10 Fitness Tips That Make a Difference in losing weight

If you have spent any decent amount of time searching the internet for fitness advice, you have probably come to realize, the one thing the industry does not lack is “Tips”, but something it does lack is useful tips.   These days, it is far too easy to just claim expertise in a subject, and start giving out advice. You would not believe some of the “advice” I have heard other people give out after personally being involved in fitness over the years.

I have heard everything from: 

“If you do 1000 crunches every day you will have rock solid abs in 2 weeks no matter what you eat” to “You can eat as much as you want before 6pm and you will still lose weight.” 

I hope that if you have read some of my other articles you can see the major flaw in both of these tips, but a lot of people fall for this kind of advice everyday. The only reason I can think of that people would fall for such bad advice is out of pure desperation, people are more desperate than ever to find “short cuts” to their goals, and getting healthy through fitness is no different.

To give you a break from a seemingly endless stampede of incorrect or just bad advice, I have included 10 of my own fitness tips that will really make a difference in your life.

Calculate Your RDA of Calories

If you are really trying to lose fat or gain muscle and not getting any results, you should find out your recommended daily amount of calories. Why finding out this number is so important is that if you know how much calories your body burns naturally per day, you can eat below that number each day to be in a calorie deficit and lose weight. Alternatively, you could eat slightly above that number, along with weight training to build muscle.

Be active for at least 30 minutes a Day

The National Academy of Sports Medicine recommends at least 30 minutes of some sort of physical activity per day to best help promote weight loss and a generally healthy lifestyle.

Don’t Neglect Stretching

One of the first parts of their program people will drop from their daily routine is stretching; this can be a big mistake for your overall health as light daily stretching can be very beneficial for you.   Regular stretching if done correctly will improve your joint flexibility, increase blood circulation throughout your body, and even improve your posture.

Keep a Fitness Journal

One of the biggest motivators to stay on track for a lot of people is a fitness journal.  You can log anything from your workout regimen to your daily diet in a journal and look back on it anytime to see what worked for you.

Snack Smart

For many people snacking choices can either make or break their diet, but if you snack smart, you can make snacking a real asset to your weight loss goals.  The key is to pre package healthy snacks for you to eat throughout the day while you are in town, at work or at home.  Pick out a few healthy snacks you like such as fruits, vegetables, 100 calorie snack packs or pretzels (Watch for large amounts of sodium though).

Stay Consistent

Remaining consistent in a fitness program is what I consider the key thing to remember. Whether you are trying to improve for a sport, lose weight, or build muscle. If you are constantly missing workouts or cheating on your diet then you will not get the results you deserve and you will likely give up altogether.

Strive For Progression

In every form of exercise you do constantly strive for progression. If you jogged 2 miles last week, this week do 2.1.  If you benched 165 5 sets of 12 last week, go for 170 5 sets of 12 this week. Progression is what keeps the body working to improve; your body will have no choice but to progressively get stronger and leaner to keep up with your increased workload. Of course do not try to progress too soon, as this can lead to injury, just always look for ways to progress when you feel ready.

Get Others Involved

Like almost anything in life, you will likely see better results in your fitness training if you get your friends, family, or even co-workers involved.  It will give you other people to talk to about your own goals and to motivate you.  If your whole family knows you are trying to lose 10 pounds for example, they will be quicker to help you from slacking on your diet or workouts. Moreover, they will be there to cheer you on when you succeed.

Don’t Be Afraid To Change It Up

One of the most common reasons people stop a program is they simply get bored of it. If you are doing the exact same routine of squats, lunges, leg extensions and curls for months who can blame you for getting bored?  The key is keeping your workouts changing and dynamic to keep your intensity up , this can be done by simply changing the order of exercises or  picking up a new program altogether.  This is also beneficial for your progress physiologically as your body will not be able to adapt to your routine and you can continue pushing it.

Take Time Off

This will probably be the easiest tip for a lot of people to follow as it just requires taking a break from your workouts.  If you continue working out day after day, week in and week out, it can be very taxing on not just your muscular system but your central nervous system as well.  This is why it is beneficial in the long run for you take a SCHEDULED week or so off every 3-6 months.  When you return to your normal routine or maybe a new one like tip 9 recommends, you will feel more refreshed then ever. Who knows you may even break a few new personal records.

How much weight should I lose?

The amount of weight each person should lose is partly a personal choice. So in some ways aim to lose the weight you want to lose. For some people it may be a matter of losing a couple of pounds for others it may be a lot more. If you do not have a personal goal and are unsure how much weight loss to aim for, there are ways to work it out.

Below we have summarised some of the methods, most commonly used to classify people according to their weight and body measurements. These methods can help you determine if you are overweight, obese or even within a healthy weight range. These classifications are only a guide and they do come with their flaws so do use them as they intended; as a guide.

How to set your personal weight loss goals 

1. Do not attempt to lose more than 1-1.5 kg per week

Regardless of how much weight you want to lose don’t aim in losing more than 1-1.5 kg per week. When it comes to weight loss ‘too much too fast’ is not recommended for health reasons. It may sound like a dieter’s heaven but trust me it is usually not good. (See also: how many calories to lose weight)

2. Do not fall on the underweight classification.

You may be on your ideal weight or even slightly underweight but you know that there is a bit of a tummy, or an annoying big bottom etc. Well maybe it is not weight loss what you should be looking for. Maybe just eating the right foods, or adding some exercise to firm the areas which bother you could be the answer. On the other hand it could just be the shape of your body, and learning to love what you got is even better.

3. The 2 most important things about weight are your health and being happy.

You may need to lose 200 lbs in order to reach your ideal weight but you don’t particularly want to be America’s next top model. Have the weight you feel comfortable with and happy with even if slightly over the line, as long as this does not affect your health. The truth is thin does not always mean healthy.

4. Don’t get obsessed with numbers such as your weight, your body mass index (see below), calories etc.

Firstly being obsessed may not be a good place to be, secondly all these numbers are guides and not a setting stone. You may find that you don’t lose pounds but inches and fat. How is that possible? Well weight loss can be more complicated than just losing weight; your body’s composition can change, as well as other factors.

Body measurements and classifications

Here we have summarized the following, body mass index (BMI) measurement, waist-to-hip ratio and waist circumference. You can use them as a guide to help you find your ideal range of weight. It is always best to use a combination of them for a better picture of your body’s weight.

For example, you may be within your ideal weight range but you may have a high waist circumference which could indicate a high risk to specific health conditions. In simple words you could be carrying a high amount of fat in your belly and this is linked to developing some diseases/conditions. Or on the other hand you could be exercising and carrying a lot of muscle which can lead to a high BMI (i.e. very common with athletes). This doesn’t mean you are overweight.

Ideally you can have direct body composition measurements, such as bioelectrical impedance, which can determine the percentage of fat, lean mass, and water in the body. However, this can be costly and sometimes hard to get.

Body Mass Index (BMI)

BMI is a simple way to classify individuals within ranges according to their weight and height.

BMI does not actually measure or show the amount of fat and non-fat mass in the body.

