How To Lose Fat The Easy Way
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Understanding What Makes You Overweight:
Carrying too much weight generally means you are eating too much and exercising too little. A high intake of fatty foods are the major culprit. We are eating far too much fat in our diets and moving very little these days, with a major increase in obesity, strokes, heart attacks and diabetes now a major problem amongst us. After eating foods high in fat intake the body has little choice but to break those foods down by depositing all that extra fat on areas of the body such as the hips, tummy, thighs. By changing the foods you eat, adapting the foods you like, adding some exercise into your lifestyle, your body will begin to burn fat and you will begin to see results.
POINT ONE TO REALISE:
EATING TOO MUCH FAT MAKES YOU FAT IT'S SIMPLE!!!
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What Not To Do To Lose Fat:
Starve your body
Go on fad diets
Do not think "diet" but think life-time health plan instead
Take so called "diet pills"
Make unrealistic goals based on what you cannot keep
Mould yourself on looking like some-one else you know.
'Starving your body' puts your body into shock mode by eating away muscle as well as fat. When you regain your weight you actually look heavier than you did before due to the muscle your body has eaten away. If you reduce your intake so radically you find yourself starving, there is little chance you are going to maintain the diet anyway. Forget 'fad diets' , most of them are unrealistic, money-grabbing, they are not starting you off on a healthy sensible lifestyle you need to maintain weight loss long term. Take the word 'diet' out of your vocabulary, the word diet conjures up visions of self deprivation, you are not on a diet, you are embarking on a new life-style of healthy living and healthy weight loss. Forget 'diet pills ', I can guarantee you won't feel hungry by eating more wholesome foods in your diet. Don't set 'unrealistic goals' , your body will shed weight at your own pace. 'Don't try to look like someone else' , everyone has different body frames, base your weight loss on looking the best you can based on yourself.
"Weight-loss is simple, by reducing fat intake in the diet to a healthy level and exercising for 30 minutes 3 -4 times a week, the body will soon begin to lose surplus fat."
Begin By Reducing Fat Intake:
A healthy intake for a woman is 30-40grams
A healthy intake for a man is 40-50grams
Easily Achieved By;
Becoming smart at reading food labels.
- Educating yourself to what foods are low or high in fat.
Avoid:
Butters, oils and margarine
Fast foods high in fat
French-fries
Chocolate
Fatty Meats
Full cream milk
Nuts
Fatty processed cheese
Cream
Cakes, biscuits and pastries high in fat
Egg yolks
Oil based mayonnaise
Choose:
Breads and grains
Fruits and vegetables
Low fat-milk
Egg whites
Tomato, soy, barbecue sauce and vinegar for dressings
Oats
Cereals (avoid toasted muesli)
Lean chicken and white fish
Lean cuts meat
Low-fat yoghurt's
Sorbets
Popcorn (without butter)
Pasta and rice
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"It's not the sandwich that makes you fat it's what you put on the sandwich".
Adapt Your Favourite Foods To Suit Your Lifestyle:
Grab yourself a Fat-Counter and learn the fat value of foods
If dining out look for lower fat choices. Ask the waiter for your meat to be grilled instead of fried, accompanied by a salad with a low fat dressing.
Adapt your favourite food with a few simple recipe changes. If pancakes are your fetish, make them with skim milk instead of full cream on a non- stick pan.
For a french-fry substitute bake thinly cut potatoes on a baking tray in oven.
Choose jelly, sorbet or fruit-salad for a great dessert.
Invest in some great low- fat cookbooks. Fat- free cooking contrary to belief can be incredibly tasty.
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Add 30 Minutes Exercise 3 - 4 Times A Week:
You need to add some form of exercise routine 3 - 4 times a week to help burn off excess fat while toning muscles.
By exercising you will speed up your metabolism which will burn calories even while sleeping.
The benefits from exercise not only will assist in weight loss but do wonders for your health.
Walking is a great way to start. As your body gets used to moving you can gradually pick up your pace to a more brisk walk.
The main thing is to do something you enjoy then you are more likely to stick to it.
Contrary to belief exercise will actually increase energy levels, not decrease it. Not exercising because you are too tired is a poor excuse.
Dancing to music at home, exercise bikes, exercise videos are all great alternatives to assist the body in losing fat.
