As many people know, the Weight Watchers diet is a points-based system that allows you to eat the foods you love while still losing weight. However, some people find that they plateau or even gain weight after starting the diet.

If you’re one of those people, don’t despair! There are plenty of ways to speed up your weight loss journey and get back on track.

In this blog post, we’ll explore some of the ways you can speed up weight loss on Weight Watchers. We’ll discuss everything from making sure you’re drinking enough water to adding more protein to your diet.

What you’ll learn in this post:

Ways to Increase weight loss on Weight Watchers?
How to ensure you’re following the weight watchers diet correctly?
Which WW plan loses weight fastest?

By the end of this post, you’ll have a better idea of how to jumpstart healthy weight loss and start seeing results again.

If you want to rapidly increase your weight loss with Weight Watchers, focus on the following:

1. Make sure you are eating enough

One common mistake people make when trying to lose weight is not eating enough, which can actually sabotage your weight loss efforts. Weight Watchers recommends that you eat at least 5 servings of fresh fruit and vegetables per day, so make sure you’re getting your fill.

2. Drink plenty of water

Another way to make sure you’re losing weight is to drink plenty of water. Not only will this help to flush out toxins and keep you hydrated, but it can also help to fill you up so you eat less at meals. Aim to drink 8 glasses of water per day.

3. Add more protein to your diet

Protein is essential for sustained weight loss, as it helps to keep you feeling full and satisfied after meals. It also helps you to burn more calories If you’re not getting enough protein, try adding more lean proteins such as meats, eggs, or dairy to your WW diet.

4. Avoid sugary drinks and snacks

Sugary drinks and snacks can sabotage your weight loss efforts by causing spikes in blood sugar. If you’re looking to lose weight, it’s best to avoid junk food altogether.

5. Increase your physical activity

Exercise is one of the most effective ways to speed up weight loss. Not only does it burn calories, but it also helps to build muscle, which can boost your metabolism. Aim to get at least 30 minutes of exercise per day.

How can I make sure that I’m following the weight watchers diet correctly?

There are a few things that you can do to make sure that you’re following the WW program correctly.

#1 Be sure to consult with your weight watchers leader or coach. They will be able to give you specific guidance on how to best follow the weight watchers program.

#2 Be sure to track your food intake and eating plan. This will help you to stay on track and make necessary adjustments to your healthy eating plan.

#3 Finally, be sure to stay motivated and focused on your ideal goal weight. Changing your lifestyle loss can be difficult, but it’s important to remember that you’re not alone in this journey.

With these weight loss tips in mind, you’re well on your way to success!

Which WW plan loses weight fastest?

There are two different weight watchers plans – the original plan and the new PointsPlus plan.

The original plan is based on a food pyramid, and you are allocated a certain number of points to eat each day depending on which colour program you’re in.

The new personal points plan incorporates calories, nutrients and healthy foods. You are given a certain number of points to eat each day – which has been customized to your lifestyle.

So, which weight watchers plan loses weight fastest?

The answer is the new personal points plan. This is because your list of zero point foods and activity levels is specific to your lifestyle.

This new customized point system means that your food choices will be tailored to your current weight. It’s much easier to build sustainable habits and burning fat becomes effortless.

So, if you want to lose weight quickly, the new personal points plan is the way to go.

Click the image below to watch the video

By following these Weight Watchers tips, you can speed up your weight loss on goals and start seeing results again.

Remember, the key to success is to be consistent with your eating plan and exercise regimen. If you stick with it, you will see results. Thanks for reading!

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10 Small Diet Changes with Big Weight Loss Results

If you’re looking to lose weight, but don’t want to join a Weight Watchers program, there are still ways you can calculate your points and stay on track. By following these eight simple tips, you can make sure you’re still getting all the benefits of Weight Watchers, without having to pay for a membership.

Can I do Weight Watchers on my own?

Yes, you can certainly do it on your own. Weight Watchers is more than a diet, it’s a lifestyle. You don’t have to attend weekly meetings or spend loads of money. With tons of free resources online, you can learn the Weight Watchers principles and benefit from the great program from home.

Follow the tips below to learn how to do weigh Watchers on your own.

How to do Weight Watchers alone?

First, download the Weight Watchers app (although you have to pay for full features, you can use the basic features for free).

This will allow you to input the foods you’re eating and track your points throughout the day. You’ll also be able to see how many points you have left for the day, so you can make sure you’re staying on track.

Next, familiarize yourself with the Weight Watchers point system. Each food is assigned a certain number of points based on its nutritional value. You can find a list of point values for common foods on the Weight Watchers website.

Finally, make sure you’re eating a variety of healthy foods. While it’s important to watch your points, you also want to make sure you’re getting all the nutrients your body needs. Eat a mix of fruits, vegetables, lean proteins, and whole grains to make sure you’re staying healthy as you lose weight.

8 simple tips to do Weight Watchers alone for free:

If you’re considering Weight Watchers but don’t want to join the program, there are still ways you can follow the principles and see results.

Here are 8 tips on how to do Weight Watchers alone at home:

1. Follow the weight watchers principles

The first step is to learn and understand the Weight Watchers principles. This includes tracking what you eat, being more active, and making healthy choices. Once you have a good understanding of how the program works, you’ll be able to better customize it to your own needs.

2. Track what you eat

One of the most important aspects of Weight Watchers is tracking what you eat. This means keeping track of not only the types of food you’re eating but also the portion sizes. There are a few different ways you can do this, including using a food journal or an app on your phone.

