Zero carbs. Fat flush. No dessert. Sound familiar? Losing weight is hard enough as it is, and all the fad diets that come and go make choosing a natural weight loss program much more confusing. There seems to be no consistent source of information. However, you can make real changes without excessive hunger and discomfort. Simply commit to a healthy diet to live by daily.

First, it’s important to understand the basics for good nutrition. The body’s three primary nutrient needs include protein, fats, and carbohydrates. The trick is choosing the right low-fat proteins, unsaturated fats, and whole-grain carbohydrates in reasonable portions. Even if your goal is not natural weight loss, the basics for good nutrition are essential to a healthy diet:

· Enjoy plenty of low-fat protein with every meal. Protein is key to muscle growth and reduces feelings of hunger. As a result, it gives you plenty of mileage to get to the next meal without having to snack. Chicken and fish are leaner than red meat and tend to be good choices. If you take advantage of organic or local farmer sources, the flavor is superior and there are no injected growth hormones. Don’t forget bean dishes, plus vegetarian chicken, burgers and bacon. Those with high cholesterol can obtain protein from egg whites.

· Treat yourself to five servings of fruits and vegetables every day. This sounds like a lot, but a serving is actually fairly small. Also, the closer a fruit or vegetable is to its natural state, the more nutrients are delivered to the body. All-natural juices are also a great way to get more servings in per day. Fruit satisfies your sweet tooth while reducing sugar cravings. Organic fruits and vegetables are much healthier and you will be completely overwhelmed by the difference in flavor.

· Indulge in whole grain carbohydrates. Don’t completely eliminate carbohydrates! Reduce them, yes, but don’t eradicate them. Trade refined flour carbohydrates for whole grains. Once eaten, carbs are metabolized into blood glucose, which every cell uses as a primary energy source. As a matter of fact, glucose is the brain’s only source of fuel! However, if you eat more carbs than your body needs, it converts the leftover glucose into fat. Enjoy whole-grain wraps, multi-grain crackers, hearty breads and long grain, wild or basmati rice.

· Fulfill yourself with reasonable portions. You should never eat until you’re stuffed–nor should you ever get up from the table hungry. Your stomach can hold about one quart of food and beverage, an amount that would fit in your cupped hands. The trick to fulfillment is to slow down! Savor your food, and chew each bite 30 times. Not only is this the first crucial step in digestion, but it allows your stomach and brain to register when you’re full. Don’t interfere with your body’s ability to enjoy food by watching TV, working, or worse yet, driving. Sit down, relax, and enjoy your meal.

· Drink 8 to 16 glasses of water every day. Maintaining hydration is a key component of overall health. Also, water flushes away fat and transports nutrients throughout your body.

· Treat yourself in moderation. Never eating another potato chip or piece of cake again is completely unrealistic. However, they should not be staples in your diet. Figure out what you can’t live without, and treat yourself to it occasionally.

· Take high-quality vitamin and mineral supplements each day. No matter how healthy a diet, our food will not provide 100 percent of all the vital nutrients that our bodies need daily. Ensuring that you have all the bases covered by taking a multivitamin will go a long way toward a long and healthy life.

Maintaining a healthy diet to live by daily is not difficult when the basics of good nutrition are observed. Protein and fruits and vegetables are the cornerstone, with a few whole-grain carbs thrown in. The ratio of protein should always exceed that of carbs. This will stabilize your blood sugar and eliminate snacking between meals. Although you can jump start weight loss on a low-carb diet, you should enjoy at least one serving of whole-grain carbs every day.

“Healthy” food does not mean bland. The problem with the typical American diet is that it consists of highly refined foods full of synthetic ingredients. Also, portion sizes are out of control. When you start enjoying a healthy diet daily, you will regard highly processed foods as poison, boring and bland. Those who are beginning a natural weight loss program should also cut out the following killers.

· Red meat - If you want to enjoy red meat occasionally, that’s ok. However, avoid the fatty cuts such as rib-eyes and go for a lean filet.

