How much weight will I lose eating one meal daily ?

If you are asking, “How much weight will I lose eating one meal daily?”, you aren’t going to like the answer if you are sure that you can lose weight that way. The truth is, you may end up losing no weight and you might even find yourself gaining a little weight.

“But don’t I have to eat less if I want to lose weight?”

The answer is yes…and no. Eating one meal a day can end up slowing down your metabolism. Your body feels like it needs to store food because it feels that you are going to starve it.

It decides that it needs to save some food (energy) for you to use it later just in case you need it. The more often you eat, the less food it feels it needs to save for itself. You end up tricking your body into thinking that it is going to have plenty of food when it needs it and there is no reason to store any.

One huge problem with only eating one meal per day is that your body will burn muscle before it turns to fat for energy. To increase your metabolism, you need to be getting more muscle.

When your body is fearing that it may go into starvation mode, it will want to use the muscle first for food. When you end your weight loss efforts, you very well could find yourself with less weight, only it will be due to you losing more muscle mass than fat.

If you want to increase your metabolism and burn more fat, then you need to be eating more often than usual. The idea of only eating three times per day isn’t going to cut it. Try to eat at least five or six meals per day.

Space them outdo that you are eating every two and a half to three hours. It doesn’t have to be a big meal. It just has to be enough to let your body know that you aren’t going to be starving it.

Plan on three big meals (one of them being a good breakfast) and then another two or three small meals in between. These small meals can be a healthy shake, a cup of yogurt, or some other small and healthy snack.

It isn’t that you are going to be eating more food than usual, it is that you are going to be spreading it out through the day. If you are going to be stressing your body through exercise, then you need to be giving it the constant fuel it needs. The trick is to find the right balance.

The answer to the question, “How much weight will I lose eating one meal a day?” is none. Your body needs to be assured that it is going to have the food it needs to get through the normal everyday activities that you put it through.

Setting Weight Loss Goals

Are you making the commitment to lose weight and get in shape? Then, you are probably trying to decide how much weight should you try to lose. Setting goals are very important. Setting the right goals for you may be one of the hardest things to do.

Setting Weight Loss Goals

Not making goals for yourself is to invite failure to your weight loss goals. So what kind of weight loss goals should you set for yourself? In order to set the best goals for yourself, you need to know where you are, set a long-term reasonable goal for yourself, and give yourself rewards for meeting these goals.

Take A Look At Where You Are

It isn’t just a matter of how much you weigh, it is a matter of taking an accurate assessment of where you are right now. You should go visit the doctor to make sure that you are healthy enough to stress your body.

There are many people who can get started in a weight loss program only to find out that they can’t finish it because their body can’t handle the strain. Also, find out your true weight and get your body mass index (BMI) number. Get some measurements like your hip-to-waist ratio and your body fat percentage. It isn’t necessary to have all of these, but it will help you to know where you started.

Decide Where You Want To Go

Make sure that you have reasonable goals set for yourself. Going from a size 40-inch waist to a 30-inch waist probably isn’t very realistic for you. Going from a 40-inch waist to a 34-inch waist is fairly reasonable, but still ambitious.

Losing 20 pounds is a realistic long-term goal. Losing 20 pounds in two weeks probably isn’t a realistic one. Try to do aim for a goal that is realistic.

Make sure you have a planned date for you to reach that goal that is realistic as well. Don’t try to do the impossible. Try to do what you are capable of doing. When you reach that goal, set a more ambitious one for yourself. Plan on setting for yourself short-term goals along the way to break it up a little.

Reward Yourself Plan on doing something nice for yourself for reaching your long-term goal. Make it something special. Keep reminding yourself of it as often as possible.

Don’t just have one reward for yourself, though. For each little milestone, you reach along the way, treat yourself to something special. Give yourself little prizes for being such a good hard worker. This will also make the long-term goal easier to reach.

If you are truly serious about losing weight, give yourself the best shot by being realistic about where you are and where you are going. Don’t forget to reward yourself for the hard work you do. Figuring out how much weight should you lose is a good goal, but don’t let that be the only goal you have.

Exercise for weight loss

Do you have to exercise for weight loss? There seem to be conflicting opinions on this but most would agree that a combination of eating right and exercise is the best approach to losing weight.

You can compare our bodies to very fine tuned machines that use whatever we put into them to operate. If we put junk into our bodies, we can still go on, but not in the most optimized fashion. In a nutshell, our bodies run on blood sugar (glucose).

Exercise for weight loss

Exercise plays an important role because it leads to a depletion of blood sugar in our blood stream which then causes fat cells to release fat to replace it. Our body then uses this fat for energy instead of just storing it. And that’s how exercise for weight loss fits in.