You can calculate BMI as follows:

BMI = (Mass (kg))/(Height (m))^2

BMI = weight divided by (height x height)

For example: If your weight is 60kg and your height is 1.70m then:

60 ÷ (1.70 x 1.70) → 60 ÷ 2.89 = 20.76

Your BMI is 20.76.

Once you have calculated your current BMI then you can look on the table below to see at which category you are. You can also look at table 2 to see height and weight recommended ranges.

Waist –To – Hip Ratio (WHR)

WHR is often used to determine the overall health risk. Increased abdominal fat has been linked with increased risk of developing some conditions. WHR is another simple way of categorising individuals’ health risk according to the circumference of their waist and hip.

It is calculated as:

WHR =Divide the circumference of the waist with the circumference of the hips.

Place the tape around the waist and hips to the areas shown on the picture. The point at which the tape measure meets is the reading of the circumference.

Once you have calculated your WHR you can look at the table below to see if you are within a range which increases risk of developing health conditions. As mentioned it can be used in combination with the BMI.

For example if you are on a normal range BMI but have a high WHR you could be looking at losing weight from your abdominal area (belly). This could be easily achieved with a healthy diet and some exercise. Therefore your weight loss goal could only be a few pounds and even less than a stone but your concentration would be more in what foods you eat and how you can improve the condition of your belly. 

Waist to Hip Ratio Chart

 
Waist circumference is a simplified way of the WHR measurement. Just measure the circumference of your waist as above. Waist Circumference it is often used to determine overall health risks in relation to the circumference of a person‘s waist. Waist circumference can be recommended for those people who may be classified within a healthy range with using BMI measurements but may have excess fat on their abdomen. The table below shows the classifications of waist circumference in relation to the health risk. As mentioned earlier in the case where you need to lose abdominal fat, a healthy balance diet may be most adequate. In addition you may not be measuring weight loss in terms of pound/kilos weight in general but in inches.

How much weight should you lose? 10 tips to help you decide

1. There is not one fits them all answer when it comes to translating measurement (i.e. BMI) with pounds to lose. There are a number of changes that your body will make during a day, a month and even more during a weight loss regime. There are different body types, genetics, ages, and 100s of other factors which are all pointing to one thing: Everybody is an individual with different needs and circumstances. Even 2 people who appear to have the same height do not necessarily mean that they would have the same weight. Moreover, no one has a stable weight through all their day let along their whole life.  

2. Use the calculations and measurements above to find in what range and category you are in. Are you overweight, in a risk of having a lot of abdominal fat, within normal weight range? But don’t forget they are a guide not a setting stone.

3. Once you have an idea of your body measurements you can start planning on what you need to concentrate on. This could be just losing a couple of pounds to feel more comfortable in yourself, or losing some inches of your tummy or losing more weight to get within a normal range of weight.

4. Don’t obsess over numbers. Above all is your health and satisfaction. Lowering the risk of developing health conditions and being at the weight you feel satisfied is a good place to start. If you are however borderline underweight or your goals bring you to an underweight range do reconsider. Your health is important and skinny does not translate to healthy. Start thinking that maybe you should start loving your own body.

5. It is important to think what is it you want to achieve. Regardless of what measurements say what is your own goal? Do you just want to go down a couple of dress sizes even if you are still in an overweight range? How much do you weigh then? For example if you are a dress size 18 and want to just go down to a size 16 your goal could be losing 1-2 stones. This is only an example as each person’s body is different. The point is, do think where you want to be. Set your goal and review your progress.

6. Losing weight versus losing fat. Yes you don’t always have to see it on the scales. There is such a thing as losing fat mass but not necessarily translating to pounds but more in inches or sometimes it is not as clear at all. You could be putting lean mass on. Keeping a record of your measurements sometimes can give you a guide of what is going on. But don’t over obsess.

7. This brings us to the point of don’t just look at finding an exact weight goal from day one. Keep in mind that you did not put on the weight in one day so it is unlikely that you will lose it in one day.

If you have quite a lot of weight to lose set a 2 week goals to start from. It takes about 2 weeks for your body to make long term changes and adapt (this can vary depending on each individual).

Monitor your diet and weight loss and body changes (i.e. lost inches, lost pounds, to hard diet to follow etc.). After that, set your weekly goals and monthly goals. For example you want to lose 10lbs in one month, so you will aim for approximately 2lbs per week. It may be that one week you lose 1lb and one week you lose 3lbs but overall you have reached your monthly goal. Over the time you will know at which point you are happy with what you have achieved.

8. Do it healthy. I think I have already said that a few times. Well here it goes once again. Being healthy is more important than being thin and thin does not always mean healthy. Aiming for a healthy body state, a change towards a healthier diet and lifestyle rather than stressing about how many pounds you should be is probably a better thing to do.

9. If your weight loss is for mainly health reasons then it is also advisable to consult an appropriate medical professional. A medical professional should provide you with the guidance you need regarding your health and weight. I know that sometimes physician may tell you that you must lose weight for your health but often don’t tell you how or how much. Insist in guidance. Don’t be afraid to ask for advice and more information. It is your health and this is their job.

10. In that matter it is always recommended to advise a medical professional before taking any exercise or diet regime, especially if you there are pre-existing health complaints.

7 Practical ways to start losing weight today

Another year has come to a closure and a lot of people will be filling their resolution lists. Losing weight tends to make it in that list whether being that you eaten a little bit more during the party season or whether your weight has always troubled you. Losing weight is not necessary hard; you need motivation and a good weight loss plan. In this post we outline 7 practical ways to start losing weight today.

1. Spring clean the cupboards

I am sure that through the festive season your cupboards managed to get full of everything eatable. This includes sweets, cakes, snacks, crisps, dried mixed nuts, fizzy drinks, alcohol and you name it is there, or what’s left of it. It usually takes ages to go through all that food and by Easter you may still find a box of chocolates hidden at the back.

With so many temptations hanging around at eye level it is almost impossible to keep to a diet. As they tend to say ‘out of sight out of mind’, so start by emptying your cupboards from all those foods which will not do any favours to your health or your weight. (see also: 5 foods to avoid while dieting)

2. Keep a diary

Keeping a ‘diet’ diary before and while you are on a weight loss regime will help you in many ways. First it will give you an insight to what you tend to eat and when. Recording your feelings also helps to find any emotional eating patterns which may later hinder your efforts. In addition, keeping a record of what you eat while on a weight loss regime can help you keep on track and you can always go back and compare, find little calorie disasters you may not known were there, or just simply find what works for you and what doesn’t.

3. Take measurements

Take all your vital statistics before you start your weight loss regime and then every couple of weeks. Setting a day in which you will be measuring your vitals may be helpful as it can create a solid program for you.

Now what do you need to measure: Your weight will be one but don’t depend only on it for your dear life. Weight can fluctuate especially for women who go through their menstrual cycle. Apart from that you may be losing fat but this may not reflect at the beginning on your weight as there may be a number of changes that take place on your body.

In addition to your weight, try to record your waist and hip circumference. To measure waist circumference use a tape measure.  Find your upper hip bone and place the tape measure flat around your abdomen (tummy) and measure around your waist. In the same manner measure the circumference of your hips at the widest point with your legs kept close together.

