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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Unhealthy dieting can result in numerous undesirable consequences. Going on an extremely low-calorie diet that is devoid of necessary nutrients can not only sabotage your dieting efforts in the long run, but it often results in unintended health consequences as well. Here are five consequences of unhealthy dieting.

1. Binge Eating

Unhealthy dieting can result in feelings of deprivation. If you cut your calories excessively, eliminate all of your favorite foods and eat very little food that delivers much needed nutrition, the consequence is often a need to make up for everything you missed out on.

Binge eating is sometimes the outcome of having gone too long without necessary nutrition and calories. If you consistently skip meals when on a diet, it is possible to feel deprived and eat many more calories late at night, especially if you’re unable to fall asleep from intense hunger.

2. Muscle Loss

Unhealthy dieting practices that don’t incorporate enough protein can lead to unwanted muscle loss. Your body needs protein to build and repair tissues, and carry out a large number of processes. When you don’t consume enough protein in your diet, your body will consume its own muscle mass.

3. Fatigue and Nausea

Some unhealthy dieting practices involve extreme calorie reduction. Juice fasts where you go for weeks without consuming solid foods often result in undesirable side effects. Fatigue, nausea, dizziness and headaches are common consequences of these unhealthy diets.

4. Eventual Weight Gain

The challenge with unhealthy diets is that they usually cannot be sustained in the long term. You may be able to survive on a short term basis on an extremely low-calorie diet, but eventually you will have to resume eating regular meals. When you go on an extreme diet, you don’t have the opportunity to gradually develop habits that will sustain you in the long haul.

It is much healthier and you will see greater results in the long term if you adjust your diet gradually. Instead of cutting thousands of calories on a daily basis, find ways to cut a few hundred calories each day. Combine that with daily exercise. When your body has energy, you can be more active and exercise will develop your muscles, which helps to burn off even more calories.

5. Challenge to Mental Health

Unhealthy dieting is challenging for your mental health. Many people feel grumpy and irritable when they are hungry. Not getting enough calories, not having enough energy to carry out daily tasks, feeling dizzy and nauseous can all combine to push some extreme dieters into feelings of deep sadness or even depression.

The best way to avoid the consequences of unhealthy dieting is to establish healthy eating patterns. Do this gradually. Identify aspects of your diet that you want to change and work on one component at a time. Reduce calories gradually. Exercise more. Address your emotional needs. Over time, you will see the pounds fall off and stay off in the long term.

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