There are a couple of myths that need to be dispelled right away.

1. Exercise means going to the gym every day for at least an hour (or something similar)

2. You can eat whatever you want, whenever you want and then exercise to make it go away.

Let’s start with the first one. In order to be effective, exercise must be performed regularly. If you honestly believe that you can go to the gym every single day to work out for an hour, then that’s fine. Most people find this a stretch. But they feel that it must be done.

So, they will dive into their exercise routine for a week or two and then get completely burned out and quit. Wrong. Your exercise routine should consist of doing something that you enjoy (or at least don’t mind too much) in a consistent fashion. Does it have to be every day? No. But it must be something that you can stick to regularly (three to five times a week is something to shoot for).

You should try to get a combination of aerobic (cardiovascular) exercise which gets your heart rate up and strength building exercise such as weight lifting. Exercise burns calories and speeds up your metabolism.

While exercise will make you hungrier, it shouldn’t be an excuse to eat the wrong kinds of foods all the time. How often do you hear people say “Well, I’ll eat this piece of pie and work it off later”? That’s fine occasionally and you can afford to splurge every once in a while when you maintain a consistent activity routine.

But what you put into your body is even more important if you are exercising. The right foods (fruits, vegetables, whole grains, protein, fatty fish, etc) will give you more energy and keep you feeling good. The wrong types of foods (excess fats, processed foods, too much sugar, etc) will only inhibit the effectiveness of your exercise and weight loss plan.

Consistent exercise for weight loss will get you the kind of results you are looking for — a slimmer self for life.

Does Alli weight loss products work?

If you’ve ever wanted to lose weight, you’ve most likely been introduced to the Alli weight loss products. They are renowned all over the world. But does Alli work?

alli Weight Loss Aid Orlistat 60 mg Capsules,120 Count by alli

The active ingredient in Alli pills is orlistate and these pills represent the only over-the-counter weight loss aid that is accepted by the FDA. Alli pills aren’t all you get when you make your purchase. You also get a customized and detailed weight loss plan. Basically, you must understand that just taking a couple of pills will not get you the results you desire.

You also need a plan of action and you must be dedicated to this plan. Alli will greatly assist you since it actually prevents your body from absorbing about a quarter of the fat you eat. If you maintain a healthy, reduced-calorie and low-fat diet, the Alli pills can make a significant impact in your weight since they prevent a percentage of calories from actually entering into your system.

Alli marketers claim that these capsules can help you to lose up to 50% more weight than just if you were just dieting. This translates to you losing 15 pounds instead of just ten if you are taking the pills. Keep in mind that you should never try to lose a great deal of weight all at once. You should aim for 3 pounds at the very most per week.

Another important advantage of Alli products is that they don’t affect your brain or heart–they only have an impact on your digestive system. one of the most common negative side effects of using Alli is that you may have to run to the bathroom right away after eating a meal with too much fat. So, does Alli work? Maybe too well. Other side effects include gas and oily spotting when you go to the bathroom or loose stools. Unlike some other weight loss supplements, Alli won’t make you feel jittery or restless or cause you difficulty sleeping.

It is recommended that if you do take Alli products, you also take vitamins as some of these will be flushed out along with the fat. Also, as mentioned earlier, you do need to stick to a plan of some sort. The pills alone will probably not get your desired results. The daily recommendation is three pills every day (one before each meal).

Remember that results vary from one person to the next and that Alli is only meant to be an aid in your weight loss plan. If you maintain a healthy diet, keep up with regular exercise and get enough sleep, you should be able to get positive results within the first six months of following the plan and taking the pills. Avoid the temptation to lose your weight too fast. This will only backfire in the long- (or even the not so long-) run.

Does Alli work? Yes, but not without you being dedicated to a weight loss plan.

The best way to lose weight and keep it off

More and more people are becoming overweight not just in the US but all over the world. The best way to lose weight and keep it off is by eating right and exercising regularly.

But many people are looking for the quick-fix miracle that will help them shed their pounds right away. One of the biggest buzz words in terms of weight loss is conjugated linoleic acid, otherwise known as CLA.

CLA is often referred to as the “good fat” that we need in our bodies. It’s mostly found in meat and dairy products of those animals that are able to feed on grass.

The reason that this is creating a great deal of interest is because the results of clinical studies have shown that CLA actually lowers body fat in overweight people while maintaining muscle tissue.

It has also been discovered that CLA increases metabolism, decreases belly fat and can improve muscle growth. Conjugated Linoleic Acid also lowers cholesterol and triglycerides and improves the immune system which is something everyone could use.

