Diet and Weight Loss Tips

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Calories per Hour offers the following tips to help you lose weight to look better, feel better, and live a healthier life. These tips are short and sweet and are intended as a starting point or quick reference for individuals seeking to lose weight by using the resources offered on Calories per Hour. Read the related tutorial topics to learn more about the topics discussed in these weight loss tips
How Did I Get Here?
Do you simply need help learning how to eat better? Probably. But if you eat poorly as a result of emotional, mental, or spiritual problems, they may have to be addressed before you can make any real progress with weight loss.
Even people who don't feel they have an eating disorder often turn to food for comfort. To learn to eat well and exercise regularly, you may also have to learn to handle the problems life throws at you without turning away from healthy eating and exercise.
Be particularly careful about all-or-nothing thinking. A common tendency when failing to stay on a diet is to abandon it altogether. Instead, try to learn from your mistakes and do better in the future.
Related Tutorial Topic: Eating Disorders
Are You Ready to Diet? Again?
Diets entice us with promises of quick weight loss. But focusing on quick weight loss can lead to unhealthy eating and only short term success.
While most diets produce quick weight loss at the outset, they often cause your metabolism to slow. The result is that you have to eat less and less to keep losing weight. You quickly become discouraged, give up, and start eating like you used to. But now, with a slower metabolism, you regain all the weight you lost, and more.
Focus instead on improving your health, and you will become slim and healthy.
Related Tutorial Topic: Selecting a Diet Plan
Take Control of What You Eat
There are few things that we have complete control over, but what we put in our mouths is one of them. We don't have to lose control in a restaurant or a friend's home, and we don't have to eat everything that's put in front of us.
Consider this: We love fat because it carries flavor, and restaurants aren't as interested in whether we'll be around in 30 years as whether we'll be back next week. And what about our friends?
Eat Frequently, and Eat Slowly
It is important to understand what happens when you skip a meal or go on a crash diet. When you skip a meal your metabolism slows to conserve your energy. And when you lose weight too quickly for a few days, your body thinks it is threatened with starvation and goes into survival mode. It fights to conserve your fat stores, and any weight loss comes mostly from water and muscle.
Never skip a meal, especially breakfast, and eat healthy snacks between meals. Eating frequently prevents hunger pangs and the binges that follow, provides consistent energy, and may be the single most effective way to maintain metabolism efficiency.
Eating slowly gives our bodies time to tell us they are full before we've eaten more than we need.
Related Tutorial Topic: Raise Your Metabolism and Burn More Calories
Eat More Fruits, Vegetables and Whole Grains
People who eat healthy, mostly unprocessed foods, including fruit, vegetables, whole grains, legumes, and limited amounts of lean animal protein, often find that they can eat as much as they want without gaining weight. If they are switching from a diet containing lots of processed foods, they find that they can eat more yet consume fewer calories -- and they lose weight.
Historically, the Chinese ate mostly rice and vegetables with a little lean meat for protein and flavor, nothing like the American Chinese restaurant dishes of deep fried sweet and sour pork. A step back to more natural foods would improve our health and waistlines.
Related Tutorial Topic: Why Healthy Food Makes You Slim
Eat More Fiber
Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed.
Refined grains like white rice and those used to make white bread and sugary breakfast cereals have had most of their fiber and nutrients stripped away. They turn into blood sugar (glucose) so fast that, like sugar itself, they can cause a spike in our insulin level. This tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it.
Eating foods with plenty of fiber will help keep our blood sugar at a more consistent level.
Related Tutorial Topic: How Fiber Helps You Lose Weight
Cut Down on Sugar
Be careful about sugar in coffee and soda pop. It can add up quickly, and these drinks aren't filling.
Watch for "hidden" sugar in processed foods like bread, ketchup, salad dressing, canned fruit, applesauce, peanut butter, and soups. And be careful with "fat-free" products. Sugar is often used to replace the flavor that is lost when the fat is removed. Fat-free does not mean calorie-free.
The greater concern with the insulin spike (above) is not that it tells our body to start storing fat. Whatever we eat and don't burn up eventually gets turned into fat anyway.
The greater concern is that the insulin spike is followed by a drop in insulin level that leaves us feeling tired and hungry and wanting to eat more. The unfortunate result of this scenario is that it makes us want to eat something else with a high sugar content. When we do, we start the cycle all over again.
Regulating your blood sugar level is the most effective way to maintain your fat-burning capacity.
Related Tutorial Topic: How Blood Sugar Levels Affect Weight Loss
Too Much of a Bad Thing
Foods like cheese stand out as among the most fat-laden, with a great number of calories coming from fat. But as important as it is to select the healthiest foods, it is also important to consider how they are prepared.
Fried foods, especially deep-fried, contain a great amount of fat. While chicken and fish are usually leaner than beef or pork, they can contain more fat when they are fried. Look at how the number of grams of fat in a chicken breast changes depending on how it is cooked:
Cooking Method
Fat
Meat Only, Roasted
3.1
Meat Only, Fried
4.1
Meat and Skin, Batter Fried
18.5
"Fried food? All I eat is salad and I still can't lose weight!"
Be careful with salad dressings, mayonnaise, and other condiments that are high in fat content. They greatly increase the calorie count and can negate the healthy aspects of a meal. Replace mayonnaise-based condiments with fat-free alternatives like fat-free yogurt, mustard, ketchup and barbecue sauce.
And remember, a gram of fat contains more than twice as many calories as a gram of protein or carbohydrate.
Related Tutorial Topic: Calories in Protein, Fat and Carbohydrates
Too Little of a Good Thing
But don't try to eliminate fat altogether, as dietary fat is necessary to maintain a healthy body. It is a vital component for building body tissue and cells, and it aids in the absorption of some vitamins and other nutrients. Many people eat too much of the bad fats, but also eat too little of the good fats required for optimal health.
Related Tutorial Topic: Good Fats and Bad Fats
Exercise Regularly
People who exercise regularly not only lose weight faster, they are more successful at keeping it off. Exercise makes it possible to create a calorie deficit and lose weight without starving your body and slowing your metabolism.
At home, at the gym, or playing sports, participate in both aerobic and strength building activities on a regular basis. Not only does the exercise itself burn calories, but your body will continue to burn calories at a higher rate even after you're done exercising.
If walking is all you can do, then walk because it's great for you. But muscle burns more calories than fat, so put on a little muscle if you can and you will burn more calories just sitting there... looking good.
But don't sit too long. The human body is good at adapting. If you dig ditches without gloves, you will develop calluses to protect your hands. If you sit too long, you will develop extra padding to keep you comfortable!
Related Tutorial Topic: Why Exercise Is Important for Weight Loss
Take It Easy
Unless you are excited to be following a very specific diet and exercise plan, do not try and change too much too fast. If you have been eating poorly and not exercising, both your body and your mind will have a lot of adjusting to do.
All the sugar and fat were actually quite enjoyable, and sitting on the couch didn't feel too bad, either. If you try and change everything too quickly the odds are greater that you will feel bad, get discouraged, and give up. So be patient.
A time will come when a healthy snack will taste as good as the junk food you felt bad about eating, and you will look forward to your regular exercise.
Begin Now
You can achieve your goals, but it won't likely happen as a result of the next fad diet. Or the one after that.
Learning to eat well and exercise is the only solution to long term weight loss.
Begin Here: Diet and Weight Loss Tutorial

