How Long Will It Take To See Results?

I can't tell you how many people will write in with this same question. They've been dieting and can't see any difference.

So I looked for some answers and found this post. This post first appeared on VeryWell.com. Check it out.

The time it takes for you to see (and others to notice) weight loss results can vary from person to person. Many factors, including your starting size and your eating plan, can make a big difference. In general, however, many people can see results in one to two weeks if they stick to their plan. Let me add something, sometimes "how long it takes" depends on how long you have carried around the extra weight and your age, but in defense of this author, I will say that anyone in normal health can lose weight.

Factors That Affect How Quickly You'll See Weight Loss Results

There are many different factors that affect how fast you'll see diet results.

Unfortunately, there is no clear cut answer about how soon your weight loss will show. These are some of the reasons that results can vary.

Your starting size. If your starting weight falls into the obese range on the body mass index, it is not impossible for your weight to change up to 20 pounds in a single day. But that amount of weight loss may not be very noticeable on a larger frame. However, if you are a petite woman and you lose 20 pounds that amount of weight loss can be the difference between several clothing sizes. It would be nearly impossible (and terribly unsafe), however, for a tiny woman to lose that much weight in a day. If you are smaller, you are likely to have less weight to lose and it will come off a little bit slower. When your starting body size is larger, you are likely to lose more weight at a faster rate—especially in the early days of in your program.
Diet type. Some diets are set up to include an initial phase where you lose more weight. Atkins, South Beach and many other popular programs include a jump start for a week or two when food restriction is more intense and you lose more weight. You can lose five pounds or more per week during this initial phase. As a result, the weight loss will be noticeable sooner.
Healthy Eating

Learn diet tips and recipes that make food the easiest part of your weight loss plan.

Carbohydrate intake. Carbohydrate restriction can lead to quick water loss. When you lose water weight, you are likely to feel and look thinner. For some people, lost water weight can make the difference between two different clothing sizes. But losing water weight is different than losing fat. While cutting back on carbs is a smart approach to weight loss for many dieters, it needs to be part of a comprehensive program of healthy eating for sustained weight loss to occur.
How often you weigh yourself. You're more likely to see big changes in the number if you weigh yourself less often. Why? Because if you weigh yourself once a week, the result will be the total number of pounds lost over seven days. If you weigh yourself everyday, you're likely to see small changes and you may even see weight gain. There are many different reasons that your weight changes every day and it is not always the result of how well you followed your diet.
How you measure weight loss results. When you start a diet program, your goal may be to fit into a smaller clothing size. Or perhaps the number on the scale means more to you. Others want to see changes to a certain body part—like thinner thighs or a flatter tummy.

In most cases, you're likely to see changes on the scale first, especially if you have a high tech scale. A digital scale can pick up small changes in your total body weight (even fractions of a pound )that may too small to notice on a single isolated part of your body.

Next, you're likely to see changes in your clothing. Your actual size won't change right away, but you'll notice that your clothes start to fit more comfortably and hang a little bit looser. You're most likely to notice this change sooner if you typically wear more fitted (tighter) clothing. Eventually, if you stick to your weight loss program, the weight loss from your total body will result in a reduction in your clothing size.

Lastly, you'll see changes to each body part. Of course, these changes will be happening throughout the entire weight loss process. But you may not notice thinner thighs, for example, until you've lost several pounds. You're more likely to see body part changes sooner if you start an exercise program while you are dieting. Keep in mind, however, that exercise can improve the shape of your body and make it tighter and more attractive. But improved muscle mass can result in weight gain on the scale—even though your body is smaller and looks better.
How Long Until My Clothing Size Changes?

One of the best parts of the weight loss journey is when you go to the store and learn that you fit into a smaller clothing size. For most dieters, this is the moment when you feel that all of your hard work has paid off. So how long does it take before you enjoy that special experience? Again, it varies. Height plays a big role.