The fact that these acids increase metabolism is a very exciting find, especially for the many who suffer from thyroid problems like hypothyroidism. Thyroid problems can also be the culprit which leads to big bellies. So again, CLA can solve a lot of problems in that area.

CLA is much more common in grass-fed animals than in those who feed on grain. So to get your dose of CLA, you can make sure you are getting meat from grass fed animals and you can take a look at the various weight supplements that include the fabricated version of CLA. It’s important that, if you do decide to go with the supplements, you get one that offers at least 3400 milligrams per day. This is the level which will be effective.

So CLA really is appearing to be somewhat of a miracle for some people. However, you cannot lose weight simply by getting the recommended daily amount of CLA. Using it in conjunction with healthy eating and sleeping habits and regular exercise is the most effective way to lose your “bad fat”.

Try to drink a lot of water, eat a lot of fruits and vegetables (especially the most brightly colored ones), whole grains, and Omega-3 fatty acids (from oily fish, nuts of flax seeds) every day.

Also, do not skip meals and make sure you get enough sleep. skipping meals can backfire and studies have proven that people who aren’t sleeping enough tend to be hungrier and overweight.

Regular exercise does not have to be strenuous. If you can make a committment to walking for 20-30 minutes three to five times per week, then you are doing regular exercise.

The combination of your daily dosage of conjugated linoleic acid, healthy eating habits and physical exercise will get you the results you would like.

The relationship between weight loss and fitness

If you’ve decided you want to lose some weight (whether it be just a few pounds or a large chunk of your body mass), chances are you’ve done the research on diets, plans, gyms, exercises, and anything that you can find on that subject.

The relationship between weight loss and fitness

If so, you’ve probably seen that most credible sources will tell you that weight loss and fitness are strongly related. If not, that’s what I’ll tell you now.

If you want to lose weight, you first need to evaluate a few truths. The most obvious is that if you burn off more calories than you eat, you will lose weight. You can either chose to do no “extra” exercise and eat very, very little in order to lose weight, or you can stick to a plan that will burn off enough calories and allow you not to starve yourself.

It’s also important to note that overly-decreasing your calorie intake can backfire on you because your body will slow your metabolism down in order to accommodate this adjustment in calorie intake. This will cause you to actually gain weight instead of losing it.

The next fact is that a combination of water and oxygen leads to fat burning. Make sure that you are getting at least a half-gallon of water every day. Your body will use this water when you exercise and cause you to lose weight in a healthy way.

Again, you must combine your water intake with some form of aerobic exercise (increased oxygen) for this to work. Choose something that you like and can do on a regular basis like Walking, biking, swimming, yard work, etc. As long as you get your heart rate up a little bit, it’s a good fat burning exercise.

Finally, consistency is the key when it comes to your weight loss and fitness plan. So many people jump into something quickly with the mindset that they will just keep up the pace for a couple of weeks or a couple of months and then they can go back to their usual life.

In reality, your plan should be a life-long commitment. Even after you lose weight, in order to maintain your goal weight, you need to eat right and get some activity in.

So, pick an activity that you enjoy (or that you don’t mind so much). Walking is one favorite. If you live in the city, you can actually walk part of the way to work, save on gym expenses, and not have to worry about finding time in your day to exercise.

If not, no matter where you live, you can probably find the time to take a 20-minute brisk walk around your neighborhood. Bring a buddy along to keep you entertained and you’ll see that the time flies. The connection between weight loss and fitness is too strong to ignore. So, pick your plan and stick with it for life.

Understanding Body Mass Index (BMI)

In this blog post, I am going to define what is Body Mass Index, how it is calculated, categories, limitations and how you can use this it to reach your weight loss goals.

What is BMI?

Body Mass Index (BMI) is a measure of body fat based on weight and height that applied to adult men and women.

How to calculate BMI?

BMI is a person´s weight in kilograms divided by square of height in meters.

Understanding Body Mass Index (BMI)

 

For example, if you weight 70Kg and you’re 170Cm which is 1.7 meters you will have a BMI of 24.22, in the next section we will see what this number means.

But you don’t need to do this calculation manually, you can use a BMI web-based calculator by clicking the following link.

https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

Also, there are many apps that can help you to calculate BMI, just search for BMI calculator on your apps store and you will find many options.

BMI categories

So now you calculated your BMI and you got the magic BMI number, so let us see what it means.

Underweight (<18.5)

If your BMI is less than  18.5, this means you’re underweight, this is a serious health problem and my recommendation is that you should go and see a nutritionist.

Normal Weight ( between 18.5 and 24.9)

If you’re BMI is between 18.5 and 24.9 congratulations, you’re a normal weight, the only thing you have to do is to make sure that it stays that way.