The important thing is not to find the exact correct point but to measure every time at the same point. This way you will be keeping an accurate record of any changes in your body. If every time you measure a different point naturally it would be misleading.

4. Find your type

By this I don’t mean your body type or blood type or any other types you may have read about weight loss dieting. What I mean is find your own diet type. Use your diary to get more information. So what do you like to eat? Are you always on the go? Do you need guidance, a strict regime or a flexible one? Are you good with taking specific foods out of your everyday diet or just cutting down on portions?

Picking up from the shelve any diet it will not necessarily do it for you. Yes ‘x’ diet may have worked with your best friend or family member or girl at work but does it suit you individually? Think of your lifestyle, your food preferences and how feasible something is to follow.

Yes there are good and bad diets in terms of health risks and by all means don’t ingest a tape worm just because it seems the most suitable for you. Do make sure the weight loss regimes you are looking at are safe and are based on scientific evidence.

5. Don’t despair

You done it all, got organised, and been following a diet regime for ‘x’ amount of time but nothing is happening. You have been there a few times and you are frustrated and just attack the next plate of chips and greasy food. Now hold your horses, and don’t despair. Go back to base and think what it that you are doing is. Ask yourself if the regime you are following is the right for you, are you realistic about what you are expecting and most of all are you actually doing it right. Last but not least are there other reasons which may be stopping you from losing weight.

It is important to check that there aren’t any medical reasons involved and I would actually suggest consulting a medical professional before you even start on a diet regime especially if obese. Making sure you are not putting your health in unnecessary risks is very important. In addition, some types of medication may hinder weight loss and even cause you to put on weight. Having appropriate advice is equally important.

Now when you are trying to lose weight keep in mind the following:

1. Depending on the diet regime you are on you may find that your weight loss may take time to kick in. In addition, you may find that there times in which weight loss reaches a plateau. There are ways to overcome these.

2. The diet regime you have chosen may be just another fad diet so it simply doesn’t do anything. Try something different, read what other people may have said about it or look if there is anything else.

3. If you are simply DIYing your weight loss regime, are you actually consuming the amount of calories you need to lose weight? You may have cut down on calories and portions but you may be simply on a calorie balance which means that you just staying the same.

4. Keep in mind that your body takes about 2 weeks to adapt to any diet changes. Usually during the first week any weight lost does not include a significant measurable amount of fat.

5. Have you been realistic in your expectations or plans? Someone may have claimed that on that regime they lost 10lbs in the first week however, is this something realistic or is it just claims?

6. If you are keeping a diary go back and look what you are actually eating. Are you recording everything? The extra biscuit in the office, or picking a chip from the kids’ plate, or a spoonful of this and a pinch of that which you just tried earlier are still calories and food which you have consumed. You will be surprised what you may find.

6. Set realistic goals

Setting short term goals can help you keep in track with your weight loss. If you say I need to lose 100lbs sounds daunting and hard work. Moreover, losing a large amount of weight could take a long time possibly a few months. During that time you may have plateau times, ups and downs and so on, it is so easy to lose scope of what you are doing.

Set short term goals such as every 2 weeks. Keep your expectations and goals realistic. If you set your goals too high and to points which are physically impossible to reach then you will just be setting yourself to fail. There is nothing worse psychologically than having worked hard for 2 weeks and battled all temptations and then climb on the scale and be miles away from your goal. But then was that goal realistic?

7. Recognise every achievement

As mentioned above through a weight loss period you are likely to get ups and downs. As I already have said do not despair and also look at the bigger picture. If you lost 10lbs in ‘x’ amount of time and maybe gained 2lbs back or if you lost 2lbs instead of 5lbs don’t just punish yourself. Pat yourself in the back and say well done. Every little achievement you make is as good. See the positive things you concurred and build on them. Maybe you lost 1lb but managed to stop eating chips. Well done! Build on that and move for the next thing you can achieve. See also: Why I am not losing weight

Losing weight is not all about calories and weight.

How to lose weight in 2012

According to research more than 50% of New Year’s resolutions are related to weight loss and fitness. If you are reading this you are probably in this category and either you have already setup a personal goal to lose weight in 2012 or you are thinking how to formulate your plan. The purpose of this guide is to give you all the information you need to make a solid and effective weight loss plan or help you decide which is the best path to follow in order to make 2012 YOUR year.

Step 1: Do you have a SMART goal?

Just saying “I want to lose weight in 2012” is not enough. You need to make up your mind and be specific on how much weight you want to lose, how you plan to make this happen and when. A great way to accomplish this is setting up a SMART goal i.e. a goal that is Simple, Measurable, Achievable, Realistic and Time-Specific. Here are some examples of SMART weight loss goals:

“I want to lose 5 pounds by the end of February 2012”.

“I will follow an 1800 calorie diet and will lose 4 pounds per month. My goal is to lose 12 pounds in the next 3 months”

Step 2: Get to know the basics

The weight loss industry is very competitive and this makes things more complicated than they are in reality. Marketers in their effort to promote their weight loss products make exaggerations by promising super-fast results with their ‘miraculous’ programs or pills. This is not the case though. Weight loss is a process that takes time, effort and patience. The individual characteristics of each person are different and so is the approach to losing weight. Some people find it easier to lose weight due to their metabolism while others lose weight slower. What you should do to avoid this trap and fail before you even begin is to ensure that you understand the terminology, basic weight loss concepts and learn how to identify fad diets and products. It may sound complicated but once you have this clear in your mind everything else will be easier and you chances of losing weight are increased.  To shed some light into the arena and make it simpler for you go ahead and read the following articles:

How to lose weight if you have a slow metabolism – Metabolism is a famous term and this article will help you understand what is metabolism and the factors that affect your metabolic rate.

How many calories to lose weight – This article explains the math and logic behind weight loss. A must read for everyone who wants to take this seriously.

How to lose water weight – People often confuse “fat loss” with loss of water weight. This article will put things in the correct perspective.

Step 3: Prepare your plan

Now that you are familiar with the weight loss principles, the next step is to decide how you want to lose weight and make your own plan. Are you going to use a commercial diet program or will you create your own diet and exercise schedule? This is a very important decision since you need to choose (or create) a program that will fit in your lifestyle and at the same time generate positive results. Over the years we have prepared several guides that explain this process step-by-step.

How to lose weight fast but healthy – This is a huge but one of the most complete and comprehensive guides you can find on the Internet about fast weight loss. It covers everything you need to do including preparation guidelines, a diet to follow and exercise routine.

Calories 4 Weight loss – “Calories 4 Weight loss” is our own weight loss program. It includes a diet plan (Combination diet for abdominal fat), an online calorie counter and personal support.

Best Weight Loss Diets – If you decide to go for a commercial diet program this article will give you the pros and cons of the most popular and effective programs.

How to lose weight in 2 weeks – If you think you can achieve your goals in 2 weeks then this guide is for you

Step 4: Actually do it!

Do not just stay on the theoretic part of weight loss. It’s good to know the theory but to see the pounds go away you need to take action! While dieting you may find useful the following:

What are crash diets? – Do crash diets work and should you follow one?