· Burger-and-fry fast food - Fast food is absolutely the worst thing you can eat. The buns alone are nothing but high-fructose corn syrup and partially hydrogenated oil, both of which clog arteries. If you have to eat fast food, opt for fresh sandwiches on whole-grain breads or wraps.

· Refined carbohydrates - Any store-bought white food such as doughnuts, bagels, white bread, snack crackers, and potato chips will make you gain weight faster than almost anything.

· Dairy products - Dairy products tend to be very high in fat. If you can’t live without them, limit them to the low-fat and organic varieties. Considers substitutes such as olive oil or natural yogurt.

· High-fructose corn syrup - If you read a few labels, you’ll be amazed to see how often this is a top ingredient. Corn syrup is engineered to be 80 percent fructose and 20 percent glucose -that’s twice the fructose of regular sugar. Fruit’s natural fiber allows a sustainable absorption rate throughout all cells. Alternatively, high-fructose corn syrup is absorbed rapidly, and it must be metabolized in the liver. This excess causes weight gain.

· Alcohol - Limit yourself to three drinks per week. Your liver puts fat metabolism on hold to process alcohol. Also, alcoholic drinks like margaritas and beer are high in caloric content.

Diet is just one factor in the equation for weight loss. The other key element in a successful weight loss program is daily exercise. You should engage in 30 minutes of aerobic activity every day. Choose something that you enjoy such as walking, bicycling, hiking, swimming, or any team sports. It is easier to keep exercising daily if the activities you choose are fun. After all, exercise is a way of life -just like eating a healthy diet.

Looking great is one perk of regular exercise, but the most powerful benefits are to your health. Aerobic activity strengthens the immune system, is the number one stress buster, reduces the risk of cardiovascular disease and diabetes, boosts self-confidence, and will even improve your sex life!

These key principles will help you start your successful weight loss program. It’s now up to you - begin a nutritious diet, take a high-quality vitamin and mineral supplement and exercise daily.

The Perricone Diet promotes living longer and looking younger. It combines proper diet, supplements, skin care products and exercise in order to achieve the ultimate health and beauty. If you have a few dollars to spare, there is nothing wrong with trying out if the program works for you.

Have you heard of the Perricone Diet? You would think that with the word “diet” attached to the name of this program, it would be all about weight loss. Curiously, however, the Perricone Diet does not really solely focus on helping people lose weight. Rather, it is primarily directed at helping people live longer and look younger.

The Perricone Diet - The Benefits

Nicholas Perricone, a doctor and a professor in the Michigan State University, developed the Perricone Diet. He claims that he has devised a program that combines proper diet and supplements. He further asserts that program can do a lot of things for you aside from helping you look younger. It minimizes and eliminates inflammations. It improves and increases the body’s metabolism. The program also works great as a mood booster. It also helps in ensuring a healthy heart. The right diet assists in eliminating or decreasing your risks of developing cancer. It will also help in increasing and improving bone density. It will also strengthen the immune system. People who have used this diet have noticed that their skin becomes clearer as they lose more weight.

The Perricone Diet - Eating the Right Food

The Perricone Diet is quite strict. In fact, it is a bit rigid when it comes to what food your diet must include and how big your food portions should be. Perricone also insists that the food should be cut. There are a lot of foods that should be avoided. The list includes alcohol, beef, bread, cereals, hard cheese, coffee, duck meat, flour, fruit juices, granolas, a number of fruits (grapes, oranges, watermelons, mangos and papaya), pasta, pizza, pickles, rice, soda, sugar, a number of vegetables (carrots, peas, pumpkin, corn, potatoes).

With all the bad foods, you are probably wondering, “What do I have left to eat?” The Perricone Diet recommends foods that are rich in protein and omega 3 fatty acids. The diet also recommends foods that are antioxidants. So, you have tuna, shellfish, trout, turkey, eggs, green leafy vegetables, bean sprouts, asparagus, broccoli, peppers, tomatoes, mushrooms, yogurt, cherries, apples, pears, melons, olives, barley, oatmeal, tea, oregano, ginger, basil, nuts and a lot of wager.

