Read Before Drinking Apple Cider Vinegar for Weight Loss

How Do I Drink Apple Cider Vinegar?

Drinking apple cider vinegar regularly can benefit in many ways including in losing weight. You can read the benefits of apple cider vinegar for losing weight in my other article.

There is extensive research about the benefits of cider vinegar for losing weight. The Bioscience, Biotechnology and Biochemistrymagazine published a study in 2009 found that drinking apple cider vinegar for just three months caused significant declines in body weight, abdominal fat, waist circumference and triglycerides.

Apple cider vinegar is effective for heartburn. It helps in improving the quality of sleep and is a very useful home remedy for insomnia.

ACV improves energy levels; helps in keeping digestion system in good condition, and strengthens immune system. Don't be surprised if your visits to doctors are reduced dramatically once you start drinking apple cider vinegar regularly.

The cider vinegar contains malic acid which clears clogged arteries, lymphatic tissues and organ tissues.

It is known to offer cure for stones in kidneys, liver and gallbladder.

Drinking cider vinegar is also beneficial to people with diabetes.

When applied externally it can cure acne and warts. Many people also add it to their bath water so as to improve the health of their skin. It is also applied to hair to stop hair loss.

However, if you are keen on losing weight fast, then ACV is not the right place for you. ACV is not a quick weight loss diet.

You need to drink it for three months at least, and at the same time, stop drinking sugary drinks and junk food.

Apple cider vinegar may not help you lose weight quickly, but it is a popular drink for weight loss. Consider it as a marathon, not sprint.

Besides, there are many health benefits of drinking apple cider vinegar every day.

Now, before you buy and start drinking apple cider vinegar daily, read this. This article is very important, as the guidelines for drinking apple cider vinegar in this article will help you lose weight, and protect you from side-effects of apple cider vinegar.

This article is based on hundreds of questions I regularly receive about apple cider vinegar on various articles and forums published.

So let's start our journey of building good health and losing weight with apple cider vinegar.

Testimonials from Amazon.com

"Over the past 9 weeks I've changed my life, cleaned up my health, lost over 10 lbs, walk nearly 10 miles a day, pump weights and most importantly have incorporated supplements and Apple Cider Vinegar into my diet... what a difference! I don't even take over-the-counter medicines anymore. None." - NYC Nomad "mfoto" (NYC)

"Awesome! Awesome, stuff! I used to drink it every morning. If I do this daily; I don't get sick - period. Lately, I just bring it out if I notice I'm fighting something. During the whole Swine Flu saga in 09, our crew never got sick and we have 5 children; just being honest. We haven't taken a flu shot in years yet have been healthier than ever." - Kristin A. Druey "Mommy of 5 treasures" (Arkansas- the metropolis)

Which Apple Cider Vinegar is Best

How do you choose the right brand of apple cider vinegar? I get this question very often on my other articles.

There is no right and wrong answer to this question. Most reputable brands like Bragg apple cider vinegar are good drinks to buy.

The only suggestion I have here is to buy organic apple cider vinegar.

Why buy organic ACV?

Organic ACV, also known as unpasteurized or raw ACV, contains the "mother of vinegar" - the main substance responsible for health benefits of ACV. Raw vinegar is made from organically grown apples. The "mother" contains living nutrients and bacteria which provide all the essential benefits for losing weight.

The raw apple cider vinegar is unfiltered, unheated, unpasteurized and mostly contains only 5% acidity.

Since I am not recommending a specific brand of apple cider vinegar, I will share quick tips to know which is a good apple cider vinegar to buy.

Non-organic apple cider vinegar is clear in colour. But good quaiity raw apple cider vinegar will contain strand-like sediment mostly at the bottom of the bottle. That sediment is “the mother,” which is the good part of ACV. This is why you should always shake the bottle before drawing a teaspoon from it.

The "mother" is made of raw enzymes and gut-friendly bacteria which helps in healing.

Always dilute apple cider vinegar with water. Use a straw.

Should I dilute it or drink it raw?

Apple cider vinegar is acidic and should not be drunk raw, though a good organic ACV contains only 5% acidity.

You should always dilute it with water. Mix 2 tsp with 8 ounces (225 grams, or one cup) of water. That's the minimum amount of water for 2 tsp of ACV. You can add more water.

For taste you may add honey to it. It helps to improve the flavor. Or just drink it with water.

If you are concerned about damaging the enamel on your teeth, drink it with a straw. You may brush your teeth immediately before drinking ACV and after drinking ACV.

Alternatively, rinse your mouth with water mixed with baking soda after drinking ACV, and then rinse it with water. This will help in removing ACV from your mouth.

Read my articles about Apple Cider Vinegar

• Can apple cider vinegar help weight loss?
  Apple Cider Vinegar diet is a natural way to lose weight without side effects. It's also a very easy to follow routine for weight loss. Get started with this guide for losing weight with Apple Cider Vinegar.

Can I drink it with tea/coffee/juice?

