Tips lose weight QUICKLY

Aif you are insecure with weight and shape are not ideal tubu?
Here are some tips yntuk lose weight quickly.
Hopefully useful ..

1. Have confidence in yourself. You must know the real reason that encourages you to reduce your weight. This will help you stay motivated in your weight loss program.

2 Set goals to achieve for your weight reduction. If the goal is not practical then you can easily get discouraged and stop following your regime. You must set targets that have time limits. The amount you want to lose weight and time in which you want to lose it must be decided first. If the time and amount of weight clearly decided primarily, then your enthusiasm will keep you on track until you reach your goals.

3 Determine your daily calorie intake. Losing weight is just activity. Lower your calorie intake without hunger. Do not forget to calculate your metabolism. Metabolism is a big part of the calories you burned on weekdays. To win the battle, knowing how many calories you consume in a day. * Write down all the things you eat on a typical day. Bring a small notebook with you and write down every snack, every drink, and the contents of every meal. There is also a great website that you can use to track calories, get recipes, and help achieve your goals. Do not forget to include the pats of butter or a spoonful of sugar in your coffee. It's best to do this for at least a few working days and weekends, it's better if you could go an entire week. There are also calorie tracking websites that can help you to do this, such as the U.S. government website Pyramid Tracker. * What is the detailed calorie count. If possible, write down the number of calories in each thing you eat when you eat it. Keep in mind that the recommended serving size is often much smaller than the serving you actually eat. See the number of calories on the internet for foods that do not have calories listed on the packaging or eat fast food. You do not have 100% accurate, but you want to estimate both the number of calories you take in. There is an idea that multiplying your ideal weight by ten will produce a rough estimate of the number of calories you should eat per day to maintain your weight. This does not apply to everyone. You may wind up too under or over estimate the number of calories you should eat. Consult with a nutritionist. Use a scientific or health website to determine the amount of calories you should eat a day or consult with your doctor. Everyone has different metabolisms and there is no blanket rule that includes the recommended calorie intake per person. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose one pound of fat per week.

4 Go the list and decide which foods to cut or reduce. Cutting calories is usually much easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since one pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the diet of the average American woman), soda pop, candy, and butter. See nutrition information the food you eat, pay special attention to the intake of saturated fats and empty calories, foods high in sugar. You do not need to cut these things fully, but if you reduce your intake of high fat, high-calorie foods you will lose weight faster.

5 Finding alternative unhealthy foods you've identified. You can reduce the amount of soda you drink or mayonnaise you put on your sandwich, or you can replace a healthier choice. Drinking water instead of soda, for example, or use mustard rather than mayo. choice of low fat and low calories are also available for most foods, and many of them natural, (although some are made with strange chemicals), and delicious. Start trying to eat healthy in most meals: * Choose lean meats. Chicken and fish are both very low in fat, and certain fish such as salmon, sardines, and fresh tuna are an excellent source of antioxidants and Omega-3 fatty acids, which are also beneficial for your health, so aim to replace some or all of beef or pork in your food with the food. * Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthy and lose weight by replacing these with fresh vegetables and salad. Pre-made salads practical business, and if accompanied by a reduced-calorie dressing or no dressing at all, their weight-loss gold. * Start your day right. A fattening breakfast of meat and eggs or cake can be replaced with yogurt, oatmeal, high fiber, low sugar cereal, or fresh fruit for fruit smoothies. However, for those on low-carb diet bacon and eggs is a great combo for breakfast, because it has no carbohydrates. But do not fall into the trap of skipping breakfast. Healthy breakfast food will increase your resting metabolic rate in the morning, and reduces snacking before lunch.

6 Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create menus for the week. Make sure that your eating plan to reduce total calorie intake: you will not lose weight if you consume the same amount of calories by eating different foods. Make a list of what you need to eat this, and - except for a few snacks, of course - do not deviate from your list when you arrive on the market. Planning your meals helps ensure you get a balanced diet and reduce the temptation to stop off for fast food or order pizza. Remember, it's easier to stick to your shopping list if you shop when you're not hungry - this will help avoid impulse buying that contributed to the consumption of calories.

7 Watch portion sizes. Eating the whole bag of rice cakes in one sitting will not help you lose weight. When eating chips, nuts, or dried fruit, put the parts in a small bowl and then put the bag away. Thus, you will not mindlessly eat larger portions than you intend. Even if you only make minimal changes to your diet choices, reducing portion size will definitely reduce your calorie intake. A great way to watch the size of the part when snacking is to buy one serving 100 calorie packages - and they come in many favorite snack food items! Eat slowly to avoid eating too much, you will feel satisfied with less calories.