A Special Note:
For a great weight-loss and exercise mentor I have found Susan Powter, to be number one on my list. She simply smashes so called diet myths to pieces, and it was through her, I lost heaps of weight myself. While others preach 'diet, diet, die t', this once severely overweight woman, brings hope and relief to millions of people, with her 'eat, eat and eat' approach. I guarantee you will never look at another diet again, after reading one of her fabulous books.
"Get the word 'diet' out of your vocabulary and substitute the word 'health' instead. This is not about deprivation in any sense it is about a healthier way of living for yourself".
© Isabella22 of Hub-pages 2010
Some Useful Links
- Home Body Fat Test
A fantastic online home body fat test for both men and women that calculates your total percentage of body fat and gives a individual personal analysis of how much weight you need to lose. - 50 Weight Loss Tips With Chris Pirillo
Chris Pirillo who lost 30 pounds in three months shares 50 great tips on how you too can achieve amazing results like he did. - Weight loss With The Biggest Loser Club
The Biggest Loser's Weight Loss Official Program which you can easily sign up to, to help you lose those extra kilos. There is also a online calorie counter, online diary and heaps of other resources to get you on the way to a healthy weight loss. - Walking For Weight Loss And Fitness
This informative site has been listed in the top ten websites, and has everything you need to know about weight-loss, body sculpting and exercise in a easy to follow guide. - Walking Off Weight
A handy guide for everything you need to know about walking as part of a long term weight-loss and healthy eating plan. Great for beginners. - Weight Watchers
The official site for Weight Watchers complete with success stories, recipes and help for losing weight. - Recipes - From The No1 TV Show The Biggest Loser
A collection of low fat meals that are easy to prepare while tasty, food you can serve to the whole family. It has a selection of main meals, smoothies and desserts. - Rosemary Conley Diet And Fitness Clubs - UK
Rosemary Conley has 35 years experience in the weight loss industry. She herself lost a remarkable amount of weight by reducing fat in her diet combined with an exercise plan. She now offers her help to millions of dieters worldwide. Official website - Low Fat Diet Recipes Collection
A collection of free online low-fat recipes that are fully illustrated and easy to follow. Each recipe comes with a handy calorie and fat count. - Online Fat Counter
A super handy online fat counter that comes in a neat PDF format. It gives you a quick fat count of everything from A to Z.
CommentsLoading...
Thanks so much dohn I'm sure you are one of those lucky ones who don't have to watch their weight. Thanks heaps for your praise :)
Wow, this is one of the best hubs I have found on dieting. Thankfully I done have to diet, but half of my (girl) friends are on some kind of diet or another. They would do well to read this. A great read, and I will recommend heartily to all!
Cheeky thank-you so much for your praise, you really made my day.
Some good points here.
Except for under your "avoid" list.
egg yolks and nuts are good for us and they even assist us to lose weight.
monounsaturated fats is what there called and there found in foods like salmon, nuts, avocados etc
there extremely good for us and have major health benefits
but just make sure that like everything else you eat them in moderation. :)
Hi Melody you have made some great points. I agree with you about egg yolks and nuts. The reason they are in the list is as you said, they have to be eaten in moderation and some people take them to the extreme. Thanks so much for coming by.
This is a fantastic hub Isabelle! Yay, happy following and reading!
Thankyou so much yenajeon you made me feel great today.
You make it sound so simple. Thanks for the share.
the phrase to "NOT starve your body" is debatable. A well-known site "zen of fitness" zen habits, (something to that effect), says it is OK to regularly fast during the week at least twice (starve your body, no food for 18 hours or so to get your body in the mode of fasting and using the stored fat energy.
You then exercise on that emptiness and you'll notice weight loss and more muscle built up. It works for me and the military regularly does this. We work out in the mornings on an empty stomach, burning the fat, then eat healthy.
Isabelle that was one amazing hub, one thing I love about Hubpages is watchin people improving and girl you have deff improved, big 10/10 for this hub !!
Thanks heaps Anamika it is simple really, a lot of commonsense as well. :)
Ho ocbill I here what you are saying and you have made a great point. When I say do not starve the body I mean in general, not like your controlled method of fasting for health benefits. I am talking about dieters, who take starving themselves to excess, daily, severely, in hope of quick weight loss, sometimes becoming anorexic in their extreme efforts. The starving that I mean is not healthy in any shape or form.