Many people don't like the taste of ACV and would like to drink apple cider vinegar with tea, coffee or other juices.

There's no harm in doing that, as long as you make sure there's enough water for the quantity of ACV you are mixing. Please refer to the ideal ratio mentioned in the earlier section of this article.

Caffeine in tea/coffee may slow down the process of absorption of ACV. Use herbal tea or decaf tea if possible.

If you are mixing ACV with a fruit juice, you will be increasing the acidity levels of the drink, which is not very good for your teeth.

Another question I get is this: should I mix cider vinegar with carbonated water, or energy drink?

If it helps you get better taste, do it. However, drinks containing carbonated/aerated water, soda, cola are not good for health. Energy drinks contain heavy dose of sugar. It is best to avoid these drinks while you are trying to lose weight.

For best results, drink ACV mixed in water ( 2 tsp of ACV to 8 ounces of water).

When Should I Drink Apple Cider Vinegar

This is another common question I get - what is the best time of the day to drink apple cider vinegar?

You may drink ACV at time of the day; however ideally, drink it before meals, and have it twice a day. This is because ACV improves digestion. It helps in bringing the right acidic balance by alkalising.

My recommendation is to drink it after waking up, and have another drink before dinner.

How often should I drink apple cider vinegar?

Drinking apple cider vinegar twice a day is sufficient. You can drink it three to four times a day.

Another question I get is this: If I drink more ACV, will I lose weight faster?

The answer is no. Cider vinegar helps by building the digestive system which in turn helps in burning fat. Simply increasing frequency or quantity of cider vinegar will not benefit in any way, and may even be harmful, as it may create acidic imbalance in your system.

Quick weight loss is not possible with apple cider vinegar. You have to give it time to work.

Should I take ACV pills or liquid?

This is a common question and the jury is still out.

While many people prefer the liquid form, there's a growing population that is consuming cider vinegar in pills. Pills are convenient to carry and swallow.

ACV works well in both situations as it contains almost identical ingredients. Taking pills can also address your concern about damaging your teeth.

However, personally I am a big fan of the liquid cider vinegar. I feel it suits my body better. The strand of the "mother" I see at the bottom of the bottle helps me understand how effective that bacteria is going to be in my body.

Should I drink apple cider vinegar with medicines?

Apple cider vinegar is derived from apples and as such it is safe to drink apple cider vinegar while on medication.

However, if you are prescribed strong medicines, it is advisable to consult your physician before getting on cider vinegar diet.

Similarly, pregnant women and breast-feeding mothers should speak to their physician about apple cider vinegar and its possible effect on women's body.

Before you go

Final word on cider vinegar - take a break from cider vinegar. Yes, stop drinking cider vinegar once in a while. Give your body rest from cider vinegar.

This is because you don't want your body to get used to cider vinegar over a long time. You body should be a self-sustaining mechanism, and it should be able to look after itself, even in the absence of cider vinegar.

Also, some research shows that prolonged use of cider vinegar may deplete the body of iodine. Taking a break from cider vinegar may also help your body in recovering from this.

FAQs about apple cider vinegar

If you have any questions about using cider vinegar for weight loss, hair growth, beautiful skin or any other illness, please use the comment section below to ask. I will try to answer your query as soon as possible - usually within 24 hours.

Don't forget to read all the existing comments (more than 100 comments), as you may find answer your question there.

Calories in Bragg Apple Cider Vinegar

Nutrition Facts
Serving size: 1 tbsp
Calories	1
Calories from Fat	0
% Daily Value *
Fat 0 g
Saturated fat 0 g
Unsaturated fat 0 g
Carbohydrates 0 g
Cholesterol 0 mg
Sodium 0 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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Can apple cider vinegar help weight loss?

Apple Cider Vinegar Weight Loss

(UPDATE: This article has attracted more than 100 comments with queries about drinking apple cider vinegar, and I have responded to each, over the years. Those comments contain rich information about cider vinegar. If you have a specific question that's not answered, please write a comment and I will respond to it.)

Apple Cider Vinegar Weight Loss is not a new trend, though it is gaining popularity like a fad. You are wondering: will I lose weight with apple cider vinegar?

I will get to it in a bit.

I was first introduced to apple cider vinegar by a friend, who mentioned it as a dietary supplement. I listened to her, and forgot all about it once I got home. A few years passed. As my interest in healthy living grew, I came across an article about the many health benefits of apple cider vinegar, and remembered the words of my friend.

I freshly began the research and I was very surprised by the variety of benefits offered by Apple Cider Vinegar (ACV).

(UPDATE: I am so impressed by ACV that I have written a book "Magical Apple Cider Vinegar". The link to the book is at the end of this article.)

Health Benefits of Apple Cider Vinegar

Apple Cider Vinegar can be used for many things:

• Warts
• Headaches, nausea
• Skin care
• Weight loss
• Diabetes
• Hair loss
• Household clearning
• Healthy cooking
• Pet care

In this article, let's see how Apple Cider Vinegar can help in losing weight fast, guaranteed. 

