3500 calories equals one pound. Every overweight and obese person attempting to lose weight at one time hears this. But what does it really mean?

After losing over 140 pounds in 2005, I learned how to apply this scientific principle to lose weight safely without feeling deprived while eating the foods of my choice.

Food is made up of calories. Everything we eat and drink contains some calories with the exception of water. Calories are changed into energy by the body. Energy is necessary for every cell in our body to function correctly.

The science behind weight loss involves the use of a simple mathematical equation. Weight loss equals energy taken in (calories consumed) minus energy spent (calories burned), where the amount of energy spent is greater.

There are several ways to achieve weight loss using this equation. You can reduce your intake by 3500 calories through food and beverage restriction. You can eliminate 3500 calories through increased activity such as exercise routines or daily tasks. Finally, you can use a combination of both calorie reduction and elimination. My success resulted from a combination of both. In fact, best practices in weight loss and long term management rely on this combination.

How can you apply this equation to your weight loss goals? Here is an example. Say you want to lose 10 pounds. To do so, you will need to reduce or eliminate 35000 calories (10 x 3500) per month. Because safe weight loss involves losing no more than 10 pounds per month, you would need to reduce or eliminate 1167 calories per day (35000 divided by 30).

Using a food journal like I did, you would need to know the amount of calories you eat per day. After keeping track of your intake for at least 24 hours, add the amount of calories you consumed. Taking the amount of calories you ate in 24 hours, subtract 1167 from this number. This is the net amount you should eat per day for 30 days to lose your ten pounds.

For example, if your food journal showed you ate 3000 calories in 24 hours, reducing your daily intake by 1167 calories daily, you would need to net 1833 calories for 30 days to lose your 10 pounds. Of course adjustments would need to be made for your activity level. The more active you are, the fewer calories you will need to restrict from your diet to lose the same 10 pounds.

Also, it is recommended to stay above 1200 calories, unless supervised by a doctor. Very low calorie diets less than 1200 calories per day can lead to nutrient deficiencies that can harm your body in the long run.

Because weight loss is based on science, it was easy for this registered nurse to use this principle to lose my weight safely and naturally without drugs or surgery. This is the same principle I use today to maintain my weight loss after three years.

Here's how to lose 5 pounds a week with some BREAKTHROUGH secrets that are finally being revealed. If you want to lose weight easily and without hours long workouts and without having to spend all day cooking for some special diet, then read this article now to find out secrets that require only a few minutes of your time each day.

Lose 5 Pounds a Week

1. Hormone manipulation exercise - spinning in a circle

If diet and exercise aren't working for you, it might be your imbalanced hormones that are putting the brakes on your weight loss. But you're able to stimulate your Endoncrine System with spinning... which in turn, balances the hormones.

When they are balanced, it's like taking off the emergency brake and coasting for easy weight loss. So spin around like you did when you were a child.

2. Belly rubbing burns out fat cells

Your fat cells don't like heat. Heat helps to cause fat cells to disintegrate and get flushed out of the body. Well, if you were to make your hands hot by rubbing them together for 15 seconds... and then rubbing small circles around your belly button, you're slowly but surely burning the fat cells right out of your stomach over time.

Do the above 2 minutes at a time, twice a day. Results come quickly.

3. A boring bonus tip - eat 3 apples each day

I feel a lot of my clients need some simple reminders on little things they can do to "STEAL" a few extra pounds of weight loss where they can. Eating 3 apples a day pretty muchs forces the body to lose 2-3 pounds each month for a couple months.

Do it, don't do it... WHATEVER. This is just a friendly reminder to mix in exciting weight loss secrets with old, boring proven ways to lose weight.

You can quite possibly lose 5 pounds a week when using these secrets and the apples... especially if your hormones are really messed up.

You can search the internet from sun up to sun down every day and find millions of tips that the "experts" say will cause you to lose weight. However, the truth is that there are 5 diet lies that everyone preaches from the rooftops and keep you fat. Today, we'll discuss these tips in detail so that you can choose the right path for weight loss!

