How Many Calories Do I Need to Lose Weight?

Most people come up with a common question before joining any weight loss program as to “How Many Calories Do I Need to Lose Weight?” If you have been asking yourself the same question then you have come to the right place for the answer. In this article we are going to address this very important question since it has the ability to give you a realistic aim before starting on any weight loss program. First off, you must understand that there is no one answer fit all solution to this question because it depends on so many parameters such as sex, present health condition, medical history, workout regime etc. These parameters are not in any particular order and of course this list is not exhaustive by any means.

In order to understand how many calories you need to lose you must understand the basic functioning of the body. It all boils down to one simple principle of calorific deficit. Simply put, weight gain is a direct result of your body in-taking more calories than required and hence conversely weight loss occurs when you intake less calories than required by your body. In order to maintain weight, you must consume as many calories as expended by your body.

So in case you want to lose 2 pounds per week, without workout, then you need to have a deficit of about 1000 calories. In simple words, you must consume 1000 calories less than the requirement of your body in case you want to lose 2 pounds without workout of any kind. But how do you calculate the calorie requirement of your body?

This question is a little tricky and can be answered in multiple ways. However, we’ll take a very simple approach to this.

Whatever nutrients you consume, be they, fats, proteins or carbohydrates, they consists of calories. Your body needs these calories for performing several functions such as maintaining body temperature, respiration and heart pumping etc. This energy is known as basal energy since it is required for performing most basic functions in the body.

In addition to basal energy needs, your body also has an activity energy need which is required while performing any day to day activity. This can range from any household activity to any physical labor which you might do for fun (Sports or exercise) or for work (athlete or fitness professional, physical labor at work etc).

Last, your body also requires energy for digestion or breaking up of food particles and this energy requirement is termed as thermal effect of food. In simple words, thermal effect of food is the energy required for reactions occurring between the food molecules and the various life nourishing acids in the body.

Now to calculate the total energy requirement of your body you need to take into consideration all the three energies viz. basal energy needs, activity energy needs, and the thermal effect of food.

Now basal energy need is sex dependent. For women, its approximately 0.9 calorie for each kilogram of weight per hour whereas for men its 1.0 calorie for each kilogram of weight per hour. So if you’re a guy of 70 Kg, then your basal energy need is 70*1.0*24=1680 calories/day.

The activity energy need of the body depends on the level of activity you have in your day to day life. It varies from 30 percent to 100 percent of the basal energy depending upon how active you are. For example if you consider yourself to be a couch lover, sitting the entire time and doing nothing, then your activity energy need is 30 percent of the basal energy whereas if you are a professional athlete then its almost 100 percent. In case you’re a normal individual then your activity need is some 60 percent of your basal energy.

Lastly, the thermal effect of food is 10 percent of the sum of calories you have calculated for basal and activity energy need.

Finally, when you add all the basal, activity and thermal effect you will get the total calorie requirement of your body for one day. You will notice that it comes out to be close to 2500 calories for men and around 2000 calories for women.

Now that you have calculated the calorie requirement of your body for one day, you can see for yourself as to how much above the limit you are when it comes to calorie storage (as fat) after deducting the calories expended in your daily routine.

I Am 13 I Want To Loose Weight Fast

Without doubt, teenage obesity is fast becoming an American epidemic. Did you looked at yourself today and wondered that I am 13; I want to loose weight fast! If yes, then go through this short article since it will help you for the same.

First you need to understand that there’s no need to panic. I know what you will say to that; “I’m on the verge of becoming a subject of social contempt and you’re saying there’s no need to panic”. Trust me I understand what you mean, but you also have to understand that weight gain is a pretty natural phenomenon at this age. It’s a direct result of drastic hormonal changes which are occurring in your body at this stage. Having said that, if you still believe that you’re gaining weight at a phenomenal rate then here are a few tips to loose weight as a teenager:

1. Stop junk food.

There, I said it, plain and simple. I understand it’s easier said that done since junk diet is the latest teenage obsession. Moreover, aggressive marketing by MacD’s and others, in terms of providing “special offers” on their products makes it difficult to pass by. But you need to understand that the number of calories in junk foods is way more than required by your body. These extra calories will simply accumulate in your body causing you to gain weight. For guys, this weight usually gets accumulated in belly and arms whereas for girls; it will deposit in hips and thighs.