3. Get support from friends

One of the best ways to stick with any type of program is to have support from friends. If you have friends who are also doing Weight Watchers, they can be a great resource for helping you stay on track. You can also join an online forum or community to get support from others who are following the program.

4. Drink a lot of water

Another important aspect of Weight Watchers is to make sure you’re drinking plenty of water. This will help keep you hydrated and help flush out toxins in your body. Aim to drink at least 8 glasses of water a day, and more if you can.

5. Take advantage of zero points foods

One of the great things about Weight Watchers is that there are a lot of foods that are zero points. This means you can eat as much of them as you want without having to worry about tracking them. Some examples of zero points foods include fruits, vegetables, and lean proteins.

6. Be more active

In order to lose weight, it’s important to be more active. This doesn’t mean you have to sign up for a gym membership, but simply adding more activity into your daily life can make a big difference. Taking a brisk walk in your neighborhood or doing some exercises at home are both great ways to be more active.

7. Plan out your meals

One of the best ways to stay on track with Weight Watchers is to plan out your meals in advance. This doesn’t mean you have to eat the same thing every day, but having a general idea of what you’re going to eat can help you make better choices and stay within your points budget. You can also find weight watchers recipes online that can help you plan your meals.

8. Find weight watchers recipes online

One of the great things about Weight Watchers is that there are a lot of resources available online. This includes recipes, tips, and advice from other people who are following the program. You can also find weight watchers recipes online that can help you plan your meals.

How do I calculate my Weight Watchers points without joining?

If you’re interested in following the Weight Watchers diet but don’t want to join the program, there are a few ways to calculate your points without signing up.

First, you can use an online calculator like the one on the official Weight Watchers website. Simply input your weight, height, and age, and the calculator will give you an estimate of how many points you should be consuming each day.

Another option is to purchase a weight watchers cookbook or diet guide that includes a points system.

However, keep in mind that these calculations are only estimates, and it’s always best to consult with a registered dietitian or certified health professional before making any major changes to your diet.

By following these tips, you can do Weight Watchers (for FREE) without joining a program. With a little effort, you can still reach your weight loss goals and improve your overall health.

Weight Loss Tips for Morbidly

Discover how to lose weight quickly & safely when you’re morbidly obese.

If you’re morbidly obese, losing weight means reduced risks of heart diseases, stroke, and high blood pressure. It will also improve your emotional well-being and your social life.

I’ve laid down 11 weight-loss tips that will help you lose 100 lbs or more.

1. Seek medical advice from your doctor

Before starting any weight loss program, it’s advisable to consult your doctor first. He/she may recommend medication or a diet that may work for you.

Your doctor may also provide you with the safest level of physical activity that you should embark on, given your health, as some exercise can worsen some health conditions.

2. Understand progress will take time

Losing weight takes time, especially if you’re morbidly obese. And even with exercising and dieting, you may realize you are losing a few pounds per week against your expectations.

“Losing weight slowly, but maintaining that weight loss is better than losing and regaining it due to eating and exercise habits you can’t maintain,” Dr. Elizabeth A. Lowden says.

As long you’re committed and consistent with your weight-loss plan, how fast you lose weight should not worry you.

3. Find a support network

A weight-loss support group may be what you need to keep motivated. They help a lot in keeping you on track and encouraged.

Here, you can share your achievements, failures, or frustration without being judged. And by listening to other people’s experiences, you’re able to know how you’ll go about challenges.

4. Start moving more

Body movements, no matter how small they’re, can help in weight loss. It turns out you can lose 350 calories per day while fidgeting.

Do small movements now and then. You can run up in your place or do star jumps during commercial breaks while watching your favorite TV shows. You can also take a walk instead of taking your car while running errands, which are less than a mile away.

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5. Plan a new healthy lifestyle, not a crash diet

Since you want to lose weight rapidly, crash diets are a no-no. They may help in losing weight fast, but the results are short-lived.  

Crash diets slow your body’s metabolism and may thus cause weight to regain. They are also said to harm your heart, cause cardiac stress and dehydration.

Instead, plan a healthy lifestyle. It should include healthy diets that meet your caloric needs, be active and reduce alcohol and sugar intake.

6. Don’t cut your calories too much

It would be best if you didn’t cut too many calories as you may get too hungry. This could make you grab something unhealthy that could hinder weight loss.

Again, it may be hard to meet your nutrient needs. Caloric needs depend on how much you weigh. A morbidly obese person has higher caloric needs, which should be met for your wellbeing.

According to Dr. Eckel, “Reduce calories by 500 calories per day to lose about one pound a week, or cut 1,000 calories a day to lose about two pounds a week.”

7. Swap unhealthy snacks with delicious healthy snacks

Avoid processed snacks. They usually have added/hidden sugars, which are linked to heart diseases, weight gain, and diabetes.

Instead, go for low-fat and low-calorie snacks such as mixed nuts, edamame, dark chocolate, kale chips, and a whey protein shake.

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8. Get more sleep

Having quality sleep is important for weight loss. Recent studies have shown that poor sleep is a risk factor for weight gain. It affects hormones that control hunger leading to increased appetite and hunger.

It would help if you also got checked for sleep apnea. It’s a sleep disorder that mainly affects people with obesity and interferes with breathing while you’re asleep.

9. Drink a lot more water

Water is a natural appetite suppressant. It may limit unnecessary eating between meals.