If you are a petite woman who is five feet tall, a ten pound weight loss may mean that you've lost up to ten percent of your body weight. That amount of weight loss will be very noticeable and can change her clothing size up to two sizes. But if you are a very tall athletic woman, a ten-pound loss probably won't even be noticeable and may not change your clothing size at all.

Many experts say that you should expect to change one clothing size with every 10-12 pounds of weight lost. But we usually don't lose weight evenly throughout our bodies. Unfortunately, the stubborn areas usually take the longest to change. So your bra size may get smaller faster than your pant size. Ultimately your clothing size depends on the measurement of each particular body part.

To change your pant size you need to reduce your waist size by about 1 to 1.5 inches and your hip size by the same amount.
To change your top size you need to reduce your bust and waist measurement by approximately one inch in smaller sizes (size 8 and under) and 1.5 inches in medium and larger sizes (size 10 and up).
To change your dress size you need to reduce your waist, bust and hip measurements by approximately one inch each depending on the style of the dress and the fit you prefer.
When You'll See Weight Loss Results (Sample Timeline)

Remember that a new clothing size and smaller body are not the only benefits of weight loss. These are some weight loss changes that you're likely to see and a sample timeline of when you're likely to see them if you stick to a healthy reduced-calorie eating plan and a moderate exercise program.

Week one: Most dieters start to see some change in the scale (usually up to five pounds) during this week. You're likely to feel better, but not see major changes in your body.
Week two: During week two you're likely to start to see changes in the way your body looks and feels. Exercise starts to feel easier and your clothes will start to feel loose.
Week three: Week three is when you start to feel momentum in your weight loss journey. If you've been consistent in your plan, your body is responding well and you start to feel like the program is successful.
Week four: By week four it is very possible that you've lost enough weight (safely) to be a different clothing size.
After week four your new eating plan is starting to feel like more of a normal routine. Depending on the amount of weight you have to lose, you may start to return to an adjusted eating plan for weight maintenance.

For anyone to notice a weight loss, I had to lose two pants sizes. This really doesn't have much to do with your weight. You have to lose body fat and that will change your appearance.

If you really want to lose your body fat than look for my Ebook at the websites listed below. You'll get information on Healthy eating, exercise, and diet.

“How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new ebook is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Brisk Walking Will Keep You Thinner

Which exercise is best for keeping off weight? A long term study found that people who enjoyed a 30-minute brisk walk most days had the smallest waists and lowest body mass indexes. Brisk walking beat gym exercise and sports for staying slim. Brisk walking was associated with being thinner, especially for women, and people over age 50.

Does Brisk Walking Beat Other Physical Activity for Staying Thin?

In Britain as well as the US and many other countries, health authorities recommend 30 minutes or more per day of moderately intense physical activity for health and weight management.

The researchers wanted to find out which activity was most effective, and the data showed that brisk walking was the winner.

What is Brisk Walking?

Brisk or fast walking is at a pace where you are breathing heavier than normal and the heart rate is elevated. To be in the moderately-intense activity zone, you should have a heart rate of 50% to 70% of your maximum heart rate. Use our heart rate calculator to find this number for your age.

The study focused on brisk walking rather than strolling at an easy pace and lower heart rate, in order to compare it to jogging, gym exercise and sports.

The subjects of the study determined for themselves whether they were brisk/fast walking.

Study Finds Brisk Walking Associated with Lower Fatness Measures

The study looked at data collected in the annual Health Survey for England (HSE) from 1999 to 2012. Over 68,000 respondants reported on how many days in the past month they engaged in 30 minutes or more of moderately intense activities.

The categories were:

• walking at a fast or brisk pace
• sports or exercise including swimming, cycling, gym workouts, dancing, running/jogging, football, tennis and other racquet sports.
• heavy housework
• heavy manual activities

Measurements were made of body mass index, which uses the ratio of height to weight, and measurement of waist circumference. A wider waist shows central obesity, which is associated with developing health problems independently of BMI.