We will cover: 

How to Use Apple Cider Vinegar for Weight Loss

Apple Cider Vinegar can detox your body. The detoxification is very easy to do.

HOW MUCH TO DRINK

You don't need to drink too much of apple cider vinegar to get weight loss benefits. Just mix two tablespoons of apple cider vinegar to a cup (16 ounces) of water and drink it between one and three times a day, ideally before meal. I prefer to drink it first thing in the morning after waking up, and then an hour before each meal.

HOW OFTEN TO DRINK

If you are just starting out with ACV, add only 1 tsp to a cup of water initially, and drink it ONCE a day. Get used to the taste. Gradually increase it to 2 tsp and then to 3 tsp in a cup of water and increase the frequency to twice a day.

If you don't like the taste, you can add a bit of honey to it.

You can also have it with your tea. Just add two tablespoons of vinegar and honey or maple syrup to boiling water and add tea.

Go slow and notice the signs your body is showing. You should begin to feel energetic in a day or two. You may even notice the growing urge to visit the bathroom. This is because - you are drinking more water, and your body is getting rid of toxins.

You will notice that your digestion has improved. You won't feel bloated anymore. With better digestion, your body is able to break down fat better, absorb nutrients easily, resulting in higher energy levels.

How does it work?

There has been some research to find out how the apple cider vinegar works to help you reduce weight, but it is not very clear how it works.

The most common explanation is that the vinegar works by suppressing the appetite. This is because it contains organic acids and enzymes. These increase the metabolism rate, which is nothing but the speed at which body burns fat. It also reduces water retention and make you feel refreshed.

Then there is one more explanation. Vinegar lowers the rise of blood sugar. This means that our body produces less insulin. There's ample medical evidence to suggest that lower insulin levels encourage weight loss.

Whatever the method used, there are many people who have benefited from it.

How Long Should I take Apple Cider Vinegar

Remember, apple cider vinegar is a natural product. Research shows that it results in weight loss. But it is gradual. But the good news is the effect is permanent.

If you were looking for immediate weight loss, this may not be for you. The results are slow but steady.

Each person maintains a different lifestyle and eating habits. Their genetical composition is different, as is their body-mass index. This makes it difficult to predict the speed and extent of weight loss. Some people have lost 4 to 6 pounds within a month of beginning to drink apple cider vinegar.

Some people have lost weight faster than others.

The results will vary. What is important is to eat healthy and exercise regularly.

You can continue to drink ACV even after achieving your weight loss goal.

Can I continue to eat junk food while taking vinegar, and still lose weight? 
No! While no drastic change in diet is required, you will do well to stay away from fried food and anything that contains too much fat.

Speed Up Your Weight Loss

While 1 pound of weight loss a month may sound slow, there are ways to lose weight faster.

As I said earlier, avoid fatty food. Instead, focus on the following food groups and healthy tips that can help you lose weight faster.

• More exercise: Try to walk about 20 to 40 minutes a day, five days a week. It is increase your metabolism. Our metabolic rate is like the fuel efficiency of a car. Compare two cars - one with higher fuel efficiency than the other. Less fuel-efficient car will consume more fuel for the same distance compared to the other car. Similarly, if you exercise regularly, you will have higher metabolism, which means, your body will burn more fat.
• More potassium: Eat banana. It is high in potassium. It reduces stress levels and lowers blood pressure. Many other fruits are high in potassium.
• Less sugar: Agreed fruits contain sugar, but if you eat them within limits, then this tip will not contradict with the previous tip. Make sure you are eating less refined sugar.

Benefits of Apple Cider Vinegar

There are so many benefits of apple cider vinegar that I will be writing another article about it, and put a link to it here. 

In the meantime, here are the benefits in brief:

Apple cider vinegar contains fibers (fibres). Fibers are essential for weight loss because they absorb toxins and fat and remove them from the body. They also help lower blood pressure and increase  metabolism. They also help improve the bowel movement. 

It helps to maintain the acid-alcaline balance (pH factor) of the body, protecting you from common cold, and helping you recover faster from minor illnesses

it contains plenty of antioxidants that help prevent cancer and are effective anti-ageing agents.

Pick up organic apples for making apple cider vinegar.

How to make Apple Cider Vinegar

Steps for making Apple Cider Vinegar at home

If you are a city dweller, it may be a bit difficult to make Apple Cider Vinegar at home. A better option would be to buy Apple Cider Vinegar online.

However, for country folks, making Apple Cider Vinegar at home is not only easy but also offers a better health outcome, since your apple cider vinegar will be organic. Remember, you will need winter or fall variety of apples. You cannot use summer apples as these don't contain enough sugar.

Typically, there are four steps for making ACV at home:

First, make a cider from ripe apples from your garden, or buy organic apples from the market. Crush apples and strain the juice. You can add a little bit of yeast to help fermentation. Use very small quantity of yeast.