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Low Carb Diet Tips & Basics - Weight Loss Stalls and Plateaus

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A stall or plateau refers to an extended period of time during reducing efforts where there is no weight loss according to the scale AND no loss of inches according to the tape measure. So if you've been following your chosen low carb program to the letter, and it seems that the bathroom scales have become permanently stuck, take your measurements. Also notice if your clothes are getting looser, or if you can now fit into formerly tight garments. Chances are, you are continuing to lose FAT, but your body is adding lean muscle tissue, especially if you have been doing weight-training exercise as well. And muscle is less bulky than fat for the same amount of weight, so your body will be smaller and leaner. If this is the case, you haven't stalled at all; your body is just recomposing itself.
This is why it's so important to record your body measurements at the very beginning, so you'll have a reference as you progress. Don't just measure chest, waist and hip. Other key areas to measure are neck, upper arm, thigh and calf. And yes, having some "skinny" clothes hanging around helps too. It's a great feeling to have a pair of jeans that previously wouldn't come past your knees to make their way up past your hips, then be able to do them up (with pliers, while lying flat), then be able to do them up while standing and be able to breathe at the same time .... and so on!
It's normal for the body to go through adjustment periods while you're losing weight. A plateau lasting 3 or 4 weeks is no cause for alarm, nor is it a reason to QUIT. Check your measurements as noted above, and stick with your program. Low Carbing is about making permanent, lifelong changes; a few weeks is just a brief period in the rest of your life!
One other thing to consider - are you within 5 to 10 lbs of your original goal weight? Following a low carb, hi-protein WOE and exercising may have given you an increased muscle-to-fat ratio than you had previously. As noted above, muscle tissue weighs more than fat, but takes up less bulk. Maybe it's time to rethink your goal weight. You may already be there! Congratulations! Now you can focus your energies on maintaining your proper weight, instead of struggling to drop a few more pounds.