Hi TattoGuy wow, you just made me feel a million dollars, I really appreciate what you have said so much.Great to see you again also. A huge thanks from me. :)
A great hub on health. Thanks for sharing.
Good Hub!!!!!!!
To be in sound health is most precious for each and every individual. The hub which is explicitly dedicated to health is widely acclaimed across the globe. The tip suggested is extremely fruitful. Thanks for sharing.
Wow, it's impressive how well you present your hubs.....and make them so readable and striking! Well done..! I do want to add too that raw nuts (almonds in particular) are great for weight loss, and I eat 7 (yes, no more) every morning and it really keeps me in great shape. Anyway, thanks for the wonderful read....(rated up!)
sound advice!
Good advice, I am going to pass this along to a friend who's been struggling.
I have tired low fat- high protein diets and nothing works. I will try out a few of the great tips you mentioned in this hub to gain muscle and lose weight and I will follow your lose fat hub.
I have used adipex to lose weight and it is really effective for me. I ordered it online in www.medsheaven.com
well, there is no way working for me.
Great hub, loaded with lots of information. Being in good health is as vital as the air we breathe
I always feel bad for those who can't just eat what they want without all the consequences that go along with it. I can eat like a horse and never gain a pound, and my sister is sort of like that too. My mom, my wife, my brother-in-law all are the opposite. They gain when they eat. My wife has been wanting to lose some unwanted pounds, so I'll show her this article. Thanks.
I feel that you have gotten on the correct path .My wife and I started walking then stoped ,motavation is the downfall.but reading this will get us back on track.
GREAT ARTICLE GOOD JOB YOU MADE SOME VERY INTERESTING POINTS
Great I enjoy reading it.
Its a very complete article Isabelle, Thanks for sharing it.
Good info. Thanks for writing this hub!
Super information. The key is making a lifestyle change and remember to get rid of the term diet. Excellent suggestions for eating and exercising. It seems easy, but not so much so. But your article encourages people to take the incentive to make changes one at a time.
Great Job on this hub as everyone in their life will struggle with weight loss at one time or another.
According to your hub, I pretty much am doing everything right. I just got back from the gymn. I've been losing inches but the number on the scale doesn't seem to get any lower.
So for now, I'll just keep doing the right things. Thanks for a very well written and informative hub.
Sage
Good pointers and I agree completely with you about fad diet--no way to lose weight in the long run. Thanks for all the tips.
Great tips. Thanks.
Thanks so much cupid for taking the time to read my hub.
Thanks American Cam you should give this a try it is so easy to follow.
Thanks ateenyi what you say is very true, it is all about health long term, not dieting.
Thanks so much wow your encouraging comments really picked me up this morning, thanks so much.
Thanks so much personaltraining.
Thanks Tony yes please do that, it is so easy to follow and you can lose so much weight long term as it is easy to maintain.
Afunguy good luck, I know you will do really well,I follow this way of lifestyle too, I can eat plenty, stay slim, and I feel fantastic.
Hi onlinescamcheck, thank-you so much, yes health is what it is all about.
Hi Springboard, wow you are one of those lucky ones we all want to be like lol. Your sister will love it. You know I eat cakes, desserts, pancakes even on occassions, but I make them all the low fat way. This plan is just great as it is not about deprivation.
Hi Bigtoad thanks so much I really hope it will motivate you both again to keep going.
Hi MMA46, thanks so much for coming by.
Thanks heaps Angelica I appreciate your comment.
Thankyou GJG, have a wonderful day.
Thank-you Crazy-bean writer, that is very true, it is just one step at a time, some-times it is too much for people to change everything at once.
Sage you know I never weigh myself. Actually I meant to write this in the article. Sometimes scales can discourage us as although our weight loss appears slow on the scales we are still losing heaps cms of our body, sometimes the extra muscle we are gaining can be disheartening on the scales.
Thank-you so much anginwu for taking the time to comment.
Thank-you also tdarby for coming by.
Brilliant use of graphical representation to illustrate these points. Diet is usually the hardest thing to change but you've managed to encourage us to do so as well as blowing common myths out of the water. Happy training!
