DIET PLANS LOSE WEIGHT FAST

How to lose weight fast without spending a fortune, or gaining it all back...

There are so many "lose weight fast" diets, gimmicks and marketing ploys out there that I'm just going to get into the nuts and bolts without a big speech about how my program works wonders. The fact is, follow the program and you will lose weight. Here's why...Losing weight burning fat requires three things:

Eating less calories than you burn over a given period of time. Consuming the right kind of calories that help your body do what you want it to. Following a workout routine that not only burns calories, but provokes a hormonal response in your body, letting you burn fat and build muscle faster.That's it. Sounds simple right? It is...simple, but not easy. The vast majority of people fail consistently at diet after diet and wonder why. I believe it is because we focus on methods instead of principles. Once you understand the principles, you can use your own methods. So here are the principles... (Note: For max effect, use this dieting plan with a solid workout routine .) A Calorie is Not a Calorie... Huh? Let me explain. One famous experiment was done on a sample population of women with similar heights, weights, age, and body type. All of them began a "caloric restriction" diet. In other words, they ate a really small amount of food for a given time.A third of them were given diets consisting of mainly fat calories, a third were given mainly carbohydrates, and a third were given mainly protein, but they all consumed the same amount of calories over the period of the test. What were the results? The high fat group lost an average of .9 pounds per day The high protein group lost .6 pounds per day The high carb group actually gained .2 pounds per dayWhat can we learn from this experiment? Not all calories are created equal. While we need some amounts of carbohydrates, fats, and protein to be healthy, we need to rearrange our diet so we get just enough carbs and no more. What Not to Eat Everyone loves carbs; they're in all the best foods...pizza, pasta, bread, cereal, and a million other things we love to eat. But, if you want to lose weight, they are going to have to go. The same goes for fruit. But fruit is healthy!!! Not really, fructose turns into triglycerides, which is stored as fat. Tomatoes are okay, all other fruit has to go. Also, I recommend laying off the dairy. Dairy has a high insulinemic response, so if you want to lose weight fast you'll have to lay off the milk products. I don't know the scientific reasoning for this, but it has been shown in tests. Cut as much carb-heavy food and fruit out of your diet as possible, to be eaten only on cheat day (which will be discussed farther down the page). I know it's hard, but we can make it easier by doing the following: Start small. Make a commitment to change just one meal per day, preferably breakfast. Wake up and eat a light, protein rich breakfast within 30 minutes of waking up. No cereal, no toast, no fruit. Egg whites, veggies, beans, and tomatoes are all fair game. Be consistent. Make one or two meals over and over and stick to them. It makes it easier when you don't have to think about what you're going to eat for breakfast. Make small changes so you don't get bored with it, but for the most part stick to the same meals. No soda or fruit juice. Soda is terrible for you. Give it up. Enough said about that. If you need caffeine, drink tea or coffee. Fruit juice is full of fructose and sugar. Water is good for you; drink lots of it. Stuff You Can Eat To lose weight fast you may eat the following foods. The list is similar to my muscle building diet page, with a couple of exceptions. For this program, I recommend sticking to egg whites, rather than whole eggs. Also, milk is off the list, and I recommend leaning toward leaner protein sources like chicken and white fish rather than beef and fattier fish like salmon. Proteins Chicken (white cuts) White fish Beef Turkey Egg whitesLegumes Pinto beans Black beans Peas Green beans Nuts LentilsOther Stuff Green veggies Tomatoes Avocados (max 1/2 per day)You can eat normal sized meals with these ingredients and you will lose weight. The Cheat Day Designate one day per week to be your cheat day. This is the day when you can literally eat anything you want; rice, pasta, beer, donuts, anything.The cheat day is a valuable outlet for your carb and sugar cravings. If you really want pasta, it's OK. Just wait until cheat day and you can have it. Loading up on carbs also has some real value, as it helps your insulin sensitivity and keeps your metabolism from slowing down. You will gain weight on cheat day. It's OK. Wait a couple days and your weight will even out and start to drop again. Work Out to Lose Weight Fast Many people overestimate the gym time that is needed to really lose weight fast. I have seen people make some insane improvements with some simple diet changes and one or two quality exercises, done at the right intervals.To check out my exercise routine designed to help you lose weight fast, click on the following link and scroll down to "Program 2": WORKOUT ROUTINES Please take the time to read that page, it will be worth it. If you don't want to take the time, at least get one thing out of it: the kettlebell swing , which I think is the number one best exercise around to lose weight fast, as well as tone your butt, legs and back. Learn it and do it, it works. Staying Motivated So many people start diets and give up after a couple weeks of iffy results. Or, they do great for a while, slip off their diet on the holidays, and gain all their weight back.I think the problem is that many people get overwhelmed by their diet, feel like it's a huge lifestyle change, and miss the foods that they can't eat. The cheat day helps many people. Use and love the cheat day. Also, start with small changes. I know I said this before but it's worth repeating. Don't change your entire lifestyle at one time. Start with one meal, eliminate one bad eating habit, get used to it, make it part of your routine, your lifestyle. You will see results. Set Goals Set clear, unambiguous goals for yourself. Don't say, "lose some weight". Instead, say "lose ten pounds of fat by this date". Write it down. Take a picture of yourself now and put it somewhere you will see it. It will force you to face your goal every day. Record Stuff At the very least, measure your weight daily and write it down. This will make you face your goal and your current state every day. Awareness leads to action. Make every effort to record even more data. Try to take body fat measurements as often as possible. Write down what you eat each day, record your workouts , everything. You will have a much better idea how much progress you are making than if you are just winging it, or just weighing yourself. Don't Give Up You can read all the tips and advice on the net about how to lose weight fast, but eventually it's going to come down to you making a decision to take some action. Once you decide to do it, you will meet your goals, and you will lose weight fast. Make that decision, do it know, and get it done! If you are overwhelmed by all of this and need just a few easy points to focus on to see results, use these five weight loss tips , which will get you on the right path to lose weight fast. Five Proven Weight Loss Tips These five weight loss tips are for you if you don't really want to read through my entire diet plans or workout routines pages, but just want a few good solid action items to see some real weight loss results. It's okay, I'm not offended, not everyone wants or needs the whole program. And many people will get fantastic results from these ten tips without diving into the whole program. OK, for the disclaimer: All five of these things are simple. Simple does not necessarily mean easy. The truth is, most people have a pretty good idea how to lose weight. The hard part is following through and doing it. So, these methods do work, but it's up to you to use them. Stay motivated. If you need some inspiration, send me an email and I'll help you out (or whip you into shape, whichever you need). 1. Quit Carbs I know you love pasta and pizza and beer. I love them too. But guess what, they're making you fat. I'm sorry, but unless you have the right genetics to eat carbs and stay thin, you need to cut them out of your diet as much as possible. I know I know, impossible! Not so, luckily for you. I've listed a whole bunch of good foods that you can use to replace those carbs on my weight loss diet page. Go write them down and come back. OK now that you are all bummed out about not being able to eat carbs, here's some good news for you... 2. Have a Cheat Day A cheat day is literally the best thing you can do to help make yourself stay true to your diet. By the end of the week, you're craving pizza or have a big Italian dinner date planned. Well, one day per week, go ahead and eat all those carbs. Go crazy, drink beer, eat some candy, it's okay.Yes, you might gain a couple of pounds after your cheat day, but if you are following your diet for the other six days per week, that weight will disappear again. Just enjoy your cheat day. If you are following a low calorie diet, the cheat day will actually help you. After a few weeks of restricting calories, your metabolism will slow down, making it harder to lose weight and keep it off. The cheat day will keep your body from downshifting into "calorie-saving" mode. 3. The Kettlebell Swing If you've read through a lot of my articles you probably know how much I love this exercise, so of course I had to put it on my weight loss tips!The kettlebell swing is my personal favorite all-around exercise, whether your goal is weight loss or muscle gain. It works the entire posterior chain (meaning your back, butt, and leg), and provides a good cardio workout. I have seen many people lose weight using this exercise as their main or only workout. If you want to learn more specifics about it, or are interested in a more complete workout program, check out my workout routines page. Make sure to scroll down to "Program 2: Losing Weight". 4. Get Your Beauty Sleep Studies have shown that people who miss out on sleep are more likely to be overweight. The recommended dose is 8 good hours per night, so do your best to get your rest.It makes sense in many ways. When you are tired you are more likely to eat bad, miss workouts, be cranky and not follow your diet. In addition, your body needs sleep to repair itself (most protein synthesis takes place during sleep) and keep you feeling good. Don't use this as an excuse to sleep until noon or sit around all day! Be active and energetic during the day. Just hit the sack early whenever possible. If you have to, squeeze in a nap after work (30 minutes or so), and you will fell more refreshed. 5. Record Everything This is extremely important. If you ignore the other weight loss tips, at least use this one. Record everything, your meals and snacks, workouts and moods, weight, and anything else you can. The obvious advantage of this is the ability to track your progress and spot trends and correlations between different aspects of your program. However, I think the most powerful thing about this tip is the psychological effect it will have on you. If you record everything, there is no hiding, no lying, and no ignoring. You must face the reality of your diet. When you pick up that donut and realize that it's going to go in your diet journal, it makes the donut less appealing. This tactic has worked wonders for me and many other people I know. It's hard to explain, but it sure works! One Final Tip... These five weight loss tips are things that you can do right now to start meeting your goals, but the most important factor in you meeting your goals is your mindset.Decide right now that you will meet your goals, work hard, and stick to your diet and workout program. Make them part of your routine and your lifestyle. Make it fun. Enjoy what you do. Have a friend do it with you, make it a competition, share your results and weight loss tips and help others. It will become a self-sustaining cycle and you will enjoy it. If you need help on your journey, get stuck, or just need some motivation, send me an email or post a comment or question here and I'll do my best to help you out. That's it for my five weight loss tips. Good luck!