Quickest Way To Lose Weight

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For discount vitamins, compare prices, dosage rates and product strength.

It is not always the bottle of capsules that costs the least that is the best value for money.

Whether you shop on the net, in the supermarket or at the local chemist, you should be able to minimise the cost of your nutritional supplements with a little research.

Shopping on the net is often cheaper than on foot.

The companies concerned do not have the costs associated with old fashioned bulk shipping, storage and marketing of products.

But make sure you look for specific indicators before you purchase your discount vitamins. While you are undertaking a weight loss diet, your calorie intake may be quite limited by comparison to what you are used to.

You have to ensure that you eat the best quality food with the highest nutritional value for you.

Because of the relatively small amounts you will eat, you need to have at least a good all round multivitamin.

Doctors and medical scientists the world over agree that a multivitamin a day is a highly effective method of maintaining health and resistance to stress and disease.

With multivitamins, you can choose a general style or pick of discount vitamins in the multi range specifically for men or for women.

If you tailor your multivitamin to your gender, you don’t need to worry about a separate tablet say, for women, to boost calcium or iron levels.

Always compare what the different brands contain and in what amounts. A cheaper multivitamin that does not give you sufficient B12 will not be worth the money you save.

If you are not eating a serve of fish 3 times or more per week, you will need an omega 3 vitamin supplement to complement your multivitamin.

The most popular source is fish, but there is a vegetarian option. Be aware that some fish based products have a fairly hefty aftertaste – they tend to be the cheaper ones – but you don’t notice the aftertaste after a week or two and it won’t do you any harm.

To boost your metabolism , by maximizing your muscles’ calorie burning capacity, make sure you get enough vitamins C and E.

These are powerful antioxidants that help fight free radicals and protect the cells in your muscles. Your body will function more effectively and you will feel less sluggish.

B vitamins support your metabolism and help with energy production so you don’t get too tired on a weight loss diet.

Green tea, while not a vitamin as such, can be taken in tablet form.

It is widely recognised as an aid to burning fat but is not particularly inspiring or tasty as a drink.

Be very aware of cost per unit and daily dosage of any discount vitamins you buy.

How many pills does the bottle hold in comparison to another brand? What is the daily dosage? If you buy a bargain product for 1/2 the price of the competition product, but have to take twice as many pills per day, you have made no saving.

A product that you have to take once per day is easier for your weight loss diet program than one you have to remember to take morning, noon and night.

Mens health issues do need some specific attention when you begin to plan your diet program.

Many men have been raised by doting womenfolk to eat the lion’s share of energy giving food in the form of fatty cuts of meat and meat products.

Mens health issues have therefore traditionally included heart disease, high blood pressure and gout.

Your prostrate would rather you be a vegetarian, but there are certainly many advantages to keep up the animal protein.

The protein you eat every day must be the leanest, most energy packed that you can get.

Fillets of chicken, beef, pork, lamb and fish will provide you with the protein you need to feel full (and therefore stop you craving calorie laden sweet and fatty foods). Protein will give your body the vitality and immunity you require to function at peak performance while losing fat.

To kickstart your new healthy diet, consider a 10 day detox program to balance your metabolism and clean out the accumulated gunk in your stomach, intestines and bowel. It is vital that you learn to love steamed vegetables and fresh leafy salads for a well rounded mens diet program.

Train your tastebuds. It will take several weeks, but they will adapt to this new healthy habit.

Men generally burn more calories even at rest than women. This is due to the difference in make up of the male and female bodies.

Women are actually meant to carry more fat then men and even in the healthy fat range, a fit woman may carry over 10% more fat than a man of similar fitness.

Specifically for a mens healthy diet program while in the weight loss phase, you need to calculate an intake of calories as follows.

If you lead a mainly sedentary lifestyle, limit your intake to 1200-1500 calories per day. If you are active (as you really should be if you want to lose fat and tone up, rather than just lose kilos) limit yourself to 1500-1800 calories per day.

A very active man wanting to lose 1/2-1kg per week should take in 1800-2100 calories per day. Naturally, this is somewhat of a generalisation as the figures are affected by your current weight and the amount and intensity of the exercise you undertake.

