Weight Loss Tips & Secrets. Lose Fat with our Weight Loss Plans.

When we think about losing weight we tend think about having to perform some action in an effort to lose that weight.

Whether we exercise or prepare and eat a sensible meal these are things that require an action and it is the need for action that prevents most people from trying to lose weight.

While losing weight while you rest is not something you can do without any type of effort at first it is something that is possible to do thus allowing you to increase the rate to which you are losing weight without greater effort.

Preparing a workout program that helps increase and strengthen your heart rate helps you burn more calories at rest. Increasing your muscle mass also contributes to losing weight while you rest.

In upcoming articles I will discuss specific tactics for contributing to the ability to lose weight while you rest. For now I recommend adding an exercise program to your regime if you don’t already have one.

Tracking your weight loss efforts are very easy these days. With all of these mobile devices at our disposable such as smartphones, ipads and more to keep track of your weight loss efforts there is not excuses for maintaining a food journal for your diet, locate a gym in your area or even obtain some weight loss support.

There are also some really great apps for your mobile devices that allow you to obtain quick and easy information on food nutritional details as well as montior your heart rate during exercises.

Over the course of the next few months we will be looking around for apps that can help your meet your weight loss goals.

We will also provide links to get those apps as well as hosting contests for our readers to win some apps we think are great but aren’t free.

While we strive to keep our content and information commercial free that doesn’t change the fact that some apps do cost money.

Aside from providing free expert weight loss advice we strive to help our readers save money because let’s face it, we all know you can’t get everything for free.

Many of us would love to lose weight without doing any hard work. Exercising, while being the most effective way to maintain or lose weight is also the most time consuming and requires the greatest physical effort in order to yield results.

Here are a few tips that can help you lose some weight without having to invest time or energy into exercising.

1. Eat smaller portions. Many of us are in the habit of loading up our plates with food and eating all of the food just because it is sitting on our plates. Try adding less to your plate. Maybe 1 scoop of rice instread of 2 scoops. When we eat, we rarely count serving sizes. What we may consider a serving could be a lot less than we are actually adding to our plates. Cut the portion size down a bit. The amount of calories you could prevent yourself from consuming would be surprising.

2. Do not skip breakfast. Skipping breakfast could be one of the worst mistakes any of us can make in the war on weight. When we skip breakfast we tend to over eat later through out the day. The later in the day or closer to bed time we eat the greater the chance the body will store those calories instead of using them for energy throughout the day. Don’t skip breakfast!

3. Increase your water intake. Increasing the amount of water we drink can have a major impact on the amount of calories we consume on a daily basis. Replacing drinks with water during meals instead of a drink with sugar can have enourmous benefits for our weight loss efforts. Bumping up the amount of water we consume daily could also prevent us from eating as much as may do on a daily basis. All in all, easily decreasing the amount of calories we consume on a daily basis.

Any one of these 3 ways to lose weight will have extraordinary affects on our ability to lose weight. Try one of them or try all of them. I promise you won’t be disappointed.

One of my favorite topics to blog about are weight loss tips. Here are some weight loss tips for athletes or anyone looking to become more active:

1. Swimming (treading water) burns 35 calories every 10 mins for a 123lb woman and 48 calories for a 170 lb man.

2. Tennis burns 61 calories every 10 mins for a 123lb woman and 81 calories for a 170 lb man.

3. Weight Training (circuit training) burns 104 calories every 10 mins for a 123lb woman and 137 calories for a 170 lb man.

4. Weight Training (muscular strength) burns 44 calories every 10 mins for a 123lb woman and 60 calories for a 170 lb man.

5. Weight Training (muscular endurance) burns 58 calories every 10 minutes for a 123lb woman and 80 calories for a 170 lb man.

6. Walking burns 45 calories every 10 mins for a 123lb woman and 59 calories for a 170 lb man.

Add these activities to your daily schedule and you will see some significant weight loss.

The holidays are quickly approaching. Thanksgiving is nearly here. Christmas, Hannaka, and Quansa are rapidly approaching as well. Also, don’t forget New Years. While these are some very cheerful times. Time to spend with our friends and family. These are also the times when we begin adding unwanted pounds too.

Here are a few weight loss tips that can help you not only avoid any unwanted pounds but will also allow you to enjoy this Holiday Season as well.

1: Try to skip deserts. While many of us will be eating feasts with our love ones over the holiday season, try to skip the deserts. If you are truly hungry and do have room for desert, try eating a little bit more of the main course. While additional calories can contribute to weight gain, calories that come from deserts are typically the wrong kind. Try to eat smarter this holiday season by choosing the right foods.

2: During your holiday meals, try to place more veggies on your plate. Eating more veggies will help keep you from eating the foods that are high in fat and starch.

3: Eat slower during your holiday meal. Eating slower will help you to keep your caloric intake down. When you eat slower, you give your stomach more time to signal your brain that is is full thus helping you to prevent over eating.

These are just a few tips that can help you on your weight loss journey over the holiday season. While I will be adding additional tips as the holiday season approaches as well as during the holiday, feel free to add your own tips by commenting on this post and on any of our future posts on “weight loss during the holiday”.

