The Weight Loss Program That Worked For Me

The diet that worked for me

I have had a lot of issues and problems with my weight. It has had a major effect on my life, it knocked my confidence and I had an all round low self-esteem.

A couple of years ago I decided to do something about it, to try to lose some of my excess fat. I had heard of many different types of diet most of which I felt were not suitable for me and even sounded disgusting.

I decided on self-help, doing it my way. I knew that exercise would need to be a factor, however was not willing to join a gym. Gyms seem full of people who are already thin! I started to walk a lot more instead of driving everywhere, and started to play tennis again, even though I must admit am pretty rubbish it. I am not exactly the most athletic person and this basically was all the exercise I did.

The main reason I was overweight was because of my poor diet. I like to eat the types of food you are told not to. I love pizzas, a curry, chips, peanuts and especially alcohol. Most people I knew would tell me to cut out all of these from my diet completely- get real! Sorry, thatís not possible, I enjoy them too much.

I thought about what to do and decided that I would start to write down everything I ate. I would eat a healthy breakfast and then would try not to eat until lunch. I am somebody who loves to snack, eating crisps and chocolate especially. I knew that to not eat anything until lunch would be difficult but I had a plan. Whenever I felt hungry or a desire for food I would eat a polo mint or if at home would clean my teeth. Sounds crazy but it worked for me! I would also not eat between lunch and my evening meal. The evening meal would be my biggest meal of the day and would include anything I wanted including chips. On the weekend I would always treat myself to a takeaway and would allow myself some alcohol.

This type of diet needs a lot of discipline and character, however you do not have to do that much exercise or cut any type of food from your diet.

Good luck.

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The Facts about Quick Weight Loss Diets

Quick weight loss diets have been around since the world’s first dieter looked at their belly and thought, “I need to lose a few pounds – NOW.”

Even though experience has shown that quick “fad” diets usually result in temporary weight loss, dieters are still looking for the Holy Grail: A diet that lets them lose weight fast and keep it off.

While there is no miraculous instant weight loss trick, you can take steps to speed things along without resorting to a fast weight loss diet. Here’s how:

Rev Your Metabolism with the Right Foods

Are you eating too many calories? The problem might be that you’re eating too few. Years of yo-yo dieting can slow down your metabolism by 30%. To get it back on track, you’ll need to eat enough calories to fuel your basal metabolic rate (BMR).

You can find detailed BMR calculators online. They will tell you how many calories you need to get through a day. If you exercise or have a physically demanding job, you will need more. Try to get most of your calories from lean protein, whole grains, nuts, fruits and vegetables.

Don’t let an initial weight gain scare you off; your body needs time to repair itself. Once you’ve spent a few weeks or months eating an appropriate number of calories, your metabolism will speed up and the pounds will fall away.

You can easily lose a pound a week by sticking to a balanced diet, or two pounds a week if you add exercise.

Don’t Forget the Exercise

Most quick weight loss diets don’t include any form of physical exercise. They encourage you to lose weight rapidly by eating very little. While that can lead to a quick initial weight loss, the weight will come back when you start to eat normally again. Plus, quick weight loss diets don’t provide the same health benefits as a balanced diet and exercise.

Experts agree that the best exercise routines for weight loss include cardio and strength training. If you have a lot of stress in your life, you should also consider yoga for stretching and relaxation. Three to five hours of cardio exercise plus one or two hours of strength training are enough to make significant changes in your body shape and fitness level.

Exercise provides all kinds of health benefits. It will improve your mood, help you sleep soundly, make you stronger and leaner, and improve your balance. It also protects your heart and wards off metabolic disorders like type 2 diabetes. These are perks that quick weight loss diets cannot offer.

Forget Starvation Diets

We’ve all heard the tales of celebrities who drank nothing but lemonade with maple syrup and cayenne pepper to quickly slim down for a role. What we don’t hear about is the aftermath: Those same celebrities regained all the weight as soon as they ended their quick weight loss diets.

Don’t put your body through the stress of quick weight loss diets. At best, you’ll end up tired, hungry, grouchy, dehydrated, and heavier than before. At worst, you could seriously damage your metabolism, making it impossible to lose weight even when you eat very few calories.