5 Foods to avoid while dieting – Some foods can do more harm than others, better avoid them.

5 Weight loss mistakes  - Do you make these weight loss mistakes?

Step 5: Do not be afraid to seek support

You may have a great plan and willingness to lose weight but for many reasons you just can’t get the results you want. This is the time that many people quit and believe that they will never lose weight. If you end up in this situation then what you should do is get professional support. Professionals can analyze your situation, the things you have done and the things you haven’t done and recommend ways to correct the problem. You can find a dietician or nutritionist to discuss your problem or you can even get online weight loss support for a lower fee and faster response. You can also find more information in this guide:

Why I am not losing weight

That pretty much covers everything you need to know on how to lose weight in 2012. Do not delay it any longer; the sooner you take action the faster you will be the results.

How to lose weight fast but healthy

How to do you lose weight fast? Search no more, find all the information you need in one place. The guide includes step-by-step instructions, a diet, lifestyle tips, exercise advice and everything you need to learn how to lose weight fast but healthy.

Losing weight fast is not something bad provided that you do it healthy. There are many ways to lose weight quickly but most of them generate short term results. The requirement in this case is not just to lose the pounds fast and gain them back as soon as you terminate your efforts but to lose them and keep them off. The only way to achieve fast but permanent weight loss is the healthy way; healthy does not mean that it cannot be fast, it simply means that you are not going to engage into any fad diets or products that are not safe.

Our comprehensive guide is divided into four sections with each section representing a crucial stage in weight loss. In particular: the preparation, implementation, post-implementation and maintenance stage.

The preparation stage is about the principles of how to lose weight fast and how to get your body and mind ready for this task, the implementation is the stage that explains what to do to actually save calories and accelerate weight loss. The post-implementation stage explains the lifestyle changes you need to make to ensure that you will not get the weight back and the maintenance stage will help you stay on your new weight forever.

How to lose weight fast – The 4 basic principles
15 Tips to lose weight fast and healthy
Lose weight fast – The Diet
How to lose weight fast and keep it off
How to lose weight with exercise

How to lose weight fast – The 4 basic principles

Step 1: Set your SMART weight loss goals

Define in your mind what you mean by “I want to lose weight fast”. Do you want to lose 10 pounds in a week, 20 pounds in a month? What is your real goal? Write it down on a piece of paper and then make sure that it is a SMART goal, for example:

Specific: I want to lose the weight by the end of this year

Measurable: I want to lose 20 pounds

Attainable: Is it possible to lose 20 pounds by the end of this year provided that the maximum amount of weight you can safely lose in a week is 2-3 pounds?

Realistic: Are you willing to make the effort? Losing weight fast is not the easiest thing to do and will require a lot of sacrifices. Are you ready to change your lifestyle, habits, eating pattern, exercise habits and get into the lane of rapid weight loss?

Timely:  If you weigh 200 pounds and you want to lose 50 pounds in a month because you have a wedding or a special event to attend then this is not possible. Make your goal achievable and reasonable.

Step 2: Decide on the approach to follow in order to lose weight

Decide how you will approach the whole weight loss process. Are you going to follow a commercial diet and exercise program or you are going to make a plan and define your milestones? We are not against commercial diets or weight loss programs that are based on healthy principles but these days such programs are hard to find. It is important that you choose a program and stick to it for a reasonable period of time (say 2-3 weeks) rather than switching from one diet to the other. To help you identify which programs are good or not read weight loss with crash diets. Is it possible?

Step 3: Find on average how many calories you consume per day

To lose weight fast you need to know how many calories to consume per day in order to lose the weight in the time period you specified. It is important that you analyze your current eating habits and calculate on average how many calories you already consume. So, before staring a diet keep a diary (food journal) for a week and calculate the amount of calories you consume. Also start an activities diary to record how many calories you burn through exercise and activity.

Step 4: Calculate how many calories you need to consume in order to lose weight fast

When you have worked an average for how many calories are coming in and how many calories are going out it is easier to calculate how many calories to lose weight. In simple words weight loss means to use more calories than you eat. This can take place by either decreasing the amount of calories coming in or increasing the calories going out (i.e. with exercise) or both together.

In simple terms 1 pound of fat is equal to 3500kcal. So in order to lose 1lb of fat per week you need to eat 500kcal less per day than what actually need (3500kcal / 7 days = 500kcal per day). In general it is recommended not to lose more than 2-2.5kg per week and not to go below the range of 1000kcal per day.

IMPORTANT: When you lose weight fast you don’t just lose pure fat. You will lose some water, some glycogen (stored sugar) and some protein along with fat.

So let’s demonstrate with a real example:

1. Assume that you consume around 3000 kcal per day and your energy needs are 2000 kcal you have a 1000 kcal excess which leads to you putting on weight.
2. What you should do as a starting point is to go to at least to 2000 kcal dietary intake in order to have energy balance and not put on weight.
3. If you want to lose weight fast you need to consume less than 2000 calories per day (this is your energy needs)
4. Work out your diet to fall in the calorie range of 1500 kcal per day and you will be losing an average of 1 lb of fat per week (as mentioned above be aware that in reality you will not be losing just pure fat).
5. If you want to lose weight faster (i.e. more than 1 lb per week) then reduce your daily calorie intake but make sure that you do not go beyond 1000 calories per day since this is NOT healthy.

So far we have seen how to set your weight loss goals, how to access your current situation and how to calculate the amount of calories you need to eat daily in order to lose weight. Our next section is the Implementation stage where you will learn how to save on calories and lose weight.