Yeast fermentation: You need to wait for the process to change fruit sugar to alcohol. To achieve this, fill container to about 3 quarters and stir it every day. Fermentation will take about a month. Avoid direct sunlight.

Acetic acid fermentation: Waiting for a week will help the alcohol to covert to acetic acid.

Finally, you will need to clarify the acetic acid to avoid further fermentation. To do this, filter the vinegar with many layers of cheesecloth or coffee filter.

Now enjoy your vinegar. Make sure you store it away from sunlight. One last tip: heat the vinegar before storing - this will almost let you store it indefinitely.

Now, before you get all excited and go out to get apples, remember a few things.

• You need to stir the juice every day. Can you commit to this? If you fail to stir it while making it, your apple cider vinegar will not form because it will not get enough oxygen.
• Ideal temperature for making apple cider vinegar is about 60 to 80 degrees Fahrenheit. Lower or higher temperature will prevent the fermentation process from taking place.
• Avoid metal container for making vinegar. Use only glass, plastic, wood, enamel, or stainless steel containers. In fact, avoid metal for storage too.

Which Apple Cider Vinegar Should I buy?

This is a topic for another article - and I have written an article - see the box on the right =>

But here's a short answer. Buy the one made of organic apples, if you can.

You can even make apple cider vinegar at home. But I would highly recommend buying ACV from the market if you are just starting out and haven't used apple cider vinegar before. This will help you familiarize yourself with the taste of good apple cider vinegar.

Vital information in the comments section below

Readers of this article have asked hundreds of questions and I have answered those queries. You will most likely find an answer to your question in the comments section below. Please read previous questions before asking a new question. Thank you for reading.

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Popular Slimming Tablets

Adios

this herbal supplement combines butternut, dandelion root, boldo and fucus in a tablet that claims to speed up your metabolism and burn fat more efficiently so that you lose weight. Fucus (a type of seaweed) supposedly works as a mild thyroid stimulant to boost your metabolism while the other ingredients stimulate the liver to increase this effect. Adios tablets do come with a sensible slimming plan – but if you really want to boost your metabolism and burn fat faster, you’d be better off taking more exercise. Max Strength Adios tablets are available from Discount Supplements.

Bional Apple Slim Xtra

with apple vinegar extract, vitamins, chromium nicotinate and selenium, this slimming pill claims to support the metabolism of body fat and encourage the movement of food through the small intestine. It also provides vitamins important for the release of energy from food. Frankly, there’s insufficient evidence to support these claims. We recommend you crunch on a fresh apple for just 50 calories!

Capsiplex

Capsiplex is a slimming supplement pill that contains a naturally occurring compound found in chilli peppers (capsicums) that gives them their heat.  It also contains three other ingredients: caffeine, niacin (a B vitamin) and piperine (found in black pepper).

Capsiplex claims to be 100 percent natural and helps you lose weight whilst doing nothing more than sitting at your desk, thanks to its ability to burn up to 278 calories – the same amount as in a hamburger, slice of pizza or two large chocolate chip cookies.

However, there’s insufficient evidence to suggest this product works to burn more calories. One small study involving just 25 subjects doesn’t stand up to medical scrutiny.  The best way to shift those pounds safely and sensibly is to stick to a healthy, balanced diet that’s lower in calories, plus get more active.

Chromium Picolinate

this is a supplement on it’s own, but chromium is also an ingredient in many slimming tablets. Research shows that chromium may help to control blood sugar levels and reduce insulin levels, which in turn increases our ability to burn fat. The evidence isn’t conclusive, however. The easy way to keep blood sugar levels steady to prevent carb cravings, is to go for foods with a low glycaemic index.

Citrimax (HCA)

also known as hydroxycitric acid or HCA, this popular supplement has become a standard ingredient in many slimming tablets, as well as being sold on its own. It comes from the dried rind of an Asian fruit whose Latin name is Garcinia cambogia. The claim is that HCA helps to regulate appetite, stops cravings for sweet foods, stimulates metabolism and uses the body’s fat stores to provide energy. However, there’s no scientific evidence to back this up. The best way to control cravings is to eat regularly, avoid skipping meals and opt for foods with a low glycaemic index.

Figure Trim CLA Formula

this tablet combines a type of fat called conjugated linoleic acid (CLA) with chromium and lecithin and claims to help maintain an optimum balance between lean muscle andbody fat. Some animal studies have shown that CLA may lower body fat and increase muscle but the evidence for an effect in humans is still weak. Our advice to lose fat and build muscle is to combine fat-burning aerobic exercise with resistance exercises to tone and strengthen muscles!

HCG Hormone

HCG is an abbreviation of Human Chorionic Gonadotropin, a hormone found in the human body. Found in the urine during pregnancy, the hCG hormone is also produced by the pituitary gland as well as certain tumours.

