1. Losing weight is taking less energy in and burning more energy off. Food is abundant, portions are larger, and there are more processed foods, so we’re eating a lot more energy – and more calories than our parents did. It’s not easy to take a stand against bad food choices, to find time to exercise and to resist our animal instinct to eat whenever we see food, so make the effort to cut out the processed dense foods, sugary drinks and get active to shed the pounds.

2. Lifting weights isn’t just for bulked up body builders. Resistance training increase muscle mass, boosting metabolism and burning more calories. Also, weight training increase bone density and helps firm wobbly bits – improves the tone of the body

3. Focus on what food can give you, not what it doesn’t contain. And don’t just think about vitamins and minerals – think about taste, texture and pleasure. These are all vital elements that food should provide. But always remember the ‘all things in moderation’ rule.

4. Be honest about why you’re doing things. Many fickle eaters are actually trying to lose weight and grab onto any plan they think will help. Just find a sensible long term plan and stick to it.

5. Use protein to build muscle – Because it burns calories more quickly than any other tissue, muscle is the engine for weight loss. Muscles need protein and exercise.

The above 5 tips are essential for your fat loss efforts. If you take control and change your habits over time, you will lose the weight. The best way to lose body fat is to be consistent with your endeavors.

ARTICLE WRITTEN BY: JASON OH

Check out the Just For Today Fit website for fat loss supplements, protein and meal replacement, plus all the accessories you need to shed those pounds.

I would often hear people say “Oh I don’t want to do heavy weights I just want to tone up.” In this article, I’m going to show you why I believe this is completely wrong.

I am not going to force you my beliefs down your throat. I am just going to give you my honest opinion and I’ll let you make up your own mind. Cool?

My belief is that the fastest way to get toned is to lift heavy weights. Here’s why.

There is no such thing as a toned muscle or an un-toned muscle. A muscle is always toned and can never be un-toned. Sometimes they may look un-toned simply due to a layer of fat on top of them or not having enough muscle to give your body shape.

To achieve the toned look you simply have to have muscle and low body fat levels. This is why lifting heavy weights is much more effective. For one, they help you build muscle, and two; it speeds up your metabolism, making fat loss much easier.

Another great benefit of lifting heavy weights, especially the big lifts like squats, deadlifts, dips and chin ups, is that they stimulate two powerful hormones, testosterone and growth hormone. This makes losing fat and building muscle happen much quicker and easier.

Performing high reps with light weight achieve none of this. It doesn’t build muscle, which means it doesn’t increase our metabolism and is far from being the most efficient way to burn fat. It also fails to stimulate testosterone and growth hormone.

The only thing training with light weights does, is build up a lot of lactic acid which gives you that burning sensation. This gives you the false hope that what you are doing is actually toning up your muscles. This burning sensation does nothing to tone up your muscles. It doesn’t help you build muscle, nor does it help you lose much fat.

Many people choose to believe that the high rep stuff works simply because they don’t want to do heavy weights. That is understandable. But by when I say heavy weights, I mean lifting enough weight which will cause you to reach complete muscle failure in 6-12 reps.

This means you don’t have to do weights at all, if you don’t want to. There are many bodyweight exercises which are extremely tough to complete more than 6-12 reps. You could do stuff like parallel bar dips, chin ups and pistols (one leg squats.)

Basically to tone up, you want to push your muscles to the level of complete exhaustion in the 6-12 rep range. This rep range is perfect for building strength and muscle. Once you get over 15-20 reps you are now training more for endurance. This does little to build muscle or lose fat.

ARTICLE WRITTEN BY: LUKE JOHNSTONE

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Weight lifting can also be used as a therapy for stress and anxiety. Research shows that when people undergo strenuous activity, the body excretes a substance called endorphin. These endorphins, short for endogenous morphins, are the body’s natural pain killers. Endorphins are released when the body is engaged in activities of moderate to high levels of intensity. The substance makes a person experience moments of relaxation interspersed with elation, which some health experts call the “runner’s high.” Endorphins make people ‘high’ and happy. Research also shows that people who exercise regularly have more energy and better self-esteem.

