How to Lose Weight Fast

Obesity is the second leading cause of preventable death in the U.S. ^[1]

Want to slim down fast for that beach vacation or high school reunion? While there are many things you can do to shed pounds, losing weight too quickly, like any sudden change to your body, can be dangerous. While fad diets, diet pills, and fasting may indeed induce rapid weight loss, these methods can cause you to lose muscle and may also injure your heart and other organs fairly quickly. The best solution? Don’t go for an overnight miracle. Instead, follow these steps to lose fat rapidly, healthily, and sustainably.

Steps

1. Determine your daily calorie intake . Losing weight is simply a matter of expending more calories than you take in, through exercise and your daily activities. To win the battle, it helps to know how many calories you are consuming in a day.
   • Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don’t forget to include the pats of butter or the spoonful of sugar in your coffee. It’s best to do this for at least a couple weekdays and a weekend; it’s even better if you can go a full week. There are also calorie tracking websites that can help you to do this, for example the US government website, My Pyramid Tracker.
   • Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don’t have calories listed on the container or for fast food meals. You don’t have to be 100% accurate, but you do want a good estimate of the number of calories you’re taking in. There is an idea that multiplying your own weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is NOT true, you may wind up grossly under (or perhaps over) estimating the number of calories you should be eating. Use a scientific or health website to determine the number of calories you should eat a day or consult your doctor. Everyone has different metabolisms and there is no blanket rule that covers everyone’s recommended calorie intake. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week.^[2]
2. Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman’s diet) soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don’t need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you’ll lose weight faster.
3. Seek out alternatives to the unhealthy foods you’ve identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some are made with strange chemicals), and tasty. Start trying to eat healthy in most meals:
   • Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.
   • Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they’re weight-loss gold.
   • Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don’t fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.
4. Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you’re not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you’ll need for these meals, and — except for a few snacks, of course — don’t stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it’s easier to stick to your shopping list if you shop when you aren’t hungry.
5. Watch your portion sizes. Opening a bag of rice cakes and eating all of them in one sitting isn’t going to help you lose weight. When eating chips, nuts, or dried fruit put a portion in a small bowl and then put the bag away. That way you won’t mindlessly eat a larger portion than you had intended. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake. A great way to watch portion sizes while snacking is to buy one serving 100 calorie packages – and they come in many favorite snack food items!^[3]
6. Graze on healthy snacks. Just because you’re getting healthy doesn’t mean you can’t snack. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, (compared to eating three large meals a day), by keeping metabolism steadier. Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so on). Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Avoid starchy vegetables like potatoes, and try to eat vegetables plain, without fatty dressings or dips. Fruit also makes a good snack. Fruit contains more soluble fiber than vegetables, which slows your body’s absorption of carbohydrates, thus releasing energy more slowly, (preventing sugar highs), and keeping you feeling full longer. Fruit juices are not a replacement for the real thing. You need that fiber, and juices often have more calories than the equivalent serving of fruit — as many calories as soda! Be careful with dried fruits, because without the water, you tend to eat more, and fruits, when dried, are calorie-rich per ounce. With any dry or dried food, be sure to drink plenty of water.
7. Get more fiber. There are many myths about fiber, but there is science to back up its helpful role in the diet. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular. Thus, just eating enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss.
8. Drink plenty of water. Adequate water is essential for health, and a great many people simply don’t get enough. What’s more, if you’re chronically dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start visibly trimming down in as little as a day. Remember, the more you exercise, the more water you’ll need. See the related wikiHow for more details on how much water you should be getting.
9. Exercise. Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential.
10. Perform high-level aerobic activities. Moderate aerobic workouts incorporating jogging, brisk walking, cycling, aerobic machines, or classes not only burn calories — they also keep your heart healthy. Swimming is also great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running — typically burning even more calories — with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week.
11. Pump some iron. Resistance training, (weight training), can help both sexes stay lean by building muscle and raising metabolism. The fact is, hours and hours of aerobic exercise won’t help most people lose weight fast because your metabolism drops back to normal fairly quickly after stopping the exercise. If you gain muscle, however, your body’s resting metabolism, (the amount of calories you burn when you’re just sitting still), increases, because muscle requires a lot of calories to maintain. Studies have shown consistent weight training to raise the body’s metabolism by 15%. This means an average woman might burn 200-300 more calories at rest every day! Resistance training is the gift that keeps on giving! Although, keep in mind that muscle mass weighs more than fat (don’t be surprised if you gain weight but look slimmer).
12. Rest properly. This means not only taking at least 24-48 hours between strength training the same muscles, (and taking 1-2 days off from exercising each week); it also means getting enough sleep at night, since sleep deficiency impairs your ability to lose fat.
13. Be realistic. Don’t expect a miracle. Healthy weight loss can be achieved fairly quickly, but you’ll need to be patient. In addition, be sure to set realistic goals. Make sure that the weight you’re trying to reach is a healthy weight for you, and keeping in mind that gaining pounds of muscle will help you lose fat, be trimmer, and look better even though you don’t actually lose any weight. Your goal should be a healthy body, not a number of pounds! Everyone looks good at a different weight. A short person may look really good at about 112 pounds, but a person of a taller height would just look unhealthy. Keep yourself at a weight that makes you look good, not at a number that sounds good.
14. Make adjustments. A successful weight loss strategy based on reducing calorie intake and increasing activity can be adjusted to maintain your desired weight once you reach it. Unlike typical diets, this method is sustainable — it is a lifestyle change, not a binge-and-purge exercise. Slowly adjust your diet and exercise to include more weight training and calories, as much as is comfortable for you. If you do gain any weight back, you want that weight to be lean, toned muscle, not fat. In addition, weight training, no matter what your age, prevents muscle atrophy and can help stave off osteoporosis.
    • Instead of thinking of it as losing a certain amount of pounds, think of it as being a certain weight. So if you are 145 pounds, and you would like to lose 10 pounds, think of it as being 135 pounds. This helps you think about it as a long-term goal and not just losing the weight to gain it back again.
15. Be confident. You need to believe in yourself! If you want to diet, and you know that it will make you feel better, then you need confidence. Otherwise, the temptation to cheat on your diet will make it harder, and you will not feel better when you do lose weight. Avoid temptations like chocolate, ice cream, and cookies. They may taste good, but there are other foods that taste delicious, too, without being unhealthy. You need to always encourage yourself to achieve the goals that you have set. Learn to evaluate your efforts fairly and objectively. If you fail to achieve your target for the week, find out why is it so. Is it because you have missed a jogging session? Or you have been eating junk food for one of the days? After evaluating, look ahead to next week and try your best to stick to your plan.^[4]
16. Be consistent and disciplined, and have self motivation. To lose weight effectively, you need to stick to your weight loss plan religiously so as to see results. When you have the thought of giving up, visualize how good you will look when you manage to slim down successfully. ^[4]