The Complete Perricone Diet

Nicholas Perricone is a dermatologist. Naturally, his program will also include products that will help you revitalized your skin. Aside from the diet plan, you will also have to take 25 or more supplements a day. He also has skin care products which you can purchase to help with proper skin care.

The Perricone Diet has been met with various reactions. There are some people who have expressed their doubts about the program. However, if you can afford the whole package and you feel that you have nothing to lose by trying out, there is no reason why you shouldn’t. After all, weight loss, health and beauty are worth the shot.

Quick weight loss is not only difficult, it can be unhealthy. Sites and organizations touting quick weight loss programs have flooded the media but these are rarely effective – at least in the long term.

The fact is that weight gain did not happen overnight, and neither will effective weight loss. Weight loss programs such as eating nothing but protein, cutting out white flour and sweets can produce dramatic results in a fairly short time – but can have serious health consequences in the long term.

A “traditional” weight loss program that involves simply cutting back on food intake can be counterproductive as well. This has to do with the nature of fat build-up in the first place. Our earliest direct ancestors evolved on the hot, dry savannahs of eastern Africa – a place where food supplies were far from certain. In times of famine, the bodily metabolism slowed down in order to conserve energy; it was during these times that the bodies of these early hominids would survive on fat stored during times of plenty.

Although society, technology and culture have changed greatly in the past 6-7 million years, biology has not; when you deny yourself food, your body perceives it as a famine, whether you are in the lush agricultural regions of California or the dry plains of Kenya. Therefore, the metabolism slows down, and those extra pounds refuse to come off, preventing quick weight loss.

Recent research indicates a strong connection between the use of “high-fructose corn syrup,” a largely artificial sweetener added to nearly everything from cola drinks to commercial breakfast “cereals” and snack foods, and the current epidemic of obesity. The “fattening” of America began in earnest around 1980 – the same time that big corporations began using high-fructose corn syrup in virtually all commercial food products. As the use of this substance has increased, so has the weight of the average American. Is this a coincidence?

While there are no sure ways to accomplish fast weight loss in a healthy manner, there are steps one can take in order to be more successful in a weight loss program. One is to read the ingredients of prepared foods. If it contains high-fructose corn syrup, and/or has ingredients that sound like they came from a chemistry lab, avoid it.

Better yet, join the “slow-food” movement. The closer a food is to its natural state, the more nutrient-dense it will be – and the less of it you will need in order to feel satisfied while maintaining good health.

Any exercise program used in conjunction with a weight-loss program should include strength training as well. Muscle tissue tends to burn more calories, even when one is at rest.

You may not achieve quick weight loss, but your weight loss program will have better long-term results.

Many people think the real trick to losing weight is by eating fat free foods, but this is a false perception. Your body is a complex machine and the only way to lose weight is to understand properly how it works. Firstly you need to know that gaining weight is a process, just as losing weight is, and it did not happen overnight after all now did it? You gained weight in a natural way according to your lifestyle so surely losing it the same way is the best solution?

Losing weight with fat free foods, True or false?

The answer to ‘do fat free foods help in losing weight’ is plain and simple no. There is no relationship between fat calories that you absorb’ and fat tissue on your body. You should know that your body can convert any type of calories into fat’ and not just fat calories. For example you can take sugar which has zero fat calories in it yet you can gain weight from using eating sugar laden foods or just plain using too much sugar. If you see low fat cakes, cookies, desserts and foods, in your grocery store and buy them because you think they will lose weight, then think again. You can gain weight by eating low fat foods, and the same goes for eating normal fat foods, and the answer to the question ‘can you lose weight by eating fat free foods comes again back to, No! Think on this, over the last few decades everyone has been crazy about moving to low fat products, yet everyone is still gaining weight. Low fat diets will not trick your complex body into losing those pounds, and you are wasting your time buying them, (unless you have to be on a special diet for medical reasons).

Non fat and Low fat Foods.