Doctors, however, warn that weight-lifting and other physical activities should be done properly to avoid unwanted effects. Improper weight training, over-stressing the back muscles, or failure to perform warm-ups may cause lower back pain that may lead to serious back injuries. A recent study led by Dr. Geraldo Magela Vieira of Brazil revealed that weightlifting may increase the risk of glucoma, an eyesight-threatening condition. Vieira and his team of researchers found out that lifting heavy weights was linked to a brief increase in pressure within the eye. This takes place when a weightlifter holds his or her breath when performing bench presses and lifting too much weights. Health experts advise weight lifters to perform sets using light weights and do many repetitions instead of heavy sets with few repetitions. Many individuals think that lifting more weight is the key to attain a finely shaped body. But experts claim that lifting light weights properly using proper techniques may play a big role in improving one’s physique.

Health specialists also add that weightlifting and other strenuous activities should be done in moderation. Men who over-train experience fatigue which temporarily reduces sperm count and quality. This happens because the body literally kills itself during training. The resting period according to health experts is as important as the training period because the body needs to recuperate to attain normal cell development. Fatigue may reduce the level of hormones in the bloodstream that affects sperm production. Training properly and devising a proper training program may help develop muscles and avoid over-training.

There are many reasons why people undergo weight-training. From weight-loss, to toning, improving posture, and building bulk. People who exercise and lift weights regularly have a more positive outlook and are happier overall compared to their inactive counterparts. However, regardless of how and why people perform exercises, exercise should not only improve physical health, but also mental health. Utilizing the physical and psychological benefits weight lifting and exercise may help enhance one’s quality of life.

ARTICLE WRITTEN BY:  ALEXIS

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This is perfectly alright. The technique to get well-toned muscles is perhaps one of the most misunderstood. Most people will often try to achieve results by using light weights in high repetition. This will not work. To tone your muscles you have to have them in the first place. The muscles will first have to grow to satisfactory levels from where you can then cut down the body fat content so as to expose the muscles. This is the essence of well-toned muscles. Although developing a well toned body is not rocket science there are some tips that can help you do so effectively.

Firstly use free weights to train the muscles. This is most recommended for the starter. The free weights to use for this purpose will include dumbbells and barbells. By using these equipments you will also train many more muscle groups than you had originally intended. The result will be that a bigger portion of the body will be trained. The body will be more stimulated and the muscles will grow at a faster rate too. This is the reason why the celebrated bodybuilders stick to free weights. The second tip is to use compound exercises in training.

Compound exercises are those that are composed of two or more joint actions. As the multiple joints are moved this implies that more muscle groups are exercised. This will result in more muscle mass which will allow you to manage heavier weights which will in turn contribute to the well-toned muscles. Some excellent compound exercises are the lunges, the chin-ups, the dead-lift and the barbell press.

The third tip is in the form of a caution. You should not over train but rather train intensively. Intensive training is mandatory if you wish to grow and tone your muscle mass. You should periodically try to increase the number of reps that you are capable of at any one time. You should also try to gradually add to the weights that you lifted in the last session.  Failure to do this will let the muscles adapt instead of growing bigger and stronger.

As you train more intensively, be careful not to overdo it. Give your body adequate time to rest and recover. Drink plenty of water and fluids to replenish the dehydrated muscles. The fourth tip has to do with using the right techniques to prevent injury. Lots of people know that injuries are commonplace in the gym but they don’t usually realize that they could be hurting themselves through poor execution of training procedures. Find a more experienced bodybuilder or gym instructor to demonstrate how to do the various techniques correctly. Lastly use lower body exercises to develop muscles faster.

This is primarily to ensure that the entire body is proportionately built. The lower body consists of the most number of muscles. As we have mentioned above, training more muscles will create stimulation in the body that will allow for faster development of all other muscle groups.

ARTICLE WRITTEN BY: DANE FLETCHER

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If it is that simple, then why is it that most people in the gym do not seem to gain much muscle even after years of weight lifting?

