Weight Loss Programs: A beginners Guide

Weight loss programs are courses with safe and effective weight loss according to plan. Weight loss is achieved when caloric intake is less than the calories burned. Weight gain or loss, largely depends on the individuals lifestyle. Program to effectively lose weight is needed to achieve weight loss. People with sedentariness take a lot of effort to lose weight as compared to a person with an active lifestyle.

Ideally, the weight loss programs should include weight loss and waist loss from belly. Person weighing of proportional representation, but a large belly will also require specific program to achieve balance. It has the smallest achievable objectives at the beginning. The loss of the weight of the selected must be safe and compliant. Must be done under professional guidance. People with diseases such as diabetes, heart problems and high blood pressure are advised to consult their physicians before starting any weight loss programs.

There are a wide variety of weight loss programs to choose from. Some programs can be executed with friends who have the same goal. Some people rely on diet books, websites and video tapes, containing several exercises. They set goals for themselves and to use their own instincts when selecting a program. Non-clinical programs are developed by gyms and Fitness Center experts. These are typically customized applications. Clinical programs are conducted in a medical facility as a clinic under the supervision of health experts. This is usually a combination of therapies, Massage, exercise, and diet. These programs are very useful for people who are severely obese

When a person loses weight, the fat cells are compressed only temporarily. When the person resumes normal routine, these fat cells begin to expand. That would be unnecessary effort. Steps should flourish in everyday life weight management. Weight management is a life-cycle process. One way to keep the weight to increase is to regularly participate in physical activities.


Online Diets

These are the kind of diets you can subscribe to via email. They provide all the information and guidance required for successful weight loss. Some diets are only available online. For active women, online diets are suitable since they offer the complete set of tools needed,  message boards, healthy recipes, shopping lists and custom diet schedules. Usually they charge a monthly fee although a few have an upfront payment option.

There’s two kinds of online diets – ones that are totally online and others that provide an online option alongside standard diet plans. The diets you’ll only find online are:

• eDiets – this is the premier online diet planner. They site has its own custom developed weight loss diets and other dieting options.

• diet.com – this is an exceptional weight loss system that uses the diet best suited to your personality and behaviour.

•  Biggest Loser Club – this website is heavily inspired and provided by the Biggest Loser show. Well worth checking out.

• DietWatch – this is a good option for those looking for a weight loss program that includes a balanced diet.

• SparkPeople – This program sets personal aims for all its follows and operates out of Cincinnati.

• NutriSystem – This began as a weight loss clinic but rapidly grew into a fully fledged online weight loss centre.

As well as the above, there are plenty of weight loss programs available online. For example the South Beach diet- suitable for vegans, Weight Watchers- you can go for the usual interactive program or just choose online diet plans, Atkins Diet, the Maker’s diet, Zone Diet and Change One- launched by the Reader’s Digest. Most of these programs are derived from books and further developed. The leading dieticians create a diet plans that work for you.

Before you start an online diet, it’s best to promise yourself that you will give it 100% and be totally committed to the end. Plenty of women around the world today keep paying their fees but neglect to give their all to the weight loss cause. If you’re one of these people no diet, however good it may be is going to give you the weight loss you desire.


Meal Prep for Beginners

Meal prep is one of the most under rated aspects of nutrition but personally I feel it is one of the most vital resources that you have to stay on track with your diet.

Lets imagine first that youve had a hard day at work, nothing but your boss nagging you, co workers annoying you, you had to stay late to finish up some work and you are far too tired to think about cooking for yourself. What do you do? Most people will take this chance to justify having a cheat meal and on the way home will pick up some fast food that makes you feel content feels your stomach and is an easy quick fix. Some people will go out of their way and still and find a healthier choice when it comes to fast food. And very, very few people will actually go home and cook that fancy dinner. If you pile up a couple of these days a week there goes any chance of staying on your diet, especially when most people have their cheat days on weekends too!

Meal prep single handedly solves this problem and many others. With meal prep you plan out your meals for the week generally people will make enough to last 5 to 6 days and 1, 2 or even 3 meals. Myself I do 2 meals for 6 days of the week. I will have to warn you it is time consuming, but well worth it.

Now you plan your meal, take chicken breast, rice and broccoli which is one of my favorites to make. Based on your recipe calculate the calories in 1 meal based on the serving size that you want. So for example 8 oz chicken breast is around 375 calories. I cup of Brocolli is 30 calories, and 1/2 cup of rice is 170 calories. Bringing my grand total per meal to roughly 575 calories. Now all I do is multiply that by 6 and cook it.

While that is cooking I will general make and portion out a second meal good for 6 days, and I will portion out fruit for snacks into 100 calorie assortments. When it is all done I packed it all up for the week and place it in the fridge by day. I will say it again it is time consuming and you will eat up at least 3 – 6 hours of your day depending on how fancy you want to make your meals.