Without further ado let's get into the 5 diet LIES that you commonly hear:

NUMBER ONE: Work out three days per week, get your heart rate up and you too will lose weight!

WRONG! Yes, you definitely need to be stimulating your heart to keep it healthy but if you exercise three days per week and expect to lose weight consistently you will be sorely mistaken. Instead, you can MAINTAIN your weight this way but doing this alone will not cause you to lose weight. If it did, we would have a MUCH thinner nation! This is probably the most believed of the 5 diet tips I'm sharing with you today

NUMBER TWO: Eat a "low carb" diet for ultimate weight loss

WRONG! Of the 5 diet tips, "low carb" is the "sexiest" because all of the celebs follow this plan - it's trendy but not exactly true. Carbs are not our enemy at all. Instead, the CHEMICALS that are used to bleach and refine carbs into a form that sits on our shelves is the real culprit. Our food is covered in chemicals and this has been the norm sine the late 60's. As a result, we are the fattest generation in history and it's not getting any better. Remove the chemicals and remove the fat.

NUMBER THREE: Eat 5 small meals per day to keep your metabolism up

WRONG! Amongst the 5 diet tips, this one is most misunderstood. Many people work real hard to make this happen but they end up filling their bodies with the WRONG foods throughout the day and that has the exact OPPOSITE effect on their weight loss plans. So, if you follow this method then eat the RIGHT FOODS, which I've listed at my website if you wish.

NUMBER FOUR: It's all about "calories in vs. calories out"

WRONG (sort of): Our bodies are machines and we need so much fuel to operate everyday. If we have more fuel than we can burn then it does get converted to fat, that's true. However, we can still eat LESS CALORIES and gain weight. Really! The reason goes back to #2 and the chemicals we have in our food that builds up in our bodies and creates "plaque" buildups that keep us fat forever. This is the only one of the 5 diet lies that is sorta true.

NUMBER FIVE: I've got to diet to lose weight!

WRONG! This is the biggest of the 5 diet lies. We are programmed to diet if we ever want to lose weight and yet we remain fat. Why is that? It's because we diet on the WRONG FOODS and we fill our bodies with the chemicals that have been in existence since the late 1960's. But, the good news is that you can actually cleanse your body naturally if you know what to eat and when. And, I've posted more information on that topic at my website for your review

There they are, the 5 diet lies that you hear every day and we all believe as gospel. Today I want to challenge you to think "outside of the box" and try a different way of losing weight, one that is PROVEN effective for millions of men and women everywhere!

Low carb diets - Do they work? Or are they just plain lies? Millions of people all over the world are asking this very question all the time! Are you one of them? Well, I'm glad to tell you that... Yes! Low carb diets do work! You can even recall reading magazines about celebrities such as Donald Trump, Jennifer Aniston adopting such diets.

However, OK this is important, take notes! Do you know, that low carb diets also bring negative effects? The reason low carb diets work, and results are much faster, is because when you take less carbohydrates, your body simply uses proteins as energy to replace the lack of carbohydrates intake.

You'll be asking "What's wrong with that?" Well, everything's wrong! Firstly, proteins work as your generators for your body, each kinds of them serve special functions to your body. When your body is forcefully using proteins where they shouldn't be, don't be surprise when flu and running noses come hitting you on and off with your weakened immune system.

Secondly, you might be happy in a while with your low carbs diets with your tremendous weight loss, but then after a while longer you'll start experiencing slight headaches, tiredness, and the lack of energy to do anything. This is another side effect kicking in as a sign that your body is not getting enough energy as it's supposed to.

Of course, you can always reverse the situation by taking in high carb food again, but at the same time you'll be expecting the weight that you loss will come back gradually, quickly! And for the matter of fact, the damage to your body is done as proteins take time to resemble. Let me ask you the question again, "Low carb diets - Do they work?" You'll have to think again.

How do I reduce stomach fat? That is a question that plagues most people seeking to trim their bodies, or lose some weight. The fats are there and they certainly do not look good on our bodies, do they?