Benefits of Increasing Your Metabolism

Well, it’s not all about weight loss, though discussions on metabolism seem to focus almost exclusively on this concept.

In fact, even if you feel that your weight is perfectly fine, you have a lot to gain by increasing your metabolism.

Following a list of the benefits you stand to gain by applying the advice in this book:

1. Lose weight. Let’s start with the most obvious benefit. By increasing your metabolism, particularly your BMR, you will burn more calories just by doing the activities you usually do. Even while you lie in bed and stare at the ceiling or even while you are sleeping, your body is working to burn the calories you consume.

With an increase in metabolism, you can actually shed one or two pounds a week. Best of all, the results are long-term, unlike a quick-fix diet! Now, isn’t that more satisfying – and easier – than going on a fad weight loss diet?

2. Eat more without worrying about it. Since you burn calories faster now, you can eat more without feeling guilty. This does not mean overindulging or snacking on junk food, though. But in general, you can be less concerned about the quantity of food you eat.

3. Feel more energized. People with faster metabolism report having more energy.  With a faster metabolism, your body is performing efficiently to release the energy you need to get going.

4. Look better. The skin of people with a fast metabolism is brighter and more radiant. Their faces are pinkish, more alive with color. With a faster metabolism, you will not only feel good but also look good!

5. Be healthier overall. Your body functions more efficiently with a faster metabolism.  Digestion, absorption of nutrients and blood circulation are improved. And you won’t need as much sleep as you did before to feel refreshed the next day.

In sum, expect a faster metabolism to make you look and feel more wonderful!

Well, for now this concludes our jump into all things related to boosting your metabolism and all the many benefits that brings! I hope you enjoyed this, and I know I really enjoyed conveying all this information and insights to you. Now I’m sure this has just left you with a taste for more, and the great news is that we have lots more detail just waiting for you!

We want to really uncover all the secrets and tips in the area of metabolic maximization and fat loss for you, and so we’ve created and compiled the most comprehensive manual that you will ever read!

We worked with all the top experts in the field to bring all this incredible content together, and believe me, this is information that will have a real impact on your life! So if you’re keen to grab your copy of our totally tell-all, ground-breaking book on mega-charging your metabolism, then you simply must head here now:

Metabolism Types and Components

There are two basic metabolic processes – one is constructive, and is responsible for building and storing energy for the body. The other is destructive, though in a positive sense, as it breaks down nutrient molecules to release energy.

The constructive metabolic process is called anabolism, while the destructive process is called catabolism.

Anabolism promotes the growth of new cells, the maintenance and repair of tissues, and the storage of energy – usually through body fat – for future use. Small nutrient molecules are converted into larger molecules of protein, carbohydrates and fat.

Catabolism, meanwhile, is responsible for immediately providing the body energy to use.  Instead of building up, it breaks down the nutrient molecules to release energy.

These two processes do not occur simultaneously but are balanced by the body.

Catabolism, in particular – though some attribute this to overall metabolism – has three components:

1. Basal metabolism – Sometimes called resting metabolism, this is the metabolism component responsible for keeping you alive by ensuring normal body functions. Even if you were bedridden the whole day, basal metabolism is still at work.

Basal metabolism is metabolism’s main component, as 60 to 70 percent of the calories from the food you eat are used for this. People who want to lose weight usually aim for a higher basal metabolic rate (BMR).

2. Physical movement - This can range from a simple moving of your fingers to strenuous exercise. Usually 25 percent of the calories you consume go here.

3. Thermic effect of food - This indicates the digestion and processing of the food you take in. Normally, ten percent of the calories of the food you eat are burned through this.

Find out more about what affects metabolism

How to Fire Up Your Body’s Metabolism

If you want to fire up your metabolism and do not have any idea how to do it, you have come to the right place with these quick weight loss tips.

If you have tried to speed up your metabolism before but do not see visible results, you have also come to the right place.

Before we go any further, let’s master the basics… What exactly is one’s metabolism?

Well, metabolism, in its most basic sense, is the body’s conversion of the calories from the food you eat into energy.