Men can be overweight yet fit through exercise and therefore healthier than if you slim down without regard to an exercise program.

Fat that is distributed in the lower half of your body, making you pear shaped, is much less of a health risk than if your fat is clustered around your middle (apple shaped).

If you have a waist measurement of over 102cm (40 inches), that is the cue to slim down and get fit.

A 102cm waist has been proven to be the point of high risk of serious disease, like diabetes, hypertension, stroke and even some cancers.

Regarding Body Mass Index, most unfit and moderately fit men can believe this measurement as a fairly accurate indication of body fitness. The formula is as follows. Take your weight in kilograms and divide it by your height squared (in meters).

For example, a man weighing 90 kgs who is 1.8 m tall would calculate BMI as 90/(1.8 x 1.8) = 27.77. (Overweight)

You need to aim at a 20-25 Body Mass Index to be in the healthy range. Below 18 is underweight, over 30 is obese and over 40 is morbidly obese.

Now while it is true that Arnold Schwarzenegger had a BMI of 35 at his peak and Lou Ferrigno (The Incredible Hulk) clocked in at 32, it is probably fair to say that if you have a BMI this high, it is not because you are one of the fittest bodybuilders in the world, but you actually need to lose quite a bit of fat.

If you are looking for a mens diet program specifically as an abs diet, then you what you need is low carb and low calorie.

Because you’ll need to be very active to form and maintain a great 6 pack, you should ingest at least1800-2100 calories per day and create a greater calorie deficit with serious cardio exercise coupled with resistance workouts that focus on your midsection.

Mens fitness means to be truly fit to be able to live a full and healthy life.

If you want to make the most of your life, fitness for men has to be a top priority in your daily routine.

Too many men suffer unnecessarily from diseases that at best can result from an unbalanced lifestyle and more serious, be debilitating to life threatening.

Does the following scenario describe you?

Too much time spent at work and worrying about work related issues.

Too many calories of fat and sugar saturated foods coupled with little or no daily exercise.

Paying little heed to warning signs of the body. If so, you are far from alone. These lifestyle mistakes have brought many men to confront serious health problems like heart attack, stroke and type 2 diabetes.

Overall, mens fitness can easily be improved with a better daily balance of work, rest, proper nutrition and exercise.

If you find yourself becoming ill with low grade flu like symptoms that you just can’t shake every time you snatch some down time, only to feel alright again when back at work, you may be suffering from a modern disorder that has been dubbed “leisure sickness”.

This means that you are constantly pushing body and mind to achieve work goals that are never ending. They pile up behind each other like the images in a bank of carnival mirrors. Your faithful body holds up and hangs in as long as you are working, but the minute you stop, your body caves in to sniffles and headaches and sore throats, every time again.

Weekends, evenings and holidays ruined. This is a dangerous place to be in health wise and if this describes your situation, you are going to have to make some radical changes to take charge of your body and your failing health before your body gives up on you.

It is extremely difficult to break the habit of an unbalanced lifestyle, but unless you do it, your future looks pretty grim.

Think of what sort of life you really want. Want to be healthy? Fit? Alert? More attractive? Active physically and sexually well into your later years?

Well find the time – you have to devote only 1 hour a day and then the good things are going to happen for you, quicker than you realise once you get into the swing of it.

You have to create a fitness habit as an integral part of your lifestyle.

Mens fitness does not have to mean a lifetime spent lifting iron in the gym , (but of course it can).

A balance of cardio workouts and strength routines each week will give you the body you want, whether you are looking to gain muscle or just lose the love handles.

If you are starting out with a lot of fat to lose, don’t be tempted to go straight for the weights.

If you build muscle under your fat, you are going to be very disappointed in your appearance in the short to medium term.

If you are a “hard gainer” and find it difficult to build muscle whatever you do, you may need a specific program designed for the hard gainer body type.

If your main problem is that you are flabby and unfit, then first of all, get walking or cycling. Walking is easier because you can do it anywhere and anytime with your only real requirement a good pair of supportive walking shoes.

Spend the money on purpose made shoes and you will not regret it.

