The Best Way To Lose Weight!
Contents at a Glance
DIET TIP
Diet Sodas
Did you know that a regular Mountain Dew is better for you to drink that a Diet Mountain Dew when you are trying to lose weight? It is true! When you drink a Diet Dew it actually messes up your body's natural calorie calculator. You get cravings for all kinds of foods, because you body thinks you need more calories and sugar.Don't believe me? Check out this article:
Diet Sodas make you hungry! Let me tell you what happened to me
Tell Me How You Feel About Counting Calories
What it Takes to Lose Just "1" Pound!
Did you know that to lose 1 pound a week you would need to cut or burn 3500 calories a week? Sounds unreal doesn't it? Well it isn't. Let's do some math! We will calculate as if you are eating 2000 calories a day. If you do not exercise you would need to decrease your calorie intake by 500 calories a day to lose 1 pound a week. Now we all know about the dreadful plateau that you soon reach when dieting. One way to stay away from that is by changing it up. For example, to reach a goal to lose 1 pound a week you need to cut back 3500 calories. So, Monday cut back 250 calories, Tuesday cut back 550 calories, Wednesday cut back 600 calories, Thursday cut back 520 calories, Friday cut back 500 calories, Saturday cut back 540 calories, and Sunday cut back 520 calories. You see that every day you are cutting back a different amount of calories. The reason to do this is so that your body doesn't get used to eating the same amount. If you body gets used to it then it will adapt, hence the plateau.I know that this sounds unbelievably hard, but really it isn't. I guarantee that about 63% of people that are dieting or not dieting most likely do not watch the calories that they eat. Did you know that one slice of American cheese has 60 calories? Now lets calculate how many calories are in one sandwich. Remember these numbers really depend of what brand you get and if you get lite or not.
Cheese (1 slice) 60 calories
Mayo Regular (1 tbls) 100 calories
Turkey (1 slice) 29 calories
Whole Wheat Bread (2 slices) 256 calories
Total for 1 sandwich 445 calories
If you were trying to eat just 1500 calories that day you would only have 1055 calories left that you could have for that day. Everyone knows that most people don't just eat a sandwich. People usually have a soda, tea, or some other beverage other than water and probably some chips. Really if you were to calculate the chips and the beverage it would probably add another 200 calories on to the 445 from the sandwich. You really have to watch what you eat to make any diet plan work. To be perfectly honest with you I did this and failed, because you can watch what you eat all day long and still over eat. I have another example for you. Let's say you stop balancing your checkbook and just start guestimating the balance left in your checking account. How long do you think it would take before you were overdrawn? Probably not long. The same thing goes with eating. If you don't see the number on paper you really won't see it in your head either. Take one day and just count your calories and that is all. I guarantee you, that you will really be picky about what you eat. Please keep in mind that a lot of what I have learned I got from the diet Strip That Fat! I joined it because I couldn't stand to look at myself in the mirror anymore.
Just a Little Funny!
Top 42 Reasons Why You Should Lose Weight!
There are obvious reasons, but then there are the not so obvious ones.
1. Overweight
2. Thyroid problems
3. Diabetes
4. High blood pressure
5. Asthma
6. Coronary heart disease
7. Cancer
8. Look Better
9. Get Rid of Cellulite
10. Have a Great Beach Body
11. Lose stomach fat
12. Lose my big butt
13. Get rid of double chin
14. Get rid of stretch marks
15. Get rid of back fat
16. Get rid of man boobs
17. Moving on from a broken heart
18. Better sex life
19. Stop being lonely
20. Start dating
21. Want to enjoy the summer
22. Lose weight for my wedding
23. New Years resolution
24. Lose pregnancy weigh
25. Improve my digestion
26. Improve over all health
27. Lose my thunder thighs
28. Want more energy
29. Get rid of the pain
30. Be more active
31. Clothes fit better
32. Stop waddling when I walk
33. Set an example for my children
34. Raise my self esteem
35. Help with depression
36. Stop being teased
37. Hate feeling ugly
38. Want to ride roller coasters
39. Want my picture taken
40. Want to fit in with the normal size people
41. Want more friends
42. Stop feeling embarrassed
Learn How To Read The Labels On Foods
Reading labels can be a little difficult, and deceiving at times too. When trying to read the nutrition facts you "HAVE" to start at the serving size first. Serving size is how you will calculate the exact amount of calories in the food. For instance, look at the nutrition label picture, and look at the serving size. The serving size is 1 cup which means you need to measure out only 1 cup of this food to just eat the 250 calories that it says it has. Now if you look at servings per container there is 2. Servings per container means that there is 2 cups in this container, so if you eat the entire container you will have eaten 500 calories. That is ALOT! So keep in mind to ALWAYS look at the serving size and the serving per container numbers.
