6 things you need to think about and decide before you embark on any program :-

1) It’s all in the Little Steps. Simple but true. Strive for small consistent improvements instead of that big breakthrough. Consistent small steps in the right direction will achieve your goals much faster. It will also prevent you from becoming discouraged, especially in the early stages.

2) Get your Attitude Right. Without the right attitude, you may as well spend your money on some other products. Do not attempt any fast weight loss plan until you have got the right attitude. Examine your attitude, your reasons for doing it, are they compelling enough, your values, and of course what you are willing to sacrifice in return for doing the program and achieving your target weight.

3) Manage your Expectations. Your age and genetic makeup combined with other factors like lifestyle choices, will affect progress. The older you are, the harder it is to shed off those fatty flabs. You could probably lose 20kgs in 1 month, if you were young and full of energy, but if you are older than 35, a few kilos a month should be suffice. Listen – 3 kilos per month will add up to 36 kilos per year. That’s huge.

4) It is Easy to Lose Weight Fast. You don’t even need to spend money or spend too much time. An hour a day or even less is all you need. All it need is some minor changes to your lifestyle and in no time you will see the results. For example – simple changes like chewing your food more, eating less takeaway food, may be all that is required.

5) Create a Plan and stick to it until you have Succeeded. If you don’t have a Plan, it is likely you might not be able to stick to the plan you have setup for yourself. There are many good programs around and if you are unsure which one to go with, go and check out our Shop Specials

6) Keep an Open Mind. Be ready to try out different things your fast weight loss plan required of you. Some of the steps are really basic, but they do work. If only you take the time to do them.

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Despite what you may think, losing weight isn’t a mysterious process. In fact, weight loss doesn’t even have to involve strange diets, special exercises or even the ‘magic’ of pills or fitness gadgets. Want the secret to weight loss? Make small changes each and every day and you’ll slowly (but surely) lose those extra pounds.
Rules of Weight Loss

To lose one pound, you must burn approximately 3500 calories over and above what you already burn doing daily activities. Whew…that sounds impossible doesn’t it? Here’s how it works.

1.Calculate your BMR (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing, digestion, etc.

2.Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day.

3.Keep track of how many calories you eat. Use a food journal to add up what you eat and drink during the day. If you’re eating less calories than you’re burning, you’ll lose weight.
Example:

Mary’s BMR is 1400 calories and she burns 900 calories in daily activity. To maintain her weight, she should be eating 2300 calories but, after keeping a food journal, Mary finds that she’s eating 2550 calories every day. By eating 250 more calories than her body needs, Mary will gain one pound every 2 weeks.
This example shows how easy it is to gain weight without even knowing it. But it’s also easy to lose weight. In fact, you can start losing weight right now by making a few simple changes. If you can burn an extra 500 calories each day, you’ll lose a pound a week and you won’t even have to change your clothes. Try these ideas:

Instead of…. Do this…
Having an afternoon Coke Drink a glass of water. (calories saved: 97)
Eating an Egg McMuffin Eat a small whole wheat bagel +1 tbls of peanut butter (calories saved: 185)
Using your break to catch up on work or eat a snack Walk up and down a flight of stairs for 10 minutes (calories burned: 100)
Hitting the snooze button Get up 10 minutes early and go for a brisk walk (calories burned: 100)
Watching television after work Do 10 minutes of yoga (calories burned: 50)

Total Calories Saved: 532 (based on a 140-lb person)

Focusing on daily changes is the best way to reach your goals. No, you won’t lose weight overnight but isn’t it better to permanently change your life for the better? Say it with me: My Health Is More Important Than My Appearance. Repeat that 10 times a day and you’re on your way to better health.

Lose weight without going on a diet? It’s not too good to be true. You don’t have to follow a strict diet to get the ball rolling; making these easy but effective changes really can help you lose weight.

1. Learn to Read Labels
To lose weight it is essential to pay attention to food labels. Counting calories is impossible without this skill. You should know how to find a food’s caloric content and its serving size. Comparing labels among different foods and beverages is crucial for making the healthier choices required to lose weight.
2. Snack Smart
You can help prevent overeating and maintain blood sugar levels by eating something about every three hours. Getting too hungry will backfire on your efforts to eat healthy and practice portion control. Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking will help you lose weight.

