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.

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.

5 Best ways to lose weight for women

Both men and women want to lose weight. But if I were to choose on which gender is more aggressive or desperate to lose weight fast, I would say it would be the women. This is because, women have more options in clothing style, are more conscious of how they look and gain self-esteem plus confidence from their appearance.

Oddly enough, the female gender is the one who wants to have a well sculpted physique, but they are also the ones who find it harder to achieve it. This is because women have more body fat percentage and less muscle mass than men. Do not lose hope though because this article will tell you the five best ways on how to shed off those excess pounds.

#1 finding the right reasons

Unlike most men who usually do things with no deep or apparent reason and yet succeed, a woman needs to have the right reason/s to keep moving. A woman must have the right reason to shop, to drink, to work, and to lose weight so she’ll be able to do or even to start a specific task.

If you really want to lose weight, you need to ask yourself the question “Why do I want to lose weight?” It is unsurprising if you cannot come up with 101 reasons, but the most important thing is to choose the best among the list and engrave it to your mind and heart so you’ll never give up even when you feel like going to.

#2 make sure you have a strong support group

Women usually have different means to deflate all the bad emotions they feel inside. They can call their BFF to cry with them, they have a sweet tooth that tells them to eat chocolate and benefit from the ‘happy chemical’ called phenylethylamine (PEA). Though this may sound healthy, but chatting and crying with girl friends always involves a food element. Common foods in a normal girl bonding are sweets like cake and muffins, junk food like chips, and alcohol.

For that reason, make sure that your support group is strong enough and that they too are conscious for their health. This is to avoid any innocent but bad health influence. Talk with your friends and ask them to help you lose weight by not serving unhealthy foods (especially chocolates as they contain very high amount of calories) whenever you cry running to them.

#3 Calorie counting

If you are not quite good in computing your calorie input and output, you may use online calorie calculators to do so. Also, if you are the type of person who is not good in memorizing numbers, you may write your daily calorie count by keeping a food journal.

Since calories play a vital role in weight gain and weight loss, monitoring your calories is very important. By doing so, you’ll know if you are taking in too much and you’ll be able to plan your weight loss menu.

#4 Engage in fun activities

Singer Cyndi Lauper said on her award-winning song, “Girls just want to have fun”. She is right. Girls are not as persevering as boys when it comes to exercise. Girls are often caught chatting with their gym buddies or ending up in the gym’s cafeteria.

A fitness trainer-friend told me that in a three hour workout, girls spend two hours chatting and just one hour to actually workout. For that reason, fitness experts have recommended that women should engage into activities they can burn calories while still having fun. Some suggested activities are sports like badminton, volleyball, and swimming, dancing like belly dancing, hiphop, and ballroom dancing, and the famous Pilates and yoga.

#5 Get as much workout as you can

Over 90% of the women in the United States go to work to earn a living. That means, women especially those who work in an office are getting sedentary jobs. Sedentary living as we all know is one of the major contributing factors of weight gain. Thus, to avoid that, women must make an extra effort to get those muscles working out.

In an office: try to get as much exercise by using the stairs instead of the elevators. Also, park as far as you can from the office so you’ll have a longer distance to walk and if your workplace is not too far from your house, try walking or biking to work instead.

At home: try to avoid sitting for long hours in front of the TV, but instead, why don’t you do simple workouts like jumping jacks, push-ups, and crunches. Another good calorie-burning activity at home is doing household chores like mowing, mopping, and washing dishes. This will not only make your house clean and organized, but helps you lose weight as well.

How to lose weight – the basic rules

Unlike other illnesses, fighting obesity would require much more than surgery and medications. You would need to do major lifestyle changes including diet and exercise. But before doing so, it would be beneficial to know some basic weight loss facts so you will be on the right tract on your journey to losing weight.

Am I Underweight, Normal, or Obese?

Body Mass Index (BMI)

BMI is a ratio based on body weight and height. It is highly correlated with body fat, but increased lean body mass or a large body frame can also increase BMI.

The ideal BMI is 24, Individuals who have a BMI below 24 or who are 80% or less of their desirable body weight for height are at risk for problems associated with poor nutritional status. Those who have a BMI of 25 to 29 are considered overweight; those with BMI of 30 to 39 are considered obese; those who have BMI of 40 and above are considered extremely obese.

To calculate your BMI, simply divide your weight in kilograms by the square of your height in meters (metric method) or divide your weight in pounds times 703 by the square of your height in inches (imperial method).