15 Tips to lose weight fast and healthy

1. Have a Delayed breakfast.  I always recommend this tip so you may have seen it before. Delay having your breakfast in the morning but do not skip it all together. Our body tends to burn fat as a fuel in the morning when blood sugar is at its lowest. If you delay having food for 30min then you burn the fat more efficiently
2. Have a protein breakfast. Protein will make you feel full for longer and can keep your blood sugar more stable. Apart from the health benefits you will be less likely to feel hungry half way through the morning and have fewer snacks.
3.  Healthy cooking practice. You can have all nice fresh and healthy ingredients but the minute you throw them in the deep fryer or drown them in ketchup, mayonnaise or butter there is nothing healthy about them. Not to mention the calorie count. Foods can still taste as good if you grill instead of frying or if you use olive oil instead of mayonnaise. A simple meal like chicken and salad can become a health and calorie hazard in no time. Try roasting with herbs, or garlic, or a touch of lemon and mustard and you will see that it may even be tastier.
4. Use oil spray. An easy way to control how much oil you use when cooking is to use an oil spray. When I refer to oil spray I mean olive oil. Unfortunately a lot of the oil or cooking sprays are vegetable oils which can contain a lot of trans fats or increase their trans fat content when cooked. Yes they may be hugely advertised as being very healthy as they can be low in saturated fats however they do forget to mention the trans fat issue and in comparison the trans fats may be worse for your health than the saturated fats.
5. Remove the skin from the chicken and the fat from meat. Some chefs will argue that cooking meat with the skin or the fat will add taste. Fair enough but that does not mean that you have to eat it after. Apart from the calorific value of fat and chicken skin, it is also not very good for your health.
6. Prepare your lunch box the night before. We all know that juggling work, family, social life, pets etc can be hard work. But even if you don’t have all the added pressures not many people like to wake up an hour early in the morning just to get the lunch box ready. Lunch boxes are usually full of sandwiches, crisps or you just limit yourself in the canteen which hardly has any healthy options or the corner shop. Why not cook an extra portion of the meal you having for dinner. Take that extra portion and put it ready in your lunch box for the day after. Your lunch box will be a lot more interesting than sandwich every day and you don’t have to spend a lot of time on it.
7. Tackle the size of your portion. This does not mean stay hungry or skipping meals. Instead use smaller size dinner plates and fill them once without going for multiple layers. Did your mum tell you to eat all your food when you were little and to this day you can’t help but empty your plate even if you are stuffed? Go for a small portion and if you do finish and want more then have some more. However, don’t fall in the trap of eating a little bit and then a little bit more and then a little bit more…until you managed to eat a whole cow for lunch.
8. Beware of emotionally eating. If you are an emotional eater it could be that your emotions are dictating your hunger. With emotional eating it is not always that you are actually hungry but you do tend to crave specific foods which reflect your emotional state. For example you feel sad you want something to comfort you. There are a number of techniques which can help you to determine if you are emotional eating and/or can help you break the emotional eating cycle.
9. Cut down on sugary drinks. You will be surprised but ‘sugary drinks’ does refer to a large number of drinks. Hot drinks such as coffee, tea, hot chocolate etc. They may not seem as a lot of sugar however, if you do add a spoonful of sugar every time you have a drink by the end of the day you may have just consumed the whole jar. Do you have 3 – 4 cups of hot drinks through the day? In addition, drinks such as squash, ice tea, coke, lemonade, soda, milkshakes etc do contain a lot of sugar. Some fizzy drinks do come in sugar free versions however, there has been a lot of debate regarding the use of sweeteners and to be on the safe side is best to drink them in moderation. Fruit juices seem innocent but they as well do contain a lot of sugars. The 0.5g of sugar in a fruit juice will not tip the scales but when added to all the drinks and sugars you have consumed all day then it does make a difference. See also 5 foods to avoid while dieting.
10. Have a packet of nuts in your bag. Dried fruits and nuts can contain quite a lot of calories. However, they are very nutritious and can make you feel full. Have a packet in your bag, and if you are stack in the tube or traffic, or in the office and you are hungry or just bored have a small handful. They are great in satisfying that sweet or hunger craving and save you from the crisp and biscuit danger.
11. Sleep well. The body needs sleep to re-fresh and re-organise itself. Chronic lack of sleep can lead to hormone dysregulation and imbalances which can lead to weight gain. In addition, when tired people tend to crave sweet and high in calorie foods. It is called beauty sleep for a reason but also there are health aspects in having a good night’s sleep. Aim for both quantity and quality of sleep. Broken, restless sleep can be as bad as not sleeping. Try to follow some of the relaxation and de-stress techniques / ideas to help you enjoy a good night’s sleep.
12. Get a weight loss buddy. Studies suggest that the success of weight loss clubs is not necessarily due to the diet regimes they use but because of the support they receive. In addition, studies suggest that people tend to have more success with weight loss goals if they receive support from their family circle. A weight loss buddy may help you motivate when you need it, you can have someone to talk to about your plans, progress, problems etc; not everybody wants to hear for the 10th time that you lost 4lbs and how or how much you are struggling to say no to a biscuit. For others it may create a bit of competition which may be the element that keeps them want to continue. However, just don’t let it over consume you.
13. Eat the last meal of the day at least 2 hours before going to bed. Eat your last dinner at least 2 hours before going to bed. If possible have a 10 minute walk after dinner as this will aid digestion and leave your body with less work during your sleep time.
14. Drink plenty of water. In general it is recommended to consume an average of 2 litres of water per day. I prefer to say make sure you are well hydrated especially if you are exercising and/or you are in hot weather.
15. Say no to fast food restaurants. During the period of your diet try to minimize the consumption of fast food. They may advertise it as healthy and ‘diet friendly’ but in reality fast food is processed food which contains a lot of calories, fats and sugars.

Lose weight fast Diet

The following meal plan is part of our own diet that guarantees fast but healthy weight loss. The combination diet is a balanced diet, based on Mediterranean diet principles, and it is a perfect diet to follow if you want to lose weight fast. It is not restrictive and this makes it easy to follow by anybody who cannot stand crash diets and starving weight loss programs.  The week plan below is in the range of 1000-1300 calories per day but you can adjust it for your own needs and requirements.

As a first step follow our guidelines as explained in the Preparation stage and then start our diet for at least 2 weeks and evaluate your results. You can always contact us if you have difficulties or if you cannot get the results you want and our weight loss experts (the authors of the Combination diet) will give you personalized advice and support.

Click here to download the diet in PDF format for easy printing

How to lose weight fast and keep it off

So you have managed to lose the weight, now what? It is time to enter the post-implementation and maintenance stages to ensure that you will not gain the weight back. The best way to achieve this is by changing your lifestyle.

As with every weight loss regime I will say that if you don’t change your lifestyle and diet, those things which make you put on weight then you will put the weight back on post diet. This may sound like a glooming prospect; however, weight loss diets should not be seen as the ‘magic pill’ in a vicious cycle. You put on weight and when you want or need to you go on a ‘magic pill’ then you lose the weight so you can go back on putting on weight and pick a ‘magic pill’ when you want or need to….and so on…and on. I am sure some of you may have gone down that street a few times and you may feel fed up with it already.

Tips for a Transition to a Healthier Lifestyle

Tip 1. Look at the food and drinks diary you have kept in the week prior to starting your weight loss attempts. This can provide a valuable education and insight in respect to what you eat and drink every day. Find the things which you could change, remove or replace with a healthier option.

Tip 2. Treat the dieting period as the beginning of a healthier lifestyle and weight rather than a 2 week prison sentence you have to do in order to fit in that dress. If you set yourself up to not enjoy it you will not enjoy it.

Tip 3. Write a list of all the reasons why YOU want to lose weight or have a healthier lifestyle. All the people of the world may tell you about the benefits however, it is your life and it is your body. If you do not want to make those changes for yourself and for your own reasons you will not really be getting anywhere.

Tip 4. Keep the list with your reasons for losing weight and making lifestyle changes in your bag. Use it to motivate yourself and/or remind yourself when you want to give in to temptation.

Tip 5. Keep in mind that once you have managed to lose weight fast, your body will have adapted to eating less junk food, less sugars etc. You will not crave high sugary and calorific foods as much and once you have a high sugary and calorific food your body will let you know that it doesn’t like it.

Tip 6. If you struggling to keep variety in your diet invest in a recipe food which provides healthy eating ideas. Once you get the hang of it use your imagination and you can make food as interesting or as plain as you like.

Tip 7. Make a list of foods which you want to replace with healthier options. Your list can include olive dressing instead of salad cream, olive oil instead of margarine, mixed fruit and nuts instead of a biscuit and so on. This however does not mean that you cannot enjoy all foods. The occasional takeaway or having chips once every week or 2 weeks with a bit of mayonnaise will not kill you. It is the everyday practice which makes a difference.