Having said the above, it doesn’t mean that you need to completely forbid yourself from fries and burgers. You can go for your favorite treat once in a while to celebrate on your weight loss success but remember discipline is the key.

2. Drink lots of water and don’t skip meals

Many teens believe that skipping meal will result in weight loss since their body will then burn the stored fat in place of intake food which will directly reduce their weight. This is simply not true since skipping meals can backfire tremendously. By doing so you are decreasing the metabolic rate of your body and hence it will burn less fat leaving you will little or no energy to do any meaning full work through out your day. Moreover you will feel tired, lazy and unfocused while going through your daily schedule.

Instead what you need to do is to drink a lot of water in addition to eating small meals. Water will increase the metabolic rate of your body and hence the food you eat will be burnt in less time. Water is also a natural purifier and hence your body will be purified in a natural way. Don’t let yourself to give in to the temptation of drinking soda or other soft drinks when you feel thirsty.

3. Exercise regularly

Let’s face it; you’re not going to lose weight if you are watching TV all day while munching popcorn buckets. You need to introduce at least some sort of exercise schedule in your daily routine. By this I don’t mean that you have to necessarily follow a strenuous workout by going to gym but rather a simple jog in the morning will also do the job. Point is, just get your bum off the couch and do some physical exertion. This will increase the metabolic rate of your body exponentially and soon you’ll become a twenty four hour fat burning machine.

There you have it. Three simple steps to lose body weight fast. Just follow these guidelines and you’ll have no problem in loosing a few pounds within 3 to 4 days. Of course if you need an hour glass figure then you need to take things even more seriously by focusing on a healthy diet and joining a proper gym.

The Ideal Bodyweight Burning Pills and Appetite Suppressant you possibly can find on the net nowadays

It is common understanding that weight reduction medications offer an array of benefits to the man or women who's fighting a battle versus over weight. The fat loss supplements that were produces in years past were not as effective and advantageous and the varieties that are being developed now. Many thanks for the in depth study done within the last five years, more recent substances with weight loss properties have come directly into picture for example Proactol. Majority of these ingredients are generally much better and way more helpful compared to those who had been known recently.

At the moment, the marketplace is undoubtedly over supplied with excess weight reduction supplements, with every one proclaiming to supply the top results. Nonetheless, not really every one of them remain true to their own statements. A lot of them times, it can be absolutely nothing but actually an empty offer. Subsequently, one has to be wise while picking out solutions and products claiming to become best fat burning pills.

Don't reach out for virtually any products and solutions, including weight burning supplements in excitement. This may result in nothing but reduction of tough earned cash. It can be absolutely essential to do a little study before buying bodyweight loss products. You absolutely need to know exactly how most of these supplements function and also if you are the fitting candidate for that. The majority of men and women, even though need to use these tablets for pounds lowering, are suggested not to by their medical professionals since these supplements are not fitted to all. This is why, make sure that you speak to your health professional in order to confirm you happen to be the ideal prospect for these tablets.

You will discover weight products from numerous organizations, with just about every of them utilizing a different list of ingredients. You should have the basic education of the compounds that may facilitate fat burning. This may assistance you choose the right supplement that can undeniably present results. This will likely make certain complete value for the bucks you may spend.

