How to lose weight fast ! safe and effective weight loss -weight loss tips - how to lose belly fat

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How to lose weight fast ! safe and effective
weight loss
How to Lose Weight Fast 14 Things You Can Do to
Lose Weight Quickly! Presented By capitano
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Any Age For more click here
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Learn How To Lose Weight Fast! Safe and
Effective Weight Loss
Learn How to Lose Weight Fast with This Healthy
Approach to Weight Loss Losing weight can be a
challenge for many people. Being overweight is
associated with many different health risks
including heart attack, stroke, and diabetes,
just to name a few. According to the National
Center for Health Statistics, obesity has more
than doubled since 1970! With all the promotions
for fast food, busy lifestyles and economic
hardship, weight loss is getting harder and
harder every year. I've created this post to
provide a road map to weight loss. I'll detail
some key components of how to lose weight fast,
and most importantly, keep it off! Healthy
weight loss is two-fold Proper Nutrition, Not
Starvation, Can Lead to Fast Weight Loss Most
people are under the impression that in order to
lose weight, they need to stop eating. While
this does have some truth to it, there is a lot
more to losing weight than just not eating. It
isn't a coincidence that so many people drop 10
or 20 pounds just to gain back everything they
lost. By going on extreme low calorie diets,
your body will go into starvation mode, because
it doesn't know when it will get more nutrients!
By eating so few calories, your body slows down
its calorie burning processes and starts
hoarding fat. This is why you see results
initially, but as soon as you start to eat
again, your body balloons right back to your
initial weight. In addition to that, your body
won't be getting the nourishment it needs to
function properly. You may feel like you're
always in a bad mood, tired, or even show signs
of depression. Due to a hormone imbalance, you
might constantly crave unhealthy foods. Assuming
you're trying to exercise, you likely won't have
the energy to get in a great workout or to repair
properly afterwards.
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The key to fast weight loss isn't always low
calories. It is consuming the RIGHT calories. If
you're exercising like crazy and trying to live
on 1,000 calories per day, your body is going to
be a mess! So what should you eat to lose weight
quickly? Without getting too complicated, you
want to consume hefty amounts of protein, fiber
and water. You want to avoid or limit things like
sugars, starchy carbs and fats.

• You don't have to count every single calorie you
  eat. You just need to make sure what you're
  eating is healthy. One of the easiest methods to
  use for weight loss is the plate method.
  Separate your breakfast, lunch and dinner plate
  into sections as follows
• 1/2 your plate should be non-starchy carbs - I'm
  talking about VEGGIES especially. Things like
  broccoli, cauliflower, asparagus, etc. That
  doesn't mean cover them in veggie dip or saute
  them in 5 tablespoons of butter either! Learn to
  love veggies for what they are. A good, healthy
  source of nutrients.
• 1/3 of your plate should be lean protein - This
  is your fish, chicken, turkey, or any other lean
  meat. Things like beans are also great sources of
  protein.
• The rest should be starchy carbs - This is a
  small portion of things like brown rice, wheat
  bread, wheat noodles, etc.

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• This isn't a state-of-the-art system, but it is a
  simple plan that everyone can follow that will
  work. If you look at your plate and you have 2
  pieces of broccoli and a giant pile of noodles
  or fried rice, you need to make some adjustments.
• Things to Eliminate Completely
• In order to lose weight quickly, there are some
  common things you will have to get rid of
  completely
• White Flour - White flour and whole-wheat flour
  differ significantly in their nutritional value.
  In order to really get rid of that hard to lose
  belly fat, you need to let go of white flour
  products like white bread, white rice, tortillas,
  and anything else with white flour in it. What's
  the alternative? Whole wheat flour products
• High Fructose Corn Syrup and other refined sugars
  - Read your ingredients! Sugar is a major factor
  in weight gain and the ability to lose weight
  fast. Sugar is sugar but getting your sugars
  from things like fruit, which provide some
  nutritional benefits, is much better than
  getting sugar from processed treats. What's the
  alternative? Eat things with natural sugars like
  fruit!
• Exercise Leads to Muscle Definition and Keeping
  the Pounds Off
• When it comes to weight loss, the most important
  benefits are the health benefits, but let's be
  honest, most people wouldn't mind having a better
  body too. As a trainer, I hear it all the time.
  "I want to tone up! Sculpt and tone. How do I get
  better muscle definition?" If your goal is to
  get some muscle definition, it doesn't matter
  how good your diet is. You have to exercise! Your
  muscles will not grow unless you make them work.