Great Nutrition Facts Resource!
Category: File - :US Nutritional Fact Label 2.svg|thumb|right|400px|A sample nutrition facts label with instructions from the US FDA. [http://www.cfsan.fda.gov/~dms/foodlab.html]
The nutrition facts label (also known as the nutrition information panel, and various other slight variations) is a label required on most pre-packaged food in many countries.
Marketing and fashion interests may include other claims: "Fibre", "Soluble Fiber", "Omega3", "No preservatives", "No artificial ... ", and so on. Political lobbyists ensure that these information panels are NOT put onto popular, common consumer foods and drinks, especially most of the factory made alcoholic drinks and all the non-factory drinks.
Recommended Amounts of Carbs, Fiber, Fat, Sodium, and Cholesterol
Another item to pay attention to is Fiber. There is dietary fiber and soluble fiber. I won't get in detail about what each of these are and how much you need. I put a wikipedia that explains that information for you if you are interested below.
Ok, enough about Fiber. Just to let you know it is recommended that you eat 20 to 35 grams of fiber a day. For children it should be their age plus 5. Example 5 years old + 5 = 10 grams of fiber a day. This came from the American Dietetic Association (ADA).
Now we need to talk about Sodium. Did you know that if you eat too much sodium it can cause you to retain water? Well it can. That means that you could weigh 4 pound extra or more from just retaining water. The USDA Recommended Daily Allowance (RDA) for Sodium Intake equals no more than 2,400 milligrams of sodium per day. You think that is a lot? Go back to the sandwich in the very first paragraph of this article.
Cheese (1 slice) 1mg sodium
Mayo Regular (1 tbls) 75mg sodium
Turkey (1 slice) 630mg sodium
Whole Wheat Bread (2 slices) 296mg
Total for 1 sandwich 1002mg of Sodium
Now look at that you have almost eaten half of the recommended amount per day. Don't fret, they now have low sodium foods in supermarkets. Also if you know that you are eating a lot of sodium increase the amount of water that you drink. It will flush some of the sodium out of your system.
Now for Fat and Cholesterol! Again there is a Wikipedia that has more information about Fat and Cholesterol listed below.Everyone knows that out of everything that is on a nutrition label these are the most important to watch. Fat and Cholesterol equal heart problems. All you need to know is the recommended amount per day for cholesterol is less than 200 mg and fat is around 65 grams. Stay away from trans fat and unsaturated fat. Some trans and saturated is ok, but try to limit as much as possible.
Ok, now for Carbohydrates! Carbohydrates are broken down for energy, but are not necessary. Your body can take energy from fats and proteins, so low carb diets are ok. Recommended amount of carbs that you should eat a day is 20 - 60 grams when trying to lose weight.
Proteins! Proteins and muscle development really go hand in hand. Protein is what really helps you build your muscles fast. Protein also helps in the healing process after a vigorous workout. I can't really say how much protein is recommended per day for someone, because it varies per person. I actually went from what Stip That Fat suggested when I joined. You can probably search online for formulas on how to figure out what your suggested intake should be. I hope that everything that I have gave you has helped you figure out a way to lose weight in a healthy way. I know it seems like a lot, but you can do it. Keep in mind in the end you will feel great about yourself.
Information on Dietary and Soluble Fiber
Dietary fibers are the indigestible portion of plant foods that move food through the digestive system, absorbing water and easing defecation. Dietary fiber consists of non-starch polysaccharides such as cellulose and many other plant components such as dextrins, inulin, lignin, waxes, chitins, pectins, beta-glucans and oligosaccharides. The term "fiber" is somewhat of a misnomer, since many of the so-called dietary fibers are not fibers at all. Dietary fibers have also been commonly called "roughage".
Soluble and Insoluble Fiber
Sources of dietary fiber are usually divided according to whether they are water-soluble or not. Both types of fiber are present in all plant foods, with varying degrees of each according to a plant's characteristics. Insoluble fiber possesses passive water-attracting properties that help to increase bulk, soften stool and shorten transit time through the intestinal tract. Soluble fiber undergoes metabolic processing via fermentation, yielding end-products with broad, significant health effects. For example, plums (or prunes) have a thick skin covering a juicy pulp. The plum's skin is an example of an insoluble fiber source, whereas soluble fiber sources are inside the pulp.[1] Other sources of insoluble fiber include whole wheat, wheat and corn bran, flax seed lignans and vegetables such as celery, nopal, green beans, potato skins and tomato peel.[2] Some sources of soluble fibers are peas, beans, oats, apples and carrots.