Why meal prep is so great is that all of your meals are controlled you know the calories going in and you know what you will be eating each day at each time and you can work around it even if things change in your schedule you still have a meal ready and waiting. Most importantly it keeps you away from having cheat days and cheat meals.

If you have any questions about meal prep feel free to ask me, and if you have any great recipes you want me to share, send those my way and I will upload them too!


Bridal Weight Loss Program

There’s no doubt about it – a bride wants to look stunning on her wedding day.  For that to happen, a woman needs to be confident and proud of her body.  But what happens when a bride feels overweight and wants to do something about this?  In this case a bridal weight loss program may be the key to looking beautiful physically and psychologically for the wedding day.

So if you’re a bride to be, what should you do to lose weight for your wedding?  These bridal weight loss steps are simple.the only problem are the little distractions that may come along the way.

Three Best Bridal Weight Loss Tips

Bride Weight Loss Tip 1: Eating Healthy

Eating healthy should be an important step for your bridal weight loss program.  Firstly, you should employ a healthy diet plan that will satisfy your hunger, but be careful not to overeat.  We should know when to stop eating and only eat when we feel our tummy has been satisfied.  Understanding the difference between hunger and a food craving (like a slice of pizza or some chocolate) is important for your bridal weight loss goals.  Satisfying a craving may also prove to be unhealthy, which includes dreaded weight and fat gain.

Bride Weight Loss Tip 2: Exercising Is Key

Give daily exercise a go as part of your bridal weight loss program. If you have time to hit the gym, then hit the gym.  Check out a top rated San Diego gym directory to find a great gym where you can work out and lose that excess weight before your wedding day.  The modern gym has a line of exercise machines that can help tone your muscles and burn fat plus many gyms have aerobic classes you can participate in.  It even has gym instructors and personal trainers that will design a daily workout according to your body type and weight loss goals.  If you don’t have time for the gym, you can look at increasing your physical activities for the day. Instead of commuting to work, could you walk or cycle to work?  If the distance of your home and the office is far, park your car a quarter-mile from your office then walk the remaining distance. Another good example is taking the stairs instead of the elevator. You need the physical activities to burn fat and increase your metabolism, making your bridal weight loss faster.

Bride Weight Loss Tip 3: Stay Positive

The next wedding day diet tip involves keeping a healthy mind. How?  Be confident in yourself, in your bride to be weight loss program and believe that you can lose excess weight during the remaining months before your wedding day.

A Bridal Weight Loss Reminder

Always remind yourself about your bridal weight loss goals. Discipline and confidence are the keys to a successful weight loss plan. The wedding day makes you the heroine of the entire event, and many people will have their eyes on you. Make this a reason to make yourself look fabulous by losing weight the healthy way.  Enjoy these bridal weight loss tips and now put them into practice!


Burn The Fat Feed The Muscle Review

Just one look at the programs packaging and you will get the impression that this is an extensive bodybuilding book.

No one can blame you for that as the subtitle itself would seem to indicate so: Fat Burning Secrets of the Worlds Best Bodybuilders….

Another quick look at the authors picture, with his lean and mean figure and prominent six-packs, you would truly get the impression that this is a book for bodybuilders and would also make you bulky and big.

But after going through the material, you would soon find out that this assumption is incorrect as the book really focuses on what it states fat burning secrets.

Yes, the writer is a long time bodybuilder and a fitness expert but Tom Venuto is also a certified nutrition expert due to 14 years of extensive study and this book is the result of all his experience and expertise.

It combines the importance of proper nutrition with the need for an effective exercise program all you need to know in order to burn the fat and feed the muscle.

About the Author

Tom Venuto has been a lifetime natural bodybuilder most of his life and have never used drugs or steroids to get the perfect figure that he has developed over the years, which has won him several competition titles including 2nd place in Mr. Natural USA.

For over 20 years he has studied, tried and experimented on various ways to effectively burn body fat while using himself as the guinea pig.

The result is this book that guides you through the process of getting rid of unwanted body fat.

Apart from writing over 400 fitness-related articles in various websites and publications, Tom also has a Bachelors Degree in Exercise Science and is a member of prominent health and fitness associations including the International Society for Sports Nutrition or ISSN.

Burn The Fat Feed The Muscle Details

The eBook is a massive weight loss and body fat burning program that combines an effective diet menu plan, an equally effective workout routine, and the mind techniques that will help you accomplish your goal.

It aims to eradicate all misconceptions and wrong practices in the field of weight like engaging in exercises that not only reduces fat but reduces muscle tissues as well.

The Burn the Fat, Feed the Muscle program or BFFM teaches you how to lose weight effectively without affecting your muscles, which are equally important elements in your physiology.


