Arsenic In Apple And Grape Juice Why We Should Avoid It Anyway!

Apple juice is high in sugar and should be saved for special occasions - like making toasts!
Also water it down with bubbly or filtered water.

Follow Foods For Long Life on FACEBOOK ! 

Latest Food Safety Issue
Consumer reports magazine tested 88 samples of apple and grape juice from grocery store shelves. Ten percent of them had arsenic levels that exceeded 10 parts per billion, the U.S. federal drinking water standards. Most of the arsenic was inorganic which is a known carcinogen that has been linked to bladder, lung and skin cancer. Twenty five percent of the juice samples also exceeded the 5 parts per billion level for lead.


Arsenic - Not the Real Issue
The associated press ran an article yesterday reminding us that its not the arsenic in the apple and grape juice we should be worried about. Im not saying that we shouldnt be concerned that the juice industry is supplying products with dangerous carcinogens. I am just agreeing with the main point of the article which is:
THE SUGAR IN THE JUICE IS THE REAL DANGER!
So instead of giving your children juice, give them a piece of fruit. Pop some apple or orange slices or grapes in their lunch sac instead of a juice box. Not only does the whole fruit provide fewer calories and grams of sugar, it also provides 3 to 6 times the fiber. The fiber in the fruit will stabilize their blood sugar instead of spiking it. If youre at home sipping wine with your spouse and the kids want a "special" drink too, give them bubbly water with just a splash of juice. 


The Numbers
Since most of you will agree that sugar in excess quantities is bad for your kids, I need not dwell on that. I will, however, show you why fruit is so much better than its juice.


* 1 cup of apple slices has only 1/2 the calories, 5 times the fiber and less than 1/2 the sugar as 1 cup of unsweetened apple juice!

1 cup of unsweetened apple juice has:
114 calories, 1/2 g fiber and 24 g sugar.
1 cup apple slices has:
57 calories, 2.6 g fiber and 11 g sugar.

* 1 Navel orange has only 62% of the calories, 6 times the fiber and 57% of the sugar as 1 cup of unsweetened orange juice!

1 cup of unsweetened orange juice has:
112 calories, 1/2 g fiber and 21 g sugar.
1 navel orange has:
69 calories, 3.1 g fiber and 12 g sugar.

* 1 cup of grapes has 1/3 fewer calories, 3 times the fiber and 1/3 less sugar as 1 cup of unsweetened grape juice! Frozen grapes can be a real treat and a great low calorie dessert but be aware that for young children, these could be a choking hazard. 

1 cup of grape juice has:
152 calories, 1/2 g fiber and 36 g sugar.
1 cup grapes has:
104 calories, 1.4 g fiber and 23 g sugar.

Another Advantage of Eating the Whole Fruit
Besides having more nutritional value and less sugar, eating the whole fruit should make you feel safer. Safer because you can see what you are eating! You can tell the fruit is fresh and clean. We dont know the condition of the fruit that goes into making juice. Of course, we can assume the best apples and other fruits are sold as fresh produce. The ones that fall off the trees and have dents and worms (what a disgusting thought) are probably the ones that end up in the juice!  Add to that the fact that 83% of the apple juice sold in the U.S. is produced in other countries, (60% of which is from China), where we have little control of their food safety practices. I think Ill stick to eating nice local apples.


How to Get Kids to Eat Fruit
Eating fruit is all about convenience. I would never think of biting into an apple when I was at work. But every morning my husband put a little bag of sliced apples in my Hello Kitty power lunch box and I munched on them all morning. I would bet that your kids are the same way. If you stick an apple or an orange in their lunch box, theres a good chance that it will still be there when they get home. But apple slices, peeled orange slices and grapes plucked and ready to eat might get more attention!


So you and your children should enjoy juice as an occasional treat, not a daily beverage. Dilute it with filtered or bubbly water and use it more as a flavoring. Skip the juice boxes in the lunch sac and put in sliced, peeled or plucked fruit for your child to conveniently enjoy!

Losing Weight Is Easy Staving It Off Aint A Lesson in High vs Very High Energy Restrictions Whats More Effective

If you tried to follow all the "good advice" you can find on the Internet and in the myriad of diet books and ebooks, I can guarantee that you are going to get fatter, not leaner. When it comes to dieting, there is after all nothing worse than doings things by halves... but is this also true for cutting your energy intake by half?

Ok, I freely admit that I have tricked you. Despite the fact that the study at hand is a randomized human study, it is possible that it is not 100% relevant for all of you. After all, the subjects in Lisa M. Nackers, Kathryn R. Middleton, Pamela J. Dubyak, Michael J. Daniels, Stephen D. Anton and Michael G. Perris latest experiment were not exactly as lean as I would expect most of you are (this reminds me that I wanted to put up a questionnaire).

In other words, the subjects were obese. Whether the fact that they were also female is as grave a difference is something I cannot tell, but in view of the fact that this makes weight loss even harder, I would say its probably not much of a problem if you are a man (and lets be honest, dont we all have a female friend who is constantly complaining about her weight, guys?)

Inspite of a mean BMI of 37.84kg/m², the relative results of this study will probably apply to a lean person, as well. In other words, if the women in the study at hand were randomized to consume either 1,000 or 1,500 kcal/day per day, I would suggest that a lean man / woman with much lower fat reserves to draw on should never go below 1,500 / 1,200 kcal/day.

