Weight Loss Meal Plan: How to Begin

The basic approach to any weight loss meal plan is to select the foods carefully so that you do not consume more calories than you can burn off in a given day. Starving yourself will not solve the problem or help you lose weight because the body tends to save more fat if it detects that you are entering a state of starvation. You need to change things and follow a few guidelines to lose weight while staying lean and strong. Here are some tips.

Knowing Your Body

7 Days Weight Loss

The weight loss meal plan should be created based on your specific body type, daily routine, physical condition and abilities and needs. The body has an innate tendency to survive, so if you eat too few calories, the body will save fat for self-preservation. Leptin is a hormone in the body that triggers fat and weight loss. Leptin levels need to stay normal or high for the body to continuously burn fat. If leptin levels are low, in the case of strict dieting or long term fasting, the body will store fat and burn muscle instead. It's important to choose healthy foods for your weight loss meal plan that will meet the caloric requirements, as well as fill in the needed amount of protein, fat and carbohydrates.

Weight Loss Meal Plan: How to Begin

Setting Goals

To start the weight loss meal plan, calculate your basal metabolic rate and daily caloric requirement. There are special calculators online that will show you these figures. To lose weight, you can begin with a caloric deficit of 500 from the results of your daily caloric requirement. For example, if your daily caloric requirement is 2000 calories, the weight loss meal plan should total 1500 calories a day only. Counting your calories is the right scientific and methodological approach to burn fat the right way.

Plan the Meals

How many meals can you afford to eat each day? Consider your daily job or activities then divide the meals accordingly. For your planned intake of 1500 calories per day, you can choose to eat three meals, each consisting of 500 calories or two meals, each with 750 calories and so on. The important thing is eating when you can and not skipping meals. It is even acceptable to have a weight loss meal plan consisting only of a single meal per day, provided you can stave off hunger and avoid cravings until your next meal.

Choosing the Items

Choose food items that you can continue to eat for the long term. Be realistic and feel free to add seasonings, flavors and other ingredients to improve the taste. Choose low-calorie and low-fat foods like chicken or fish, a lot of vegetables like broccoli, lettuce and spinach and fruits like apples, oranges and bananas. Stay away from visible fats and processed food and drinks as much as possible. Try to prepare the weight loss meal plan using natural foods instead of those that come in a can or bottle. Make the dietary changes a lifestyle and set long term goals. Change things as needed.

Weight Loss Meal Plan: How to Begin

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Weight Loss: Losing Stomach Fat At The Gym

Consistency is the key to losing stomach fat at the gym

Woody Allen once said "80% of success is just turning up" and there's a lot of truth in that statement. Losing stomach fat and successfully keeping it off permanently isn't about any diet or weight reducing supplement. The only thing that will work for you long term is consistent good nutrition and exercise.

7 Days Weight Loss

Burn more calories than you consume

Weight Loss: Losing Stomach Fat At The Gym

To lose weight or more importantly, fat from your body you must burn more calories than you consume. That's a fact, a physical law of the universe that states that all energy will be conserved either as heat or mass. The mass in this case is the fat that clings unattractively to your body, mostly around the stomach area.

Your goal is then to convert your fat reserves of energy into heat by work or exercise. Working your body requires energy, which can come either from the calories in the food you eat, or from the reserves in your body tissue, whichever is the easiest for your body to convert or burn. The calories that you consumed recently will be burned first and then your body starts to convert body tissue.

Good nutrition will help with any weight loss exercise program. You can get a taste of how small changes in your food can make a big difference in this article: Food That Help You Lose Weight.

How quickly will you get rid of stomach fat?

A very rough rule of thumb states that to burn off 1 pound of fat you need to do 3500 calories worth of exercise. Remember that your fat reserves will only be burned off once you've used up the calories in the food you just ate. If you're weight was stable, neither increasing nor decreasing before you started going to the gym then you know that all the extra exercise you do is going to help you burning stomach fat.

