How to Lose Weight Fast - Quick & Effective Weight Loss Tips

Obesity is the widespread accretion of excessive fat in the body. Overweight refers to being ten percent above the expected body weight, given the height and build. Obese refers to being twenty percent over the desired target. The unmistakable fact is that Americans are getting fatter. According to statistics from the National Institutes of Health, over sixty-five percent of American adults are considered overweight or obese. That means close to a hundred million adults in the United States are ineffective at managing their weight. The most widely accepted statistical estimate used by healthcare professionals to screen for obesity is the Body Mass Index (BMI), computed by dividing the weight in kilograms by the height in meters squared; the equation therefore is kg/m2.

Alternatively, to calculate your BMI, simply multiply your weight in pounds by 704.5, divide the result by your height in inches; then again divide that result by your height in inches a second time. The Belgian statistician, Adolphe Quetelet, created the BMI in the 19th century. The medical definition of being overweight is having a body mass index (BMI) between 25 and 29.9. If your BMI is between 18.5 and 24.9, you are within the normal or ideal weight range. But if your BMI is higher than 29.9 you are considered to be obese. Obesity carries enormous health risks and economic costs. It is recognized as a major catalyst for developing cardiovascular disease, diabetes, hypertension, and other debilitating conditions.

People who are obese or overweight are more likely to develop heart disease, strokes, hypertension, diabetes, and certain cancers, which are the leading causes of death. Estimates of the number of deaths attributable to obesity in the United States alone reach up to 350,000 per year. According to National Institutes of Health, adults aged over 18, having a BMI greater than 25, are at risk of premature death and disabilities, as a result of being overweight or obese. Usually interventions such as permanent weight loss and medications are prescribed to diminish the risk of developing diseases. Permanent, effective weight loss is the process of intentionally making and accomplishing a plan to reduce total body weight. This typically involves the lessening of total body fat. Ideally, you should go on a strict diet, by consuming nutritionally balanced low-calorie foods and increasing physical activity.

A good way to lose weight is to switch up your workout routine once in a while. Workout routines can become very stale if you do them for too long and your body can actually become used to the exercise, rendering it less effective. By switching things up, you'll stay interested.

Remember, effective weight loss is a premeditated, calculated attempt to lose body weight. Even though there are several permanent weight loss programs, the only proven - long-standing and harmless technique is to burn more calories than are ingested. Permanent and effectual weight loss can be achieved either by decreasing the caloric intake by eating less or healthier food and by increasing the energy outflow by doing more physical exercises like aerobics, brisk walking, swimming and bicycling. One pound of fat contains around 3500 calories, so to lose one pound a week; a person should consume approximately 3500 lesser calories per week. This can be easily achieved by reducing the daily intake by 500 calories per day, thereby providing the deficit of 3500 calories in a week. Thus, by regularly following this weight loss method, you can lose one pound a week!

The easiest way to start your weight loss journey is by simply walking. Exercise is key to losing weight and squeezing in a walk every day, no matter how short it may be, is a great place to begin. You can burn more than 100 calories by walking just one mile. Combining daily walks with a healthy eating regimen should provide quick and effective weight loss results.

To help you lose weight you should increase your level of physical activity every day. It does not have to be a large increase since doing any more than you currently do will be burning extra calories as well as building up muscle. Muscle is more effective at burning calories so even a minimum weight loss is a good start.

"Beauty lies in Simplicity". To end with, the key to weight management and enduring weight loss is to simply increase your daily activity. Small things like taking the stairs (instead of elevators) or brisk walking (rather than driving) make the real difference in successful weight loss. A slow, but persistent weight loss of one or two pounds a week; will eventually attain the ideal body weight.

Alcohol And Weight Loss

When trying to lose weight, it is highly recommended that you refrain from drinking alcohol. This reasoning is based both in the fact that alcohol has a high concentration of unhealthy sugars and empty calories as well as the knowledge that alcohol generally drives you compromise your habits, which might make you eat the wrong foods if they are available.

