Begin with water; one glass of water when you wake up as you brush your teeth can be a great way to start the new day.  Your body needs a lot of water to re-hydrate after al long night of not having any fluids.  After drinking water have your breakfast.  Many people believe it is best to just skip breakfast but that old saying it is the most important meal of the day is true.  After the long night of no food your metabolism has slowed down.  Food will actually speed up your metabolism to help you lose weight quickly.

Even if you have other beverages during the day your body will need at least 8, 8 ounce glasses of water daily.  Sometimes we are actually thirsty when our bodies think we are hungry.  Water will help reduce your cravings for sugar.  Did you know over 55% of your body is water.  As you start to lose weight quickly water is the first thing you lose.  Stay away from sweetened bottled water, juices (they are high in fructose), soda pop (even diet soda slows metabolism).

Include things like tomatoes and watermelon in your diet.  They contain over 90% of water so you can almost eat as much as your want of them.  Eat fresh vegetables and fruits they have fiber and far less calories than other foods.  Eat protein at every meal and snack to help lose weight quickly.  Drink water before every meal and snack it helps you to feel full and reduces the need to overeat.

Follow this process when those hunger pangs begin, go get a glass or bottle of water and drink it; next walk around again, in fact if you can walk around the block; then more water because you are now thirsty from your little walk; then eat a small snack like pepperoni or high-protein fat-free yogurt, and of course more water to lose weight quickly; then some vegetables like celery, peppers, broccoli, cucumber, or tomatoes; then water and you should be full.  Now you can wait until your next meal.

By following a pattern of meals and snacks you will lose weight quickly and establish the healthy habits of a lifetime.  First breakfast, snack, lunch, snack, dinner, snack, bedtime and tomorrow you start all over again.  When you drink water to lose weight quickly you will be healthier and happier.

Cutting stress and cortisol levels can boost your metabolism.  Well if we could cut stress that easy we probably wouldn’t be stressed.  However, walking will help you reduce stress.  After eating dinner take a 30-minute walk with your family, it gives you a chance to talk about your day.  Playing a board game might work to relieve stress but the extra exercise will help all of you burn the calories from dinner and you can lose weight quickly.

Make sure to eat breakfast to lose weight quickly.  This is a pretty easy one.  One family we know has a special cream of wheat shake in the morning.  Yes, it is delicious and you can put it in a cup to go.  Just make it a little thinner than you usually have it.  It is high in protein low in calories and tastes great.  High fiber cereal increases metabolism.

Drink water to lose weight quickly and easily.  We all have water and it takes only seconds to make it.  Just pour it in a glass and drink it.  Our bodies need 8, 8 ounces of water every day.  Not only is this healthy it helps us to fight hunger when we are trying to lose weight quickly.

Dieting alone can help you lose weight by cutting 500 calories from your daily diet you will lose about one pound a week.  This is a total of 3,500 calories which is equal to 1 pound of fat.  But if you add 30-minutes of moderate exercise a day you can double your rate of weight loss.

Take a walk, go dancing, swimming, or ride a bike.  Just one 30-minute aerobic exercise daily helps us burn fat and lose weight quickly.  Or try to fit one hour of weight training each week.  Fighting belly bulge is easy with stomach crunches.

Belly fat in more dangerous than other fat because it is not just under the skin it is actually wrapped around the internal organs like heart, liver, intestines, and kidneys.  Belly fat is the leading cause of diabetes, heart disease, high blood pressure, stroke, and decreased levels of “good cholesterol (HDL).  This danger to your health is why you want and need to lose weight quickly.

Here is a sample of a day’s healthy food (it is probably more than you are eating now).

• Breakfast – Drink a glass of water as soon as you wake up.  Then have 3-4 scrambled egg whites with peppers, onions, mushrooms, and fat-free cheese.  One cup of melon. Plus, 6-ounces of fat-free milk.
• Lunch – Drink a glass of water while you make this great tuna salad.  1 can of water-packed tuna, light mayo, chopped celery and tomato, sliced egg white to taste; mix and serve mixed with chopped lettuce and spinach; 1 string cheese; sugar-free jello.
• Dinner – Drink a glass of water while you prepare dinner.  Unlimited veggies, they can be raw, stir-fried in a little olive-oil, or steamed; 3-4 ounces baked chicken breast; 1 small serving of brown rice or baked beans.
• Snacks throughout the day can consist of a glass of water always before you snack then select one of the following your choice of 1 mini bag of popcorn; 8-10 nuts; 8-10 whole-grain pretzels; 1 cup of fruit; 1 grapefruit; 1 cup of raw veggies; or 1 to 2 ounces of dark chocolate.  Remember just select one to lose weight quickly.

Do not let yourself feel deprived of any certain food.  If you truly cannot live without a bologna sandwich or a hamburger just limit the amount you eat at the next meal and maybe it will go better for you tomorrow.

