the time and effort spent on achieving and maintaining a healthy weight.

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Why you should read a Weight Loss Consumer Report

The development of the weight loss industry has led to the growth of the scores of weight loss supplements and programs each claims to be the best ever in the weight loss industry. While not necessarily this weight-loss products, some are also guilty of failing to tell the whole story. So that's where a weight-loss product consumers report. A weight-loss product consumers report works by the provision of information on weight loss products that are available to the public. With the general objective of the eradication of the lies of the truths in the weight loss industry, it is a weight-loss product consumers report ignorant weight loss product consumers fall prey to unfair weight loss product manufacturers.

Choose Weight loss products

Choosing a weight-loss product can be very tricky. It's not even just due to the large amount of products available to you, but the amount of information that any feeds you. So be careful before you a weight-loss product purchase.It is not enough that you compare products on the basis of what's popular, although you have an idea about what would work.To guide you, begin searching for the list of ingredients of a weight-loss product. then look for an list of ingredients which, according to the Food and Drug Administration are harmful to consumption. only by the list of ingredients you will find only if you have a particularly weight loss product or not take.

Recipes: Yes, no, maybe

Prescription drugs are generally of higher potencies in comparison with over-the-counter products. with simple over the counter weight loss products are not weight loss products with the requirements that are normally very obese patients or if a person has a special weight loss that must be addressed. on account of their highly specific content, his recipe weight loss products approved by the food and drug administration. Effectiveness depend on one person to another, but who prescription weight loss products, most about 5% to 10% of their weight loss. Although usually seen very obese patients, prescription weight loss products be given to people who are looking for a healthy body mass indexes, having regard to the fact that they have consulted with their physicians and take with you were cleared.

On-the-go

A lot of weight loss products are available for you over the counter.(Over the counter weight loss products means that you do not need a prescription to take with you.)However, a weight loss product consumers report will tell you that, in fact, more threats than with a prescription because usage is not regulated weight loss products to buy over the counter. Each person can buy as much as they want, in as many as they want without reference to what best works for them would be essentially a trial and error process, the threat is also too much weight-loss products use at the same time. While all claim to lose weight, weight loss products generally are not intended to be used in conjunction with another weight loss product. Well, because each one claims to your weight loss, they are not drawn up "friendly" to other weight loss products.Using too many weight loss products at the same time, it can actually make you sicker instead of better.By piling up different substances in your body, you could submit your body systems in the process of being overloaded. This will make your body slowly down and weaker in you to defend against threats in the environment.

Unproven allegations

Be careful with weight-loss products referred to as "natural" or "herbs" as it is misleading.Just because they are marked as such, which does not guarantee that they are indeed safe to use.Not everything that is natural herbs or is safe for you. some are even potentially dangerous, especially for those who are suffering from a health condition or are already prescription medication.

Protect yourself

Like any weight loss product consumers report would, you have to learn how to protect yourself. Check when buying a weight-loss product, if a weight-loss consumer product report relates to the. This will tell you how it worked for other people, what it does, and bring (ever) to remembrance what--some of the very basic things that you need to know about a weight-loss product. Unless approved by the Food and Drug Administration, be careful with the products that use the verbs: breakthrough, simple, magical new discovery, guaranteed, effortlessly, exotic, mysterious and secret, miraculous. If you have the time to find what works have taken, take the time to tell others what works. create your own weight loss product consumers report and to ensure that other people informed and protected.

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Weight loss surgery are not a Cure but a tool-

Weight loss operations are not a cure for obesity. Infact, that you have only a few years the only benefits of weight loss operations.

Permanent weight loss is not insured by means of weight loss operations; it is rather a change in lifestyle. weight loss operations are, of course, not a lifestyle change.

Types of weight loss operations:

There are three types of operation procedures for weight loss;

(I) weight loss surgery of the restrictive II weight loss surgery of malabsorption (iii) the restriction and malabsorption (combined) weight loss surgery.

Restrictive weight loss surgery procedures that the size of the stomach, so that you are forced to eat less by limiting the amount of food that you can keep stomach so at the same time, the term restrictive surgery. This is typically done in two important ways, with the help of Staples, or with the help of a band.

The size of the effective belly reduce both procedures by creating a small pocket of the most important stomach with the band or staples.

Malabsorption weight loss operations on the other hand schenker reduce food intake. it inhibits the ingestion of calories. the procedures include a large length of the small intestines come out in contact with the digested food.

The logic behind the malabsorption operations that all can eat a lot of calories, less calories are included into the blood stream thanks to a significantly shorter small intestines, the site for the absorption of nutrients and calories.

Combined weight loss operations are a combination of the two other procedures. it is more and more often if it would be more effective to both calorie intake and absorption.

According to the American Society of bariatric Surgery, about 170,000 people in the year 2005 had weight loss operations. most of these procedures were dome on adults aged 65 years old and younger that are blocked by their ways and related complaints.

Weight loss surgery are an extreme support structure:

It is important for weight loss surgery is understood. they are not a cure for obesity that they probably never will be. the only known cure for obesity is a change in lifestyle for a healthy diet and increased physical activities.

If, therefore, properly proposed by the surgeon Harvey Sugerman Professor Emeritus of Virginia Commonwealth University and a past President of the American Society of bariatric Surgery, weight loss surgery is "an instrument". it is indeed an extreme tool only for extreme cases.

Among the top 4 reasons why you don't in losing weight, there is a lack of support structures. weight loss weight loss surgery support structures. weight loss support structures are physical resources that are designed to help your physiology, as well as the psychology in the pursuit to lose weight in a healthy and secure with best rates guaranteed.
Among the features that support exhibitions weight loss surgery include the fact that weight loss weight loss surgery jump stars.

This is a similar attribute is located in a liquid diet or weight loss pill appetite suppression. both can be used in an eye on things to help you lose weight. in the same way weight loss operations are treated as a supporting structure of weight loss. they are not a cure.

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Treadmill Weight Loss Workouts to Build a leaner, healthy and fit body

Treadmill weight loss is one of the more successful methods to lose weight. Treadmill weight loss helps individuals to loose weight by the implementation of the workout routines on a treadmill machine. A treadmill weight loss training you can build a healthy and fit body. Practitioners, specialists, fitness trainers and health specialists offer treadmill weight loss training tips for people who want to lose weight, build body sculptures and get in shape.

Treadmill walking exercises to lose weight have consistently quality results and sustainable benefits. these exercises can people at their own pace to burn calories to work effectively.

Using a good treadmill training program has worked for many people and individuals. Treadmill workouts not only enable users to lose weight, but also helps users to lose weight. Treadmill weight loss is achieved through training on treadmills by virtually every age group and individuals of each level of the activity.

It helps people to lose weight and maintain weight loss by the implementation of a treadmill workout routine. a good, healthy and planned diet that helps users to their weight by shed unwanted pounds is implemented with together with the training. While the actual training on the treadmill to reach treadmill weight loss goals, users must be consistent in their scheduled training sessions. Treadmill weight loss can be achieved when a user points to a certain period of time on the treadmill machine.