It’s also a detoxifier that improves your energy levels, improves digestive health, and aids in weight loss.

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10. Consider Weight-Loss Surgery

If you’ve tried out all the means to lose weight in vain, you may want to consider weight-loss surgery.

Studies have proven weight loss surgery or bariatric surgery as an effective way to reduce body mass index. It has also been used to treat type 2 diabetes.

11. Be realistic with your goal setting

Realistic goals are more rewarding and encouraging to meet. This enables you to lose weight, as you have the motivation to do so.

A study linked having realistic weight-loss goals to long-term weight loss. Goals that are above your capability will you with frustrations and failures. You might even slack off, which is not an option here.

Summary

As we said earlier, being morbidly obese poses many health risks from cardiovascular diseases, sleep apnea to diabetes. Losing these extra pounds is the best thing you can do for your health. Follow the above tips and always be consistent with your weight-loss plan.

Discover 11 expert tips to lose weight for women 40 years old and over.

Losing weight after 40 can be so frustrating. Around this age, your body has hormonal fluctuations that could increase fat storage. Your metabolic rate is also slow as a result of reduced muscle mass.

You may even realize that some of the weight loss techniques don’t work as they used to. But worry not! These expert-vetted fat loss tips will help you achieve your goals.

1. Eating breakfast is important

Several studies have sought the connection between skipping breakfast and weight loss. This particular research from Mayo Clinic found that people who tend to eat breakfast, burn more calories and weigh less.

Sharon Collison, a registered dietitian, advises on eating breakfast, “People who consume breakfast regularly often have increased physical activity. They have better dietary profiles and a lower intake of snacks”

She also says that a healthy breakfast should contain healthy fats, proteins, whole grains and fruits or vegetables. These will keep you satiated and will limit unnecessary snacking later.

2. You shouldn’t eat before bed (at least 3 hours before you sleep)

This usually depends on what you’re eating. Foods that are high in carbs or junk foods are calorie-dense. They end up building up in your body. Some of them take long to digest and are stored as fat.

Kelly Allison, a director of the Center for Weight and Eating Disorders, says that your metabolic rate slows down when you fall asleep. This means some of the foods you had consumed before bed are left undigested and stored as fat.

There’s been research that found that nighttime eating may cause weight gain. This is because it causes a lower fat oxidation rate. It also causes a higher carbohydrate oxidation rate which increases hunger.

3. Hydration matters

Being well hydrated allows your body to burn more calories by boosting metabolism. It’s also a natural appetite suppressant that keeps your cravings in check.

Water reduces calorie intake, as this particular study confirms. The study noted that water consumers have a much healthier dietary pattern.

Water also reduces fatigue and thereby prolonging your work-out time.
Sipping ice-cold water can also help you manage hot flashes that often come with menopause.

4. Keep your stress to a minimal

Stress can cause weight loss or weight gain depending on a person. This is due to the different approaches people use to deal with stress.

To some, stress can lead to increased appetite. This eventually leads to weight gain.

Chronic stress may also affect weight loss. This is due to the production of cortisol and betatrophin, stress-related hormones.

Li-Jun Yang, M.D., an assistant professor at the Department of Pathology, Immunology and Laboratory Medicine at the University of Florida says that betatrophin reduces the body’s ability to breakdown fat, linking chronic stress with weight gain.

Since stress is inevitable, these stress management techniques will help you relieve it.

5. You need your sleep

Lack of quality sleep affects weight loss. Studies have proven that being sleep-deprived increases appetite which may hinder weight loss.

The study notes that when you’re sleep-deprived Ghrelin hormones increases and Leptin reduces.

Ghrelin dictates when you should eat; it signals hunger to your brain more so when your stomach is empty. Leptin reduces hunger ratings and signals fullness to your brain.

When you have increased Ghrelin and reduced Leptin, you feel the desire the eat even when you’re not hungry. This could cause unhealthy eating habits which may affect weight loss.

Some factors like eating before bed affect sleep quality. According to Dr. Rajkumar Dasgupta,, a clinician and an assistant professor at Keck Medicine of USC, eating before bed could cause acid reflux or indigestion which may affect your sleep quality.

6. Tracking your calories helps

It’s way easier to lose weight when you track your calories as you’re able to make better food choices. You’re also able to eat foods that don’t exceed your caloric needs.

This study shows that participants who recorded what they ate lost more weight.

Here are some of the best calorie counting apps you can use.

7. Fruit and veggies are your friends

Fruits and Veggies are a must-have in your diet. They’re rich in water and fiber which are super filling. This allows you to limit food intake which in turn promotes weight loss. They also contain antioxidants that fight ageing and boost immunity.

Centers for Disease Control and Prevention has laid out a guideline on how you should consume fruits and vegetables for weight management.

8. Full-body strength exercise is effective

Perimenopause is common for women in their 40s. Estrogen levels tend to drop around this time.

A study conducted by the Women’s Health Research Institute, links reduced estrogen levels with lower metabolic rates and weight gain.

Doing full-body exercise that engages all your muscles is thus important during this period. It will prevent weight gain as well as boost your moods.

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9. You should cleanse with detox recipes

Detox drinks can help you shed off excess weight. They aid in flushing out toxins from your body, improving digestive health.

Improved digestive health is a key factor for weight loss. As Dr. Ashutosh Gautam puts it, “In order to lose weight, one should have a good digestive health system”. By increasing digestive efficiency with a few dietary changes, one can lose weight and boost the body’s metabolism”

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10. Avoid Sugary drinks, Alcohol and Fried Foods.

