How To Lose Weight Fast Without Dieting

Want to lose weight fast? With these easy weight loss tips, it's easy to lose up to 10 pounds of unwanted fat. Just pay attention to what you eat and be sure to have good tasting, fresh and healthy food including snacks, fill up on vegetables and keep your taste buds happy with fruit.

There is no starvation involved! Just follow these simple guidelines to lose your first 10 pounds, last 10 pounds or give your weight loss program a boost when it seems to have stuttered to a halt. This is a balanced and flexible plan that you can use for as long as you want.

15 Easy Weight Loss Tips To Lose Weight Fast

1. Keep a note of everything that you eat and drink.
You do not need to estimate calories.
Just write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.

2. Halve your intake of all pure or added fats.
This means using half as much butter or spread on your bread, toast, muffins and potatoes; half the usual amount of mayonnaise or sauce on your salad; and half the oil in the frypan every time.

3. Limit treats containing sugar to three times per week.
This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.

4. Include a lower fat source of protein at most meals: chicken, fish, beans, cottage
cheese, or low fat yogurt. Have eggs, nuts and red meat occasionally but not every day.

5. Plan at least one lunch and dinner every week without meat or cheese.
Build those meals around whole grains, vegetables and beans to increase fiber and reduce fat.

6. Reduce the fat content in your milk products.
If you are currently drinking whole milk, reduce to 2% fat. From 2% reduce to 1%. Choose lower fat cheese and yogurt. When you buy yogurt, also check that it does not contain sugar.

7. Have at least two servings of fruit every day.
This can be for dessert or snacks. Choose fruit that is in season.

8. Drink water instead of sodas, juices, milky drinks or alcohol.
Avoid diet soda - the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.

9. Include at least two servings of vegetables at lunch and dinner.
If you are getting hungry, have more.

10. Eat slowly.
The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.

11. Grated carrot makes a great snack.
You will find that a grated carrot is much more filling than a whole carrot. Strange but true.

12. Use whole grains wherever possible.
The fiber will give you a fuller feeling and also help your digestion.

13. Choose food that you can chew.
Again this will increase your fiber intake, and the act of chewing will make you feel more satisfied too. This means eating fruit instead of drinking juice. If you have soup, make sure it is chunky.

14. Plan your meals and snacks ahead of time.
Plan your shopping too - make a list of what you need and stick to it. If you just grab something when you are feeling hungry, you will probably choose high calorie food.

15. Always switch off the TV when you eat.
That includes snacks as well as meals.
Studies have proved that we eat larger portions in front of the TV, probably because we are much less aware of what we are eating. When you eat, only eat if you want to lose weight fast.

Discover more info how to lose weight fast without dieting.

Lose Weight Faster - Food Is Not The Enemy

In many common weight loss programs, food is always labeled as an enemy.
People always think if they want to lose weight fast, they need to eat less and exercise more.
While in many cases where low calorie diets, low fat diets and low carb diets are generally ineffective, most people don't know that the brain releases fat burning hormones after they eat, and these hormones are controlled by the foods that they eat. This means that one can lose weight by eating more meals, and even can lose weight faster by eating certain combination of food.

Many nutritionists believe that all foods should be part of a complete diet, which means, food is not the enemy.
What about foods that most people labeled as 'bad' foods?
Should we really avoid them?
Read the following article by a nutritionist, Nicci Micco about 5 'bad' foods you should be eating.

5 “bad” foods you should be eating

By Nicci Micco in Eating Well

Recently, a friend who was eating with me appeared shocked as I spread full-fat natural peanut butter on my whole-wheat toast. Isn’t peanut butter super-fattening, she asked? It’s high in fat but that doesn’t mean it’s fattening, I told her, noting that gaining or losing weight, and body fat, basically comes down to balancing calories. Knowing my master’s work focused on weight loss, she took my word on this.