The exciting results were that brisk walking beats the other activities for predicting who has a lower BMI and smaller waist. The graphs of the data show a consistent downward trend in these fatness measures with the number of days of brisk walking each month. Brisk walking five or more days per week was a good target, consistent with the health recommendations for physical activity.

Who Benefits the Most from Brisk Walking?

The good news is that brisk walking worked best for populations who may be less inclined to join in sports or didn't have access to recreational facilities.

• People over age 50 regardless of gender
• People who are pressed for time. 
• People who are unable to do conventional exercise

There is no monetary cost to walking so it is very likely that the benefits will outweigh the costs. A simple policy that 'every step counts' may be a step towards curbing the upward trend in obesity rates and beneficial for other health conditions.”

Why would walking be found to be more effective than spending the same amount of time in the gym? Walkers may be more faithful to their regimen over time. It can also be harder to know how much of your time spent in the gym is in moderately-intense exercise and whether you are performing the exercises correctly. Walking is much easier to get right and to know when you are breathing harder and working up a sweat.

How to Start Brisk Walking

People who enjoy walking at an easy pace can take steps to walk faster and raise the heart rate and breathing rate into the moderately-intense zone. Walking with good posture and arm motion can speed up the feet.

People who have difficulty in walking faster due to arthritis or other conditions can add walking poles or small hand weights to their walking workouts. Using walking poles can raise the heart rate while walking at your usual pace.

If you really want to lose your body fat than look for my Ebooks at the websites listed below. You'll get information on Healthy eating, exercise, and diet.

There’s two ebooks.  “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new ebook is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Guys, is it time to get rid of your beer belly?  Is your waistline expanding beyond your control? If the answer is yes, you’re not alone.  Men often hold weight in their midsection and trying to reduce belly fat can be challenging. As you might expect, the best program to slim down your belly involves diet and exercise.

But what you might not expect is that your program should start with a trip to your doctor.

Why Belly Fat Matters Most

If you are overweight, reducing your overall body size is probably a good idea.  But belly fat deserves special attention.  Research has shown that holding abdominal fat can be particularly problematic to your health.  Numerous research studies have shown an association between an increased waist circumference and an elevated risk for heart disease and other conditions, including metabolic syndrome and type 2 diabetes. 

So how big is too big?  If you measure your belly just above your hipbones and your measurement is over 40 inches (35 inches for ladies) then you are at an increased risk for certain conditions, according to the National Institutes of Health. One study even showed that waist measurements as low as 33 inches in men and 28 inches in women can be used to help identify people who are at greater risk for heart disease.

Think you’re off the hook if you’re not overweight? Think again! Even if your BMI is normal, some studies still suggest that holding excess weight around your midsection can be problematic, especially as we age.  An evaluation of over 100,000 men and women aged 50 and over showed that regardless of BMI, an elevated waist circumference was associated with a higher risk of death in older adults.

Of course, your waist circumference is only one measurement that your doctor will use when evaluating your overall risk for different medical conditions. But if you and your physician determine that belly fat puts you at higher risk for heart disease or even death, then it may the motivation you need to get rid of your gut.

How to Reduce Belly Fat

So what’s the best way to erase that beer belly?  I went to several expert sources to find out.  Not surprisingly, the solution requires careful attention to both diet and exercise.  But which component matters more?

Several recent studies suggest that exercise plays a more important role in maintaining a lean belly.  One study identified aerobic activity as a key factor.  Researchers found that men who had higher levels of cardiovascular fitness (also called aerobic fitness) were more likely to have leaner midsections, even if those men were overweight.

But of course, that doesn’t mean you should use exercise as an excuse to ignore your diet.  You can’t eat whatever you want and still expect to get rid of your paunch.

  Book author and fat-loss expert Tom Venuto says that one of the most common workout mistakes made by men is to ignore the important relationship between diet and exercise in reaching weight loss goals. 