1. The eBook, as mentioned earlier, is not just a bodybuilding program but a complete fitness and weight loss guide that includes everything from goal setting, proper nutrition, proper sleep, the best cardio exercises and the best weight training routines that will maximize your weight loss.

2. Being a natural bodybuilder himself, Tom gives advice and focuses on the truth regarding the use of supplements.

3. With 14 years of extensive study in nutrition, Tom provides an in-depth guide on diet strategies that will help you get rid of body fat and speed up the fat burning process safely and effectively.

4. He also provides valuable information with the aim of removing all misconceptions about nutrition and diet.


1. The main problem with the eBook is its relatively lengthy write-ups that are not supported by illustrations or pictures.

2. Weight training and exercises are not discussed in full detail, rather more importance is given on the issues surrounding fat loss.

This additional information like discussions on cortisol, insulin and other similar topics may not be needed by the average fitness buff.


The techniques and strategies on weight loss and weight training that you can gain from this e

Book is unique from traditional and more popular methods and this is where its strength comes in.

It makes no false claims as everything is supported by facts with a number of satisfied client testimonials.

The length is the only problem with the eBook but a person wanting to learn about burning fat and building lean muscles more extensively than what they could get from their fitness trainers may do well by grabbing a copy of this book.


Help Me Lose My Baby Fat Easily

How can I lose weight after my pregnancy? After having your baby you may possibly step on the scales and wonder why you haven’t lost more fat. This is a natural response but you ought to remember that it took you nine months to put on the weight and could take you just as long to lose all of it again. Weight loss following having a baby can be protracted but it is essential not to rush things too much as after pregnancy the body needs time to recover and it won’t be able to achieve this without the proper diet. There is lots of help on hand to help me lose my baby fat and you must always consult your doctor to make certain that it is safe to begin working out again and information on how can I lose my fat after having a baby.

The pressure on mew mums to rapidly regain their shape is great with newspapers and magazines full of images of superstar mothers who are back looking fit and toned a couple of short weeks after giving birth. It is necessary to remember that these women enjoy a team of doctors, dieticians and personal trainers all working to get them back in shape and unless you have the same it will take a tad longer to regain your pre-pregnancy body. Help me lose my baby weight and I want to lose weight after having my baby are cries often made by brand new mothers but there are lots of things you can carry out to get back in shape.

To begin losing fat after pregnancy it is best to concentrate on consuming healthily and not control kilocalories too much especially if you are breastfeeding. Your diet ought to be made up of lots of fruit and vegetables and whole grain foods as these contain lots of fibre and leave you feeling fuller for longer. A regular source of protein such as chicken, fish and lean cuts of beef is recommended and low fat dairy products are additionally a helpful source of nutrients. Breast feeding is a super way of losing fat after a pregnancy as it uses up the stores of fat in the body

If consuming junk food or comfort food is a difficulty for you clear out your cupboards and fridge to reduce the threat of temptation. Remember to try and eat just when you are hungry, if you find yourself constantly snacking or eating for reasons other than appetite it will be tough to lose fat.

Exercise is plays a very key part in losing fat after giving birth. It is not possible to lose fat from just around the belly region. To lose fat from this part of the body requires a reduction in overall body fat although doing abdominal crunches and other exercises will strengthen and tone the muscles underneath. Also remember to complete your Kegels. These exercises won’t help you to lose fat but they will help to strengthen your pelvic floor muscles.

If you poverty to know how can I lose my fat baby tummy? Or how can I lose my baby fat? And for facts on how can I lose my pregnancy weight the top place to look is online as there are thousands of good websites devoted to the issue. Knowing how to lose weight after baby and how to lose weight after having a baby is essential information for brand new mothers as fat that is maintained for longer than 6 months will likely be present for a long time.


Calculating your Activity Factory (Total Energy Expenditure)

Once you have your BMR calculated, you now need to find out what your TDEE (Total Daily Energy Expenditure) is. Your TDEE is a combination of your BMR plus calories expended through other activities such as showering, walking, and going to work or school. Generally speaking we are not very good at tracking all of our activities down to the minute on a daily basis. Was your shower 12 minutes or 15, Did you brush your teeth for 1 minute or 2, Was total driving time 74 minutes or 94 minutes? So to make things simple activity factors were established for people to generalize how many calories they burnt throughout the day.

There are 5 categories.

Sedentary – Little or no exercise, minimal activities(Couch Potato)

Lightly Active – Light exercise or activities, sport 1 – 3 days/wk(Students, office workers, housewives)

Moderately Active – Moderate exercise or activities, sport 3 – 5 days/wk(Light industry, tradespeople)

Very Active – Hard exercise or activities, sport 6 – 7 days/wk(Athletes, laborers, army recruits)

Extremely Active – Hard daily exercise and physical labor job, sport twice a day(Lumberjacks, miners, athletes)

The 5 categories have respective activity factors as follows

Sedentary – 1.2

Lightly Active – 1.375

Moderately Active – 1.55

Very Active – 1.725

Extremely Active – 1.9

Generally speaking most people will fall into the lightly active or moderately active category. You also have to realize that these are very broad guidelines and you really have to look at how much work you are doing to accurately see where you should be placed. Despite the fact that I work out twice a day in the on-season I am still only in the very active category mainly because I am behind a desk for the majority of the day and during my off season I am in the lightly active category.