• What Exercises Help You Lose Weight Fast?
• Exercise, especially weight lifting, is not a
  simple thing. There are many different styles
  and techniques you can utilize. The exercise
  program that works best for you will depend on
  your goals and your individual body. There a few
  things just about everyone can count on when it
  comes to being able to lose weight fast

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1. You need to do cardio and Resistance Training
- If you want to see the best results, you need
to do a combination of cardiovascular exercise
and weight lifting. I see people get frustrated
all the time because they run on the treadmill
for 60 minutes per day but still don't look how
they want. You cannot get muscle definition
without muscles! In order to build muscle, you
have to lift weights. And Vice Versa, to maintain
a healthy heart and burn the most fat, you need
to do some type of cardiovascular exercise.
2. Use a lot of full body exercises - When it
comes to losing weight fast and burning fat,
full body exercises typically work better than
isolated exercises. An
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• example of a full body exercise is a squat with a
  shoulder press. By using your legs, core and
  arms, you'll burn a significant amount of
  calories while improving your muscular strength.
  An example of a less effective calorie burning
  exercise would be a seated biceps curl. If your
  goal is to have nice biceps, this is a great
  workout for you. If your goal is to lose weight
  fast, you'll see much better results going with
  a high-calorie burner like the squat and press.
• Bonus Tips for Rapid Weight Loss
• Try High Intensity Interval Training (HIIT) -HIIT
  is a safe, effective workout program to lose
  high amounts of fat in a short time. HIIT is so
  effective because it is great for weight loss
  while promoting muscle growth, as opposed to
  steady state cardio, which burns calories but
  doesn't offer much for muscular improvement.
• Check out my article about the top ten best diet
  foods - If you're looking for some great foods
  to eat during your weight loss program, these are
  ten "super foods" that will help provide the
  right nutrients to safely lose weight fast.
• If you want a professionally created workout
  program that will give you step-by- step
  instructions on how to lose weight, check out my
  workout program subscription. You'll never have
  to worry about the effectiveness of your
  exercises again. I'll give you everything you
  need to lose weight and get the muscle
  definition you want.

For more click here
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How to Lose Weight Fast 14 Things You Can Do to
Lose Weight Quickly!
Everyone wants to know how to lose weight fast.
We know the usual "watch your diet and exercise
regularly" routine. But if it is as simple as
that, then there wouldn't be so many fat people
in this world! Amidst all the lies and hype
surrounding the weight loss industry, it can be
hard to separate the hype and lies from the
truth. That's why in today's article, I'm going
to share with you 14 things you must do to lose
weight fast. Following these 14 tips will help
you to lose weight safely and stay lean all
year-round. WARNING SOME OF THE INFORMATION YOU
ARE ABOUT TO READ MAY CONTRADICT WHAT YOU KNOW
ABOUT WEIGHT LOSS. How To Lose Weight Fast Tip
1 Stop eating only salads This is a well-known
habit especially among female office workers. You
order a big salad with nothing but greens. Your
colleagues see what you eat and applaud your
efforts to lose weight. But before 2pm, you get
hungry and start looking for cookies and
chocolates to snack. How's that for one step
forward and two steps back in your fat loss
attempt? While there's nothing wrong with having
salads for lunch, you should add some good clean
protein such as eggs and chicken breasts
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and also good fats such as avocados or guacamole
into your salads as well. Remember this Every
meal should have a protein element. These
protein and fat make you feel more satisfied
after the meal and will sustain your blood sugar
levels for a longer period so you won't be
looking for unhealthy snacks around the office
right after lunch. How To Lose Weight Fast Tip
2 Replace all the unhealthy snacks at home and
in your office
Contrary to popular belief, snacking is actually
productive for fat loss. Snacking on healthy
snacks in between meals will help maintain a
steady blood glucose level and also keep your
metabolism elevated. Since people snack on
convenience and the general availability of food
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around them, it is important to keep only healthy
snacks such as dark chocolate, nuts, trail
mixes, fruits or even beef jerky within easy
reach. Throw all the others away. Or give them
to a colleague you hate.
How To Lose Weight Fast Tip 3 Start a simple
exercise routine Every fat loss program needs to
have an exercise component. It doesn't even have
to an actual exercise like jogging or swimming.
If you have never exercised before in your life,
you can even start something as simple as brisk
walking every day for 20 minutes and work up the
intensity from there. The main objective is
staying active and turning up your metabolism.