So what kind of fitness training should you do to get rid of belly fat?  New York trainer Matt Griffin works at a gym where the clientele is mostly men.  He says that getting a lean body requires a combination of cardiovascular training and lifting weights.  “The mix of weight training and cardio keeps the body guessing and reacting to the stresses being put on it.”  Both Griffin and Schober say that high intensity interval training (HIIT) is particularly effective for burning fat and targeting the gut.

So does this mean you should ignore those popular abdominal curls?  Not exactly, says Griffin. “Getting great abs is about more than just doing a bunch of sit ups.”  He says that abdominal training should engage the whole body.  He recommends functional training to his clients.  “Core training that incorporates movement of the entire body is more relevant to everyday life,” he says.  He specifically prefers Pilatesand Gyrotonic training for men who want to get flatter abs.

But Griffin and all of the experts emphasize the importance of a comprehensive program for losing weight and getting rid of belly fat.  It’s not just about the diet or just about the gym. Trimming your waistline could impact your longevity. Take the time to talk to your doctor, and develop a lifelong plan of healthy eating and vigorous exercise to get lean and stay fit for life.

If you really want to lose your body fat than look for my Ebooks at the websites listed below. You'll get information on Healthy eating, exercise, and diet.

There’s two ebooks.  “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new ebook is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Your Diet Can Add Years to Your Life, or You can Lose Years

We all have the ability to live healthier, stronger, and longer lives simply by eating the most nutritious foods for our bodies.The importance of good nutrition cannot be overstated. I have personally seen how an optimal diet can prevent and reverse disease. I have written books about the therapeutic power the right foods can have on such problems as heart disease, high blood pressure, diabetes, allergies, asthma, autoimmune illnesses (including lupus) and headaches.

I firmly believe that few people can expect to have good health without paying attention to the consumption of high-micronutrient foods. The latest scientific advances in nutritional research continue to provide evidence in support of these facts.

The latest to shine a spotlight on the necessity of a superior diet is a new group of data released by The Global Burden of Disease study. It is a huge, ongoing project collecting data in 188 countries. An international research team evaluates studies on each of 79 modifiable risk factors associated with preventable deaths and loss of quality of life years, grading the evidence that links each one to early death and adding more risk factors to the list when new evidence arises.

The study cited poor eating habits as the most significant risk factor for premature death worldwide. It found diet was the primary factor responsible for the greatest number of premature deaths starting in 2000 and up to the most recent data for 2013, accounting for 11.3 million deaths worldwide in 2013.

In recent decades, the American diet has undergone a transformation that has put disease-causing refined carbohydrates, oils, and animal products at the center of every meal, with natural plant foods playing only a minor role. This dietary shift became apparent when researchers looked at the data. As new parts of the world continue to adopt these eating habits, diet is becoming a larger burden on health and lifespan all over the world.

What Foods Place You at High-Risk?

When researchers looked at some of the dietary risk factors individually, they found that between 2000 and 2013 there was a global increase in the numbers of deaths associated with the following factors:

Low Fruit Consumption
High Sodium Intake
Low Fiber Diet
Low Consumption of Nuts and Seeds
Diet High in Processed and Red Meats
Based on the above dietary factors, it should be no surprise that there was an increase in the number of deaths over this same time period associated with high blood pressure, high BMI or body mass index, and high fasting blood glucose rates.

The Good News

The study didn’t yield all bad news though. Mortality due to the consumption of trans fat and secondhand smoke declined during that time and, as the authors pointed out, each of the risk factors have the potential to be eliminated or reduced in our diets. Already we are seeing a stronger emphasis on whole foods, clean eating, and a wider interest in more thoughtful food selection. Our individual choices have a huge potential to positively improve our health.

The trends the study spotlighted are reversible, and the deaths associated with a poor diet are avoidable. It took many years, but today everyone knows that smoking causes lung cancer and as a result, tobacco use is declining and so are the negative health effects associated with its use. The data suggests that this is beginning to occur with trans fat, too. We are certainly not there, yet, but we are moving toward a time when processed meats, commercial baked goods, and sugar-sweetened beverages will be viewed by everyone as dangerous.