It is a series of chemical reactions that give your body the energy to do what it needs to do to keep functioning – and consequently, for you to keep living. Without metabolism, you would not be able to move or think. Metabolism provides energy for your body and your individual organs to work smoothly.

To better understand the importance of metabolism, consider this: if your heart stops beating, you die. Likewise, if your metabolism stops, you die – because without metabolism, you will not have the energy even to breathe, or for your heart to beat!

Here’s How It All Works…

First, let us start with the act of eating. As you chew and swallow your food, it goes down to your digestive tract. Digestive enzymes then break down your food – carbohydrates to glucose, fats into fatty acids, and protein into amino acids.

After the nutrients are effectively broken down, they are absorbed by the bloodstream and are carried over to the cells. Other enzymes plus hormones then work to either convert these nutrients into cells or building blocks for tissues or release them as an energy supply for the body’s immediate use.

Find out more about metabolism types and components here…

What Affects Metabolism?

Thus, taking all this into account, here is our metabolism formula:

Calories From Food = Calories Expended From Basal Metabolism (60-70%) + Calories Expended By Physical Movement (25%) + Calories Expended Digesting Food (10%)

What Affects Metabolism?

Your metabolic rate, or how fast or slow your metabolism works, is influenced by a number of factors:

1. Genetics - Yes, metabolic rate is also inherited. Sometimes this makes an entire world of difference between a person who can eat almost everything and not gain an ounce and a person who easily balloons after indulging just once.

2. Age - The younger you are, the faster your metabolism is. Metabolism slows down as you age. Women’s metabolic rate starts falling at the age of 30; for men, decline starts later at the age of 40.

3. Gender – Men have a faster metabolic rate – usually 10-15 percent faster – than women because their bodies have a larger muscle mass. Muscle plays a key role in fast metabolism, as will be discussed in the chapter on exercise.

4. Amount of lean body mass - As already mentioned above, more muscle = faster metabolism.

5. Diet  Some foods will help you, some will only harm you. While timing is not everything, when you eat also greatly affects your metabolism. The difference is discussed in the chapter on eating right.

6. Stress level – Stress is inversely proportional to metabolism. The more stress you are subjected to, the lower your metabolism. You will better understand this when we move on to the chapter about stress.

7. Hormones - Specific hormones metabolize specific nutrients. How well the hormones work, then, directly affects metabolism. To a certain extent, diet and stress levels affect the hormones involved in metabolism, as you will find out later. Hormonal disorders or imbalances can affect metabolism as well

Looking at all these factors that influence metabolism, you now probably have a general idea of what you need to do to increase your metabolism – accept the things you cannot change, and work on those that you can!

But before we get into the detailed program for firing up your metabolism, first, know what’s in it for you! And find out the kind of resolve you need to achieve the level of metabolism you want.

The Whey To Weight Loss (Part II)

Effects on serotonin, blood sugar regulation, and more!

Although the above would probably be the major mechanisms by which whey could help the dieter, there are several secondary effects of whey that may assist in weight loss. For example, wheyís effects on serotonin levels. Serotonin is probably the most studied neurotransmitter since it has been found to be involved in a wide range of psychological and biological functions. Serotonin ( also called 5-hydroxytryptamine or 5-HT) is involved with mood, anxiety, and appetite.

Elevated levels of serotonin can cause relaxation and reduced anxiety. Low serotonin levels are associated with low mood, increased anxiety (hence the current popularity of the SSRI drugs such as Prozac and others), and poor appetite control. This is an extremely abbreviated description of all the functions serotonin performs in the human body – many of which have yet to be fully elucidated – but a full explanation is beyond the scope of this article.

Needless to say, Increased brain serotonin levels are associated with an improved ability of people to cope with stress, whereas a decline in serotonin activity is associated with depression and anxiety. Elevated levels of serotonin in the body often result in the relief of depression, as well as substantial reduction in pain sensitivity, anxiety and stress. It has also been theorized that a diet-induced increase in tryptophan will increase brain serotonin levels, while a diet designed for weight loss (e.g., a diet that reduces calories) may lead to a reduction of brain serotonin levels due to reduced substrate for production and a reduction in carbohydrates.

