how to loose weight

You're losing weight at a nice clip when all of a sudden the scale stops moving







dummy way to loose weight

Losing weight have seems to be a hard task if you think your are not losing weight. And it seems like there's nothing in the world you can do about it,Weeks go by and the needle hasn't budged. You've hit the moment every dieter dreads.Whatever program or tips depends on your efficiency on it.

When you're on a weightloss trip,and it seem frustrating or annoying to discover you are not reducing in weight. However, cheer up.  we have a pretty good idea what to do about about this situation. There's an assurance that at least one of the following tips will help you loose weight.

1. Be a calorie detective.

you need to be calorie detective by watching your fatty food consumption. When someone tells me she has stopped losing weight, the first question I ask is this: how many calories a day are you eating? While calories are not the whole story- far from it- they are still an important component of weightloss, and they have a way of accumulating while we’re not paying attention to what we eat. Be brutally honest with yourself- what are you eating and how much? Using a food diary for a while is a great way to monitor this. Sodas and alcoholic beverages count! Good rule for weightloss, aim for calories close to your target weight [in pounds] times 10 or, if your weigh by kilograms, times your goal weight in kilos by 22 for average daily calories
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2. Change it up.

The classic advice when you're not making gains in an exercise program is to change your routine. Same holds true here. Low carbers might try a higher carb diet for a few days, high carbers might switch to Atkins or South Beach. At the very least, vary your ratio of protein to fat to carbs. Even varying calorie intake may have a positive effect: if you're average intake is 1500 calories try dropping to 1200 for a day, going up to 2000 and then dropping back to 1500. You get the idea- your body’s gotten comfortable. It’s time to shake things up.

3. Exercise a temporary ban.

You need to discover the food that can you add on weight then ban it.Food sensitivities can cause us to hold on to weight and bloat, and the frustrating thing is that most of us don't always know which foods cause us to do this. So play the odds: highest on the list of "usual suspects" are grains (wheat in particular), dairy and sugar. Put a temporary ban on all three and see what happens.
4. Kick it up a notch. Or three.

There's been a lot of rumble in the exercise community over the best way to work out for fat loss and the consensus is moving towards high intensity intervals. Forget the "fat burning zone" and go for broke. High intensity intervals- 30 to 60 seconds- are the wave of the future. If you're used to going at level three, ramp it up to level 6 for a minute then slow back down, catch your breath and do it again. Ever see a sprinter with love handles? Training like a sprinter will lower your body fat faster than any technique I know of, plus it’ll boost your metabolism and lower your weight.

5. Revisit strength training.

If you're not strength training, start now. And if you are, ramp it up a notch. Muscle is your greatest ally in breaking . Unfortunately many women train with weights too light to produce the metabolic boost we're looking for. Don't be afraid of heavier weights- you should reach the point where you can't do another rep sometime between reps 8-12.
6. Up your protein.

Study after study shows that a higher ratio of protein to carbs makes losing body fat easier. Protein boosts the metabolism (in one study as much as 100 percent for 24 hours), and it also increases satiety, making it more likely that you won't overeat. A higher protein diet could be just what you need to break that plateau.
7. Try a gentle detox.

While fasting for weight loss unsupervised is a really bad idea, the idea of giving your system a rest makes sense. One way to do it is with a "smart fast" of nothing but fruits and vegetables for a couple of days. The added fibre is always helpful, and the massive amount of nutrients and phytochemicals is like "spring cleaning" for your metabolism.
8. Do a personal inventory.

Believe it or not, other things besides diet and exercise could be stalling your weight loss. Stress, for example. Or lack of sleep. Or medications. Take a look and see what else is going on in your life that might need attention. Sometimes when you clean up the problems in one area of your life, problems in other areas just naturally take care of themselves.







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healthy weight loss tips:



Eating a low-fat, low-calorie diet — Strategies included restricting certain foods, limiting quantities, counting calories or fat grams, using a liquid or exchange diet. Whatever the method, 99 percent of participants reduced overall calorie intake.



Getting high levels of physical activity — More than 90 percent of participants exercised regularly. The average expenditure of energy was the equivalent of a daily one-hour brisk walk. Walking was the most common activity.



Eating breakfast — Nearly 80 percent of participants ate breakfast every day. Cereal and fruit topped the list.



Frequent weighing — Seventy-five percent of participants weighed themselves at least once a week. About 60 percent of those people weighed themselves every day.



Once the weight was off, those who kept practicing the behavioural changes that started the weight loss, were successful in not gaining the weight. Two factors that seem to predict long-term success were day-to-day consistency in diet and the ability to recognize when they were slipping back to their old habits. Those who dealt with small weight gains early were most likely to stop or reverse the gain. When participants maintained their weight loss for at least two years, they reduced the risk of regaining weight by 50 percent.



Another theme: No single strategy worked or was used 100 percent of the time. Any set of weight-loss techniques is only as good as the motivation to use it — in both the short and long term. Among this group — most of whom had tried and failed to lose weight in the past — the most common motivation was a health concern or the realization that their weight had reached an all-time high.