How much exercise you do at the gym will vary of course and the calorie counters on the fitness exercise machines aren't as accurate as you might think but they will give you a rough idea of how many calories you are burning. Very roughly speaking you might burn off 10 calories per minute jogging on a treadmill so if you do a mixed routine of machines and perhaps some weights or maybe a class then 500 calories a session is very achievable.

You can't lose stomach fat fast and hope to keep it off permanently

But you're thinking that 500 calories a session isn't going to lose stomach fat fast if it takes 3500 calories to lose a pound of fat and you're right. This is why most people fail to lose weight by going to the gym. They fail to realize that losing stomach fat requires consistency so they work out a few times a week for a couple of weeks and see no improvement so they give up.

500 calories a day is a pound of fat in a week if you go to the gym every day. Losing a pound of fat a week is a very safe and healthy way to lose weight and you should find that it isn't difficult to keep it off in the long term.

If you're too busy to go every day like me then 3 to 4 sessions a week is a good target to aim for. This should allow you to lose a pound of fat every 2 weeks, which is a great long-term weight loss plan.

Turning up consistently to do regular exercise whether it's at the gym, the swimming pool, at work or just walking your dog is the key to losing stomach fat.

Weight Loss: Losing Stomach Fat At The Gym

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What is the Best Exercise For Weight Loss?

It is a common misconception that aerobic exercise tones and firms muscles. Actually it accomplishes very little toning and firming. Resistance exercise (weight training) is where real toning and firming of muscles occurs.

Doing both aerobics and weight training is the optimal way to lose more fat and gain more muscle. If you are trying to lose weight, studies show that weight loss increases by 56 percent with aerobic and strength exercises combined.

7 Days Weight Loss

Muscle may weigh more, but when you increase your muscle composition, the body is able to burn more fat, even when you are resting, because your metabolism is higher. A pound of muscle will use 350 to 500 calories per week to survive, while a pound of fat only needs about 14 calories per week. New studies have shown that building muscle helps your body fight disease better, too.

What is the Best Exercise For Weight Loss?

Strength training benefits everyone, no matter what age or sex, and is becoming recognized as an important component of fitness. Research is indicating that the muscle loss found in elderly people doesn't come from age, but lack of activity. Even a young person who doesn't get enough exercise can lose muscle mass and strength. Strength training, such as lifting weights or performing weight-resistance exercises, as little as twice a week can help maintain or increase muscle mass.

Strength training involving several sets of multiple repetitions using moderate weights will not result in huge muscles. Instead it builds bone mass and increases the metabolism, as well as toning and firming the muscles, giving a leaner look.

It is very important to do both aerobics and strength exercises. The aerobic exercises help your heart and lungs get stronger and help your body utilize oxygen more efficiently, which in turn helps with strength training and overall fitness. The strength exercise helps develop muscle, reduce body fat and maintain bone mass.

Aerobic Exercise is a type of exercise that elevates the heart rate and breathing for a continuous sustained period. This overloads the heart and lungs and causes them to work harder than at rest.

There are many options to choose from today. Bicycling, aerobic dance, swimming, walking, and stepping are all examples of aerobic exercise. Which ones to chose depends on your physical condition, your history, your interests and your goals. Many experts believe it is better to alternate between 2 or more types, to get a better workout.

There are two main types of aerobics- high impact and low impact. It is better to alternate between high impact aerobics (which are harder on the body and may cause more damage) and low impact aerobics, such as walking and swimming. This is called cross-training, and helps reduce the chance or injury and overuse of certain muscles.

You will want to perform aerobic exercises at least 20 minutes a day for at least 3 to 4 days a week. If you are trying to lose body fat, or your physical condition is very good, then you may want to work longer at it. Try exercising up to 40 to 60 minutes 5 to 6 days a week.

Remember there is no real need to go overboard. Moderate intensity is almost always better, and is more enjoyable. Low to moderate intensity is an especially good idea when starting out after a layoff or recovery from illness or injury, or if you are significantly overweight.

Warm-up and cool down is important to reduce discomfort and the chance of injury. Warm up by starting slow and gradually build up to your top speed. Then slow down again at the end of your workout.