So, this is not you, but the results are still intriguing

The important question was and still is now: Whats more effective? A high, or a low caloric deficit? As a seasoned SuppVersity student, you will be aware that the "grazing approach to lose weight" in the course of which you reduce your calorie intake by only 5%, to make sure that (a) its not getting to hard for you, or (b) you are not losing any muscle, will fail miserably and can result in serious deteriorations of your body composition (learn more). But what about the alternatives? Which of them, i.e. the -50% or the -25% diet, is appropriate for the obese ladies and which could be a model for yourself?

No exercise = not necessarily negligence: I know, for physical culturists like you and me, it sounds hilarious that the subjects were not encouraged to actually work out. If we are honest, we all know that this would have been the first thing the participants dropped in the unsupervised phase II of the study. I was thus not negligent to tell the subjects to simply follow the 10,000 steps per day approach as it is recommended by Donelly et al. in their often-cited 2009 ACSM Position Stand.

We know from previous research that lifestyle interventions are capable of inducing weight reduction of 7-10% and corresponding decreases in risk factors for heart disease and diabetes within weeks (DPPRG. 2002; Look AHEAD Research Group. 2010; Butryn. 2011).

"Get Your Protein, Veggies & Fruits and Get Them Regularly: High(er) Meal Frequency (6 à Day) + High(er) Protein Diet Support Weight & Fat Loss on a Diet " | learn more

"Nonetheless, behavioral changes initiated during lifestyle treatment often are poorly maintained and regaining of lost weight is common, thereby diminishing health benefits of weight loss. As a variety of biological and environmental influences make it difficult to maintain large dietary changes, a number of researchers and professional organizations have proposed a ‘‘small change’’ approach to weight management, arguing that small sustainable changes will produce better long-term weight control than larger changes that are unlikely to be sustained.

Alternatively, other researchers have observed that larger initial dietary changes, and the greater, more rapid weight losses they produce, are more likely to reinforce the weight-change process and lead to better long-term weight-loss outcomes." (Nackers. 2013)

In other words, as of now, its mostly a question of faith, not one of scientific evidence, whether you answer my previous question in favor of the "small change" or the "massive reduction" approach.

Fast and hard, or slow and steady? How would you like it?

Ah, well... this is of course before youve taken a look at the results of this 12 months dietary intervention, of which the researchers speculated that it would demonstrate greater short- and long-term weight losses, and higher rates of weight loss in the metabolically relevant >5% body weight region in the 1,000kcal/day vs. 1,500kcal/day group.

If you do now finally take a peak at the actual results after 6 months with group-care (supervision) and the subsequent unsupervised 6 months "weight maintenance" (mind the inverted commas ;-) phase, what would you tell your chubby female friend shed do? Cut back drastically or moderately?

Figure 1: Weight loss in the supervised (0-6m) and unsupervised (7-12m) of the study; the %-values indicate the relative difference between the 1,000kcal and the 1,500kcal diets (Nackers. 2013)

If we go by the results of the study at hand, the answer probably is: "Cut back drastically." Someone who is, unlike the ladies in the study at hand, not putting his health at risk if he maintains his current body weight, would yet probably be better off running a "moderate" caloric deficit of 25-30%. This could help him or her minimize the dreaded "fat rebound".

I mean, despite the fact that the post-diet weight gain in the study at hand was less pronounced than the average Internet craze about "yoyo"-dieting would suggest, any form of uncontrolled weight gain after weeks or months of serious dieting could potentially raise your body fat levels to previously unexpected new heights.

You can learn more about dieting at the SuppVersity

Chronic Dieting
➫ Fat Athletes

Diet Down to Below 5% BF

Overtraining & Undereating

Calculate your Energy Intake!

Half As Heavy, Twice As Fat!

5% Energy Deficit Makes You Fat!

For someone who was lean, when he or she started out dieting, the endless circuits of "cut back drastically" <> "gain fat rapidly" certainly entail the risk of making the highly undesirable transition from having a small gut, but enough muscle to make up for that (metabolically), to having the same or even a bigger gut, but no muscular metabolic currency to balance it. That this is very bad news for both your health and sex-appeal is something I shouldnt have to tell you, right (learn more about skinny fats).

 You cannot program weight loss for all!

Even in the study at hand, we can find evidence for one of the fundamental messages researchers who are dabbling with diet and nutrition appear to be too afraid to tell their financiers: There is no magic formula. It is thus not surprising that Nackers et al. observed that a "subset of participants may not benefit from this level [1,000kcal only] of, baseline caloric" (Nackers. 2013) intake.

When we look more closely at the underlying reasons, it becomes clear that the baseline energy intake, which is - even in the morbidly obese - a(n allegedly unreliable) gauge of the basal energy requirements of an individual determined, whether the high caloric deficit worked, or sucked: 

"Breakfast Keeps You Lean" Myth or Mystically True?" | find out

"Participants with high baseline caloric intake ( 2,000 kcal/day) regained more weight during months 7-12 if assigned 1,000 kcal/day than those with low baseline caloric intake (<2,000 kcal/day).

For individuals who consumed high levels of baseline calories, the prescribed intake of 1,000 kcal/day required a reduction in energy consumption of 50% or more — a level that may be unsustainable long term." (Nackers. 2013)

In their discussion of the results, the authors rightly point out that "this findind holds important treatment-matching implications" - implications, every Suppversity reader has been aware of for years:

"At the start of lifestyle interventions, participants reporting high baseline calorie levels may benefit from energy prescriptions based on either a percentage of their baseline intake (e.g., 25-50% reduction) or a projected amount of weight change per week (e.g., 0.50-0.75 kg) rather than a fixed energy intake, such as 1,000 kcal/day." (Nackers. 2013)

With their last suggestion, i.e. the formulation of a "less restrictive calorie goal" for a phase of "extended care treatment" that would be "gradually moving participants from 1,000 to 1,250 to
1,500 kcal/day" that would also allow for one or another "cheat" by providing "acceptable intake goals" instead of inflexible calorie values, Nackers, Middleton, Dubyak, Daniels, Anton, and Perry eventually formulate a bottom line to their study that should look vaguely familiar to all of you for whom this is not the first visit to the SuppVersity.