Home Fitness Workout

I think a home fitness workout is a win-win situation with regards to your overall fitness and your personal free time.

Sometimes, when you have ten things to do with little time to do them, going to the gym just isn’t practical. Time is precious after all.

If something is going to give, it’s going to be the gym session, so you’ll miss out on your exercise entirely.

That’s where the home fitness workout comes in!

You don’t have the palaver of packing your bag and travelling to and from the gym, with all that fuel expense. You simply have to kit up and perform a 20 minute workout routine (or less), and you’re done! Think of all that time you get back to do those important jobs . . . or to just spend some quality time with the family!

The Home Fitness Workout

The home fitness workout below is a quick aerobic circuit that will last around 15 to 20 minutes depending on your level of fitness.

It consists of only 5 great fitness exercises that make up 1 circuit, and you’ll repeat this circuit 3 to 4 times.

The exercises you will perform are as follows. Perform them in the order given.

First of all, set your stop watch to bleep at 1 minute intervals. This will signal you to change exercise.

Start your stop watch and begin the first exercise on the list, the press ups. When you finish, what you do next will depend on your personal fitness level. You can either rest for the remainder of the minute, or you can jog on the spot for the remainder.

Believe me, jogging on the spot might sound easy but this circuit can be very demanding if you jog between every set.

Then, when the watch bleeps after the first minute, start the next exercise. Crunches. Again, when you finish the required repetitions either rest for the remainder of the minute or jog on the spot.

Work your way through the remainder of the circuit, and repeat the circuit 3 to 4 times.

Making The Home Fitness Workout Easier

If you’re new to this type of fitness training, or find it a bit tough to complete the entire 3 or 4 circuits, there’s a couple of things you can do to make it a little easier. Just whilst you are building on your stamina.

For starters you can perform less repetitions with each circuit. As an example, if the suggested repetitions are just too much then you can reduce the repetitions by 2 or 3 for each circuit. So on the first circuit you could perform 15 repetitions, then on the second circuit you could drop it to 12 repetitions, then on the third you could drop it to 9 repetitions. And the same goes with the other four exercises.

Or you could take a longer rest period between sets. This would mean setting your stop watch to bleep at 90 second intervals or even 120.

If you wanted to complete the workout in 20 minutes you will have to perform less circuits, otherwise you could extend your workout a little.

Of course, you could do a combination of the two just to get you started.

Making The Home Fitness Workout Harder

After a while you’ll start to breeze through this workout. You’re going to want something tougher. More of a challenge.

So you can make this workout as tough as you like.

Start off by performing your repetitions faster. Just a small change in speed will make you breath harder.

Then you can jog on the spot a little harder. Lifting your knees higher will make all the difference. Really pick them up.

Then you can perform more repetitions for each set. With your stop watch set to bleep at 60 second intervals, you’ll have less rest between sets.

Then, once you’ve built up your stamina to take on this, increase the number of circuits from 4 to 5, then to 6.


2 Things You Need To Cut Down On To Lose Weight

There are many things you will need to change to make your weight loss plan go as fast as possible. However the 2 main things people need to cut down on is sugar and carbohydrates.

The reason you need to cut down on down of these is because your body finds it harder to break down these than protein or other foods.

Cutting out all carbohydrates is not a good idea as this is your main source of energy throughout the day do you will need to take in some. However taking in carbohydrates late at night is a bad idea as it doesn’t give your body much time to burn off the calories. If you have food sitting in your stomach when you are sleeping you aren’t going to be burning off many calories and that food will then get turned into fat.

The best way to still eat carbohydrates is to have theme earlier in the day so you give your body more time to burn them off while still having the energy. Ideally you will have this for lunch as this is a good time to get most of your carbohydrate intake, this will give your body enough time to burn off that energy.

Sugar is another problem when it comes to weight loss eating to much will be hard to burn off. Most fruits contain high amounts of sugar so people think eating a lot of certain fruits are good for them. However you should always be aiming for 5 fruit or vegetables everyday eating too much can be bad for your rapid weight loss plans.

So remember when planning your diet to try and cut down on the carbohydrate and sugar intake. If you are going to eat them try make it earlier in the day.

I hope you enjoyed my article please check out my other articles for more information on rapid weight loss.

If you are serious about losing weight then I’m serious about helping you. I have made a free rapid weight loss report to help you on everything you need to know about losing weight.