Studies have linked alcohol usage to increased risks of weight gain.
Sugary drinks like sodas have a lot of calories which may cause weight gain. The same case applies to fried foods.

A study published in the National Library of Medicine proves that consumption of sweetened drinks leads to weight gain. Hence should be avoided if you want to lose weight.

11. Consume more protein in your diet

Protein Increases fullness and satiety allowing you to eat less between meals.
This study proves that increased consumption of protein leads to increased appetite. This reduces cravings that may prompt you to grab something between meals
This other study indicates that protein prevents muscle mass loss which is prevalent in your 40s.

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Summary

Although it may seem difficult to lose weight at this age, it’s not impossible. The above tips will enable you to lose weight and keep fit. And if it takes longer or you don’t see changes, don’t beat yourself up about it. Keep motivated or hire a personal trainer or even see your doctor if need be.

These 9 tips will make losing weight a lot easier for women over 40 years old.

It’s no secret that as you age, weight loss gets harder. Your metabolism slows down. Movement may not come as easy. You may be tempted to just give up altogether.

It may be difficult, but it’s not impossible. There is no age limit on a healthy lifestyle.

The first step to weight loss if you’re over 40 is to understand that the rules are different now. What worked for you in your 20s probably won’t work for you now. Luckily, there are tips you can follow that were made for women over 40.

1. Choose the right diet for you.

Set yourself up for success by choosing the right diet for your body and your lifestyle. Just because a particular diet works for someone on Facebook, doesn’t mean it will work for you.

When deciding what nutrition guidelines to follow, take into consideration your lifestyle and preferences. Are you someone who works through lunch without eating? You might consider meal replacement smoothies. Hate eggs? The keto diet probably isn’t for you.

Talk with a registered dietitian for help deciding the best diet for you.

2. Opt for a low carb lifestyle.

As the metabolism slows, it’s not able to burn through carbohydrates as efficiently. Carbs that aren’t burned off by the metabolism get stored as fat.

When cutting carbs, the first foods you should aim to eliminate are simple carbohydrates. These are often processed foods full of sugar and empty calories. Limit your intake of things like potato chips, baked goods, and refined pastas.

When you do eat carbohydrates, make sure they are complex carbs. These are things like oatmeal, vegetables, or whole grain bread. Balance this with healthy sources of fat and lean protein for a well-balanced diet.

3. Eat less meat.

Many studies have shown that as the amount of animal protein in the diet increases, so does weight. Meat is often high in saturated fat and calories, two things that lead to weight gain and health concerns.

The good news is that eating less meat is easier than ever. Most grocery stores stock plant-based meat options with realistic textures and flavors. Restaurants are adding vegetarian options to their menus. Even cooking at home is simple with beans and vegetables.

If you’re used to meat with almost every meal, don’t go into this cold-turkey. Start by adjusting your breakfast, the easiest meal to make meatless. Add one or two vegetarian dinners per week and increase as you feel comfortable.

4. Consider intermittent fasting.

Intermittent fasting has become more popular over recent years. At its core, intermittent fasting means only eating during a certain window of time each day. For example, you may choose to eat your meals between the hours of 12pm and 8pm. After that time period, you fast until noon the next day.

By fasting, you allow your insulin levels to decrease. Insulin is a hormone that is produced when we eat and promotes the storage of food for energy. When insulin levels drop, that food storage is burned and we burn fat.

This can be a tough eating pattern to follow if you’re just starting out. Begin with a small fasting window of 10-12 hours. Gradually increase it to 14 or 16 hours as your body adjusts. A typical day could look like this:

Talk with your doctor before beginning a fasting plan to make sure it is safe for you.

5. Be more active (take the stairs instead of the lift)

Movement may look a little different for you than it did in your 20s, and that’s ok! No matter your physical abilities, there are ways for you to stay active and healthy.

Walking is a great way to stay fit as you age. Take the dog for a walk after dinner or start your morning with a stroll around the block.

Take the stairs up to your office instead of the elevator. Stand at your desk instead of sitting. What may seem like small movements all add up to a healthier you.

6. Track your sleep.

Not only does a good night’s sleep keep you energized, it helps with weight loss too.

Experts recommend that adults get 7-9 hours of sleep each night for optimal health. Without this amount, we are more likely to make poor food choices or overeat. Both of these lead to weight gain and health complications.

To make sure you’re getting enough rest, track your sleep. Start by making sure you go to bed and wake up at the same time each day. To kick it up a notch, invest in a wearable tracker like a Fitbit.

7. Find a support network.

The challenges of trying to lose weight become much easier to handle when you have a support network to lean on. If you can, find a group of women your age who have similar health goals. This is a great place to turn when you need motivation or accountability.

Friends and family are another source of support. Even if they don’t share your health goals, they can offer encouragement to keep you on track and celebrate with you when you succeed.

Weight loss is a personal journey, but it’s much easier with a support network behind you.

8. Drink water daily.

Water affects every aspect of the body and your weight is no exception. Studies show that staying hydrated is key in boosting the metabolism and decreasing caloric intake.

Drinking water in between meals can ward off hunger and decrease unnecessary snacking. Carbonated water drinks are particularly helpful for this. These drinks are also perfect replacements for high-sugar, high-calorie drinks like soda.

Drink a glass when you wake up and with each meal to feel the benefits.