Well, things are not as simple as it seem or otherwise, personal trainers and muscle building books will have already gone the way of the dinosaurs, extinction.

Here below are some basic building muscle mass tips and of course, these are just tips and are not comprehensive:-

a) Eat And Eat – To build muscles, you must eat and then eat again. You must consume more calories than you burn them. After all you are adding mass to your body and where do those mass come from if you have insufficient calories to build them?

However, try to choose good calories such as protein and complex carbohydrate. Calories from fats and alcohol do not count.

2) Up Protein Consumption – Proteins are muscle builders. You must make sure that you consume enough protein. You should consume about one gram of protein per pound of your body weight everyday if you want to build muscle mass fast. If you don’t get enough protein, your muscles won’t grow since you are not feeding them.

3) Health Supplements – Many people erroneously think that they do not need to take supplement to build muscles or supplements are not good for health. Hey, health supplements are food for your body and if chosen correctly, they can help you to build muscles faster.

For those of you who think that supplements are harmful chemicals, then why are they called health supplements instead of drugs?

For instance, some your protein sources come from eating meat. However, too much meat can cause complications such as most meats contain saturated fat which can clog your heart and arteries. So instead of eating too much meat, you can take protein supplements to get your protein.

Also take multivitamins for anti-oxidant protection and to aid faster recovery.

4) Lift Weights – This is a bit of a misnomer. If you want to gain muscle mass fast, you must not only lift weights, you must lift heavy weights and lift them through compound exercises.

Compound exercises like deadlift and squats work many muscle parts at the same time, that means you work almost your entire musculature instead of a single muscle group like say, dumbbell bicep curls.

However, the correct lifting technique and form of lifting is very important so as to prevent injuries and make your training more effective.

5) Lift Free Weights – Use free weights like dumbells and barbells to recruit more muscle stabilizing and therefore more muscle fibers can be worked on. The more muscles you work on, the bigger they will become.

6) Get Enough Sleep And Rest – Have rest days in between your workout days and do not work the same muscle group more than twice a week. This is because your muscles need to recover from your workout to grow. More is not better in this game.

You should also get more than 8 hours of sleep if possible. Contrary to popular belief, your muscle grow when you sleep, not in the gym.

If you practice the above routine consistently, you will strat building muscles fast. Of course there are many more things you will need to know to build muscle mass effectively, but the above tips should get you along the road.

ARTICLE WRITTEN BY: CHRIS CHEW

For all your muscle building needs, visit the Just For Today website HERE!

When it comes to womens fitness women will usually head to the treadmill, step master, or multi exercise machines for their workout as well as a few other machines. But women commonly walk right past the free weights.

You’ve probably seen those infomercials that claim that in just 4 weeks you can have that toned curvy body? They tell you that your curve fitness can be purchased with their womens fitness equipment for just a few thousand dollars and you’ll even get a training video. You can exercise the entire body and never change machines.

Five minutes more and they’ve got you sold on giving up that gym membership and putting your trust in the new miracle womens fitness machine. Heck in just a couple of years it will be paid off and those curves are worth every nickel.

What would you say if I told you could do just that for under a hundred dollars you could have all those curves and you would not have to have a room for all that womens fitness equipment. What would you say if I told you that a set of free weights for your workout is all that you need to get those sexy curves every women dreams of?

One of the biggest problems with those fancy womens fitness machines is that on top of the huge price tag they are also very complicated. They are difficult to set up and configure, the instructions are next to impossible to understand, and contrary to what the infomercial says it is hard to get those curves.

For womens fitness and to get those curves you don’t have to spend crazy amounts of the money and you sure don’t need to get complicated. With a proper workout with your free weights you can get those beautiful curves. And the great thing about free weights is that you can mix it up a little by changing routines any time you like.

Free weights are one of several very affordable ways to get those curves with a womens fitness program. There are other options. Pilates is has become very popular and it takes up no space and what an easy way to get those curves by using resistance.

