Realistic Fat Loss

In order to lose weight, you have to burn off more calories than you take in. Unfortunately, there's no way around it. And starving yourself won't work because even if you did starve yourself, your metabolism would shut down, so you would be starving yourself for nothing.

The body has a defense mechanism built into it that you can't do anything about. If you suddenly just stopped eating, then your body would think it was starving. So to help protect itself from dying of starvation, your metabolism would nearly stop, meaning you're not burning off calories, so you can't lose weight. It does seem as if everything is stacked against you at losing weight.

There are all kinds of so called miracle products out there to help you lose weight, but the only way to lost weight besides surgery, is an old fashioned and even depressing lifestyle change. Not diet, but lifestyle change. You have to burn off more calories than you take in, so you must eat foods with lower calories, limit the portions of what you eat, and exercise to burn off more calories.

To help lose weight, you should know about how many calories you burn off and then to count how many calories you take in.

To know how many calories you burn off a day, you need to figure out your Basal Metabolic Rate. That is how many calories you burn off just to be alive. Even when you do nothing, your body is burning off calories. It takes calories just to breathe and have your heart pumping and organs working. If you stayed in bed all day, then your Basal Metabolic Rate is how many calories you would burn off. This depends on your weight, height, gender, and age. The older you get, the less calories you burn off. And the more you weight, the more calories you will burn

There are calculators online where you can type in your information and get your BMR. This may not be 100% but it's close enough to help you know what your BMR is. You can go to http://www.bmi-calculator.net/bmr-calculator/ to figure out what your BMR is.

Now you want to know about how many calories you are burning off in a day. Assuming you aren't in bed all day you will burn off more calories depending on your activity level. The more active you are, the more calories you will burn off. If someone is playing sports every day and very active, they'll burn off a lot more, while someone who is sitting all day won't.

Now you need the Harris Benedict Equation. You take your BMR and multiply it by the number in the Harris Benedict Equation depending on how active you are.
1. If you are sedentary : Calorie-Calculation = BMR x 1.2
2. If you are lightly active: Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active : Calorie-Calculation = BMR x 1.55
4. If you are very active : Calorie-Calculation = BMR x 1.725
5. If you are extra active : Calorie-Calculation = BMR x 1.9

So if your BMR is 1650 and you are lightly active, then you burn off about 2,268 calories a day and you need around this many calories a day to maintain your current weight. But you want to lose weight, so you need less than 2,268 calories a day.
If you reduce your caloric intake to 1,700 a day then you are burning off 568 more calories than you take in and if you keep this up, you will soon notice you are losing weight. If you start exercising regularly, you will burn off even more calories and lose more weight. If you became moderately active, you would burn off 2,557.5 instead and if you took in 1,700 calories, you would burn off 8557 more calories than you took in.

The best way to lose weight and keep it off is the old fashioned way of eating smart and exercising and taking supplements.

Forget insane and ridiculous diets such as only eating frozen grapes and soy beans. Forget about miracle pills where you can eat whatever you want, sit on your butt all day and still lose weight.

Cut out the potato chips, french fries, and candy bars, spend less time sitting on the couch or at the computer and get up and walk.

There are also safe pills you can take that will speed up your metabolism or control your appetite.

All you have to do is to eat reasonably and get a reasonable amount of exercise. No drastic measures are required. Forget about "dieting" and go for a lifestyle change.

The rule to burning off FAT, keeping it OFF, and increasing your metabolism (instead of allowing it to slow down like it usually does with weight loss) is to BUILD LEAN MUSCLE.

The first two things people think about when it comes to losing weight is diet and exercise. Yes, both diet and exercise are important, but building muscle is an awesome weapon with burning off fat.

First of all, muscle burns off more calories than fat. So by doing nothing, your body will burn off more calories when it has more muscle. And secondly, that benefit is 24 hours a day. With exercise, you only burn off the calories while you are exercising. With more muscle in your body, your body is burning off more calories 24 hours a day even when you are sleeping!

Also, more muscle means your metabolism will increase. Building muscle is important in increasing your body's metabolism. You can easily build up more muscle so that you will lose hundreds of calories more a day, even in your sleep. Your body doesn't stop burning calories just because you are sleeping.

Now you know how important building muscle is when it comes to losing body fat, it's time to build up that muscle. You can do this at a gym or make a home gym. Lift the heaviest weights you are able to and build up your muscles. Move up to heavier weights when your strength grows.

There are free weights and machines. Both have their own benefits. Rotate on lifting free weights and using exercise machines. It's helpful for beginners to get advice from experienced bodybuilders. Make goals for your strength and your body. Find a routine that works for you and stick to it.

You want to be sure to take time on each part of your body. You don't want huge biceps, but skinny legs, do you? You can pick certain days to work on certain parts of your body. As you get stronger you will see your muscles getting bigger and your body getting stronger.

