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How Can I Lose Weight Fast?

How Can I lose 10, 20, or 30 lbs?

"Canadians are officially flabby and unfit" - as reported on a CBC news segment. In a disconcerting survey of comprehensive fitness, it was reported that regardless of sex or age, muscular strength and flexibility have decreased, and all measures of body fat have increased. While this was a canadian survey, the obesity and lack of fitness problem persist worldwide. It's not just Canadians that are fat and out of shape, but the neighboring Americans are just as fat and out of shape.

What's worse is that our children are also fatter and more out of shape than ever. The survey found that children (2007 - 2009) are taller, heavier, fatter, and weaker than 1981. In 26 or so years, the fitness of our children have gone downhill dramatically. Below are some highlights of the problems we face:

  • average weight of 12 year old boys in 1981 - 92lbs
    average weight of 12 year old boys in 2007-2009 - 106lbs
    (15% increase)
  • body mass index (BMI) in 1981 - 18.1
    body mass index (BMI) in 2007-2009 - 19.2
    (6% increase)
  • waist circumference in 1981 - 64.9cm
    waist circumference in 2007-2009 - 66.2cm
    (2% increase)
  • hip circumference in 1981 - 78cm
    hip circumference in 2007-2009 - 84cm
    (7.7% increase)

The survey found that 17% of all children are overweight, and 9% are obese. For children between ages of 15 to 19, 15% of boys and 28% of girls have waist circumferences that puts them at an increased high risk of health problems. In this age group, 31% boys and 25% girls are overweight or obese.

When it comes to adults, it gets even worse. Adults at risk of having health problems due to their weight more than quadrupled. According to a similar report made by the US Centers for Disease Control and Prevention, 34% of adults are over weight or obese.

Why are We So Fat & How Can I Lose My Weight?

The question "why are we so fat" is rather easy to answer. Most people opt to drive a car whenever they need to go somewhere; most sit at a desk job during the day and sit in front of the TV at home; our lifestyles are much more sedentary, and more people prefer to avoid physical exercises; we like to eat fattening foods, convenient foods, and junk foods; because of time constraints, more and more people buy pre-cooked and pre-packaged foods instead of preparing meals from healthier and more wholesome foods. The list of "why you're fat" can go on and on, but I think we've listed enough here.

The question "how can I lose my weight?" is also easy to answer, however, it's not something so easily accomplished.  Weight loss is a priority for many over weight individuals - the benefits are threefold 1) you become healthier and reduce your health risks associated with obesity, 2) you improve your physical fitness, and 3) you will feel and look better. Unfortunately, losing weight is no easy task, and more people fail at it than those that succeed. To succeed at weight loss, it is important to set weight loss as a long term goal. Keep in mind that your weight problem probably resulted from years of bad eating habits and lack of physical exercise, and you will not be able to reverse all that in just a few short weeks.

For successful weight loss, you need set it as a long term goal mixed with short term goals. Start by objectively evaluating your current diet and eating habits. Go through your fridge, and your cupboards and see what kinds of unhealthy and fattening foods you have. Keep a food journal for a week or two, write down everything you eat, and then you will have a good idea of what you are putting into your body. You just might be surprised at what you are feeding yourself. Take a look through your food journal. Get rid of the junk food, the fattening foods, and convenient foods. Start preparing your own meals using fresh ingredients - vegetables, lean meats, fruits, whole grains, and low fat foods. See here for some good ideas on improving your diet and nutrition.

Lose Weight by Becoming More Active

Evaluate how much physical activity you get on a daily and weekly basis. Does your work involve any physical exertion, or do you sit at your desk all day long? Are there any physical activities you do at home, or do you find yourself sitting on a couch most of the time? It's very easy to get some physical activity each day - all you need is the will power and the desire to do it. You can take a walk or a jog around the neighborhood, clean the house, do some gardening, do random bouts of pushups and/or situps until failure, and if you have children, it's even easier to get physical activity. Take them outside, and there are plenty of games and physical activities you can do that's fun.

If you wanted to take your physical fitness to a higher level, start a regular cardio training program and consistent weight lifting routine. I cannot stress it enough the importance of weight lifting for fat loss. While many people fail to see the connection between weight lifting and fat loss, I like to point out constantly that it is by far one of the best and most effective methods for consistent weight loss and physical fitness. What's gaining muscle have to do with fat loss you ask?

Each pound of lean muscle you gain will help you burn an extra 50 calories per day, and that doesn't even involve you doing anything. If you were to just put on five pounds lean muscle, that would translate to an extra 250 calories burned every day - this is roughly equivalent to running (at 6mph) for about 23 minutes. The more lean muscle you gain, the easier it becomes to burn off fat and flatten your tummy.

Aside from the fat burning potential, there are numerous health benefits of weight lifting including:

  • develop core strength
  • increase metabolic rate
  • improve muscle function and strength and also improve endurance
  • having stronger muscles help prevent injuries
  • improves your balance, muscle stability, and mobility
  • helps increase your bone density
  • weight lifting slows down the effects of aging, and also reduces the amount of muscle loss with age
  • improves overall health and fitness

See here for more information and ideas on weight lifting for fat loss.

Don't let your weight put your health and well-being at risk. Take the initiative now, and set your weight loss goals; make the necessary lifestyle changes that will allow you to achieve those goals. More importantly, these changes will also have a profound positive impact on your children and their fitness. Become active, and engage your children in regular physical activities, and enjoy the benefits of better physical fitness and health.

>> Click here to learn more about the Fat Loss for Idiots Diet

>> Click here for Tom Venuto's Burn the Fat Feed the Muscle program