Such can result in a great deal of negative effects, mainly for men and women whose body system is really responsive to different components. There are certain tablets that will generate drastic fat reduction in a pretty short time. This really is mainly because they function on the thyroid glands and lead to hormonal adjustments. This might be extremely unsafe inside the in the future too and can result in long lasting hormonal imbalance. People have also encountered headache, nausea or vomiting, acne breakout, depressive disorder and also a large number of other side issues soon after eating the actual capsule. It really is crucial to know this in advance this means you may be prepared to admit it.

This really is one of the most significant element to remember whilst choosing the most beneficial pounds capsules. You possibly can get first hand opinions by asking family and friends for their view. In case you arrive at a dead end, consequently, it is possible to normally fall back on the web to supply you with data. Locate out concerning the supplier which sells it plus the comments of customers that have given it an attempt. This particular ought to give you a truthful suggestion.

With all these steps followed, you may be feel comfortable knowing that you'll acquire be able to buy the best weight supplements that may support you lose pounds.

Should you actually desire to get the best appetite suppressant then visit http://weight-loss-articles.net

Want To Lose Weight? Diet Loss Foods Fat

By searching on “lose weight diet loss foods fat”, I guess you want to know if there are natural foods, eating which can help you to lose weight. The answer is an emphatic yes and we’re going to find out about the same in this article.

Nature has provided us with several fat burning foods. These foods help in weight loss by burning more calories than those contained in the food itself. For visualization purposes, imagine what would happen if the food you consume is burning more calories (stored in fat cells) than stored in the food itself? You’re right; you’ll lose weight. The same principle is used by farmers who raise chickens or pigs by not feeding fat burning foods to them since they are sold by weight!

Juicy or citrus fruits are a rich source of fat burning foods. These foods also helps in “filling you up” since they have a high water content inherently built into the food. Tangerines, lemons, limes and oranges are some of the foods which fall into this category. These fruits also help in suppressing hunger cravings and hence you will eat less throughout the day.

Lean proteins can help in increasing your metabolic rate after ingestion. When your metabolic rate is increased then your body will digest more in small amount of time. Moreover, the stored fat in your body will also be removed due to quick digestion. Lean protein sources such as crab, lean red meat, shrimp, chicken breast, beans and lentils are some of the foods which can be included in every single meal.

Dairy products have now been scientifically proven to assist in weight loss by burning the accumulated fat cells in the body. Dairy foods are usually rich source of calcium which is a naturally occurring fat burner. But a word of caution here, only non-fatty dairy products should be consumed for weight loss purposes. Of course you cannot consume fat to burn fat! Some of the non fatty dairy products which help in weight loss are White (fresh) cheese, low-fat yogurt and non fat milk.

A modern way of stimulating your body for weight loss is to try sugarless gum. A general misconception is that a sugarless gum increases your appetite but rest assured this notion is completely baseless. You can keep a pack of mints or sugarless gum handy to prevent yourself from putting something caloric into your mouth. It also provides a nice solution to satisfy the cravings of your taste buds.

Before joining any weight loss program, you must be aware as to how the natural processes in your body are working. There are a plethora of weight loss diets in the market and without a proper understanding of your body; you’ll find it difficult to make a well informed and correct choice since different diets work differently depending on your weight condition and medical history.

A new and revolutionary diet which has become quite popular on internet is the fat loss 4 idiots diet. This diet works on the principle of calorie shifting which is a remarkably new and revolutionary concept in itself. This diet comes with a diet generator calculator which automatically calculates an 11 day diet schedule based on your specific needs. The diet recommended by the diet calculator is purely natural with no side effects. Hence it’s a great way to save your self a lot of time, agony and pain in selecting the right fat loss foods.

Required protein powders and dietary supplements at affordable price ranges from major web site

Necessary protein powder are an effective signifies of supplying your body with an required nutrient that is definitely necessary for recovery as well as muscular improvement. Utilised by large numbers all over the world, protein dietary supplements offer an effectual signifies of introducing extremely fast acting protein into your body in an beneficial way. The leading exponents of sports products which has an valued popularity is definitely the well-known www.bulksupplementsdirect.co.uk, an on the internet sports health supplements resource that offers quality products and solutions along with affordability.