Information about Cholesterol
Cholesterol is a waxy steroid metabolite found in the cell membranes and transported in the blood plasma of all animals. It is an essential structural component of mammalian cell membranes, where it is required to establish proper membrane permeability and fluidity. In addition, cholesterol is an important component for the manufacture of bile acids, steroid hormones, and several fat-soluble vitamins. Cholesterol is the principal sterol synthesized by animals, but small quantities are synthesized in other eukaryotes, such as plants and fungi. It is almost completely absent among prokaryotes, which include bacteria.
The name cholesterol originates from the Greek chole- (bile) and stereos (solid), and the chemical suffix -ol for an alcohol, as François Poulletier de la Salle first identified cholesterol in solid form in gallstones, in 1769. However, it was only in 1815 that chemist Eugène Chevreul named the compound "cholesterine".
Information on Trans and Unsaturated Fat
Trans fat is the common name for unsaturated fat with trans-isomer fatty acid(s). Trans fats may be monounsaturated or polyunsaturated but never saturated.
Unsaturated fat is a fat molecule containing one or more double bonds between the carbon atoms. Since the carbons are double-bonded to each other, there are fewer bonds connected to hydrogen, so there are fewer hydrogen atoms, hence "unsaturated". Cis and trans are terms that refer to the arrangement of chains of carbon atoms across the double bond. In the cis arrangement, the chains are on the same side of the double bond, resulting in a kink. In the trans arrangement, the chains are on opposite sides of the double bond, and the chain is straight.
The process of hydrogenation adds hydrogen atoms to cis-unsaturated fats, eliminating a double bond and making them more saturated. These saturated fats have a higher melting point, which makes them attractive for baking and extends shelf-life. However, the process frequently has a side effect that turns some cis-isomers into trans-unsaturated fats instead of hydrogenating them completely.
There is another class of trans fats, vaccenic acid, which occurs naturally in trace amounts in meat and dairy products from ruminants.
Unlike other dietary fats, trans fats are not essential, and they do not promote good health. The consumption of trans fats increases the risk of coronary heart disease
by raising levels of "bad" LDL cholesterol and lowering levels of "good" HDL cholesterol.
Health authorities worldwide recommend that consumption of trans fat be reduced to trace amounts. Trans fats from partially hydrogenated oils are more harmful than naturally occurring oils. PMID 16611951
Now It is Time To Start Stripping that Fat!
I have put a list of diet resources, diet programs, and more below for you. I hope that you take all this information to heart and really work hard to lose weight. Please leave comments below letting everyone know your progress, and if you have any information on how to lose weight. Also if you know of a great diet program that people can use add that as well. Thank you and happy weight loss!
Go STRIP THAT FAT!
Just a Few Diet Programs That Have Been Highly Recommended and Reviewed By Several People!
- Strip That Fat
- Strip The Fat Diet Program Actually Guarantees You Will Lose 2 lbs Of FAT A Week!
- Diet Solution Program
- Promise A Comprehensive Weight Loss Program That Will Not Only Remove Body Fat, But Guarantees Increased Energy, Health And Vitality.
- Warp Speed Fat Loss
- This site will help you lose 20 lbs in 28 days.
- NutriSystem
1. Choose your plan and food.
2. Get delicious food delivered to your door.
3. Eat healthy and track your weight loss.- Burn The Fat
- Their moto is "Burn the Fat, Feed the Muscle!"
- Top Fat Loss Secret
- This is by Dr. Suzanne Gudakundst. A real doctor. The amazing instant fat loss secret that doctors refuse to tell you about.
Tell Everyone Which Diet Worked Best For You!
Show People That You Are Proud To Be Losing Weght!!
Books on Weight Loss
Measured Success! A Diet and Exercise Strategy Based on Counting Calories
Amazon Price: $16.00 (as of 12/27/2009) 
The RealAge Diet: Make Yourself Younger with What You Eat
Amazon Price: $11.92 (as of 12/27/2009)
Body for Life: 12 Weeks to Mental and Physical Strength
Amazon Price: $21.59 (as of 12/27/2009)
Biggest Loser Family Cookbook: Budget-Friendly Meals Your Whole Family Will Love
Amazon Price: $12.97 (as of 12/27/2009)
Calorie Counters!