I am not sure, if you all remember that, but the energy deficit Adelfo Cerame Jr. ran during the contest preps he logged, here at the SuppVersity (read them), was always in the 15-30% range. His success would confirm my previous statement that the "radical approach" (-50%) is only appropriate for those of you who still have a very long way to go.

Bottom line: If you asked me if we can learn something new from the study at hand, I am reluctant to say "Yes, we can!". The notion that obesity requires rapid weight loss even if that implies a larger post-intervention weight (re)gain should after all not be news to any of you.

The experimental confirmation that the weight rebound does not (necessarily) ruin an obese individuals weight loss success, on the other hand, is news. It would argue in favor of an aggressive dietary intervention and - as the scientists point out in their discussion of the results - a staggered return to a lower caloric deficit in the months to come. I mean, despite the upheaval about  Abercrombie & Fitch not offering "plus size" clothes, one thing should be 100% clear: 90kg, which is the average weight of the ladies in the 1,000kcal group after 6 months, is not a normal body weight for a 145cm tall 52 year old woman, right?

References:

• Butryn ML, Webb V, Wadden TA. Behavioral treatment of obesity.Psychiatr Clin North Am. 2011;34:841-859.
• Donnelly JE, Blair SN, Jakicic JM, Manore MM, Rankin JW, Smith BK. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Med Sci Sports Exerc. 2009;41:459-471.
• Diabetes Prevention Program Research Group. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin.N Engl J Med. 2002;346:393-403.
• Nackers LM, Middleton KR, Dubyak PJ, Daniels MJ, Anton SD, Perri MG. Effects of prescribing 1,000 versus 1,500 kilocalories per day in the behavioral treatment of obesity: A randomized trial. Obesity (Silver Spring). 2013 Dec;21(12):2481-7. 
• The Look AHEAD Research Group. Long-term effects of a lifestyle intervention on weight and cardiovascular risk factors in individuals with type 2 diabetes mellitus. Arch Intern Med. 2010;170:1566-1575.

Lose Weight Fast How to Do It Safely

Working on weight loss? Then you probably want results -- fast. Let me save you some time: skip the fad diets. Their results dont last. And you have healthier options you can start on -- today!



You can safely lose 3 or more pounds a week at home with a healthy diet and lots of exercise, says weight loss counselor Katherine Tallmadge, RD.
How to Lose Weight Fast

If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds.

If you want to lose weight faster, youll need to eat less and exercise more.

For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. Its very important not to cut calories any further -- thats dangerous.

Limiting salt and starches may also mean losing more weight at first -- but thats mostly fluids, not fat.

"When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started," says Michael Dansinger, MD, of NBCs The Biggest Loser show.

Diets for Fast Weight Loss

Dansinger recommends eating a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For rapid weight loss, he recommends focusing on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.

Here are more tips from Dawn Jackson Blatner, RD, author of The Flexitarian Diet :

• Eat vegetables to help you feel full.
• Drink plenty of water.
• Get tempting foods out of your home.
• Stay busy -- you dont want to eat just because youre bored.
• Eat only from a plate, while seated at a table. No grazing in front of the fridge.
• Dont skip meals.

Keeping a food journal -- writing down everything you eat -- can also help you stay on track.

"Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss," says Bonnie Taub Dix, MA, RD, author of Read It Before You Eat It .

Besides jotting down what you ate, and when, you might also want to note how you were feeling right before you ate it. Were you angry, sad, or bored? We often focus so much on foods and calories, but our emotions are a huge part of our eating habits.

If you see a persistent pattern in your emotional eating, please consider talking to a counselor about it. They can be a big help in finding other ways to handle your feelings.

Any diet will do say researchers if you stick to it

All diets - from Atkins to Weight Watchers - have similar results and people should simply pick the one they find easiest, say researchers.

The study, published in the Journal of the American Medical Association, analysed data from 48 separate trials.

The Canadian team concluded that sticking to a diet was more important than the diet itself.

Obesity experts said all diets cut calories to a similar level, which may explain the results.

Diets go in and out of fashion on a regular basis, with a current debate around the relative benefits of low carb and low fat diets.

All the same

Scientists at McMaster University in Ontario and the Hospital for Sick Children Research Institute in Toronto analysed data from 7,286 overweight dieters.

The range of diets covered included, Atkins, South Beach, Zone, Biggest Loser, Jenny Craig, Nutrisystem, Volumetrics, Weight Watchers, Ornish and Rosemary Conley.

It showed that after 12 months, people on low carbohydrate and low fat diets both lost an average of 7.3kg (16lb). Those on low carb meal plans had lost slightly more at the six-month marker.

The report said: "The differences [between diets] were small and unlikely to be important to those seeking weight loss."

It concluded: "Our findings should be reassuring to clinicians and the public that there is no need for a one-size-fits-­all approach to dieting because many different diets appear to offer considerable weight loss benefits.

"Our findings suggest that patients may choose, among those associated with the largest weight loss, the diet that gives them the least challenges with adherence."

The Atkins diet has a focus on protein

However, the study did not look at wider health issues, such as levels of cholesterol, which may vary according to diet.