For womens fitness that entails toning those abs you are working on the hardest area of the body to get into shape but never give up because you can do it with real determination and you don’t need any equipment to do it.

As we get older those extra calories tend to land on our stomach and mid section and putting it on is much easier than taking it off but the right womens fitness will make it a whole lot easier.

Now that you know how to get greats curve with your womens fitness program and on a budget and without having to learn complex equipment what are you waiting for?

ARTICLE WRITTEN BY:  KELLY JOHNSON

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You need to have a solid commitment and knowledge to get nice muscle tone and build an attractive muscular body. Here are some muscle building tips. Before you commence weight training, remember to warm up and as well as doing some stretching exercises.

•Train Muscle With Free Weights

Machines will have its uses, but for a start, concentrate on free weights. That means work almost exclusively with barbells and dumb bells. Free weights recruit many stabilizing muscles for balance and control. That means you will work a lot more muscle parts other than the intended ones. That will give rise to little bumps, striations and definitions all over your body instead of one huge lump of muscle on your intended muscle. Because of the extra stimulant created, your muscles grow faster too. Why else do you think all professional body builders almost exclusively use free weights?
•Train With Compound Exercises

Incorporate as many compound exercises as possible to your routines. Compound exercises are exercises that involve 2 or more joint movements. Because they utilize more joints, which means greater muscle mass are involved. Greater muscle mass means heavier weights. Heavier weights mean encouragement of greater muscle growth. More muscle growth means more tone to your muscles.

Some excellent compound exercises are the Squat, Deadlift, Chin ups, Dips, Bench press, Barbell Press, Lunges, Bent-Over Barbell Row…etc.

•Train Intensively But Do Not Over train

You must train intensively for your muscle to grow. Try to do more reps or add more weight than the previous session or else your muscles will think (actually muscles don’t think, they adapt), “Ah… we’ve done that. Nothing new, so no need to grow bigger and stronger.” That being the case, you will wreck your chances of attaining an attractive muscular body.

Because of this, it is important that every time you train hard, you give your body time to recover as it has suffered strains and actually sustained many small scarring. Contrary to popular belief, your muscles grow when you rest, especially when you sleep and not in the gym. So sleep at least 8 hours a day. Also, do not train everyday or work the same muscle group more than once or twice a week. If your training was vigorous enough, do no more than an hour per session.

Try not to do cardio work on the same day as your weight lifting work. In fact, during the muscle building phase, you should do less cardio work as aerobic exercises burn muscles. You can increase your cardio work at cutting body fat phase, so as to lose body fat in order for your muscle tone to show up nicely.

•Technique And Form

This is the most neglected fundamental of bodybuilding. Everywhere, everyday, you will see people using wrong forms and techniques. This not only compromises your growth, it will also make you susceptible to injuries… sometimes even permanently putting you out of the gym.

Wrong form occurs usually when people try to lift weights that are too heavy, whether out of vanity or ignorance. As a guide, always lift with strict focus on the muscle you intend to build for that exercise. Feel it contract and extend. Lift the weights deliberately and slowly. Never ever swing your weights up especially when doing bicep curls or the military press.

•To Build Muscles Fast You Must Perform Lower Body Exercises!

This is what most people don’t realize. Your lower body makes up 60-70% of your musculature. If you don’t train them, not only will you look spider-legged, your entire body will not grow as quickly and as large. Don’t think that you can hide those skinny limbs in pants! Most people do not train their legs because squats, dead lifts and lunges can be very grueling exercises. But it is precisely because of such intensity that you will produce more growth hormones when you sleep and overall muscular development is stimulated. Your body shape will also be more balanced and therefore more attractive.

Do read up more to understand how your muscles work and then work on it so that in no time you will be a proud owner of a well tone attractive muscular body.

ARTICLE WRITTEN BY: CHRES CHEW

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1. I Need To Lose Weight

When speaking about fitness and nutrition, this is the most common phrase uttered by women. While it is true that many overweight individuals (both men and women alike) need to lose drastic amounts of weight for health reasons, many who utter this phrase want to lose body fat, not weight. What’s the difference?