The whole idea behind aerobic exercise is to get up and get moving! Find something you enjoy doing that keeps your heart rate elevated for a continuous time period and get moving to a healthier life.

What is the Best Exercise For Weight Loss?

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5 Quick Tips to Lose Weight Fast Naturally in 10 Days!

So you are interested in getting a flat stomach and want to know how to lose weight fast naturally? Well, here are 5 quick tips for losing weight quickly and burning the fat that worked wonders for me! And you can get started right away.

1. More Fruits, More Veggies More Fat Loss Power!

7 Days Weight Loss

Got a sweet tooth? Eat more fruit

5 Quick Tips to Lose Weight Fast Naturally in 10 Days!

Grab an apple,orange or a mango instead of reaching for a sugery snack.This will satisfy your urge for sweets and give you the essential vitamins and minerals you need to power through your day and help you lose weight fast. At meals fill up on raw or steamed vegetables. Remember think organic! (if you can afford it). Aside from being low calorie most veggies are a great natural source of fiber which will help you lose weight fast naturally by keeping you regular.

2. Forget about the super-sized Pepsi!

I know it tastes good and all but what your body really needs is water.

Aside from all the empty calories, alcoholic and soft drinks (with caffeine) will actually drain your body of the water it needs to function properly. Just drink plain water. Don't be fooled into thinking that just because a beverage contains 99% water, that it is just as good as water. It is not! Plus, drinking ice water can actually help you to burn fat! Make sure you drink at least 2 liters a day this will flush your system of impurities. Tired of drinking just water? Try green tea! Green tea contains some powerful antioxidants which keep you healthy which is important if you want to lose weight fast, naturally,

3. More Whole Grains Less Processed Foods

Have you looked at the list of ingredients for most commercially prepared foods? You don't need all those preservatives, artificial colors and added sugar. Also the fat and sodium levels are usually off the chart!To burn fat and lose weight successfully you need to have a steady supply of good carbohydrates like potatoes,brown rice and oats, to name a just a few.

4. There are Good Fats and There are Bad Fats

Saturated and trans-fats should be avoided as much as possible. You can boost your immune system by eating foods that contain omega fatty acids, things like olive oil and fresh fish ( You can boost your immune system by eating foods that contain omega fatty acids, things like olive oil and fresh fish (also good for hair and nails!).Avoid the farmed fish if you can.

5. Pay Attention To Your Meals!

A recent study showed that roughly 73% of North Americans regularly eat their meals in front of the television. Have you done that recently? Have you ever been so absorbed in a TV program that you were surprised that your plate was already empty? Me,too!
If you are serious about losing weight:

Turn off the boob tube Take your time and eat slowly. When your belly is full there is actually a delay of a few minutes before your brain gets the message. That's why many people over-indulge on the holidays and end up like bloated whales on the sofa gripping their swollen bellies! Chew your food 32 times before swallowing (this gives your saliva time to do it's magic and properly prepare the food for speedy digestion) So, if you reduce your portions,get plenty of fiber,fruits and vegetables and lean protein in addition to drinking plenty of water you will find the weight will be melting off you.

Of course, a proper diet is only half of the equation in losing weight quickly.A regular exercise regimen can help you lose weight fast naturally in the shortest amount of time. This is what helped me to lose 50 pounds and get a flat stomach.

But I also had a secret weapon!

Following a simple plan I was able to achieve my weight loss goals and the results were dramatic!

5 Quick Tips to Lose Weight Fast Naturally in 10 Days!

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7 Day Fat Loss Workout Program

Here's a 7 day workout program to help you burn fat and gain muscle. You will do fat burning exercises in short workouts to get maximum results in minimum time.

You should be taking time to plan and prepare your fitness and fat loss nutrition and exercise program for the rest of the week. But if you haven't, here is a 7 day workout program to help you burn fat.

7 Days Weight Loss

You should also be on your way out to the grocery store to shop and prepare for your meals for the next 7 days, and planning your next 7 days of fitness according to these guidelines.