Congratulations to Bristol and Levi!

Levi and Bristol at the Republican convention in September. (Paul Sancya/AP)

Bristol Palin gave birth to her much-anticipated baby son on Sunday, People.com reported this evening.

The first grandchild of Alaska Gov. Sarah Palin is Tripp Easton Mitchell Johnston, weighing in at seven pounds, four ounces.

When it was announced shortly after Gov. Palin was named John McCain’s running mate that her teenage daughter was expecting, it triggered national debates on teen pregnancy and marriage, abstinence education, the VP vetting process, the privacy of political families and, well, just about everything.

Bristol Palin is 18, as is her boyfriend of three years, Levi Johnston, a former high school hockey player. Both have dropped out of high school — she to complete her diploma through correspondence courses, People reports, and he to become an apprentice electrician, he told the AP this fall. They have said they plan to marry in 2009. (Johnston’s mother Sherry was arrested earlier this month on felony drug charges for allegedly selling OxyContin.)

Colleen Jones, who is the governor’s aunt, confirmed the news of the baby’s birth to People. “We think it’s wonderful,” she said. “The baby is fine and Bristol is doing well. Everyone is excited.”

So what is your New Year Resolution? To lose weight and get the shape you desire fast and keep to your plans to achieve your desired weight goal
successfully lose weight takes time, and you need to take the time to do it or you will become frustrated. Be patient.
Most of us find ourselves facing each New Year with the same 10 pound resolution or whatever our personal number is. Fad diets have failed us, many have tried and lost weight using the larger weight loss programs, such as Weight Watchers and Jenny Craig or Nutri Systems. I have friends who are in FA, (Food Addicts Anonymous). On thing has remained the same in my life, most of the people I know gain at least part of the weight back.

Right now Oprah Winfrey just announced that she has gained much of her weight back.
After years of dieting and having her own people, like her chef Rosie, ( I have this book, and the recipes are very good!)



Even Oprah, with all that money and resources has gained back part of her weight and struggles to keep it off. She even has her own trainer!

6. Keep a food journal, ( another thing I always start but never stick too!)
Studies have proven people who wrote everything down, ate less and had better success at changing
their eating habits. I have been using fitday for years , it is free and I can look back at the last 7 New Years and see the same 10 pound resolution I have made all this time in my online journal there.


Hang in there, stay positive and remember, you only have one life and you can change and make it what it you want to be. Just start small, and keep building up positive actions, one small thing at a time. Try to make just a few changes, and pat yourself on the back as you make them.
Be proud of yourself for each step you make towards change. Change is hard and a lifetime of habits takes time to undo. It seems women especially are so hard on themselves. Please start your day off with some positive affirmations about yourself and what you want out of the day. This can change your whole day. Take that time for yourself, you need it. Best of luck and Happy New Year!