In addition to the calculation of BMI, waist circumference measurement is particularly useful for people who are categorized as normal or overweight. To measure the waist circumference, a tape measure is placed in a horizontal plane around the abdomen; men who have waist circumferences greater than 40 inches and women who have waist circumferences greater than 35 inches have excess abdominal fat.

Why some people lose weight faster?

Basal Metabolic Rate (BMR) represents energy needed to maintain essential physiological functions, such as respiration, circulation, and muscle tone. This means that even when a person is at complete rest both physically and mentally, he/she still burns calories because the body needs energy to perform these functions. However, relying in the calories burned through BMR alone will not help you lose weight. It is simply a determinant of why some people lose weight faster than others.

Men: 66 + (13.7 x Weigh in Kilograms) + (5 x Height in centimeter) – (6.8 x Age in years) = BMR

Women: 665 + (9.6 x Weigh in Kilograms) + (1.8 x Height in centimeter) – (4.7 x Age in years) = BMR

How many calories should I consume daily in order to lose weight?

Health buffs are very careful with the amount of calories they take in daily. Some even treat calories as something that is bad for the body and that should be avoided. Calories are actually essential to one’s body because the calories that we get from the food we eat are converted by the body to produce energy for us to be able to do our activities of daily living. Calories become bad for the body when the person takes in too much while living a sedentary lifestyle. If the person is less active, the calories will not be used but instead it will be stored in the body as fat deposits. Whenever we eat 3,500 calories more than what our body needs, we get to gain one pound. If we burn 3,500 calories more than what we eat, we lose a pound. To calculate your daily calorie needs, you may use the Harris-Benedict Equation.

For example if your BMR is 2000 and you do not do any regular exercise then you need 2000 X 1.2 = 2400 calories.

According to the data given by the United States Department of Health and Human Services, two in five Americans are 20% or more over their ideal body weight. People who are overweight or obese are at higher risk for health complications, such as cardiovascular disease, diabetes, and bronchitis. Also, they could suffer from impaired body image, depression, and low self- esteem.

Because of this, the US Department of Health and Human Services has organized campaigns and programs to fight obesity like “We Can!” a national childhood obesity program. Even with these programs, the best person who can help you is yourself, if you want to live a longer and happier life, do take care of your health and lose that excess weight TODAY! Some resources to help you get started:

How to lose weight fast
I want to lose weight
How to lose weight in 2 weeks
Best way to lose weight

Do you really want to lose weight?

One of the questions you really need to ask yourself before getting into the weight loss journey is whether you really want to lose weight. A definite and sincere answer to this question will save you a lot of time, money and frustration. People have a lot reasons to wish that they can lose weight but as soon as they find the first obstacle they forget everything and quit. If you are certain as to why you need to lose weight and you convince yourself that you really want to do it then everything else will be easier.

What it happens many times is that people are worried about their weight loss problem but they are too bored to do something about it. They believe that they will never make it and they are reluctant to take the first step. This is until they find out that one of their friends managed to lose those extra pounds or until they see those super fit models advertising fitness equipment on night TV. This is the point where they start thinking “I want to lose weight” and some of them may even pick up the phone and buy a piece of exercise equipment believing that in a few weeks time they will become thin and fit and look like those models. Unfortunately the majority of these cases fail because there are no miracles when it comes to losing weight. No exercise equipment, weight loss pill or diet can help you lose weight fast and without effort. If you really want to lose weight then you have to do something more than watching fitness equipment on TV or wishing that you could lose weight; you need to get into action, work hard and then enjoy your new self.

Above any diet or exercise routine the most important factor that will help you lose weight is your determination to lose pounds and feel better. The power of your inner self is the driving force behind your efforts and the more motivation you have the easier will be the process. You need to convince yourself that being overweight is a situation that has to stop and that the only way to stop it is by working hard towards achieving your goals. It is very important that you have a plan to follow and equally important that you have inspiration sources to keep you motivated until the end.

The plan will help you measure your progress and take corrective actions and the inspiration sources will help you bypass the many obstacles and failures that will come your way. In your plan set clear milestones and think about the tools you will use to meet those targets. Think about the diet to follow and how you plan to workout (frequency, duration, type of exercise) and also about your ultimate goal i.e. how many pounds you want to lose at the end. For inspiration think about people who can support you (family, friends) or other ways to get emotional support. Visualize yourself at the end of the process and try to imagine how great you will feel. Every time you find a difficulty do not get discouraged but consider this as an opportunity to try harder for faster results.

Weight loss is not that hard if you approach it correctly. All it takes is a step-by-step approach, patience and internal power. Thousands of people have to deal with this problem everyday and hundreds of people are able to find a solution. With a bit of self confidence you can be one of them.