If you want to lose weight, and your mission is non fat foods and low fat foods, then you need to start changing your mindset today. Non fat and low fat foods are also a tad more expensive than normal foods as well and not all of them taste so great either. The real truth about weight loss, is that you do not need to worry about fat calories, and the same goes for carbs as well. What you do need to consider is the types of food combinations you eat and make sure that there is enough combination of all these different types of groups when you eat; Yes that includes fat. You need a proper portion of fat calories, sugar, and carbohydrates, and if you know how and when to eat properly you will definitely start losing weight.



Weight Loss you can take to the bank!

If you do not try and trick your body with appetite suppressants, meal replacement shakes and other miserable diets, but eat properly, you will start shedding those pounds fast, and it will not be a miserable or depressing way to lose weight either. Leave diets that are based on low fat and non fat foods, and choose one that has a proper eating plan based on food rotation eating. This diet plan is so simple anyone can follow it, and you will lose weight without all the stress that comes with it. Maximize weight loss, and doing it the natural way will not result in yo-yo dieting. So do fat free foods help in losing weight? The answer is no so why punish yourself and your budget?

Lose Weight FAST: 5 Tips Made Especially For Brides

As a soon-to-be wife, I’m sure you’d agree that a woman will NOT settle for anything less than being the perfect bride for his man.Visit to :http://lose-weight-quick-365.blogspot.com

You can NEVER tell what the gals can do just to make their wedding day perfect in the eyes of everyone, including their partners. No wonder picking the lose-weight-fast routine they deem fit is an integral part of their pre-nuptial preparations.

Honestly, shedding off those unwanted pounds MUST NOT be a hurried process. If your marriage took time and dedication to find the most romantic flowers around, come-up with the drooling foodstuffs, and locate the perfect place for the ceremonies, so does losing weight fast.

Your wedding day wasn’t all mapped out in a snap, correct?

The very same perspective and dedication must be applied if you’re aspiring to lose weight fast in a safe and healthy way. Just like in your wedding when you decided to live the rest of your life with your partner, your lose-weight-fast program needs the same life-long pledge.

If you’re to successfully lose weight fast in a healthy fashion, your dedication MUST be geared to your weight loss program while you view it as something that would enhance you and your lifestyle.

I must admit - seeing those unwanted pounds shredded provides instant personal satisfaction. You’d be surprised to see myriads of methods that people use to lose weight fast like fat binders that can eave you almost breathless and skipping meals just to name a few.

Lose-weight-fast programs that include the identical methods mentioned aren’t the best around. Heck! They could even harm you emotionally and physically.http://lose-weight-quick-365.blogspot.com And if you can’t figure out how to lose weight fast healthily, you’ll find the surefire tips on how to lose weight fast right here to be great pound-shreddersand time-savers, too!

Lose-Weight-Fast Tip 1: Your health is your top priority. Forget about dramatically cutting down your food intake and using pills that can result to problems in the long-term.

Lose-Weight-Fast Tip 2: Go after life-long positive results. Your union as a married couple isn’t just for a day. Your weight loss MUST also be taken with the same mindset - and you’re bound to live a long and healthy life.

Lose-Weight-Fast Tip 3: Do your best to keep that motivation feverish ALL THE TIME. The bad days must NOT be a reason for you to stop. Never drop the belief that every single day takes you a step closer to our weight loss goals.

Lose-Weight-Fast Tip 4: The path to lose weight fast has proven stressful for many. And when you do feel stressed, treating yourself for a job well-done or taking a day-off to relax is a very good idea.

Lose-Weight-Fast Tip 5: Have the right motive to lose weight. Strive to lose weight fast NOT because someone told you so BUT because you realize that it’s for your own good.

Really, the bottom line here is to get started and put these practical tips to lose weight fast into action. Achieving your goals will NOT be far if you’re dedicated. Visualize yourself having the body you’ve always dreamed of. Oh! By the way, have a great wedding day and savor the moment! http://lose-weight-quick-365.blogspot.com

Many people have used the fasting to lose weight method to achieve rapid and fast weight loss. It is a cheap and sure way to lose weight. If you eat too much you will gain weight and if fast you will definitely lose weight. By fasting you will be able to cut your intake of energy or calorie and resting your digestive system which is good because before you start the fasting to lose weight program, you have been eating everyday for the whole year and your digestive system has been working the whole year.