Pirate’s Gold Premium Chocolate Coins candies were indeed removed from store shelves — in Canada.

“The Pirates Gold Coins were not distributed in the United States,” Stephanie Kwisnek, spokeswoman for the U.S. Food and Drug Administration, said in an e-mail response to questions from The Daily Journal.

On Oct. 8, the Canadian Food Inspection Agency, similar to the U.S. FDA, issued a warning about the candy, which is manufactured in China and distributed by Maryland-based Sherwood Brands.

“Some of the source ingredients in the candy were from China,” Marilyn Taylor of the food inspection agency told The Daily Journal Thursday. The candy was sold in Costco stores and other dollar and bulk stores, she said.

The FDA has a list of food sold in the United States that may be contaminated with melamine. Pirate’s Gold was not on the list.

Calls to Sherwood Brands were not returned. A letter on its Web site said the melamine contamination was isolated to products sold in Canada.

Kwisnek urged consumers to the FDA’s Web site, where they can find safety tips for Halloween candy and a link to information about melamine and the contaminated foods list: www.fda.gov/oc/opacom/kids/treats.html

~ Kristin Szremski

Local media reports differ from official tally last made on Sept. 21
Oct 08, 2008 10:20 AM
Reuters News Agency

BEIJING-The toll of Chinese children ill from toxic milk formula may have nearly doubled since the Health Ministry’s last public count, local media reports show, but an official said on Wednesday the number of new cases was falling.

Beijing is struggling with fallout from adulteration of milk with the industrial chemical melamine. At home four babies have died, and thousands of infants fell sick, while around the world products made with Chinese milk have been recalled.

The government has not updated figures issued on Sept. 21, when it said that 12,892 infants were in hospital, 104 with serious illness, and close to 40,000 others were affected but did not need major treatment.

But reports from local media across the country compiled by Reuters suggest the number of affected children has risen to nearly 94,000, although most are not in a serious condition.

In some areas diagnoses rocketed up in the space of just a few days. In the most extreme case, northwestern Gansu province, the number of sick children climbed to 13,459 by Sept 26 from 1,695 a week earlier, the official Xinhua agency said.

Worst hit so far is central Henan province, with over 30,000 cases by the end of September. Neighbouring Hebei also has nearly 16,000 cases. The province is home to Sanlu Dairy group, which made the contaminated formula that sparked the broader scandal.

Despite the rash of cases across the country – few areas appear to have been entirely immune – the government says it has the problem under control and recent checks have found no trace of melamine, the toxic additive, in liquid milk.

The number of sick children appearing at hospitals is also falling after news of the problem has blanketed domestic media and spread across the internet, prompting parents to take extra care about what they feed their children.

“The daily reports of infants who were diagnosed and hospitalized are decreasing noticeably, ” said Chen Junshi, a researcher from Institute of Nutrition and Food Safety of Chinese Center for Disease Control and Prevention.

But he declined to say how many had been ill overall.

“I’m not authorised to publish the number of sick infants,” he added at a news conference held by the Ministry of Health.

Even if the pace of new diagnoses is slowing, there is still room for a major leap in the total number of affected children because some of the country’s most densely populated cities and provinces, like Shanghai, have not yet disclosed any figures.

Public worries about tainted milk have been diluted in the past two weeks, as China was transfixed by the country’s first space walk and then enjoying the week-long National Day holiday.

But as part of an ongoing effort to restore confidence in the “made in China” brand, the government on Wednesday also released new dairy safety standards, that set limits on melamine, a cheap industrial chemical that can be used to cheat quality checks.

The limits set by the Ministry of Health’s new standards are one milligram of melamine per kilogram for infant formula, 2.5 milligrams per kilogram for liquid milk, milk powder and food products containing at least 15 percent milk.

The U.S. Food and Drug Administration said earlier this month that no amount of melamine is safe in baby formula, but China said it has set levels low enough to protect its people’s health.

“There is probably a little amount of melamine in the environment, ” Wang Xuening, deputy director of the Health Ministry’s Health Supervision Bureau, told the conference.

“So we couldn’t set zero levels, ” he said, adding that melamine content below the new limit is definitely not a threat to human health. Wang said the limits mainly aim to curb deliberate use of the chemical as an additive.

Hebei province has already arrested 27 people suspected of involvement in contaminating milk with melamine. Sanlu group’s chairwoman Tian Wenhua was also detained last month.

I just finished reading Valerie Berinelli’s book “Losing it and gaining my life back one pound at a time.”