Tip 8. Make sure that your cupboards are not full of snacks and junk food. If it is there looking at you day in day out you will just go for it. On a lazy day you may think “do I make 2 boiled eggs or just grab a packet of crisps from the cupboard?” Well I know what I am more likely to do…

Tip 9. Introduce physical activity whether it is exercise or just taking the stairs instead of the lift. It can do miracles for your health and weight.

How to lose weight fast with exercise

Why exercise? Yes, you can lose weight with a diet alone but adding exercise to any weight loss regime can help to achieve your goals faster and easier. It is also the best way to ensure that you will not get the weight back. Some people may argue that exercising is not exactly ‘easy’. I must admit that if you have never exercised before the first few days will be hard, but do not despair if anybody else can do it so do you.

Going back to exercising, in order to lose weight fast, exercise can increase the calories you burn daily. This takes place while you exercise and when you rest. You do need to use calories to fuel any physical activity, and the amount of calories you use will depend on the kind of exercise and intensity. Moreover, your body will be using some extra calories after you have finished exercising as it will need to recover and build the muscles you just used. On top of all this as you increase the muscles you have in time, your metabolic rate increases which means that in general you burn more calories.

Apart from the weight loss benefits exercise can have added health benefits. By exercising may improve your immune, cardiovascular and respiratory systems, mood and general wellbeing not to mention that you will look good. I couldn’t praise exercise enough and I am sure a lot of you have heard over and over again how important it is to exercise.

Is it hard to exercise? My answer will be yes and no. If you hardly ever used your muscles or if you are obese then even a small walk around the corner may feel like climbing a mountain. If you are relatively active then walking around the corner could feel easy. It is true that in order to have fitness gains you will need to work above the level you are however this does not have to translate to undertaking an army style boot camp regime. I am sure that a number of ‘weight loss’ related television programs do have their participants taking an exercise regime of that sort. However that is television.

My suggestion is to start from your own level. If you have never walked further than going to the car, then take a walk around the block not around the city. This is as good enough a challenge for your muscles and you don’t have to suffer for it. Start slowly and build up on what you have. Exercising should be enjoyable and not a torture if you want to stick to it (unless a torture is what you like which again would be enjoyable in that case). If you suffer and hate it you will not do it or you will give up eventually. Same as with a diet I always recommend to choose the type of exercise you like and work to the level you feel most comfortable with. This way it will feel not as hard and all the ‘after-pain’ should be a lot less.

Do you have to join the gym or follow a set exercise program? No you don’t. For some people it works to go to the gym for but others it doesn’t. Similarly some people find it easier to follow a fitness DVD at home or an exercise class or even have a personal trainer. The choice of exercise is a personal matter and you should opt for what suits your preferences and lifestyle.

Moreover, exercising doesn’t have to be a set program as any physical activity, even playing in the park with the kids is as good. Walking the dog, cycling to work or in the park, swimming, taking the stairs instead of the lift and a game of football with kids are all some of the numerous examples you can exercise without having to put additional time on the side. You can also read: how to lose weight with pilates

To sum up, learning how to lose weight fast is not as difficult as you may have imagined. In this comprehensive guide you have all the information you need in one place. We gave you the basic principles of fast weight loss, tips to lose weight fast, a healthy diet that works and advice to switch your lifestyle to healthy living. Now it’s your turn, set your goals, find your motivation sources and get started today!

References

1. Ascherio, A. Willet, W.C. (1997) Health effects of trans fatty acids. American Journal of Clinical Nutrition. 66 (suppl):1006S-lOS.
2. Aspden, W. Caple, F. Reed, Rob. Jones, A. Weyers, J. (2011) Practical Skills in Food Science, Nutrition and Diatetics. Pearson
3. Brill, J. B. (2009) The Mediterranean Diet and Your Health. American Journal of Lifestyle Medicine. 44 – 56
4. Blackman, M.C. Kvaska, C.A. (2011) Nutrition Psychology. Improving Dietary Adherence. Jones and Bartlett Publishers.
5. Clark, C. Clark, M. (2007) The New High Protein Diet. Vermilion.
6. Truby, H. Baic, S. deLooy, A. Fox, K. R. M. Livingstone, B. E. Logan, C.M. Macdonald, I. A Morgan, L. M. Taylor, M. A. Millward D. J. (2006) Randomised controlled trial of four commercial weight loss programmes in the UK: initial findings from the BBC “diet trials”. British Medical Journal. BMJ, doi:10.1136/bmj.38833.411204.80

How to use a calorie counter to lose weight

In today’s guide we are going to talk about the benefits of using a calorie counter to lose weight. Losing weight is considered by many very difficult, mainly because they do not know how to approach it correctly. There are many weight loss tools available today that can facilitate the whole process and help you lose weight without spending endless hours in a gym and without getting into the path of crash dieting. One such tool is the calorie counter and in this post we are going to explain in detail how you can use a calorie counter to lose weight.

What is a calorie counter and how does it relate to weight loss?

A calorie counter is simply a piece of software that gives you the ability to count how many calories there are in the foods and drinks you consume. It can give you detail nutritional information about each item and can sum up the total number of calories of the foods and drinks you eat in one day/week/month. Having this information is important in your weight loss journey as we are going to see below. Besides that, a calorie counter application may include details about the calories you burn through the various types of activities (resting, sleeping, driving etc) and exercise (walking, running, playing tennis etc).

Using a calorie counter to lose weight – a Step by Step Guide

You need to understand that weight loss is based on one very simple equation:

Weight loss = Calories Burn – Calories Consumed

If you manage to consistently consume less calories than what you burn you will eventually lose weight. As you can see there are some calculations involved with the above formula and this is where the calorie counter comes into place.

For the purpose of this guide we are going to use an actual example using our own calorie counter application, Calories4WeightLoss, and demonstrate how easy and efficient is the use of a calorie counter for losing weight.

Step 1 – The importance of finding how many calories you consume per day

Before getting your hands dirty it is necessary to understand the importance of counting the calories you consume in a day. Eating (and drinking) is the only source of energy to the body and giving more energy than the body needs to carry out its physical functions (breathing, digesting food etc.) and other activities (walking, working etc) will result in the accumulation of extra energy (either as fat reserves) and weight gain will occur. By recording the different items in a calorie counter you can take control of the calories IN VS calories OUT. Your goal is to achieve a daily calorie deficit (i.e. burn more than what you consume) and once this number reaches 3500 calories you lose one pound.

Step 2 – Every calorie counts

Ask yourself the following question: “What did I eat yesterday?” Can you accurately remember everything you consumed (either foods or drinks)?  Try to make up a list of items and then revisit the list and add those intermediate snacks, the afternoon coffee, the chocolate bar you eat after dinner, the salad dressing, the cheese on the plain spaghetti and those cookies that a colleague brought from home. The point to make here is that we often tend to eat items that contribute to our weight gain without understanding (or remembering it). These items are usually full of calories and fat and even though we are careful on what we eat during our main meals we still gain weight and wondering why. So, every calorie counts and a calorie counter will help you track down those items and be more selective on what to eat.