Treadmill weight loss training make the user walking or jogging on a treadmill and at least 5-6 days a week.Treadmill weight loss is training requires that users spend 45 minutes or more on a per-session basis on a treadmill machine. Consistency in the treadmill training is the key to the success of the treadmill weight loss.
In the first instance treadmill weight loss training begins in a nice and easy pace, but over a period of time the intensity and duration of the training to the objectives of the treadmill weight loss exercise is increased. weight loss During the treadmill training users must bear in mind that they move their body for so long and fast as they can, and still comfortable.How to speed up the pace for the treadmill weight loss workouts either on a treadmill, the more calories burn which will ultimately lead to weight loss. regular workouts on a treadmill to increase the body's metabolism to lose weight and more.

Treadmill weight loss exercise is the best way to lose weight that you want users to their training plan on a treadmill and make it a daily habit.Cohesion in maintaining my learning is the key to the success of the treadmill weight loss.

Treadmill weight loss tips during exercise on a treadmill walking include maintaining a good posture of the body, keeping the head, neck relax, swinging the arms to the side, keep the stomach in, keep the hips relax & los and concentration on breathing. Treadmill weight loss tips also listen to music, watching TV, or talk with a friend to you in order to prevent boredom during treadmill weight loss workouts.

Treadmill weight loss workouts include numerous programmes. Treadmill weight loss training a daily life makes a weight loss ambitions more likely. inclusion of 3-4 training sessions per week treadmill is a planned treadmill weight loss program. Forces the body to be conditioned to more intensive training is a treadmill weight loss program. Treadmill weight loss interval training sessions or cause people burn more calories and less monotonous the Treadmill training. weight loss training includes swinging of weapons and the variety of arm movements while running, walking, that increases the metabolic rate and lose weight.

Treadmill weight loss workouts help users in the achievement of the objectives of the weight loss and have a positive effect on all aspects of their lives including fitness, the way they look, the way that they run, etc..Treadmill weight loss training on a treadmill-machine is an easy way to weight loss goals.

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Establishment of goals for weight loss

I am sure that, when I call the setting goals to lose weight, the majority of people to how many kilos in weight that they, or someone else will think, would lose. That seems to be in a way that consider financial goals, and then the money as a target.

Really, when they think about it, more money is not an end, the real goal is what you are going to do with that money. If it is to buy a new home, then the goal is that new home, if the retreat in Mexico by the sea, the goal is that new home in a new location, Mexico; if the poor children in Africa, to help than the objective is helping children in Africa.The purpose of these cases is not the money itself; money worthless as it sits there's nothing to do. it just happens that money too many objectives to achieve them.

In a way, there is an agreement with weight loss, weight loss should be considered as an end in itself?Maybe not, but that doesn't matter; what matters is finding the best way for you to lose weight.If you think about it, your decision to lose weight as a result of other factors. weight loss is not something that you suddenly los have seen a number of other things you think are the most likely cause of weight loss is needed. it is these "other things" that must be a member of the objective setting.

Why do you need to turn up your goals for weight loss

Weight loss is a very narrow purpose. You may be thinking, "why not, what is there to say?"Losing weight is not an easy task.That extra weight is probably the result of years of poor diet and exercise habits. so, you have to decide to lose weight. You will not be good, lose weight and keep it off, without the full cooperation of your subconscious. your subconscious mind has been around for years, your most important Assistant to make you fat. Now all of a sudden you are going to say that the new name of the game is weight loss.

With that limited objective of weight loss you have nothing to convince your subconscious, this is a good idea. you have not given any reason or reasons, so why should your subconscious to work with this senseless weight loss exercise?

In your attempts to a narrow body, you will need to have a broader spirit and objectives.Carefully chosen objectives will broaden your argument with your inner self and are likely to be much more motivation.You will be choosing a good diet and exercise regimes to assist in the achievement of these objectives, weight loss, incidental, special, like money in the previous examples.

Weight Loss goals set

You must be a quiet sit down, and try to think as clearly as possible the reasons why you have decided that you want to lose weight. the real reasons, that is to say, if not something "Cos I too fat."

You have isolated the reasons, if there is one, two or more, then write them, and these are the reasons you have suddenly decided to lose weight.To the topics of your goals. I will be a few examples to make sense of the concept:

1. reason to lose weight: you're ashamed to go into a boutique and try on size 18 dresses.

Objective:To be able to go in the boutiques and try on size 12 dresses. ... with success.

2. reason to lose weight: you much have read about the Association of obesity and high blood pressure, and your blood pressure is 150/90 high.

Objective:A stable blood pressure of 120/70.Blood pressure (NOTE such targets should be discussed with your physician and varies according to age and other factors.This is purely for example purposes.)

3. reason to lose weight: you are sick of being introduced to women, and them looking you up and down with disgust sensing.

Objective:Admiringly women look at you.

Those are just three examples; more or less, but you could find an interesting exercise yourself to see why you really want to lose weight.

How to achieve the objectives for weight loss

Consider that the above example of three objectives, and you will see that makes no mention of losing weight. However, are all based on compelling reasons, which are more likely to be full cooperation from your subconscious. with these three objectives, can lose weight play an important role in achieving them, in the absence of the main objective. so it is what you did to a wider front (pardon the expression) to your weight loss objective setting.

There is no reason to stop Weight Watchers or other weight loss group; there is no reason to have a target weight. After all, they are now in harmony with the three objectives that you have already used to entice your subconscious in cooperation.

Anyway, you can set about achieving this goal? a combination of meditation and visualization every day should help you to convince your subconscious that you are serious about these objectives. here are a few tips:

1. write down the objectives and keep them handy.

2. read the objectives and repeating them, if possible, oral, morning, afternoon and evening.

3. the morning and evening, in a quiet time lie down, your body to relax and concentrate on your breathing. Gradually ignore all distractions around you, and then begin to focus on turn on each destination. repeat the goal in your thoughts and your successful achievement of visualizing. see yourself proud at size 12 dress for members ' assistants regulating inter alia; or walking in a lot of strangers and watching your new build admiringly women.

Do not enter any data to your objectives, you can leave come naturally. repeat the process as long as it takes, weeks, months, years. each time you use the achievement of objectives related to visualize your weight, your subconscious is in line with what you do, conscious, wanting more. together, that is when you will become a powerful team in the weight-loss-game.

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The Big Picture or permanent weight loss

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Most people who read my articles and e-books know me as a science guy who likes to quote studies and apply research to everyday problems such as weight loss, bodybuilding, and other health/fitness related topics. However, sometimes you have to step back from the science and look at the big picture to help bring people back into focus, so they can see the forest for the trees, so to speak.

For most people reading this article, finding an effective diet that works most of the time must seem as complicated as nuclear physics. It's not, but there are a bewildering number of choices for diets out there. High fat or no fat? High carbohydrate or no carbohydrate? Low protein or high protein? To make matters worse, there are a million variations and combinations to the above diet scenarios to add to the confusion. It seems endless and causes many people to throw up their hands in frustration and give up. In this article I will attempt to change all that.