Exercise is also important to rid yourself of the flab that comes from losing weight quickly.  Just 30-minutes of moderate exercise daily can help you lose an extra pound per week.  The balance between eating healthy and exercise will boost health as you lose weight quickly and can help you control hunger.  Counting calories, carbs, and fats are more likely to make you so obsessed over dieting you will be starving, then you will eat anything, and you won’t lose weight quickly.

“Include physical activity in your day, if you cannot have a 30-minute session try three 10-minute sessions, “says Mayo Clinic Staff and, “Plan healthy meals and snacks focusing on protein, fruits and vegetables.”

As you spread food servings throughout the day it helps prevent the urges to cheat.  Fruits, vegetables, and whole grains make healthy meals and snacks.  A typical way to lose weight quickly is to aim for a fat loss of about 1 or 2 pounds per week.  This is to prevent weight gain due to the lowering of metabolism and to prevent loss of muscle.  Along with extreme diets you can suffer from fatigue, irritability, and even constipation due to lack of fiber.

Weight loss programs that offer rapid weight loss are generally only suitable for people who are obese (a BMI of 30 and above).  A person who is only mildly overweight will only cause themselves problems in the long run.  Most people who are obese need a doctor to supervise their extreme diets to watch for other medical problems.

One of the best and fastest ways to lose body fat is through steady aerobic exercise (ewwww you are thinking of all that jumping up and down, waving arms all around… Nope) like walking, yes simple walking, something we do every day.  Just add a brisk 30-minute walk every day and you can double your weight loss.

Yes, dieting alone can help your lose weight.  Cutting 500 calories from your daily diet can help you lose about a pound a week; 3,500 calories a week equals 1 pound of fat.  With exercise you burn more calories depending on the frequency, duration, and intensity of your activity.  Start slowly; this is the most important first step to lose weight quickly.  Start slowly and you will have more success because you won’t get discouraged and quit.

Set a realistic goal.  Exercise every day; you can take a walk around the block or even a walk around your house.  Get up, get moving, and keep going this is vital to help you burn calories and fat to lose weight quickly.  It is not enough to eat healthy, exercise daily, if it is only for a few weeks or months.  Make a commitment to have a plan for how you will deal with problems before they occur if you are going to lose weight quickly once and for all.

When you cannot afford or choice not to have one this beginners program is a healthy place to start on your goad to lose weight quickly.  Beginners should train 3 or 4 times a week, resting one day then exercising the next.  Perform ten minutes of warm up stretching and walking (a treadmill or rowing machine).  Then perform 1 or 2 sets of 10 to 12 repetitions of the following:

• Abdominal crunches are a great way to lose weight quickly
  • lie on your back lifting head until shoulders are off the floor
  • lie on side lift head, bring knee up towards chin
  • Holding 2 to 5 pound weights (switch from one arm to the other or use two weights)
    • lift arm slowly straight up over your head
    • hold arm out to your side and bring hand toward chest bending elbow
    • hold arm by leg lift out to your side
    • hold arm by leg bring up in front of you to chest height
    • Strap 2 to 5 pound weights around ankles (alternate legs)
      • Bring leg slowly forward, then back behind you
      • Move leg to side then down, slowly
      • Bring knee up toward chin then down
      • Walk in place lifting knees as high as you can

Circuit training is usually carried out at a gym or fitness center.  It will help you preserve muscle while you lose weight quickly.  This training is high energy it involves high repetition resistance exercises with little or no rest breaks in between each exercise.  When joining a gym, most instructors will design the program for you.

Elliptical machines are a wonderful full-body exercise program.  The elliptical works the arms and legs at the same time, you set the level you can handle and slowly work up from there.  If you are thinking about a purchase or rental for your home it is a great machine that will give you a complete workout helping you lose weight quickly.

Making small changes can have a big impact on your overall health and weight loss.  Set goals for yourself, make small step-by-step changes, and follow through, you are worth it.  Do not quit if you want your beginners program to help you lose weight quickly.

You need to make a plan for how you are going to implement the changes to continue eating healthy and exercising after your weight loss.  Set a realistic goal that is truly attainable.  Most doctors believe it is best to aim for a 1 or 2 pound weight loss a week.  While initially you might lose more weight in the long run it is not realistic to plan for a huge weight loss every week.  To lose 1 or 2 pounds you will need to burn an extra 500 to 1,000 calories per day, through a low-calorie, low-fat diet and regular exercise.

How can attitude help?  You have created a habit of overeating; it is how you gained weight.  Like many you have made excuses for overeating or totally ignored the problem.  Attitude now is what will help you change those habits and eliminate excuses.  Life is hard, attitude is what can help you lose weight quickly and keep the weight gone for good this time.

Start with small diet changes like giving up the sweets, fast food, eating in restaurants, junk food, and fatty foods; stop skipping breakfast or other meals; start eating veggies and fruit.   Stop drinking alcohol, stop smoking, and give up drug use.