I encourage everyone to eat a nutrient-dense, plant-rich diet of greens, colorful vegetables, beans, nuts, seeds, and some fruit. Make salad the main meal. Eat big salads and lots of tomato, onion, raw and cooked greens, and mushrooms. Until everyone learns to avoid processed food, excessive animal products and oils preventable diseases will continue to plague us. A diet that delivers a broad array of micronutrients via a wide spectrum of healthy foods is the most satisfying and the most healthful.

If you really want to lose your body fat than look for my Ebook at the websites listed below. You'll get information on Healthy eating, exercise, and diet.

“How Bad Do You Want To Lose Weight?”, is available at all the online bookstores selling for $1.99. Go to any of the websites and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new ebook is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Make Smoothies for Weight Loss

Smoothie lovers beware! Creamy and delicious weight loss smoothies can actually ruin your diet if you don't follow a few critical rules. Do you know what they are?

I found this post on WedMd.com and if you're like so many other busy people, we tend to drink our breakfast and lunch and save the meals for the evening. That's okay, but you can add a lot of calories if you're aren't careful. I stick to the 300 calorie rule. Never drink a shake or smoothie with over 300 calories. Yes, a protein shake can be a good breakfast. When you want to lose weight you have to start the day with protein and because most of us don't eat breakfast everyday and if we do we don't get the protein we need, protein shakes are a great way to have a quick breakfast either at home or on the run. 

Use this list of healthy smoothie dos and don'ts to make sure that your drink isn't too high in fat and calories. Then use the weight loss smoothie recipes and try new ingredients and boost the nutritional potential of your favorite drinks .

I'm not in favor of drinks that add calories to your diet but because we have protein drinks today and some of us are substituting smoothies or protein shakes for a meal, I've had to re-think calories in drinks. If these drinks are made properly and you can get nutritional value and use them as a substitute for a meal or a snack between meals, then maybe the drinks are worth a try. Remember that not all diets work for all people and if you start gaining weight on any diet, stop it quickly. If I gain 3 pounds, I stop what I'm doing and try something different. Just because you like the diet doesn't mean you can ignor weight gain. A food Log helps you find your mistakes. If shakes are going to max out your calories for the day, be careful. If your body can't burn all the calories you are consuming you will gain weight.

Do Measure Your Ingredients

Don’t throw ingredients into the blender without measuring them first. Otherwise, you’ll end up with a high-calorie disaster. Do measure each ingredient and tally the complete calorie count for your drink so you know how many you'll consume when you drink it.

You won't have to follow this step every time you make your smoothie, but if you measure the ingredients once and continue to use the same recipe, you’ll save yourself from making a common weight loss mistake: underestimating the impact of liquid calories.

Do Add Protein

chia seeds for smoothies

Do balance nutrients. If your smoothie is a meal replacement, make sure it contains each essential macronutrient: protein, fat and carbohydrates. Many fruit smoothies contain plenty of calories from carbohydrates and perhaps a small amount of fat. But don’t forget to add a good source of lean protein.

Protein helps you build muscle, which you need to maintain a healthy metabolism. Need a recipe? Try this yummy Mocha Smoothie with chocolate protein powder. If you already have a favorite smoothie recipe and want to add a boost of protein, throw in a tablespoon or two of chia seeds. The seeds will thicken your drink and provide a diet-friendly boost of fiber as well.

Don't Limit Ingredients

green smoothie recipe

Do try to use fresh or frozen fruit, such as blueberries, strawberries, mango, peaches or apples. You won’t need a recipe to combine these sweet ingredients. Don't be afraid to branch out and use ingredients such as watermelon, spinach or kale to get additional vitamins and minerals. Try this Sweet Green Smoothie to get vitamin-packed green veggies with your morning meal.