Many people on a reduced calorie intake in an attempt to lose weight find they are often ill tempered and more anxious. Reductions in serotonin may be partially to blame here. One recent study (The bovine protein alpha-lactalbumin increases the plasma ratio of tryptophan to the other large neutral amino acids, and in vulnerable subjects raises brain serotonin activity, reduces cortisol concentration, and improves mood under stress. Am J Clin Nutr 2000 Jun;71(6):1536-1544) examined whether alpha-lactalbumin – a major sub fraction found in whey which has an especially high tryptophan content – would increase plasma Tryptophan levels as well reduce depression and cortisol concentrations in subjects under acute stress considered to be vulnerable to stress.

The researchers examined twenty-nine “highly stress-vulnerable subjects” and 29 “relatively stress-invulnerable” subjects using a double blind, placebo-controlled study design. The study participants were exposed to experimental stress after eating a diet enriched with either alpha-lactalbumin (found in whey) or sodium-caseinate, another milk based protein. They researchers looked at:

* Diet-induced changes in the plasma Tryptophan and its ratio to other large neutral amino acids.

* Prolactin levels.

* Changes in mood and pulse rate.

* Cortisol levels (which were assessed before and after the stressor).

Amazingly, the ratio of plasma Tryptophan to the other amino acids tested was 48% higher after the alpha-lactalbumin diet than after the casein diet! This was accompanied by a decrease in cortisol levels and higher prolactin concentration. Perhaps most important and relevant to the average person reading this article, they found “reduced depressive feelings” when test subjects were put under stress.

They concluded that the “Consumption of a dietary protein enriched in tryptophan increased the plasma Trp-LNAA ratio and, in stress-vulnerable subjects, improved coping ability, probably through alterations in brain serotonin.” This effect was not seen in the sodium-caseinate group. If other studies can confirm these findings, whey may turn out to be yet another safe and effective supplement in the battle against depression and stress, as well as reduced serotonin levels due to dieting.

Although there is a long list of hormones involved in appetite regulation, some of which have been mentioned above, serotonin appears to be a key player in the game. In general, experiments find increased serotonin availability or activity = reduced food consumption and decreased serotonin = increase food consumption. If whey can selectively increase serotonin levels above that of other proteins, it could be very helpful to the dieter.

Other possible advantages whey may confer to the dieter is improved blood sugar regulation (Frid AH, Nilsson M, Holst JJ, Bjorck IM. Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects. Am J Clin Nutr. 2005 Jul;82(1):69-75.) which is yet another key area in controlling appetite and metabolism.

Finally, calcium from dairy products has been found to be associated with a reduction in bodyweight and fat mass. Calcium is thought to influence energy metabolism as intracellular calcium regulates fat cell (adipocyte) lipid metabolism as well as triglyceride storage. Itís been demonstrated in several studies the superiority of dairy versus non-dairy sources of calcium for improving body composition, and the whey fraction of dairy maybe the key.

The mechanism responsible for increased fat loss found with dairy-based calcium versus nondairy calcium has not is not fully understood but researchers looking at the issue theorized “… dairy sources of calcium markedly attenuate weight and fat gain and accelerate fat loss to a greater degree than do supplemental sources of calcium. This augmented effect of dairy products relative to supplemental calcium is likely due to additional bioactive compounds, including the angiotensin-converting enzyme inhibitors and the rich concentration of branched-chain amino acids in whey, which act synergistically with calcium to attenuate adiposity.”

It appears components in whey – some of which have been mentioned above – are thought to act synergistically with calcium to improve body composition (Zemel MB. Role of calcium and dairy products in energy partitioning and weight management. Am J Clin Nutr. 2004 May;79(5):907S-912S.).


Taken in isolation, none of these studies are so compelling that people should run out and use whey as some form of weight loss nirvana. However, taken as a total picture, the bulk of the research seems to conclude that whey may in fact have some unique effects for weight loss and should be of great use to the dieter. More studies are clearly needed however.

So what is the practical application of all this information and how does the dieter put it to good use? Being the appetite suppressing effects of whey appear to last approximately 2-3 hours, it would seem best to stagger the intake throughout the day. For example, breakfast might be 1-2 scoops of whey and a bowl of oatmeal, and perhaps a few scoops of whey taken between lunch and dinner.