If weight goes down, doesn’t body fat follow? Not necessarily. For many, an exercise regimen that includes cardiovascular and resistance training increases muscle while eliminating body fat.

The overall effect is a tighter, more toned physique, but body weight could stay the same or even increase. Therefore, the obsession with numbers on a scale is unfounded; one can greatly improve appearance, enhance fitness levels, and eliminate unwanted fat all while maintaining a constant weight. Focus instead on a combination of body fat measurements in trouble spots and the image in the mirror.

2. I Just Gained Two Pounds!

Again, the numbers on the scale are of little importance in the short run. I hear too many women expressing genuine concern over a fluctuation of two or three pounds in bodyweight.

There are so many factors, none of which have to do with “getting fatter,” that could have caused such a minor gain, so there is no need for panic.

For example, an individual should weigh him/herself at the same time every day because the difference in weight between stepping on the scale first thing in the morning on an empty stomach and stepping on the scale after dinner can be quite noticeable. This difference, however, is normal and cyclical.

3. I’m Going On The ____ Diet.

To many women, the word diet implies two things that are notorious saboteurs: deprivation and an end-date. Whether it’s the grapefruit diet, Atkins, or some other fad diet in the latest fashion magazine (that’s why they’re fashion magazines, not health magazines), diets require deprivation. They force the follower to give up enjoyable foods, endure intense hunger or some combination of the two, which usually leads to intense cravings and even more intense binges.

A second thing that diets imply is an end date, a day when the h#llish deprivation comes to an abrupt end. So after that spring break trip, high school reunion, or wedding day, many women gain back even more weight/fat than they originally carried. This is because they feel entitled to finally eat the foods they love after a prolonged diet, and a week of carefree eating somehow turns into a month, then a year.

The way to avoid these pitfalls is to develop healthy eating habits instead of relying on crash diets. Eat nutrient-dense foods in small, frequent meals to stay satisfied and embrace portion control so that you can enjoy the foods that you love.

Exercise moderately, incorporating fun and variety to workouts to avoid burnout and boredom. Health and fitness should be lifelong goals, not 4-week tours de force.

4. I’ll Be On The Elliptical If You Need Me.

The idea behind some people’s religious devotion to the elliptical machine lies in the belief that since cardiovascular exercise effectively burns body fat, any form of cardio will suffice.

First of all, a nutrient-dense diet combined with both cardiovascular and resistance training is shown to trump diet and cardio alone, but that is not even my main gripe.

Research has consistently shown that the elliptical, although easiest on joints, is worse than the treadmill, stationary bicycle, and rowing machine (not to mention activities such as swimming and intense hiking) when it comes to elevating heart rate and burning body fat. This is due to the fact that movement on these machines relies heavily on momentum and not resistance or the propelling of one’s bodyweight. All these months of elliptical training has yielded mediocre results, and now you know why.

5. I’m Going To Give Diet Pills A Try.

Do you know what Yohimbe is and how its affects the body? Do you know why there was so much concern around Ephedra? Do you consume too much caffeine? If you are not intimately familiar with these substances, why would you put them in your body day after day?

Before taking these pills, an individual should consult a physician to assure that he/she is in good health. Diet pills achieve fat reduction and weight loss by stimulating the body’s systems (thereby increasing metabolism), which can put extra strain on vital functions and organs such as the heart.

Also, diet pills are just a tool; effort is still required to make every tool perform. Just because you pop a capsule a few times a day doesn’t mean that you can eat junk, skip workouts, and achieve that ideal physique.

In short, diet pills should be employed after starting and maintaining a regimen as that last resort to break through a plateau. They can be very dangerous if used improperly or abused or use caution.

6. I’ll Have The Salad, Please.

Salads can be a great source of nutrients while being low in saturated fat and simple carbohydrates. The key word is “can.” Too many times I see individuals pass up perfectly healthy sandwiches and entrees, opting instead for a salad drenched in dressing, bacon bits, and croutons. These items, loaded with fat and calories while scant on nutrients, will not only sabotage a diet but will often fail to make you full.