Basically, fats are packets of energy stored in the body for conservative usage during times of needed energy. The more one stores fats inside his or her body, the greater the stored energy inside the body, and it allows energy to be tapped on them once the carbohydrates inside the body are used up. However, in our era of comfortable lifestyles, such energy storage is not needed anymore. Instead, it becomes a hindrance to us.

The truth about fats is that they are like storage pits. Once the body takes in too much food with excess energy (that is termed as fats), the body needs to allocate space for the excess energy to be stored. These spaces are the storage pits for the fats, and the truth is they cannot go away. The only thing we can do is to burn the fats away through increasing our metabolism rate, then monitor our food intake to reduce the amount of fats entering our body.

If you want to reduce stomach fat now, the first thing is to stop eating food with a lot of fatty content. Avoid the fats of meat from beef, pork etc. because these are fats! Taking them will only ensure that your body creates more storage pits for them to be stored. Deep fried food should be taken at a minimum (and I won't advocate abstaining from them because one must also know how to enjoy life). The second step is to reduce food intake altogether. Unless you are an athlete or a super-active person, you do not need so much energy daily for your activities, so eat less.

Then again, the hunger pangs just overcome us, so we end up eating more. The best way to counter these pangs is to eat fruits. The fibre helps quench our pangs while at the same time, we are not taking in energy because fibre has minimal energy. Fruits also contain water, so it also helps to hydrate the body, thus reducing our desire to take in food (yes, hunger and thirst are connected to each other).

Finally, do more exercises catered around the stomach. Running is a way to burn the fats, but we would want exercises that focus on getting rid of the fats around the stomach, so focus more on sit-ups, crunches and abdominal exercises. These are less taxing on the whole body, and can be done anywhere, even at home. Once the fats are trimmed, you are on the way to a nice figure (for ladies) or 6-pack abdominals (for guys)!

There are certain foods that will increase your metabolism and burn fat. To achieve your long lasting fat goals you will need to eat foods that will increase your metabolism.

One of the most important parts of losing fat and weight is not to diet but to diet right. This means that you must eat the right foods to stimulate fat loss. One of the best ways to stimulate fat loss is to increase your metabolic rate and keep it up. There are foods that will stimulate fat loss by increasing your metabolic rate.

Eating plenty of proteins will increase your metabolic rate more than any other food. Eating protein several times per day will make you feel fuller for longer and help to increase your metabolic rate. It should be noted that not all proteins are equal. There are some protein foods that are much better to eat than others.

The best protein foods to eat are fish and seafood. Fish caught in the wild are generally better for you. Eating fish such as mackerel, salmon and herring also has an additional advantage, it provides good fats that are vital to your health. Good fats are discussed more below.

Free range fed cattle, buffalo and beefalo are also excellent sources of proteins that will increase your metabolism. You want to make sure the meats you eat in this category are organic and range fed. Avoiding corn fed meats that were fed out in feed lots is important. These animals are higher in fat, have been given antibiotics and lack many of the nutrients that grass fed animals have.

Along with free range meats you should also eat free range, organic poultry and eggs. These proteins have the same advantages as cattle, buffalo and beefalo that are organically raised.

Eating good fats also has the effect of increasing your metabolism. Good fats include omega 6 and omega 3 fats. These fats protect you against illness and help support your immune system. The best way to get these fats are to eat the fish listed above. Other ways to get these fats are by using olive oil, flax seed oil and coconut oil.

The third type of foods to eat that will increase your metabolism and help you burn more fat are good carbohydrates. The best carbohydrates to integrate into your diet are organic vegetables and organic low sugar fruits. Vegetables to eat include carrots, tomatoes, and peppers. The best fruits to eat are apples, peaches, blueberries, pears and strawberries.

Strive for the right balance of proteins, good fats and good carbohydrates and you will have more energy, burn more fat and burn it faster and in general you will be healthier. Our bodies are evolved to eat these types of food. You will know when you have found the right balance of these foods when your energy level is high, you feel good and rarely experience illness. Keep eating these foods and you will keep the fat off for good.

You've heard it before and you'll hear it again - breakfast is the most important meal of the day. There's just no way around it.