Walk briskly, do not just wander along. You should aim at around 5-7 km per hour to burn the fat effectively.

Include a couple of hills or sets of stairs as you gain aerobic fitness.

The fat will fall off you and your love handles will melt away.

Once your body is free of much of its excess fat, you can build in strength training if you want to gain muscle.

You may like to refer to my lose belly fat and ab workouts pages to get some solid mens fitness advice for this hard to train area of the body.

Exercise works best with a nutritious diet that incorporates the right amount of foods for you, eaten at the right time of day. You should aim at eating 5-6 small meals a day, and cut back on the traditional big meal and desert at night.

It is a waste of food energy to feed your body for action when it is going to be at rest for hours after the food has settled in the stomach.

Eat most of your carbs (and they should be complex; breads, rice, grains, pasta) before the evening comes to maximise their energy giving properties.

Avoid simple carbs as much as possible. Refined sugars and flours are just going to give you a “sugar fix” or energy spike that will make your body crash with an empty fuel tank a little later in the day.

Healthy recipes are vital to achieve effective weight loss and stick to a low cholesterol diet.

Carbs, protein and fat must play a significant part in your diet for life so that you achieve a balance and feed your body as well as you can.

Food you prepare on a daily basis should be quick to make and good to eat. You have to develop a healthy shopping list. You need low fat recipes that show preparation and cooking methods clearly as well as times.

These recipes should have some nutritional information and this information varies from publisher to publisher. Calorie count is the bare minimum information you need to know. Recipes that you should consider must have accurate figures on how many serves the meal makes or you may quite easily end up eating 2 or 3 times more calories than you think.

A good diet conscious recipe will have information on fat (including a breakdown into saturated and unsaturated), cholesterol and fibre. An excellent recipe will have nutrition per serve information for protein and carbohydrates as well.

Most healthy diet recipe books will divide their contents into entree, main and desert or beef, chicken, vegetarian and fish.

Some however, have sub-sections of these chapters split up by how many grams of fat are in each meal.

Many low fat, low cholesterol books give advice on a complete healthy eating menu for a week, but unless you want to be a superhero in the kitchen, preparing something new and unique for 21 main meals per week plus snacks, I would concentrate more on a particular meal being repeated over a couple of days and snack on fruit or nuts that take no preparation whatsoever. Save the fancy gourmet meals for the weekends or holidays, when you can use any number of great recipe books to help you create a meal that while tasty and filling is also very good for you.

A low gi diet will fight heart disease, diabetes and obesity.

But you do have to go about it in a sensible and balanced manner.

If you are overweight and sedentary, a low gi diet will make you feel fuller for longer between meals.

Food cravings are diminished and permanent weight loss becomes easier.

On this style of diet, you can keep your energy levels balanced (normal blood sugar levels) and therefore prolong your physical endurance and effectively refuel your carbohydrate stores after exercise.

This type of diet takes into account the glycemic index of different carbs in order to reach normal blood sugar levels.

“Glycemic” refers to sugar (glucose) present in your blood.

The glycemic index ranks foods that contain carbs on a scale of 0-100 depending on how much they raise blood sugar levels soon after being eaten.

Quickly digested carbs rapidly increase blood glucose levels, causing marked fluctuations away from normal blood sugar levels. Low GI foods in contrast are digested and absorbed slowly, giving a gradual rise in blood sugar and insulin levels.

This trait makes some low gi foods perfect for diabetic diets.

Low glycemic index foods can however be high in fat.

You have to be discerning in what you choose to eat on a low gi diet.

List of low gi foods

Dried beans, peas and lentils

Nuts and seeds

Wholegrains

Bran, oats, muesli

Pasta

Basmati rice

Many fruits including firm bananas

Most vegetables

Yoghurt and milk (including soy)

Prediabetic and diabetic diets incorporate calorie control for weight loss or management.

A simple healthy diet is undertaken in conjunction with at least 30 minutes of brisk exercise 5 times a week.

The great news is that weight loss alone can correct prediabetes or even type 2 diabetes. A moderate diet of around 1500 calories plus daily exercise should do it for you.