9. Understand your hormonal changes.

Its not just you. There is a reason losing weigh over 40 is hard – your hormones.

As you age, your body undergoes hormonal changes, particularly in estrogen levels. Estrogen is one of the primary hormones involved in ovulation and the menstrual cycle. In the late 30s and throughout the 40s, estrogen levels fluctuate greatly.

This fluctuation leads to a slower metabolism, overeating, and weight gain.

Not all hope is lost, though. If you understand what your body is going through, you can mitigate it. With a focus on exercise and a healthy diet, its very possible to overcome hormonal changes and live a healthy life.

Weight gain is sometimes seen as an inevitable side effect of aging but it doesn’t have to be. With these tips, you can lose weight and maintain a happy, healthy life in your 40s and beyond.

Diet vs Exercise What Matters Most

Diet or Exercise? New scientific study reveals what matters when it comes to weight loss.

It’s no secret that the two most important factors in weight loss are diet and exercise. Watching what you eat is key to balancing calorie intake. Regular exercise builds muscle and boosts your metabolism. But which matters most, diet or exercise?

Studies show that what you eat has a bigger impact on weight loss than your exercise routine. If you want to lose weight, focus on eating less.

Exercise is important and will help you on your journey to lose weight. But exercise alone will not shed pounds. Weight loss comes down to calories – how many you eat and how many you burn. To take control of that, take control of your food.

To understand why your diet is so important, it is helpful to first understand how weight loss and weight gain occur.

How Does Weight Loss Happen?

Weight loss happens when you burn more calories throughout the day than you consume. The opposite is true for weight gain. When you eat more calories than you burn, you will add pounds.

Calories in food are units of energy. The calories we consume fuel our bodies so that we can think, speak, run, dance, and function. When we consume food, our bodies break down those calories into nutrients.

We also burn calories through exercise and normal everyday activity. Different activities burn different amounts of calories based on your unique body. For example, running a mile may burn around 100 calories.

Gaining, losing, and maintaining weight are all results of our daily calorie balance. There are two main ways that we can influence this balance – changing what we eat and changing our activity.

How Does Diet Affect Weight Loss?

Diet is the first and most important aspect of losing weight. By making healthy changes to your eating habits, you can stay in a calorie deficit and promote weight loss.

Many people make the mistake of drastically cutting the number of calories they consume. They think that by only eating 1000 calories per day, they can quickly shed pounds. While it’s true that you’ll need to reduce the number of calories you consume, make sure you do it in a healthy way.

Eating the correct number of calories each day will keep your metabolism at a healthy level. If you eat too little, you could actually be preventing weight loss.

Think of it this way. if you were only allowed one cup of water per day, you would probably try to save that water until you were very thirsty. Your body reacts the same way if it is only given a limited number of calories.

Your body will think you are starving and will try to preserve as much energy (in the form of calories) as possible. Your metabolism will slow down, sometimes long-term. No matter how much you exercise, it will be difficult for your body to lose weight.

Under-eating can also affect your health. Without enough calories, you will be fatigued throughout the day and may have trouble concentrating. Long-term, this wreaks havoc on your body and brain.

On the other hand, if you eat too many calories, they are stored as fat. Instead of being burned as energy, nutrients in the food store themselves around your body as fat cells. No one wants this either.

How Many Calories Should I Eat?

The number of calories you should eat daily will vary from person to person. It starts with your unique basal metabolic rate.

The basal metabolic rate (BMR) is the number of calories your body needs to accomplish basic life-sustaining functions. It takes into account your age, weight, height, and gender. This is the minimum number of calories you should be eating each day.

You can calculate your basal metabolic rate using the Harris-Benedict formula below.

• Women: BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)
• Men: BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)

Or use a handy online BMR calculator.

To find your ideal number of calories, you now need to factor in your activity level. Multiply your BMR by the activity factor below that best describes you.

• Sedentary: minimal or no exercise – multiply by 1.2
• Lightly Active: light exercise 1-3 days per week – multiply by 1.375
• Moderately Active: moderate exercise 3-5 days per week – multiply by 1.55
• Very Active: hard exercise 6-7 days per week – multiply by 1.725
• Extra Active: very hard exercise 6-7 days per week – multiply by 1.9

Keep in mind that if you have a physically demanding job, that counts as activity! Take that into consideration as well. An online calculator can also help with these calculations.

The final step is to adjust the number for your goals.

• If your goal is to maintain your current weight, make no adjustments.
• If your goal is to lose weight, subtract 500 calories from your daily number
• If your goal is to gain weight, add 500 calories to your daily number

500 calories each day, or 3,500 each week is a safe, healthy way to achieve your weight goals. Apps like MyFitnessPal make it very easy to calculate your daily needs and track your calorie intake.

Of course, a calorie deficit can also be caused by exercise.

How Does Exercise Affect Weight Loss?

The energy you exert while exercising burns calories. These calories contribute to your overall calorie deficit.

Each person burns calories at different rates. An athlete in peak shape will move more efficiently and burn fewer calories than someone who is just beginning to exercise. Your calorie burn also depends on age, weight, gender, and genetic factors.

Vigorous activity will burn more calories than a light activity like walking. However, both are important in your exercise routine. Experts recommend 150 minutes of moderate to vigorous physical activity each week. That’s about 30 minutes each day, five days a week.

The type of activity you do matters as well. Cardio exercises will boost your heart rate and burn a lot of calories. These are things like running or swimming. A 30-minute run can burn anywhere from 300-500 calories depending on your pace and fitness level.

