How Weight Loss Quickly and Effectively, Works 100%


The problem of overweight is often a difficult thing to overcome by some people, therefore it is important to know how to fasten and effective body. Someone who has excessive weight or obesity usually appear less confident. That’s because the physical form that tends to round or fat. But that is far more important than appearance, that having a fat body will be more at risk of suffering from dangerous diseases. Diseases that can be caused due to obesity include hypertension, diabetes or diabetes mellitus, heart disease, stroke, liver, cancer, and so on.

Everyone would want a healthy body and ideal body shape. All that can be realized as long as you are trying earnestly. Indeed, each person has their own characteristics on the shape or structure of the body. Some are really thin but some are overweight. This means that there are people who without any effort body remains slim, but there are also people who have done their best to lose weight but still round or fat body shape. In this case, genetic factors do have an effect, but that does not mean it can not be changed at all. By changing lifestyles, the genetic factor is not a dominant problem anymore.

To weigh the weight, sometimes people use instant ways. Though this instant way often endanger health even can threaten his safety. Therefore, to get the ideal body you should use the natural way but give effective results. Various ways to manage the body quickly and effectively include the following:

1. Exercise regularly


Exercising regularly is the fastest way to get the most powerful body. Because by diligent exercise can burn fat deposits in the body. You can also adjust the type of sport based on which body part will be formed, eg stomach area, thighs, calves, hips, arms, and so forth. In the course of exercise should be done regularly, ie at least 3 times a week and make sure that every exercise is a lot of calories burned.

In addition to taking the time to exercise, you can also make daily activities as a sport. Let’s say cycling when going to the office, walking, climbing stairs, and others. In addition to weight loss, exercise is also very good for improving blood circulation and metabolism, muscle building, breathing exercises, and increase stamina.

2. Adjust your diet


What is meant by arranging diet here is in terms of frequency and also portion / amount of food. In a day, the maximum frequency of eating is 3 times, ie morning, afternoon, and evening. Avoid eating too much, especially food is a type of large meals / staples that contain lots of calories. So if you take the food, adjust to the pattern of activities you do at that time. If there is much physical activity then you can eat somewhat (but to taste) and when the activity is small then you should also eat in small amounts.

3. Reduce fat


Surely you’ve often heard that how to lose weight quickly is by reducing fat. This is true, because the fat that accumulates in body tissues is the main cause of obesity. Some types of foods that contain lots of fat such as jerohan, fried, meat-dagingan, skin, bersantan food, and fast food. In choosing the type of protein should combine with vegetable protein, do not just rely on animal protein. Because the vegetable protein usually has a lower fat content compared with the type of animal protein. Expand to eat fruits and vegetables because it can facilitate the digestion and fat metabolism so it is very supportive of weight loss program that you are running.

4. Reduce food / beverages containing sugar


Not only fatty foods, it turns out foods / drinks that contain lots of sugar can also trigger the occurrence of obesity. This is because the sugar is easily absorbed by the body and converted into energy / calories. If these calories are not burned immediately, it will accumulate into fat. So how to fasten the body quickly by reducing the food / beverages that are sweet or that contain lots of sugar.

5. Reduce eating rice


White rice is a staple food typical of Indonesians. And usually the Indonesian people feel less complete if not eating rice. Though white rice contains simple carbohydrates that are easily absorbed by the body and converted into calories that eventually accumulate into fat. Therefore, the next way to quickly substitute the body is to reduce eating white rice and replace it with a replacement food of white rice that has a complex carbohydrate content. Food substitute for white rice, among others, brown rice, wheat, potatoes, cassava, corn, taro, and bread.

6. Avoid snacking habits


There may be some of you who eat less but are still overweight. Try to see what other foods you consume other than staple foods or commonly referred to as snacks / snacks. Sometimes people do not realize this, because snacks are only considered as a snack only. Though this snack usually consists of types of foods that contain fat or can also contain lots of sugar. Moreover, the habit of eating snack (snack) is generally done repeatedly and often not realized that the person has been eating in large quantities. If you want the ideal weight, then you should leave the habit of snacking.

7. Do not eat before go to bed


How to quickly lose weight the next is to avoid eating before bed. Because if you eat before bed so fat and calories contained in these foods can not be burned so easy to cause obesity. Therefore, eat at least 3 or 4 hours before bedtime, do not get too close to your bedtime.

In addition to applying the fastest way to manage the body as described above, the most important thing is a commitment to healthy living. Meaning that you are doing the weight loss program is for your own health. That with a healthy body of course you can do any activity without significant obstacles, and live life with passion and joy. And with the ideal weight, you will also appear more confident because of it.

In everyday life, you should stay away from the lazy lifestyle because it will facilitate quick weight up and body susceptible to disease. We can learn from old people who live in rural areas, where most of their bodies stay healthy even at an advanced age. The key is that they do a lot of physical activity, not lazy, and away from the modern food that is completely instant. In addition, adequate intake of fluid needs to smooth the body’s metabolism, stay away from cigarettes and alcohol, and avoid stress. However prevention is better than treatment, so apply a healthy lifestyle as early as possible to keep your body fit and avoid disease.

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1. Define Your Motivation


“Self-defeating thoughts are often the most overlooked factors when a dieter gets off track,” says Jeffrey Wilbert, PhD, author of Fattitudes: Beat Self-Defeat and Win Your War with Weight (St. Martin’s Press, 2000). “You feel disappointed when a quick fix turns out to be anything but, or weak if you succumb to an intense craving for ice cream.” Without the resolve to overcome such thoughts, sticking with any major lifestyle change can be difficult, if not impossible.

Weight loss is a three-part process: Exercising and cutting calories are vital, but your mental outlook can mean the difference between success and failure.

