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20 Simple Ways To Lose Weight

By Isaac Barber  |   Submitted On September 16, 2014

Many of us want to get into shape and lose weight, but between the insane amount of diet plans out there and everyone telling us do this, do that, and you will shed the fat and get into the best shape of your life, we tend to get overwhelmed, frustrated, and we tend to give up quickly. So, let's start out with 20 simple ways to lose weight.
1. Make goals
Take out two pieces of paper. Write, "One Month Goals," on the first sheet and "One Year Goals" pen the other. Then, for each, jot down ten goals you want to achieve in the first month and for the first year. After you have your list of goals for each, repeat the words, I can and I will, then read your first goal out loud. Keep repeating I can and I will, followed by reading each goal out loud.
2. Stay away from fad diets
Fad diets don't work! I think most of us already know that.
3. Eat 5 to 10 meals per day
Eating 5 to 10 small meals per day increases metabolism and builds muscle quicker. (See Do Resistance Training)
4. Do resistance training
What is meant by resistance training? It means don't just walk for 15 minutes a day and expect to lose weight! Lift weights, use an exercise band, or use a couple of cans of soup, as long as some sort of resistance is used to build muscle. Why? Because muscle burns fat!
5. Drink plenty of water
Consume at least 8 glasses of water every day.
6. Consume plenty of protein
Eat at least as many grams of protein per pound. So, if you weigh 180 lbs., consume at least 180 grams of protein.
7. Cut down the carbs
Don't count every little carb you eat! Be reasonable and make it a point not to eat a half a box of rice with lunch and dinner.
8. Drink a large glass of water with every meal
This will make you feel fuller faster.
9. Don't deprive yourself of sweets
Reward yourself! Have one cookie as a reward and to curb the sweet tooth.
10. Do 10-45 minutes of cardio
Anything that makes you move, do it for 10-45 minutes a day.
11. Plan your workouts
Set a time each day for each workout.
12. Stay off the scale
Weigh yourself once a week at the least.
13. Avoid soda
Everyone knows soda is not the best workout protein drink!
14. Find a partner to encourage yourself
15. Avoid fried foods
Grill or boil your meat.
16. Do cardio in the morning
Do your cardio workout, or one of your cardio workouts, in the morning before breakfast. Your body will use fat for energy, instead of food.
17. Plan your meals
If you go grocery shopping weekly, plan each healthy meal and avoid buying junk food!
18. Take one day off per week
Do not burn yourself out! Set aside one day a week to rest. Keep your diet, but relax and forget about resistance training and cardio for one day!
19. Don't over exercise
Do not attempt to lift weights 3 times a day! Your muscles need rest. Only perform resistance training 3 days a week, taking at least one day off in between workouts.
20. Never give up
Stick with it and you will receive amazing results!

Isaac Barber is a Certified Personal Trainer and an expert in teaching others to achieve their weight loss goals.

Get his free at home weight loss workout video at http://WLWO.info

Article Source: http://EzineArticles.com/?expert=Isaac_Barber

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Not all types of diet support are helpful. In fact, some can actually harm your health. Some diet pills, weight loss programs, dieting forums and even negative relationships offer the wrong type of support. It’s important to be aware of these negative substances and influences, and avoid them as much as possible.

Diet Pills and Your Health

Many diet pills undergo no FDA oversight. When you take them, you risk a wide range of health problems. Some of the side effects associated with harmful diet pills include organ damage, heart problems, breathing issues, anxiety and addiction. Always consult a medical professional before taking these substances. You want to make sure that they do not contain harmful ingredients. It is also important to limit your intake of such products, as excessive amounts of unnatural substances can lead to health problems.

Unsound Weight Loss Programs

Negative diet support can also come in the form of unsound weight loss programs. You might find yourself preached to by individuals who do not have adequate knowledge of nutrition nor knowledge of what it takes to keep the human body in optimal health. You can easily detect these types of programs because they usually push you to avoid entire food groups, drink all of your meals and/or consume very few calories. A healthy weight loss program will advocate well-balanced meals and encourage you to avoid extreme measures.

