1. Eat Less, More Often:
You are able to lose weight without changing the amount or type of food you eat. If you simply change the timing and increase the number of your meals / snacks you will burn more calories. It is recommended that you eat 6 meals a day. Your daily meals should be as follows: Breakfast, Snack 1, Lunch, Snack 2, Dinner, and Snack 3. By spreading out your food you will require your digestive system to be working for a longer period of time, which will then burn more calories. Another benefit to this is rather than storing excess calories as fat after a large meal, you will be able to instantly burn a majority of your calories rather than storing them as fat.

2. Eat a Low Fat, Low Calorie Diet:
To lose weight and stay healthy you will need to eat some fat. It is recommended that the average person eat 40 grams of fat per day. Fat is stored directly on the body as fat before it can even be used for energy. By eating no more fat than is necessary you are preventing the excess storage of fat.

3. Eat Slower:
Your stomach requires 10-30 minutes before it can tell your brain that it is full. If you eat until you feel full, chances are you have been over eating for at least 10 minutes. By eating slower you can enjoy your food and recognise when you have eaten enough.

4. Eat for Necessity not for Pleasure:
The reason humans eat is to provide their bodies with enough energy to function. In today’s society we have forgotten the reason for eating. Most people eat because they enjoy the taste of the food they are eating or simply have a craving. You literally are what you eat. Eat all the food you need, but only eat for pleasure on special occasions as a treat to yourself.

5. Never Eat While Standing:
Eating should be an activity on its own. If you multi-task while eating by performing other activities such as watching TV or standing and getting ready for work, we tend to over eat. Sit and enjoy your food. Pay attention to what your body is telling you. If you’re too interested in a TV show while eating a bag of chips you’ll often over eat simply because you’re not listening to your body.

6. Weigh Yourself Once Per Week:
By keeping track of your weight you will be able to adjust your diet and daily activities before your weight gets out of control. Although you could weigh yourself daily, it is recommended only to weigh yourself once per week; as your weight can vary on a daily basis due to water consumption and digestion.

7. Exercise with a Partner:
If you have someone that is depending on you to meet them in the gym on a regular basis you will be less likely to skip workouts. Once you are in a workout routine is it easy to stick to it. Often people fall out of work out routines when they become too busy for one or 2 days and then have a difficult time getting back into the routine. A workout partner will also encourage you to work harder.

8. Maintain good Bowel Movements:
If food remains in your stomach for an extended period of time, your body will store more calories as fat. Most people are able to maintain regular bowel movements with fibre in their diets. Those looking to lose easy weight are able to use Colon Cleanse. You can try Colon Cleanse here for free.

By following these 8 simple tips you will be able to stop yourself from gaining any excess weight.

For example, a raw piece of celery has 5 calories. The energy that your body requires to chew and digest the celery is 6 calories. This means that eating the stick of celery results in a net loss of calories from your body weight!!! This theory implies that the more negative calories you eat, the more weight you’ll lose.

These types of negative calorie foods are great to be used as snacks because if the negative calorie theory is true, then you will never gain weight by eating these foods.

Negative Calorie Vegetables Include:

• Asparagus;
• Beet Roots;
• Broccoli;
• Cabbage;
• Carrots;
• Cauliflower;
• Celery;
• Chicory;
• Hot Chili ;
• Cucumbers;
• Garden cress;
• Garlic;
• Green Beans;
• Lettuce;
• Onions;
• Radish;
• Spinach;
• Turnips; and
• Zucchinis.

Negative Calorie Fruits Include:

• Apples;
• Blueberries;
• Cantaloupes;
• Cranberry;
• Grapefruit;
• Honeydew;
• Lemons/Limes;
• Mangos;
• Oranges;
• Papayas;
• Peach Pineapples ;
• Raspberries;
• Strawberries;
• Tomatoes;
• Tangerines;
• Turnips; and
• Watermelon.

Although we recommend reading every article you can find on how to lose weight, here we will provide you with a basic step by step process for you to learn how to lose weight.

Step 1
Set a short term goal for yourself that is realistic. If you have a lot of weight to lose break it down. Decide how long it would take you to lose all your weight and then divide the desired weight loss by the number of weeks you have at your disposal. For example if you want to lose 30 pounds in 3 months, you should set a short term goal of losing 2.5 pounds every week. Short term weight loss goals will keep you motivated. If you have a big hill to climb, you must start by putting one foot in front of the other.

Step 2
Start a regular exercise program. This is not as complicated as it may seem. Any activity that you do above and beyond your daily activities is an exercise. The most important part is that you set a program and stick to it. If you only have time to jog 10 minutes per day 6 days per week then do it! How intense your exercise program is depends on how badly you want to lose the weight.