I frequently hear "I don't have time for breakfast" and "I'm not hungry in the morning", neither reason negates the importance of eating breakfast every morning. Maybe it'll be easier to make breakfast a priority if you understand why it's so important.

First, breakfast occurs after about an 8 hour fast (think how many hours are between your last meal of the day and breakfast). When you wake up in the morning, your blood sugar and glycogen stores (carbohydrates stored in your muscles and liver) are depleted and the body is searching for fuel. If you don't feed your body it goes into conservation mode, drops your metabolism (the rate at which you burn calories throughout the day), preserves your fat stores (the body is thinking "starvation"), and will turn to muscle for the energy it seeks.

Second, when you skip breakfast you'll frequently grab snacks mid-morning to tide you over until lunch. A mid-morning snack is good, but when you skip breakfast the snacks that tempt you tend to be high in fat, sugar, and calories. A breakfast that includes a balance of protein, carbohydrates, and fiber reduces these mid-morning cravings.

What's Going on Physically

Your body is primed and ready to go in the morning. Your metabolism is boosted and your hormones cortisol, adrenaline, and serotonin are highest first thing in the morning.

Cortisol

This hormone promotes the breakdown of lipids (fancy name for fats) which is a good thing; however, it also promotes the breakdown of muscle. It blocks muscle from taking in more amino acids (muscle building blocks) and inhibits new muscle formation.

Adrenaline

Your "fight or flight" hormone increases your blood sugar to give your body immediate energy by breaking down glycogen in the liver and mobilizing amino acids stored in muscles. However, I've already stated that by the time morning rolls around, your glycogen levels are depleted. This means there's not a reserve glycogen supply and muscle receives adrenalines full attention for the fuel it's after.

Serotonin

Just to throw an extra hurdle into your morning routine, serotonin is at peak levels first thing in the morning. Serotonin reduces your appetite. There's a reason you don't feel hungry!

Research Support

A recent weight loss study reinforces the importance of breakfast. Two groups of women were compared. The first group followed a low calorie diet (1200 calories) that included a balanced protein/carbohydrate intake. This group ate 50% of their daily calories in the morning (600 calories). The second group followed a low calorie (1000 calories), low carbohydrate diet and ate 25% of their calories in the morning. The first group lost ~40 pounds over 6 months, while the second group lost ~10 pounds (28 pounds first 4 months, followed by 18 pound regain). These results support the fact that a substantial, well-balanced breakfast is essential for long-term weight loss success.

Over the years America has created pills for everything, from pleasing your spouse to growing hair to stopping a pregnancy and yes even for losing weight. We have all been told that these pills are good for our bodies and will do exactly what they claim to. These companies of the best weight loss pills feel it is necessary to make YOU feel safe, like you are getting something extraordinary that will fill every gap you have questions about on losing weight.

However, when was the last time you read the ingredients that are included in some of these pills? I bet unless you have actually worked with half of the chemicals that are added to these pills that you couldn't even pronounce a single one of them or if you could, could you tell what it is exactly? I know I can't typically pronounce half of what is in processed foods let alone ingested pills. What I am getting at here is; do you really think it is safe to be ingesting something that you have no clue what it is? Even the best weight loss pills claim to be good for you but I can guarantee you that most of these pills in the past have already been taken off the market.

Also, how many people have you talked to that say their life has completely changed to some of the best weight loss pills on earth? Did you stop to ask them if after they stopped taking the pill, did they gain the weight back? Maybe you have been a victim of one of these weight loss pill schemes. And maybe you have had to experience the constant yo-yo diets too many times.

Millions of people just in America alone experience yo-yo diets by subjecting themselves to pills that they have no idea what it is made out of. Many of these people are just like you looking for the answer to lose weight, fit it in their busy schedule, and not gain the weight back again. There may be times when you put a time limit on yourself and feel that you MUST meet that goal to lose weight so you can move on in your life, believe I know I have felt like that too. If I just lost 10 or 15 more pounds I could look good in this outfit and I could go somewhere nice. Although this need drives us all, do NOT I will repeat again DO NOT give in to the fad weight loss pills unless they are your absolute last resort, no one needs extra chemicals in their body.