There are some general guidelines, rules of thumb, and ways of viewing a diet program that will allow you to decide, once and for all, if it's the right diet for you. You may not always like what I have to say, and you should be under no illusions this is another quick fix, "lose 100 lbs. in 20 days," guide of some sort. However, if you are sick and tired of being confused, tired of taking the weight off only to put it back on, and tired of wondering how to take the first steps to deciding the right diet for you that will result in permanent weight loss, then this is the article that could change your life...

Does your diet pass "The Test"?

What is the number one reason diets fail long term; above all else? The number one reason is...drum roll...a lack of long term compliance. The numbers don't lie; the vast majority of people who lose weight will regain it - and often exceed what they lost. You knew that already didn't you?

Yet, what are you doing to avoid it? Here's another reality check: virtually any diet you pick which follows the basic concept of "burning" more calories then you consume - the well accepted "calories in calories out" mantra - will cause you to lose weight. To some degree, they all work: Atkins-style, no carb diets, low fat high carb diets, all manner of fad diets - it simply does not matter in the short term.

If your goal is to lose some weight quickly, then pick one and follow it. I guarantee you will lose some weight. Studies generally find any of the commercial weight loss diets will get approximately the same amount of weight off after 6 months to a year. For example, a recent study found the Atkins' Diet, Slim-Fast plan, Weight Watchers Pure Points program, and Rosemary Conley's Eat Yourself Slim diet, were all equally effective. (1)

Other studies comparing other popular diets have come to essentially the same conclusions. For example, a study that compared the Atkins diet, the Ornish diet, Weight Watchers, and The Zone Diet, found them to be essentially the same in their ability to take weight off after one year. (2)

Recall what I said about the number one reason diets fail, which is a lack of compliance. The lead researcher of this recent study stated:

"Our trial found that adherence level rather than diet type was the primary predictor of weight loss"(3)

Translated, it's not which diet they chose per se, but their ability to actually stick to a diet that predicted their weight loss success. I can just see the hands going up now, "but Will, some diets must be better than others, right?" Are some diets better then others? Absolutely. Some diets are healthier then others, some diets are better at preserving lean body mass, some diets are better at suppressing appetite - there are many differences between diets. However, while most of the popular diets will work for taking weight off, what is abundantly clear is that adhering to the diet is the most important aspect for keeping the weight off long term.

What is a diet?

A diet is a short term strategy to lose weight. Long term weight loss is the result of an alteration in lifestyle. We are concerned with life long weight management, not quick fix weight loss here. I don't like the term diet, as it represents a short term attempt to lose weight vs. a change in lifestyle. Want to lose a bunch of weight quickly? Heck, I will give you the information on how to do that here and now for no charge.

For the next 90 to 120 days eat 12 scrambled egg whites, one whole grapefruit, and a gallon of water twice a a day. You will lose plenty of weight. Will it be healthy? Nope. Will the weight stay off once you are done with this diet and are then forced to go back to your "normal" way of eating? Not a chance. Will the weight you lose come from fat or will it be muscle, water, bone, and (hopefully!) some fat? The point being, there are many diets out there that are perfectly capable of getting weight off you, but when considering any eating plan designed to lose weight, you must ask yourself:

"Is this a way of eating I can follow long term?"

Which brings me to my test: I call it the "Can I eat that way for the rest of my life?" Test. I know, it does not exactly roll off your tongue, but it gets the point across.

The lesson here is: any nutritional plan you pick to lose weight must be part of a lifestyle change you will be able to follow - in one form or another - forever. That is, if it's not a way of eating you can comply with indefinitely, even after you get to your target weight, then it's worthless.

Thus, many fad diets you see out there are immediately eliminated, and you don't have to worry about them. The question is not whether the diet is effective in the short term, but if the diet can be followed indefinitely as a lifelong way of eating. Going from "their" way of eating back to "your" way of eating after you reach your target weight is a recipe for disaster and the cause of the well established yo-yo dieting syndrome. Bottom line: there are no short cuts, there is no free lunch, and only a commitment to a lifestyle change is going to keep the fat off long term. I realize that's not what most people want to hear, but it's the truth, like it or not.

The statistics don't lie: getting the weight off is not the hardest part, keeping the weight off is! If you take a close look at the many well known fad/commercial diets out there, and you are honest with yourself, and apply my test above, you will find most of them no longer appeal to you as they once did. It also brings me to an example that adds additional clarity: If you have diet A that will cause the most weight loss in the shortest amount of time but is unbalanced and essentially impossible to follow long term vs. diet B, which will take the weight off at a slower pace, but is easier to follow, balanced, healthy, and something you can comply with year after year, which is superior? If diet A gets 30 lbs off you in 30 days, but by next year you have gained back all 30 lbs, but diet B gets 20 lbs off you in the next 3 months with another 20 lbs 3 months after that and the weight stays off by the end of that year, which is the better diet?

If you don't know the answer to those questions, you have totally missed the point of this article and the lesson it's trying to teach you, and are set up for failure. Go back and read this section again...By default, diet B is superior.

Teach a man to Fish...

A well known Chinese Proverb is - Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime.

This expression fits perfectly with the next essential step in how to decide what eating plan you should follow to lose weight permanently. Will the diet plan you are considering teach you how to eat long term, or does it spoon-feed you information? Will the diet rely on special bars, shakes, supplements or pre-made foods they supply?

Let's do another diet A vs. diet B comparison. Diet A is going to supply you with their foods, as well as their special drink or bars to eat, and tell you exactly when to eat them. You will lose - say - 30 lbs in two months. Diet B is going to attempt to help you learn which foods you should eat, how many calories you need to eat, why you need to eat them, and generally attempt to help teach you how to eat as part of a total lifestyle change that will allow you to make informed decisions about your nutrition. Diet B causes a slow steady weight loss of 8 -10 lbs per month for the next 6 months and the weight stays off because you now know how to eat properly.

Recall the Chinese proverb. Both diets will assist you to lose weight. Only one diet, however, will teach you how to be self-reliant after your experience is over. Diet A is easier, to be sure, and causes faster weight loss than diet B, and diet B takes longer and requires some thinking and learning on your part. However, when diet A is over, you are right back where you started and have been given no skills to fish. Diet companies don't make their profits by teaching you to fish, they make their money by handing you a fish so you must rely on them indefinitely or come back to them after you gain all the weight back.

Thus, diet B is superior for allowing you to succeed where other diets failed, with knowledge gained that you can apply long term. Diet programs that attempt to spoon feed you a diet without any attempt to teach you how to eat without their help and/or rely on their shakes, bars, cookies, or pre-made foods, is another diet you can eliminate from your list of choices.

