After a long holiday of Christmas and New Year, it is time to go back to your goal again!

Yes, you might feel reluctant to go back to your normal life after went through all the relaxing and happy moment, with excessive eating without bothering the controlling of diet :-p

Now I am going to show you 5 simple steps to regain your momentum to your diet goal:

1. Be Specific of what of the weight you want to maintain.
2. Make sure your goal is measurable. Unrealistic goal will only lead you to failure.
3. Be clear on why you want to achieve this goal. Be clear of your purpose in reducing weight.
4. Define the strategies you can use to achieve your goal. Always refer to the people who have succeed and ask them what they have done in achieving their goal.
5. Take massive action on your strategies to achieve the goal!

Get the detail on how to set your mindset in losing weight here.

Today I am going to review one of the hot website about weight loss, which is FatLoss4Idiot .

FatLoss4Idiots is offering you their 11-day meal plan through its Diet Generator. The 11-day meal plan mainly consists of a lower-carb, higher-protein, low-fat diet.

The meal plans consist of 4 square meals a day, which keep your energy levels up and prevent you from becoming hungry or lethargic.

The interesting part is the meal plans are rotated each day, so each day you eat a different meal. This prevents your metabolism from adjusting to your eating pattern, which is a good thing. By rotating your diet, not only do you get a balanced, varied diet, but you stay one step ahead of your metabolism, which should (in theory) keep your metabolism from dropping and help you lose some extra pounds.

However, one of the draw-back is it doesn’t give any advice on exercise. As we know, exercise is a very important element in weight loss. Therefore, it is always a good way if you do some exercise together with the diet recommended.

Everyday, peoples spending millions of dollars trying to get rid of the fat that accumulated at their body. However, only very few people actually success in achieving the ultimate goal. Why? Because many people are not consistence in what they are doing!

Today, I will introduce one easiest way in losing way, you don’t have to spend thousand joining some luxury gym clubs, you don’t have to call your friends and make sure your friends are there to do some sports with you. You don’t even have to put on your sports shoe.

Why is that?! Is it that easy?

Ok. The simplest way to lost weight is:

“A THOUSANDS STEPS A DAY!”

Ever wonder how many steps are you taking for a day? I mean, everyday we go traveling by using our vehicles, even going to buy some grocery a few steps away from our house! This is why now so many peoples are having weight problems.

Instead of spending thousands joining gym club to get rid of the fat that stays in our body. You may considering invest in a small pedometer.

Pedometer is basically step counter. It counts the steps you walk everyday. In fact, researchers said that you have to walk a thousand steps in order for you to burn out the calories you gained everyday.

Thinks about it, if you are too lazy packing yourself to gym room, why not just wondering and walking around in your house everyday for a thousand steps. This is definitely the cheapest way to reduce your weight.

As someone who is very dedicated in their weight training, you always aim to broaden your knowledge on the field to achieve the best possible results for yourself.  This means you will no doubt come across the mention of supplements, to take alongside your training.   The other recurring thing you will see is the importance of protein in your diet.  This is where whey protein comes in.

Whey is a natural product (a bi-product of cheese) and is available in the bodybuilding world as whey protein powder.  This powder is then mixed with water or milk to take as a supplement.  A common question, certainly one I thought to myself when I first started, is when to take it?  Whey powder can be taken at various times, on workout days and also rest days.  On workout days it can be taken twice, both pre and post workout.  Pre workout is usually a lower dose, roughly around 10 grams.  This dose can prolong muscle activity whilst training.  The larger dose, approximately 40 grams is taken post workout.  Here, it begins to help muscle repair and growth, as it does when taken on rest days.  The rest day dose is around 20g grams.

Approximately 30% of your daily food intake take should be protein and whey is a great source for this and is quickly absorbed into the body, which is another reason why it is so effective pre and post workout.  Whey protein then however is not the best source of protein to take for overnight benefits as it is quickly absorbed and short acting.  A slower absorbed protein, for instance Casein Protein, would be better for this.  Whey should also not be used as a replacement source of protein, just an extra alongside natural sources.

Supplements are very important with weight lifting or training, if you are looking for muscular hypertrophy (or muscle growth).  Do your research though and do always check manufacturer’s labels for special dietary advice and for how much protein is being delivered per scoop.  This is important, as brands can vary, as can the delivery method i.e. there will be more protein available if it is taken with milk rather than water.

I wish you all successful training and hope you reach your goals.

Now is the month of July. How far are you from for achieving your weight loss goal?

Since this is the half of your way if you have set your weight loss goal early of the year, you must review back your goal and results.

Start asking yourself, what is my initial REASON for losing weight? What is my initial GOAL of losing weight? What ACTION/STRATEGY I have used for me to achieve it?