If whey does what the data suggests it does in the above, that should be the most effective method for maximizing the effects of whey on food (calorie) intake on subsequent meals as well as the other metabolic effects covered. If working out, the schedule may be different however and people should follow the pre and post nutrition recommendations made in my ebook “Muscle Building Nutrition” or advice easily found on the ‘net via the many sports nutrition and bodybuilding related web sites.

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These Atkins Diet Tips Will Help You Lose Weight Fast!

Iíve put together some Atkins Diet tips for all of you out there who are on the Atkins Diet. I was successful on this low carb diet, losing 120 pounds over a period of eighteen months, and I want you to be able to do the same thing! The best way to do that is to follow the diet carefully and make sure you arenít tempted to backslide or cheat.

When I first started the Atkins program, it was hard for me because I wasnít really prepared. I knew I had to keep my carbs low and that there were certain foods that I could and couldnít eat, especially during the Induction Phase. But knowing and doing were two different things until I got myself organized and learned how to make the diet work for me and my lifestyle. Once I did that, it was a breeze!

Everyone who is on the Atkins Diet menu plan has probably already read the ìcans and canítsî of the diet, so I wonít go into that. Instead Iíve put together these Atkins diet tips that helped me ñ and I believe will help you, too.

Here are my best Atkins Diet tips for staying on the plan and being successful with your weight loss goals:

Atkins Diet Tip #1

Take a ìbeforeî picture. I had my wife take my picture before I started the diet, and it was a real eye-opener. I didnít look good. After two weeks on the Atkins plan, I had her take my photo again. What an inspiration! The clothes were already fitting looser and I could see that even my face was slimming down. I began taking the pictures about every three to four weeks after that, and let me tell you, they are inspirational. Any time I get frustrated or reach a plateau with my weight loss, I just get out those pictures and remind myself of how far Iíve come.

Atkins Diet Tip #2

Stock your refrigerator before you start. I tried starting the Atkins diet without going to the store at first. This was a mistake because a lot of the foods I had werenít part of the program, and a lot of the ones that I was supposed to eat werenít anywhere in my house. The next week my wife and I took the acceptable foods list with us to the market and stocked up on everything I liked. Then I had no excuses and my wife discovered that she could prepare tons of meals that were delicious and creative because she had everything on hand.

I also got rid of all the junk foods and empty calories in my house so that I wouldnít be tempted. Itís a lot easier to pass up a plate of spaghetti if you donít have any in the house!

Atkins Diet Tip #3

Make sure you take your vitamins. This sounds so simple, but itís one thing a lot of people forget. If you donít get the proper nutrients, you could begin feeling tired and blame it on the diet. If you take a good multi-vitamin and mineral supplement, you will protect yourself against disease, illness and the possibility of feeling ìdrained.î

Atkins Diet Tip #4

Find a friend to do the Atkins Diet with. Before I started Atkins, I had discussed it with a friend who decided to try it as well. During the Induction Phase he called me one night to talk because, he confessed, he was ready to give in to temptation ñ his sonís birthday cake. I suggested a snack alternative, and he ate it while we chatted. By the time we hung up, he felt great and the craving for the cake was gone.

It worked great to have an Atkins buddy ñ we even ate lunch out once a week to treat ourselves! We learned together how to read menus to find the best choices, how to ask for substitutions and always had fun while we were treating ourselves. We kept each other on track and cheered each other on.

Atkins Diet Tip #5

Keep quick and easy snacks ready. My wife always made sure I had crispy veggies like celery and cucumbers sliced and chilled in ice water for quick pick-me-ups. If they are already prepared, Iím more likely to reach for them. I also keep several varieties of cheese on hand and some hard-boiled eggs ready all the time. Both of these are great for a mid-afternoon or evening snack. You can also get a few of the Atkins snack bars for those times when you want a snack and youíre away from home.

Keeping these five Atkins diet tips in mind worked so well for me that they are now a part of my life. I always have something good to eat on hand, and my buddy and I are now in the Maintenance Phase of the Atkins diet, looking good and feeling great!