Diet plans that offer weight loss by drinking their product for several meals followed by a "sensible dinner;" diets that allow you to eat their special cookies for most meals along with their pre-planned menu; or diets that attempt to have you eating their bars, drink, or pre-made meals, are of the diet A variety covered above. They're easy to follow but destined for failure, long term. They all fail the "Can I eat that way for the rest of my life?" test, unless you really think you can eat cookies and shakes for the rest of your life...Bottom line here is, if the nutritional approach you use to lose weight, be it from a book, a class, a clinic, or an e-book, does not teach you how to eat, it's a loser for long term weight loss and it should be avoided.

The missing link for long term weight loss

We now make our way to another test to help you choose a nutrition program for long term weight loss, and it does not actually involve nutrition. The missing link for long term weight loss is exercise. Exercise is the essential component of long term weight loss. Many diet programs do not contain an exercise component, which means they are losers for long term weight loss from the very start. Any program that has its focus on weight loss but does not include a comprehensive exercise plan is like buying a car without tires, or a plane without wings. People who have successfully kept the weight off overwhelmingly have incorporated exercise into their lives, and the studies that look at people who have successfully lost weight and kept it off invariably find these people were consistent with their diet and exercise plans. (4)

I am not going to list all the benefits of regular exercise here, but regular exercise has positive effects on your metabolism, allows you to eat more calories yet still be in a calorie deficit, and can help preserve lean body mass (LBM) which is essential to your health and metabolism. The many health benefits of regular exercise are well known, so I won't bother adding them here. The bottom line here is, (a) if you have any intentions of getting the most from your goal of losing weight and (b) plan to keep it off long term, regular exercise must be an integral part of the weight loss strategy. So, you can eliminate any program, be it book, e-book, clinic, etc. that does not offer you direction and help with this essential part of long term weight loss.

Side Bar: A quick note on exercise:

Any exercise is better than no exercise. However, like diet plans, not all exercise is created equal, and many people often choose the wrong form of exercise to maximize their efforts to lose weight. For example, they will do aerobics exclusively and ignore resistance training. Resistance training is an essential component of fat loss, as it builds muscle essential to your metabolism, increases 24 hour energy expenditure, and has health benefits beyond aerobics.

The reader will also note I said fat loss above not weight loss. Though I use the term 'weight loss' throughout this article, I do so only because it is a familiar term most people understand. However, the true focus and goal of a properly set up nutrition and exercise plan should be on fat loss, not weight loss. A focus on losing weight, which may include a loss essential muscle, water, and even bone, as well as fat, is the wrong approach. Losing the fat and keeping the all important lean body mass (LBM), is the goal, and the method for achieving that can be found in my ebook(s) on the topic, and is beyond the scope of this article. Bottom line: the type of exercise, intensity of that exercise, length of time doing that exercise, etc., are essential variables here when attempting to lose FAT while retaining (LBM).

Psychology 101 of long term weight loss

Many diet programs out there don't address the psychological aspect of why people fail to be successful with long term weight loss. However, quite a few studies exist that have looked at just that. In many respects, the psychological aspect is the most important for long term weight loss, and probably the most underappreciated component.

Studies that compare the psychological characteristics of people who have successfully kept the weight off to people who have regained the weight, see clear differences between these two groups. For example, one study that looked at 28 obese women who had lost weight but regained the weight that they had lost, compared to 28 formerly obese women who had lost weight and maintained their weight for at least one year and 20 women with a stable weight in the healthy range, found the women who regained the weight:

o Had a tendency to evaluate self-worth in terms of weight and shape

o Had a lack of vigilance with regard to weight control

o had a dichotomous (black-and-white) thinking style

o Had the tendency to use eating to regulate mood.

The researchers concluded:

"The results suggest that psychological factors may provide some explanation as to why many people with obesity regain weight following successful weight loss."

This particular study was done on women, so it reflects some of the specific psychological issues women have - but make no mistake here - men also have their own psychological issues that can sabotage their long term weight loss efforts. (6)

Additional studies on men and women find psychological characteristics such as "having unrealistic weight goals, poor coping or problem-solving skills and low self-efficacy" often predict failure with long term weight loss. (7) On the other hand, psychological traits common to people who experienced successful long term weight loss include "...an internal motivation to lose weight, social support, better coping strategies and ability to handle life stress, self-efficacy, autonomy, assuming responsibility in life, and overall more psychological strength and stability." (8)

The main point of this section is to illustrate that psychology plays a major role in determining if people are successful with long term weight loss. If it's not addressed as part of the overall plan, it can be the factor that makes or breaks your success. This, however, is not an area most nutrition programs can adequately tackle and should not be expected to. However, the better programs do generally attempt to help with motivation, goal setting, and support. If you see yourself in the above lists from the groups that failed to maintain their weight long term, then know you will need to address those issues via counseling, support groups, etc. Don't expect any weight loss program to cover this topic adequately but do look for programs that attempt to offer support, goal setting, and resources that will keep you on track.

"There's a sucker born every minute"

So why don't you see this type of honest information about the realities of long term weight loss more often? Let's be honest here, telling the truth is not the best way to sell bars, shakes, books, supplements, and programs. Hell, if by some miracle everyone who read this article actually followed it, and sent it on to millions of other people who actually followed it, makers of said products could be in financial trouble quickly. However, they also know - as the man said - "there's a sucker born every minute," so I doubt they will be kept up at night worrying about the effects that I, or this article, will have on their business.

So let's recap what has been learned here: the big picture realities of permanent weight loss and how you can look at a weight loss program and decide for yourself if it's for you based on what has been covered above:

o Permanent weight loss is not about finding a quick fix diet, but making a commitment to life style changes that include nutrition and exercise

o Any weight loss program you choose must pass the "Can I eat that way for the rest of my life?" test,

o The weight loss program you choose should ultimately teach you how to eat and be self reliant so you can make informed long term choices about your nutrition.

o The weight loss program you choose should not leave you reliant on commercial bars, shakes, supplements, or pre-made foods, for your long term success.

o The weight loss program you choose must have an effective exercise component.

o The weight loss program you choose should attempt to help with motivation, goal setting, and support, but can't be a replacement for psychological counseling if needed.

Conclusion

I want to take this final section to add some additional points and clarity. For starters, the above advice is not for everyone. It's not intended for those who really have their nutrition dialed in, such as competitive bodybuilders and other athletes who benefit from fairly dramatic changes in their nutrition, such as 'off season' and 'pre-contest' and so on.

The article is also not intended for those with medical issues who may be on a specific diet to treat or manage a specific medical condition. The article is intended for the average person who wants to get off the Yo-Yo diet merry-go-round once and for all. As that's probably 99% of the population, it will cover millions of people.

People should also not be scared off by my "you have to eat this way forever" advice. This does not mean you will be dieting for the rest of your life and have nothing but starvation to look forward to. What it does mean, however, is you will have to learn to eat properly even after you reach your target weight and that way of eating should not be a huge departure from how you ate to lose the weight in the first place. Once you get to your target weight - and or your target bodyfat levels - you will go onto a maintenance phase which generally has more calories and choices of food, even the occasional treat, like a slice of pizza or whatever.

