Losing weight isn't hard "IF" you're willing to work!

A lot of people have been asking for dieting help, how to lose weight, and what to do.  Losing weight is a process and isn't going to just happen over night. You have to work hard and be CONSISTENT.  Here is a run down for everything you need to know! Things to AVOID • Fried foods • Fast Foods • Table sugar • Plain Jam • Salted or Smoked nuts • Chocolate Fudge • Candy • Toffee • Gums • Mint Sweets • Liquorice • Sweet Pickles • Puddings • Corn syrup • Cake • Breads & Pastas made with white flour • Soda pop, such as Coke, Pepsi, Mountain Dew, etc. • All baked goods made with white flour • Canned fruits w/added sugar • Alcohol can slow your metabolism down by 73% • Potato chips • Buttered or Flavored Popcorn • Cookies • Ice cream • Cakes • Pies • All deserts (even the Sahara) • Did I mention Desserts? • Artificial sweeteners like Nutrasweet, Equal, Sweet N Low, Sweet Twin, Sugar Twin, Splenda, Sunett & Sweet One • Most bottled green teas have more ingredients in it to help you gain weight than the actual green tea itself to help you lose weight.

How to lose weight faster

If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds.

If you want to lose weight faster, you'll need to eat less and exercise more.

For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It's very important not to cut calories any further -- that's dangerous.

Limiting salt and starches may also mean losing more weight at first -- but that's mostly fluids, not fat.

When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started.

Exercising for Fast Weight Loss Losing weight requires close to an hour a day of moderate exercise, one study shows. Plan to do cardio and strength training. Cardio burns the most calories, so it is ideal for fast weight loss, but afterward you need to include a few hours a week of strength training. To burn the most fat, try to break a sweat after your warm-up and keep sweating for the entire hour. One way to step up the intensity is to do interval training -- brief bursts of high-intensity, followed by a slower pace, and repeating that pattern throughout your workout. Interval training allows people to work harder without having to spend the entire time at the higher level, and over time, the more you do it, the easier it becomes to burn more calories. The truth is that cutting calories below 1,050-1,200 per day is counterproductive, because you need strong muscles to be able to exercise effectively. When you eat too few calories, you lose fat but also muscle, which is the worst thing you could do because it slows your metabolism and makes it more difficult to increase exercise intensity or duration. Diets for Fast Weight Loss Eat a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For rapid weight loss. Focus on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat. • Eat vegetables to help you feel full. • Drink plenty of water. • Get tempting foods out of your home. • Stay busy -- you don't want to eat just because you're bored. • Eat only from a plate, while seated at a table. No grazing in front of the 'fridge. • Don't skip meals.

Keep a food journal -- writing down everything you eat -- can also help you stay on track.

Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss. Besides jotting down what you ate, and when, you might also want to note how you were feeling right before you ate it. Were you angry, sad, or bored? We often focus so much on foods and calories, but our emotions are a huge part of our eating habits.

Consistency is key! "Nothing will work unless you do."

Until next time my fellow swoldiers!


http://www.health.com/health/gallery/0,,20678467_2,00.html (this website has a bunch of great recipe examples)

http://juicerecipes.com/health/benefits/juicing-for-weight-loss/ (This website has great information on juicing and recipes)