How to lose weight in 4 weeks?

Weight loss is an overall process and there are no magic answers. Pay no attention to weight loss supplements and pills and all the latest fads. You need to think about many factors but most of them are related to issues we've known about for a very long time. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.

Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.

Make a few additional small changes - walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.

Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can't get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.

In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.

Make your portion sizes smaller. Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don't. About quarter of your plate of food should be protein and at least half of it should be veggies.

Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.

Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.

Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.

Vary your routines. Don't eat the same number of calories every day (vary your calories from 1400 a day to 1900 or 2000 some days), eat a variety of foods, and do different kinds and amounts of exercise. You will lose weight much more efficiently if you mix things up from time to time so that your body doesn't adjust to any one routine.

An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.

Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.

http://www.nutrawatch.com/

http://www.caloriesperhour.com/

http://www.helpguide.org/life/healthy_eating_diet....

http://www.wikihow.com/Lose-Weight-the-Healthy-Way

http://weightloss.about.com/cs/fitness/a/aa011503a...

http://www.webmd.com/fitness-exercise/features/no-...

1

In losing weight its the calorie count that matters most; you lose weight by burning off more calories than what you consume or, consume less than what you expend. Here's an advice:

Eat a healthy breakfast and don’t skip it. Eating a healthy breakfast would jump-start your day, give you energy and can help you eat in moderation at lunch and dinner. A high-fiber, low-fat breakfast may make a major contribution to a total reduced food intake for the day.

Losing weight is simply a matter of limiting calories consumed and burning off more calories with exercise and daily activities. To lose weight, it helps to know how many calories you are consuming in a day.

Also, eating more of "Negative Calorie Foods" is great way to lose weight.

Check out http://loseweightsite.net/ It has an article on "Negative Calorie Foods"

To monitor your calorie consumption and daily activity, http://www.mypyramidtracker.gov/

I found the book to be very informative and easy to read.

I've lost 17 pounds in 12 days, I'm just concerned that I'm losing too much weight, too quickly. I will admit I haven't followed the guide exactly. I'm not sticking perfectly to the listed foods and meal plans (but mostly) and doing very little exercise, but the weight keeps flying off.

It clearly works and if I'd followed it exactly I think it would scare the living daylights out of me because of the amount that I'd lose. So thanks again for the information. I've never purchased anything like this before because they are usually full of trash, but 3WD has been a pleasant surprise.

Get started today!

Is your goal to lose weight fast so you make a good impression, or to make a lasting difference in your figure? If the former, go for a fad diet two weeks before he shows up, you can easily drop 10-20 lbs and be done. If the latter, you'll need to change the way you think about eating and exercise. There's no way anyone can give you a comprehensive answer on here, but here are my suggestions: - Instead of "dieting", start changing your intake in small ways – opting for healthier, more natural and nutritional alternatives. - Don't go cold turkey on anything, just treat things like burgers and fries as an infrequent treat rather than a staple. - Eat calorie-heavy items earlier in the day and calorie-light items at the end of the day. - Don't try to starve yourself skinny. If you wait too long before eating your body will store energy rather than consuming it, adding to your problem. - Exercise regularly. If you have an injury, keep working on rehab and look for low-impact exercises in the meantime. - Don't opt for a strict cardio workout, but balance cardio and resistance training. - Don't limit yourself to butt/thigh/core exercises just because those are the areas you're focused on. You need to work on the whole body, including those areas, if you want to see results. - Start educating yourself about improving your lifestyle, if you're serious. There is a bevy of information available online for you to get started with.

The only simple way to loose weight fast is to raise your metabolism, to burn more fat. not to starve yourself because your body is very intellident, it can detect when you are lack of calories from food and makes u feel sleepy to restore calories for the body.

Eat negative calories or high fiber food: Asparagus, broccoli, cauliflower, celery, lettuce & zucchini. Because these food require a lot of calories to digest so in return the more you eat the more calories you can burn without doing anything.

Fruits that are good for you are apple, grapefruit ( as much as possible , no harm ) or any other type of citrus like pomelo or orange.

Eat many small meals rather than 2 or 3 big meals. Because if u do so you will get your body to work all the time to digest the food and it will keep your body digestion up => burn more calories.

Drink a lot of green tea. Good for your health, delicious and high antioxident. Not only for weight loss but also for better looking skin.

Exercise regularly helps, like walking, running or swimming burns more calories. Go to sauna or swimming, dogwalking, clean up your house more often, housework chore, if ur lazy. Keep yourself active even when ur lazy :-D .