You take the hormone either by injection or by placing hCG drops under the tongue. The drops are a homeopathic imitation and may, depending on the supplier, contain very little, if any, of the hormone. This is one to give a wide berth to!

Holland & Barratt 7 Day Souper Cabbage Diet System

the main ingredients in these pills are onion, green pepper, celery, tomato, carrot, courgette and cabbage! You’ll lose weight but it won’t have anything to do with the tablets and everything to do with the bizarre, extremely low-calorie diet plan that comes with it. On day one, you may only eat fruit (except bananas!); on day two, it’s a jacket potato with butter and vegetables (except beans, peas and sweetcorn); on day three, it’s fruit and vegetables; and so on. If you really fancy the idea of cabbage soup, we suggest you make up your own recipe using the fresh ingredients listed above.

Holland & Barrett Fibre Diet

this combines a blend of fibre from vegetables, grains and citrus fruits that supposedly help to fill you up. The tablets also come with a recommended 1,000-calorie diet. Of course, fibre is an important part of a healthy diet and keeps you feeling fuller for longer, but in our opinion it’s better to eat more fibre-rich foods rather than relying on supplements.

Lipoclear XLS

the active ingredient in this tablet is chitosan, a fibre extract that comes from the shells of shrimp. The theory is that chitosan binds with fat from food and stops it from being absorbed so that it passes through the digestive tract and is excreted in the stools. A small scale trial has shown this product to result in weight loss but there’s still insufficient evidence to suggest that chitosan is effective in aiding weight loss. Cutting your intake of fatty foods is an easier and more effective way to lose weight.

Phase 2 Starch Neutraliser

this is a relatively new product that’s promoted as being ‘The Atkins Diet in a pill’! It contains a concentrated extract of white kidney bean that supposedly neutralises the starch-digesting enzyme, alpha amylase. This prevents starchy carbohydrates from being broken down into glucose so that starch simply passes through the digestive tract as extra fibre. Our advice would be to make sure the starchy foods you eat are also packed with fibre in the first place – we’re talking wholegrain cereals and breads, wholewheat pasta and brown rice.

Powerhealth Slim Nite

this tablet contains three amino acids (building blocks for protein), ornithine, arginine and carnitine. Carnitine supposedly plays a vital role in converting stored fat into energy while ornithine and arginine are important for metabolism. Strangely no reference is made as to why you should take these pills before you go to bed. Instead we recommend you get a good night’s sleep and wake up revitalised the next day so that you can burn calories and tone your muscles through exercise.

Xenadrine EFX

this well-known slimming tablet contains a mixture of green tea extract, yerba mate and bitter orange to burn fat fast. Preliminary studies have shown that green tea extract may help with slimming by speeding up fat oxidation, but further research is needed before any firm conclusions can be drawn. Meanwhile, yerba mate contains caffeine, which may boost metabolism slightly and an extract from bitter oranges may affect metabolism. Of course, an inexpensive way that’s guaranteed to burn fat is to follow a reduced-calorie diet and take more exercise!

Zotrim

another herbal tablet that contains extracts of three South American herbs, yerba mate, guarana and damiana. Zotrim claims this combination slows the rate at which your stomach empties, which in turn fills you up more quickly and keeps you feeling that way for longer. There is a clinical study showing some positive results amongst slimmers, but it’s the only one of its kind. However, eating more foods with a low glycaemic index will also help to keep you feeling fuller for longer, so you might want to try this first!

Start a Free Trial Today

Using the food diary and tools in WLR can help you lose weight without pills, and can provide the low calorie, low fat diet that most slimming pill manufacturers recommend. We'd advise keeping a food diary for a couple of weeks before making a decision about pills - many people find that just making a few, relatively minor, changes to their eating habits sets them on the path to sustainable weight loss.

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I'm Exercising But Not Losing Weight

Help! Why am I not losing weight? I started exercising and eating better and the pounds just aren’t coming off. Sound familiar? If you have started a new diet and exercise program and you have not seen any significant weight loss or are not yet meeting your weight loss goals it can be very frustrating. However, there is no need to fret and give up already after the work you have put in at the gym and go back to sitting around and eating fatty foods because your troubles can be corrected and you can start to lose weight again you just need to diagnose the problem. In this hub I will explore and discuss some possible causes to why you are working out and dieting but still not losing the weight. Transforming your body is something that takes patience and regular adjustments in order to be successful so please don’t give up just reevaluate.

You need more sleep

You could argue that sleep is the most important part of our daily routines and not getting enough sleep can have dramatic effects on how we live our lives. First of all sleep helps you to recover from your previous workouts and if you’re not getting enough your fitness goals will be hindered because your muscle aren’t getting the proper rest that they need. Sleep can also effect your moods which can cause you to cheat on your diet or simply get off schedule and miss a workout. Think back over the period of time that you have been trying to lose weight and try to remember if you have had any days where you lacked sleep and it caused you any problems with your diet or routine. If so one of your weight loss problems might be cured with more sleep which isn’t such bad solution right?