As you get fitter (and you will), crank up the
intensity and challenge your body to reach new
heights of fitness. How To Lose Weight Fast Tip
4 Stop the steady state jogging If you have
been jogging for some time and haven't seen any
significant weight loss results, then it's time
for you to move on to more challenging
exercises. Jogging is a good exercise to build
your cardiovascular endurance, but not the best
for fat loss. To effective burn fat, you need a
workout that elevates your heart rate to at least
80 of your maximum heart rate and burns the
most number of calories in the shortest period
of time. Full body exercises such as burpees,
squats, deadlifts, shoulder presses and rows
gives you the most bang for your time spent on
exercising. Perform each exercise for 30 seconds
with a 30 second break in between for 3 sets
before moving
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onto the next. Do this for 10 - 15 minutes a day
and you will see results beyond what you have
experienced from months of jogging. How To Lose
Weight Fast Tip 5 Don't avoid carbohydrates
completely When carbs replaced fats as the main
contributor of weight gain, many people are
avoiding all known types of carbs completely. I
personally have a colleague who shuns carbs like
the plague. Let me set the record straight. Not
all carbs are bad. Our bodies need carbs to
function properly. Carbs are our bodies' main
source of energy. In fact, our brain functions
primarily on carbs. Depriving your body of carbs
can have detrimental effects on your body. Every
type food has its time and place to be consumed.
As a general rule, you should only consume low
glycemic carbs such as brown rice, dark leafy
vegetables, multi- grain bread, oatmeal, etc.
High glycemic foods such as bananas, juices,
white rice, potatoes and other processed foods
are best consumed only right after an intense
exercise.
How To Lose Weight Fast Tip 6 Set realistic and
measurable goals
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A lot of people give up on a training or fat loss
program after a week or so because they did not
see the results they were expecting. First of
all, you have to remember that you didn't get
fat overnight. So you should not expect a
miracle weight loss to happen as well. Setting
realistic and measurable goals will help keep
you motivated and continue towards your ultimate
weight loss goal. So what considered as a
realistic goal? Losing 0.5-1kg (1-2 lbs) a week
is a realistic. Losing half an inch on your
waist after two weeks is realistic. Of course,
you have to be completely honest with yourself
when you are accessing these goals. Ask yourself
if you are really following the exercise program
religiously? How many times did you cheat on your
diet? How To Lose Weight Fast Tip 7 Focus on
building muscle Some people may disagree with me
that exercising and muscle- building is
important for fat loss. To me, fat loss is all
about changing our body composition - reducing
the fat mass and increasing fat-free mass
(muscles). Increasing fat-free mass will
invariably contribute to the lowering of fat
mass. For each pound of muscle your body has, you
burn an extra 35-50 calories a day. Fat on the
other hand burns only 2 calories per pound. So
the more muscle you have, the higher your
metabolic rate will be. And contrary to popular
belief, having more muscles is what will give
your body those sexy curves that the opposite
sex desires. How To Lose Weight Fast Tip 8
Invest in a whey protein or meal replacement
supplement
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Having 3 meals a day with 3 snacks times in
between is not always
easy to prepare. That's why for convenience pur
poses, recommended that you purchase a good whey
protein or
it's meal
replacement supplement. Just add water or milk
and you have one serving of quality protein. How
To Lose Weight Fast Tip 9 Make small changes
and stick with them for 21 days
Let's be honest with ourselves. Fat loss involves
some behavioral and lifestyle change. Your
current lifestyle got you to the state that you
are now. Continuing down this path obviously is
not the quickest way to lose weight. We all know
behavioral change is the hardest thing. This is
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why we need to make little changes every day that
is more acceptable to our bodies. For example,
if you currently drink two cans of soda every
day, cut down to one can a day. Then next week,
cut down to one can every two days. You get the
picture. And for any program that you decide to
get started, stick with it for 21 days.
Statistics have shown that any behavioral change
takes 21 to accept and approximately 60 days to
form into a habit. So no matter how much you hate
a current diet or exercise program, persevere
for 21 days. You will be glad you did. How To
Lose Weight Fast Tip 10 Surround yourself with
like-minded people Some people are very
dependent on social support, while others not so
much. If you belong to the former group, it is
important that you factor this aspect of
motivation especially when you are starting out
on a fat loss program. During the initial 21
days, it is important to stay motivated and
focused on the goals you have set for yourself.