Step 3 – Plan your meals in advance VS Record what you eat

There are two methods to use to keep a record of what you eat, either you will use the calorie counter to plan your meals in advance and see how many calories you will consume or you can create your journal entries after you have consumed the different items. With the first approach you are being proactive and you have more control on what you are going to consume while with the second approach will give you a more accurate picture about your diet and it will be easier to pinpoint your mistakes and take corrective actions. Of course you can always combine the two methods and gain advantage of their benefits. What is important is to follow a method that works for you and is easy to adopt. At the end of the day what is required is that you know exactly your calorie sources and which items can be replaced or removed from your diet in order to create a calorie deficit that will lead to weight loss.

Step 4 – Using a calorie counter to lose weight by counting the calories you burn

Besides giving you nutritional information for foods and drinks, a calorie counter can help you lose weight by counting the calories you burn through exercise and activity. Every activity we do in our daily lives requires energy; some activities require less (e.g. sleeping) while others require more (e.g. working out). By keeping an activity and exercise journal you can find out how many calories you burn and you can ensure that this number is less than the calories you consume. In other words your goal is to create a calorie deficit that will help you lose pounds.

Step 5 – Losing weight with a calorie counter a real example

Enough theory – now let’s get into practice. A typical calorie counter application will have a dashboard showing your current status (i.e. current weight, number of calories consumed and number of calories burned), a place to search for foods and assign them to your meals (we call this a FOOD DIARY) and a place to record your activities and exercise (we call this an EXERCISE DIARY). Other functions may include a Weight History (to track down your weight changes) and a DIET CALENDAR that shows whether your daily history in terms of calorie surplus or calorie deficit. Screenshot 1 shows the home page of Calories4WeightLoss.

Calories4WeightLoss Home Page

Let us assume that a male, age 40 consumes the following items in a typical day:

Breakfast: black coffee and a cup of corn flakes with milk

Lunch: 1 big mac (McDonalds) with chips and a coke

Dinner: 1 medium steak (boneless) with rice

Intermediate Snacks: 1 piece chocolate cake, 1 banana, 1 cappuccino, 2 chocolate cookies

At a glance the above diet looks balanced but if you analyze it using a calorie counter (see screenshot below) you will see that those items give a total of 2698 calories which is above the suggested 2000 calorie diet for men. Of course what is important for weight loss is that number to be less than calories burn though exercise and activity. Also by just looking at the analysis you can easily spot which items carry the most calories and fats and these are the first things to remove or replace from your diet.

Food Analysis using a calorie counter

The same person is utilizing a 24 hour day as follows:

Resting: 8 hours

Sleeping: 8 hours

Desk Work: 7 hours

Housework : 1 hour

As you can see exercise is not part of his activities, very typical for the average person.

By performing those activities he spends about 2665 calories (see screenshot below for the analysis).

Exercise and activity analysis

The DIET CALENDAR shows that for that day he is actually consuming more calories than burn. The difference is not a lot of calories but this is just an example to demonstrate the accuracy of a calorie counter.

Diet Calendar

You can also view the short video below (1 minute and 8 seconds) that shows how easy is to search for foods items and activities and record this information in your diet calendar.

Summary

In summary you can use a calorie counter to lose weight by:

• Counting the calories in the foods and drinks
• Recording how many calories you spend in activities and exercise
• Analyzing your results and take corrective actions (i.e. eat less and exercise more)
• By tracking down your weight and identifying your progress or not
• Search for foods and activities and reading their nutritional information or the amount of calories you need for the particular activity
• By taking full control of what you eat and how you make use of your body energy.

It is certainly one of the healthiest ways to lose weight and it is a recommended weight loss method by professionals and all those who believe in natural slimming methods.

5 Foods to avoid while dieting

In this article I am going to present 5 foods to avoid while dieting or at least reduce their consumption to a minimum in order to succeed in your weight lost and reach an optimum health. I am sure you are familiar with several foods which are detrimental for your health and I may cover some of them, but I hope I will introduce something new for you. All the following foods can have some harmful effects, so try to avoid all of them and start eating healthier today.

1.         Unfermented soy products

Many people who are committed to having a healthy life style have been convinced in believing that processed unfermented soy products are good for health. Soy is seen as miracle healthy food of 21st century.  The soy industry is a huge business and its popularity and success was the result of a massive investment in marketing.

So what’s wrong with soy and why it’s unfermented products havoc health?

Soy contains natural toxins (anti-nutrients) which interfere with enzymes needed for protein digestion. Soy also contains several substances which interfere with normal body functioning. Just to name few:

•           Hemagglutinin – causes red blood cells clot together, therefore disturb absorption and distribution of oxygen to tissues

•           Phytates – can prevent absorption of several minerals

•           Gointrogens – can interfere with thyroid function

Moreover, majority of soy on US market is genetically modified (GMO) (European soy should be “GMO  clean”, but there is no guarantee due to contamination through natural pollination). This form of soy is resistant to toxic herbicides Roundup; therefore it is loaded with this toxic pesticide. It also contains genes from bacteria that produce a protein which has never been part of the human food supply.

2.         Fructose

A few years back fructose was the healthy solution in place of sugar. Whether it was for weight loss purposes or health purposes (i.e. diabetes) it was used in plethora. These days fructose has fallen a little bit out of favour.

So why should include fructose in your foods to avoid while dieting shopping list?

Scientific theories suggest that in nature foods would not normally contain large amounts of fructose. Therefore the body is not accustomed in consuming too much of it.

One theory of how this happens suggests that fructose has a greater potential in turning into fat in the liver in comparison to glucose (ordinary sugar). In other words when you consume fructose it is more likely to be turned into fat and stored than if you were consuming ordinary sugar.

A second theory supports that fructose is linked with appetite deregulation in the brain. Some fructose based sweeteners used in foods derive from high-fructose corn syrup (HFCS). Moreover, some scientists have implicated HFCS as a possible contributor in excess energy consumption (eating too many calories).

However, let’s make it clear: don’t stop eating fruit. The amount of fructose contained in fruit does not really translate in high amounts unless your diet consists of just fruit.

3.        Trans-fats

Everybody needs some fat in their diet, however, the chemical structure of fat plays an important role in the way is processed in the body and the health implications it can have. Often people connect saturated fats with health risks and conditions, but if there is one fat to really watch is the trans-fat.

Why should you remove foods containing trans fats from your diet?

Well trans fats have been connected with a number of health risks. They are believed to increase the risk for coronary heart disease and components of the metabolic syndrome. In addition, studies suggest that trans fats may exacerbate diabetes as they can increase insulin resistance (in simple words the cells resist the effects of insulin and respond slower or not at all). These are some of the health risks, as the list goes on.

In brief it is suggested by studies that trans fats can cause more health problems than saturated fats. When it comes to trying to avoid trans fats it can be a mind field as most food labels do not list the amount of trans fats they contain. In general is best to try and avoid processed food, fast food, margarines, and deep fried food.