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How to lose belly fat

‘How to loose belly fat’ is a burning question at the back of many people’s minds. Whether you are someone who is severely overweight or whether you are someone who have just started to put on additional weight, ‘how to lose belly fat’ is at the top of your fitness problems. Believe it or not, belly fat can be incredibly easy to put on and equally difficult to get rid of. This is why there are so many different exercise routines and diet regimes to target this specific area. When it comes to finding out how to loose belly fat effectively, you need to take several important factors into consideration.

For starters, you need to take a good look at yourself and find out exactly where you stand. This step is important as you need to try your best to customize the diet plan or exercise routine to suit your nutritional status and weight loss requirement. Once you have taken measurements of your BMI, your weight and size, it is then time to seek find out how to loose belly fat by doing a bit of research.

When it comes to finding out how to loose belly fat, you need to always target your requirements for the best results. For instance, if you are someone who is simply a couple of inches away from your target size, your approach to losing belly fat will be different in comparison to someone who is suffering from obesity. If you are unable to settle on how to loose belly fat on your own, it is always advisable to seek the assistance of a professional. A fitness instructor and a dietician can help you find the ideal approach to lose belly fat faster and more effectively. Get advice on men’s weight loss here…

Usually, any weight loss plan involves careful eating and plenty of exercise. Therefore, whether you are suffering from excessive weight or simply trying to shed the last couple of inches, it is necessary for you to settle on the right diet plan to benefit your situation perfectly. Eating more fruits, vegetables as well as lean proteins is often the go to diet plan. However, in certain extreme cases, the elimination of certain food groups such as carbohydrates from the diet altogether is advised. Check out the various weight loss products here…

Such extreme measures are often taken in situations where the usual combination of healthy, balanced eating and exercise fails. As for exercise, it is best to target the stomach area for the best results. A personal trainer will have the ability to let you know how to target specific areas in your body as well as to eat more healthy meals while adjusting your lifestyle in such a way as to prevent the sudden diet plan from affecting your day to day activities.

How to Get Rid of Belly Fats

Dietary tips often come to the help of people eager to learn how to get rid of belly fat for good. With a bit of care, a diet can convert into a lifestyle and serve the purpose of fitness maintenance perfectly.

Wholegrain foods vs. white flour foods

All the white flour foods are a real problem for someone who suffers from excessive abdominal fat. White bread, pastas, cookies, cakes and biscuits are converted into glucose or blood sugar. A higher amount of insulin is necessary for processing the glucose. Whatever the body considers a surplus and does not need for immediate energy consume, will be stored in the form of fat deposits for later usage.

How to get rid of belly fat then? Just replace white flour products with wholegrain foods. Breads, pastas and lots of sweets are made with wholegrain cereals. They provide an optimal amount of fiber, thus easing digestion, not to mention that they also contain trace minerals and vitamins that are absent from white flour due to the refining process.

Don’t forget about the valuable fats!

Many people who try to find out how to get rid of belly fat are surprised to discover that not all fats are harmful. In fact some fats are of great use for the weight loss process. This is the case with fish oil, rich in fatty acids like Omega 3 and Omega 6. Salmon, tuna or sardines are rich in these valuable fatty acids, and thus have a very positive impact on weight loss and the overall health condition. Get tips for men weight loss here:

Omega 3 improves the health of your heart, reduces blood pressure, lowers bad cholesterol and triglycerides level in the blood. Given the role of fatty acids in the metabolism of fats, it becomes clear the role they play in weight loss and fitness maintenance.

Get more fiber in your meals!

Fiber improve digestion, fight constipation, support the health of the colon and help with the elimination of toxins and body waste. At first glance, it might not be obvious how to get rid of belly fat with a higher fiber intake. You only start to see results after a week or two, when digestive comfort improves visibly and you notice a slimmer waist line.

Fruits and vegetables are an excellent source of fiber with cabbage, broccoli, green beans or cucumbers at the top of the list. Nuts and wholegrain cereals are excellent sources of fiber. Yet, you have to make sure that you consume enough liquid too. That is the only condition for fiber to help you with losing weight.