7 Day Fat Loss Workout Program

Monday

Do a strength and interval cardio workout, of course.

Do a bodyweight warmup to start.

Then superset a single leg exercise, like split squats, and dumbell chest presses. Do 3 sets of 8.

Then superset stability ball leg curls with dumbell rows. Do 3 sets of 12.

Finish the workout with interval cardio. It only takes 20 minutes to burn fat.

Tuesday

Get 30 minutes of enjoyable exercise. It could be traditional cardio, running errands, housework, manual labor, or your favorite sport. Just make sure to be active everyday. Finish your activity with some sort of relaxation techniques. It could be deep breathing, some easy yoga postures, or some visualization methods. Whatever you do, give yourself a few extra minutes to relax and remove the stress of your workday.

Wednesday

Do another strength and interval cardio workout - very similar to Monday's workout. Sandwich your workout between two high-protein snacks to give your muscles the nutrients they need to recover and re-build.

Thursday

30 minutes of activity. Review your vegetable intake. You should be getting at least 5 servings per day, but try to get up to 8 or even 10 servings per day. Focus on leafy, green vegetables.

Friday

Your final workout of the week.

Bodyweight training is hot right now, and it's quickly becoming the (busy) people's choice as the training method to help them get the lean, sleek, sexy physique that they've always wanted. Plus, at this time of the year, you'll probably want to spend less and less time in the gym, and more time outdoors.

So do only bodyweight exercises today.

Start with a superset of bulgarian split squats and chinups.

The second superset can be pushups and forward lunges.

If you want, for fun, do some biceps and triceps exercises to finish off.

Then do interval cardio for 20 minutes.

Saturday

30 minutes of activity. Connect with your social support group. And call another friend and invite them to get committed to losing fat and improving their health. Help them out and compare solutions to the obstacles that prevent you from eating properly or exercising.

Sunday

30 minutes of activity followed by your weekly plan, shop, and prepare routine. Review your nutrition and make sure that you are keeping all sources of trans-fats out of your diet. Get rid of all the snack foods that contain trans-fats and other ingredients that you can't pronounce. Focus on fresh produce, and minimize the pre-packaged foods on your list.

Enjoy your strength and cardio intervals for the 7 day fat burning workout program.

7 Day Fat Loss Workout Program

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Fast Weight Loss Exercises to Lose Weight Within 2-5 Days!

Here are 2 really fast weight loss exercises to lose weight in just a few days. You can forget about jogging and all that other typical cardio nonsense, these exercise are WAY BETTER.

Fast Weight Loss Exercises to Lose Weight

7 Days Weight Loss

1. Quickest way to lose weight with exercise is to do hindu squats

Fast Weight Loss Exercises to Lose Weight Within 2-5 Days!

Sounds like something hard? Nope, it's not hard at all. It's really simple. Do you know how to squat? If yeah, then all you do is squat... but do it as fast as you can and do it over a period of 5 minutes. No weights are needed. Just you and your body.

To get the most out of this exercise, try to do it non-stop. People who average 20+ squats a minute and over 100 squats in 5 minutes are the ones who get unbelievably fast fat loss results.

One tip... if you can't quite do 100 squats in 5 minutes, then build up to doing the whole 5 minutes by starting with doing fewer minutes but averaging at least 20 squats per minute. Slowly build up from there.

2. Jumping on a mini-trampoline 2 minutes at a time

This is a quick way to lose weight without even sweating. And the best part is you can do these during tv commercials since they last about 2 minutes. In fact, if you have a favorite 1 hour tv show, just watch that show and do this during all the commercials. You'll get in an easy 20 minutes of exercise that way.

These are 2 fast weight loss exercises to lose weight at a rate that is beyond anything you can do at a gym even though you never have to leave your home to do them.

Fast Weight Loss Exercises to Lose Weight Within 2-5 Days!

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Weight Loss by Treadmill

Weight loss using a good Treadmill workout program has worked for many people - and it can work for you too.