In order to construct a truly healthy salad, focus on nutrient-dense, low-calorie items such as spinach, broccoli, tomatoes, etc and mix in some lean proteins, beans, nuts, and low fat cheeses for flavor and texture.

The best feature of salads is the variety that can be created, so keep things interesting and flavorful. If you prefer the mixture of dressing, bacon bits, and croutons with some greens mixed in, you might as well have some pizza or burgers to at least fill you up. As you can see, not all salads are created equal.

7. I Try To Skip Breakfast.

Study after study confirms that individuals who eat a balanced breakfast complete with carbohydrates, protein, and healthy fats lose more weight than those who skip this meal. Why?

After a night of fasting and inactivity (aka sleep), an individual’s metabolism is slowed to a crawl. Think of breakfast as the spark that ignites up your body’s metabolic fire, setting you up to burn calories for the entire day. More importantly, though, a nutrient-dense, satisfying breakfast prevents overeating later in the day.

While it is true that skipping breakfast equates to zero calories for that meal, it sets you up to consume many more calories throughout the day, when food choices probably aren’t the healthiest.

So if your goal is to shed body fat or lose unwanted weight, eat within 45 minutes of waking up. Breakfast can be as simple as a low-fat yogurt with a piece of fruit, so the “I don’t have time for breakfast” excuse won’t work.

8. I Do Pushups To Get Rid Of My “Batwings.”

Some swear by pushups to rid themselves of that unwanted flab around the triceps, others are devotees of crunches to expunge belly fat, while still others try lunging their way to less cellulite on the backside.

Whatever the exercise and whatever the body part, this approach is called “spot reduction,” whereby an isolation exercise is performed to tone a specific area. It simply doesn’t exist.

You cannot reduce body fat in one spot. While isolation exercises will undoubtedly strengthen the target muscles, the fat surrounding these muscles (and the fat everywhere else on the body) can only be reduced by consistently being in a hypocaloric state (burning more calories than consumed).

This is why anyone with a six pack will tell you that crunches are not the key. So it does not matter if the goal is tighter arms, a small waistline, or a toned backside; decreasing consumption and increasing cardiovascular activity are the paths to success.

9. I Don’t Lift Weights. Lifting Will Make Me Bulky.

An overwhelming number of women avoid the weight rooms of local gyms and health clubs because they firmly believe that resistance training, whether it is free weights or machine-assisted weights, will result in an undesirably bulky physique.

This misconception stems from the fact that nearly all men achieve noticeable gains in muscle mass after beginning a weight training regimen. Because it stems from personal observation and is partially true, it is quite difficult to combat.

Yes, regular weight training will result in increased muscle mass. However, there is a certain type of training necessary to achieve these gains in size, training that involves heavy resistance and volume. By keeping the weight at about 40 to 50% of maximum effort and increasing repetitions for a cardiovascular effect, you will notice tone, not bulk.

10. It’s Reduced-Fat. I Can Eat As Much As I Want.

There are two pieces of information I would like to convey here. “Reduced fat” is a relative term and just because an item is labeled such does not mean that it is low in calories.

For example, if one serving of a certain food contains 60% of the daily recommended fat intake, reducing that amount to 30% is considered “reduced fat,” and will probably even be marketed as “half the fat of the original!”

However, 30% is still a lot of fat for one serving, so considered absolute values like how many grams of fat, carbohydrates, protein, etc. are consumed instead of relative values like “50% less fat.” Additionally, reaching fitness goals is largely about calorie intake. More body fat and unwanted weight will be gained by eating 500 calories of a low-fat item than by eating 100 calories of a high-fat item, so keep this in mind.

If there is a loss of control or guilt when eating diet or low-fat items, it is probably better in the long-run to consume the higher-fat, higher-calorie counterparts in moderation.

ARTICLE WRITTEN BY REYNALDO STEPHENS

For all your health and fitness needs, visit the Just For Today Fit website.