Protein powders and whey protein nutritional supplements are ordinarily utilised by athletes and women who would like to deliver their health with additional support and nutrients. Readily available in a number of choices, protein supplements can massively boost the efficiency and also recovery after time periods of physical exercise as is evident through diverse studies. Just like all items, excellent can vary that is the key reason why Bulk dietary supplements direct ensure the high-quality of the product they offer by researching over various months, the offered supplements. When reviewing the supplements they consider flavor, protein content and general quality as well as it's ability to combine with further substrates. It's this kind of amount of quality control that helps to ensure that the solutions supplied by this business are seen as the greatest readily available in European countries. Within the pages of this web site, they provide you with a wi de range of protein dietary supplements and powders, which include their very own flavouring systems, which have discovered favour with consumers. One of the essential features of the features obtainable on the web site is definitely the capacity to secure a sample of the nutritional supplements for a nominal quantity, which provides the consumer with the option to test a small volume prior to a larger order. When the order is placed the nominal volume paid for the initial sample is refunded.

The bulk supplementations direct webpage is an helpful repository of sports dietary supplements at bulk price ranges. The web site presents a wide range of nutritional vitamin supplements all using the common style of affordability, but accompanied by a guarantee of quality. All the items are shown with imagery, valuable in-depth product descriptions as well as right away watchable recommendations. The interest to fine detail isn't only obvious inside of the goods which they provide but also inside of the internet pages of the site, with a straight forward yet powerful page layout, which is both a user-friendly and efficient.

Revolutionary webpage offers really advanced supplementations

Several of us take health supplements in certain shape or form, whether to produce additional nutrients that are certainly not within our each day diet or included in a fitness regime to present additional impetus to our exercise routines. Nutritional health supplements can selection from a large assortment of distinct products, all with the very same aim of providing the entire body with fundamental elements that supply health and fitness gains or specific actions. One of the major companies providing a wide variety of supplementations is www.bulksupplementsdirect.co.uk.

The net abounds using a assortment of web sites that present nutritional supplements in certain shape or form. Nonetheless, the actual main problem is usually that several from the heallth supplements are usually substandard as well as provide very small advantage, this particular was one from the number one good reasons that Bulk supplements Direct was established in 2007. Their aim is always to present a step ahead nutritional supplements at cost-effective prices. With over 80 years of practical knowledge in training and nutrition, they present a wealth of know-how that is absolutely incomparable. Their particular straightforward idea is always to present top quality of product, value for bucks and also creativity, all of which they achieve with distinction.

The on the net appearance of this innovative firm provides a large array of nutritional supplements, all of which are guaranteed to be efficient. The selection consists of anything from amino acids, through to protein blends and includes weight loss products. In various situations, the supplements on offer have been previously tested by the company themselves, using a certificate of analysis accessible for download. This process is in place to make certain that only the highest level of quality solutions are accessible through the internet site. In addition to this, the firm provide a first rate level of customer service, that is testified via the expanding amounts of visitors as well as referrals.

Using the financial restrictions which several folks are feeling within the recent environment, www.bulksupplementsdirect.co.uk offers an opportunity to get superior items at very affordable price ranges, ensuring that the actual well being advantages that may be reached aren't missed because of financial problems. Their web page is an efficient repository, detailing a broad array of solutions that provide the consumer an powerful online resource in which to purchase good quality supplements at cost effective price ranges.

For further details visit http://www.bulksupplementsdirect.co.uk

How Can I Lose Weight in 2 Weeks? Here's Your Sure Fire Solution

Did you looked in the mirror today and failed to recognize the person you saw? Are you wondering as from where this pot belly came into your mid section? Oh my god, you screamed: "How Can I Lose Weight in 2 Weeks?" Don’t worry, two weeks is a reasonable window to reduce your weight by a noticeable amount but first you need to know as to what not to do in pursuit of reducing your weight.

