While you wouldn’t have to be quite as restrictive to lose 10 pounds in two weeks, Gans says it would still require an extra level of dedication, and Feller recommends a diet that reduces caloric intake coupled with an exercise regimen that focuses on HIIT, strength training, and cardio. Why? “A lower ratio of carbohydrates and fats and a higher ratio of protein would help preserve lean body mass and promote the breakdown of fat mass,” she says. Your ratios might look something like 50 percent protein, 25 percent fat, and 25 percent carbs, although if you’re working out super hard, says Feller, you could decrease protein to 40 percent and increase your carbs to 35 percent for more easily accessible energy.
100. See How Much Money You Can Save – Money is motivating. Calculate how much your restaurant and alcohol indulgences are costing you per month and find out just how much you’ll save by cooking at home and drinking less alcohol. Maybe you can use the money you’ll save on restaurant meals and alcohol to plan vacation where you can show off your strong, lean physique.
Roll and Reach: Sit upright with legs bent and pressed together, feet flat on the bed. Reach forward over knees, palms down. Slowly, roll halfway down, then twist right. Reach right fingertips to the low back diagonal (if you’re facing the foot of your bed, you’ll reach toward to top right corner), while stretching left fingertips forward. Twist back to center, bringing right arm front and rolling up to sit. Repeat to left for one rep. Do 8 reps.
Of carbs and protein, that is. Carbs certainly aren’t the enemy; you can totally enjoy carbs and still lose weight. The trick is to choose something complex (like brown rice, quinoa, or whole grain bread) or something refined (like white rice, white pasta, and white bread), and pair it with a protein. So if you’re having crackers for a snack, make sure you also eat some almonds or a stick of string cheese. “I always incorporate a protein and carbohydrate at every meal,” Jim White, RD, ACSM Health, and owner of Jim White Fitness & Nutrition Studios told us in our 30 No-Diet Diet Tricks article. “It can curb your appetite and it slows down the glycemic index of some of your higher sugar foods.”

I was gona carb cyle after my “diet break” at 2x hi carb @150g,2x low carb @ 50g,and a reefed @ 250-300g day rest of my kcals from protein and healthy fats does this sound ok for 144lb man ??? I did ask a fitness model bt he totally ignored me lol im jst tryin 2 achieve a body iv alway wanted yet like u iv wasted £100s and 10000 hrs of my time on stupid magazines etc and i finally started doin stuff my way (well yours) and iv learned so much from this site its nailed everything on the head..before there was so much crap out there i kept folowing diffrent stufff and sending my head all over
According to a study, people who snoozed past 10.45 am were more likely to consume 250 extra calories in their meals throughout the day. Additionally they leaned towards sugary, salty and trans-fat laden foods as compared to their early bird counterparts. Researchers from Northwestern University revealed that early risers received an additional metabolic boost and people who were exposed to just a short period of early morning sunlight had lower BMI compared to people who woke up late.

“The best thing you can do for your belly is to give up processed foods. A study in the journal Food Nutrition Research found that our bodies burn only 50 percent as many calories digesting processed foods as they do real foods. So it’s like eating twice as much, even if the calories are the same!” — Mark Langowski, celebrity trainer and author of  Eat This, Not That! for Abs
Often times losing weight goes hand in hand with a newfound love, or simply a routine of exercise. Many decide to purchase exercise equipment for their homes, or for when they're traveling so that they don't have to stray from their goals and routine. Dumbbells, benches, cardio machines, mats, and workout DVDs are just a few examples of beneficial, yet costly equipment that will assist with weight loss and weight maintenance goals.
I have been watching you on YouTube and then read this WHOLE article…I thought that I was OK, as long as I didn’t have a heart attack at my age, and no pains that I was FINE… Well, seeing ME now…I know I WAS WRONG. What I needed to do was this last JAN 15….but I am a procrastinator….so a wedding and a SUIT that DID not fit at ALL…. pants had pleats at one time and the Jacket was like being stuffed into a Sausage skin…I am the sausage, same SHAPE….maybe a bigger belly although a sausage has no belly…. I JUST QUIT ALL MY BAD HABITS…. COLD TURKEY….. so I did this on Aug 03-15 and HAD to fit into that suit….in 11 days…and had started my Journey…. well, 9 pounds in that time alone…..Drank more water, QUIT SUGARY anything….coffee is a must but down to 2 a day and only 1% milk, so Lattes!! and having seen this transformation in that little time, TODAY,, 38 pounds less of me, exercising a lot, purchased a ROWING machine for my MAN CAVE, great spot, 2 fans and motivating music…. weights at the Club at Work, including Treadmill and bike…MORE to follow… BUT you and your Program is something I am PAYING more attention to…… I could go on, but maybe in 9 more pounds less and MORE of all these muscles that I thought would not ever be like this on me at THIS AGE….57. Thanks young fella…. you are so motivating! I can do it…. I push myself, the PRAISE has been a REWARD worth hearing more of each day……
well it depends on where you're starting. If you already fit, then running 1.5 in 20 min probably isn't going to do you a whole lot of good. However, if you're really challenging yourself by running 1.5 in 20 then you have potential to lose a little bit of weight depending upon your diet and other life patterns. Weightlifting probably wont be quite as beneficial in terms of losing weight as cardio activity.
It depends on three things, how much you eat, how you exercise, and how much do you weigh. Myself I weighted 240 and lost 50 pounds in four months. I am down to 190 right now. If you do cardio such as running on the treadmill for 30 minutes or riding a bike for 30 minutes you will lose more weight then lifting weights for 30 minutes. Cardio is the best way to lose weight. If you eating 4 meals a day that are healthy for you this will help with the process as well. If you weigh under 200 pounds I would say about 20 pounds if you weight higher than 230 I would say 50. I Hope this helps and good luck.