1. Take the stairs instead of the elevator. Actually this can apply to doing anything you can to walk more everyday. Park in the spot furthest away from the store at the mall. Walk that couple of blocks to your friends instead of driving. You get the idea.

2. The hidden key to losing all that body fat around your waist is to get rid of one key ingredient – sugar. Plain old sugar is the leading cause of abdominal fat. Your belly fat is the result of blood sugar spikes and insulin sensitivity reactions that inevitably cause sugar to be stored as body fat after it is digested. So cut out the sugar as much as possible.

3. Understand your ‘how’ and ‘why’ behind each exercise and food choice. That way, you’ll more likely stick to with a program.

4. Don’t start a crash diet. This works against you. You might lose a good bit of weight initially but your body goes into a starvation mode. The moment you start eating a little more, the fat rapidly starts to come back.

5. Don’t be obsessed with the scale. Start with some exercise and slowly ramp it up, cut a few calories, and pull out the tape measure once a month to check on your progress.

Follow the 5 tips above and you lose the weight fast. But it comes down to how much you are prepared to change your lifestyle for the better. A good diet plus a high intensity workout will give you the fat burning tools to lose weight.

ARTICLE WRITTEN BY: BORIS TOMSON

For all you fitness needs, check out the Just For Today Fit website.

The problem with most diets though, is that they take so long. Who wants to be deprived of their favourite junk food, alcohol, and takeaway for months at a time? Who wants to be locked into regular exercise? The answer is easy: nobody.

So, for the couch potatoes of you who want to know how to lose weight fast and easy, here are seven tips to help make things faster and easier:

1. Drink lots of water. Water fills you up and cleans you out. In fact, the Chinese and Japanese swear by it. They even have a “water diet” which begins the day with drinking half a litre of water before you’ve even cleaned your teeth! If you get sick of water, you can always eat ice, which can take the edge off hunger for a while, and numbs your mouth so you don’t want to eat any real food anyway!

2. Halve your portions. It stands to reason that if you don’t consume as many calories, you won’t need as much effort to burn them off. Most fad diets or short-term diets are based on a low consumption of calories, around 1300 a day, but who wants to count calories? Pile on your plate the way you normally would, but only eat half. You’ll be surprised at how easy it is. You may even discover that you didn’t ‘need’ such a big plate to fill you up in the first place.

3. Eat slowly. It has been proven that chewing your food more times and eating slowly results in you eating less, therefore consuming fewer calories. Most people, particularly if they?re hungry, eat relatively quickly not giving their stomach a chance to feel full when it really is and ending up “over-eating” without intending to. By slowing down your eating habits, you can lose weight without even changing what you eat.

4. No fizzy drinks. Soft drinks are renowned for their high sugar content, which definitely means more calories to get rid of later. In addition, they don’t actually quench your thirst, so you need to keep drinking them when you’re thirsty. Replace each time you would normally have a fizzy drink, with water and see the difference!

5. Sleep early. When you are sleeping, you are not eating. When you sleep early, it means you eat earlier, which gives your body a good chance to digest the food properly.

6. Move more. It’s not necessary to spend hours at the gym working out, however you do have to do is more exercise than you do now. It doesn’t have to be set exercises though. It could just be walking from the parking lot to the supermarket, but parking further away or it could be walking up the stairs instead of taking the escalator. Small things which, done on a regular basis, make a big change.

7. Eat more often. This is probably the best tip of the “7 ways how to lose weight fast and easy”. By eating little and often during the day, you will naturally speed up your metabolism, meaning you will burn calories more effectively. Of course, it doesn’t mean eat a 3-course meal, 6 times a day?snacks such as raisins, an apple, celery or carrot sticks are good options and because you are eating continuously, you are less likely to stray towards foods you should be limiting.

So there you have it. These tips can show you how to lose weight fast and easy. All you have to do now is put them into action!

ARTICLE WRITTEN BY: STEVEN MAGILL

For all your fitness needs check out the Just For Today Fit website HERE