After you finish with a heavy workout, drink plenty of liquids to replenish your body, get something healthy to eat, and go home and rest so your body can heal from the strenuous work it was put through.
It takes dedication to get the huge, ripped body of a professional bodybuilder, but if you work hard at it, you can do it.

Burn the Fat, Feed the MUSCLE

There are a lot of weight loss products out there from pills, to diets, to ebooks. 75% of Americans are overweight and we have the highest amount of obese people on the planet, so millions of people are desperately trying to lose weight. Have you lost some weight, but haven't been able to lose anymore or just end up gaining weight again? This book will tell you why.

Unfortunately, too many people have the info all wrong and are sick of memberships, pills, fad diets, and wacky diets. You don't need pills or diets. You need the TRUTH. All the truth, the good, the bad, and the ugly. Knowing the truth, you won't need to take any pills, join Weight Watchers or Jenny Craig, go on a brand new fad diet, follow some wacky meal plan, or go to your doctor about a prescription weight loss pill.

Your eyes will be opened and you will see things in a new way.

The author of The Skinny on Fat, Sally Taylor, is as honest, blunt, and upfront as they come. This isn't some boring rehash of everything you've already heard before-diet and exercise. This contains no fad diets or wacky and dumb diet plans. This isn't something promoting any kind of membership or pills. This isn't written by someone who has no clue what they're talking about.

Thankfully this isn't some book full of weird or difficult and unnecessary diets such as the cookie diet, cabbage soup diet, or raw food diet. People who want to lose weight are sick of hearing about the latest fad diet. You've heard of Atkins, the South Beach diet, the Cookie diet, thte cabbage soup diet, the grapefruit diet and you're sick of it. You want real information, besides the common stuff you already know, to tell you ways to shed those pounds.

I could write something that says will "guarantee" your weight loss and say only eat apples, celery and only drink water. Yeah, you'd lose weight, but who's going to do that, not to mention it will turn you sick from lack of nutrition.

I once read a book from the library-something about eating more and weighing less-but what I didn't know was that this books plan was a vegetarian diet-with NO nuts and nothing with more than a few fat grams. Well duh, if you only eat vegetables and beans and in small portions you're going to lose weight. But this isn't realistic. Who's going to do that? Umm, vegetarians need protein since they don't eat meat and this book actually tells you not to eat any nuts or seeds! What?!

You see how much crappy and wrong information is out there?

So if you're sick of wacky diet plans and want to lose weight, you need to learn the straight up, blunt truth about several factors and busting myths you may have by someone who knows what they are talking about and knows more than most nutritionists. You will have the real information you need, by someone who isn't trying to sell you any extras, by someone who eats like a pig and is very thin.

As the ebook says, Fat is a symptom, not the problem or the cause. Learn what is causing you to have the horrible symptom of fat and things you've never known before.

Instead of waiting for a book to arrive at your door or going to a bookstore, you can have instant gratification and knowledge with an instant download.

The ebook is a one time payment of less than $20, about the cost of a new book, but the information it contains is more than worth it and think of all you'll save by never buying a diet pill again and never having to join any clubs or memberships.

There's no "fancy" (yet annoying) talking sales people on the site, no videos, nothing flashy, nothing that looks commercial. It's very simple, like the book is straight forward.

I can say I DO NOT recommend Eating More and Weighing Less (if that's even the title, that books so dumb it's not worth remembering) and I wouldn't recommend anything I didn't like because I have been fighting to loose weight and still am making changes in my life to loose weight. I am sure this book will make my weight loss quicker and of course my health improved.

Click HERE to learn about or purchase THE SKINNY ON FAT

A major problem for many over weight people is a sedentary lifestyle. Even children are becoming sedentary and couch potatoes. Sometimes we are forced to be sedentary. If you have a job where you have to sit all day at a computer, you don't have much of a choice, unless you want to quit your job and get a job as a waitress, and you probably don't want to do that.

You sit and drive to work, sit at work for eight hours, sit to drive come, sit down and eat dinner and then sit down and watch TV. If this is your lifestyle, you can't really wonder why you are overweight. You aren't getting any exercise and burning off calories.

You have to make a conscious decision to fit physical activity into your everyday routine. You can make a promise to yourself that you will fit in 30 minutes of exercise a day, which is doable even for people with busy, hectic schedules.

First, take easy, small baby steps that add up when done on a regular basis. Instead of trying to get the closest parking place you can find, park way in the back of the parking lot and walk to the store. It's a lot easier to park in the back of a parking lot instead of trying to be the lucky person who can find one right in front of the store. Also take the stairs instead of the elevator. Going up and down stairs is good exercise.