4.         Sugar

I think, these days, just about everybody is aware about the harmful effects of sugar in both the waistline and health. It does make me sad to say that sugar has to go as I do love cakes, chocolate, sweets, cheesecakes…the list goes on.

However, sugar does contain a lot of calories. If your aim is weight loss then sugar is your number 1 enemy and it is definitely one of the foods to avoid while dieting.

In addition, to the high calorific properties of sugar it can also increase health risks such as development of insulin resistance and diabetes. In simple words when sugar enters the system, your body produces a hormone called insulin which one of its roles is to signal to the cells to absorb sugar. Too much sugar and all the time can lead into producing too much insulin all the time. When the cells are chronically stimulated by insulin they can become kind of insensitive to it which can then lead to what is called insulin resistance and diabetes.

In addition sugar can make insulin to rise in the body sharply and fall sharply which amongst others it can make you feel hungry, irritable, and tired.

One point to remember, when we refer to sugar is not just the one you add to your coffee. Starchy foods such pasta, bread, cereal and pastries are mainly sugars. It is quite hard to remove all sugars, however not impossible. When it comes to bread, pasta and rice an alternative can be to opt for wholemeal. Moreover, you can replace the morning cereal with a protein based breakfast which can make you feel full for longer and can provide a better insulin response.

If you are experiencing any issues or health complaints with any of the above mentioned is always recommended to consult a health professional before making any changes to your diet.

5.         Farmed salmon

A quite high amount of salmon which is consumed in USA and Europe is farmed. A few studies have looked into the level of contaminants contained in farmed salmon and the health risks these can impose. The studies are more or less in agreement that the level of contaminants is higher in farmed salmon than in wild salmon; the question however is what does that mean in terms of health?

Some of the contaminants studies refer to are concentrations of dioxins, polychlorinated biphenyls (PCB),3 polybrominated diphenyl ethers, and some pesticides. These names may not make much sense for a lot of people; however, the main argument about all these contaminants is mainly that they increase the risk of cancer amongst some other health issues.

Some studies have argued that the level of contaminants in farmed salmon depend on the region it has been raised. For example Chilean and South American farmed raised salmon is believed to contain less contaminant than European farmed raised salmon. A lot of these points, as well as the argument of whether the benefits of consuming salmon outweigh the risk, have not been fully explored and answered.

A solution to the issue could be to aim for either wild salmon or chose farmed salmon which could be less contaminated. In addition, why not try other oily fish which can taste as good and still contain all the necessary nutrients beneficial for health?

In summary the 5 foods to avoid while dieting are: unfermented soy products, fructose, trans-fats, sugar and farmed salmon.

5 weight loss mistakes you should avoid

People will often say ‘I tried everything but nothing works and I can’t lose weight’. There are a few exemptions in which weight loss is hindered due to physiological reasons such as specific medical conditions. For the rest, to put it simply, weight loss should happen. However, in reality it is the majority of people who find it almost impossible to achieve their weight goals.

In previous articles we have looked at some of the factors which influence the success of a weight loss program. In this article we will look at simple mistakes which people may make when pursuing their weight loss goals. Avoid these and you could be a step closer in succeeding to shed those pounds and possibly making life slightly easier.

Mistake 1: Losing weight for the wrong reasons.

The reasons why we choose to do something can influence the final outcome. Before you start on your weight loss quest, ask yourself the question ‘why do I want to lose weight’. If you are doing it for someone else or because you think you should be, or even because Angelina Jolie has, then you may not be on a good start.

Have your own clear reasons which will keep you motivated and focused in what you want to achieve. Weight loss can be hard at times and it may take months to get to your ideal weight; in order to stick to it you will need a good reason why.

Mistake 2: Choosing an inappropriate weight loss program.

There are hundreds of diets available in the market and can be a mind field to decide which one to follow. Often people will follow the latest trend and even more often a quick fix. A common result is to think that again you failed to lose weight. Well maybe is the diet that failed you and you who have failed the diet. It would be great to believe that there is a magic wand which will make you slim but to my knowledge there isn’t. A quick fix fashionable diet may be like the magic wand; just a fairy tale. (see also Crash diets)

Pick a regime which is supported by science and evidence, is safe and provides a balanced and healthy program and most of all suits your lifestyle and your preferences. Make your choice realistic as well. A diet which promises 20lbs in a week may belong in the magic wand category. A regime which has worked for Angelina Jolie may not necessarily work for you.

Mistake 3: Unaccounted calories and double eating.

Have you ever thought how many calories are in a packet of mints? Well it can vary slightly for each brand, but I know that the ones I keep in my bag contain 155 kcal per packet. I also know that through a working day I can easily go through the whole packet. 155 kcal will not tip the scales but a packet of throat sweets or mints is only one example of calories you may be consuming through the day which are unaccounted for. A green tea with a spoonful of sugar, a packet of crisps or an energy drink can all be examples which if added all together may give you a calorie overload.

It is easy to control and calories count the big meals, however, it is the little things which can go unnoticed and can make a difference. Another example is finishing off leftovers (especially if you have children) or nicking food of someone else’s plate. In your mind you may think ‘I hardly had anything to eat for lunch’ but in reality you could be having an extra meal with all the unplanned calories. They still do count. (see also How many calories to lose weight)

Mistake 4: Classifying food as ‘good’ or ‘bad’.

Foods are often classified as ‘good’ and ‘bad’ and in many diets people are advised to avoid some ‘bad’ foods like the plague or eat unlimited of the ‘good’ foods. Undoubtedly there are some foods which can be potentially damaging to health especially if consumed in large quantities. However, these classifications can have a number of drawbacks in terms of weight loss.

• Psychologically when classifying foods as ‘good’ or ‘bad’ it makes the ‘bad’ foods feel as a sin and it can make you feel as you are depriving yourself. If you feel that you are being deprived the diet can feel like a prison service; well I don’t know many people who do actually enjoy or want to stick to a prison service. Needless to say that weight loss will feel a lot harder and will not be sustainable, making it more likely to indulge to every ‘bad’ food you can get once the diet is over.

• Moreover, you may follow a diet of fruit and salads, all classified as ‘good’ foods and you can lose weight on it but in the long term it will neither be healthy or sustainable. Think food in balance and variety. As I have already mentioned in previous articles ‘replace’ don’t ‘avoid’ and eat in moderation. For example if you do like having chips you could replace the deep fried-take away ones with homemade cooked in the oven with a little bit of olive oil and have them once a week.

• To add to the above you could also over eat in ‘good’ foods. Foods such as mixed nuts, avocado’s and oils may be very ‘good’ for your health but they do also contain quite a lot of calories.

Mistake 5: Forgetting about the rest of your lifestyle

You have the diet and the plan – check!

You are correctly calorie counting and have dealt with all of the above – check!

You are still struggling – check!

What could possibly go wrong?

Well what about the rest of your lifestyle?

Factors such as not drinking enough water, lack of sleep and stress can all influence weight loss. Check your lifestyle as well and try to make those little changes which could make a big difference. The benefits will stretch beyond to just losing weight.

I will be boring and I will finish off with saying, exercise. If you are going to make a change in your lifestyle make it to be more physically active.

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