Preparation
There are two preparation to free weight loss plans to consider before you start our unique 6 steps to Fast Weight Loss Programs :-
1. Buy a Digital Weigh Scale
You need a good digital weigh scale. The normal scale is not very effective in keeping track of your weight on a short term basis. There are so many different types of digital scales. The more expensive ones come with features for measuring body fat and etc. You do not really need it and honestly, I do not have that as well. What you need is a digital scale that has at least one decimal point, like 125.5 pounds.
Avoid the fancy glass bathroom scales. I find them to be inaccurate. Maybe it is not very stable or maybe it is just me.
A digital weigh plays a very crucial part in your overall Free weight loss plans. So, go and get yourself a good digital scale now!
2. Weight Loss Journal or Diet Plans Journal
You need to keep a weight loss journal or diet plans journal. You can use a small notebook, your ipad, blackberry or whatever you feel most comfortable with and convenient to you.
For me, I just bought a small pocket-sized notebook,10cm by 7cm, one that I can fit into my handbag everywhere I go. Costs me less then $2. Avoid bulky notebooks as they are difficult to carry around and after a while you will not use it anymore. This is important as it keep track of your weight loss progress.
So, before you move on to your fast weight loss programs, make sure you have done your preparation with your digital weigh scale and diet plans journal.
Weight Loss Motivation - Keep the Momentum !
Before you start the 6 steps to lose weight fast program, you need to know what is your weight loss motivation and set yourself a certain target or expectation. Nothing too ambitious or easy but a realistic and workable one. Otherwise, you may soon lose track and give up on the program. You need to keep yourself motivated and maintain the momentum.
Firstly,
You have to know why you want to lose weight. What motivates you? It may be any of the reasons below:-
I want to lose weight!
Reasons to lose weight.
Desperate to lose weight quickly.
Wedding Party.
Important Event.
Secondly,
You have to manage your expectations.
Most doctors will recommend that it is healthier to lose approximately one pound a week. 1 pound = 0.454 kg or 2.2 pounds = approximately 1kg.
Under normal circumstances, the 6-steps weight loss fast program will be able to help you shed approximately 2 - 5 pounds in 2 weeks. That is approximately 2 KG off in two weeks or easily 5 - 8 KG in 2 months.
So remember:
2 weeks = 2 - 5 pounds
2 months = 5 - 8 kg
In reality, because of the heavy socializing schedule we have, we may not be able to lose 8 kg completely in 2 months. Unless you are very disciplined and very hardworking! But I can easily achieve 5 kg whenever I am back in my desperate-to-lose weight routine. It always happen after a holiday or festive season.
Step 1
Weigh Yourself
The very first step to our 6 steps Fast Weight Loss Programs is to Weigh yourself on the digital weight scale that you have bought.
Timing
The time when you weigh yourself should be consistent. Preferabily do this early in the morning after you get out from bed. Since I am always rushing to work, I keep my digital scale in the office (under my desk!) and I weigh myself in the morning after I get to the office.
Consistent
If you try weighing yourself at different periods of the day, you will notice some variation. So be consistent. Also bear in mind that your shoes, the clothes and accessories you wear will also slightly change your weight. So bear that in mind. There are also people who can only weigh themselves at night after a long day. Note that the weight changes even more if you do that because you have taken food during the day.
Most experts will recommend that you do not weigh yourself too frequently, but do it only on a weekly basis. However, I would think it is important as it keeps the momentum going even on the slightest reduction in weight. Do note that your weight fluctures quite frequently. So do not get disappointed easily.
Step 2
Record your daily weight in Weight Loss Journal
The second steps in our Fast Weight Loss Programs is to record your weigh on the lose weight journal little book or Diet Plans Journal you have bought. This has to be done every day.
First 2 - 3 days
When doing the 6 steps to lose weight programs, in the first 2 to 3 days, you will not normally see reduction in weight. It might even go up by 1 to 1.5 pound. Do not give up easily, remember you are committed to two weeks diet? This is because your body needs some time to adjust to this new program.
By the Second Week
You should be able to see at least 2 pounds reduction. If not, you should consider other program. Also, if you do not feel right during this 6 steps lose weight method, please consult your doctor and get professional help.
Step 3
Calorie Counting
Master the art of calorie counting. This is third steps to our 6 steps fast weight loss program. Read Calorie to Lose Weight section carefully and master it. This will not only help you in the short term, it will help you to maintain your weight after the program.
Rule of thumb, you need approximately 1,500 calories a day. For men, approximately 2,000 calories. Again it varies on many factors, size, weight and individuals.
I hope that you are doing well! Just wanted to tell you about this cool new video that I just watched from my new friend and respected colleague, Dr Charles. In it, he reveals a very unusual tip for a flatter belly in just 3 to 10 days. I watched it, thought it was brilliant, and figured you might find it very helpful too.
I hope that this was short and sweet enough for ya. Have an amazing day!!