Maintenance diets are a logical extension of the diet you used to lose the weight, but they are not based on the diet you followed that put the weight on in the first place!

Regardless of which program you choose, use the above 'big picture' approach which will keep you on track for long term weight loss. See you in the gym!

References

(1) Truby H, et al. Randomised controlled trial of four commercial weight loss programmes in the UK: initial findings from the BBC "diet trials" BMJ 2006;332:1309-1314 (3 June),

(2) Michael D., et al, Comparison of the Atkins, Ornish, Weight Watchers, and Zone Diets for Weight Loss and Heart Disease Risk Reduction. A Randomized Trial. JAMA. 2005;293:43-53.

(3) Comparison of Diets for Weight Loss and Heart Disease Risk Reduction-Reply. Michael Dansinger. JAMA. 2005;293:1590-1591.

(4) Kruger J. et al. Dietary and physical activity behaviors among adults successful at weight loss maintenance. International Journal of Behavioral Nutrition and Physical Activity 2006, 3:17 doi:10.1186/1479-5868-3-17

(5) Byrne S, et al. Weight maintenance and relapse in obesity: a qualitative study. Int J Obes Relat Metab Disord. 2003 Aug;27(8):955-62.

(6) Borg P, et al. Food selection and eating behaviour during weight maintenance intervention and 2-y follow-up in obese men.Int J Obes Relat Metab Disord. 2004 Dec;28(12):1548-54.

(7) Byrne SM. Psychological aspects of weight maintenance and relapse in obesity. J Psychosom Res. 2002 Nov;53(5):1029-36.

(8) Elfhag K, et al. Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obes Rev. 2005 Feb;6(1):67-85

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6 tips for a weight loss plan

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The first step for healthy weight loss is to create some sort of weight loss plan.

I know that sounded a little vague, but your weight loss plan does NOT have to be something that only NASA could understand or approve.

Your weight loss plan should include such simple things as what activities (exercise) you are going to indulge in, when, where, and so on.You will want to outline your weight loss goals, long term goals as well as short term goals.You will need to outline what your strategy will be for nutrition ... notice I DID NOT say "diet"!

Why have a formal, or at least semi-formal, weight loss plan?

It has long been known to those who are successful in business, sports, entertainment, motivation, and other areas, that one way to improve your chances of success is to sit down and write out where you are, where you want to be, and how you are going to get there.

It is easier to plan for weight loss or any other goal related activity if there exists a clear picture of starting points, ending points, and how you intend to move from one point to the other.It is very easy to start a weight loss program or any other activity with intense motivation and a flurry of lofty plans only to lose site of the objective or to be led down paths by unproductive daily activities and the blurring effect of time.

Here are a few tips to consider when putting together YOUR personal weight loss plan:

1. Make your weight loss goals realistic:

Wanting to weigh what you weighed in high school is, for most of us at least, unrealistic. Using some movie star's weight or a relative's weight as your goal is also possibly fill up to actually accomplishing effective weight loss. Each of those people arrived at THEIR weight by a combination of genetics, diet, and exercise which may not apply to you at all!

Most people do not realize that a healthy weight loss program should, for most people, result in a weight loss of only a pound a week or so.To many who have been striving for years to lose weight, this may seem a depressing statement. However, let me put it in perspective.

I have a close friend who was so desperate to lose weight that she opted for gastric bypass surgery.She weighed 340 lbs at the time of the surgery. When the doctor was her briefing on what to expect, she learned that even with surgical intervention, she would probably only lose about 70 lbs in her first year. That works out to 1.35 lbs a week, which would be a healthy weight loss that most people could achieve through a combination of physical activity and proper nutrition. The doctor also informed my friend that she would continue to lose weight over the following years until she reached some new level which would be determined by genetics, nutrition, and activity. This is the same expectation that anyone bypassing the bypass and opting for a healthy weight loss program could expect.

Finally, unrealistic weight loss goals insure failure, while an average of a pound a week over a period of a year is relatively easy to attain with motivation and effort.

2. Do not focus on weight loss:

I know that sounds strange since your goal IS weight loss, but it is easy to see failure if you are only looking for weight loss. For example, people's weight fluctuates from day to day and even within the day itself. A temporary setback where weight is regained becomes inflated if viewed against the background of only weight loss. However, if your goal is to do the things which are going to make you healthy, for example, then those few days of overeating at Thanksgiving may be more excusable in your own heart if you know that you have been taking your walks, or have cut your use of sugar, or are still taking action in some other form.

This is something that should be considered in your weight loss plan.How are you going to make your life better overall?How many ways can you approach "weight loss"? Do not make it your goal to lose so many pounds this week. Rather, set a goal to walk so many minutes, Elevator so many pounds, garden for so many minutes. That way, even if your weight does not change that much in that period or even goes in the wrong direction, you still know that your body is benefiting from the parts of your weight loss plan that you are still in touch with.

NOTE: People who start exercising as part of their weight loss program often experience a weight GAIN somewhere in the first few weeks of their new exercise experience.THIS IS PERFECTLY NATURAL! If you have just begun exercising to lose weight and experience a weight gain, this should be only temporary, and is most commonly caused by your body adding muscle mass faster than it loses fat.

3. Plan to go slow:

I don't know if there is a statistic somewhere that demonstrates how many people drop out of their weight loss program due to stress, strain, pain, or just plain burnout.However, I have experienced it myself, I have read about it, and I know it has happened to people. Sometimes the simplest statements are most true.One that you will often hear is, "It took years for your body to get this way, and you cannot change it overnight."This is so true.Also, take into consideration that, even though you might not be SEEING significant changes, if you are taking the steps that you have outlined in your weight loss plan, your body is adapting inside, in places you cannot see, but it is repairing and preparing to move to higher levels of fitness and health.

4. Plan to measure your progress:

I know I said not to stress so much about the weight loss, but you do need to see what is going on.You don't have to concentrate exclusively on pounds lost, however.If you can walk farther this week than you could two or three weeks ago, you are pro gres processing.Hopefully, in another two weeks, you will be walking farther, or faster.If, at the start of your weight loss program you could only exercise for five minutes at a time, and now you can exercise for 15 minutes, that is progress, isn't it?That's an accomplishment and is something you should be proud of.

NOTE: One measurement of progress in a weight loss program is quite simply "size".Two weeks into a weight loss program, you might actually have gained weight, for example, as I pointed out a few paragraphs ago.However, if your clothes are is losing, or you need to buy smaller clothes, or friends are coming up and asking, "Have you lost weight?" these are good signs that your program is working even if your scales haven't gotten the news yet.

5. Plan to stay motivated:

One of the most common obstacles that knock people off their weight loss program is loss of motivation.The drive and excitement that gets you started is very seldom still around when you lace up your walking shoes for what seems like the 100 millionth time and have only lost two lbs.

Including your reasons for losing weight, the emotional and perhaps physical triggers that got you started in the first place, as part of your written weight loss plan gives you a means of reinvigorating your desire to achieve your goals.We often forget how we felt and what we believed at the start of such a journey, and being able to pull out the paper and review the dreams and expectations can bring us back up to that original level, or at least remind us of what we are enduring this for.