List of high gi foods

Low fiber breads and cereals

Cakes, donuts, bagels, croissants

White rice

Potatoes and corn

Melons, pineapple and ripe bananas

Soda style drinks

Confectionary

You can easily swap high GI carbs for low GI carbs as a positive step in beginning a low gi diet. Remember however, that no matter what you eat, if you want to lose weight, portion control is also very important.

Try the following changes

Swap your breakfast cereal to one based on oats, barley and bran

Go for wholegrain or heavier styles of breads. This will increase your daily fiber consumption, which is no bad thing.

Cut down on potatoes (substituting sweet potatoes, pasta or noodles is a good move)

Eat basmati or doongara rice

Eat more salads and steamed vegetables on a regular basis

Eat smaller meals more often throughout the day at regular intervals. If you find it difficult to plan and prepare 5-6 small meals a day, consider substituting a protein shake enriched with low gi carbs.

Cut back on simple carbs and replace them with complex onesLimit your alcohol consumption.

If you are overweight you are 2-3 times more likely than others to contract type 2 diabetes.

Womens health needs particular attention when you begin your diet program. It is entirely possible to slim down and at the same time, cause damage to your health.

Severe calorie control to the point of malnutrition will do this. This is very detrimental to your goal of losing fat and getting fit.

You have to shun any diet program that specifies an intake of less than 1000 calories per day.

This is not enough fuel or nutrition for your body.

It is far better to have a regular weekly exercise program that strips your fat away than to be constantly dieting, lacking energy and endangering your short and long term health.

Women who obsess about the proportional size of particular areas of their body, often the thighs, are inviting health problems by fighting their natural body shape.

You can sculpt your body to some extent, leaning down your thighs and waist and building up your shoulders, for example, but your basic overall proportions have been set in concrete as a result of your genetics.

You have to Make the most of what you have, whether you are predominantly mesomorph, ectomorph or endomorph in shape rather than setting yourself up for failure in chasing the impossible dream.

Specifically for a womens diet program while in the weight loss phase, you need to calculate an intake of calories as follows. If you lead a mainly sedentary lifestyle, limit your intake to 1000-1200 calories per day.

If you are active (as you really should be if you want to lose fat and tone up, rather than just lose kilos) limit yourself to 1200-1500 calories per day. A very active woman wanting to lose 1/2-1kg per week should take in 1400-1800 calories per day.

Naturally, this is a general rule of thumb and it is affected by your current weight and the amount and intensity of the exercise you undertake.

You can be overweight and fit through exercise and therefore healthier than if you slim down without regard to an exercise program.

Fat that is distributed in the lower half of your body, making you pear shaped, is much less of a health risk than if your fat is clustered around your middle (apple shaped).

If a woman has a waist measurement of over 88cm (35 inches), that is the cue to slim down and get fit.

An 88cm waist has been proven to be the point of high risk of serious disease, like diabetes, hypertension, stroke and even some cancers. Failing to look after yourself can lead to preventable conditions such as yeast infections making exercise quite uncomfortable.

If you eat properly and exercise regularly but can’t shift your excess weight, you should ensure there is no other more sinister reason for you being overweight, like an infestation of parasites in your stomach or bowel.

At the time of menopause, it is common for women to gain up to 3kgs of weight, even when you don’t significantly change what or how much you eat.

The hormonal changes that occur at menopause tend to cause a redistribution of fat from lower to upper body areas, so your diet program in the latter half of your life needs close monitoring to avoid increased health risks.

Muscle building supplements are not strictly necessary for muscle gain, but these body building supplements will certainly maximise your fitness outcomes.

Supplements are the tools that will increase your muscle building potential.

Muscle growth will definitely be quicker for you when you use a selection of these products to enhance a correct workout routine.

You should ensure that you take a high potency, good quality multivitamin from a reputable company. Apart from that there is a confusing array of muscle building supplements on the market but the one thing you need to remember is “Protein”.

Protein is made of amino acids that are the basic building blocks of muscle, so protein is an essential ingredient for muscle building.

A rule of thumb is to take 1-2 grams of protein per pound of bodyweight over the course of a day.

As a supplement to your diet, protein shakes and bars are popular and convenient. They provide high quality protein.