Possible Causes
Okay, 4 weeks have gone by, and there's been no weight or inches lost. This is definitely a stall. Here are a few things to consider, perhaps one or more of these factors may be the cause.
1. Carbohydrate level is too high - the number of carbs you can consume per day to continue to lose fat and weight varies from person to person. Some lucky individuals may be successful at 50 or more grams per day. Others are metabolically resistant, and must keep the carbs near Induction level for most of the Ongoing Weight Loss (OWL) period. For Protein Power followers, this would mean staying at Phase 1 Intervention level until goal weight is achieved.
2. Hidden carbs - Carbohydrates can sneak into your food without you really noticing! A gram here and there; pretty soon they add up to an extra 10 or more grams a day that you may not realise you're eating. Herbs, spices, garlic, lemon juice, bottled salad dressing - these foods are not carb-free. Processed lunch and deli meats, bacon, ham and sausages often have added starch, crumbs, sugar, dextrose etc. Make sure you are accurately measuring the "known" carbs. A whole stalk of broccoli is more than 1/2 cup. And keep an eye on the coffee. It is not carb-free - a 6 oz cup of java has 0.8 carb grams. That's a small cup too. Add some cream, and a packet of sweetener, hmmm.... 3 or 4 mugs a day can add up to significant carbs. Also, beware of foods made in the US - their labelling laws allow manufacturers to list the carb count as zero if it's less than 1 gram, even if it's 0.99 gram! Get a good carb counter, and look up the foods you're eating. Keep an accurate food diary, and maybe you will spot a trend. Corrine Netzer's "Complete Book of Food Counts" is an excellent and inexpensive resource.
3. Undereating - Most of us choose to follow a low carb WOE after unsuccessful attempts to reduce with the standard lowFAT, calorie-restricted mythologies. It's difficult to grasp the idea of a "diet" that instructs you to EAT when we are so used to restricting, cutting back and denying hunger. Avoid the tempatation to eat less, thinking that this will boost your efforts and speed up the process. In fact, undereating is one of the surest ways to stall your efforts and bring your weight loss to a grinding HALT. When you go for more than 4 or 5 hours without eating, your body interprets this as a fast, and will adapt very quickly by slowing down your metabolism and conserving your stored energy, ie. your fat. This is exactly what you DON'T want!
Also, make sure you are eating adequate amounts of protein. In general, an average sedentary woman requires a minimum of 60 grams per day. If you are large, do strenuous exercise or are male, your daily protein requirement is even higher. Ideally, the protein should be distributed throughout the day in several meals and/or snacks. Protein is required by the body to provide the building blocks of all our muscles, organs, hormones, enzymes, etc..... if we do not consume the protein in our diet, the body will use the only available source - your muscle tissue - to get what it needs. Less muscle tissue further contributes to a slowed metabolism, and reduced fat-burning. So, eat up!!
4. Overeating - In general, it's not necessary to restrict or even count calories while following a low carb program. You should eat when you are hungry, and eat until you feel satiated. But don't go overboard; it's not a license to stuff yourself to the point of being OVERfull. Studies have shown that eating smaller but more frequent meals lead to more weight loss success than eating the same amount in 2 or 3 larger meals per day. Eat slowly, and chew your food thoroughly. Listen to your body, and learn to recognise when it says "enough". Overeating can sometimes be a consequence of meal-skipping as well. You are just so hungry when you do get around to eating, or you may feel you need to "make up" for the fact that you haven't eaten all day. It can really work against your weight loss efforts if you fast all day, thus forcing your body into slowed-metabolism "starvation" mode, then eat and eat all evening. This night-time eating will trigger the release of insulin, which will cause your body to make and STORE fat while you sleep.
5. Lack of Exercise - If you have not been exercising regularly, this may be a reason for your stall. Exeercise will boost your metabolism and burn fat. Exercise, especially weight-training, will build muscles, and muscles are more metabolically "active", thus will increase fat burning as well. If you have been exercising, and have hit a plateau, perhaps your body is signalling for you to change your routine. Increase the duration and/or the intensity. If you've been jogging or cycling only, try adding some weight-lifts to your workout - and vice-versa, if you've only been weight-training, you should add some aerobic activity as well.
6. Not Drinking Enough Water - Adipose tissue, ie. fat, is mobilized through a process called hydrolysis. As the word suggests, hydrolysis requires plenty of water. Insufficient amounts of water in your body will hinder effective breakdown of fat. If you're exercising, or if your environment is warm and/or dry, you need to drink more water. If you are in active ketosis, you need to drink more water to flush the ketones out of your system. How much is enough? A bare minimum recommendation is 64 fluid oz (that's 8 - 8 oz glasses) of water a day. Some experts suggest you should divide your current weight in pounds by 2; this number is how many ounces you should drink each day, but no less than 64 oz.
There is no disagreement on the need to drink sufficient amounts of fluids every day, but there are some arguments that it's not necessary to drink only plain water. If you choose to not drink large volumes of water, you should ensure that you are consuming adequate fluid in the form of calorie and carb-free liquids. Note that coffee is neither calorie nor carb free. Three small 6 oz cups of coffee yield 12 calories and 2.4 carb grams. Add in the cream and packets of sweetener .........hmmm. Teas and herbal teas are generally close to zero carb, as well as diet sodas and mineral waters. Be careful that some diet sodas contain citric acid as a flavouring, as this has been known to stall some folks. It's best to strive to drink as much plain water as possible; at least half of your day's intake, more if possible.
7. Medications - There are a number of medications that can and will hinder your weight loss. Most notable are diuretics ("fluid pills"), both prescription and over-the-counter types. These will initially seem to make you lose MORE weight, as you lose excess body fluid. But when you are in active ketosis the LACK of fluid will inhibit fat-burning. Many antidepressants cause weight gain as well. Steroids and hormones, such as cortisone, birth control pills and estrogens will cause weight gain. So too will some seizure medications. Unfortunately, medications that are intended to lower your cholesterol will inhibit the liver from converting fat to glycogen, thus decreased fat-burning. And insulin and many oral diabetic medication will decrease fat burning and increase fat storage. DO NOT STOP OR DECREASE YOUR MEDICATIONS WITHOUT A DOCTOR'S SUPERVISION AND FOLLOW-UP.
8. Food Allergy & Intolerances - A significant percentage of low carbers report that over-consumption of cheese and dairy products will put them in a stall quicker than anything else, even when the carbs are not "hidden" but are accounted for in the daily total. There is some suggestion it may be an intolerance or allergy to the casein protein in cow's milk dairy products. If you have been eating a lot of dairy foods lately, try cutting way back, or even eliminating altogether for a week or two, and see if this breaks the plateau. Food allergies and intolerances are difficult to pin down, but are known to trigger weight gain, fluid retention, sinus congestion, skin rashes, and digestive upsets, diarrhea etc. The most common food allergens are - wheat and wheat gluten, cow's milk dairy products, corn, soy and chicken egg whites. Again, try eliminating any or all of these from your diet for a few weeks. Then, add each food back gradually, and see if symptoms return and your weight stalls again. You may have to avoid the offending food permanently, although many people find that after a few months they may cautiously eat a small amount of the food once in a while, without adverse effect.