There have been many times in the past when the so called best weight loss pills had to be removed from the market because they endangered the lives of the consumers. The next time you start to consider purchasing these pills check to see if they are approved by the Food and Drug Administration and try to contact the company directly, ask them if THEY would be willing to use these pills in their own lives and if they would be willing to place their own lives at risk to lose weight in such a fashion. If they pause for even a moment, I think you have found your answer.

When it comes to fat loss, many people think about eating less and stay healthy. A lot of people relate fat loss with stop going to fast food restaurants. Some think that if they can refrain from eating pizza, they can lose a lot of fat. That may be true but it is only a tiny part of how you can lose fat. There are many ways which you can do. This article will give you some tips whether fat loss and exercise are related and what you should to in order to get the maximized results if you are to exercise.

Fat loss and exercise are related because one element can cause the other. In this case, exercise can cause fat loss. Although, exercise is not the only way a person can do to lose fat. It is one of the fundamental practices that you can do to lose fat and weight. When you exercise more, you burn more fat. If you eat the same way you did but you burn more fat, you will finally lose fat and weight. However, there are many elements to be considered when this happens. Here are some of the facts that you will have to do when you want to lose fat:

1 Do both aerobic and anaerobic exercises
When you exercise, you will have to do both aerobic, continual moving for at least 20 minutes, and anaerobic, resistant muscle training. Both are important in fat burning process. If you do only one part, you fat loss exercise may not be so effective.

2 Build more muscles to burn more fat.
Why does muscle training is so important for losing fat purpose? Your muscle cells can burn more fat than any type of cells. You can have more muscle by eating the kind of foods and do muscle training exercises. They can also be referred as part of anaerobic exercises.

3 Exercise at least 20 minutes
Exercise time is also important for fat loss effect. You can not just having ten minutes exercise and expect a good result. It is estimated that at least you have to continually exercise for at least twenty minutes if you want to see some fat loss. And the exercises should be done daily. Or at least, you have to exercise three to four times a week.

4 Cardio exercise may not effective if you want to lose fat
If you only do aerobic exercises, you may not get your fat loss. This is because aerobic exercises focus mainly on your cardiovascular performance improvement. If we just use plain English, you will find that it just for help your heart and blood vessel m ore than help you lose fat. However, strong heart and blood vessel improves your body performance and at the end increase your ability in doing anaerobic exercises.

5 Turn your boring chores to exercise.
You can turn your daily activities into your exercise and help you lose fat. You can walk faster and longer distance. You can use the stairs instead of using lift or escalators. You can clean your house more. Do more things by yourself physically may help you lose fat and weight.

How do you achieve weight loss by dancing? The same way I did.

Perhaps your like me. I LOVE to dance. When I was a kid I would dance to every piece of music that would come on. I would make my Mom and Dad sit through umpteen dances - and they weren't very good! But somehow, when I became an adult, I started to view being fit and healthy as a chore instead of as something fun. I put on my adult view of the world and decided that fitness must mean running or sit ups or something else boring (at least to me).

But somewhere along the way, I got my husband to take me out dancing - we took ballroom lessons, and I discovered that you can achieve weight loss by dancing. I have to admit that at first I was pretty winded and sore after dancing the first couple of times.

The amazing thing was, that I was dancing - which I love - and I was exercising - which I thought I hated. My stomach started getting flatter and I started getting stronger. All while having the time of my life.

You can lose weight dancing even if you don't dance well or if your significant other refuses to take you out dancing. The reason this works so well is dancing is so darn fun, it doesn't feel like exercise!

There three great ways to get started.

First, and this is my favorite because it's free, get your favorite jamming music from when you were a teenager. For me, that is Bon Jovi and all the big hair bands from the eighties (I'm showing my age). Put it on and start moving. You'll feel great. It will be a ton of fun and you'll be exercising. And here is a secret, regular physical activity is the best way to reset your metabolism to run like a thin persons.