I used to be an instructor for a major national corporation, and one thing that I and other instructors would tell our students, to achieve their goals, they had to, "plan their work, and work their plan."

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How effective is weight loss surgery of it?

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For severely overweight individuals that have failed to see results from diet and exercise alone, weight-loss surgery has become the safest and most effective means of achieving significant weight loss. In fact, studies have shown that with diet and exercise alone, nearly 95% of obese patients will gain back all the lost weight within 5 years. On the other hand, long-term success rates for weight-loss surgery – including the LAP-BAND procedure-are remarkably high, allowing patients to maintain a loss of between 50-70% of their excess body weight.Though there are many factors that can impact an individual patient's weight-loss success, weight-loss surgery is simply the most effective long-term weight loss and healthy lifestyle solution for severely obese patients.

Studies show that most patients that undergo weight-loss surgery will lose between 50-70% of their excess body weight within the first three years following their procedure.Those that undergo gastric bypass surgery will lose excess body weight more rapidly in the first 12 months than those that choose LAP-BAND surgery. However, gastric bypass patients typically experience a greater number of complications and side effects than LAP-BAND patients, as the LAP-BAND procedure allows for more gradual and natural long-term weight loss.

From a clinical perspective, a weight-loss surgery is considered successful when the patient loses at least 50% of their excess body weight and keeps the weight off for at least five years. While important lifestyle changes need to be made to ensure that the weight loss is maintained in the long term, studies have shown that most weight loss surgery patients are able to maintain a 50-60% excess body weight loss of 10 years after the surgical procedure.However, it is important to note that a weight loss of just 10% of total body weight can begin to have positive health effects in resolution of obesity-related condition like asthma, gastric reflux (GERD), and diabetes. As weight-loss surgery is usually performed on patients that are at least 75-100 pounds overweight or have a Body Mass Index (BMI) of at least 35 with a health condition, overall weight loss can range anywhere from 40 pounds to over 100 pounds.But the patient is really the leader behind achieving these results.

While patients will certainly look and feel better after weight-loss surgery, there are also numerous health benefits associated with successful weight loss. In most cases, health conditions that develop as a result of excessive body weight or are worsened by obesity can be improved upon or, in some cases, remedied by weight-loss surgery.

But there are other ways to measuring success with weight-loss surgery, like the LAP-BAND System. For instance, many weight loss surgery patients take great pride in being able to perform certain activities that may not have been possible for a number of years, like crossing their legs, bending over to tie a show, walking up stairs without being easily winded or sitting comfortably in an airplane seat.

While most patients that undergo weight-loss surgery experience incredibly positive results, there are many factors that can impact the overall success of an individual patient's procedure and follow-up treatment.Here are some important factors to consider as you try to determine whether weight loss surgery is right for you.

Pre-surgery Weight

Generally speaking, the higher a patient's pre-surgery weight or BMI excess weight, the more the patient can lose after surgery. However, recipients of weight-loss surgery with less excess body weight will eventually come closer to their ideal weight when committed to long-term diet and exercise. Also, resolution or improvement in obesity-related diseases can occur with even moderate amounts of weight.Often many diseases can become closer to cured than improved with earlier intervention at a lower weight.

Overall Health

While pre-existing health conditions can impact the overall success of weight-loss surgery (for instance, patients with type 2 Diabetes typically lose less excess body weight after surgery), studies have shown that many ailments linked to obesity are either improved upon or fall into remission after a successful procedure.For instance, a 2000 study performed on 500 weight loss surgery patients showed that nearly 96% of health conditions associated with obesity-such as high blood pressure, depression, sleep apnea, back pain and diabetes-improved greatly following loss of excess weight and long-term commitment to diet and exercise.

Surgical Procedure

As there are potential risks and complications associated with any surgical procedure, potential patients should always seek to have their weight-loss surgery performed by a trusted medical staff.Prospective patients should inquire about their surgeon's success rates with weight-loss surgery and listen to the experiences of former patients.Additionally, a patient's weight-loss success may also be affected by the quality of post-surgery care and counseling provided by their bariatric outpatient facility.

Diet and Exercise

As diet and exercise are two of the most important factors in any weight loss plan, patients with the physical ability to exercise after weight-loss surgery have increased chances of meeting their goals.To maintain the weight loss achieved by surgery, both exercise and healthy eating habits must become integral parts of a patient's lifestyle.

Commitment

The ability to remain committed to suggested dietary guidelines, exercise regimens and any follow up care recommended by the bariatric outpatient facility is important for both short-term weight loss and long term weight management.

Motivation

Patients that are motivated to lose weight and willing to follow through with diet and exercise prior to receiving weight loss surgery may experience greater levels of success immediately following the procedure and in the long term.Most people did not find themselves severely obese overnight.It took years to reach that weight and therefore patients should be patient with the weight-loss process, which will also not occur overnight.Successful patients find small victories along the way to celebrate and stay motivated.

Support

As weight-loss surgery will require some time away from everyday activities, it is important to have the support of family, friends and coworkers before undergoing any surgical procedure.Furthermore, as the ongoing weight-loss process following bariatric surgery may require a certain level of emotional support, prospective patients may want to establish a support network-including friends and family members that can join in on exercise and healthy eating.

Considering that significant weight loss can not only remedy many health concerns, but also improve an individual's quality of life, the potential benefits of weight-loss surgery are plentiful.For severely overweight individuals that are unable to lose weight through diet and exercise alone, weight-loss surgery is the most effective method of losing weight and keeping the weight off.

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Weight loss: Customize, personalize, a new impetus for!

You know you are weighted, err, more than enough been waiting for. So would you yourself began on a weight loss programs and treatments. In all likelihood, you should get yourself design with those who you really hit quick weight loss tips.

So you sweat and strain with your chosen weight loss program, maybe ecstatically as at the beginning. definitely getting your body all the pain with all of your joints and knuckles crack of epic proportions if ungreased door hinges of horror movies.

Looking for yourself in the mirror, you cringe at the sight of this blob staring back at you miserably still with the extra flabs flit around somewhere there. You sigh in despair.What happened to the weight loss program which promised to your body to whistle-ACE form sculpture? you screaming in despair. You know that you have just weigh-, err, road again that some weight-loss pseudo-masters.

Truth is, we tend to the pattern of the mentality of our weight loss after the mentality of a backyard fitness instructors. We ourselves with the statement of the centuries-old torture "no pain, no gain. Let's face it, while it did wonders for Rocky, it certainly got him paralyzed (or killed) in the final image.

We are not a Rocky.We are the ordinary people with not-so-ordinary daily affairs. some are multi-task as the housewife who heads do diapers in one hand, pitching copies in the other, while tantric massage to apply it to her hubby with her feet. She is very troubled between go for weight loss surgery and weight loss pills.