Helpful Suggestions
1. Make sure you really are stalled. Take your body measurements with a tape. Check how your clothes fit. Try on a piece of clothing that was tight before you started low carbing.
2. Don't go hungry. Eat smaller more frequent meals, and make sure you have some protein with every meal and snack. Avoid going more than 5 hours without eating (except overnight, then make sure you have a protein-containing breakfast).
3. Don't restrict your calorie intake, it will just force your metabolism to slow down to "starvation mode". Increase the amount of protein and fat with your meals. Eat some cheese, fried pork rinds or a handful of nuts as a snack. Use good olive or flax oil on your salads. Use heavy cream and egg yolks to make sauces for fish, eggs and vegetables.
4. Bump up your exercise level. Increase the duration and/or the intensity. Change your routine. Add weight lifts if you are just doing aerobics. And if you're not exercising yet, get moving!
5. Avoid eating carbs before bedtime. This will trigger insulin, which will inhibit fat-burning while you sleep and in fact, will initiate fat STORAGE.
6. Drink more water and other zero-carb fluids to enhance fat hydrolysis, and to flush ketones.
7. Keep a diet diary. Record the time and amount of what you consume. No one else will ever see it, so be brutally honest. Get a good food counts resource, or at least a pocket-size carb gram counter.
8. There are several "Stall Buster" fasts that are popular and successful at jumpstarting the weight and fat-loss. They are meant to be temporary, not long term. Most popular is The Doctor's Quick Weight Loss Diet also known as "Stillman's". This is a high-protein, low-fat, almost-zero-carb program. No cheese or cream, butter fats or oils, no veggies or salads. And buckets and buckets of water. Another popular plateau breaker is Dr. Atkin's Fat Fast , which is just as it sounds. You restrict yourself to 1,000 calories per day, with 90% of those calories in the form of FAT. A third stall buster that some have found helpful is the Meat Fast . Again, it's just as it sounds, meat, meat and more meat, and not a heck of a lot else. A little fat or oil can be used to cook and dress the meat, but nothing else. And no coffee or tea. Water, water, water.
9. Some low carbers have used a thermogenic combination of herbs and medication known as an "ECA Stack". Thermogenic means it boosts metabolism and speeds up fat-burning. The E-C-A components are Ephedra, Caffeine and Aspirin. If you want to know more, click here . There is some controversy over the safety of ephedra, also known as ma huang. It's advisable to check with your doctor. Ephedra should not be used if you are pregnant or nursing, have high blood pressure or history of hear problems. Aspirin should be avoided if you have a known allergy, or if you are taking blood-thinners or have a history of stomach or intestinal ulcers.

Resources on the Web
1. More hints and tips on Stalls and Plateau Busting!
- from the Low Carb Retreat
2. "12 Keys To Super-Charging Your Metabolism For Weight Loss!" from Diet Talk
3. "Breaking a Weight Loss Stall, and Weight-training Exercise" from Men's Fitness
4. " Dieting Plateau" by Allan Spreen, MD; includes suggestions for nutritional supplements, from iVillage.com

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weight loss - free information on losing weight

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When you think of weight loss and losing weight, the first things that probably come to your mind are either those "lose weight fast !!" articles that are in every magazine and newspaper in the world that never work and are written by some personal training idiot that has no idea what they're talking about... or maybe you're thinking of all of those weight loss pills that claim to be safe and allow you to "eat whatever you want and still lose weight because the pill will do all of the work for you" or whatever stupid line they are using to get you to buy their useless unsafe weight loss product. Or, maybe you're thinking of rice cakes and never eating and being hungry all day long.
Well, if you are thinking any of those things, forget it! Forget all of it!
What I am about to give you is totally FREE, detailed, easy to understand information on weight loss and losing weight and how to lose weight and fat without using any type of pill or supplement, without using some "fitness magazine" diet, and by eating not 1, not 2, not 3, but 5 meals a day! Sound impossible? Sound too good to be true? Sound like I'm going to make you buy my "book" or order my "product" first before I tell you? Well I'm not! I don't have a book and I don't a have product. I am not trying to sell you a damn thing! What I am trying to do, no... what I am GOING to do, is tell you exactly how you can lose weight. Enjoy...
Weight loss is simple, burn more calories then you consume. If you can fully understand that then you are on your way to losing weight. There are 6 simple steps. Here they are:
1) Count how many calories you eat in a normal day. That's right, wake up, and eat like you would normally eat and count the calories in everything you eat and everything you drink and keep track of it on a piece of paper or on the computer some where. You might be thinking to yourself, "yeah right, I'm not gonna sit around counting calories all day." Well, if you're thinking that, then you're obviously not dedicated enough to losing weight. If this is the case, then feel free to go waste your money on the newest useless weight loss pill. But, if you are dedicated enough to take 10 minutes out of your day and count the calories, then keep on reading.
2) At the end of that day, add up the number of calories you ate/drank. Be as exact as possible. Once you add it all up, you now have the total number of calories you consume daily. Also, weigh yourself.
3) Starting the day after you counted calories, eat 500 calories LESS then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would eat 1500 calories a day. Understand? All you have to do is subtract 500 from the total number of calories you consume in a normal day, and eat this new number of calories every day for the next 7 days.
4) Instead of eating 3 big meals a day (breakfast, lunch and dinner), or eating all day all the time, spread those calories out over 5 smaller meals. Eat one meal every 2 and a half to 3 hours. Doing this will speed up your metabolism.
5) Cardio. Cardio is an important part of weight loss. If you're serious about losing weight, but don't want to do the cardio workouts, then you are requiring your diet to do all of the work. Jog, walk, swim, jump rope, ride a bike, take an aerobics class, whatever... cardio + proper diet = better than just doing one of the two. All it takes is 30 minutes a day, 3 - 5 days a week. I say 3-5 days a week because I don't know if you have 5 pounds to lose, or if you have 50 pounds to lose. So, depending on how much your looking to lose, figure it out. 3 times a week is good starting point though. (For information on the most effective time of the day to do your cardio workout, read doing cardio for maximum weight loss)
6) At the end of that week, weigh yourself. You'll notice a difference just after one week! Now, don't expect to see a 20 pound difference. Losing anymore then 1 or 2 pounds a week is unhealthly. So look for a 1 or 2 pound weight loss at the end of the week. Don't sound like much? You can lose 5-8 pounds a month! That's around 75lbs a year! So if you have A LOT of weight to lose, you can lose it. If have just a few pounds to lose, you can lose it.

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Welcome to the official home of The Lose Weight Diet!