Overweight (between 25 and 29.9)

If your BMI score is between 25 and 29.9, you’re overweight, if you follow advice from this blog you should be able to lose weight and go back to your normal weight again.

Obesity (Over 30)

If your BMI score is more than 30, you´re overweight and you run a risk of having diseases related to being obesity like heart diseases, I will not you to recommend doing exercises or starting your weight loss journey without seeing a professional (a doctor or nutritionist).

Important note about BMI score.

Your BMI score does not tell you where you have body fat, which is important in order to analyze the health risks, that is why the circumference of your waist.

If your waist circumference is greater than 88cm in women and more than 102 cm in men, you run a risk of having major heart diseases, diabetes, and other health problems.

 

 

 

 

10 Tips To Drop Body Fat Fast

Getting in shape and cutting fat can be difficult if you’re constantly going from one diet fad to another. Here is a list of 10 tips to drop body fat fast.

You can use these tips in figuring out if any diet or quick fat loss plan is a good program or not. Regardless of what diet plan you are currently on these tips will only help accelerate your fat loss even more. 10 tips to quick fat loss

1. Stop eating just 3 large meals a day.

I really don’t know the reason for this but most people eat three meals per day, this is not healthy. Beginning today, eat 5-6 small meals daily. You’ll be eating more often but not necessarily more. Eating 5-6 times a day will keep your metabolism revved up, which causes your body to burn more fat.  Make sure that your meals are not loaded with simple carbs instead go with whole-grain foods.

2. Drink less sugary soft drinks and more water.

You will see immediate results by simply trashing the sugary soft drinks in favor of water when I say sugary drinks I don’t only mean soda, this also includes the so-called health juices with sugar added on them.

3. Slow down your eating.

Research shows that the longer you take to chew your food the less food you will consume. In addition by slowing down your eating, your stomach will have enough time to send signals to your brain telling it that it’s full.

4. Get involved in some sort of low impact activity.

Try walking around your neighborhood for 15-20 minutes. Any exercise is better than nothing so try doing a brisk walk around the block.

5. Stop eating out instead cook your meals at home.

In the long run, you’ll save money and control your portion size. I know it’s easy to order fast food every day but trust me it’s doing more harm than good.

6. Stay away from sugary foods.

That includes candy, soda or anything from a bag or box. If you didn’t know it or not sugar will add weight to your frame even if the label reads fat-free.

7. Try green tea for fat loss.

Research shows that Green tea has antioxidants, which stimulates weight loss.

Hot Skinny Tea

8. Eat fiber-rich foods.

Shop for foods that are high in fiber (whole wheat bread, potato, nuts, grain) you’ll feel satisfied longer.

9. Don’t go heavy on the dressing instead go light.

Dressing, sauces and other condiments should be limited because of the carbs, sugar, and fats.

10. Shed the pounds and keep it off permanently.

A staggering amount of people who have experienced weight loss gain it back plus more. It is important to not let up on your diet. Watch what you eat and don’t fall back into your old habits or you can quickly gain the weight back that you worked so hard to lose. If you follow these 10 easy tips, you’ll be on your way to quick fat loss.

That is it, those are 10 tips to drop body fat fast, apply them today and you will see a major shift in your weight and your health in general.

How to Reduce Fat Intake

Reducing your fat intake is key to your weight loss, in this post, I am going to go through on how to reduce fat intake and boost your weight loss.

Eat well

How to Reduce Fat Intake

Start your day with fruit, yogurt, wholegrain cereal, porridge or wholemeal toast.

Include five portions of fruit and vegetables in your daily diet – eat fresh fruit as a snack, pile salad into your sandwich or add a side salad to your main meal.

Make vegetables and grains the base of your meals – pasta, potatoes, rice, couscous, bulgar wheat.

Flavor salads and vegetables with herbs, lemon/lime juice, fruit vinegar

Add extra vegetables to pasta and curry sauces, stews, soups, bakes, shepherd’s pie, and lasagne.

Make fresh fruit the base for dessert – add yogurt, fromage frais, custard or half fat crème Fraiche.

Minimize added fats and oils in food preparation (e.g. dressings, added butter and margarine, cream, fatty sauces).

When cooking, opt for lower fat cooking techniques such as baking, steaming, boiling and grilling instead of frying.

Reduce saturated fats e.g. butter, pastry, biscuits, and puddings. Choose lean cuts of meat and substitute skinless chicken, white fish, and beans for some of the meat in your diet.

Avoid foods made with animal fats or hydrogenated vegetable fats as they contain larger amounts of trans fatty acids i.e. margarine, biscuits, cakes and bakery items.