This was a really informative hub - you sure did your research! Thanks for all the great advice.
A very good hub. I will come back to it again.
I like the looks of your hub. Layout was great with useful information. You personalized the article with your suggestions and experience. I will be following more of your hubs. Keep on writing!
Good research and writing skills Isabelle!
i likes hub.First times in hub I must get more skills from research. any way all successful.
Thanks for this great article.Having very helpful tips to lose fat...........
Losing weight is a lifestyle change rather than a short term fix like you say. Very useful hub here.
Thanks so much James I am thrilled to think I have inspired people, thanks again.
Thanks so much nadp, I am so glad you enjoyed it.
Thankyou Hummingbird I am just glowing to receive all these positive comments from my hub, it is just amazing.
Thanks so much Part- time Writer your positive cheery feedback was much appreciated.
Thanks also to you VC, and have a wonderful week.
Thanks Bellawellbee for taking the time to come read my hub.
Thankyou Gramsmith I am just overcome with the terrific response this hub has received.
Thanks Laurenceh it certainly is a life-time plan not only for weight loss but for added years to your life.
Great knowledge. Thank you for sharing it Dear Heart.
Thank-you stars your comments are much appreciated.
Superb article,I must share it with my students.
Thanks and thumbs up
Shane
I am thinking about trying zylene diet pills as I have been listening to the calls they have with Dr Pompa. He has some amazing stories.
How did you get those designs to separate the sections of your hub?
Jenni
we have a few things in common...looking for better health! Great information thanks for sharing :)
Thanks so much Shane I am totally honoured.
Hi Sexpert I have not heard of Dr Pompa lol. I added the designs as pictures. Thanks heaps for stopping by.
Hi shareitt great to meet someone with whom health also means a lot. Cheers. :)
thanks for sharing this usefull post :)
I like what you say in the "What Not To Do To Lose Fat:"
Fad diets are worse than the problems of being overweight.
Great article, keep spreading the word.
Great hub. I hate exercising, but the Walking Away the Pounds is fun.
Well done Isabelle.One of the hubs i recently made i think goes with this one and can help out on some of the topics you didnt get into further detail about eating and training effectively http://hubpages.com/hub/How-to-lose-weight-trainin
I concur with you and the above hubber.
I wrote an article about how I helped my father lose weight:
http://hubpages.com/hub/Self-discipline-and-weight
If you do what Isabelle says above, you should have no problems losing weight.
Daniel
One of the most important point is abstain yourself away from carbonated drink and junk food.They contain only sugar and fats. Check it out in - http://healthyfoodandliving.com/Why-we-are-fat.htm
Very useful hub. Informations are quite scientific and proven.It solves the problems of many overweighted people if practiced correctly
Thank-you saktimarendra for stopping by to read my hub :)
Hi Snoopy yes I certainly will whenever I can, it is my passion
Hi lovelypaper yes I agree, I find it hard to get into exercise at times, but I always manage a walk, it energises me and relaxes me.
Thanks heaps nearbystore will def check that out.
Hi Daniel thanks so much for your comment you left that is really encouraging.
Genius I totally agree and I will check out the link you left. Thanks.
Thank-you prasadjain yes it is a practical, healthy way of life that anyone can stick to.
Thanks Isabelle, We all know these things, but it takes hubs like these to wake us up. You really put a lot of work into this hub. Oh and I love Susan Powter, I often wondered what happened to her, she's such an inspiration. Very, very good hub.
Thanks again fastfreta yes isn't Susan amazing. I just adore her outspoken approach to the diet world. Simply amazing.
This is perfect for a friend of mine! He will love it! Thanks!
Thanks so much Hokey I wish all the best of luck to him. :)
Thanks for this inspiring hub. I'm struggling now to lose weight, and it's hard when I still have to cook for hubby who can consume 8,000 calories a day and not gain weight!
Read the "how to lose fat basics" at this hub. The food choices of what to consume vs not are spot on. Good hub after a quick review of the article.
Great hub! I'm watching people all around me shedding weight as though it were sweat due to reasonable eating habits and plenty of exercise. This presentation is very informative and responsible. Thank you. :-)
Oh that would be so hard Habee, doesn't it make you gag when some people can just eat all they want lol.