The 2 most talked about proteins are whey and casein.

Whey is a protein type that is digested quickly and best suited for taking after your workout to feed your tired muscles.

Casein is a different story. It is digested very slowly over several hours. You can take it as a bedtime shake or bar to feed your body while you sleep. Other proteins include egg which digests at a medium pace for sustained release of aminos and soy protein – one of the few complete plant proteins. It’s not as effective as whey or egg however.

Some protein products are blends of several types, so that you get a different digestion rate that is suited to your particular purpose.

You can get low carb proteins and a few bars exist that are aimed mainly at women who want to lose fat and build lean rather than massed muscle. There is also a range of protein products for hard gainers, who need an easy way to digest a lot of nutritious calories.

As you become more involved in body building for muscle gain, you will be confronted with a huge variety of products.

You need to be informed as to the best “stack” for your purpose and be careful not to become unbalanced in what you ingest, nor should you double up with differently named items that basically do the same thing as each other.

Creatine, glutamine, growth hormone, testosterone, nitric oxide, anti estrogens, aminos and more will be offered to you. The most important supplement is still going to be protein.

You won’t JUST get to goal weight with a weight loss journal. You are more likely than anyone who does not use a food journal to lose the amount you want to and to maintain your goal weight. The reasons a cheap little book is the best easy weight loss investment you’ll make are of extreme importance but often totally overlooked. Here they are.

You know that if you fail to plan, you plan to fail. Writing everything down is an integral part of your weight loss plan.

1. By recording everything you eat in a day plus the energy value of your exercise, you have an accurate record to consider in planning your diet and exercise program.

2. As well as an aid in planning, keeping a food journal helps you to identify problem foods or drinks that you continue to consume.

Knowing what they add to your calories and their (lack of) nutritional value helps you with the decisions you need to make about these items.

3. Analysis of your journal will allow you to identify and understand eating and exercise patterns and the effects of cheat days, hormonal changes and other events affecting your weight loss plans. 4. Keeping a journal helps to prevent calorie amnesia. It is one of the best how to lose weight tips you can take advantage of.

You know, you reckon you “only” had 1500 calories on Sunday, but thinking back, there was that piece of cake and the glass of beer and….

Calorie amnesia is one of your greatest enemies and you can minimise it by writing accurate data every evening in your weight loss journal.

5. If you need an injection of self discipline or motivation, there is nothing to beat seeing your daily figures in indisputable black and white before your very eyes.

There is no secret to easy weight loss but if there is a magic pill, it is the weight loss journal.

There are no big secrets in how to lose weight naturally.

But because we have become conditioned to eating highly processed food in large servings at the wrong times of day, the first few weeks of how to lose weight naturally are going to be a bit tough.

You have to be determined to win your weight loss war and follow through your desire to lose fat with determined action

Be assured, though, your taste buds can be trained out of their bad eating habits.

You will fairly quickly come to a point where you honestly would rather eat a fresh juicy piece of fruit than a cheap and nasty chocolate bar or deep fried snack.

In fact, once you wean yourself off excess fat, sugar and salt, eating this style of “treat” now and then can make you a bit nauseous and disgusted with the taste.

Look, you are not going to believe it till it happens and it won’t happen until you put the effort in.

May I suggest that you just give it a try for a few weeks with an open mind? You have nothing to lose but your fat deposits.

If you are desperate to know how to lose weight quick, then the short answer is it does not matter if you lose weight naturally, or with supplements or with specialised diets such as a high protein low carb diet. How to lose weight quick should incorporate these basic how to lose weight tips. You should start how you mean to continue.

How to lose weight naturally (and quick) just means that you need to make a plan for diet and exercise, accurately record all your food and exercise, incorporate a regular cheat meal and be strict but forgiving of yourself.

You know, just like if you were your own best friend and had made an error of judgment that could easily be fixed and forgotten.

Too many people who are desperate to lose weight quick have the philosophy “If at first you don’t succeed, give up”. Now where does that leave you for the rest of your life? “How to lose weight naturally” must not surrender to “how to stay overweight, miserable and frustrated”.