8 Grazing on healthy snacks. Just because you get a healthy does not mean you can not snack. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, compared with eating three meals a day, keeping a steady metabolism. Pick snacks that are low in calories and fat and high fiber dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so forth. Vegetables are generally very low in calories, high in fiber, and full of flavor and nutrition. Avoid starchy vegetables like potatoes, and try to eat vegetables plain, without fatty dressings or dips. Fruit also makes a good meal. Fruit contains more soluble fiber than vegetables, which slows your body's absorption of carbohydrates, thus releasing energy more slowly to prevent the highest sugar, and make you feel full longer. Fruit juice is not a substitute for the real thing. You need that fiber, and juices often have more calories than equivalent serving of fruit and lots of calories as soda! Be careful with dried fruits, because without water, you tend to eat more, and fruits, when dried, are rich in calories per ounce. With dry food or dry, be sure to drink plenty of water.

9 Get more fiber. There are many myths about fiber, but there is science to back the role of helping in the diet. Fiber maintain the right amount of water in your intestines, making your digestive system work more efficiently and help to keep you regular. Thus, quite simply eating fiber can help you feel slimmer in just one or a few days. There is also evidence that fiber in the diet can help prevent strokes and heart disease, reduce the effects of diabetes, and may even directly help in weight loss.

10 Drink plenty of water. Adequate water is essential to health, and many people just do not get enough. What's more, if you're chronically dehydrated, your body will store water in unflattering places, so if you are sure to get plenty of fluids you can start to see downsizing as a day only. Remember, the more you exercise, the more water you need. See the related wikiHow for more details about how much water you should get. Drink one glass of water before eating, it will help digestion and also to get the sensation of fullness in your stomach that will make you eat too much, which combined with the meal slowly, will allow you to stop eating when you are satisfied, not when you've eating too much (If you eat too fast you can get full, even fat but still hungry).

11 Write down your goals on sticky notepad and then paste it in most rooms of your home. This entry was trapped will always remind you of your goal and will inspire you to keep in your regime. They will not let you forget your goals every time.

12 Exercise. Remember, you can lose weight either by reducing your calorie intake or increase the number of calories burned. Any health strategy should include both, but if you want to lose weight fast, exercise is very important. * Perform low impact aerobic activity. Medium combine aerobic exercise brisk walking, cycling, aerobic machines, or swim not only burns calories they also keep your heart healthy. The pool is great, especially if you are quite overweight or have joint problems, because you can get the same benefits usually burn more calories walking a lot less stress on joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week. * Pump some iron. Resistance training, weight training, can help both sexes stay lean by building muscle and increasing metabolism. The fact is, hours and hours of aerobic exercise will not help people lose weight most quickly because your metabolism decreases back to normal fairly quickly after stopping exercise. If you gain muscle, however, your body's resting metabolism, (the number of calories burned when you are just sitting still), increases, because muscle requires more calories to maintain. Studies have shown consistent weight training to increase metabolism by 15%. This means the average woman can burn 200-300 more calories at rest every day! Resistance training is the gift that keeps on giving!

13 Rest properly. This means not only take at least 24-48 hours between strength training the same muscles, and take 1-2 days off from exercise every week, but it also means knowing how much sleep you need, because of lack of sleep ruin your ability to lose fat.

14 Be realistic. Do not expect miracles. healthy weight can be achieved fairly quickly, but you must be patient. Also, be sure to set realistic goals. Make sure that the weight you are trying to achieve a healthy weight is for you, and to remember that the pound will help you gain muscle lose fat, be trimmer, and look better even if you do not really lose any weight. Your goal should be a healthy body, not the number of pounds! Everyone looks good in a different weight. Keep yourself on the weight that makes you look good, not the number that sounded good.

15 Make adjustments. Losing the weight successful strategy based on reducing calorie intake and increasing activity can be adjusted to maintain your desired weight once you achieve it. Unlike a general diet, this method is sustainable, which is a lifestyle change, not a drill-and-cleaning party. Slowly adjust your diet and exercise to include more weight training and calories, as much as is comfortable for you. If you return any weight, you want the weight to be lean, toned muscle, not fat. In addition, weight training, no matter what your age, prevents muscle atrophy and can help prevent osteoporosis. * Rather than think of it as losing a pound, take it as a particular weight

16 Be confident. You have to believe in yourself! If you want to diet, and you know that it will make you feel better, then you need to believe in yourself. If not, the temptation to cheat your diet will make it harder, and you will not feel better when you lose weight. Avoid temptations like chocolate, ice cream, and cakes. They may taste good, but there are other foods that taste delicious as well, with no unhealthy. You need to always push yourself to achieve those objectives. Learn to evaluate your efforts fairly and objectively. If you fail to reach your target for a week, find out why so. Is it because you have missed a training session? Or you have been eating junk food for one day? After evaluating, look ahead to next week and try my best to stick to your plan.

17 Be consistent and disciplined, and self-motivated. To lose weight effectively, you must stay on your plan to lose weight so that the religious bodies to see the results. When you think about giving up, visualize the benefits of slimming down successfully.

18 Once you reach your goals successfully, you must maintain your weight. You must establish a healthy way of life for you. Make sure that you do not get back your weight loss by going back to your old eating habits.