You are bound to encounter challenges and
struggles as you go through the program. Such as
days when your thighs are so sore after doing
full body squats or even good news like when you
succeed in losing an inch off your waist. If you
have friends who are doing the fat loss program
with you, great! Share your results and how you
feel about the program with them. Talk to
fitness professionals join online communities
or Facebook groups to share experiences and gain
knowledge. Also, don't just focus on the fat loss
part. Get into the whole health and fitness
experience. Buy fitness magazines, visit
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fitness websites. Look at physiques you desire to
achieve and set them as your desktop wallpaper.
Do whatever you need to stay motivated. How To
Lose Weight Fast Tip 11 Train your legs I'm not
just talking about jogging here I'm referring to
doing heavy squats, lunges, deadlifts, etc. If
you have ever done squats before, you will know
that it is one of the most demanding exercises in
the world. You pant and sweat like a dog as if
you have sprinted a mile. But it is also one of
the best exercises for building overall strength
and of course burning calories. Leg exercises
such as squats are usually compound exercises
and as such burns more calories. Even if you are
not doing weighted squats, just doing body weight
squats alone can be just as challenging. To be
honest, in my first 5 years of training, I never
once trained my legs. I always thought the upper
body is more important and doing squats could
stunt your vertical growth. That is all a
fallacy. Ever since I started doing squats, my
strength went through the roof and my body fat
levels have remained consistently low all year-
round. Now I do squats at least once a week
otherwise my workout is never complete. If you
have never trained your legs before, trust me,
start your workouts with squats and you will be
amazed by the results you see. And yes, you can
thank me later. How To Lose Weight Fast Tip 12
Keep a meal diary Many people don't realize how
many calories they consume every day. You think
you are eating less by skipping a meal here and
there. But you never consider those sodas,
grande Frappuccinos or those
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cookies distributed by your colleagues that you
so casually put in your mouth during the day. If
you take down everything (and I mean every
single thing including those mentos) that you eat
into a meal diary, you will be surprised how
many calories you are taking. Yes, I know it's
quite a pain to record down everything. But do
yourself a favor and just do it for one day. It
will be an absolute eye opener. How To Lose
Weight Fast Tip 13 Learn to love water Perhaps
the most overlooked causes of weight gain, the
liquids you consume can deceptively pack on a
ton of calories. Just a can of soda contains
close to 150 calories. A grande mocha Frappuccino
contains a whopping 420 calories. Drink a soda
and a Frappuccino every day and you will gain a
pound a week. Because we can so easily and
carelessly gulp down beverages without a second
thought, liquid calories are more harmful. Fruit
juices are no better. They all contain naturally
occurring fruit sugar, fructose, which like all
other sugars if consumed in excess will result in
weight gain. One of the quickest ways to lose
weight is to always choose water over all other
beverages. Water has zero calories and is a
natural source of hydration for our bodies. By
simply replacing all your other sugary laden
beverages with water, you will quickly be able to
see weight loss results.
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How to Lose Weight Fast at Any Age
Now that I know how weight loss really works, I
can lose it fairly quickly when I want to.
However, it wasn't always that way. Sometimes it
took me months to lose about one pound. That's
because I had no idea how fast weight loss
really worked. For example, I thought that if I
just went hungry, that would cause quick fat
loss. However, I didn't know that caused my body
to go into "survival mode" where it tried to
hang on to as much body fat as possible. So yes,
there are ways to lose weight quickly other than
going hungry. However, many people go about them
all wrong. First there is no such thing as a
fast weight loss shortcut. You can try a bogus
body wrap, sweat suit, etc, but with these all
you loose is water weight. You can also try to
use other useless fast weight loss shortcuts like
diet pills, herbs, teas, patches, lotions muscle
contractors, etc.- but again, all that's going
to happen is you're going to waste money and
time- time you could be spending losing weight
quickly the way it works in reality. If your
skeptical about weight loss shortcuts not working
because all the advertising says they do work,
just remember this Nearly two out of three
Americans are overweight or obese, while spending
over 50 billion dollars annually on weight loss
products. So if anything you could buy really
made you lose weight fast, would this many people
still be overweight?
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So what are some fast way to lose weight? You
have to burn off that fat. Nothing else works.
Meaning, you have to use more calories that you
consume. The faster you burn them off, the
faster you will lose weight. It really is that
simple. Let me give you an example of super fast
weight loss
Several years ago there was a a cable documentary
about a man that lost fourteen pounds in around
twelve hours. How? He swam the English Channel.