"No pain, no gain" is foolish macho and downright false. Of course, there are bound to any inconvenience when you're just getting started with your own weight loss program, and later as you begin to reach out to the new goals of the weight loss.

But there is an important difference between the discomfort and pain. Learning. Listen to your body, saying, "moderation in all things." Pain means damage. Pain makes you stop the weight loss program.

If you are not of your chosen program weight loss exercises, not will you stick with it. it will be a daunting task, you will become slack off and finally give the whole weight loss program. Tailored to your weight loss exercise to yourself, not about what others are doing or some false image generated from inside or outside.Of course, if you just started, weight loss can seem like a chore.But appearances are not always reality.Realize that your body and mind always prefer a couch potato and at the thought of the effort in the weight loss program, rebels so you have to any form of exercise an opportunity to grow on you before you analyze or it for you or not! the key is to weight loss exercise in the game and you will succeed and continue to exist.Lack of joy makes you stop.

So spice up your own programme of the weight-loss exercises by customizing it according to your needs of our own to lose weight.Variety is still the spice of weight loss. you should'nt be satisfied only pounding the pavement or sweat it out in a gym.Diversity is you know how much you are able. play, pick and choose, experiment with your own custom personal weight loss program.

Some weight loss exercises you choose from the following, trying to get your heart rate to about 70 per cent of your maximum safe. you can do that by using this formula: 220-age is equal to the maximum safe. keep it in this case for a solid half an hour. don't go above the 85% rate for more than a few minutes at a time. of course, find heart rate in strength builders such as weight lifting.

Note: the numbers are calories burned for a 110-Pounder. a 154-Pounder gun, it is necessary to add for another 28% for this song, while a 198-ponder 55% have to add.

Hiking: calories burned at 2 mph is 145 per hour; 3 mph 235 per hour is 5 mph 435 per hour.

Jogging: Calories burned at 5 mph is 530 per hour that roughly about a mile from 12 minutes.

Jumping rope: calories burned is 600 calories per hour.

Swimming pool: 30 meters per minute (about a round of an Olympic-size swimming pool), calorie consumption is 330 per hour.

Water walking: is 360 calories burned per hour in a quick game.

Cycling: calories burned at 10 mph is 390 per hour.

Aerobic dancing: for low effect, calorie consumption per hour and is 240 for moderate impact, 350 per hour.

Square Dancing: 350 calories burned and up way up!-per hour.

Table tennis: calories burned is 450 hours.

Rowing: calories burned is 600 per hour.

Cross country skiing: calories burned at 10 mph is 600 per hour.

Weight Lifting: calories burned is 250 per hour.

Martial Arts: calories burned is 620 per hour.

You really do not know what you want if you try it and if you haven't tried it are not correct. Try mixing gardening with walking, housework rowing, cycling, dancing with weight lifting with martial arts, table tennis with cross-country skiing, out with team sports indoors, with solitary sport. Without race, people get bored and they stop old.. Boredom makes people stop.

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Find out how a Quick Weight Loss can be a Healthy Weight Loss-phase I

How can a rapid weight loss also a healthy to lose weight? Honestly, this is thinking about your mind, you are miles ahead of the majority of people who are interested in weight loss today. In fact, the idea where it is most weight loss viewfinder, "How can I have a quick weight loss?" There is absolutely no question of a healthy weight to lose! The problem is that everyone wants the results, but don't care about what they need to do to get there. More importantly, they do not care about the long-term negative consequences that will follow their rapid weight loss. To your healthy weight loss and for it as well as a rapid weight loss, you need some fitness tuning changes to your body.

Now that we have found that your thoughts on how a quick weight loss also a healthy to lose weight, let's get you there! We're going to different things about your life and how to get the life. I will show you the paths that you need to take in order to achieve a healthy weight loss. You need to down those paths, one at a time.How good and how dedicated you are at the time of completion of the completion of those paths determine whether or not you have a quick weight loss. I will show you the tools to a healthy weight loss is also a fast weight loss, but you need to use them, and them well, for your healthy weight loss and rapid weight loss.

Step one, to your healthy weight loss and rapid weight loss, will be that some changes in your diet. You have to, and have to want, start with your diet. If you are a person with a minimal or non-existent amount of exercise a week, than try to tackle that step first be disastrous.If you're in the gym before dieting shortcomings, you will then feel a lot of fatigue during exercise and, where appropriate, dizziness, faintness, and extensive muscle pain and fatigue. to start stepping into a healthy weight to lose and rapid weight loss, you must start by giving your body the nutrients it needs. Otherwise, your quest for a healthy weight and rapid weight loss to lose that much more difficult, not to mention less enjoyable!

The diet change to start your healthy weight loss and fast weight loss journey is your daily food intake. There are three meals per day, each with a carbohydrates, fruit and vegetables, and a protein.These items should also be evenly proportioned for every meal. You need to get a lot of whole grains in your diet, so make sure your sources of whole grain carbs as often as possible. Make sure you also plenty of good cholesterol in your blood cholesterol. This means that you have to eat a variety of nuts, fish, their eggs and including olive oil in your diet. in fact, I recommend at least one meal a day, with a kind of fish. not only is it a good source of protein, but the Omega-3 oils that are included in bolder fish like salmon and mackerel are essential for a healthy and rapid weight loss, weight loss and healthy life.

Fitness tuning tips for your healthy weight loss and quick weight loss diet. In the morning I start my day with a fruit, a bowl of oatmeal and some bacon or sausage, followed by a multivitamin. For lunch, you will also need your lunch contains a source of protein and a carbohydrate vegetables plan. I have only fruit with my meal in the morning, due to the fact that the sugar will help you to start your day with the energy you need.Vegetables contain more vitamins and minerals than fruit and, therefore, for higher concentration in your diet. my food always contains a meat, pasta or potatoes, a Steamed vegetable or salad. The fiber of the fruit and vegetables will slow down the absorption of the carbohydrates in your body, and will allow you to absorbed carbohydrates before they can be saved as burn fat. By following this diet guidelines, your healthy weight loss also a fast weight loss. In addition, you have the energy to start with the following path to your healthy weight to lose and the rapid weight loss journey that will be found in phase II.

Believe it or not, your healthy weight loss and rapid weight loss plan includes snacks! To make sure that you have the needs of your body for phase II of your healthy weight loss and supports fast weight loss journey, you have two snacks between meals.I use constantly protein bars and protein shakes as my between the meal snack. However, I've also been known to use trail-mix with more notes than fruits.Your goal is to make sure that your body gets all of the proteins that are needed to support of the second phase of your healthy weight loss and rapid weight loss plan.If you ever find a desire for something sweet, you have a piece of fruit.Some fruit sugars of the more than others, such as bananas, pineapple, grapes, raisins and mangoes, and should be eaten sparingly.These are the desserts that lead to your healthy weight loss and rapid weight loss, not to mention a healthier you will help.