Resistance training, on the other hand, may not burn as many calories in the gym, but it is still important. Lifting weights, for example, don’t get your heart rate as high. A 30-minute weight session may only burn 200 calories. But after that session, you will continue to burn calories out of the gym.

Studies have shown that resistance training boosts your metabolism and builds muscle. Both of these increase the number of calories that you naturally burn during the day.

For the best weight loss results, combine both types of exercise. Balance this with general physical activity throughout your day. Take the stairs up to your office or go for a walk after dinner. Any activity you do will contribute to a healthier you.

Balancing Diet and Exercise

Many people make the mistake of thinking they can eat whatever they want if they exercise enough. However, you cannot out-exercise a bad diet.

Regardless of the recommendations, the average American consumes more than 3,600 calories daily. If you made no changes to your eating habits, you would need to burn 4,100 calories per day to lose 1 pound a week. No matter how much you exercise, that’s pretty hard to do.

If you’re just starting a weight loss journey, the first thing you focus on should be your diet. Before you set foot in a gym, take a look at what you eat.

Are you eating too many processed foods or sugary drinks? Are you eating enough fresh fruits and vegetables? Are your portion sizes too big? Altering these important dietary factors will produce big results on their own.

Once you are regularly eating a healthy diet, then you can begin adding in exercise. If you’re new to working out, start small. Begin by walking every day or doing yoga. As you feel comfortable, you can do more intense activities.

The 80/20 Rule

A good rule of thumb to follow is the popular 80/20 ratio. Aim for weight loss that comes 80% from your diet and 20% from exercise.

If your goal is to lose 1 pound per week, that’s roughly 3,500 calories that you’ll need to cut. 80% or 2,800 should be cut in your diet. The other 20%, or 700 calories, can be burned through exercise.

If you exercise four times a week, try to burn 150-200 calories at each workout. Then, cut 400 calories from your diet each day by making healthy swaps.

Many people find that this is a much easier strategy to follow than trying to burn 500 calories a day through exercise or diet alone. It’s a sustainable, healthy weight loss method with lasting results.

There is so much advice on the internet about losing weight and living healthy. It can be hard to know where to focus your energy. As you embark on your weight loss journey, focus on your diet first. Then add in exercise to take it to the next level. This balance will keep you looking and feeling great.

Chubby cheeks may be cute on a baby, but they’re much less desirable on adults. The face is a common area where people say they want to lose weight. This type of specific weight loss can be difficult, but there are tips that can help you lose fat and slim your face.

As the first thing, people see of you, it’s natural to want your face to look its best. Unfortunately, it can be one of the first parts of our bodies to show weight gain. You may notice undesirable features like a double chin or sagging skin.

The key to reducing this face fat is understanding what it is.

Why Is My Face Fat?

A chubbier face is likely a symptom of general weight gain. Things like a poor diet or lack of exercise lead to fat buildup all over the body. When these fat deposits build up around the face, it gradually becomes rounder and fuller.

Face fat varies for each person. Facial appearance is also affected by genetic factors, bone structure, and muscle development. While you can’t control these, there are things you can control for a slimmer face.

How do I Lose Weight in My Face?

The best way to lose weight in your face is to lose weight overall.

Despite what infomercials may tell you, it’s impossible to target weight loss to one specific area. Instead of focusing on your face, put your efforts towards living a healthy lifestyle. Eat a balanced diet and exercise consistently. Soon you’ll be slimmer all over – your face included!

Luckily, as you lose weight in general, your face will likely be one of the first places to show it. Even just a few lost pounds can lead to slimmer cheeks and a tighter jawline.

To lose weight in your face and live healthier, try these techniques.

1. Reduce sodium

After you eat a salty pretzel or sushi covered in soy sauce, you want to drink water, right? Your body reacts to sodium the same way.

When you consume salty or processed foods, your body sends thirst signals. The water you crave counteracts the sodium. In an ideal cycle, the sodium would be flushed out of your body with the water you drank.

However, if you eat many sodium-rich foods, your body uses other means to balance salt and water. Sodium is still excreted, but water is retained.

This can have many negative health effects, but one you’ll notice right away is a puffier face. To avoid chubby cheeks, reduce the levels of sodium in your diet. Experts recommend no more than 2,300 mg of sodium per day.

2. Reduce refined carbs

To lose weight, a healthy diet is key and refined carbs should be one of the first things to go.

There are two types of carbohydrates, complex and refined. Complex carbs are whole grain, minimally processed foods like brown rice, oats, or wheat bread. They digest slowly, giving you a steady burst of energy and satisfaction.

On the other hand, refined carbs have been processed and have lost most of their nutrients. These are foods like white bread, potato chips, or pastries. They contain empty calories that lead to weight gain.

It’s not necessary (or healthy) to eliminate all carbs from your diet. Just make sure that the carbs you do eat are complex. This will help you lose weight in your body and your face.

3. Limit alcohol

You may have noticed that after a night out, your face looks a little puffier the next day. That’s because, like sodium, alcohol causes us to retain water and bloat.

When we drink, our body becomes dehydrated. To counteract this, our cells hold on to as much water as we can. This shows up as a red, swollen face.

Alcohol is also full of calories without very many beneficial nutrients. Depending on what you order, one drink could have a few hundred calories. That adds up quickly to extra pounds. For a slimmer face and healthier weight, limit your alcohol consumption.