When you are fasting, your digestive system will be in resting mode and this will strengthen its mucosal lining. A healthy mucosal lining is important for the prevention of the leakage of incomplete digested proteins into the bloodstream. There are some scientists who suggest in order to restore our youthfulness and longevity, fasting is the way to do it, as fasting will speed up the destruction of decaying tissues and helps build new tissues.

How do you perform your fasting to lose weight plan? To perform your plan you should eat before you start fasting. Let’s say you want to start fasting at 7 am and break your fast at 12 pm. (For Muslims their fast breaking is at dusk). So you eat your regular meal before 7 am and do not eat anything during your fasting period. Then when it is time for you to break your fast, you also eat regular meal. Start your meal with sweet fruits such as dates. Do not over eat as this will defeat the purpose of your fasting to lose weight plan. Even when you are not fasting, you should not take excessive food. To have the effect of fasting to lose weight, you should start fasting at 7 am and break your fast at 7 pm. Follow this plan on alternate days and you will see your results in just 14 days.

For beginners to fasting to lose weight, this is not an easy plan. To achieve the maximum effect you will need to fast for 12 hours. This can be very tiring. The best method to start the fasting to lose weight plan is to go slow. Start by fasting for 4 hours (less if you find it too hard), then gradually increase it on your next session.

There are people who practice fasting on alternate days even though they have reached their weight loss goals. They are no longer fasting to lose weight but they are fasting for their well being. Besides being able to make you lose weight, fasting also helps to detoxify your body, helps to reduce your blood sugar level and helps the body to repair itself. Fasting also helps to control your desire.

However if you are not fit or healthy to perform this fasting to lose weight plan, it is not advisable for you to do it. Check with your physician about your condition or if you have any health related issues.

Fasting to lose weight is not starvation diet. Each one of us fast in our daily life. We fast during our sleep. It is just that we do not realize that we are fasting because we are sleeping and our mind is somewhere else. In a nutshell every human being is performing fasting to lose weight every single day.

Have you purchased Pure Hoodia Gordonii Diet Pills?

Hoodia Gordonii Diet pills have the ability to do wonders for the obese to slightly overweight. Stories featured on ABC News, 60 Minutes, CNN and the BBC have all reported on Hoodia. Hoodia gordonii is not a drug or an herb, but a plant. When consumed, this plant is a completely natural and safe alternative for weight loss, giving appetite suppression and fewer calorie consumption without causing anxiety. Due to its positive results and growing popularity, suppliers are going to drastic measures to find and procure their own source of Hoodia. It is this reason that makes it necessary for the consumer to be knowledgeable about the product they are intending to purchase.

There is an incredible surge in interest for Hoodia in the diet supplements market. Every Hoodia supplier on the internet is promising safe, and side effect free appetite suppression. But are these promises true? Only sometimes. The market has been flooded with Hoodia gordonii diet pills that are less effective than original, pure Hoodia. The reason this occurs is due to the scarcity of the naturally occurring Hoodia gordonii plant.

South African suppliers were not prepared for the demand on Hoodia by the western market, and companies took advantage of this. Although claiming their product contains 100% Hoodia, they started putting in filler products like silica, leaves, sawdust, etc. to both bring down the cost of production and decrease the effectiveness of the product. This has left many Hoodia consumers with a bad taste in their mouth, having spent a fair amount of money on a non-genuine, non-effective Hoodia product. While it requires some time to find original, pure Hoodia gordonii, it is worth the effort to be sure that when you do purchase Hoodia diet pills, they are of the utmost best quality.

How can I find Pure Hoodia Gordonii?