That said, peanut butter is a concentrated source of calories, so you don’t want to go overboard. But you don’t need to eat tons of the stuff to feel satisfied: just a tablespoon (90 calories) or two of peanut butter goes a long way. I eat peanut butter nearly every day because it tastes so good and it’s really nutritious. Peanut butter provides protein and folate, a B vitamin important for the healthy development of new cells.

As a nutritionist, I often encounter people who fear healthful foods because these foods have somehow gotten bad reps they just can’t shake. Peanut butter is a common one. Here are four more “misunderstood” foods and why you should eat them—in moderation, of course.

Eggs
The bad rep: A significant source of dietary cholesterol, egg yolks are off-limits for those concerned about heart health.
The good truth: Medical experts now emphasize that saturated fats and trans fats are bigger culprits in raising blood cholesterol than dietary cholesterol is. Plus, eggs are super-satisfying: in one study, people who ate a scrambled-egg-and-toast breakfast felt more satisfied, and ate less at lunch, than they did when they ate a bagel that had the same number of calories. Egg yolks contain lutein and zeaxanthin, compounds that research links with reduced risk for age-related macular degeneration (AMD), the leading cause of blindness in people over 50.

Beef
The bad rep: Beef is full of saturated fat and dietary cholesterol, so people who care about their hearts should avoid it.
The good truth: Lean cuts of beef are a low-fat source of protein and iron, a mineral essential for getting oxygen from the lungs to cells throughout the body—and one many women (of childbearing age) are deficient in. There are many lean cuts of steaks: filet mignon, sirloin, strip steak, flank steak. If you can’t remember the names, pick steaks that are deep red with a relatively small amount of marbling—a fancy name for fat—to find lean cuts.

Chocolate
The bad rep: Chocolate has lots of fat, lots of sugar—and it tastes amazing, so it must be bad for you.
The good news: Dark chocolate contains flavanols, antioxidants that seem to have a blood-thinning effect, which can benefit cardiovascular health. And, recently, researchers in Switzerland reported that eating dark chocolate (1.4 ounces of it) every day for two weeks reduced stress hormones, including cortisol, in highly stressed people. But be sure to account for the calories (1.4 ounces delivers 235)—or you may be stressed to see extra pounds creeping on.

Potatoes
The bad rep: Potatoes rank high on the glycemic index, which measures how quickly different foods raise your blood sugar. Foods with a high GI value tend to cause a higher spike in blood sugar—and in insulin, the hormone that helps glucose get into cells—which can be a problem for some people, particularly those with diabetes.
The good news: Potatoes are a good source of fiber, potassium and vitamin C. And unless you’re eating an absolutely plain potato all by itself, its GI value doesn’t matter. (It’s also worth noting that the glycemic index is an imperfect and controversial scale.) A high-GI potato becomes a low-GI meal if you simply add a little olive oil, because the added fat helps slow the absorption of the potato’s carbohydrates.


If you want to discover how you can lose weight faster and kept it off permanently by eating more meals, read more on why food is not the enemy.
->> How to eat more meals and still can lose more weight.

Rapid weight loss Diets - 3 Common Diet Mistakes

If you were to search for rapid weight loss diets information online you would end up with tons of it. Yes. There is tons of information available about how to lose weight but still many people seems to have the issue with failing to drop the unwanted pounds.

Researches show it's all because the same diet mistakes are being made repeatedly every day; mistakes that lead to weight loss failure.
And, to help overcome that issue, it's crucial to understand the mistakes.

3 common diet mistakes that cause weight loss failure

1. Picking a wrong diet plan

Some dieters just simply pick a diet plan and never think that by any chances it would not suit their need and lifestyle. Even worst if they only think about losing weight really, really fast and didn't realize they have pick out a complicated diet that is almost impossible for them to maintain.
Before beginning, they will search the kitchen for anything that does not fit the plan and throw it in the garbage. They are planning to be the perfect dieter, and so they will be, for one day, three days, seven days or even a couple of weeks. Then, inevitably, something happens that means they cannot keep to the diet one time.
Immediately the whole thing is ruined in their eyes and the diet is over. They go to the store and buy all the things that went into the garbage last week and proceed to gain back all the weight that they lost, as fast as possible.