Experts recommend no more than one drink per day for women and two drinks per day for men.

4. Exercise consistently

No weight loss plan is complete without an exercise component. Daily physical activity gets your heart rate up and burns calories to keep you feeling your best.

Adults should aim for 150 minutes of moderate to vigorous physical activity each week. While you could meet that number with one or two long sessions at the gym, it’s best to spread it out and be consistent.

Move for 30 minutes each day, in whatever way feels best for you. Whether it’s walking, dancing, or jogging, a consistent exercise schedule develops healthy habits. You’ll be more likely to see the results you want, like a slimmer face.

5. Lift weights

Many people make the common mistake of only doing cardio exercise to lose weight. Activities like running do indeed burn calories and keep your heart healthy. However, weight training has a more significant effect on your metabolism and fat loss.

Resistance training is key to building muscle, and muscle is a fat-burning machine. They burn more energy in the body than many other tissues, including fat. The more muscle you have, the more calories you burn naturally.

Weight lifting also boosts the metabolism long after you leave the gym. A 30-minute weight session will not burn as many calories as a 30-minute jog. But when you stop running, you stop burning calories. On the other hand, that weight session will elevate your metabolism to keep burning throughout the day.

If you’re new to weight, start with just your body weight. Gradually increase your weight training as you get stronger. Work with a trainer, if necessary, to make sure you are lifting with the correct form.

6. Try a lymphatic massage or facial roller

On days when you want to look your best, a lymphatic massage or facial roller could be an easy way to de-puff the face.

Facial rollers have gained popularity in recent years as a way to bring the spa home. The small T- or Y-shaped devices hold a ball or cylinder at the end that can be rolled along the contours of the face.

By stimulating the skin, promotes blood flow and helps lymph drainage. The lymphatic system is one of the ways that the body clears toxins and waste. The lymph nodes under the chin keep the face from looking swollen and puffy.

Rollers and massages both help the lymphatic system do its job more efficiently. As a result, you’re left with a firmer, slimmer looking face.

7. Do “face yoga”

Normal yoga helps weight loss and can build strength and muscle tone. “Face yoga” can have many of the same results for the face.

The concept is the same – perform and hold poses with your face to stretch and build your facial muscles. Facial aging and weight gain can be caused, in part, by loss of muscle tone. As you build those muscles back up, your face can look slimmer and more youthful.

Some common exercises could include blowing air out your lips or puffing your cheeks. Consistency is key so try to commit to doing these every day.

Keep in mind that the scientific evidence for this is still limited, but reviews are promising.

8. Stay hydrated

Staying hydrated is one of the most important things you can do to lose weight in your body and face.

Drinking water is key to decreasing caloric intake. Water with meals helps you feel satisfied and fight off hunger. This means you won’t be tempted to snack between meals. It has also been shown to boost your metabolism, so you burn more calories overall.

Choosing water over other sugary beverages makes a big difference as well. Swapping out a single sugary drink a day for water can save you almost 5000 calories per month.

Keep a water bottle with you during the day to stay hydrated.

9. Eat antioxidants to reduce inflammation

Inflammation can be a key contributor to face fat. When our bodies find something that they consider “foreign,” their first defense line is inflammation. It’s why an injury will swell up or why your face looks puffy during allergy season.

Sometimes it’s easy to tell what has caused the inflammation, and sometimes it’s not. Foods like sugar, refined carbs, and soft drinks can all cause inflammation. To prevent this, you can avoid these foods, but why not take it a step further.

On the other end of the spectrum are foods that actively fight inflammation. Foods like tomatoes, leafy greens, and nuts keep you looking and feeling your best. Try incorporating these into your diet to reduce any inflammation in your face.

10. Smile

A weight loss journey may be difficult, but don’t forget to smile!

Smiling, even when we may not feel like it, can actually improve our mood. The simple gesture causes a dopamine release in our brain. Dopamine is the chemical responsible for the feeling of happiness. You may be faking a smile, but your brain doesn’t know that.

Serotonin is also released when we smile. This hormone reduces stress and anxiety. High levels of stress have been linked to weight gain. It’s harder to lose weight when we feel stressed. By smiling and releasing these chemicals, you’re on your way to a slimmer face.

Everyone has “trouble areas” on their body. It can be extra frustrating when your face is one of them. Luckily, a few changes can eliminate extra fat on your face and keep you looking your best.

Just because you have a busy schedule doesn’t mean you can’t lose weight and eat healthier.

Dieting and exercise are hard work and can be time-consuming. Many women just don’t have the time to make drastic changes to their nutrition. Between work, family, and daily life, they’re lucky to get dinner on the table.

If this sounds like you, don’t be discouraged. There are small diet changes you can make to see big weight loss results.

1. Have smaller portions

Even if you change nothing else about your diet, smaller portions will make a big difference. Instead of two pieces of toast with breakfast, eat one. Eat half of your sandwich at lunch and save the rest for later.

Smaller portions mean fewer calories and less chance of overeating.

Sometimes we may think we need more food than we actually do. The smaller portion will likely still satisfy you.

2. Eat dark chocolate

That’s right, you can still enjoy chocolate! The key is to eat dark chocolate.

Dark chocolate is made with a higher portion of cocoa. This is full of antioxidants and healthy fats. Eating it can be beneficial for brain function and blood pressure. It also makes for a healthy sweet treat. Just make sure you’re consuming it in moderation.

3. Walk more often

You can’t lose weight by just sitting on the couch. Activity is a crucial part of the process.

