With the kind of demands people have on their time these days, it is no surprise that many of us find it hard to shed those extra kilos especially the fat around your mid section and abdomen.

However, one should not stop trying to do the right thing because of a lack of progress. Keep going, keep looking for ways to get fitter and lose weight and don’t ever give up. You may be closer to your success and a new fitter body than you think.

One way to quickly lose fat from your whole body is to play your favourite sport. Read that line again. It is true.

If you haven’t been active for a long time and don’t really know of any sport to take up, look around and pick a sport that you can have some enjoyment from. There are so many sports these days that there shouldn’t really be any problem in picking one that appeals to you the most.

For a start, if you are into team sports – go for rugby, football or soccer, hockey, baseball, netball, swimming sports or any of the other team sports.

If you are not really into team sports then go for tennis, squash, boxing, badminton, biking, rowing or even martial arts.

As you can see, there are no shortage of sports for you to take up. All you need to evaluate is how much a sport will cost, whether you find any enjoyment from doing it and pick one. Often you don’t really need to enjoy doing a particular sport because you will find that if you start doing it, you will soon learn to start enjoying it. Most of the time it’s the ”getting start stage” that is the hard part. Once you get started, it will be very easy to keep going.

The best thing about taking up a sport is that in time, your focus will mainly be on getting fit for that sport, turning up for training, getting to know the other team mates and of course turning up every weekend to play your chosen sport. By taking the focus away from losing weight, you will also find that the benefits from getting fit and turning up for training will soon make you lose fat !

How cool is that ha? Killing two birds with one stone by playing a sport that you enjoy and reaping the benefits from that particular sport.

Let’s face it – if you are really that lazy, or don’t have access to weight training equipment or other forms of training aids, then you are really at a disadvantage when it comes to getting fit or trying to lose weight. But it’s not all over for you if you like running ….

Truth is, you can easily lose your pounds of fat by following a running program. So how do you do it?

1) First, plan to run at least 3 to 4 times a week for at least 20minutes but ideally 30 to 40minutes. If you cannot put aside any time, forget it; don’t waste your time. Running to lose weight will not achieve any significant results by running only 10mins once a week. Still, if you could only manage 1 or 2 running sessions, then stick with it as it’s better than doing nothing.

2) See you GP to make sure you are medically fit to undergo your running to lose weight program.

3) Running to lose weight will work better if you also eat healthy, sleep well and maintain your intake of liquids and water to keep yourself hydrated. Your biggest challenge especially if you haven’t been physical for a good number of years, is to ensure you are fully recovered before each session. It also helps you stay injury free.

4) Vary your running to lose weight program by including elements of interval training and or sprinting. For 2 sessions of the week, try running long distances but at medium or slower pace. For the last session, run shorter distances but do more sprinting or more interval training.

5) Again, I don’t like repeating myself but if this is the only to get through to you then I will keep doing it. Please warm up thoroughly at the start. At the end, warm down with light stretches and walking.

Important Note :-If your legs are hurting from too much running first eliminate the obvious – your running shoes, your techniques …etc. If they still hurt then reduce your sessions or stop running immediately.

Then for the next 2 to 3 weeks, do some weight training specifically for your legs – squats, extensions, hamstring curls and calf raises. This worked for a lot of the people I know.

Other Things to Try:

- Try running on country roads and hills. Running uphill will train both your aerobic and anaerobic fitness.

- After every few miles, stop and do some body resistance exercises like pull ups, push ups, burpees and crunches.

Running to lose weight will work for a lot of people, some more than others. You don’t know until you try so give it a go and good luck.

If you answered yes to all the above questions except for the last one, I really do not blame you.  When you get into the situation that you are in now, it’s very difficult to get back out.  I know it has happened to me and I am really not that different from you.

I have heard of various fast and easy weight loss programs and most are similar.   Whether they work is another matter.  But based on what each program does, and based on various scientific research, it is quite easy to achieve weight loss in a fun and fast way.

Without fluffing around – it all comes down to your lifestyle choices and attitude.

For fast and easy weight loss - many nutritional and fitness experts agreed on several things you need to do.  Here are some of them :-

1) Change your lifestyle habits. 

If you like snacking on fast fatty foods and drinks, change to fruits and vegetables instead.  Just keep consumption of sweet fruits to  a minimum.  Similarly avoid too many outing at night.

2) Avoid sugary drinks.

Avoid or reduce alcohol.  Drink water instead.

3) Do regular exercises 6 days a week for 10-15 minutes per day. 

Always warm up and gradually increase your intensity and duration after the first 2 weeks.  Circuit training, skipping, burpees, star-jumps, push ups, squats using body weight, stepping, crunches, waist twists and side bends are good exercises for fast and easy weight loss.

4) Reduce your food consumption by 25%. 

Eat 6 meals a day instead of 3 main meals.  Avoiding snack at night but if you really have to, try carrot sticks and celeries or similar other vegetables.

5) Avoid starving yourself.  

Keep eating and drinking but do so in smaller amounts.

If you start incorporating the above things into your lifestyle, you will soon notice the changes in your physique, energy levels and body weight !  You can then starting helping others use this fast and easy weight loss program !

Chances are, you would also have paid and lost money on such diets. Whether they would have worked, really depends on how hungry you are in pursuing your weight loss goals, or it could be that, that particular lose weight fast diet, is not the most suitable diet for you.

Dieting and eating right should be an important part of your lose weight fast diet plan. We don’t promote any of the diets mentioned above as we tend to recommend only what we have known to work. Dieting based on common sense and scientific facts will always win hands down.

Here is a 9 step dieting plan which will work if applied consistently :-

1> Always eat balanced meals consisting of the major food groups.These food groups are proteins especially lean meats, fish, milk and similar foods. Complext carbohydrates like brown rice, potatoes, brown bread, pasta and so forth

2> Eat more green vegetables – lettuce, cabbage, onions, capsicum, cucumbers and so forth.

3> Eat more citrus fruits and raw nuts. Don’t go overboard on fruits as they do contain sugar.

4> Vegetable fats for salads are okay if eaten in smaller amounts. Use less butter and margarine. Use less peanut butter or cut it out altogether. Reduce your consumption of coconut and peanut oils.

5> Replace white flour, white bread, white rice with pasta, brown bread and brown rice.

6> Keep your consumption of sugary foods and drinks to an absolute minimum.

7> Instead of three big meals during the day, eat six smaller meals, at regular intervals throughout the day.

8> Do not to snack outside your normal meal times. If you have to snack then do not eat chips or foods baked or cooked in oil. Try carrots, celery and spinach instead.

9> Avoid all junk foods. If you cannot do this, even cutting down the amount you eat will still work.

10> Drink more water or non-sugary drinks. Water is very important in helping your body burn off fat. By drinking at least 8 glasses of water a day, you are meeting your daily requirements and keeping your body hydrated at all times. Consequently, stay away from drinking too much coffee.

Good luck with your lose weight fast diet – it will be all worth it in the end !