Low-Fat Snacks

  • Sandwiches/rolls/pitta/bagels (filled with salad, tuna, chicken, turkey, ham, marmite or banana)
  • Low-fat yogurt and fromage frais
  • Fresh fruit (e.g. apples, bananas, pears, peaches, nectarines, grapes)
  • Scones, potato cakes, crumpets
  • Dried fruit
  • Rice cakes/ breadsticks

What about Carbohydrates?

Eat enough carbohydrates because carbohydrates fuel all types of exercise. If you eat too little carbohydrate, you will experience fatigue and lack of energy. Low carbohydrate diets can result in muscle loss.

Fill up on High-fibre foods

High fiber foods will help to fill you up and feel satisfied for longer, keeping hunger at bay. The following is a list of high fiber foods which you should base your meals and snacks on:

  • Wholegrain breakfast cereal
  • Porridge
  • Wholemeal bread and pasta
  • Brown Rice
  • Beans and lentils
  • Potatoes
  • Fresh fruit
  • All kinds of vegetables

Eat Little and Often:

Aim to eat 5-6 small meals and snacks each day at regular intervals. This will help maintain energy levels, prevent hunger and avoid fat storage. Avoid leaving long gaps between meals as people often over-eat when they are hungry or are ‘eating on the run’.

A well-chosen snack before training or in the afternoon can take the edge off evening hunger. Take time to slow down and eat, even when you are busy. Your brain and your stomach both need to enjoy the experience of eating.

Alcohol

Cutting down on your alcohol intake can help you lose unwanted body fat. One pint of beer is equivalent to 182 kcal so if you cut out five points per week, you’ll save 3640kcals per month, that’s 0.5kg in body weight!

Since alcohol is associated with relaxation, it is often also associated with unwise eating. It acts as a diuretic and may slow down the process of re-hydration after working out. Alcoholic drinks are low in carbohydrate content and will not fuel up your glycogen stores.

Fad Diets

Be wary of diets and supplements that promise weight loss. There are no special pills, potions or products that produce safe and effective weight loss. If something sounds too good to be true, it probably is.

Consult a Dietitian if you are having difficulties with your weight-loss goals or you would like a supervised, individualized program. Expert advice is needed for those who are struggling with an eating disorder or disordered eating behavior.

Final words

That is it, that is how to reduce fat intake, you can try those recommendations and you will start to see a big change in your weight loss journey.

 

Guidelines for Losing Weight

Losing weight is not an easy feat, I struggled to lose for years and to be honest with you, I still do at times, all these years I gained some experience on the best ways to lose weight and here are my guidelines for losing weight.

Set a realistic weight loss goal.

The first step to weight loss is to set up the realistic weight loss goal, you need to know exactly how many pounds do you want to get rid off, you can just say I want to lose weight you need to know exactly how much pounds do you need to lose.

Set a realistic time frame

After setting your goals, do you need to decide when you are going to accomplish it, do you need to set a realistic time frame here, you can’t say that do you want to lose 20 pounds in one day, that is impossible.

You can decide to lose 1 pound per week and come up with a plan on how to make that happen.

Examine Current Exercise and Activity Patterns

Exercise is the other half of the weight loss equation. The best way to manage your weight permanently is to combine a program of regular exercise with a balanced, low-fat diet.

If you’re a very sedentary person you can start small by just walking outside your house for 5 minutes or even 2 minutes, and increasing gradually to 30 minutes or one hour per day.

If you’re obese you need to check out with your doctor or physician before starting any type of exercises.

 Keep a food diary for a week

Many people who feel that they ‘hardly eat anything at all’ will be amazed at their hidden or unintentional eating activities. Simple changes to cut out unnecessary eating or unneeded portions sizes can make a long term difference.

Lose weight slowly

If loss of body fat is required, plan for a realistic rate of loss of about 0.5kg-1kg/1-2lb per week. Any more than this and you risk losing muscle and depleting your glycogen reserves (fuel for the working muscle).

To lose 0.5kg/1lb per week, you need to create an energy deficit of 3500kcal. So, by eating 500 fewer calories per day, you will lose 0.5kg/1lb per week. Increasing your energy expenditure will increase your weight loss further. It is a good idea to set short term and long term goals.

Reduce your fat intake

Remember that fat contains more calories (9kcal/g) than carbohydrate or protein (4kcal/g) so cutting down on high-fat foods quickly reduces your calorie intake. Swap high-fat foods for low fat, nutritious alternatives.

 

Final words

That is it, this is my guidelines for losing weight if you liked it let me know in the comment section below and if you wish you can share it. Thank you for reading.