Step 3
Think “calorie burn”. If you think about burning calories in unique and easy ways all day, every small activity you do could add up to an extra 500 calories burnt per day! Park at the farthest parking spot from the door and then walk. Take the stairs rather than an elevator. Drink water or a diet soda rather than your usual drink.

Step 4
Eat healthy low calories foods. Foods such as salad (without dressing), celery, pickles, cucumbers, skinless chicken breast and tuna will fill you up and not cost you a lot of calories. The more healthy food you eat the less hungrey you will be. If you are less hungry your chances of eating fattening foods decreases.

Step 5
Eat Often but little. Eat up to 6 small meals a day if possible. The reason people over eat is because the time periods between breakfast, lunch, and dinner is way too long. By the time you get to eat your meal it has been six hours since you last ate and your body is starving. Your body will then be more likely to store fat and you will eat more. People eat more when they are hungry. A hungry person eats so fast that their body does not have time to tell them when they are full until it is too late and they are stuffed because they over ate.

Step 6
Decrease your portion sizes. Your stomach is the size of your fist. If you are eating more food than that size your stomach stretches to hold it. This is why it is important to eat many small meals per day.

Step 7
Plan your meals ahead of time. If you know what and when you are eating for your next meal you are less likely to grab a fast high calorie snack.

Step 8
Make it easier to eat healthy than it is to eat unhealthy. Stock your kitchen with healthy foods and snacks. The food that is quickest and easiest to grab is usually what you will eat.

Step 9
Keep a calorie journal to make sure you are not over eating. You control your diet. Don’t let your diet control you.

First Weight Loss Method:
Burn more calories than you consume.
This method can be achieved through either diet or exercise. The fastest was to lose weight with the traditional means of weight loss is by combining diet and exercise.

Read More to Learn the Basic Rules of Weight Loss

Second Weight Loss Method:
Use Weight Loss Supplements to Burn Fat Fast
This is the method that Chantal used when she talks about the fastest way to lose weight. There are thousands of weight loss drinks, pills, and powders on the market that will help you lose weight by:

• speeding up your metabolism
• flushing waste from your body
• giving you more energy
• blocking fats
• blocking carbs
• relieve bloating
• get rid of hunger cravings for food
• etc.

Read More on the Fastest Way to Lose Weight

It is easy to over eat when you do not know how many calories are in certain foods. Also food are usually labelled in small portions, causing the consumer to believe there are less calories in the item. If you keep a Calorie Journal it allows you to make sure you will only eat the desired number of calories per day. This also allows you to “save” calories if you know that your dinner will require more calories than your lunch.

How to Make a Calorie Journal

Calorie Journals do not have to be fancy. It can be a small note book or even a piece of paper. Although the most important information to record in a Calorie journal is the amount of calories or kilocalories in a food. It’s also very useful to record the following:

• Calories
• Fat
• Carbohydrates
• Protein

Once you have perfected your diet to the point that you are consuming your desired amount of calories and losing weight while not feeling hungry all day, you will want to start paying attention to what type of food is entering your body.

Are Calorie Journals Only for Beginners?

No! Even professional athletes use calorie journals. It is a fun and easy way to take control of your diet and realize exactly what you are consuming. When you are forced to account for every calorie, you will think twice before cheating on your diet. If your calorie journal proves to you that there are the same amount of calories in 3 large baked potatoes as there is in one chocolate bar, you will think twice before cheating.

It is suggested that when trying to lose weight, you should only weigh yourself once per week. If you weigh yourself on a daily basis it may become discouraging because a person’s weight can fluctuate up to 10 pounds throughout the day. You’ve probably noticed that when you weigh yourself in the morning you weigh a lot less than before bed. The reason for this is because of all the food and water you have consumed throughout the day.

Water Weight

The average person is suppose to consume 8 glasses of water per day. This amount of water weighs 4.4 pounds! So if you get on the scale at the end of the day and noticed that you’ve gained weight since the morning don’t be worried. The weight gained could be either water weight or undigested food.

Weight from Undigested Food

Some people go days without having a proper bowel movement. This causes those people to hold all the waste in their bodies for extended periods of time. Not only is this unhealthy but it will also cause you to weigh more and feel bloated. A solution to this is using Colon Cleanse.

The Best Time to Weigh Your Self

The best time to step on the scale is in the morning after you have gone to the toilet and before you eat or drink anything. This will give you a more constant weight which you can use to compare weight gain or loss with in the future.

BMR Calculation Formula

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

Women:BMR = 65 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

What is a Basal Metabolic Rate?

The Basal Metabolic Rate is the amount of energy, measured in calories, burnt while your body is at rest in a neutrally temperate environment while the digestive system is inactive. The calories burned for this purpose are allowing your vital organs such as your brain, heart, and lungs to function. A person’s BMR usually decreases as they age and with the loss of body weight. The best known way to increase your BMR is to add lean muscle mass to your body. Adding fat weight to your body would also increase your BMR but would counterproductive for weight loss. It was once believed that aerobic fitness could increase a person’s BMR, but this has been proven untrue. No correlation exists between them.