Do Cut the Fat

bananas for weight loss

Don't use high fat ingredients to get a creamy texture. A smoothie made with ice cream, gelato or a large amount of peanut butter is delicious, but it may be too high in calories to help you lose weight. Even frozen yogurt may add unwanted fat and sugar.

Do use bananas, either frozen or at room temperature, to get a thick, smooth texture without the added fat and calories.

Don't Add Extra Sugar

sugar in weight loss smoothies

Don't add unnecessary sugar. If you make a fruit smoothie, you’ll get plenty of sugar from the fruit ingredients that you add to the blender. If you add dairy, that source will also contribute lactose, a form of sugar.

Do limit the amount of honey, table sugar or other sweeteners that you add. This 175-calorie Peanut Butter Smoothie is creamy and sweet without the addition of any extra sugars.

Do Add Juice Cautiously

juice in smoothies

Do add fillers such as water or ice. Some smoothie recipes are very thick. It can be tempting to thin them out with high calorie, heavily sweetened fruit juice. But juice can add mega calories and unnecessary sugar.

Water will make your smoothie easier to drink and ice will add thickness. Experiment with a basic smoothie recipe. Try decreasing the amount of juice and adding water or ice to get the thickness and flavor that you like.

Shakes or Smoothies are great for a quick breakfast. Add protein power and watch the calories, but you can make these in minutes and take it in the car.

If you really want to lose your body fat than look for my Ebook at the websites listed below. You'll get information on Healthy eating, exercise, and diet.

“How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new ebook is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

Get Smart About Fitness Goals

If you're trying to lose weight, get healthy, build muscle or excel at a sport, you know you need goals. The question is, how do you know if you're setting the right goals for you?

While many of us focus on a certain weight we'd like to get to, that isn't always the best approach. We often pick an arbitrary number, maybe a weight we used to be or a weight we've always wanted to be, leaving us frustrated when we end up failing.

If you really want to get results, you need goals that will actually work for you. This post comes from VeryWell.com and stresses the importance of setting goals. Personally, my goals were very simple, but harder than I thought to attain. I wanted to get back into smaller pants sizes again. I had gone from a 34 to size 38 and I couldn't stand the way I looked. If the truth be told, I think we all feel that way at one point in our lives. Some of us have the courage to do something about it and others try but fail because they always think they can find an easier way.

SMART Goals

If you've done any kind of goal-setting, you've probably run across the acronym SMART goals. That means goals that are specific, measurable, attainable, realistic and timely.

When you don't have a specific goal, it's difficult to keep exercising and to track your progress to see how far you've come. Keep in mind that you can have a variety of goals - Losing weight, getting in a certain number of workouts, improving your health or even just making better choices every day. Before you start working out, take a moment and ask yourself these questions:

1. What do I want to accomplish with this exercise program?
2. Is my goal realistic and attainable?
3. Do I know how to reach my goal?
4. Do I have a timeline for reaching my goal?
5. How will I reward myself when I get there?

For example, is it reasonable to want to lose 50 pounds in 6 months?

It's possible, but may not be reasonable unless you eat well and exercise every single day for the next 6 months.

Weight loss is often harder than we think and it's usually slower as well. Experts recommend that you lose no more than 1-2 pounds per week, but it isn't likely that you'll lose 2 pounds every single week and many people find they actually lose about .5 to 1 pound on a good week.

For more, check out How to Set Weight Loss Goals.

Facts to Consider About Weight Loss Goals

• The more weight you lose, the harder it will be to lose weight. The less weight your body has to move around, the fewer calories it will burn doing so.
• The closer you get to your goal, the harder it is to reach it. There may be several reasons why you're not losing weight and being aware of those pitfalls can help you avoid them, or manage them when they happen. 
• The weight you can maintain may not be the weight you want to be. We all have an exercise threshold - The amount of exercise we can comfortably fit into our lives. We can often stretch that threshold, but it's important to know exactly where it is so you can decide if that's realistic for you.
• The scale isn't always the best way to track progress. The scale won't tell you what you've lost and/or gained and, sometimes, it can even lie to you. Be sure to use other tools to track your progress.
• Weight loss isn't the only goal you can have and may not even be the most motivating. Giving up the Weight Loss Obsession may be your first step to success.