Prof Susan Jebb, from the University of Oxford and a government advisor on obesity, said diets were more similar than they appeared, advocating cutting calories to 1,500 a day, sticking to strict meal times and avoiding biscuits, cakes and chocolate.

"The issue is about adherence and its how closely and how long can you keep sticking to the plan over time that matters.

"That probably means finding the right diet for you, rather than one being so particularly better than the others."

She said people should try to match diets to their lives.

Vegetarians would struggle more with a high protein, low carb diet, while people living on their own may find liquid (instead of meals) diets easier than those who would still have to cook for a family.

By James Gallagher

Source: BBC News

63 Ways to Lose Weight Check it out

So you’re wondering how to lose weight fast? This can be done. Look below for the 63 best tips, ranging from the best workouts to good diets and the foods you should (or shouldn’t) eat. But remember, as you shouldn’t slowly starve yourself to death for a month or so, losing a significant amount of weight in a healthy way will always be a longer process. However, there are some things you can do to lose weight a lot faster as you’re probably being able to do right now. See below on this page for the fastest tips on how to lose weight fast!

Golden Rule: Never Give Up

1.  Golden Rule: Never Give Up

If you really want to lose weight fast, you have to be prepared to really do everything in your power to lose weight. There is no easy way to lose weight fast. If there was, the majority of people would have a body as slim as they wanted to have. Therefore you need to go where others don’t go. You need to be persistent and willing to give up some of the foods you like. You need to be tough and exercise every day. Only then can you lose weight in a rapid way.

 Sponsored Listing

2. Losing Weight In A Short Period Of Time

When you are looking to lose weight in a short period of time you can choose between 2 options; losing water weight or body fat. When choosing to lose water weight(which we do not recommend and is generally only for short-term weight loss) you should realize it is not a long-term solution to real body fat loss. The only way to really lose a significant amount of weight is to take at least a week or longer to diet and exercise. Depending on your goals, choose one of the below options:

• Lose Weight In 3 Days - http://wlzine.com/lose-weight-in-3-days/
• Lose Weight In 5 Days - http://wlzine.com/how-to-lose-weight-in-5-days/
• Lose Weight In a Week - http://wlzine.com/lose-weight-in-a-week/
• Lose Weight In 2 Weeks - http://wlzine.com/lose-weight-in-2-weeks/
• Lose Weight In 3 Weeks - http://wlzine.com/lose-weight-in-3-weeks/
• Lose Weight In a Month - http://wlzine.com/lose-weight-in-a-month/

** The above options are for relatively short-term weight loss. If you are looking to lose weight over a longer period of time you can start by incorporating exercise into your everyday life and following one of the diets below:

3.  Make Use of Ready-Made Diet Plans

Creating your own diet plan can take a lot of time which is usually something people don’t want when they want to lose weight fast. Most people who start their weight loss journey underestimate the amount of work that goes into the research of creating the perfect weight loss and diet plan. The research necessary to know what you are doing can be extensive. This is where ready-made diet plans come in. Aside from some garbage plans, there are several well-tested weight loss plans out there. The best part about using a widely used weight loss pplan is that there are usually 1000′s of people who follow the same plan available on a variation of websites(and anywhere in the world) at any time of the day which you can often share your experiences with. This gives a sense of community and can be strong motivator for some people. Here are some popular weight loss diets:

• Low Calorie Diet (most used for fast weight loss)
• Juicing Diet (also recommended to lose weight fast)
• GI Diet
• Atkins Diet
• Raspberry Ketone Diet
• South Beach Diet
• The Zone Diet
• More Diets

Keep in mind that you should only use the above ready-made diet plans if you really need to lose weight in the fastest way possible and it takes too long for you to construct your own diet plan. Ready-made diet programs are there for people who do not want the hassle of creating their own plan. It is however much better to put some time in researching and learning how to make your own diet plan. Creating your own personal plan really gives you the advantage of understanding why and how you lose weight when you do certain things. WLZine gives you all the information you need to teach yourself how to lose weight in the fastest and healthiest way possible.

4. Make Use Of Weight Loss Supplements

Here’s the thing with weight loss supplements; some work and some don’t. You also need to keep in mind that there is no miracle cure for weight loss; you need to maintain a proper diet and exercise from time to time as well. You will get the best results if you eat healthy and workout at least once a week. Below are some of the best (natural!) weight loss supplements we could find:

• ZendaSlim
• Herbalife
• Glucomannan
• Zija

Whenever you search for a good weight loss pill or any other kind of supplement you should always check out the customer reviews, if the pill is doctor formulated and if the pill was tested in a certified lab.

5. Most Important TIP: Stop Eating Calories Your Body Doesnt Need

It may be a cliche, but most people who are overweight do not realize they are eating slightly, or in some cases way over the amount of daily calories their body needs. It is the number one cause of being overweight. The human body uses a particular amount of calories each day and every calorie intake above that daily amount will result in the body storing fat. A good tip is to take in account all the food you consume in a week and divide the outcome by 7 (seven days in a week). Now take this number and visit our how many calories to lose weight page and see if you are eating too many calories. You can also, perhaps an easier way to calculate your daily calorie needs, use our calorie needs calculator to calculate it automatically. Depending on the results of your calculations, it might be time to cut out some food from your daily diet.