I see all too often the mistake of confusing weight loss with fat loss and fat loss with weight loss. If you did not know, weight loss is certainly not fat loss and fat loss is only a portion of weight loss. Weight loss focuses more on the number to which you weight. Those who are interested in weight loss tend to focus primarily on the scale. There can be several contributing factors to why your weight is decreasing. Water loss is a huge player in the weight loss. Muscle atrophy contributes to weight loss as well.

I think when we think about weight loss we want the fat to disappear. I am sure there are circumstances where the number of our weight is the focus however I would guess that 97% of people who are focusing on weight loss are looking to decrease the fat that has accumulated. Fat loss on the other hand is simply what the phrase entails, FAT LOSS.

If you are looking to reshape your body or lower your waist size try thinking in terms of fat loss as opposed to weight loss. Thinking along the lines of fat loss make help you gain clearer insight into what are the correct steps to take when reshaping your body.

These 50 weight loss tips I am about to post is a little taste of the first 50 weight loss tips that are going into our new book, “1001 Weight Loss Tips”.

The only way to get the other 951 weight loss tips will be to get the book. Don’t worry, we will be giving it away to LackFat.com readers for free.

1. Drink at least 8 8oz cups of water per day.
2. You don’t need to drink 1 gallon of water per day.
3. There are 3,500 calories in 1 pound.
4. Don’t take weight loss lessons from advertisements.
5. Eat 6 small meals per day.
6. If you are eating 6 small meals per day, eat those meals 2 – 3 hours apart.
7. Don’t eat at least 3 – 4 hours before you go to bed.
8. If you do not wake up hungry you are eating too close to bed time.
9. Performing cardiovascular exercises first thing in the morning on an empty stomach daily will improve your body’s ability to burn calories at rest and strengthen your metabolism.
10. Taking a multi vitamin is a great way to supplement vitamins and minerals you may be missing from your calorie restrictions.
11. You can lose weight without having to spend money on products and services.
12. The best weight loss product and service is information.
13. Try serving your meals on smaller plates. This will cause you to have smaller meal portions.
14. Obesity can be derived from genetics.
15. You can get a great workout in at home or at the office. You don’t always need the gym.
16. Don’t starve yourself to try and achieve weight loss.
17. Don’t eat unless your stomach tells you that you are hungry.
18. The Internet is a great resource for free weight loss support, information, tips and advice.
19. Don’t do your grocery shopping while you are hungry. Doing so could cause you to purchase foods that are not part of your weight loss diet.
20. Keep a food journal.
21. Don’t lie or cheat in your food journal.
22. It is ok to have a snack that you like. Just don’t overdo it.
23. It is better to eat a meal than using meal replacement shakes and drinks. Meal replacement drinks are not filling and could cause you to eat a meal right after thus increasing your calorie consumption.
24. Eating carbohydrates is necessary.
25. Increase your daily fiber intake.
26. Fiber contributes to a feeling of being full thus decreasing the amount of food in your meals.
27. Eating fiber accelerates your body’s ability to digest food.
28. The average American has 8 meals backed up in their intestines.
29. In order to ensure that you are burning fat via cardio exercises, make sure you are doing at least more than 20 minutes per session and less than 45 minutes per session.
30. Doing less than 20 minutes of cardio will only increase your heart rate to “warm up” levels. Once you have passed the 20 minute mark you are burning fat.
31. While doing cardio, anytime after 45 minutes is contributing to stamina and cardiovascular strengthening. If your goal is strictly to burn fat, don’t go beyond 45 minutes.
32. Focus on eating good carbs instead of bad carbs.
33. When doing your grocery shopping, start reading the labels of your foods.
34. Take one step at a time when working on your weight loss goals. You do not have to rush your efforts and taking your time and slowly progressing into proper nutrition and exercise will help prevent you from yo-yo dieting and will contribute to changing your lifestyle for lifelong weight loss.
35. Try not to read or watch television when eating.
36. Eat slowly. Give yourself time for your stomach to report back to your brain that you are no longer hungry.
37. If you work in an office do not keep unhealthy snacks in your desk.
38. At work bring a water bottle and keep that on your desk for easy access.
39. Develop a support system. Your support system should be people in your life that are concerned with your well being, will keep you motivated and contribute advice to keep you on track.
40. Start your weight loss program now. No need to wait until Monday or New Years Day.
41. It is ok to have a cheat meal once in awhile. A cheat meal would be a meal that you like but wouldn’t normally include in your diet.
42. If you drive places like the grocery store or the mall, try to park furthest away from the doors. That extra walking would be very helpful (Just don’t forget where you parked).
43. Try taking the stairs instead of the elevator.
44. Consult the mirror to gauge weight loss progress. The scale will only provide you with a number. That number can be misleading.
45. Try tightening your mid section whenever possible. In the car while in traffic, at your desk at work or waiting in line at the bank. Contracting your mid section muscles will literally decrease your waist size and your abdominal muscles firm and tight.
46. Always stay positive. Stop telling yourself that you can’t do it. Whenever you are telling yourself you can’t do something, stop yourself and tell yourself you can do it and you will do it.
47. Stop drinking soda.
48. Stop drinking diet soda.
49. Stop drinking juice with High Fructose Corn Syrup.
50. Stop eating foods that are fried.

By: Joe Maresca
Health & Fitness Expert
Founder & Editor @ LackFat.com
Weight Loss
Weight Loss Forum

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