Forget about the tempting diet pills and the latest food fad to reduce your weight. These things will do you more harm than good. I hope you know that most of these diet pills will simply squeeze the water out of your body cells to trick you into thinking that you have lost considerable weight. Sadly though, you will regain the same in half a sneeze before even shutting your eyes! Moreover there is no need to waste your time and energy over such products which are doomed to fail since they are out of step with human physiology.

Also, remember that loosing weight does not equate to starving yourself like the kids of some impoverished country you saw in those WHO ads! On the contrary, such approach is bound to react back on your body by making you even fattier once you return to your normal diet. Get this notion out of your head that starvation or prolonged fasting is your sure shot ticket to an hour glass body. Further more, there is also no need to go for a low carbohydrate diet since it will leave you with no or little energy to do any meaningful work through your day. Additionally, your nutrition cycle will be hampered and hence your body will soon force you to revert back to your old eating habits.

Now that we are through with all that, let’s see as to what exactly you need to do to lose weight in two weeks.

First off, you must learn to take small meals throughout your day. By this I mean eating 5 to 6 small meals after every 2 to 3 hours. But eating a large number of meals doesn’t mean that you can eat whatever you wish in a heartfelt quantity. Each of your small meal must comprise of foods containing easy to burn calories and hence you need to stay away from any kind of junk or fast food since the calorie content in these foods is not easy to burn and hence get stored as fat inside the body.

Now in addition to focusing on your diet, you also need to make some room for exercise in your daily schedule since you are looking for loosing weight in a small window of two weeks. You daily sessions must consist of resistance training and not just regular aerobics. If you’re a sort of person who believes that exercising with weights is not your cup of coffee then you can introduce daily running or long walking sessions in your workout program. Remember you need to be a little harsh on yourself since you are looking for a quick and healthy weight loss solution. You can augment your walking with daily cycling, swimming or any other sweat draining sport of your liking.

How to acquire Six Pack Abs - Fast and Efficient

One day I woke up and requested myself how to get a six pack rapid and virtually immediately. Soon after exploring several exercises and health plan I found an answer of my issue. It's impossible for everyday people much like me and also you to obtain six pack abs as rapid as you wish to. Probably models with a fitness professional and practically nothing to do than think of their workout program can achieve it rapid.

Nevertheless they all should work incredibly difficult to acquire a flat stomach which includes a six pack. Clearly, after I opened up my thoughts to the current answer I believed alright, then it will need some time along with a lot of sweat to reach my intention. So, what could I only say, I launched a six pack physical exercise system that I created by myself. Every early morning 30 sit ups and every single night time just before going to bed yet again ten situps.

I did that approximately four weeks every day to acquire 6-pack abs quickly. Nevertheless it wasn't that beneficial. Okay, I observed some results but without going on a diet along with a better fitness system I did not discovered a way to obtain in shape exactly how I wanted.

Therefore I planed to accomplish some weight loss and going on a diet to get rid of belly fat inside midsection of my body system. I believed it would help me to determine my 6-pack inside mirror as fast as feasible. And naturally you have to do some diets to see your ab muscles. Consume a whole lot of drinking water and also eat fruits and vegetable. Meat as well as sea food to assist your muscle building in a rapid way. You could have to follow you strategy to ensure success that's a fact. To get fit and healthy you could have to become perfectly self-disciplined and you could have to determine the long run success when you're beginning your fitness method.

In conclusion I'm able to point out that the crucial issue is the work out system you decide on for getting your 6-pack abs rapidly. You will find a whole lot of training programs to opt for from and you've got to make your research to locate the right one for you personally. This particular has made it easier for me to reach my personal target. Should you want to get a six pack then just get it done.