“Self-defeating thoughts are often the most overlooked factors when a dieter gets off track,” says Jeffrey Wilbert, PhD, author of Fattitudes: Beat Self-Defeat and Win Your War with Weight (St. Martin’s Press, 2000). “You feel disappointed when a quick fix turns out to be anything but, or weak if you succumb to an intense craving for ice cream.” Without the resolve to overcome such thoughts, sticking with any major lifestyle change can be difficult, if not impossible.

The key is to adopt the right attitude before you start your plan. “If you’re really serious about slimming down, you need to think long-term. That’s why it helps to ready yourself emotionally to take on the challenge,” says Daniel C. Stettner, PhD, a behavioral-medicine specialist at Northpointe Health Center in Berkley, Michigan. These eight strategies will help strengthen your mind-set.

You probably have lots of reasons for wanting to lose weight. Not all, however, may be good ones. “If your decision develops primarily out of pressure from someone else, your conviction to succeed could diminish over time,” says Stettner. “To ensure success, you need to develop the will to improve your life, not someone else’s vision of it.”

Start by listing all the reasons you can think of for slimming down. Highlight any that include other people. Rewrite the list, omitting the highlighted items. Next, inspect each one for phrases like “have to” or “must.” Such words imply obligation, not desire; eventually, they’ll also invite the instinct to rebel. (Test the theory: Stand in front of a piece of chocolate cake and tell yourself over and over that you must refuse it. You’ll instantly want to dig in.) Translate each “have to” into a “want to.” If your reasons lose their relevance, pare down the list again, until you find two or three of the most compelling motivations.

2. Choose an Attainable Goal

“Studies show that most dieters expect to lose as much as four times what they really can in a six-month period,” says Stettner.

Think smaller: Count on losing just 10 percent of your weight within six months, and focus on keeping it off for more than a year. But be careful about relying solely on figures. “A number on the scale isn’t a goal; it’s a measurement of success,” says Bonnie Goodman, a psychotherapist based in Fort Lauderdale, Florida, who specializes in behavioral therapy. Instead, focus on behaviors you wish to change: to reduce your daily fat intake to below 35 percent, or to cut out your afternoon soda or vending-machine snack. Also, consider setting non-weight-related goals, such as entering a 5K race. The pounds you’ll automatically lose in the process will seem like a bonus.

3. Design Your Own Plan

Rather than trying every new diet fad, create your own plan that will fit your lifestyle. You need to cut out only 150 calories a day to lose 15 pounds in a year, so start small.

“Little changes to your current eating style, like downsizing portions or preparing foods differently, can add up to big results,” says Stettner.

Think about the foods you can — and can’t — live without, then try to work your diet around them. Love chocolate? Have a small piece every day. If you’re a born snacker, divide your daily calories into six or seven mini meals so you always feel like you’re having a nibble. Whatever you do, don’t give up your favorite foods. You’ll inevitably feel deprived, which will only make your cravings stronger — and your willpower weaker.

4. Visualize the New You

A mental dress rehearsal prepares you to recognize and accept success. “Close your eyes, breathe deeply, and picture yourself healthier and slimmer,” suggests Goodman. How do you walk? With your head held high. How do you dress? More boldly. How do you feel? More confident, energized, and proud of your achievements.

5. Get Your Priorities Straight

Start by making “commitment appointments.” First thing in the morning, set your goal for the day, whether it’s to spend an hour at the gym or to cook a healthy meal. Before the beginning of every month, decide which days you’ll work out and what you’ll do. Shop for healthy foods once a week, always on the same day if possible.

Stettner also recommends planning ahead for any obstacles you might encounter, such as a visit from the in-laws or a weekend getaway. If your mother-in-law stresses you out (and leaves you raiding the fridge after everyone’s gone to bed), schedule private time during her visit to unwind. Going away? Book a hotel with a fitness center, or plan an active outing. Keep an exercise record and a food diary (noting not just what you eat, but when and why), and schedule a time to make entries.

6. Uncover Emotional Obstacles

Sadness and anger are two of the most common reasons women overeat, but food won’t quell either one. Your diary can provide valuable insights into what may be causing you to binge occasionally. Once you start evaluating your eating triggers, you’ll be able to develop more effective strategies to deal with the underlying emotions. Keep in mind, too, that the very act of committing to a diet plan can bring its own challenges.

“Fear of change is a particularly formidable enemy,” says Wilbert. “Altering your lifestyle involves taking a risk, and that can dredge up insecurity.”

As your body changes, so will the way others perceive you, which can be unnerving. The best way to combat any type of fear is to face it head-on. Keep reminding yourself that every change you make brings you one step closer to becoming a bolder, more confident woman.

7. Celebrate Every Achievement

“Rewards reinforce positive behavior, but only if they’re meaningful,” says Goodman. “When you reach a milestone in your weight-loss or exercise routine, treat yourself to something that celebrates the particular goal you achieved and helps further your progress.”

Logging an extra mile a week on the treadmill? Invest in a pair of top-of-the-line running shoes. If you’ve dropped a dress size, buy an outfit that highlights your new figure.

8. Forgive Yourself

“If you make an unhealthy diet choice, admit that you’re fallible, but don’t drown in a sea of judgmental thoughts,” says Wilbert.

Berating yourself won’t foster the courage you need to dust off those cookie crumbs and move on. A momentary slip won’t register on the scale. An egregious misstep, like a no-holds-barred vacation binge, may delay your weight loss slightly, but it isn’t likely to undo every bit of progress you’ve made. Think about what else you did on vacation, then focus on the positive. For instance, lounging by the pool relieved stress, while sampling the buffets exposed you to new flavors you can incorporate into your own low-cal cooking. Turning negative thoughts into encouraging ones will propel you to keep at it until you finally reach your goal weight.

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