6.  Choose A Diet: Low Calorie Diet

Its simple; you lose weight by eating less calories as your daily calorie needs. First go to this calculator page. After you find out how many daily calories your body needs, you are going to have to cut down that number severely. DONT cut down too much in calorie-intake though, that is extremely unhealthy. To lose weight in the fastest way you need to cut to about 3/5th of your daily calorie needs. So if your daily calorie needs are 2000 calories, you need to cut down to about 1200 calories a day. Dont go too far below 3/5th of your daily calorie needs as that is very unhealthy and will result in an unhealthy body, which is not something you want. Want to learn more about this subject? Visit this page to learn how to lose weight fast with a low calorie diet. Its also important to note that you need to balance your calorie-intake as much as you can. It is best to never go too high or too low in calories when you are dieting. Also, go here to get and answer to the question how many calories does a person burn in a day?

7.  Lose Weight Fast With a Weekly Refeed Day

Note: This tip is extremely effective for people on a low calorie diet, as described in the above tip

This is one of the most unknown but best tips we can give you; Have one refeed day in the week for maximum weight loss results. A refeed day is a day where you eat slightly above your daily calorie needs (so 2000+ for women and 2500+ calories for men, depending on your daily calorie needs). You might frown upon this thinking it will gain you weight but a refeed day is extremely effective when you are cutting down in calories severely during the rest of the week. Because you have a low calorie-intake during the rest of the week, your body will get used to a low calorie-intake and will slowly adapt to it, meaning it will need lesser calories to function. This is bad for weight loss since you want to lose fat(which is the bodies energy source) by eating less calories as your body needs. This is where the refeed day comes in.  The refeed day will set your body back to a higher calorie need, resulting in you losing more weight when eating low calories during the other 6 days of the week because your body needs more energy to function.

8.  Exercise Twice Every Day. Morning Sports, Evening Walk

If you really want to lose weight fast you have to exercise regularly, preferably two times a day. Do the more heavy sports in the morning and make a long walk in the evening.  You can also take up swimming for weight loss. If you dont like exercising you can make it more fun by doing a different kind of activity every day of the week. Or find someone to team up with, this will make it a lot easier to maintain a daily exercise schedule. Exercising this way for a longer time period will result in you losing weight quick. Scientific studies have also shown exercising regularly is good for health and can even extend your life span. More on exercising twice a day on our workout twice a day to lose weight page.

Tip:Do a cardio exercise right after you wake up, before breakfast. Its a well known fact that doing cardio before breakfast gives added benefit to your fat loss rate when exercising. This is because your body is close to starvation mode after waking up, your body is out of energy because you didnt eat for a long time.

9.  Drink Tons Of Water

Drink as much water as your body can handle. Not many people realize that they are missing out on losing a lot of weight by not drinking enough water every day. Drinking a lot of water increases the bodies metabolism resulting in a high increase in fat loss. Recently, a study by Virginia Tech was done where for a period of three months, half of a group of 48 people on a low-calorie diet slowly increased the amount of water they drank every day. The other half didnt. The half that increased their amount of daily water intake lost 4.5 pounds of weight more as the other half who didnt increase their water intake. Learn more about this subject by reading our does drinking water help you lose weight page or visit this drinking water information page for more general information about drinking water. Drink water, dont miss out on faster weight loss results. When you gain too much weight for your liking, you can visit our how to lose water weight page to learn how to lose water weight.

10.  Eat Six Meals A Day

Most people eat three big meals a day; One in the morning, one during the day and one in the evening. If you are doing that as well you are not losing weight as fast as you could be. It is better to eat several small meals a day as three big ones. The reason why eating smaller meals in a higher frequency has a positive effect on weight loss is because it will stimulate your metabolism; Your metabolism will be higher and you will lose more fat. So 6 meals a day instead of three big ones and dont miss out on faster weight loss.

11.  NEVER Reward With "Bad" Food

The fastest way to lose weight? That is to NEVER(did we make that clear enough?) reward yourself with bad foods that will hinder your weight loss progress. Even after weeks of eating healthy and exercising. Thats right, you have to be tough on yourself if you want to lose weight fast. Do not eat any fatty foods, do not eat sugary foods and do not eat high calorie foods.  Read more about this subject here. An important thing to realize is the importance of the foods you buy in the supermarket have a direct impact on your weight loss progress. Whether you buy good or bad foods for weight loss can make a difference of night and day. Which foods should you buy when shopping? The following list will give you an idea what to look for when youre searching for good weight loss foods:

Foods which are GOOD for Weight Loss:

• Oats. Eating oats will make you full quickly. Oats are also full of fibers, which makes them healthy.
• Kale. Kale is full of calcium and iron and contains healthy fibers. Adding it to your diet is healthy and good for weight loss.
• Eggs. Eggs will make you feel full and the proteins inside of them will help grow the muscles which is good for losing weight.
• Green Tea. The catechins antioxidants inside of green tea have a positive effect on fast weight loss. The caffeine helps too.
• Apples. Eating an apple before a meal will result in you reducing your appetite, which will make you eat less during your meals.
• Lentils. Adding lentils to your diet has a positive effect on weight loss because lentils help prevent insulin spikes, which are bad for weight loss.
• Fish. Almost all fish (but especially salmon) have very healthy nutrients and are rich of omega-3 fats, which will reduce insulin spikes.
• Fat Free Yogurt. Yogurt has healthy nutrients and will make you feel full fast which is good when you want to reduce your appetite.
• Olive Oil. Olive oil is one of the healthiest "foods" you can add to your diet. Its good for the heart and overall health while making you feel full fast.

Go to this foods to help you lose weight page for more good foods to add to your diet when you want to lose weight.