. Most doctors will recommend not to lose more than 500 calories a day. Just keep this in mind.Breakfast
No matter what you do, you have to take breakfast. Choose whichever type of breakfast you like but keep it in the 250 calories range. For example, I normally have a cup of coffee with milk (approximately 130 calories) and a piece of bread (approximately 120 calories). You can choose skim milk or 2% milk to reduce the calories.
When doing calorie counting, beware of high calories breakfast, the calories in a Danish pastry or muffin would be higher than a burger sometimes! I have done a list of Low Calorie Breakfast with its comparison on the calories, you can use it as a reference.
Lunch
For the first 2 weeks of your program, have salad for lunch at least 3 - 4 times a week. Any type of salad, keep the dressing at the side, only use a little when it is too bland. If you are having chicken salad, only take a very tiny piece of chicken, not everything. Only take mineral water or water when you are taking salad. See Low Calorie Foods for some calories comparison on fruits and vegetables to help you on your calories counting.
Eating raw vegetables like in salads actually acts like a mini detox for your body. Normally when I do that I notice my skin glows slightly after 2 weeks of 7 meals of raw vegetables. No pimples too.
Whatever you take for lunch, allocate only approximately 300-350 calories. Do not skip any meal. Fasting to lose weight is not the approach we are taking here.
Snack
For the first 2 -3 days after eating only salad and mineral water for your lunch, you will feel hungry by 3 -4 pm in the afternoon. Drink water to lose weight is a way to keep yourself full for a short while. Also, you can pick up a snack or a soya bean milk or anything that is within the 150 calories range to keep yourself full.
Dinner
Eat your dinner before 8pm if possible. Keep it simple during the first 2 weeks. Vegetables, fish or chicken is fine. Just smaller portion then your normal meal. Allocate about 400-500 calories for your dinner. Try not to eat dessert if you are on diet. However, if you really need to eat, here is a list of Low Calorie Desserts you can choose from.
DO NOT consume:-
* Alcohol.
Keep it away at least for the first 2 weeks. You can add it back later. The Calories in Alcohol can be rather high, especially when you are drinking a few.
* Soft drinks.
No soft drinks during the whole course of your 6 step fast weight loss programs. Drink only mineral water. Sometimes I drink juices or Green Tea which has zero calories and many health benefits. See Green Tea Weight Loss for more details.
*Coffee, tea, latte.
Reduce it to the minimum as possible. Maybe keep it to only one per day. Reduce the milk intake to just one glass per day. Switch to low fat milk or skim milk to lower the calorie count.
Master the art of calorie counting might take you months or years. But once you have mastered it, it will help your weight loss effort a long way
Step 4
Weight Loss Exercise
You need to choose one form of weight loss exercise no matter how much you do not want to exercise. I hate to exercise as well, however, in order to be successful in the 6 steps to lose weight fast program, the F.E.C. Method, the E. portion is very important. Please go to exercise lose weight for more details.
I have listed down the popular forms of exercise and the calories you can burn. Just choose one form of exercise and do it everyday for one hour a day. If you are not the gym type like me, or just not into working out too hard you might want to consider the following:-
1.) Running To Lose Weight
2.) Walking To Lose Weight
3.) Swimming To Lose Weight
4.) Cycling To Lose Weight
5.) Fat Burning Exercise
Whatever you do, aim to lose approximately 250 - 300 calories per day. That is equivalent to one hour of walking or half an hour of running and half an hour of simple exercise.
For those who are as lazy as me, I actually "incorporated" these exercise into my daily routine. I break up the 1 hour exercise into different sections throughout my day.
In The Morning
When I wake up, I do a simple 10 minute strechting exercise at home before going to work. I will increase this to 20 minutes when I am not working.
During The Day
I tend not to sit at the desk for too long. I try to walk around as much as possible. I also tried walking up and down the staircase as much as possible. This really helps and it is free.
After Work
I will allocate another 15 minutes of simple exercise at home. Sometimes I will run for 30 minutes, walk for 30 minutes, swim for 30 minutes or so on.
At Night
Before I go to bed, I will try to do some sit-ups and weight lifting to build my muscles. Just purchase a simple pair of dumb bells. After some weight lifting, take a nice warm bath and sleep.
Step 5
Drink Water to Lose Weight
As simple and easy as that, first thing in the morning, drink water to lose weight.
The first thing when you wake up in the morning is to drink water approximately 200 - 300ml which works out to be approximately half a bottle of a normal mineral water bottle size. You do not need to drink mineral water, just regular water will do. Do this first thing in the morning before you have your breakfast.
There are also people who emailed and asked whether you need to drink hot water, warm or ice cold water? I do not think it matters much. However, i normally just drink water at temperature level as i kept a bottle of water near my bedside so that i can drink it first thing in the morning.
I found this method to be quite effective. Water help to loss weight and it also acts as a cleasing medium for your body.
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