If you still have not achieve what you want. Take some times to think back and reset what you have decided before to make a drastic improvement.

All the best for you!

In weight loss cases, some of the people will feel they are fat despite the fact that they have been extremely thin. Besides, they do not feel like eating eventhough they feel hungry. It medical term, we called this Anorexia Nervosa.

Anorexia Nervosa is a psychiatric diagnosis that describes an eating disorder characterized by low body weight and body image distortion with an obsessive fear of gaining weight. Individuals with anorexia are known to commonly control body weight through the means of voluntary starvation, purging, vomiting, excessive exercise, or other weight control measures, such as diet pills or diuretic drugs. To put it in a nutshell, anorexia nervosa is a complex condition, involving psychological, neurobiological, and socialogical components.

Therefore, eventhough you have the intention and planning to lose your weight, do not force yourself untill the extent of becoming anorexia nervosa. 

An alternative way to determine obesity is to access percent body fat. Doctors and scientists generally agree that men with more than 25% body fat and women with more than 30% body fat are obese. However, it is difficult to measure body fat precisely.

One of the simple method for measuring body fat are the skinfold test, in which a pinch of skin is precisely measured to determine the thickness of the subcutaneous fat layer.

It is important to know whether you are obese or not by using these few indicators. Measure your obesity level and you will know how is your weight loss going.

Yesterday I discussed about Body Mass Index (BMI). As promised, today I am going to discuss about waist circumference.

Waist Circumference

BMI does not take into account differing ratios of adipose to lean tissues; nor does it distinguish between differing forms of adiposity, some of which may correlate more closely with cardiovascular risk. Increasing understanding of the biology of different forms of adipose tissue has shown that visceral fat or central obesity (male-type or apple-type obesity, also known as “belly fat”) has a much stronger correlation, particularly with cardiovascular disease, than the BMI alone.

The absolute waist circumference (>102 cm in men and >88 cm in women) or waist-hip ratio (>0.9 for men and >0.85 for women) are both used as measures of central obesity.

In a cohort of almost 15,000 subjects from the National Health and Nutrition Examination Survey (NHANES) III study, waist circumference explained obesity-related health risk significantly better than BMI when metabolic syndrome was taken as an outcome measure.

We have been discuss about weight loss in past. Today, I am going to discuss about obesity.

Obesity is normally termed as body condition that exceeds healthy limits. How to know whether you obesed? There is one indicator named body mass index. Body mass index is calculated as weight in kg divided by height in metre square. Obesity is termed as BMI of more than 30 kg/m2. You can calculate your body mass index right now! Easy right?

Body Mass Index (BMI) is classified as followed:

A BMI less than 18.5 is underweight.

A BMI of 18.5 - 24.9 is normal weight.

A BMI of 25.0 - 29.9 is overweight

A BMI of 30.0 - 39.9 is obese.

A BMI of 40.0 or higher is severe (or morbidly) obese.

A BMI of 35.0 or higher in the presence of at least one another significant comorbidity is also classified by some bodies as morbid obesity.

In a clinical setting, physicians take into account race, ethnicity, lean mass (muscularity), age, sex, and other factors which can affect the interpretation of BMI. BMI overestimates body fat in persons who are very muscular, and it can underestimate body fat in persons who have lost body mass (e.g. many elderly). Mild obesity as defined by BMI alone is not a cardiac risk factor, and hence BMI cannot be used as a sole clinical and epidemiological predictor of cardiovascular health. The others indicators for obesity included waist circumference and body fat measurement.

Tomorrow, I am going to discuss about others indicator. Do not forget to visit this post again!

You must be shocked by reading the title of this post. So why should you spend so much money joining the weight loss program, buying the weight loss book, medication or everything related to it? It is up to your decision but let’s see what is the theory behind this statement.

As we know, more than 70% of our body consists of water. Our blood is made up of water, our cells need  water to survive. But how many volume of water have you consumed a day? There are several suggestin for water consumption. One said that you must consume at least 8 glasses of water per day. Another one said  average person should drink about one-half their body weight - in ounces - of water each day. For example, if you weigh 200-pounds, you would drink 100-ounces of water - about 3-liters. It is up to you to judge.

After reading the statement above, look back on what you eat for a day. Do you consume enough water in your diet? I bet 90% say no! Because most of the foods we consumed made up of carbohydrate, proteins and fat, but very less vegetables and fruits which is the source of water-rich foods. That’s why you are building your fat in your body and that’s why you cannot lose your weight!

In conclusion, if you want to lose weight, look at your diet and decide how many fats you want to build in your body or how many water you want to consumed by taking this diet. Then, your goal for weight loss will be achieved.