My second favorite way is lessons. This costs a little bit more, but it doesn't have to be too expensive. Many YMCAs, senior center, singles groups, community organizations, and even bars offer dance lessons for very reasonable costs. You don't need a partner to go and you'll be learning something really fun. The added benefit to this method is that when you pay for something you are more likely to stick to it.

Third, get a dance lesson DVD. I have a really great one that has 10 minute increments on it. My kids even like it. I just pop it in and start moving.

Diet pills are often frowned upon because of high costs, dangerous side effects, and the hassle of getting prescriptions from a physician. That's why many people who want to lose weight are turning to natural supplements such as Hoodia. Hoodia is a non-prescription herbal natural remedy for losing weight. The "Hoodia craze" in the media has resulted in more and more dieters inquiring about this amazing diet herb.

What is Hoodia?

Hoodia is a natural herbal supplement derived from a succulent plant from the milkweed family. This cactus plant grows in the Kalahari Desert in Africa. It has been used by tribal bushmen of Africa for thousands of years. The bushmen would chew the plant during their hunting trips to suppress hunger and thirst as well as increase stamina. Though these bushmen probably rarely thought about dieting (if ever), they were using an herbal natural remedy that would eventually be desired by dieters around the world!

Hoodia and Weight Loss

Hoodia is available in several forms: Hoodia Gordonii diet pills, Hoodia Balance, and Hoodia Chaser (liquid form). When taken, Hoodia signals to the brain that you are no longer hungry or thirsty. This signal takes place because of Hoodia's ingredient P57. P57 signals are similar to those of glucose, but much stronger. So, the appetite is suppressed at longer intervals.

Benefits of Hoodia

Hoodia offers many benefits to the weary dieter. It is a natural weight loss product and can be bought online or off-line without a prescription. This enables the dieter to buy several months' supply or even a year's supply without paying for ongoing doctor visits for diet pill prescription refills.

Being a natural weight loss supplement has other advantages as well. Hoodia, if bought in its pure natural form, does not contain the harmful chemicals contained by many other prescription or over-the-counter diet pills. For those who are inactive and have a difficult time controlling their appetite, Hoodia offers the sense of control in that it tells the brain that no food is needed so the person can concentrate on other things.

Hoodia also naturally enhances one's mood and increases stamina. The dieter may feel a burst of energy and have a desire to be more active than normal. This, in turn, helps in the process of losing weight as well.

Hoodia Tips for You

While taking Hoodia products, it is recommended that you consume plenty of water and other liquids to prevent dehydration. The thirsty "feeling" may not be there, but your body still needs adequate amounts of liquids. Also, when those hunger pangs do arrive, eat healthy, well-balanced meals to give your body the vitamins and nutrients it needs. This will also enhance your weight loss and give you the energy you need to carry on daily tasks.

Before buying a Hoodia product, research the product and company carefully to be sure it is Hoodia in its purest form. There is a wealth of herb information on the Internet. Check labels for "additives" or extra chemicals and ingredients. Buying Hoodia that has been enhanced with other chemicals could hinder your weight loss efforts and be harmful to your health.

As with any new medication or natural supplement, talk with your physician to be sure there are no health conditions that would hinder you from taking Hoodia. If you have high blood pressure, a heart condition, diabetes, or some other serious condition, then talk with your physician before trying Hoodia.

People are choosing herbal cures and natural health products over prescription drugs like never before. You can even search online to find an herbal natural remedy such as Hoodia, Provillus, and many others at discounted prices. Start fighting obesity today with Hoodia.

Everyday people waste their hard earned money on weight-loss supplements. They go to vitamin stores and natural food stores and walk out with bags of the newest "fat-burners". Most of these supplements and fat-burners do not work and they can have unwanted side effects.

If you want to lose weight and keep it off there are some supplements that can help. A one-a-day multivitamin, a calcium/vitamin D pill, a fish-oil pill, and green tea extract can help you shed pounds with no adverse side effects.