You haven’t given it enough time

In theory if your exercise and eat right your body will start to lose weight but this isn’t always going to be the case right away. I know personally that last year when I started to workout again after months of being away from the gym I didn’t see any weight loss for the first month or so. While it was frustrating to not see any results on the scale I looked for other signs of my physical improvement such as new strength, endurance, elevated mood, and some new muscle. That extra bit of muscle I put on when I first started could have been the difference on the scales that first month and just as an aside I dropped 30 lbs over the next year which was all the weight I needed to lose. Your body isn’t going to change overnight but if you give it time I assure you that it will.

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You have hit a plateau

If on the other hand you were seeing great results in the beginning of your routine and now after a couple months your weight loss or strength gains are almost non-existent then you may have hit a plateau. Our bodies are surprisingly adaptable to stress and new situations and if you don’t change up the type of workouts you do then losing weight will be increasingly difficult to do. You can make adjustments to your workout by introducing new exercises into the mix every couple of weeks or completely change the type of training you do every six weeks or so.

Too many calories

Working out doesn’t give you a free pass to eat whatever you want and still lose weight. In order to lose weight you need to create a caloric deficit each day meaning burning more calories than you take in. If you aren’t losing weight there is a very good chance that you are consuming more calories than your body needs in order to lose weight. Use an online calculator to figure out what your daily maintenance calories are while undertaking your current fitness routine and begin to slow reduce your calories. This doesn’t mean starve yourself, you want to eat lots of nutrient dense foods within your allotted range of calories each day. Stick to more natural foods such as fruits, vegetables, and lean cuts of meat that are high in protein and try to stay away from processed foods as much as possible.

You aren’t lifting weights

Some people trying to lose weight simply head to the gym and do half an hour to an hour of slow cardio and that is the extent of their workout. I’m not saying this is a terrible strategy to lose weight because any exercise is better than no exercise but they are ignoring a whole segment of physical activity that cannot only increase the amount of weight you lose but also help to shape your body.

Lifting weights helps you burn more calories during your time at the gym as well as giving you strength and more muscle mass which helps to burn even more calories. Also, if you want to give your body a certain look you are going to need to engage in weight lifting. If you are a woman who questions weight lifting because you don’t want to get bulky you don’t need to fret because you do not have the testosterone necessary to add that kind of bulk and lifting weights will give you they sexy shape that you desire. It is a good idea to start out a lifting routine maybe 3 times per week and then gradually add a fourth or even a fifth day when your body gets used to the new stress you are placing upon it.

Not Enough Cardio

I know, I know cardio for all intensive purposes sucks. Sitting on an exercise bike or on an elliptical machine can be terribly boring but it must be done to burn a sufficient number of calories and lose weight. The good thing is that cardiovascular exercise can be done in many forms such as playing your favorite sport a few times a week or even joining a group class that can be fun and a great way to meet new people. For me I like to play basketball at least once a week and for my other days on which I need to do my cardio I simply do 15-20 minutes on the track, then the same on an exercise bike, and then the same on the elliptical so that I’m not totally bored doing the same repetitive exercise for 45 minutes.

With that in mind not doing cardio or doing an insufficient amount of cardiovascular activity will be a huge hindrance in you losing weight. While a good body is made in the kitchen you still need to put the work in while at the gym. I would try to aim for a cardio session 4 or 5 times per week and making sure that you give your body a few times a week in order to rest. Once you have established that routine you may once again hit a plateau and you will need to ramp up the intensity of your workouts. So for instance if you have been jogging you could throw in one or two days per week where you replace it with sprinting which would not only force your body to adapt to new challenges but also a shorter cardio workout for you.

You Haven’t Been Consistent

Sticking with the program both by performing each of your scheduled workouts and keeping you diet in order is absolutely imperative while trying to lose weight. Too many people treat exercise and nutrition as something that is temporary and that they can achieve great results by putting forth mediocre effort. I’m sorry but it isn’t going to work very well with that kind of attitude. You became overweight in the first place due to your lifestyle and you are going to try to lose weight and keep it off by temporarily changing some habits? The negative effects of how you have been living your life must be addressed if you are truly going to make a life altering change in your body and health. So if you have been sticking to an exercise routine and diet during the weekdays and then let yourself have free reign to eat like a slob on the weekends you are pretty much letting most of your hard work go to waste.

Be consistent with everything, you can still treat yourself every once in a while but do so in moderation and pay attention to the nutritional content of the foods that you eat. I found out when I was younger that once I educated myself about proper nutrition I became way less likely to eat the foods that would have an ill effect on my health and appearance. As an added bonus I lost over 30 lbs and stay fairly lean year round just by sticking with the plan I have laid out for myself and when beach season starts to creep up I never have to do anything dramatic in order to look my best, just make minor adjustments.