Establish how many calories you will stick to.  Begin eating three eating well-balanced meals and 2 or 3 healthy snacks daily.  However, all these things need to be done slowly and with a plan so you will not cheat but will continue to follow your weight loss plan as a permanent lifestyle change.

Begin a healthy fitness program.  An exercise program, that includes a cardio and aerobic workout to help you lose weight quickly.  It can be as simple as walking just a 30-minute walk a day with your family, by yourself or with a friend.  When you park further away from the door or an entrance than usual, you will get more exercise.  You can lose weight quickly and relieve stress at the same time giving you a more positive attitude.

Get some attitude that lets you stand up for yourself.  You are important.  No one can lose this weight or change your diet or exercise for you!  You have to decide that you can do it and you can lose weight quickly.

Change Your Diet

Small changes to your diet can make a huge difference to help lose weight quickly.  Eliminate junk food; stay below 60 carbs for meals, 25 carbs snacks; get rid of temptations in the house, and your desk at work; reduce or eliminate caffeine, pop, and juice.

Change Your Exercise

Start small, 15 minutes twice a day; then 30 minutes twice a day; next 45 minutes twice a day; until at one hour twice a day; alternate activities, exercise every day to lose weight quickly; and stand up at commercials and walk around (but not to the refrigerator).

As you can see there is no miracle to losing weight quickly.  Diet and exercise are what works in a healthy way for everyone.  Just changing a few things will help you lose weight quickly.

Lifestyle Changes

Because of the dangers of abdominal fat lifestyle changes are an important commitment to lose weight quickly.  It is important to sleep a minimum of eight hours per night, drink water, eat only moderate amounts of red meats, quit smoking, and no alcohol or drugs.  The higher the amount of abdominal fat, the more serious the health risks for heart disease, stroke, high blood pressure, diabetes and decreases in the levels of good cholesterol(HDL).

Basic Abdominal Exercises

• Stomach crunches are the fastest way to lose weight quickly.  By simply lying on your back and lifting your shoulders off the surface, not too high but slowly up and slowly down you can burn calories and strengthen muscles.  Repeat 30 times.  This exercise can be done three times a day starting with 2 or 10 or 15 times, however many you can push yourself to do, then slowly increasing the number of repetitions until your reach your goal of 30 times three times a day.
• The side crunch – Laying on your left side, position right arm behind your head; then raise your right leg, letting knees touch right elbow.  Repeat this 25 times.  Then turn to left side and complete the same movements.  This exercise can be done three times a day.  Start slowly and increase the number of repetitions.
• Strengthening abdominal muscles will help lose weight quickly and help relieve the stress that is on your internal organs from visceral fat.

Diet

The ideal diet for decreasing abdominal fat and losing weight quickly is 50% complex carbs, with 35% proteins, and 15% of “good fats”.  The best foods would be all vegetables except potatoes, most fruits (especially grapefruit), whole grains (no white-flour products), oatmeal, eggs, trout, salmon, sardines, herring, and halibut.  Very moderate amounts of very lean chicken, turkey, or fat-free dairy products will help you lose weight quickly.

You can do it.  Just make a commitment, start slowly, increase your activity, watch your diet, and stick to it.  By making this commitment you can lose weight quickly and feel better about how you look.

As with all exercise, be sure to drink plenty of water (a minimum of 8, 8 oz glasses, to prevent any dehydration).  Water can re-hydrate the body and flush away impurities to help you lose weight quickly and stay healthy.

Allowed Foods

You need to eat from a variety of nutritious foods, from all food groups – fruits and vegetables, whole-grains, and protein.  Protein helps burn fat faster while keeping you feeling full longer.  The Mayo Clinic states, “It is best not to lose 1 or 2 pounds per week.  You need to reduce diet intake by 500 calories and increase exercise to burn an extra 500 calories daily to lose 1 pound.”  Can it be done?  YES!

DO NOT skip breakfast, lunch or dinner.  Breakfast is especially important.  After sleeping all night your metabolism slows down, breakfast recharges your metabolism.  Make sure to eat protein at every meal.  You can even have two small protein rich snacks.  Eliminate pop, coffee, tea, sugar, and most fat to lose pounds quickly safely.  Does this mean you can never have those things again?  No!  Depriving yourself of things you love will cause you to cheat!  They just have to be included in your calories and having them will keep you from your goal to lose pounds quickly safely.  One person we know allows herself to eat one bite of chocolate when she has stayed on her diet for two days.  No she doesn’t do this every two days, but she does allow herself this pleasure.  Perhaps this is what counts, to allow yourself a reward which then allows you to stay healthy and burn calories as you lose pounds quickly safely.

Have two servings per week of oily fish like trout, salmon, herring, or sardines.  These foods contain omega-3 fatty acids which help lower the risk of heart disease according to the AHA (American Heart Association.).

Limit your salt (sodium) intake to less than 2,300 mg a day.

Stay away from burgers, fries, and milk-shakes.  Remember your kids are learning what you eat is important because they will eat the same foods.  The last thing you want is for your children to worry about how to lose pounds quickly safely.