Bariatric surgery, an operation on the stomach and intestine used to treat obesity, may be an option for people who are still severely obese after attempting to lose weight through other methods, such as diet and exercise. People with a BMI of 40 or greater, or those with a BMI of 35 or greater who also have obesity-related health conditions (such as type 2 diabetes), are candidates for this invasive surgery, according to the NIH.
At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year—or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does. Find out how to tell if you drink too many of your calories.
“You can’t just say, ‘I want to lose weight…someday.’ It’s that kind of loose talk, without a fence or guideline, that discourages you from getting started and prevents you from succeeding. The way I did it was by tying it to an upcoming event in my life. I never focused on a number and I didn’t set out to lose a certain number of pounds per week or overall. I merely found a target date a year away and I proclaimed to myself that I’d be in better shape by then. — Maria Menounos, author of  The Everygirl’s Guide to Diet and Fitness, on how she lost 40 pounds

Why you're gaining back the weight section is both complimentary and contradictory to the last section of common mistakes. In common mistakes the author tells you not to check the scale so often, in why you're gaining it back, it's because you're not checking the scale enough. Then it repeats the issues with crash diets (this is why they don't work, I agree with this completely). There is a brief paragraph on emotional eating, and I really wish this was talked about even more, but it's not.


Okay, I am a bit confused now, can you explain further? I was all on board with some of your other posts, mainly where you indicate that the best workout to maintain strength in a deficit is through strength training; you indicated that it may not be the most efficient at burning fat, but that it will certainly maintain the absolute most amount of muscle, while letting a caloric deficit to take care of fat loss (this is exactly what I have been focusing on, it seemed quite logical). In regards to hard strength training, focusing on low-moderate reps, I am still finding myself tired, worn out, fatigued, etc. at the same rate as my previous training cycles – in which I was deloading every 4th week – in other words, “working my ass off” as you state in your other post. So, maybe a little more explanation is needed here to clarify for me. Isn’t a deload every 4th (maybe 6th) week suggested even if your strength training focus is down in the 4-8 rep range? I would think that the need for a deload is associated more with the effort you expend in the gym, not what you eat outside of the gym – or even the progress in the gym. Further (with absolutely no consideration for science or anything else – so I could be way off) it even seems to me, that when your body is in a deficit and you are focusing on strength training, maybe the need for a deload would be more apparent (from a symptom standpoint, joint health, fatigue, etc.). No? Thoughts?
Stopping eating after dinner is an easy way to easily cut back on mindless munching and extra calories, and can help boost weight loss, White says. One way to prevent that post-dinner grazing is to brush your teeth almost immediately after your last meal of the day. The minty flavor in your mouth will make all your favorite foods taste gross anyway, and you won’t want to go back and brush your teeth all over again.
Water is vital in your body as it helps you feel satisfied and hydrated. The Medical News Today recommends drinking eight glasses of water per day. Water regulates your body temperature and blood pressure. It also helps you to manage your appetite. If you drink a glass of water before taking a meal, it will help you reduce your overall intake of food which allows you to lose weight.
68. Sleep In A Cool, Dark Room – Sleep is optimized in a room that’s between 60-67F, and that’s as dark as possible. Artificial light suppresses the secretion of melatonin, the hormone that makes you tired. Creating the optimal sleep environment in your room can greatly increase the duration and quality of your sleep, which can help with weight loss.57
Spice up your favorite foods with a few dashes of hot cayenne pepper sauce. Cayenne pepper contains capsaicin, an appetite suppressant; a study in American Journal of Clinical Nutrition found that people who ate capsaicin consumed 200 fewer calories at the next meal. Not only will this help you cut back on calories and boost weight loss, but researchers have also found that capsaicin can help you lose belly fat and lose weight fast.
But the source of calories obviously matters for other reasons. One, says Katz, is that "the quality of calories is a major determinant of the quantity we ingest under real world conditions." First of all, no one overeats veggies, so on a practical level, that’s a non-issue. “But where the calories come from does matter in that they influence satiety,” he adds, and this is partly psychology and partly biology. In fact, the food industry has carved out a whole new area of food science to study the “bliss point,” in which foods are created to increase the amount it takes to feel satiated and full. On one hand, says Katz, “we have the 'bliss point' science to tell us that the food industry can process foods to increase the calories it takes to reach satisfaction. We have the reciprocal body of work, including the Harvard study of the ONQI, showing that 'more nutritious' means, among other things, the opportunity to fill up on fewer calories.”

“Oolong, or ‘black dragon,’ is a kind of Chinese tea that’s packed with catechins, nutrients that help promote weight loss by boosting your body’s ability to metabolize fat. A study in the Chinese Journal of Integrative Medicine found that participants who regularly sipped oolong tea lost a pound a week, without doing anything else to change their diet or exercise habits.” — Kelly Choi, author of  The 7-Day Flat-Belly Tea Cleanse
Protein is a fundamental part of a healthy and balanced diet, but when you are in the daily grind, you may not get the proper amounts, especially if your goal is weight loss. Protein not only helps keep you satisfied for longer, it also contains amino acids like leucine, which has been shown in research to aid in maintaining muscle during weight loss. <<<
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