Losing weight can definitely be a challenge but it is not impossible to accomplish. The fact that you have already started on the journey to good health and a better physical appearance should be applauded but complacency and discouragement are always ready to knock you off track when you aren’t seeing the weight loss results that you want. Take a good long look at your life and these tips and see what areas of your life you could tighten up to make your goals a reality. Once you have identified a suspected problem for you do some more research on how to correct it and get back to watching those pounds of fat come right off.

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7 Best Exercises to Lose Weight Fast

 

Relying exclusively about diet plans can take ages to yield whatever weight loss results. This implies that you'll need to combine healthy eating with exercises; exercises that will secure the body burns calories round-the-clock. Apart from losing weight, the coupling of the two will also leave you looking fit and attractive. Most people get confused when it comes to exercises that can help in losing weight fast. Whenever you're among them, we have compiled a list from the 7 exercises that work.

Pushups:

Push-ups is among the most popular weight loss exercises. The fact however is that they've to be done correctly to yield positive results. Push-ups strengthen the shoulders, triceps and the chest areas.

Abdominal crunches:

Abdominal crunches target the abs and are very helpful in losing belly fat fast. They can be a bit uncomfortable during the first few days, but become easier as you get wont to a routine.

Bent-over rows:

Rows as an exercise are helpful in working out and toning major muscles specially those that are located about the upper part of the back. They're too amazing selections for working the biceps. Apart from helping in weight loss, they tone you up.

Interval training:

When expanded a daily exercise routine, interval training boosts fitness levels and thereby helps in shedding off the pounds. You are able to look for intervals that you're most comfortable while at the same time choose those that will push the body a little harder to lose weight.

Squats:

They're just as popular as the pushups and work the quadriceps, gluteus and hamstrings. They're the way to go if you want a toned derriere and thighs. There are interesting ways of making the squats enjoyable and more rewarding. Try out different options.

Lunges:

Lunges target the muscles in the lower part of the body. It's like walking without really walking and are more difficult and advanced compared to the squats. They're a definite addition to your weight loss exercise routine.

  

Walking:

It's enjoyable for everyone and gives you a chance to enjoy some fresh air too. Walking burns calories and strengthens the heart giving you added health benefits. It doesn't require much effort and can be done at any given time and place and still achieve the results.

These are some of the best exercises to lose weight fast. The best thing is that they give much more just weight loss by ensuring that you are not left with hanging body flesh after losing weight as they tone you up too. It's how very important to ensure that you get every exercise right to avoid situations where you finish tearing muscles or getting injured. It is advisable to start with mild exercising before pushing the body to its limits as you become more experienced and used to the exercises. There are a lot of fun ways of doing the exercises to make weight loss an enjoyable affair all through.

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10 Easy Ways To Lose Weight Fast

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Just the mere though of trying to lose weight can be a turn-off for some. However if you are serious about losing weight, absolutely nothing should stop you from doing so. There are several things that you can do every day to lose weight. Some will add up to significant weight loss over time, while others will take effect almost overnight. One thing to bear in mind when trying to lose weight quickly is that you will have to be dedicated to the task ahead. The food might not be great and of course you will loose some privileges along the way but you will be smiling at the accomplishment of your goal. Here are 10 easy ways to lose weight fast.

1. Cut all sugar

Did you know that sugar is a leading cause of obesity as well as other ailments? A single cup of sugar contains more than 750 calories! That's a lot more than you you could burn in a few days! The average American consumes over 150lbs of sugar per year. Most of our sugar consumption comes from consuming snack foods and drinks. Here are what to cut from your diet if you want to lose weight fast:

1. Avoid sodas of all sorts except diet sodas if you must as they contain little or no carbohydrates.
2. Avoid all juices. Many companies that bottle fruit juices and flavored drinks add tons of sugar to their beverages. Avoid any beverages except unsweetened tea, coffee or water.
3. Resist the temptation of candies and chocolates.
4. Avoid carb and sugar filled pastries.
5. Avoid sweetening anything at all that you prepare, even a little bit.

The first rule to losing weight fast is cutting all sugar from your diet. So sorry, no sweets, candies, sodas or fruit drinks or juices until your goal weight is reached.

2. Cut the carbs

This might sound easy, but it is actually quite challenging. If you cut your carbohydrate intake by half each day, you will lose a significant amount of weight by the end of the week. Since I've already dealt with sugar, when I speak of carbohydrates I mean starchy foods this time around. You will have to avoid eating high starch foods like flour-based products such as pastry, pasta and bread. Rice is also included in this category. Alternatively, you can eat more protein and substitute starchy foods with high fiber meals.

Great substitutes for starchy foods

Starchy food	Calories	High fiber Substitute	Calories
1 cup white rice	220	1 cup bulgur rice	150
1 cup pasta (Macaroni or Spaghetti)	390	1 cup whole wheat pasta	180
2 slices white bread	240	6 Wholewheat crackers	150
Small serving of fries	222	Small serving mashed potatoes without gravy	90
1 cup Potato salad	357	2 cups Steamed cabbage, carrots or broccoli	100

3. Bye bye fats and oils

To lose weight fast you will have to sacrifice vegetable oils when cooking your meals. Try methods that require little or no oil or butter while cooking. A good way to avoid much oil is to bake or grill your food. If you need to use oil for anything during this period, use an olive oil cooking spray. Oil spray is efficient for cooking yet minute with calories. Spraying an average baking tin spreads about 30 calories. That is far less than the calories you would add if you poured oil or wiped the pan with butter.