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The idea behind this completely free weight loss diet plan is quite simple... it's the ANTI-fad diet. It is the complete opposite of every borderline idiotic and completely unnecessary diet program in existence. It is based strictly on common sense and the simplest and healthiest way the human body was meant to lose weight. It is not based on fancy gimmicks and making sales. The Lose Weight Diet is free. There is nothing to buy or sign up for ever. Every single piece of weight loss information you will need is here (free) for you to read, understand and put into effect.
Is The Lose Weight Diet for everyone?
It's mainly for people who, ya know, want to lose weight. That's pretty much the only requirement here. Oh, and it's also for people who don't want to waste money. If you fit that description, The Lose Weight Diet is definitely for you.
In the shortest form I can explain it, The Lose Weight Diet is four things:
1. Simple 2. Safe 3. Effective 4. Free
If that sounds ideal to you, then sit back and relax. You've found the right place.
What makes it so simple?
The Lose Weight Diet is simple because it isn't based on a gimmick or a fad. Like I said, it is the anti-fad diet plan. It cuts right to the chase and eliminates all of the unnecessary tasks most commercial weight loss diet plans require you to do. After all, it's those unnecessary tasks that are supposed to make their diet program stand out and appeal to you in the first place. Why? So they can make money.
On the other hand, The Lose Weight Diet is all about fact and common sense. It's simply about what works and what doesn't. To sum it all up in one simple sentence, this weight loss plan revolves around reducing your total calorie intake by a small amount, and then just making sure the calories you do consume come in the form of a well-balanced diet consisting of good sources of protein, carbs and fat.
Basically, it's the practical type of diet most often recommended by doctors and experts who aren't trying to sell you something.
Why is The Lose Weight Diet free?
It's free because I am just like you. I'm not a personal trainer, or a nutritionist, or a doctor, or a fitness celebrity. I'm just a regular guy who's been into diet and exercise since 1999 and wants free truthful information about the things I'm interested in.
That's why you're here, isn't it?
Because you're interested in weight loss. Because you want to lose weight without handing over "3 easy payments of $19.95." Because you don't enjoy being sent from page to page of a web site only to end up at a paragraph telling you to "get your credit card ready" so you can "learn all of this and MORE in my weight loss book!" Because being constantly bombarded by hundreds of gimmicky fad diets and commercial weight loss plans gives you a headache. Yeah, I figured so. I feel exactly the same way. That's why The Lose Weight Diet is free.
Who created The Lose Weight Diet?
Your body did. Like I said, this weight loss plan is based solely on how the human body loses weight. It has always been around. It's as simple, safe and effective as any weight loss diet could possibly be.
I know what you're thinking. If what I'm saying is true, why haven't you heard of it before? Simple... because it's never been sold to you. It's never even had a name! It's just how the human body was naturally designed to lose weight, and it's hard to sell a weight loss diet based on that alone. Not to mention, it's pretty hard to sell something that is free.
And me... I have nothing to do with it. All I did was finally give it a catchy name. A phrase people can refer to it as. Something they can respond to their friends with when they ask how they lost weight. "I'm on The Lose Weight Diet." Before that we'd just have to describe what this diet plan is. Now it has a four word title. It just makes it sound more real and official in an industry where every other weight loss program has it's own fancy name to identify it by.
The only other thing I did was give it this web site. The information about the type of diet The Lose Weight Diet is based on is already around. It's not new. I just wanted to give it sort of an official home. A place where people know to go to learn everything they need to know about it, for free. A place people can refer their friends to rather than giving them a name of a book to buy or a program to join. "Everything you need to know is at http://www.theloseweightdiet.com/." It only helps add to the simplicity of this weight loss plan.
What's the deal with the name anyway?
I came up with the name "The Lose Weight Diet" sort of as a joke. It's so damn literal. Weight loss diet plans like The "Atkins" Diet and The "Zone" Diet and The "South Beach" Diet make me laugh. Who cares about some Dr. Atkins guy or some zone or some beach? Cut through all of the useless marketing junk. Your goal is to lose weight, plain and simple. Thus... The "Lose Weight" Diet was born. Slightly funny and very literal. It's the anti-fad.
Start NOW!
Enough already. You've read more than enough information about The Lose Weight Diet to decide if it's right for you. If you don't think it is, fine. I don't mind. Feel free to try any of the hundreds of other weight loss plans around. Go buy their books and their products and their memberships. I honestly don't mind at all. In fact, I wish you the best of luck.
However, if you feel The Lose Weight Diet is indeed right for you... let's get started. I have broken it all down into 3 phases. In order to fully understand and fully follow this weight loss plan effectively, you MUST read through each phase in order. Do not skip anything or jump ahead. Just sit back and relax. You're only 3 steps away from losing weight... for free. Start here:
Phase 1: How To Lose Weight

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Easy Ways to Lose Weight

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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.

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10 Top Exercises to Lose Weight

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Just as eating healthy, it’s important to do some exercise
as well. The best exercises will contain a cardio aspect and a toning aspect, as this will allow you to see the results fastest.
Here are my top 10 weight loss exercises, and how many calories they burn!
1. Step Aerobics …
Calories Burnt: 800 cal/hrThis mainly targets your legs, hips and bum, which are often the areas that women most want to tone. Doing an hour a day, split into two half an hour sessions, will ensure that you see results within 2 weeks.
If you aren’t sure how to do these, check out 10 Most Effective Ab Exercises.
Another very similar exercise is bench presses, which go very well in sets with step aerobics. I found it really hard to do them to start with, so make sure you’re doing them right or you’ll see no results!
2. Bicycling …
Calories Burnt: 500 – 1000 cal/hr
Depending on how fast you go, this can be a real calorie burner. Riding outside is always enjoyable, but if you’re a little more time restricted, invest in a good quality exercise bike.
This is my favorite calorie burner, because it’s so easy to do. How about riding while watching the TV? I find that cycling through Eastenders keeps me distracted, but working hard.
In case you prefer to ride outside, make sure you take a look at this post called How to Not Get Hit by Cars When Bicycling. Just in case…
3. Swimming …
Calories Burnt: 800 cals/hr
Doing lengths up and down the pool for an hour will burn off 800 calories, and also tone almost all of your body. Stay motivated by giving yourself half an hour extra to make use of the Jacuzzi when you’ve finished!
4. Racquetball …
Calories Burnt: 800 cals/hr
The side to side running involved in this is a great cardio workout, and will also help to tone your thighs and legs. I also find this to be much more sociable, which keeps me working out for longer and stops me skiving my gym sessions!
5. Elliptical Burner …
Calories Burnt: 600 cals/hr
This is brilliant cardio, and also helps to build strong muscles, as well as toning the stomach. I personally find Elliptical Burner really boring, so I split my session into ten minute bursts and do them throughout the day, and I find that listening to some upbeat music really helps as well.