Quick Diets For Weight Loss

In todays fast pace world, health conscious people are regularly looking for top exercises for Quick Diets For Weight Loss

. While regular exercise regimen is the best way to maintain your health and look attractive, it is also one of the best ways to lose body weight in a healthy manner.

Before undertaking any exercise program, make sure that you are aware of your body mass index (BMI). It is basically a ratio of your body weight to your height. There is a healthy BMI range defined for every individual according to his height. In case you are above this range then you must do some of the below mentioned exercises according to Quick Diets For Weight Loss.

The best exercises for Quick Diets For Weight Loss

comprise of two kinds: aerobic and anaerobic (also known as strength training). Aerobic exercises offer a more “in the moment solution” in a sense that they result in weight loss while doing the exercise itself. However, once outside the gym these exercises do not have any affect over your weight. Conversely, anaerobic exercises offer a “24 hour solution” to weight loss by increasing your resting metabolic rate and hence making your body to burn more fat, 24 hours a day (even while you’re asleep).

Some of the best exercises according to Quick Diets For Weight Loss

are:

1. Jogging or Running

You can do any of these according to your comfort zone but of course running will produce better results with less investment of time. It is one of the most effective exercises being used by all athletes or professional sportsmen no matter what the sport. While starting, you must run at a comfortable pace without exhausting your breath. Just maintain a slow and steady pace and keep running for at least half an hour. In case you’re not using a treadmill then take a level path for running. In case you are just jogging then remember a rule of thumb: You must jog for twice the time than you can run.

2. Squats or Crunches

Squats are a muscle strength exercise and hence must be done lightly if you’re a newbie to anaerobic exercises. Make sure you warm up first before doing either squats or crunches. If you’re exercising at home then these can be done while watching TV. Squats can be done for a total of 2 to 3 sets with each set comprising of about 10 to 20 repetitions. This is one of the best exercises to lose weight quickly.

Crunches are mainly done for abdominal strengthening and there are a wide variety of them such as cable crunches, reverse crunches, bicycle crunches etc. Always consult your trainer when making a transition from one form to the other.

3. Pushups

This is a great exercise to increase the resting metabolic rate of your body in addition to increasing your arm strength. In case you think that you won’t be able to do these then don’t feel disappointed since doing a full pushup is not an easy task and a lot many people are not able to do it the first time around. However, you can start with your knees on the ground till you feel confident that you can do these with your toes touching the ground. Your aim should be to accomplish 2 or 3 sets comprising of 20 repetitions each. Again, don’t try this without a warm up by simply moving your arms in a vertical circle. Do this for 2 to 3 minutes and you’re good to go.

Well there you have it, best exercises for Quick Diets For Weight Loss

. As you can see, these can be very easily done at home without taking the overhead of costly gym fee. Now there’s no reason for procrastination. Get Going!

Top 20 Diet Tips to Lose Weight Quickly

In today’s fast paced world everybody is looking for quick weight loss tips. If you are one of those, then make sure you read the following 20 diet tips which will help you to maintain a healthy weight. These are easy to follow and can be practiced without introducing any major lifestyle changes.

1. Don’t ever skip meals

This is one of those tips which is often repeated but hardly practiced. Many people simply will not rid themselves of thinking that less food does not equate to quick weight loss. Instead, eating less will reduce the fat burning capacity of the body and hence your body mechanism will start storing fat instead of burning it. Do yourself a favor and eat meals at regular intervals.

2. Love Fresh Foods

Our food stores are full of packaged and convenient foods. It really takes a lot of discipline to get to the counter of fresh foods without putting a few packaged ones into your shopping cart. Fact is, fresh foods are easy to digest and more caloric friendly as compared to packaged ones since the latter contain sodium and other elements as preservatives. You can easily maintain a healthy weight by eating more of fresh foods.

3. Drink more water.

This is most basic but is often ignored. Remember our body is 85 percent water and hence it’s a very important part of our diet. Curb the bad practice of drinking soda or soft drinks to satisfy your thirst. These drinks contain an awful lot of sugar which will do you more harm than good. An average adult should drink at least 8 full glasses of water everyday.