You have now completed phase I of your trip to your healthy weight loss and rapid weight loss.You are your fitness tuning process by ensuring that the food you in your body healthy and all the elements needed for a healthy life style of your body started. I will contain this article with phase 2 of your healthy weight loss and fast weight loss journey, but you will be able to find out more about the right diet and the benefits of do so by clicking on my website link below tuning fitness. you will be able to join my free membership website and access to all of the foods, diet and fitness information that I share with all my members from week to week. phase I of your healthy weight loss and fast weight loss journey today, and you will quickly lead to the results that you wish to begin.

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The ultimate Weight Loss Product guide

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Are you one of the many who may be tempted by advertisements for diet pills and other weight loss products promising easy, quick ways to lose weight? Were you aware that a simple 30 minute infomercial can cost anywhere from $80,000 to 120,000 dollars to make. Pretty crazy don't you think? Yet time and time again you see countless weight loss infomercials selling product after product.

Fad Diets and many diet pills are pitched by persistent advertising and many people, possibly even you will join the parade of followers. Yet 95% of the time, these weight loss products will prove to fail you once again -- leaving you with nothing but charges to your credit card and set-up to regain all those pounds. So why are people constantly and willingly paying their hard earned money for these weight loss products?

"Stop Throwing Your Hopes Into Every Weight Loss Product That Comes By"

We want you to stop being their guinea pigs and understand and realize just how many of these diet pills and other weight loss companies are cashing in at your expense. To help you avoid getting "trapped or suckered" into believing or choosing a weight loss product or service that does nothing but contribute and add to the problems.

Stop Getting Taken! The following factors are exactly what many weight loss products and services use and exploit in order to get you to buy into their utterly false claims...

Factor 1 -- HOPE

Hope is a good thing, you need hope. But the problem is that many times you have such high hopes that you put those hopes into anything, regardless if its legit or not. By putting your hopes of weight loss into products and services that are not providing the necessary means you need, your ultimately setting yourself up for failure and your hopes will get crushed. Have hope, just make sure you put your hope into the right service and don't let your strong sense of hope blind you into not seeing the red-flags and other lies.

Bottom Line -- Don't let your strong sense of hope make you believe things that are not true!

Factor 2 -- Emotion

Lets face it, your weight and appearance can be a touchy, emotional subject. And it should be, its your life! But how many times have you seen a weight loss infomercial where someone breaks down into tears while talking about how miserable they were when overweight and how deeply happy and relieved they are now ... and how they owe it all to that particular weight loss product or "revolutionary system." The product is doing this intentionally!

Weight loss products know you're emotional about how you look ... they also know that when your emotional, it causes you to act on impulse. They have a better chance to "hook- you" when you're emotional and "touched." Products try to stir up your emotion in an effort to get you to act impulsively and buy into their claims. You should be emotional about your health and the way you look, but don't let them use your emotion against you. Don't let your emotion blind you into not seeing the red-flags and real reason that they're really there -- to get the "2 easy payments of $39.99" out of you!

Factor 3 -- Marketing Savvy & Media

Just because you're constantly seeing weight loss ads and commercials for diet pills and the new "xxx diet" does not mean it works and is credible. Just because you see a celebrity hosting the weight loss infomercial or program (who has been generously paid off ... do you really think a movie star is going to do an infomercial for free?) does not mean it's effective. What it does mean is that they have thousands, if not millions of dollars to pay for advertising and marketing so they can get their product in front of you, be it radio, television, internet etc. so they can constantly "pitch you."

How affective is marketing? Recently, a diet pill company was making the bogus claim "take our weight loss pill and you can eat what you want and burn fat as you sleep" and made $152 million in profit over 3 short years by doing radio commercials at over 600 stations across the country! That is until the Government stepped in and cracked down! And all the restaurants that are adding the "new xxx diet approved" menus, all they're doing is trying to make money too! Restaurants know that people are willingly paying, so why wouldn't they add low carb diet dishes (even though the number of calories in these dishes are alarmingly high and will cause you to pack on pounds!)

Realize, that just because you see a weight loss product time and time again on the television or radio does not mean it will be effective in losing permanent weight. All these weight loss companies are trying to do is get their product in front of you over and over so it will be there when you're ready to buy. Many people make the mistake of assuming a product is credible simply because it's constantly on television.

Factor 4 - Repetition

Diet pills and other weight loss products figure they more they can get in front of you, the more likely you're going to buy it when that time comes. Lets face it, if you were interested in building a deck, when that time comes don't you think your going to choose the "smith deck company" that you saw time and time again on TV. Most people will simply use the one that's most convenient and right there. Many times people just pick the first product or service that comes to their head and have high hopes that everything will just work out. Unfortunately, many times it's no different with weight loss products.

This is exactly why you see the same infomercial every day, every hour of the day for like 1 month straight ... and then all of a sudden it's gone. They get in, make their money on desperate people looking to lose weight, and then they get out! And if you see it again in like 3-4 months down the road, this means they made a lot of money on it previously and are back to make more. They wouldn't be there if they weren't making money - period!

The product is trying to pound it into you head and keep coming at you because they know, the more you see it, the more likely you will be to buy it. Don't get suckered! Just because they are always there, does not mean it will help you.

Factor 5 - Pressure

This is a big one. The bottom line -- when people are pressured they act impulsively. Often times you put way to much pressure on yourself. In today's society so much emphasis is placed on health and appearance. People feel pressured to look a certain way and this is certainly the case with being overweight as people will do anything to lose weight. Weight loss products go out of their way to put additional pressure on you, knowing that it will cause you to act and buy. Many of the weight loss infomercials are very good at the art of getting you to believe that ... "finally this is it, the only product that's going to change your life!" The truth is that all they're doing is adding additional pressure.

Bottom Line -- Don't let the pressure you feel to lose weight allow you to buy into and believe false claims. A sense of urgency to lose weight is good, but don't feel so pressured that it causes you to act impulsively and spend your hard - earned money on the first thing you come across that sounds good. When you feel pressured, it will allow you to start believing and putting your hopes into things that are not true because you feel like "I need to do something about my weight and I need to do it now!" Weight loss products know this and that is what they are wanting you to do. Don't allow it and don't allow yourself to be one of their guinea pigs! It will just cost you in the end!

General Rules To Keep In Mind When

Dealing With Weight Loss Products

Be Realistic -- If there was a way to "lose 30 pounds in 30 days and keep it off" or "eat what you want and still lose weight" don't you think that we would all look like supermodels?

Use Common Sense -- If there were magic diet pills or easy way to lose weight and keep it off, don't you think the top movie stars and celebrities who make millions and millions of dollars would have it.

Allow Yourself To Believe Both Sides -- If you're going to make the mistake of believing the lies and fabrications many weight loss products are telling you, at least allow yourself to believe that they may indeed be "lying and deceiving you" as well. It's only fair that you allow yourself to look at both sides as this will help you to form a better judgment.

"If It Was That Easy..." Lets face it, if it was as easy as all these health and weight loss infomercials and ab contraptions make it, the statistic of 95% failing would not exist! There would be no problems. Don't believe their lies and fabrications

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READ MORE - The ultimate Weight Loss Product guide