Spicy food help boost metabolism.

Eat more fish and beef, mincemeat . if you eat chicken dont eat the skin.

Drink omega 3 fish oil supplement to have better concentration and memory, and omega 3 fish oil helps the body to prevent restore fat.

You can check here for more explanation about this, the best article about diet and i saved it in my favorite. http://www.squidoo.com/howtoraisemetabolism

And this is not mandatory , just a good suggestion for you in case u want some supplement . what me and my sister have used is Bowtrol Colon cleanse,they offered free trial still I think, because Ive heard that from one of my friend who has just purchased it. Go here for the trial www.heavenlifenow.com .

Supplement is not mandatory, but omega 3 and bowtrol are the product that i use regularly, omega 3 is good for brain and memory. And bowtrol colon cleanse , I use weekly ( if ur on a diet and want to lose weight then u can use daily ) because it helps clean all the toxicant , contamination and fat .

Good luck.

Please check the links to understand more about my diet type.

Just do the atkins diet... You know you will lose weight on it.. who cares if you dont feel good for a few weeks, it won't be that bad...lol your going to look 15 pounds thinner for your holiday and thats the best feeling ever.... Good luck..im in the same boat and on atkins... not even done with my first week and I have already lost 8 pounds!!

I always go on atkins before a trip or when Im in a rut and need to get back on track...Dr atkins is my hero... RIP hah!

Rapid weight loss is not a good idea because your body will fight back against it.

People who lose weight through starvation diets or whatever force their body into survival mode where it slows down your metabolism to cope with the lack of nutrition and when normal consumption is resumed it overcompensates by storing fat, a vicious cycle.

You can go swimming, that is fantastic exercise, for your heart and your body and will place no strain on your ankle as the water will support the weight of your body.

Stop shoving junk food down your throat and eat sensibly with lots of fruit and veg and plenty of water, you will see a change I promise you.

Hi!

Reading about the Fat Loss 4 Idiots Diet makes you wonder if they might not be on to something. The way the diet works is different than other fad diets that involve cutting out certain types of food like low carbohydrates, low fat or low calorie. Instead it uses calorie shifting foods that you would normally eat, increases the number of times you eat, and changes when you eat certain things for fast fat loss.

What is Calorie Shifting?

The way calorie shifting works involves tricking the fat hormones that are sent out by the brain. Every time you eat something, your brain sends out fat storing and fat burning hormones, depending on what the item is.

The idea is to send more fat burning than fat storing hormones, so that the body does not hold onto the fat for later use. If you keep confusing the metabolism, you will see fast fat loss, as much as 9 pounds in 11 days, that is the first weightloss principle of Fat Loss 4 Idiots Diet.

How Does The Metabolism Control Weightloss?

This scientific weight control fact about the metabolism and how it works stems from our ancestry as cavemen, when there were famine periods between hunts. The body would store and hold onto fat for survival. The metabolism has not evolved from this self-defense tactic and doesn't realize we can just run to the grocery store and get whatever we want.

On restrictive diets, weightloss can plateau when the metabolism thinks it is experiencing a famine period, and it will only burn what is taken in. Even on some of the popular low carbohydrate diets, it is advised to eat pizza for two days when your weight plateaus to get the metabolism going.

Why Do Some Weightloss Diets Leave You With No Energy?

The only problem with many of these restrictive weightloss diets is the metabolism goes back to only burning what you take in and many people complain about being tired and worn down, when it is mainly the metabolism storing up the energy for later.

By eating healthy, nutritious foods that are fat burning, the metabolism burns as much energy as you need. Many people on restrictive weightloss diets will regain the weight when they go back to eating normal foods.

What Is The Best Diet For Weightloss?

The best weight control diet allows you to eat the foods that you would normally eat, have in your refrigerator and cabinets. By timing when you eat certain foods, how many times a day you eat them, and balancing the types of food, your metabolism will burn what you take in and then some, because it knows you will be feeding it again shortly, instead of starving.

Prepackaged fat loss products and frozen dinners are not something you can live on the rest of your live. You need to understand the basics of natural weight control, and Fat Loss 4 Idiots Diet uses the fundamental principles of controlling the metabolism with calorie shifting normal foods you eat every day.

Check my source, it might help. It's a diet that works. Good luck!

Have 1 or 2 alcohol beverages regular rather than a lot more