Thanks so much woodamarc I am so glad you approve. I guess a lot of it comes down to common sense too :)
Hi there Denno thanks heaps for your comment makes me feel a million dollars.
Great info! So detailed and helpful. Thanks :)
Thanks so much IM I am glad you stopped by.
I was sure to have already commented here, sorry for my delay. Very good. Rated and stumbled. :)
Thanks again hypnodude for your great support. Cheers!!
What a useful Hub. This is one of the best I've seen on diet. Thanks for sharing.
Oh thanks so much Garlic you have made me feel really great, thanks for the praise.
Thank you for the tips and Ideas.
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I totally agree with what you said about how not to lose fat. I would also add that you shouldn't go for liposuction or such surgeries.
Eating fat burning foods also helps to burn fat. I've written a free special report on the different types of fat burning foods. If anyone are interested just let me know!
- Suzie
Thank-you Grannys house for leaving a great comment :)
Thanks also Edward :)
Thanks Suzie and I agree with you too it is amazing what you can achieve with resorting to liposuction and other drastic measures. Will check your article out. :)
well, the easy way is do nothing , just drink some black tea, which can help you flat your belly.Trust me, it really works for me.
Great advice that really works. No reliance on over-hyped supplements and fad workout programs.
I have used xenical to lose weight and it is really effective for me. I ordered it online in generic-pills-store.com
Thanks tingy it is great to get so many people offering their valuable input. I have heard tea is very good. :)
Thanks rambrose I really believe the simple nutritional basic ways always triumph in the end.
Thanks Joan wow so many ideas flooding in. :)
I see you have done quite a bit of research on this topic which is awesome and informative and will make at least a difference in someones life so I praise you for that as if we can make a difference in just one persons life then that is all that really matters because what is knowledge for a better life without sharing it with someone else.
Thanks for all the great information
Great hub. Suggestion.. 0 calorie butter spray for your meals. It tastes great. Also, check out Orvill Redenboker (pour over butter). The butter is healthy. And, tastes great. Also, 0 calorie cooking sprays with (canola oil) for your cooking. Along with baking,.
Loved this hub. Have a great day to all :)
This is a very informative hub. I have to start reading hubs more often because people like you do great research! Keep it up.
Thank-you so much Vonda for your wonderful comment so very much appreciated.
Nikki that is a great tip. I completely over-looked that one yet I use spray myself. Thanks so much.
Hi Squeem thanks so much for your encouraging comment, it made me smile. :)
how to lose fat the easy way and improve your mind: well I don't read the vulgar cheap useless hubs of others - honey -intellectually speaking and spiritually too - you are the one for me!!!
I like this hub, I try to stay in shape and I'm currently exercising, I have yet to see any changes or weightloss, how soon should I expect to see something? It's been 3 weeks since I started 'seriously' started working out.
you really made them sound simple. really nice hub and that exercise part I liked it.you are right about diets, we neednot go on strict diet, what we need to do is eat right and watch whatever we right. I am also working on my weight, so thanks for suggestions.
Good Hub, I have been thinking about going on the fad diet anyway :)
I guess it would be easier if we all had a chef who would prepare healthy food every single day. Does anyone know a cheap one?:-)
Thats fantastic, I haven't seen Susan for E V E R so glad shes still out there. Just breezin by and saw you on the feed. Welcome to hubpages. Peace:)
Great read and good info thanx for sharing!
Epig flattery will get you everywhere lol thanks for the great support. :)
Hi Coils have you also adapted your diet as well as your exercise, if both are going strong I guarantee you will see results very soon. Try not to go by scales but more by how your clothes soon become looser and you drop dress sizes. I guarantee if you follow this plan, and incorporate some hand weights as well in your exercise program you will soon be amazed by what you see and how you feel.
sdhaliwal best of luck with your program I am sure you will achieve great results
Hi edguider thankyou so much for taking time to read my hub.
Oh gidtset I wish I knew one too, but honestly making good healthy food is not too hard to make, try searching for free online recipes there are some superb ones out there.
Hi Katie oh wow great to find another Susan fan, I really appreciate you taking the time to come by.
Thankyou so much ladyjane much appreciated.