12.  NEVER Drink Alcohol

Alcohol has one of the worst influences on weight loss of all the "nutrients" you can "feed" your body with. Alcohol will sabotage your weight loss progress and will make you feel worn out and tired(which doesnt do your workouts a lot of good). Dont drink it. Drink water instead. Its boring, yes. But you want to lose weight fast, dont you? If you are a heavy user of alcoholic drinks and replace them with water you will see fast weight loss results in a matter of weeks. Visit our giving up alcohol to lose weight page for more information on this exact subject. For more general information on alcohol go to this health effects of alcohol page.

13.  Drink Water Instead Of Soda Or Fruit Juice

Drinking too much soda and fruit juice is one of the most unknown causes of being overweight, especially the effects of fruit juice are unknown to most of the general public. Although fruit juice is often marketed as a safe, healthy beverage, the truth is that it contains almost just as much sugar as any soda. For instance, one liter of orange juice contains about 100 grams of sugar, just as much sugar as in one liter of coke!

Many people who regularly drink soda or juice know about the negative effects of sugar on the body fat but do not realize they are consuming huge amounts of sugar when theyre drinking their sodas or fruit juices during the day. Replace these drinks with water and you will soon see the effects on your weight loss. You can, however, use juicing for weight loss to follow a healthy diet.

14.  Be Honest With Yourself

Are you really doing everything in your power to lose weight or are you trying to take the easy route? Be honest with yourself; There is no easy route, and you know it! Losing weight takes persistence and a little toughness. When youre not fully committed to losing weight, its hard to succeed. Often we like to fool ourselves by making excuses so we can eat unhealthy foods or not exercise. This has to stop when you really want to lose weight. Be honest and hard on yourself when it comes to calorie intake, exercise and types of food you consume.

15.  Buy Smaller Sized Clothes For Important Occasion

Buy smaller sized clothes which you are going to wear on an important occasion in the nearby future. If you buy these expensive clothes you force yourself to lose weight so you can fit these clothes on the date of the occasion. This tip is a really good motivator to achieve the weight loss goals that you want.

16.  Do Not Give Up When Getting No Results

If youve followed all of the tips on this page on how to lose weight fast, you will sometimes feel like you want to give up. Especially at times when you feel like you are hardly losing any weight. This is a moment everyone who is trying to lose weight will face. After a day of hard "losing weight work" you will look on the weighing scale and see hardly any results and feel like you are doing this all for nothing. You are wrong. These are normal weight fluctuations. The best thing you can do is weigh yourself every week instead of every day. Only then you can truly see if your are losing weight or not.

17.  Enjoy Losing Weight

Try to enjoy losing weight. The best way to do this is to look in the mirror and see the results of all you hard work. After a few weeks of following our tips you will see the results and you will feel great about losing weight.

18.  Avoid Starvation Mode

Never starve yourself. If you starve yourself your body will go in what we call "starvation mode". This is the worst state you want your body to be in. Starvation mode will make it harder to lose weight since the body will adapt to low calorie intake and not use the fat you want to lose as an energy source.

19.  Lift Weights

Muscles need body energy to "survive". The more muscles you have the more calories your body needs and the easier it will be for you to lose weight while maintaining a more normal food intake. This is the reason why lifting weights can have a positive effect on weight loss. For more general information on weight lifting go to this page. This weight lifting for weight loss tip is especially good for men but can also be of help to women.

20.  Dont Stress

Heavy stress releases cortisol, a hormone that breaks down the muscle as an energy source. Muscles are good for losing weight. So try to avoid stressing yourself too much.

21.  Do A Variety Of Workouts

Vary your workouts, do a different one every day. Its best to not bore yourself with doing the same workout each day of the week as it will be harder to continue your weight loss schedule/program.

22.  Take The Stairs

Whenever you see a stairs, go for it! Never take the elevator, never take the easy route to get to a higher place. This will give you some extra calorie-burning exercise and will get you in better shape.

23.  Make Love

This tip is only for adults; Make love and burn calories while enjoying the exercise! While making love you burn a lot of calories and you use almost all your muscle groups. Is there a more enjoyable workout out there?

24.  Follow An Exercise Schedule Religiously

If you really want to lose weight then one of the best ways is making a weekly exercise schedule and follow this schedule, whatever it takes! This site has good information on how to make an exercise schedule. When you exercise you burn more daily calories, making it easier to maintain a normal lifestyle when it comes to eating(meaning you can maintain a normal required daily calorie intake and still lose weight). A good way to lose weight by exercise is to join a sports club. If you join a sports club you are forced to exercise at least once a week. It doesnt matter if its a football club, tennis club or a swimming pool membership. As long as youre paying for the membership you force yourself to go to the club and work out. You wouldnt pay for the membership and stay at home all year, would you!

25.  Visit The Supermarket Once A Week

One of the best ways to lose weight is to make a shopping list once a week and stick to it. This shopping list should include all the healthy foods which causes you to lose weight. If you stick to this list and visit the supermarket only once a week you wont be tempted to buy unhealthy foods.

26.  Stop Eating 9 Calories Per Gram

Fat is the most calorie-rich nutrient there is, it contains 9 calories per gram. For this reason its advised to not eat too much fat when you want to lose weight. Fat is formed in our bodies when we take in more calories as we use.

Although our body needs this fat as an energy source to survive, many people have may more fat as their body needs. When you care about losing weight, its advised to watch the fat in your food.