If you are this kind of dieter, you need to ask yourself some tough questions.
Do you really want to lose weight permanently, or just lose a few pounds so that you can enjoy putting them back on again? The way forward is to make small changes to what you eat so that you have a slow but steady weight loss.

2. Short term diet change

Another common mistake made by most dieters is, they view their diet as a short-term diet change. And, while they are on dieting period, they would have to put aside some of the foods they enjoy most. The foods that they have to put aside are considered as 'bad food', the foods that could ruin their diet.

They thought that they have a great diet plan and be very successful in losing weight, but what happens when they reach their goal? Guess what could happen if they have not learnt to eat 'bad foods' in moderation as soon as their diet was over. They are likely to go out of control. That's makes a short-term diet change a failure.
Thus, it is better to include a little of everything in our diet and learn to enjoy it in small quantities. Yes, even chocolate!
Remember, food is not the enemy here.

3. Fail to achieve the weight loss goal

Setting achievable goals is vital in any weight loss plan. Goals should be clear and realistic. In addition, it would be even better if it were set out in writing. While you probably do have an ideal weight in your mind, unless you are only very slightly overweight it is probably too distant to be useful.

A more useful goal would be to lose two pounds per week for the first five weeks and then one pound per week after that. Some weeks you will lose more and some less, some weeks you may even gain, but if you track your progress on a graph you will see
that ups and downs are natural and do not stop you progressing steadily toward your major goal.

How to avoid weight loss failure?

If a rapid weight loss diet you are on does not show an encouraging result, it is time for you to figure out what have went wrong. And if you think that you have been making those common diet mistakes, do not worry. The most important point in dieting as in so many other things is to move on and don't let mistakes repeat themselves.

Weight loss is about changing the way food is perceived, getting educated about food, getting some exercise, and doing whatever it takes to maintain a healthy weight. Thus, before you want to commit to any diet plan, do consider these points:
:. Does it fit your needs and lifestyle?
:. Does it include various foods from the major food groups?
:. Does it include proper amounts of nutrients and calories to boost weight lost?
:. Does it encourage regular physical activity?
:. And, the most important, is it easy to follow.

Find out more about rapid weight loss diet plans...

Discover How To Lose 20 Pounds Super Fast

Life is way too short; you want to lose those unwanted fat immediately so that you can enjoy life to the fullest.
However, there are some problems standing in your way.
You will have to go through the sweat, the discipline, experimenting on different types of diet only to find it don't work and you will have to endure frustration after frustration as if it's never going to end. This is where you would be pretty much in the worst situation; you do not know what else to do.

Stop feeling sorry. Believe in every problem has its own solution, sometimes it's right there in front of us but we failed to see it.

Now, back to what you want to do so that your life has an upgraded value.
How to lose 20 pounds super fast?
Who better than a lifetime natural bodybuilder to learn the secret of fat loss success.
So, go on read the following interesting article, "How to lose 20 pounds really, really fast", by Tom Venuto, the fat loss guru.

How To Lose 20 Pounds Really, Really Fast

By Tom Venuto, NSCA-CPT, CSCS
www.burnthefat.com

Back “in the day” when I was a full time personal trainer and I met with weight loss clients in person at my New Jersey Health Club, the first thing I would always ask during the initial consultation was:

“Tell me what you want… and I’ll show you how to get it.”

Typical reply from client:

“I want to lose 20 pounds fast.”

My reply:

“Are you SURE that’s what you want? …If I can show you how to lose 20 pounds REALLY fast, will that make you happy?”

They nodded their head affirmatively as their eyes lit up in anticipation of the rapid weight loss secrets I was about to reveal…
Their face went white when - with a totally straight face – I pulled out a hacksaw and started walking towards them…. menacingly.

Not sure whether to laugh or run in sheer terror, they said,

“What the heck are you doing?”

“You said you wanted to lose 20 pounds fast. This is the easiest, surest, most effective way I know to take 20 pounds off you FAST! In fact, I figure that right leg of yours might even weigh 25 pounds!”