Always remove the skin and visual fats from meats before cooking. Also, avoid eating meats that are known to be laden in fats. If you are not sure which to avoid, stick to fish (not oily fish), chicken and turkey. Most other meats are high in fats.

4. Snack more, eat less

Of course snack does not mean a bag of potato chips. Purchase healthy snacks that are easy to prepare and portion them out for the day. Try to have at least 4 filling snacks each day. These snacks should include:

• almonds or peanuts
• fresh fruits like oranges, grapefruits, bananas, grapes, apples, watermelon, papaya, cantaloupe and so on
• fresh vegetables like carrots, cucumber, shredded cabbage, broccoli, asparagus etc.
• dried meat like beef jerky, shrimps, dried fish snacks, turkey jerky and so on.
• Low carb snacks such as rice crackers, whole wheat crackers etc.

5. Avoid salt

One surprisingly easy way to lose weight fast is to avoid salt and salty food as much as possible. Why salt? While salt does not actually contribute to weight directly, it allows our body to retain it through water. Excess salt prevents intake prevents our body from ridding itself of excess fluids thus causing us to bloat-up with excess water weight. Water can amount to a significant portion of our body's excess weight. While dieting its best to avoid eating salty foods. Most foods already contain sodium naturally so there is really no need to add salt to our dishes. Instead, cook with natural seasonings and spices. You may even want to try Mrs. Dash brand seasonings.

6. Skimp on meals

There is no rule about how much to eat at mealtime. One of the easiest ways to lose weight fast is to reduce food intake at mealtime. Share small portions of food for breakfast, lunch and dinner. You may want to eat more calories at breakfast time to sustain you through the morning hunger period. However, as the day gets older, eat fewer calories per meal. Enjoy your ice-cream and dessert in the morning. Who says you have to have these snacks after dinner?

To lose weight, fill up on raw and cooked vegetables and whatever meat you prepare at dinnertime. The main thing to avoid in the evening is high starch and sugary foods. If you get hungry later on, have 2 wholewheat crackers, a cup of air-popped natural unsalted popcorn. Fruits like watermelon and other melons are gentle on the stomach at nights. Having coffee or tea before bedtime can also calm a hungry horse.

7. Share your food with others

It is a good idea to share your meals in order to consume less calories. Order your regular food and give half to your friend. Drink a bit of milkshake and give the 75% left to your kids. At mealtime, share your regular amount of dinner then remove half of it so another family member can have some. Sharing will reduce the amount of calories that you can possibly consume since when you give your food to someone else, there is no way you're going to take it back.

8. Start heavy, end light

I often wonder, why do we eat so heavily at dinner time? After all, most of the day's activities are over by the time we get home from work. So we really would be storing excess calories consumed later on instead of expending them. An effective way to lose weight quickly is to reverse our meal habits. Instead of eating heavily at nights, eat heavier portions at breakfast time. As I stated before, it is okay to eat all your favorite dessert and meats at breakfast time. Stick to lighter dishes rich in fiber at dinner time for effective weight loss. That mashed potato with gravy can wait till morning while you can eat some steamed chicken and vegetables for dinner. As the day gets later, your meals should get lighter. Try ending your evening with some unsweetened tea - especially green tea, white tea, coffee or some weight loss tea.

9. Drink lots of water

Water is important for weight loss. Excess body fluids can only be carried out of the body by water. Water is also the purest method of detoxifying and re-hydrating our bodies. Water can also help us feel full before and during meals, helping us to eat less. Make it a habit to drink pure water at least 8 8ounce glasses daily. Water is also beneficial to the skin and can help boost your daily metabolism.

10. Exercise

Yes, exercise, exercise, exercise! Exercising is an effective way to burn calories. Exercise will also energize you and help you maintain good health. In order to burn more calories in a short period of time, do cardio workouts frequently. Try to exercise for 20 minutes each day. That's really not a lot to ask of your day. With strenuous cardiovascular workouts and a low calorie low salt diet, you could possibly lose 2 pounds or more each week.

The bottom line

By following these 10 easy ways to lose weight fast, you should be on your way to losing weigh in no time. Try to get some motivation to lose weight. If possible, join a fitness club or gym. It might be difficult in the beginning, but trust me, it gets easier after the first week or two. Your most important task is to avoid sugar, refined starch, bad oils and salt for as long as you possibly can. Those are the main causes of excess weight gain and poor health for many people. Losing weight is not as easy as 1,2,3 but it can be fairly easy if you do not cheat yourself. So eat smart and follow the guidelines

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