27.  Change Your Lifestyle: Feel Good And Lose Weight

The best way of achieving good weight loss results is to make a drastic lifestyle change and maintaining that new lifestyle. Change the way you eat, how many times a week you exercise and how you think about food. The best weight loss results are often with people whove changed the way they live(in terms of eating and exercise) instead of starving themselves for 1 or 2 months. A healthy lifestyle can be just as fulfilling as an "unhealthy" lifestyle. Frankly, a healthy lifestyle is often MORE fulfilling as an unhealthy one. When you eat healthy and exercise regularly you will feel ten times better as in your old lifestyle, PLUS you lose weight and will look better. Also, there are tons and tons of healthy foods which taste great and will give you just as much eating-pleasure as the more fatty or sugary foods.

28.  Be Realistic

Often when people are trying to lose weight they feel like they should lose 10 kilos a month or otherwise they feel "it isnt working out" for them. Losing weight is often a slow process of being persistent and being tough on yourself. Do not expect to lose all the weight you want within 1 or 2 months.

29.  Park Your Car, Take A Walk Or Ride A Bike

In this modern day and age we sometimes do not realize how lazy weve become, we use the car for everything. Some people even take the car to post a letter in the mailbox one block away from their home. This is something you have to change when you want to lose weight. Instead of taking the car to travel to places in about a five to ten mile radius around your house(or more, if you prefer), take a walk or ride a bike. This is one of the best ways to lose weight. Of course theres a difference when you need to travel 100 miles instead of 10 miles but you get the point.

30.  Rest Enough

If you workout a lot, your body needs rest to recover from all the hard work. If you dont rest enough you wont be able to maintain a daily exercise schedule.

31.  Dont Take Snacks

If you really want to lose weight in the fastest way you need to give up snacks. All your food intake should be healthy and have a positive influence on weight loss.

32.  Take Pictures Of Yourself

If you take weekly pictures of your body and your weight loss results, it will be easier to see the progress you are making. This will motivate you to continue losing weight.

33.  Dont Obsess

If you obsess about losing weight you have a higher chance of failing. It will overwhelm you after a period of time, especially on days where you feel you arent making any progress. Its good to be persistent in following your weight loss program but stop thinking about it when you dont have to.

34.  Dont Stop Your Routine On Weekends

To lose weight in the fastest way its advised to continue working out and following your weight loss diet as normal. Dont think of weekends as "reward days" where you can fill your body with snacks and chill out all day. Instead, use the weekends to exercise MORE as during the week. Make long bike rides, long beach walks, etc.. Go where others dont go and use the weekends as "super weight loss days" for maximum weight loss.

35.  Add Fiber To Your Daily Diet

Eating fiber is one of the best weight loss tips we can give you. Fibers are in brown rice, whole grain foods, fruits, legumes and other vegetables. Eating fiber has a very positive effect on weight loss and it is advised to include

fiber foods into your weight loss diet. Eating fiber is also very healthy and protects us from certain diseases and is just healthy overall for the human body. If you want to go extreme you can try the raw food diet and take advantage of uncooked fibers.

36.  Dont Eat Emotionally

If you are serious about losing weight you have to force yourself to stick to your weight loss diet. Dont use food as a way of satisfying your emotions. If you have emotional problems you should face them instead of using food as a way of masking the problem. If you cant do it on your own, contact a psychiatrist to help you.

37.  Add Proteins to Your Diet

When you do lots of exercising, your muscles need protein to recover and grow stronger. Without protein the process of muscle growth cannot occur and your body has a harder time to recover from your exercises. This is why you need to include protein foods into your weight loss diet. Choose healthy foods which contain lots of protein like fish, chicken, eggs, etc.. If you are a vegetarian you can include tofu, beans, etc (as in the vegetarian diet)..

38.  Keep A Daily Diet Notebook

If you keep a daily diet notebook with everything you eat and drink you can easily keep track of how many calories you ate, making it easier to maintain a low calorie diet.

39.  Never Miss a Breakfast

Breakfast is very important. Some people skip breakfast but if you want to have a maximum metabolism(which is good for weight loss) you need to start with at least a small meal right after you stand up. The breakfast is a very important factor when you want to lose weight fast.

40.  Team Up

When you team up with someone close to you to both lose weight it will be easier to keep a diet and exercise schedule as when youre doing it alone. Often when you feel like giving up the other person(s) in your "team" will motivate you to keep on going and not give up.

41.  Dont Use The Weighing Scale As A Weight Loss Indicator

When you exercise regularly, particularly when doing weight lifting, your muscles will slowly grow larger and heavier. Muscles are heavier as fat, so it is entirely possible that when you exercise regularly and keep a weight loss diet you will gain weight but are losing fat. So dont put too much importance on your weighing scale. Use the measuring tape, the mirror or take weekly pictures of yourself instead. More on this subject here.

42.  Use Measuring Tape or A Body Fat Meter

Measuring tape or a body fat meter are the best tools to measure your weight loss progress. It are the most accurate measuring tools when it comes to measuring fat loss. Certainly more accurate as a weighing scale(as explained in the last tip).

43.  Be Your Own Chef

Try to be in control of the food you eat as much as you possibly can. This way you wont feel forced to eat certain "bad foods" that other people will offer you.

44.  Keep One Diet

Do not mix between various diets that you do. The best way to keep a diet is to choose one and totally devote yourself to that. Even if it doesnt work in the beginning, dont give up too easily.

45.  Drink Caffeine

Caffeine has a positive effect on speeding up the metabolism, which will burn you more fat. Just watch out that you dont drink sugary caffeine drinks like soda because that will GAIN you weight. Drink coffee or tea instead.

Tip: Oxygen has a positive effect on the metabolism, and a high metabolism will result in more fat loss. Therefore it is advised to breath deeply and often. Breathing like this has an overall positive effect on the bodies health as well.