3. Eat More Grains and Produce
Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They’re naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid overeating) and as a result, lose weight.
4. Eat Enough, Often Enough
One of the worst ways to lose weight? Meal skipping. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You’ll be more likely to overeat or even binge (when you finally do eat) if you do not eat regular meals. Plus your body may go into “starvation mode” if don’t eat enough, causing you to maintain (or even gain) rather than lose weight!
5. Drink Plenty of Water
Water helps you lose weight in several ways: If you tend to have a problem with “water weight,” drinking more water can help alleviate bloating. Replacing high-cal drinks such as soda with water cuts hundreds of calories. You shouldn’t wait until you’re feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Proper hydration improves your sense of well-being, which will keep up your motivation to lose weight.
6. Get Moving
It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or riding a bike. Work your way up from 10 minutes to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.
7. Practice Portion Control
Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of foods to your typical helping. You may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for losing weight.
8. Write it Down
What’s the first thing I think anyone who wants to lose weight should do? Keep a food diary. All you have to do is jot down what, when, and how much you eat in a notebook, or you can do it online at a Web site like Calorie Count Plus. A food diary will give you a clear picture of your current eating habits so you can identify the changes you

Are you putting off getting started on a healthy diet? Are you forever waiting until Monday, until all the stars are aligned, or until there are five weekends in the month?

It’s always easy to come up with reasons to avoid getting going with a healthy eating or weight-loss plan.

But all too often, these reasons are really just excuses. Take these five, for example…

1. I’ve got a party in two weeks, then a vacation. I’ll start dieting after that…

Beat the excuse: If you eat sensibly and healthily for two weeks, you’ll enjoy the party more (and you’ll be in a better frame of mind to make good food/drink choices there). Even if you always gain a little weight on vacation, don’t spend the weeks beforehand gaining weight too!

2. I don’t have any willpower. If there are snacks in the house, I’ll eat them.

Beat the excuse: All of us have willpower – and the “willpower muscle” gets stronger the more we exercise it. If you do find self-discipline a struggle, simply clear the snack foods out of the house, or at least put them somewhere inconvenient. This makes it much harder to succumb to impulse!

3. I can’t afford to eat healthily.

Beat the excuse: Come on, you know this one isn’t true. You needn’t pay for expensive “diet” foods – stick to sensible basics like lean meat, wholegrains and fruit and veggies. You can get your five-a-day for less than $1.50. Skip your usual Starbucks coffee, and you’ll have saved enough for your daily fruit and veggies.

4. I can’t cook (or don’t have time to cook) … so I eat out a lot, and there’s never a healthy option.

Beat the excuse: Learn to cook! Get hold of a student cookbook and teach yourself how to make some simple healthy basics, like a tomato-based pasta sauce. It’s really not difficult, and many dishes take only minutes to prepare. If time is really an issue, try making big batches that can be frozen in individual portions.

5. I’ve been overweight all my life, and I don’t think I can change.

Beat the excuse: However long you’ve been overweight, you can successfully change your habits. Take it one step at a time, and don’t chase instant results. Aim for establishing one new healthy habit each week, such as cutting your soda intake or getting your five fruit and vegetable portions each day.

What’s your favorite dieting excuse? How have you beaten it?

Well it actually depends on who you talk to. If you talk to people who are in the weight loss and fitness industry, most of them tells you that no – it is not possible. A large number of them will tell you that it is entirely possible except that you will need to work extra hard to achieve your goals.

However, experts have been known to be wrong. Not always but usually they are wrong.

Truth is – there are so many factors that you have to take into account like your lifestyle, your age, your health, the foods you eat and those kinds of things. Most importantly, experts don’t know your willpower and your desire to achieve your goals.

I guess what I am trying to say is that, with so many factors to determine the final outcome, there is a very good chance that you can prove them wrong.

For me personally, I don’t really care how long it takes me, but I like to have fun so giving myself a challenge to do it in less time is something that appeals to me. I will try and do in less time, simply for the challenge and the fun ! Those are my two compelling reasons.