Now, try to go on a walk at least once a week. You don't have to run or jog, just walk. Walking is great exercise and it's so basic. People in poor shape won't be able to run or jog, but most people are able to go on walks. Some people get up at the crack of dawn and jog 3 miles. You don't have to do that! Baby steps, now. Make a goal to go on two walks a week and walk for 10-15 minutes. You can walk up and down the street you live on or on a walking trail at a local park as long as the weather is good. Rain, snow, and bitterly cold weather can ruin your walking plans and that's where malls come in handy. Malls are large, indoor buildings and you can make a few circles around the mall. This way even if it's raining or bitterly cold outside, you can still get your walk on. Then, some people live in areas where there are no malls. They would have to get in the car and drive an hour just to walk 15 minutes, which is not worth it. In that case, there's always Wal-Mart, baby. Go to your nearest Wal-Mart Super Center, open 24 hours and circle the store about 5 times. You can also see what's on sale while you're there or do your shopping after your walk.

Now, if you go to Wal-Mart regularly and just walk in circles, some employees might think you're crazy, but that's all right because you are losing weight. Make conversation with them and tell them what you are doing. They've probably seen it before and you might even make some friends while you're at it. Actually, it's not uncommon for people to go to Wal-Mart just to walk around the store and get exercise.

Your goal is to get 30 minutes of exercise every day and it doesn't have to all be at one time. You can exercise for 10 minutes three times a day or for 15 minutes 2 times a day.

You can do certain chores to count as physical activity such as sweeping and mopping. You can also get in the habit of taking 5 minutes after you get up just for exercise. Do some stretches, sit ups, jumping jacks, aerobics, or any other physical activity you can fit it.

The more you exercise, the more calories your body will burn off and regular exercise leads to a higher metabolic rate. The more calories you burn off, the more weight you will lose. Getting in 30 minutes of exercise a day will really pay off and give you lots of health benefits. You just have to make a choice to do it.

If you know how your body works, you can learn how to make your body really lose weight. Yes, everyone knows about diet and exercise and those are the two things you need to lose weight. But there are certain methods using diet and exercise to make you lose more weight faster.

For example two people diet and exercise to lose weight. Person 1 doesn't have a clue how the body works and with diet and exercise loses 10 pounds. Person 2 knows how the body works and what to do, so with the same effort, the same time and sweat spent on exercise, but person 2 loses 20 pounds.

There are ways you can "trick" your body into really speeding into fat loss mode so you can lose the fat and pounds. Fat Loss For Idiots is one guide that details powerful fat loss methods.

Here's a fat loss tip for anyone who wants to lose weight: eating certain types of foods can help your body. Eating high protein foods will help your body to lose fat.

Also, building muscle is one of the most powerful methods you can use. You don't have to be a bodybuilder. Just getting some weights and lifting them up and down for 10 minutes a day makes a difference.

Muscle burns off more calories than fat, and it burns off 24 hours a day. When it comes to exercise, you actually have to exercise to burn off calories. With muscle, you don't have to lift a finger to burn off calories. You even burn off more calories while you're sleeping. Not only that, your body looks more toned. Building lean muscle is one of the best things you can start doing to burn fat off your body.

You also need to pay attention to the foods you eat. Stay away from saturated fat, but there is a type of fat, "good fat", that your body needs and that actually helps you lose weight. Nuts are pretty high in fat, but don't be afraid to eat nuts, because they contain good fat and are high in protein.

The more you learn about how the body works and nutrition, the easier it will be for you to lose weight and keep it off.

Losing weight is something millions of Americans struggle with and it's certainly not easy or weight loss products wouldn't be a multi-billion dollar industry. Since it can be hard to lose weight, you really need to stay motivated to make the lifestyle changes that will let you drop the pounds.

A great way to stay motivated is to find a partner to exercise with. This can be a family member or friend who would also like to lose weight. This will give you an accountability partner and someone to share your struggles with. Now if you don't go on your daily walk, you will have someone you have to answer to. Having someone to answer to will make it more likely you will stick to your plans and goals instead of finding excuses not to. You will encourage each other and support each other in making healthy lifestyle choices and sticking with them. If you make plans to walk three miles with your partner as opposed to walking by yourself, it's more likely you will keep your plans because if you don't go, you're not only letting down yourself, but someone else as well. It's also more fun to exercise with someone else than by yourself.

Another way to stay motivated is to keep a daily log of your accomplishments and goals. Keep track of what you've eaten and what exercise you've done. As you make progress, you will see it written down and feel a sense of accomplishment. You can also see the areas where you need to improve.

If you need more support you always join a support group for weight loss. Look in your local paper for groups and meetings. There are many TOPS (taking off pounds sensibly) and Overeaters Anonymous groups as well as many forums and communities online.

Think positively and tell yourself you can do it. Write down your ideal weight, what you want to get down to and keep reminding yourself that you can and will drop down to that weight. Don't let yourself think negatively and don't tell yourself that you can't do it or you're resigned to just being fat forever. You CAN do it and you WILL do it, as long as you don't get discouraged and give up.

It can be easy to get discouraged when trying to lose weight when the weight doesn't melt off as quickly as you'd like or you gave in to temptation and ate that fattening dessert, so staying motivated is important to sticking with your weight loss plans and goals.