Did you give up when it was hard to tie your shoelaces? When you couldn’t hold a pencil, let alone write? When you couldn’t pass your first driving test? You will not learn how to lose weight quick if you are quick to give up.

Learning how to lose weight naturally is neither brain surgery nor rocket science. The mantra is “eat fresh, eat natural”. The fresher and less processed the better. Graze the shops every couple of days for the best of the vegetables, salads and fruits you can get.

No, they don’t have to be organic and therefore 3 times the price of non-organic produce. They just have to look and taste good. It won’t take you long to work out who is selling quality and who is cutting corners. Trust your eyes, nose and your taste buds.

It’s the same with your butcher and fishmonger. Shop for your protein on the day that you are going to eat it, or at the most one day in advance or freeze it fresh – ideally in a vacuum sealed bag to stop degeneration and freezer burn.

Planning your meals each day and buying for them on that day minimises the likelihood that the ingredients will go from shopping bag to fridge to bin because you have forgotten about them and ordered pizza instead. Now how about water retention and weight loss?

To know how to lose water weight you have to know what causes it (and actually, whether you really do have water retention or are just making an excuse). Take a simple test. With one finger, gently push in the skin of your forearm or calf area.

If the skin springs straight back, bad luck – this is not water weight you have a problem with. It’s plain old fat. If the skin takes its own good time to slowly rise back into position, then read on to find out how to lose water weight.

Drink heaps of water. Why? Because your water weight is not caused by water as such, it is sodium or salt in your system that is causing you to retain water. Drinking more water flushes excess sodium out with it.

Opinions vary and you have to take into account your local climate, but consuming a minimum of 2 litres of water a day is a reasonable goal to aim for. If you lose a lot of water in sweat, drink more than this.

Don’t guzzle a bucketful of water all at once; your stomach will rebel. Just keep sipping away all day. Keep plenty of water handy to where you will be throughout the day. It always helps to have a couple of bottles in the car.

Cutting down on salty food and drinks is the best method of how to lose water weight. Some foods, such as soy sauce and smoked meats and fish are notorious, but there are many foods that you probably eat every day without realising what the salt content is doing for your water retention.

Check the nutritional information on what you routinely eat. Choose the low salt options or cut out the salty stuff altogether.

Don’t add a lot of salt to your meals. Salt is an acquired taste – you can un-acquire it as well if you have water weight to lose.

Beware however. Everyone needs a bit of salt and how much varies with the individual. If you find yourself getting painful leg cramps when exercising, then add a pinch of salt or two to your daily food intake.

The cramps will disappear. Everything in moderation is the key for how to lose weight naturally

The Fitness DVD craze has exploded onto the fitness and health market so that every bookshop and supermarket and service station has an impressive range for you to choose from.

There are several benefits of working out using these products.

In an exercise class with a real live instructor, you can often miss quite important aspects of the moves you are supposed to be emulating.

This means that instead of getting the best out of your fitness workout, you may be wasting time or even contributing to strains and injury.

You may not be on time for class or be feeling at your brightest at that time.

A DVD viewed without other people blocking your view of the movements you need to make is a great alternative.

You can go back and forward and pause and watch as many times as it takes to get it right at whatever time of day suits you.

In choosing the best fitness DVDs for you , consider several factors.

Are you really interested in the type of workout on offer, or are you impulse buying something that you think might work for you?

If you buy in the enthusiasm of the moment are going to remain on the shelf or in the back of a never opened drawer. Choose something that you are interested in and then at the very least you will watch it once and it may encourage you to play the tape.

Is the instructor reputable: have you at least heard of them? Are they a celebrity trainer with proven success or a long term fitness guru with an impeccable reputation?

Have a good look at the blurb on the packaging and digest the facts before purchase. If it sounds too good to be true, then it probably is.

Items like one I saw recently claiming that you can lose 1kg of fat every week by exercising for just 8 minutes every morning are not going to come through with the goods. Reject them and save yourself the grief.

Are you getting more than just one workout for your money? Are there additional short clips on proper technique or equipment required?

This attention to detail on the part of the seller means that they are really interested in your fitness and health and not just in making a quick buck.

You are spoiled for choice in this market. Take your time and choose wisely to suit your personal needs.