Pharmaceutical firms such as Pfizer and Phytopharm have attempted to make and patent a synthesized version of the P57 molecule found in the Hoodia Gordonii plant, which is responsible for appetite suppression. From all the research done to date, it is not economically feasible. This means that as of now, pure Hoodia gordonii is the only place you can find the naturally occurring P57 molecule, natures most potent appetite suppressor.

To ensure that you are not wasting time and money on fake Hoodia diet pills, do check that the company can provide to you the following items to guarantee its purity:

1.The company has a Certificate of Analysis. This shows that the substance has been analyzed and is in fact pure Hoodia Gordonii.

2.The company has ongoing, anonymous testing by a chemical lab that can provide a Certificate of Analysis. Some companies get tested once at a known time, ensuring that the lab receives real Hoodia for the test. After testing, they switch to an inferior product to sell to consumers. Only a company with nothing to hide would allow their product to be ordered anonymously and continually tested.

3.The company has a CITES certificate- Convention on the International Trade in Endangered Species of the Worlds Fauna and Wildlife - ensuring legal export of the product from South Africa. There is a place on the certificate saying “valid until (date)”- make sure it is still valid.

Don’t forget to check these approvals on the website, to ensure you are buying real Hoodia gordonii. While there are various species of Hoodia, it is only the Hoodia gordonii that comes from South Africa that has been shown to contain the appetite suppressing P57 molecule.

Research a little more for Pure Hoodia

Once you find a Hoodia supplier, get in contact with them and ask questions. If the website doesn’t display any contact details, it’s better to stay clear, for this is not a sign of a legitimate organization.

When you get in contact with the company staff and get your questions answered, go the extra mile and find some customer testimonials and reviews about the company. This will help you collect more information about the supplier and gage if they are safe to buy from.

If the site you are visiting gives proof of authenticity and discloses its full ingredients list, you can be more confident in your purchase that your money will not be wasted. However, be skeptical of any “other ingredients” claims on the label, as this is a commonly used loophole to add fillers into the product and still claim it as pure Hoodia.

While clinical studies have shown that there are no side effects or medical interactions from taking Hoodia gordonii, it is recommended to consult a doctor before you begin using Hoodia as part of a healthy diet.

Cure obesity naturally, use Hoodoba Pure Hoodia Gordonii Diet Pills.

Did you learn how to lose weight yet?

I’m just days away from my next birthday and I’m noticing that there are a lot of people I know complaining about getting old. Yuck!

These Baby Boomers and even Gen X types are lamenting over their limited & finite state of being. Almost all of them believe that this process is a natural state of things. They say, “This is what happens when you get old.”

I can’t imagine filling that way…ever. Regardless of age, I’ve always felt that I would continue to get stronger, fitter, more flexible and healthier. I have always wanted to do everything I could to avoid aging in the traditional sense. Aging without exercise and healthy eating sounds like suicide to me.

I’ve been asking friends and family what they think aging is doing to them. The list was long but I thought I’d share with you the things I’ve heard most often.



Tired a lot

Slowing down

Stiff & tight all over

More illness more often

Frail & vulnerable to injury

Muscle & joint pain (knees, back, shoulders, neck)

Saddness & depressed

More fear

Forgetfulness

More anger & less open minded to try new things



I don’t think any of us can be fond of this top 10 list. Quite often I heard about these problems coming from people in their 30s! Life can be pretty tough for all of us sometimes. But as we get older, it gets even harder, especially if we don’t discover the importance of exercise & healthy eating. Does a healthy lifestyle cure us of the things on this list? Maybe not, but it sure will give us a fighting chance.

Every time you read a success story you hear about how someone’s life changed. These changes relate to the items on the list above. Most of you started because you didn’t like the way you looked. After completing it you cared more about how it made you feel, physically and mentally. Aging without a healthy lifestyle will guarantee some level of physical and/or mental malfunction.

Look at the list above and ask yourself if you’re suffering from anything on it. Look at some of the seniors around you and see if they’re suffering from anything on the list. They are you just down the road. You control your future and your destiny by making simple choices now. Give yourself a fighting chance and avoid the suffering that goes with unhealthy aging.

Let me hear that you’re Getting Young.