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How to lose weight quickly

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You're about to discover what might be the most powerful fat loss system ever developed. It's the same diet program fitness models and bodybuilders use to reach single digit body fat levels and achieve rock-hard muscle definition that makes them look like walking anatomy charts.
My name is Tom Venuto and over the past 20 years, through a long and painstaking process of trial, error and experimentation, I've developed a sure-fire, 100% guaranteed system for losing body fat based on the little-known nutrition secrets of competitive natural bodybuilders and fitness models.
If you would like to learn how to lose body fat permanently... even in your mushiest spots... without drugs, without supplements and without screwing up your metabolism, then this will be the most important web page you will ever read. I guarantee it and I've got the results to prove it!

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How To Lose Belly Fat Fast

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We have all seen people who are chubby in just their belly region and appear fit in every other place.
It is a established fact that belly fat is the most dangerous kind of fat on the human body. We have all seen people who are chubby in just their stomach region and appear fit in every other place. It is a strange thing, isn't it? It seems like we are all overweight somewhere or another, and while we all need to keep track of our weight and be active about maintaining a healthy lifestyle, those who carry extra belly fat need to be careful even more.
Step 1. Detoxify Your Body
The quickest way to begin losing significant weight is to undergo a detox diet to flush out the toxins that slowly but surely accumulated and poison your blood. Your body is not designed to digest all those different types of processed foods advertised on TV. You need to clean and “grease up the engine”.
Step 2. Restore Your pH Balance
The single major cause of disease and obesity is acidic residue, caused by our improper imbalanced diet. All this talk about calories is just hollow. I bet you know plenty of people eating how much they want and not gain fat. Why is that? They have a more alkaline diet by consuming more fruits and vegetables. It’s not about calories, it’s about pH.
Step 3. Get some exercise
You can't get past this, no matter how much you want to believe. All the diets in the world, all the “superfoods” or weird fitness machines will not help you. Human beings used to live in caves and run around a lot hunting for food. That’s what our bodies are designed for. The innovation of agriculture solved the food issue for us, but produced another one : sedentarism. Walking to get to your meals (rather of driving to it) could be one way ofgetting fit again.
Ever wondered why you can't lose weight and what's the easy way to lose weight fast?

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Foods That Burn Fat!

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In addition to regular exercise, you'll also want to add some fat burning foods to your diet to help trim your waistline.
Foods that are high in protein and fiber are the best kinds of food to eat if you want to burn fat around your middle.
Did you know that it takes more energy to digest protein than it does to digest fat? So the more protein you eat, the more calories your body burns.
Eggs
Eggs are super high in protein and can help you burn that unwanted belly fat.
You may have heard all the warnings about eggs and your health. That's because a couple of eggs will put you over the recommended daily amount of cholesterol.
Well, more recent studies have shown that dietary cholesterol has a minimal impact on blood cholesterol. Dietary fat is the real culprit. It's what raises your bad cholesterol levels.
However, if you're still worried about your overall cholesterol intake from eating too many eggs, you can remove the yolk and still benefit from the high protein contained in eggs. One of my favorite breakfasts is an egg-white sandwich. Mmmmmm!
Eggs contain the vitamin B12 -- a great supplement for breaking down fat cells.
Low Fat Dairy Products
According to an article in Obesity Research, women who ate low-fat dairy products, such as nonfat yogurt and low-fat milk, three to four times a day lost 70 percent more fat than low-dairy dieters.
In another study done at Purdue University those who consumed 3 cups of fat-free milk gained less weight over the course of 2 years than those on low calcium diets.
So, not only do dairy products help you strengthen your bones, they can also play an essential role in burning that unwanted body fat.
If you are a regular consumer of milk and other dairy products, that's great (as long as you don't overdo it). Just watch your proportions and perhaps switch over to the low or no fat varieties.
Beans
While beans are often associated with the gastrointestinal disturbances they may cause, they are also very good sources of protein, fiber and iron.
Some of the best kinds of beans to eat are:
Navy beans
White beans
Kidney beans
Lima beans
And as always, there are those beans that you should limit in your diet - I'm talking about those that are baked and refried.
Refried beans contain tons of saturated fat while baked beans are usually loaded in sugar. Sure, you'll be getting your protein but you'll also be consuming a lot of fat and sugar you don't need.
Here's something else to remember. Be sure to cook your beans thoroughly because our digestive tracks are not adapted to breaking down some proteins that are contained in certain beans.
They are already good enough on their own at stimulating GI activity. You don't want to create any unnecessary turbulence in your belly. ;)
Lisa's Tip: I recently discovered a wonderful vegetable called Edamame (pronounced ed-uh-ma-may). It's an ogranic soybean in a pod often served at Japanese restaurants.
All you do is boil them for three minutes, add a pinch of salt and eat the soybeans out of the pods. They are surprisingly tasty and very good for you. One serving contains 10 grams of soy protein.
The best place to find them is at a store that sells organic foods. (Whole Foods, for example).
Oatmeal
While it may not be the tastiest thing you can eat, oatmeal definitely has some great nutritional qualities.
You may have noticed that many of the oatmeal brands are now boasting that eating more oatmeal will help lower your cholesterol level. That's because oatmeal is loaded with soluble fiber which helps reduce blood cholesterol by flushing those bad digestive acids out of your system.
The best kind of oatmeal to eat is unsweetened and unflavored. While I know it's tempting to select the apples and cinnamon flavor and load it with butter and sugar -- you really lose out on all the health benefits. If you must sweeten your bowl of oatmeal, do so by adding fruit.
I eat mine with a spoonful of honey (much better for you than sugar) and a handful of raisins or dried cranberries.
Oatmeal is also beneficial in fighting colon cancer and heart disease.
Olive Oil
Certain fats are good for you and your body needs them. Olive oil is one of those "good fats". In fact, it's so good that it helps you burn fat and keeps your cholesterol down.
Olive oil is rich in monounsaturated fat, a type of fat that researchers are finding provide outstanding health benefits. One ounce of extra virgin olive oil contains about 85% of the daily value for monounsaturated fat.
So instead of taking a swig of orange juice in the morning, many dieters are picking up a bottle of extra virgin olive oil.
Whole Grains
These days everyone seems to be screaming "No carbs!" It's as if the world has gone no-carb crazy and everyone is running from sliced breads and pastas.
Well the truth is, your body needs carbohydrates. If you go without them completely your body will start to crave them. So it's not a good idea to exclude all carbs because the right kinds are actually good for you.
It's the processed carbohydrates that are bad for you -- the white breads, bagels, pastas, and white rice to name a few.
None of the above foods come out of the ground the way you eat them -- which is usually a bad sign. They've all been processed, thus stripping out all the nutrients leaving you with loads of starch.
The key is to eat "whole grain" foods because they haven't been processed and contain the fiber and minerals your body needs.
So don't be fooled by a loaf of bread labeled "wheat". Regular wheat bread is still lacking in vitamins and minerals. Manufacturers add molasses to it so it turns brown.
Don't let them trick you. The only kind of bread that's good for you is the kind that's labeled "whole grain".
Lean Cuts of Meat
Turkey and beef are great for building muscle and boosting the immune system, but as always you have to be careful:
Basted turkeys are usually injected with fatty substances while beef contains saturated fat. That Thanksgiving turkey may look good, but it's not always good for you. And if you are going to eat beef, be sure to consume the leanest cuts you can find by looking for "loin" or "round" on the labels.
Salmon and tuna are also good sources of protein. They both contain omega-3 fatty acids which may sound bad, but are actually healthy fats. These two foods are also good for giving your immune system a nice boost and should be consumed at least 3 times a week.
Healthy Snack Options
Running out of snack ideas? I've compiled a list of some snacks that are good for you, low in fat and delicious. Visit my healthy snacks page here.