Multivitamins

You get most of your nutrients from carbohydrates. Vegetables, fruits, and whole grains are filled with vitamins, minerals, phytochemicals, flavanoids, and antioxidants that keep your body running well.

When you decrease your calorie or carbohydrate intake, you do not typically get all the nutrients you need. Taking a one-a-day multivitamin can help fill in the voids in your nutrition plan.

Calcium and Vitamin D

I recommend that everyone, especially women, take a calcium/vitamin D supplement. The combination of calcium and vitamin D can help you:

* Lose weight,
* Prevent osteoporosis,
* Decrease blood pressure, and
* Prevent cardiovascular disease.

Taking a calcium/vitamin D pill will supplement for what you are not receiving in your diet.

Fish-oil Pills

Fish-oil pills have polyunsaturated fats in them called omega-3 fatty acids. These "good" fats can help you:

* Lose weight
* Improve your cardiovascular health
* Decrease your LDL "bad" cholesterol
* Increase your HDL "good" cholesterol

To get the full benefits of omega-3 fatty acids, you should eat at least two servings of fatty cold water fish per week or take a daily fish-oil supplement that provides at least 600mg of omega-3 fatty acids

Green Tea

Green tea is filled with phytochemicals and antioxidants. These phytochemicals and antioxidants have many potential benefits, including:

* Boosting metabolism
* Decreasing your risk of cardiovascular disease
* Decreasing your risk of cancer

To boost your metabolism and lose weight you could drink four cups of brewed green tea every day. You may not like the idea of drinking multiple cups of tea everyday. Instead of drinking the tea, you can also take 500mg of green tea extract (standardized for EGCG) once daily.

The combination of a one-a-day multivitamin, a calcium/vitamin D pill, a fish-oil pill, and green tea extract can help you lose weight. Stay away from those over-the-counter weight loss pills. They are a big waste of money.

Please consult your physician, registered dietitian, or certified fitness professional before starting or changing your diet or exercise program.

Let me be honest here. Yes I was recovering from the depression caused by eating to much sugary stuff and was looking for my other packet of fries when by fiancée came down hard on me and I got a wake up call. Am sure you don't want to hear about my relationship issues so here is what I did to lose weight in 30 days.

I held myself back from eating the next packet of chips

I decided to cut the routine. Every time I felt like buying some fries and a pizza I would head on to the kitchen to cook a real meal and eat. I made sure there was always real food in the house so when the cravings set in I would eat something healthy.

I stopped going out for lunch

I realized that I ate more junk during my lunch breaks than any other time. So I started carrying a lunch box and avoided going to the stores during the lunch hour.

I stopped shopping on an empty stomach

Every time I went shopping with an empty stomach I would find myself buying a lot of junk. I don't know why but one day I went to shopping after a good meal and I bought good food. It made it easier for me to avoid junk food, as I had none near by.

I changed my eating patterns and started eating smaller amounts regularly

I started eating fewer portions more often and stopped the 3 BIG meals per day. At the time I was doing this, I didn't know much about metabolism until one of my friends told me about it.

I started sleeping longer

Fortunately for me it was not a busy month at work so I started sleeping the recommended 8 hours and made sure I kept my sleeping and walking up times consistent.

I started drinking lots of water

Every day in the mornings I drank two glasses of water and also at night especially when I felt hungry just before bed.

Many of us develop a little bit of a spare tire at some point in our lives. It can not only make us feel horrible physically, but emotionally as well. All we want to know is how to lose belly fat fast. This is one of the best techniques I have found to lose belly fat fast.

The first thing we need to talk about is what you call fast. This technique will give you a six pack within the next three months if you stay focused and disciplined and you will start to notice results in as little as one or two weeks. I have to tell you though, it takes work, focus, desire, and commitment.

The first thing you need to do if you want to lose belly fat fast is to cut back on your carbohydrates significantly. In fact, your diet should consist almost completely of meat, vegetables, and fruit. You need to completely cut out bread, pasta, sugar, and most certainly snacks of any type unless they are fruits or vegetables.