The millionaire diet gurus will howl when I say this, but it’s literally possible to start seeing results only 2 days into your diet. But the millionaire gurus probably aren’t for you, anyway-you actually want to lose weight, instead of buying a monthly membership and expensive food from them.

Now, let’s insert a caveat-there are some very bad ways to lose weight in 2 days. You can starve yourself; you may lose a couple pounds. You can binge and purge, and you’ll lose weight. These aren’t the kinds of ideas I’m talking about.

In fact, eating less is probably the worst thing you can do to lose weight in 2 days. Your metabolism will respond quickly and viciously: it’ll slow down to conserve as much energy and calories as possible. That’s the exact opposite of what you want, but that’s how the body works. Don’t fight it.

Instead, use eating techniques that stimulate the metabolism, so that you can do the same things you always do, but burn more calories doing them. This approach is called calorie shifting and it works so well that when people who have been dieting the conventional way discover it, they’re usually blown away. The techniques are simple-eating certain types of food at certain times of day, eating at certain intervals, etc. But when applied correctly and combined with each other, they become an incredibly effective way to instantly alter your metabolism and start getting weight loss results.

The diet program FatLoss4Idiots literally enables you to lose weight in 2 days. The program is only an 11 day cycle in total, during which you can lose as much as 9 pounds. You can repeat the cycle as needed. Check out this FatLoss4Idiots review for more information, and if you really want to get the body you deserve, use FatLoss4Idiots to start losing weight now.

If you burn more calories than you consume then your body has to use stored fat for energy to make up for the calorie deficit and you will lose fat. Calories in versus calories out. If you consume more than your body needs than those extra calories are stored as fat. Even if you eat too much healthy foods you will still gain fat. And you can, in theory lose fat eating junk food, if you consume less calories than you consume, although it is not very healthy. The goal for each person is to find out how many calories are needed, to burn fat permanently.

There is no diet, where you can eat certain foods as much as you want and still lose weight. The rules are the same for all foods. That also means you can eat junk food from time to time, if you keep your calories under control. The more flexibility you have the more likely you are to stick to a diet program. If you eat too much food then it doesn´t matter how much you exercise a day, what you eat or when you eat, you´ll still gain weight. Losing fat demands willpower and discipline.

To find out how many calories you need to lose, maintain or gain weight. You have to know your Total Daily Calorie Expenditure (TDEE), also known as your maintenance level. Your TDEE is the number of calories your body burns in 24 hours. It includes your Basal Metabolic Rate (BMR) and your activity level.

Hey, what the heck is a BMR? BMR is the number of total calories your body burns for normal functions, including respiration, digestion, circulation,cell construction, temperature regulation, and every other metabolic process that occurs in your body. BMR can vary a lot from person to person. Some can eat nearly everything and still be skinny but some gain weight eating when they hardly eat at all.

There are many different methods to calculate your TDEE, but the Katch-McArdle formula is the most accurate. Lets do an example so you could understand how it works:

BMR (men and women) = 370 + (21.6 X lean mass in kg)

Example:

You are female

your weight is 75 kg

your fat percentage is 21% (59.25 kg of lean body mass (LBM) and 15.75 kg of fat)

Your BMR = 370 +(21.6×59.25kg)

BMR= 1650 calories

We also have to take into account your activity level.

Sedentary = BMR X 1.2 (little or no exercise, office job)

Lightly active = BMR X 1.375 (light exercise/sports 1-3 days a week)

Moderately active = BMR X 1.55 (moderate exercise/sports 3-5 days a week)

Very active = BMR X 1.725 (hard exercise/sports 6-7 days a week)

Extremely Active = BMR X 1.9 (hard daily exercise/sports & physical job or

2 X day training, marathon etc.)

The BMR was 1650 calories.

If you are lets say lightly active (1.375), then we get:

1650×1.375= 2 269 calories a day

There you go. If you want to lose fat then you need to have a calorie deficit. Reduce your caloires a little below your TDEE. The other option is to leave your calories at the same level and burn calories with exercise.