However, if you do wish to have a night cap, it is recommended that you drink alcohol in moderation and opt for a low-sugar red wine as opposed to a carbohydrate-dense beer.

Watch what you drink! While a glass of sparkling water with a twist of lime has few calories, just 8 ounces of a fruit juice and alcohol based drink such as a Mai Tai can weigh in at more than 600 calories! The other problem when drinking alcohol is that your judgment may be affected, making it easier to forget all your good intentions and over-indulge.

Alcohol is generally consumed in social situations, such as at a meal or party. Generally, when drinking one glass, an additional glass or two are offered. Because you are in a social situation, it can be difficult to refrain from over-indulging, at least as far as the parameters of your diet are concerned.

A great way that may help you lose weight is to reduce the amount of alcohol you drink. Alcohol contains more calories than protein or carbohydrates and it's very easy to drink too much. By limiting the amount of alcohol you drink, you'll be more able to achieve your goals.

If you do have a weight loss partner and are in a situation involving alcohol together, you two can share the responsibility of helping each other avoid unwanted glasses. Each additional alcoholic beverage boosts the number of calories you consume per day as well as the amount of sugar running through your blood stream.

Keep your alcohol intake to a minimum, especially in the first few weeks of a diet and exercise program, for maximum results. Alcohol inhibits and lowers your metabolism, as well as being high in calorie content. These calories have no nutritional value and are known as empty calories.

Many people feel uncomfortable rejecting a drink in a social situation. They do not want to be party poopers by reminding friends of their diet or they do not want to seem to stiff in front of others. If you find yourself in a situation where it is tough to avoid consuming a beverage, then consider ordering a diet coke on ice. A diet coke has no calories or fat grams, but will come in a nice glass that will appear to be an alcoholic beverage.

When trying to lose weight it is important to avoid or cut down on alcohol. Drinking beer and other alcoholic beverages adds empty calories that add to weight gain and make it harder to lose weight. It is better to take in calories with nutrients than drink alcohol with useless calories when trying to lose weight.

If you must consume wine, then opt for a deep red wine. Red wines are wines that are generally lower in sugar than a white wine or a beer. Red wines are made keeping the skin of the grapes on, which also makes the wine more rich in minerals than the white wine counterpart, which is made from only the core of the grape.

To continue to make your weight loss plan a reality, closely monitor the amount of alcohol that you consume. Alcoholic beverages like apple martinis are extremely high in calories. Save these drinks for special occasions, and if you feel you have to indulge, consider picking up a glass of wine or a can of light beer.

Also keep in minds that beverages such as beer have yeast, fat and sugar. There is a reason that frequent beer drinkers develop a beer belly – they consume vast amounts of beer but do not work it off right away.

Alcohol can sabotage a diet and your metabolism. It generally is very calorie-dense and a depressant that impairs your mind and bodily functions. If you choose to consume alcohol, look for better alternatives such as lower calorie variations or drinks diluted with seltzer or water. Also never drink these on an empty stomach or it may cause you to become impaired quicker and overeat.

Like fruit, it is also a good idea to consume wine when you are also eating a meal. The meal will help to regulate the spike in your blood sugar level so that your body is not shocked by the addition of new alcohol calories or sugars.

When dieting, make sure to allow yourself a small indulgence every once in awhile. Skipping every piece of chocolate or sip of alcohol will only make you crave those items more and cause a binge. Instead, treat yourself to small bites or sips on a daily basis. You'll be satisfied without over indulging.

Keep in mind that while alcohol consumption might not be avoidable for you, the munchies and desire to consume high-fat and high-grease foods needs to be controlled. If you do find yourself in a situation where you have consumed too much wine, it is important for you to avoid tacking on additional calories from food. Moderation and education are the two keys to effective weight loss when it comes to wine consumption and the hunger that follows.