Since he didn't eat while swimming, his body had
no choice but to use fat stores for energy.
Calories consumed as energy depends on the
person and the activity. In his case, around
49,000 calories of energy were consumed from fat
in twelve hours. Now note I'm not saying you
should try this. This guy was is really good
shape. As a matter of fact, he put those extra
pounds on intentionally, because he knew fat was
going to be needed for energy. I'm just
providing an example of how fast weight loss can
work in the "real" world. If you want to lose
weight quickly, you can do something similar,
just not so extreme. The first thing you need to
do is change as many weight gain habits as
possible over to weight loss habits. The more
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habits you change, the faster the weight will be
burned off. If you don't have any interest in
giving up double cheese supreme pizzas or going
running instead of sitting on the sofa- then
you're wasting your time. You have to burn off
as many calories as you can- while you reduce the
calories that are coming in without going
overboard and throwing your body into survival
mode.
So don't try to starve yourself and don't go on a
special diet. Dieting is just another useless
trap that has been PROVEN not to work. Just eat
more foods that fill you up with far fewer
calories, like fruits and veggies. To lose
weight as fast, easily, and safely as possible-
you need to keep an eye on calorie density. This
just means instead of filling up on Big Macs,
you fill up on healthy natural fibrous foods like
fruits and veggies, along with other natural
foods that are low in carbs and high in protein
like cold water fish, lean meats, eggs, etc.
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Don't go overboard and cut out carbs, your body
needs carbs for energy. However, it does NOT
need the man made carbs that come in cake,
candy, donuts, chips, sodas, energy drinks, etc.
You are trying to burn fat for fuel. If you fill
up on junk food, your body will NEVER tap into
your fat stores for fuel. So eat natural carbs,
just keep an eye on them while you are in fast
weight loss mode. Here's my best how to lose
weight fast http//www.how-to-lose-weight-fast.o
rg tips Do not drink colas even diet sport
drinks, or energy drinks. These are filled with
carbs that keep you from tapping into your fat
stores. Milk is also loaded with carbs in the
form of lactose- a sugar. If you want to drop
weight as quickly as possible, stick to water or
tea no coffee. Eat your natural carbs early in
the day. That way you have the entire day to
burn them off. Eat NO carbs after around 6 PM-
especially the carbs in junk food- or bread and
pasta. Do some cardio before you go to bed, this
way you burn off any left over carbs and don't
store them as fat when your metabolism slows way
down as you sleep. Do at least a 20 minute cardio
workout first thing in the morning on a empty
stomach- or with a very small amount of protein,
say 25 grams max. Then wait about an hour before
you eat. If you can, don't sit down for that
hour. Then eat nothing but protein- like eggs or
lean meat- for
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breakfast. Do you see why this fast fat loss tip
works so well? You wake up with no fuel in your
system, so when you get active, your body has no
choice but to burn fat for fuel. If you want to
make weight loss as fast as possible, let food do
the work for you. Eat unprocessed foods and
three or four natural snacks a day. When you go
to have your main meals, eat bulky and fibrous
foods first- like fruits and veggies. This way
you get full before you eat too many calories-
and the more calories you eat, the more you have
to burn off.
Be careful and use your common sense. In my
humble opinion, talk to your doctor first. Tell
him / her what you have in mind. Your doctor
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knows your health history better than me, and
will able to give you specific advise on how
many calories you can safely cut back on- and
how much physical activity you can tolerate
without hurting yourself. So yes, there are fast
ways to lose weight. However diet products sold
by the giant weight loss industry are not one of
them. You have to burn off more calories than
you consume- nothing else works. If you read this
and just thought "whoa- this sounds like a lot of
work. I don't know if I can do all this" all I
can tell you is this It's all in the habits. The
more weight gain habits you change over to
weight loss habits, the faster you will lose
weight. Sure, I could tell you that I lost 30
pounds in thirty days by using Acai berry,
hoodia, a patch, or a colon cleanse. But that
would be a lie. Gaining control of your weight
habits can change your entire life so much, that
I'd rather die poor than to lie to you. Know why?
Because I know that if you buy a fast weight
loss shortcut, it won't work. Then you might
give up on losing weight- permanently. I don't
want that to happen. If you don't like what you
just read, bookmark this page and come back when
you're ready. I promise seeing your habits as
they are and changing them can transform your
life and future in ways you can't begin to
imagine.
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There's no secret lose weight really fast tips,
it's all the common sense things that I just
told you about- that work in the real world.
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