Unhealthy Dieting Forums

Online dieting forums are often very healthy venues for getting your questions answered and finding others who can relate to your challenges and dieting triumphs. There are, however, certain groups that you will want to avoid. Some sites are out to sell products or services and attract people with eating disorders. These types of forums often contain negative peer pressure.

Competitive Friends and Diet Support

Good, supportive friends can offer a very healthy form of diet support. Some individuals, however, can be overly competitive. If you share your dieting progress with a friend or loved one only to find that they belittle or one-up you, it may be time to seek out more supportive friends. You do not want to place yourself in a position of always feeling that you have not done enough. Or worse, you don’t want to feel pressured to go on an extreme diet or exercise too much just to impress your friends. This can be very challenging for both the mind and the body.

Healthy diet support usually consists of activities and interactions with people who encourage you and deliver sound weight loss practices. Seek out weight loss forums, support groups and dieting programs that pay attention to all aspects of health. You will know that you are getting the right diet support when you experience gradual weight loss, feel healthy and find yourself surrounded by people who recognize and applaud your efforts.

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Related posts:How to Find a Weight Loss Support Group3 Types of Weight Loss Support GroupsHow to Decide if Weight Loss Support Groups are for YouThe Best Weight Loss Support Groups for your LifestyleDiet Support: Why Friends Can Help You Lose Weight

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Vitamin A is essential to the diet due to the countless functions it performs in the body. It plays crucial roles in vision, and in the normal proliferation and maturation of skin cells. A deficiency of vitamin A has severe consequences

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If you are a meticulous dieter, you don’t want to be surprised by sudden weight gain. It often comes as a nasty shock and disappointment when you step on the scale, expecting a reduction in pounds, only to discover that you have gained a couple more. While overeating and lack of exercise are often blamed as causes of sudden weight gain, it is equally important to consider other causes. For instance, certain phases in life could lead to sudden weight gain due to dietary adjustments needed to meet the demands and stresses of these periods. Some of these phases include puberty, marriage, pregnancy, middle age and menopause. An increase in food intake is required by the body to cope with growth and development, stress, and in the case of pregnancy, the growth of new life inside the womb and the preparation for birth. If you are prone to having sudden weight gain, then you should know what might cause it. By knowing the cause, you can take steps to prevent it.

Recognize the Dietary Patterns

Be aware of dietary patterns during specific life phases. During puberty and as you grow older, an increase in food intake will help your body to adjust to the stresses and demands that are imposed upon it. Always allot time for exercise to ensure the burning of excess calories.

Eat Healthy Foods after Pregnancy

After pregnancy, you should eat more healthy foods such as fruits and vegetables, fish, lean meats and whole grains. Your postpartum body has the tendency to accumulate excess calories as though you were still pregnant. Exercise will not only help you lose weight, but also prevent unwanted weight gain.

Monitor What You Eat

As you age, especially if you are a woman in the menopausal stage, you become more prone to sudden weight gain as your body’s metabolism begins to slow down. Therefore, you should eat more healthy foods and be physically active more often. It may also be necessary to keep a food diary to monitor your intake of food.

Seek Medical Treatment

There are also cases in which sudden weight gain cannot be explained by changes in eating and exercise habits. In these cases, it may be necessary to seek medical consultation to check for any diseases. One good example of a medical condition that is most often mistaken for weight gain due to increased food intake is edema. Edema

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Using a salt substitute is recommended if you have been advised to lower your sodium intake. The most common salt substitute is one that mimics table salt, both in taste and appearance. But, instead of sodium chloride, it uses potassium chloride as the main ingredient. While you may not be getting enough potassium on a daily basis, too much of it is also harmful, especially if you are already suffering from kidney, heart or liver disease and diabetes and are unable to get rid of excess potassium.

Salt substitutes are not limited to salty tastes. In fact, it can be anything to enhance the flavor of food. The most logical replacements are herbs and spices, which when mixed together offer a better alternative to salt. More importantly, most of these ingredients are known to contain nutrients that are beneficial to the body and often help manage your weight.

Less Salt Leads to Less Fat

The one basic taste that adds flavor to foods is saltiness. However, you unknowingly consume more salt, or sodium chloride, especially if your diet is made up of processed or

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