46.  Learn From Weight Loss Mistakes

Learn from mistakes you make or have made in the past. If you continue doing the wrong things thinking "whatever" or "its OK" you will never lose weight.

47.  Educate Yourself On The Human Body

Starting with this page, try reading a lot about how your body works and how you can lose weight fast. The more you know about your body, the less weight loss mistakes you will make. Think about the questions you have and search them op on Wikipedia or Google. Youll be surprised how much information is available for free.

48.  Understand What You Are Doing

Understand why you are doing certain weight loss "tricks". This way you wont make any mistakes. If you only follow other peoples advice without understanding what you are doing you have a higher chance of doing the wrong things.

49.  Keep It Safe

An important rule to lose weight the right way is to keep your weight loss habits safe for your body. Some people just want results so badly (and quickly) that they sometimes forget that their body needs nutrition to survive. Dont go too far in your weight loss routine, learn how to lose weight fast and safely before damaging your body. A good rule of thumb is to never under-eat, always keep your food intake within safe limits.

50.  Prepare Meals Ahead

When you are going out for a whole day and will be with people who like to order "bad foods" the entire day its best to prepare some meals for that day to take with you. You wont be tempted to join them in eating fatty or sugary foods.

51.  Do Cardio Exercising

Cardio  exercises are the best type of exercises to lose weight. Walking, running, swimming, biking are all very good cardio exercises to perform when your focus is purely losing weight. However, running is the preferred choice for most people in the world because it can be done on almost any terrain in any place all over the world, in the comfort of your own neighborhood  On top of this you can run at any time of the day without paying anything for it. Go here for cardio exercises for weight loss. Interested in running? Read more on our how to start running page page and also take some to learn how to run faster if youre doing HIIT running.

52.  Dont get Obsessed With The "Fat Burning Heart Rate"

Youve probably heard it before; maintaining a lower heart rate while doing cardio will results in more fat loss. While it is true in the technical sense that you burn slightly less fat in the "fat burning zone", the reality is that you should focus on how many calories you burn instead of fat. When you maintain a higher heart rate during your workout you will burn way more calories PLUS fat. More on this on our fat burning heart rate page.

53.  Do HIIT Workouts

HIIT(High Intensity Interval Training) cardio workouts are just as good for weight loss as normal cardio workouts or long walks and bike rides(although for best results you should do a combination of both of them). The positive thing about HIIT workouts is that it takes you only about half an hour while achieving maximum weight loss results.

54.  Allow Yourself Time

Losing weight takes a lot of dedication and time. Most people who dont succeed are looking for results way too quickly, its virtually impossible to lose weight overnight. You need to allow yourself at least a few weeks before you start seeing results.

55.  Avoid Negative Thinking

It might be an unimportant thing to you but being positive really helps you to maintain your weight loss. More often than not people give up their diet and excercise schedule because they feel like it isnt working. And more often than not these are unrealistic negative thoughts. Losing a significant amount of fat is hard. Giving up because of negative thoughts will result in no weight loss at all. Its also important to not that if you really have a serious depression, it may influence your appetite and therefore your weight loss progress.

56.  Choose The Best Weight Loss Foods

Dont go for second best. Chicken filet is better as chicken breast. Low fat butter is better as normal butter. Water is better as soda. Low fat milk is better as normal milk. And go on, and go on. In most peoples normal daily

diets there are more things they can change to lose weight as they realize.

57.  Find Motivation

When you want to maintain a weight loss diet and exercise schedule you need to find motivation as to why you are doing it. This is very important if you dont want to fail.

58.  Hire A Personal Trainer

A personal trainer is probably one of the best motivators there is to maintain an exercising schedule and weight loss diet. He/She generally knows way more as you about weight loss and workouts so you will have your own personal "weight loss library" with you. A personal trainer can also teach you which exercises are best and what you are doing right or wrong, he/she can avoid injuries by you doing exercises in a bad form.

59.  Avoid "Bad Food" Shops Or Restaurants

Dont visit a candy shop. Dont go to a fast food restaurant. Dont pause at the sugary foods section in the supermarket, keep on walking. Dont tempt yourself and dont torture yourself. This way you have the highest chance of succeeding your weight loss goal. Just pass by and think about something nice and healthy you are going to eat soon.

60.  Experiment With Healthy Foods

Healthy foods can be really really tasty. Fast food restaurants dont have a patent on nice tasting food! There are thousands of different food combination and flavors you havent tasted yet. If you open yourself up to experimenting with healthy foods you will be surprised what you have been missing out on.

61.  Avoid Processed Bread, Eat Whole Grain Bread

Processed bread (white bread) is the worst choice when it comes to eating bread. It has a negative effect on weight loss and is just unhealthy overall. Whole grain bread is your best choice, it contains a lot more fibers and has less calories as processed bread. Whole grain bread is a healthy food.

62.  Fish Oil Every Day

Fish oil has been proven to have a significant effect on weight loss and overall health in general. Most (western) governments in the world even recommend taking in a certain amount of fish oil every day because of its health benefits. Fish oil comes in soft gels and in bottles and is available in almost any drug or health/body store.

Tip: Just as fish oil, olive oil also has a positive effect on weight loss and is very healthy for the body. As with fish oil, you shouldnt use too much of it, use a table spoon a day. Both fish oil and olive oil are important components of the Mediterranean Diet.

63.  Take Your Time When Eating

Take Your Time When Eating

Our body needs a certain amount of time(about fifteen minutes) to notice how full we are when we are eating. If you eat too fast you might eat way more as you would like to, resulting in a bloating stomach and gaining weight.

On top of it it is also very healthy to chew your food well before you swallow it.