GoWear fit Lifestyle and Calorie Management System
Clinically proven to accurately track calories, steps, physical activity levels and sleep efficiency
Helps you set healthy weight loss goals - and reach them
Easy-to-use Online Activity Manager helps you monitor your progress over time
Optional Display gives you minute-to-minute updates
Amazon Price: $179.99 (as of 12/27/2009)
DietCalc Diet Calc Nutrition Calculator
Easily keep track of your diet for the most effective weight loss
Save Time and Money
Stop the Yo-Yo dieting and get let the DietCalc do your work for you
Amazon Price: $89.95 (as of 12/27/2009)
Great Ab Workout Video!
Exercise and Fitness Video: Sexy Legs, Butt and Body
You can do these exercises at home!
Be The First to Leave a Comment!
Let people know how this article helped you lose weight!
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Reply
- badmsm badmsm Jul 11, 2009 @ 6:20 pm
- Good advice here, nothing can replace good health. Please don't eat yourself into diabetes!
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- internetetc internetetc May 17, 2009 @ 5:59 pm
- Hi,
I also believe in changing lifestyle improving nutrition and adding workout to daily activity. I have a blog to share information about how to burn stomach fat at http://www.lose-it-now.net/burn-stomach-fat/. Hope you get a chance to visit and share your knowledge.
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- A_RovingReporter A_RovingReporter May 11, 2009 @ 10:45 am
- Yes, better strip that fat before it is too late.
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- OhMe OhMe May 8, 2009 @ 6:13 am
- Welcome to the South Carolina Group. It is always good to have another South Carolinian on board at Squidoo.
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- Deeishere Deeishere Apr 30, 2009 @ 2:15 pm
- Love your site. So well organized and good information! Love the pictures and the facts you give on weight lost, complex carbs etc.
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- OhMe OhMe Apr 23, 2009 @ 6:11 am
- I have done them all and feel like I could write a book about ways to loose weight but you are right. Counting calories is the best way. Great lens with lots of valuable information.
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- FitSteph FitSteph Apr 14, 2009 @ 2:06 pm
- Wow what a great blog! If anyone is looking for an easy online place to count calories This is one of my favorite health & fitness sites. It lets you track food, workouts, and calories!
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- poutine poutine Apr 6, 2009 @ 12:13 pm
- I like your list of 42 reasons to lose weight.
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- AntioxidantGuyg AntioxidantGuyg Apr 5, 2009 @ 7:16 am
- Great info
- mulberry mulberry Mar 29, 2009 @ 4:02 am
- Good info. Nutritionally speaking there are things much more important than calories, but when you want to lose weight, calories are king! This lens is really helpful. Years and years ago I had a calorie book. It showed the calorie count for thousands of foods and a 3 or 4 page chart for the calories burned per 15 mintues of given activities for people with a given bodyweight...wonder what I did with that??
- RawFoodDieter RawFoodDieter Mar 28, 2009 @ 4:31 pm
- All those reasons to lose weight...great inspiration, thanks.
- AndyPo AndyPo Mar 28, 2009 @ 10:34 am
- Great lens. I never used to bother looking at the number of calories in the food I ate, but started monitoring it recently. It was quite a shock to see how many are in some foods; I reckon I could lose lots of weight just by giving up mayo and/or cheese.
- kwill33710 kwill33710 Mar 26, 2009 @ 2:51 pm
- Great Lens with LOTS of great information!!
- themoneyequation themoneyequation Mar 26, 2009 @ 7:53 am
- I'm impressed with your lens. It shows passion and great enthusiasm for what you are writing about. Good stuff!
- MyBodySite MyBodySite Mar 24, 2009 @ 2:16 pm
- Wow what a great lens. And if anyone is looking for some fitness & exercise programs This is one of my favorite health & fitness sites. It lets you track food, workouts, and your calories!
- Heather426 Heather426 Mar 18, 2009 @ 11:49 am
- great lens....5**
- BusyQueen BusyQueen Mar 17, 2009 @ 4:53 pm
- Thanks for sharing your knowledge. It's well done. 5 *****'s
- Mar 16, 2009 @ 2:21 pm
- Nice lens, a lot of info for me.
***** from me
- ElizabethJeanAllen ElizabethJeanAllen Feb 24, 2009 @ 3:39 pm
- Great information.
Thanks for sharing.
Lizzy
- Bodybychocolates Bodybychocolates Feb 9, 2009 @ 10:31 pm
- Hi Would you take a look at BodyByChocolates.com and our lens and let us know what you think about the chocolate, website, and the lenses?