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Weight loss tips before and after the holidays

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People who are trying to lose weight have a hard time before, during and after the holidays. This is because there are so many temptations during this period that are capable of destroying your weight loss efforts. If you are serious about losing weight then you can take some precaution measures before, during and after the holiday period. This article is about weight loss tips you can follow to ensure that the holidays will not have a negative effect on your efforts to lose weight.
Weight loss tips before the holidays
If you follow a proper weight loss plan then you should know how many calories you can consume daily in order to maintain your normal weight or even lose weight. This calculation will help you get prepared for the holidays better. What you need to do is to adjust your diet and exercise so as to burn a few more calories per day. For example one month before the holidays you can reduce your calorie intake by 200 calories per day and increase the intensity and frequency of exercise. This will help you create a gap so that you can relax during the holiday period. Provided that you will be a bit careful with your diet this gap will help you maintain your weight as it was one month before the holidays.
Weight loss tips during the holidays
Your weight loss goals during the holiday period should not be to lose weight but to try not to gain more weight. We mentioned many times that in order for weight loss to be effective you need to follow a weight loss program that you like and is easy to follow. If you try to push your self too much then for sure your will fail. The holiday period is definitely not the time to push too hard. It is the time to relax, fill up your batteries, re-set your goals and get ready to start the New Year with more power and willingness. Do not let weight loss spoil this period. Forget about losing weight and just try to be careful not to gain weight from eating and drinking. This is not very hard to do. It is also a good test to see for yourself if you managed to adapt to a healthier lifestyle. In other words now that you will set your self free to eat whatever you want, you will realize how good was your weight loss program. If you find yourself rushing to eat anything like a maniac then this is a sign that what you did so far for losing weight is wrong and you need to rethink about your weight loss plan. If on the other hand you notice that you are careful on what you eat and that before eating something you think about the consequences then this means that you are on the right track.
It is also good to remember that you can have a good time during the holidays by following a healthy lifestyle. Fun does not necessarily mean eating and drinking like crazy. There are plenty of healthy foods for your gatherings and meals that will give you joy and a good health.
Weight loss tips after the holidays
The first thing to do once the holidays are over is to access your situation. There is no need to panic or rush into deprivation diets. What you need to do is to get on the scale and see how much weight (if any), you gained during the holidays. Depending on the amount of pounds you got you will set out your plan. Your goal should be to get back to the same situation and weight levels you had before the holidays. The best way to achieve that is to get into your weight loss schedule as usual. Do not try any rapid weight loss techniques to lose the extra weight fast. This will not work. Instead try to follow your ‘normal’ plan for a couple of weeks and if you notice that the extra pounds did not go away then start a more aggressive plan for about 3-4 weeks. This will get you back on the right track.