I kept walking closer and started to get into sawing position, wielding my fast, effective and guaranteed weight loss tool…

“Bear with me because this IS quick, but sometimes it takes a few minutes for me to cut through the bone.”

By this time, my client (and I) are either completely cracking up, I have seriously scared the living you know what out of them, or they just think I’m a complete lunatic… (depends on whether I was able to keep a straight face or not)

Finally, the light bulb goes on, and my client would see where I was going with this:

“Okay, smart alec,” I get it… I don’t want to lose WEIGHT, I want to lose FAT.”

Sometimes I would be having so much fun, I would just keep on playin’…

“But why not? This is easy, fast and guaranteed - just what everyone wants these days… it’s even better than taking a pill! Come on… let me hack it off! You’ll be my next testimonial: ‘I lost 20 pounds in 5 minutes!’ Imagine what that will do for my business!”

“Very funny. I told you, I get it! I want to lose FAT, not muscles and bones. I need my leg!”

Naturally, of course, I don’t always have to pull out my trusty blade. Every once in a while… about as often as a total solar eclipse… a client answers my question like this:

“What do I want?
Tom, I want to lose 20 pounds of body fat in the next 12 weeks. I want to do it slowly, safely and healthfully and then keep it off permanently. I want all the fat around my hips and thighs completely gone and I want a firm flat stomach. I want muscle all over my body while still looking feminine. I’d like to see myself at about 16% body fat and maintain all my muscle or gain a few pounds of lean mass if I can, especially in my arms. This is important to me because I want to set a good example for my kids, I want to be healthy and live to at least 90 and I want my husband to look at me and say, “I love your body,” and I want to be able to *honestly* say back to him, “me too!”

It is on these rare occasions that I know there is still intelligent life on this planet.

If you could answer the question, “What do you want” with the lucidity, clarity and specificity that this woman did, I don’t think you would ever have any difficulty reaching your health and fitness goals… or any other goal in your life, for that matter.
Her answer was what you call a very “well-formed” goal, backed up with lots of emotional motivation-inducing “reasons why.”

“I want to lose weight” is a poorly-formed goal.
“Weight” is not the same as “fat.” Weight includes muscle, bone, internal organs as well as lots and lots of water.

WHAT YOU REALLY WANT IS TO BURN THE FAT, WHILE KEEPING THE MUSCLE!!!!
FAT LOSS is what you want, not weight loss.

If your body were 100% rock-solid muscle, with absolutely nothing that jiggled (unless it was supposed to), would you care how much you weighed?

I bet you wouldn’t! And if that’s true, then…

STOP WORSHIPPING THE SCALE AND START MEASURING YOUR BODY COMPOSITION!

By measuring your body fat, you take the guesswork out of your health and fitness plan and you get an accurate picture of what’s really happening in your body as a result of your diet and exercise program.

Instead of worrying about whether you are losing muscle, or wondering if you are losing fat, you can measure it and KNOW for sure. (I always get a good chuckle when someone tells me they’re worried about losing muscle when they don’t even measure how much muscle they have!)

Instead of being confused by all the “opinions” from weight loss and exercise “experts” who are all telling you something different, you can MEASURE your body composition and based on the results, you can KNOW for sure whether your program is working.

A very wise man once said,

“A single measurement is worth a thousand opinions.”

So, how do you measure body fat?

Thanks to technology, there are some methods today that are so accurate, they can tell you whether your left pinky has more fat than your right pinky! Unfortunately, many of them are either too expensive or they are inaccessible, being found only in hospitals or research facilities

If you want to learn a LOT about various body fat testing methods, chapter 3 of my e-book, Burn The Fat, Feed The Muscle (www.burnthefat.com) goes into great detail about the pros and cons of all the various fat testing methods.

Instead of re-hashing it all here, let me give you three quick and easy, practical suggestions:

Suggestion 1: Have a trainer or fitness professional measure you if this service is available at your local health club. Sometimes, there’s a charge - usually $15 - $25, although some clubs offer the service for free to all their members.