4. Limit caffeine

Caffeine is fast spreading like an epidemic especially among people at workplaces. People often give excuses like “it gets me going” when asked for so much of coffee. It’s true that caffeine gives you small doses of energy but it also extracts water from your body cells and hence can cause mild dehydration. Don’t drink more than one caffeinated beverage a day and instead focus on drinking more water.

5. Know your calorie needs

The average calorie requirement for an adult male is around 2500 calories/day and for a female it’s around 1800 calories/day. This is not a hard and fast figure but rather a general approximation. Know your calorie requirement by consulting a nutritionist or a gym instructor and make sure you never go over the limit when it comes to daily calorie intake. Remember, weight loss is a direct result of burning more calories than those required by your body.

6. Consume dairy products

Dairy products especially non-fatty ones can help you immensely with weight loss. Dairy products such as skimmed milk, white cheese, low fat yogurt etc are rich sources of calcium which is very important for muscle growth. More the muscle, more the metabolic rate and hence more the fat burning capacity of your body.

7. Don’t fall in Love with food

Remember the old adage of eating to live and not living to eat! Try not to socialize with people who “love” to eat. Remember your friend circle will play a huge role in accomplishing your weight loss goals.

8. Start small changes in diet

Losing weight is a slow process and you must accept this hard fact if you’re looking for permanent weight loss in a natural way. Introduce small changes in your diet by not cutting out on fat all at once and take it from there. Also be patient with results.

9. Rest before meals

If possible take a small rest before meals especially before dinner. This practice will help you strengthen self control when it comes to eating.

10. Never skip Breakfast

When I say never, I mean Never! Skipping breakfast can be very detrimental to your health in general and is a sure shot way to have a lazy, irritating and unfocussed day ahead. Have a protein rich breakfast and avoid anything heavy such as meat or fried snacks.

11. Avoid sauce

Sauce is one thing which people take for granted without realizing its high calorie content. Sauce is usually rich in sugar and fat containing huge sum of calories which are not easy to burn without some form of physical exertion. You will do yourself a favor by avoiding it altogether.

12. Maintain a Food Log

Maintaining a food log will enable you to easily monitor your progress and will help you pin pointing any errors in your current diet. Make sure you note everything that you eat in a 24 hour window.

13. Maintain your diet schedule.

Make sure you eat at the same time everyday so as to maintain the diet cycle of your body. This will prevent any undue hunger cravings and will help you to maintain self control over what you eat.

14. Go slow on your food.

Eat slowly by chewing every bite before swallowing your food. This will help in quick digestion and fast fat burning. Always take more than 20 minutes to finish your meal.

15. Limit salt in your food

Salt is known to increase the hunger cravings so go easy on salt. Salt is also known to increase blood pressure and hence heart patients must consume salt to the bare minimum.

16. Watch out for fat meat

If you’re not one of those who go to gym on a regular basis then you must limit the quantity of fat meat in your diet. Instead you can eat protein rich meat such as chicken breast or fish.

17. Limit portion size

This is basic and must be followed with strict discipline. Moderate portion size will assure a moderate weight loss or at least no weight gain. No need to finish everything on your plate either but instead you can ask for packing the leftovers.

18. Exercise regularly

If you dread at the thought of going to gym then morning jogging will also do fine, for a start. Make sure you jog for at least 30 minutes.

19. Stick to your diet

Make sure you stick to your regular diet until you have accomplished your weight loss goals. Don’t fret if you haven’t met them within the given time frame. Go back to your diet log and see as to where exactly you went wrong and work on that point.

20. Remember No Food is good or bad

No food is good or bad if taken in moderation. French fries, potato chips, burgers, pizza etc are not “bad” food if taken in moderation. Don’t feel guilty if you want to take those but also maintain your regular nutritious diet.