The second part of this technique is exercise. You will need to do between one and a half to two hours of cardiovascular exercise every day. This could be running or any other type of cardiovascular exercise you wish to do as long as it gets your heart beat up and keeps it up. You can break this exercise up into two one hour sessions if you wish. You can jump rope for two thirty minute sessions instead as jumping rope for fifteen minutes is equal to running for one hour.

This is the best technique for how to lose belly fat fast. As I said, it takes work and commitment. It is not one of the easiest techniques, however, it is one of the most effective techniques for how to lose belly fat fast.

Some of us would love to know how to lose chest fat. Especially some of us men who are unlucky enough to have man boobs. Here is a very powerful technique for how to lose chest fat.

The first thing you will need to do is take a look at your diet and exercise if you wish for this technique to work. You will need to really want to lose chest fat because it takes effort, work, commitment, and time. Unless you use a technique that allows you to eat whatever you wish, the only other option is to exercise and diet.

Let's start with diet. You will first want to cut back significantly, if not completely on your carbohydrates. This technique will allow you to completely lose chest fat and develop a six pack in as little as three months if done properly. Get rid of pasta, breads, sugars, snack food, and any other type of carbohydrates from your diet. In fact, the only foods you will be able to eat are meats, vegetables, and fruits until you are finished.

The second part of this technique is to exercise at least one and a half to two hours a day. You will need to do some sort of cardiovascular exercise that gets your heart rate up and keeps it up. Running and riding bike are some of the best options. You can break this up into two forty five minute to one hour sessions each twice a day if you wish, however, you will need at least one and a half hours of exercise a day combined with the diet we talked about before if you wish to lose chest fat.

Did you realize that there are actually particular foods that when used in combination make you give off fat burning hormones for rapid weight loss? Well, it's true. And the interesting thing is that these foods are most effective when eaten at certain key times of the day.

Hormones are like the chemical messengers of your body. They enter your bloodstream and deliver powerful signals to your organs and tissue. While they affect many of the body's functions such as growth and development, what is important for you in your quest for rapid weight loss is the fact that they help control your metabolism.

In that you want to be able to control these fat burning hormones you will be eating more than three meals a day. Not more food, just simply spreading your calories throughout the day.

I don't want to bore you with a science lesson so I'll just list a few of the hormones you've probably heard of:
• Testosterone and Estrogen
• Natural steroid and
• Glucocorticoids such as cortisol

One thing I should mention (and something many of the world's ancient culture already know) is that food is, for lack of a better word, medicine. That's why it is so important to have a specific and well-balanced diet that gives you the exact method of using these hormones in your effort for rapid weight loss.

By well-balanced I mean a proper combination of all three food types: proteins, carbohydrates, and fats. High Protein/Low Carbohydrate diets are all the rage now because proteins have such a great "thermic effect." In other words they have the ability to heat up your metabolism in order to help you burn calories. But the problem with diets such as the Atkin's diet is that they put you in serious risk for high blood pressure and high cholesterol.

If you are desperate to lose weight quickly, this technique is the best option you will find out there.

The first part of this process if you are desperate to lose weight quickly is to look at what you need to do with your diet. First of all, you will need to completely cut out carbohydrates. Focus on only eating meats, vegetables, and fruits. You will also want to only drink water and all natural fruit or vegetable drinks. Get rid of carbohydrates such as breads, sugars, pasta, and anything else you may eat that has carbohydrates in them.

The second part of this process if you are desperate to lose weight quickly is exercise. You will need to do one and a half to two hours of cardiovascular exercise every day. This could be running, jumping rope, or riding bike. What you choose to do is up to you, however, you will need to do something that gets your heart rate up and keeps it up. You can break this up into two forty five to sixty minute sessions each day, or you can do this exercise all at once.

This is a technique that works if you are desperate to lose weight quickly that takes commitment and discipline, however, it works extremely well. In fact, if you follow this technique to a t, I guarantee that you will have rock solid abs if not a six pack in three to four months. You will see results in as little as one to two weeks in your size and weight. Once you get to your desired size, you can get a little more relaxed with your diet and exercise and still maintain that size.