Suggestion 2: Purchase an Accu-measure skinfold caliper. Do a google or yahoo search to find a reseller. The Accu-measure was designed to allow you to measure your own body fat in the privacy of your own home (you don’t need someone else to measure you)
Some people wonder if this is really accurate. Truth is, it’s not quite as accurate as a multi site skinfold test from an experienced tester, but what’s most important is not the “accuracy” per se, but the reliability and consistency of your measurements so you can track your progress. Skinfold calipers in general are not accurate or inaccurate, it’s the person doing the test that is accurate or inaccurate.

Suggestion 3: If you have a spouse, roommate, or friend who can measure your body fat, you can purchase a Slim Guide body fat caliper (or just about any brand of caliper) from Creative Health Products: chponline.com

The Slimguide is the best inexpensive caliper available (about $20), but it wasn’t designed for you to measure your own body fat like the Accu Measure. You’ll need someone to measure you with this caliper. Other models of body fat calipers (if you want to splurge), range from $150 to $450. (At our health clubs, I use the electronic “SKYNDEX” caliper with the 4-site “Durnin formula.”)

The calipers come with instructions, or you can use these formulas, which I have used and found to be very accurate:

4 Site formula for men (abdomen, suprailiac, thigh, tricep)
% fat = .29288(sum of 4 skinfolds) - 0.0005(sum of four skinfolds squared) + 0.15845(age) - 5.76377

4-Site Formula for women (abdomen, suprailiac, thigh, tricep)
% Fat = (.29669)(sum of 4 skinfolds) - (.00043)(Sum of four skinfolds squared) + .02963(age) + 1.4072

[Source: Jackson A S, Pollock, M (1985) Practical assessment of body composition. Physician Sport Med. 13: 76-90.]

Body fat percentages vary based on age and gender, but 20-25% body fat is average for women (15-19% is ideal), while 15-20% is average for men (10-14% is ideal). I have detailed charts for body fat charts in my e-book if you’re interested.

Once you know your body fat percentage, then weigh yourself and record your weight and body fat on a progress chart such as the one found in my Burn The Fat Feed The Muscle Program (a fat loss program, not a weight loss program). This chart is how you will track your progress and “keep score.”

You can calculate your lean body mass (muscle and other fat free tissue) very easily just by crunching some numbers:

For example, if you weigh 200 pounds and you have 10% body fat then you have 20 pounds of fat (10% of 200 = 20). That means you have a lean body mass (LBM) of 180 pounds.

Now we’re talking! With this data, you can get a really clear picture of how your exercise and nutrition program are affecting your physique.

Losing weight is very easy. Losing fat - and keeping it off without losing muscle - is a much bigger challenge. If you simply wanted to lose weight, we could just chop off your leg.

Or, (slightly less painful), I could show you how to drop 10 - 15 pounds over the weekend just by dehydrating yourself and using natural herbal diuretics. Wrestlers do it all the time to make a weight class. But what good would that do if it’s almost all water and you’re just going to gain it all back within days?

You don’t have to “throw away your scale” like many “experts” tell you to. By all means, keep using the scale, the tape measure and even photographs and the mirror - the more feedback the better - but body fat is where it’s at.

By the way, I recently bought a chain saw and a shiny new axe from Home Depot, and I’ve been practicing my “American Psycho” and Jack Nicholson, “The Shining” impersonations… so if you want to come to my office any time soon for personal consultation, you’d better have the right answer to my question, “What do you want?”

For more information about a nutrition and training program that focuses exclusively on FAT LOSS, not WEIGHT LOSS, visit: www.burnthefat.com

About the Author:

Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT), certified strength & conditioning specialist (CSCS), and author of the #1 best-selling e-book, “Burn the Fat, Feed the Muscle.” Tom has written hundreds of articles and been featured in IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular Development, Exercise for Men and Men’s Exercise, as well as on dozens of websites worldwide. For information on Tom’s Fat Loss program, visit: www.burnthefat.com