Thanks for valuable information.
I like this hub, I try to stay in shape and I'm currently exercising, I have yet to see any changes or weightloss.
My husband and I went on the South Beach Diet and we lost quite a bit of weight but as soon as we stopped it we came back to our original size. Will try it out
Yep,it is all about how much calories you take and how much you burn.The secret is to take everything you need,in the amount you need it.That is called a balanced diet.Not starving
i think i am gonna loss my weight loss...thanks.
Too many people opt for what they think is a quick and easy solution and we all know that there is never a quick and easy soltution when it comes to weight loss or fat loss.
thank you. im going to looose loads.
Great job with the post! These are helpful hints for anyone trying to lose weight. Most people think exercise is more important than what they eat, but diet is what determines whether your exercise is going to pay off or not. If people follow what you have outlined for us in this post, they WILL lose weight!
Losing weight is not that easy. That's im thankful to you for posting this blog. Thank you so much.
Oh do persist Adipex I am sure you will see the results soon.
Hi naturelover I am sure you will find this much more helpful as a long term easy to follow way of dieting without realising you are.
BMG I am confident you will :)
Wow Ryan that is exactly right. Thanks heaps for your input.
So true sisyfus, thanks heaps for your imput.
I am sure you will ifeelfat best of luck. You can do it.
Thanks heaps Mark for your encouraging comment.
Juice for fasting no it isn't. This way makes it heaps easier. Thanks heaps.
Good inspiring hub, your info is great, illustrations and tips well presented. Need to write a follow up to check on our progress 6 months later! Thanks for sharing.
I found this to be a totally informative website with great tips and being well presented,
If we want to lose weight we have to understand there is no magic cure in pills or creams that will make it simpler for us to do. We have to get our rear ends of the crouch and move it and put down the fork {preferably before the fourth or fifth course comes our way. We need to combine a sensible diet with exercise and try to maintain a good balance between the two. There are so great tips on this site keep up the good work.
I was linked to your post it’s fantastic.
I don’t eat too much because I hate myself…I just love food…everything about it…cooking it…smelling it…admiring it…eating it…sharing it! I wish to be a food critic but unfortunately my body doesn’t…when I don’t eat right I feel the effects within 24 hours because I have gotten into such a routine to be healthy. I lost 45kg over the past two and a half years and there is no way I’m heading back up the scale. My weight, unlike age, is not something that once it goes up can’t go down. In fact I still would like to lose another 10 kilos and I’ll be perfectly in my weight range.
I had a period where I realised how easily I fell back into old, what I like to term, “fat behaviour.” E.g. treating every meal as an ‘all-you-can-eat’ buffet…where there is food in abundance…delicious food…you have a bit of everything…sometimes twice or three times…eating without thinking or processing, and ignoring any signal to stop because your taste buds are having too much damned fun (and to be honest so are you…guilt only sets in later, but that’s not important when a fresh piece of cheesecake is partying in your mouth…)
It’s so weird when you think you’ve combatted all that behaviour, but 4 days out of routine and BAM! you’re back to the mental attitude of your former (45kilo heavier) self. Not to be self-destructive (ok sometimes maybe self defeatist behaviour…..but most of the time because food tastes so yummy and trust me, I’m not a self-victimising person. That’s just not me….I by no stretch of the imagination had a deprived childhood) …But now that I have come so far I cannot imagine going back to the way things used to be. I’ve worked too hard and come too far and sometimes that is the best motivation to get you back on track.
Just like normal people I have days where once I have stuffed up I figure what the hell, enjoy the rest of the day, but the majority of the time I get straight back on track, because eating more unhealthy never makes anyone feel better…you think guilt was bad after the first binge? It only gets worse by the 5th…when did guilt ever disappear with a Mars Bar? It didn’t right?
One thing I am still working on however, is the listening to my signals…I eat regularly because I know I have to, but I never know when I am actually ‘hungry’ so to speak. This is something I am definitely going to work on :D
But honestly thanks so much for this website it brings me great pleasure to read your blogs! Must have to try some of the books :D
dohn121 Level 3 Commenter 2 years ago
Great hub, isabelle. I'm sure that all of us can learn something extremely useful here. You did a great job on the layout and your writing was very clear. Thank you.