After you set your goal, your next step is to find out how to reach it. If you want to lose weight or become better at a sport, you need to do some research to figure out where to start. 

It's helpful to know what you have to do before you get started. You may be surprised at the daily effort it takes to reach your goals and you may not realize that your body isn't ready for the amount of exercise you need to reach your goals. It takes time to build strength, endurance, coordination and it also takes time to get used to making exercise a part of your life. That's true, you buy those exercise tapes or join those classes and find out you can't do the workouts, so you quit. No one ever tells you that you have to start off slow and build-up your strength and endurance to do those workouts. It can take weeks of exercise to build that strength. That's why I recommend "walking" for a beginner. First just strolling for 30 minutes a day and than increase your speed and increase the time as you get stronger. After you can walk for one hour at a rate of 4 miles per hour, than you're ready for a more strenuous workout.

How to Stick With Your Goals

• Schedule your workouts
• Be prepared by always having your workout bag with you, bringing your lunch to work, etc.
• Be prepared for those times when you feel like skipping your workout
• Keep a food and workout journal to stay on track and measure your progress
• Take your measurements regularly

Programs to Get You Started

• 4-Week Slow Build Workout Program - This program is all about starting slow and gradually building a solid exercise habit.
• 4-Week Jumpstart Program - This program focuses on workouts, not weight loss, which gives you built in SMART goals to track and accomplish.
• 12 Weeks to Weight Loss - This is an in-depth program that takes you through 12 weeks of cardio and strength training workouts. You can find a wealth of information on the internet.

If you really want to lose your body fat than look for my Ebooks at the websites listed below. You'll get information on Healthy eating, exercise, and diet.

There’s two ebooks.  “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new ebook is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

Quick Weight Loss Methods Can Work For Some

Dieters are often tempted by the words “quick weight loss” or “lose weight fast.”  Many trendy weight loss programs promise that you will lose weight quickly and keep it off.  The problem is that many of those fad “crash” diets aren’t realistic and don’t work.  But that isn’t necessarily because quick weight loss is bad.

Losing weight quickly can actually be part of a healthy weight loss plan.  If you want your weight loss to last, however, the fast weight loss phase has to be part of a larger, more comprehensive approach that includes long-term lifestyle changes to help you maintain your slimmer physique. As a rule-of-thumb anyone can loss about 5% of their weight real fast by going on fad diet that's mostly all liquids. As long as you put some nutrition in your liquids like "Ensure" you can do a liquid diet for one week and you will lose some weight. The thing is that you won't lose any body fat. Most of what you lose will be the stores food in your digestive system. It's just a way you can clean yourself out. 

Quick Weight Loss Methods

So how do people lose weight quickly?  Common methods include low calorie diets (LCD) and very low calorie diets (VLCD).  Dieters should know the difference before they choose a weight loss plan. 

• Low Calorie Diet:  Weight loss programs that provide 1,000 – 1,200 calories per day for women or 1,200–1,600 calories per day for men are considered to be low calorie diets.  According to the Weight Control Information Network, these diets often include regular foods that are sometimes combined with meal replacement shakes or products.
   
• Very Low Calorie Diet:  VLCDs are often liquid diets or diets that include little or no regular food.  Very low calorie diets provide up to 800 calories per day. These diets generally require medical supervision and can only be maintained for a short period of time.  Patients who are obese may work with their physicians to lose weight on a VLCD, like Optifast, to improve their health.