Why do I need to know my BMR?

Your Basal Metabolic Rate determines how many calories your body burns to survive. This number of calories determines how many calories you can eat without gaining weight. Although you can still lose weight without knowing your BMR, knowing how many calories you burn per day allows you do determine how many calories you should eat to either lose or maintain your current weight.

What about calories burn from daily activities?

Every activity you perform during the day burns calories. These activities include walking to the bathroom, standing rather than lying down or exercising by running 2 miles. To know how many calories your body burns, in total, per day , you will need to add your BMR to your calories burn from activities.

It’s not Hard! Here’s why:
The average person burns 2,000 calories per day just staying alive performing functions such as breathing and digesting.

Is it Hard to Lose Weight?
Some people have an extremely difficult time losing weight when the method behind the reason for weight loss is quite simple. In this article we will concentrate on losing fat weight from the body. Although it is physically impossible to lose only fat weight, the majority of weight that is lost when following a healthy diet, weight loss routine or the 3 Step Process will be fat.

To lose weight you don’t need any pills or products. To lose weight you don’t even need to exercise; although exercise will accelerate weight loss and is highly recommended for faster results. The most important thing to remember when trying to lose weight is that you must burn more calories than you consume.

Burn More Than you Consume
I know what you’re thinking. How can you burn calories without exercise? Well, the body naturally burns calories keeping you alive and even more calories to perform daily activities.

How many calories do I burn in a day without exercise?
Every person will naturally burn a different amount of calories per day based on the following factors:

• Weight
• Height
• Gender
• Fitness Level
• Current Eating Habits
• Daily Activities

The harder the body has to work to survive and complete tasks in a day, more calories will be burnt during that day. So for example a 400 pound male would burn more calories than a 120 pound female simply because it is more difficult to carry around 400 pounds of body weight all day than it is to carry around 120 pounds. Additionally males burn more calories than females. In another example a sport athlete will burn fewer calories than a couch potato if they are both performing a difficult activity. The reason for this is because the athlete’s body is used to performing difficult activities and therefore requires less effort to perform the same activity. Less effort means fewer calories required to be burnt. This example is the same for the role eating habits plan in calorie burning. A person who is constantly providing their body with the proper amount of nutrition will burn more calories than a person who starves themselves for either short or long periods of time. (A short period could be as little as 8 hours). The reasoning behind this is because when the body is uncertain when it will receive more food it will store as much of the food it does receive as fat. Then when it is required to burn calories it will burn as few calories as possible to complete the task because it wants to conserve as many calories as possible. The body does whatever it needs to do to survive and often that means storing fat and not burning as many calories as possible. The final example of non-exercise calorie burn comes when comparing a couch potato who drinks lots of water, sits up while watching TV and has a broken remote control. This person will burn more calories than a couch potato who doesn’t drink much water, lies on the couch and never gets off the couch to change the channel. The reason for this is because he doesn’t burn the extra calories by sitting up, feeling up his glass, going to the washroom, or changing the channel.

Calculate how many calories a person burns per day
First Calculate your BMR. BMR stands for Basal Metabolic Rate. A persons BMR determines the amount of calories your body needs to burn to function normally. These functions include breathing, digesting and so on…

Calculate your activity level. Use an exercise calorie calculator to determine how many calories you burn performing daily activities of your choice such as sitting, sleeping, walking, and exercising ect.

Once you have these two calorie burning totals add them together and you will know how many calories you require to maintain your body. If you eat exactly that amount of calories you will not gain or lose any weight. If you eat more calories than is required then you will gain weight. By eating fewer calories than you require you will lose weight. Be careful though, there are ways that you can actually gain weight while eating the proper amount of calories. These horrible gains come from eating before bed and eating too few meals per day or too large of a meal in one sitting.

BMR + Calories Burned = Total Calories Needed

Calories You Eat – Total Calories Needed = Weight Gain or Loss

Lose 1 Pound Every Week
By making just a small change to your life, you could lose 1 pound every week.
Eat one less cookie, take the stairs rather than the elevator, walk instead of drive ect.

Example:
Jessica wants to lose weight. Her BMR is 1500 calories and every day she is able to burn 1200 calories with simple activities. If she wanted to maintain her weight she would need to eat 2700 calories. All she needs to do to lose weight is eat less than 2700 calories per day. If she ate 1500 calories each day she would burn 8400 calories per week. That means she would lose 2.5 pounds every week!

If losing weight the natural way is too slow for you, then you may want to look into the fastest way to lose weight.