Treadmills can be used by virtually any age group, and by individuals of any activity level. Treadmills can help you lose weight, and maintain your weight loss.

7 Days Weight Loss

It really is a numbers game. The more time you spend doing cardiovascular exercises the more calories you are going to burn and the more weight you will lose. And if you are looking for fitness equipment that will get the maximum burn, then a treadmill should be at the top of your list.

Weight Loss by Treadmill

The treadmill is unsurpassed for a cardiovascular workout. According to a study done by the Medical College of Wisconsin and the VA Medical Center in Milwaukee, calories burned on the treadmill for 60 minutes averaged 865 - 705. This compares to:

Stair machine 746 - 637

Rowing machine 739 - 606

Stationary cycle 604 - 556

Cross-country ski machine 678 - 595

· This is one of numerous studies, that rank a treadmill as the number one cardiovascular machine.

Here are a few steps you can take to develop your own weight loss treadmill program:

Find ways to make your Treadmill session enjoyable, by listening to music, books on tape, or teaching tapes. Or, some people prefer to just enjoy nature and life around them, and the time to think, pray, or just let their mind wander. The more you enjoy your Treadmill workout, the more likely you are to workout consistently.

Make it a DAILY habit - just like brushing your teeth. Working out on your Treadmill daily makes your weight loss ambitions much more likely to succeed than if you are working out two to three days a week. And, most people that make the switch will tell you that it's easier to workout every day. You don't have to think about whether it's a workout day or not and get geared up for it - you just do it every day and your body gets used to it. It soon becomes a normal part of your day and you begin to look forward to it.

Incorporate "intervals" into three or four of your Treadmill sessions each week. Intervals are brief periods (about one minute) of more intense exercise mixed into your Treadmill sessions. For example, you would do a one minute interval of faster walking about every five minutes throughout your exercise session.

Here's how it will look; you'll start with your normal three to five minute warm-up and then five minutes into your walk you do your first interval, one minute of faster walking (or perhaps jogging). At the end of that minute you should be "winded" and ready to slow down. You'll slow down to your normal walking speed for the next four minutes and then your fifth minute is another one minute interval. This pattern continues throughout your exercise session.

Intervals increase your aerobic fitness level by "pushing the envelope." While doing your interval you cross the anaerobic threshold into anaerobic metabolism, forcing your body to become conditioned to more intense exercise and making it a better weight loss program.

Intervals increase your basal metabolic rate (BMR), causing you to burn more calories 24 hours-a-day, and intervals can make your exercise less monotonous and help the time pass more quickly.

If you're not weight training, walk on your Treadmill with light (one to two pound) hand weights two to three days per week. Swing your arms and also use a variety of arm movements while walking to tone your upper body muscles and further increase your basal metabolic rate.

If at all possible, do your Treadmill workout first thing in the morning. Over 90% of people who workout consistently, do so first thing in the morning. If YOU want to exercise consistently, odds are in your favor if you hop to it early.

Make one day a week your "easy day." Make this a very leisurely workout. Appreciate how good your walks are starting to feel as you lose weight and tone your muscles.

Keep a record of your workout. There's something very motivating about seeing your workout accomplishments and paper. Record the date and time-of-day of your workout, and the distance and/or time you walked. Keep a running total of the miles or minutes you've walked. Also, record your thoughts or feelings for that particular workout.

By taking these steps you're making this time each day a special time to take care of yourself. Make that a priority in your life and don't let anyone or anything keep you from that time. Working out on your Treadmill every day will help you achieve your weight loss goals and have a positive impact on all aspects of your life, including fitness level!

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So, from the simple perspective of weight loss, the treadmill is by far the best exercise machine given its significantly associated energy expenditure. Treadmills have consistently provided quality results and lasting benefits. Treadmills allow you to work at your own pace, but don't allow you to slack off. You'll be able to burn calories effectively and reach your weight loss goals. It's that simple.

If you're in the market to seriously educate yourself about treadmills, visit http://www.treadmilladviser.com where you can obtain more detailed information.

Weight Loss by Treadmill

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