Popular Diets to Lose Weight Fast

You’ll see some trendy low calorie diets, including the M-Plan Diet and the 3-Day Military Diet advertised online and in fashion magazines or tabloids.  Their attention-grabbing strategies often appeal to dieters who are looking for something new and something easy.  The plans are generally not backed by legitimate weight loss companies, physicians or registered dietitians and they are usually not effective for long-term weight loss.

But some low calorie diets are endorsed by brands that you’d recognize.  Nutrisystem, for example, has Fast 5+ Kit to help new dieters lose five pounds in their first week.  During that week, dieters follow a structured eating plan that provides approximately 1000 calories.

Dr. Anthony Fabricatore is the Vice President of Research and Development for Nutrisystem.  He says that the Fast 5+ Kit is meant to be part of a long-term plan. He explains that “after the first week, customers transition to the calorie level that is tailored to their estimated metabolic needs to support a continued 1-2 pound loss per week.”

But Nutrisystem is not the only commercial diet program to include fast weight loss as part of the first weeks of the plan. Diets like Atkins and The South Beach Diet also include a low calorie stage in the beginning to boost your weight loss. 

If you have excess money and don't want to take the time to research the liquid diets that you find online, than try something like Atkins and see if it works for you. Most of these diets can have you losing weight almost immediately, but your not losing fat. Unless you're losing body fat the weight will come back soon after you return to your normal diet.

Why (Some) Quick Weight Diets Work

So why would a dieter follow a short-term, low-calorie diet if their rate of weight loss is ultimately going to slow down?

  According to Fabricatore, short-term quick weight loss can provide a boost to dieters. In his experience as a clinical therapist he sees dieters gain two specific benefits. 

• Quick results.  When people start a diet, they invest time, money and effort.  If they get a quick return on their investment, they are more likely to continue to invest and stick to their plan for a longer period of time. 
   
• Positive beliefs. When a dieter believes that they can lose weight, they boost their chances of reaching their weight loss goal.  It’s a concept that psychologists call self-efficacy; the belief that you can carry out a specific task.  A week of successful quick weight loss can help you to boost your belief system and build self-efficacy.

Quick Weight Loss Drawbacks

Low calorie diets and very low calorie diets are not for everyone.  Very low calorie diets are only appropriate for people who are under medical supervision. In most cases, they are used with people who are obese or whose health is at risk because of their weight.  Low calories diets, like the Fast 5+ Kit by Nutrisystem, are not always medically appropriate for dieters with diabetes or other medical conditions. Don't get sucked-in to a trap that makes you believe you have to buy something to lost weight. As long as you take a nutritional drink like "Ensure" every day, you can lose weight your first week on a chicken soup diet and I just made that up. The cabbage soup diet was very popular for quick weight loss a few years ago and it worked, but you still have to get some nutrition or you lose your energy and become weak.

In addition, transitioning off of a low calorie diet can be problematic.  After quick weight loss, dieters must either switch to a more traditional diet or go back to their old eating habits.  People who go back to their old eating habits are likely to gain the weight back.  And dieters who move to a traditional diet can be disappointed when their weight loss slows down or stalls.  But, Fabricatore says that this disappointment can be prevented if a dieter has clear expectations about the transition from the beginning of the diet. 

And lastly, quick weight loss diets, alone, don’t provide dieters the opportunity to learn important healthy habits that they need to sustain their goal weight for life.  This is why transitioning to a longer term traditional weight loss plan is important. When dieters invest in a well-balanced comprehensive long-term weight loss plan – that may include a fast weight loss phase – they learn healthy habits like portion control, finding time for exercise and moderation.  Ultimately these are the skills that will keep them lean for life. 

If you really want to lose your body fat than look for my Ebooks at the websites listed below. You'll get information on Healthy eating, exercise, and diet.

There’s two ebooks.  “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new ebook is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. Smashwords is offering a discount coupon for my book. Use the code at checkout and the price drops from $3.99 to $1.99. If you are a Kindle user, the ebook should be uploaded on Amazon this week. As it becomes available on other sites I'll post it.