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Quick Weight Loss Centers provide you with the support, structure and strategies you need so you can lose your weight quickly, easily and without hunger!
Your individualized program is professionally supervised for the safest results and nutritionally designed to develop proper eating habits for long term success.
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Fast Weight Loss Diet Tips - How To Lose Weight Fast

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Quick Weight Loss Tips - Food Factors
When it comes to finding quick weight loss diet tips that work, selecting your foods for your diet can be a real balancing act. You have to lose some of what you’ve grown accustomed to and add some items that may be new to you. Here’s some quick weight loss tips that experts recommend to promote weight loss.
Quick Weight Loss Tips #1 - Reduce fat.
With regard EO fat, the research is clear: Diets too high in fat promote overweight and obesity. You should strive to consume no more than 25 percent of your calories from fat - and that fat should the “non-saturated” type.
Quick Weight Loss Tips # 2 - Don’t be so sweet.
Numerous studies have linked table sugar to increased calorie consumption. While sugar doesn’t do as much dietary damage as fat, you’ll find that when you eat sweets, you simply want to eat more… of everything. Not only that, but sugar also makes your body excrete chromium, and chromium is a mineral that helps your body build calorie-burning lean tissue - so you want to keep your chromium levels up.
Quick Weight Loss Tips #3 - Drink up.
“If people want to keep their nutrients in balance, they need to drink plenty of plain, unflavored water every day,” says Judy Dodd, R.D., past president of the American Dietetic Association. Water not only acts as a solvent for many vitamins and minerals but also is responsible for carrying nutrients into and wastes out of cells, so the body functions properly. As a rule of thumb, you should drink a half-ounce of water for every pound of body weight daily, unless you’re very active, in which case you should increase your water intake to two-thirds of an ounce per pound of body weight daily. So if you weigh 100 pounds, you should drink 50 ounces of water a day as a minimum
Quick Weight Loss Tips #4 - Fill up on fiber.
You can curb your hunger by increasing your intake of dietary fiber, which is filling, so you feel full but eat less. For these diet tips, experts recommend eating more fruits, vegetables and wholegrain cereals.
Quick Weight Loss Tips #5 - Get treatment for food allergies.
Some researchers believe that being overweight is the result of people craving foods that they are allergic to. For these people, weight loss is extremely difficult until they figure out what those trigger foods are and eliminate them from their diets.
“There are specific food allergies that trigger uncontrollable craving and bingeing,” says Joseph D. Beasley, M.D., director of Comprehensive Medical Care in Amityville, New York. “It’s a common problem in overeaters.”
If you suspect that food allergies might be part of your problem, ask your doctor to help you identify the offending items. Your doctor may recommend that you see an allergy specialist.

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1.
DietWatch
Nutritionally sound and extremely customizable, DietWatch is an excellent program.
Using DietWatch is straight-forward, and they have now introduced a 12 week emotional eating course. Highly Recommended.
Suitable if you: Aren't interested in all the different 'fad' diets and diet books, and want a diet that is more than just meal plans.
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2.
Glycemic Impact Diet
A balanced diet based on the principles of the Glycemic Index.
Suitable if you: Want a balanced diet that doesn't obsess about low-fat content.
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3.
Diet.com - Personality-Based Diet
A unique on-line program combining nutritional and behavioral approaches.
Suitable if you: Realize that weight loss is more than a diet plan, and you need support in managing your eating.
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Sonoma Diet
A new mediterranean diet that brings balance, good food and wine, and a gourmet feeling back into cooking for weight loss.
Suitable if you: Want a balanced diet that has few restrictions.Not suitable if you: don't like cooking.
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5.
Burn the Fat, Feed the Muscle
Extremely popular with men, this program addresses the three core principles of fat loss: nutrition, cardio, and weight training.
Suitable if you: Want to gain a little muscle mass while losing fat...Not suitable if you: aren't motivated.
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6.
Weight Watchers
Continues to provide people with the support structure they need to achieve weight loss.
Suitable if you: Are looking for something with a proven track record.Not suitable if you: aren't prepared to spend a little extra.
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How To Lose Weight Fast

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We have reviewed hundreds of diets for quick weight loss and we still recommend you follow these tips we have listed below for a fast weight loss diet!
Drink plenty of water evenly through the day, eight or more glasses total. As soon as you wake up try and drink 16 ounces of cold water. Drinking water is one of the most rapid weight loss tips that dieticians suggest to people and leads to 100+ calories extra burned a day.
Eat six small meals a day. Typical times are 7:30am, 10am, 12:30pm, 4pm, 6pm, 9pm. Lunch should be the largest, other meals consist only of one 1/2 palm sized piece of protein and one fist size organic carbohydrate food. Your Palm and Fist.
A great tip for how to lose weight fast, easy and safe is that you should have your last large meal about three hours before you go to sleep. It is ok to have a very small snack after that.
Eat organic vegetables and fruits for breakfast like apples, no-fat yogurt (I like Yoplait lite no fat), tomatoes, carrots, and peppers.
Don’t depend upon on only fat burning diet supplements. Fat Burners are a great way to lose weight fast, but you should compliment this with a good diet program and exercise to maximize results!
Soft drinks contain 150 empty calories, you must substitute one can of soft drink (soda) with water each day. Every twenty soft drinks you skip from your normal intake equates to about one pound of weight loss.
Diet Drinks can stop you from losing weight, therefore drink an equal amount of water immediately after a diet drink to help flush your system or better yet, avoid diet drinks every other day or if you have the will power all days except your "cheat day" (see below).
Being bored at home, especially in the evening becomes a cause of overeating, so keep yourself busy by meeting friends or new people, joining clubs, going to free public events. Do not just sit on the couch all the time.
As important as it is to pay attention to the fact that we eat the right food, equally vital is to keep a watch on the quantity. A good rule of thumb is: protein fits in palm of your hand, carbohydrate fist size, no fatty add ons (butter, dressing,etc). But dark greens eat as much as you want (brocoli is one of the best for this, I recommend steamed).
Eat your food slowly with each mouthful taking 30 seconds. Pause your eating half way through for 5 minutes. Your body needs ten minutes to tell your mind it is full. Remember....eat slow.
Go for a one hour walk five days a week. This does not need to be a power walk but a faster pace will help. If possible, carry some light 2 pound dumb bells.
The ultimate tip to eventual success: regular exercise and a balanced diet. Add one cheat day to your diet to rid yourself of cravings.
Post on our forums for support, you will find many friends here in the same position as you!

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