I do know that when I am about to execute my program, I will be able to do it in about half the time that other people will take. Now I am not asking you to believe me because I will be reporting back on every detail.

Some people will tell you that fast weighloss is not only possible but it is also fun. You can totally transform your life by losing your weight or your fat in the fastest way possible. One day when I am able to find a good time to start, I will take you through my journey to a more healthier and fitter body.

In fact I may start very very soon now that I am talking about it. But, talking is one thing, doing it will be something else. Watch this space …..

Another way of losing fat fast is that you can incorporate into your programme some muscle building exercises. The reason is that having more lean muscle mass will help increase your metabolic rate resulting in the muscles of your body continuing to burn calories and fat even when your body is at rest.

This is a huge advantage over programmes which does not include some form of weight training or physical activity. You don’t even have to do weight training so long as you do some type of resistance training which result in your muscles being developed. However, weight training is better because you would be able to train your muscles especially the bigger muscles, much more effectively than if you are only doing just resistance training.

It is true that if you gain muscle through weight training, then naturally your fat content will decrease. You could for the sake of argument, stop worrying about fat loss or weightloss but instead, just concentrate on building muscles. Follow this approach and you will lose weight in no time.

You will find that the overall result is the same – if not better – you will lose fat and gain muscle. It’s like getting the best of two worlds !

As a recommendation or something new to try out, try and focus on losing weight by gaining muscle – you will look and feel much better doing that. Nothing wrong with replacing your fat with muscles is there ? Remember to lose weight gain muscle for a fast and complete weightloss or fatloss !

You do not even have to follow a strict diet to get the ball rolling. Making these easy but effective changes really can help you loose weight quickly.

If you don’t have time or incentive or even energy to spend on losing weight fast, you can still do it if you are willing to stick to the following set of instructions.

To loose weight quick you only need to change a few things about your lifestyle and that should get you started losing weight from day one.

Start doing the following things now and you will be amazed at how much progress you will make. Give yourself at least a few months and let us know how you go.

These techniques are used by me personally and I will bring you more later.

(1) Drink more water.
Aim to have at least 8 glasses of water a day, consumed regularly throughout each day. Avoid drinking 8 glasses of water in one go or more than a glass at any one time. How do you know that you have not drank enough water ? If you feel thirsty then it is already too late – you are dehydrated. The key is to keep yourself hydrated at all times.

(2) Chew your food properly before swallowing.
Remember when your mother used to tell you to chew your food back in the day ? She was right. Chewing your food will not only ensure that you will absorb all the nutrients from your food, but you will feel “full”.

(3) Take daily walks of at least 30 – 40 minutes.
A daily walk is the minimum exercise you should do. If you use every opportunity to walk when you would normally drive, so much better.

(4) Get active and do more physical work around the house.
Try and avoid being inactive for long periods of time. For example :- sitting in front of TV for long periods. Even if you are an office worker, you can take a break every hour and flex your muscles or take a walk to the nearest water cooler.

(5) Avoid or limit sugary foods, drinks and alcohol.
These include ice creams, sweets, cakes and so forth. If you cannot avoid or eliminate sugar from your diet altogether then try and reduce your consumption to at least half or less. Limit the intake of such foods to say once a fortnight or once a month. Beer and alcohol intake are best kept to a minimum.

(6) Do physical training to develop your muscles and get toned.
You don’t even need to have a gym or special equipment, or to join a gym for this. You can use exercises like pull ups, push ups, crunches, body squats, isometric exercises which don’t need weights. These exercises are so simple to perform in small spaces or even when you are watching TV.

(7) Sleep at least 8 hours or whatever your body needs.
Not getting enough sleep is the quickest way to shoot your weight loss goals in the foot ! Get regular sleep of 8 hours (on average) or whatever amount your body needs. Sleeping less during the week days and looking to catch up over the weekends will still not work so don’t do it.

Weightlifting alone is not the best way to lose stubborn belly fat. While we do recommend and believe in weight training programmes, if you need to lose fat around your midsection, you will need to also do some cardio vascular exercises including swimming, running, bike riding or skipping.

You will also need to cut back your normal calories.