That activity doesn’t have to be hours in the gym every day, though. Start by walking! Walking is a low-impact way to get your heart rate up and burn calories. It requires no fancy equipment or extreme fitness abilities.

4. Use cayenne pepper

Not only do peppers add flavor to food, but they are also full of healthy nutrients.

Cayenne pepper is one of the healthiest. The heat you feel when you eat this pepper actually raises your body temperature. This helps boost your metabolism to burn more calories. It also keeps you feeling fuller between meals.

Add cayenne pepper, fresh or dried, to turn up the heat on your weight loss.

5. Use low-calorie condiments

Condiments are a sneaky way that you may be consuming extra calories without even realizing. Many common condiments are full of sugar, fat, and sodium and are easy to use too much of.

Look for low-calorie condiment options. Oil and vinegar make a great salad dressing. Use mustard on your hamburger or hot dog. Dip your ships in salsa instead of queso. Make sure you’re reading labels to know exactly what is in your condiments.

6. Drink low-calorie beverages

Did you know that one 20 oz vanilla latte has over 300 calories?

It’s easy to overlook the things you drink when you’re thinking about nutrition, but they have a big effect on your weight. Sugary drinks add hundreds of calories to your diet each day and contribute to heart disease, diabetes, and cavities.

Water is the easiest and healthiest alternative. To add some flavor, drink a flavored seltzer water or infuse fruits. At the coffee shop, order coffee without the added syrups and flavors. Choose unsweetened tea when it’s available.

7. Eat more fiber

Fiber is a plant-based element of food that adds “bulk” to what you eat. This bulk aids in digestion and help you feel full after eating.

Studies suggest that even if you do nothing else, eating 30 grams of fiber each day is enough to promote weight loss. Incorporate foods like oats, lentils, berries, or popcorn to enjoy the weight loss benefits.

8. Cook at home

After a long day at work, its tempting to get dinner through a drive through window. If you want to maintain a healthy weight, though, it’s a better idea to cook meals at home.

Food from restaurants is tasty, but is often cooked with large amounts of fat and salt. Often, the portion size is much larger than what you should be consuming. Cooking at home gives you full control over what goes into your food and how much of it you eat. 

9. Snack on vegetables

It’s natural to get hungry between meals and snacking is not a bad thing. What matters is what you snack on.

Common process snacks like chips or sugary granola bars add calories without giving beneficial nutrients. They are likely to leave you still feeling hungry and searching for more.

Instead, pack fresh vegetables to snack on. Carrots give a satisfying crunch. Add peanut butter to celery to add some protein. Get in the habit of snacking healthier.

10. Practice mindful eating

Distracted eating is a major cause of weight gain.

Instead of scrolling through social media during meals, put down your phone. Turn off the television and enjoy what you are eating. Use all your senses and eat slowly to fully enjoy your food.

Mindful eating like this increases your satisfaction with the meal. More importantly, it gives your stomach time to send signals to your brain that you are full. All this makes weight loss more intuitive.

You may be busy, but make sure you’re prioritizing your health. These tips are easy to incorporate to get you on the right track.

Losing weight doesn’t mean killing yourself with flat or bland foods. Your weight-loss journey doesn’t have to be boring. There are tasty and healthy foods you can add to your diet and still promote your goal to reduce weight.

I’ve laid down 11 tasty foods that will spice up your meals and also help you lose weight fast.

1. Salmon

Salmon is a rich source of lean protein and healthy fats. Proteins take longer to digest thus keeping you satiated. When you’re full you’ll most likely eat less between meals.

Experts recommend 2-3 servings per week. A serving of farmed salmon fillet is close to 3.5oz which has 206 calories.

In addition to proteins, salmon are rich in vitamins, iron, calcium, and phosphorous.

2. Eggs

Eggs are quick and easy to make. They’re so versatile that you can have them as a meal or a snack. Whether scrambled, baked, boiled, poached, or fried, the choice is yours.

They’re super filling thanks to their high level of protein. This makes them perfect for a weight-loss diet ensemble.

The National Library of Medicine conducted a study on two groups of obese individuals. One group ate bagels for breakfast and the other group ate eggs at least 5 days a week for a period of 8weeks. The group that ate eggs for breakfast had 65% greater weight loss as compared to the other group.

You can add these delicious and healthy egg recipes to your diet plan.

3. Veggies

Having vegetables in your meals is a fast way to lose weight. They are high in fiber, low in carbs and calories. Their fiber content lowers hunger ratings. Through this, you’re able to limit calorie intake which will, in turn, help you lose weight.

They’re flavorful and healthy especially when prepared correctly. Here are some healthy vegetable recipes you can try.

Also, check out this video for additional vegetable recipes you make for weight loss.

4. Avocados

Avocados are among the healthiest and tasty fruits you can eat to reduce weight. They’re loaded with healthy fats, fiber, folic acid, and water.

Since they have high fiber content, avocados keep you full and satiated. This limits your food intake between meals which promotes your goal to lose weight fast.

5. Protein Shakes

Protein shakes are good for weight loss and preventing weight regain. Their high level of protein suppresses appetite by keeping you satiated.

Proteins also boost metabolism enabling your body to burn more calories at a faster rate.

These recipes will help you prepare tasty and healthy protein shakes for weight loss.

6. Soaked Oats

Soaked oats are super healthy and rich in proteins and fiber. These two nutrients increase satiety and keep you full. When you’re satiated, you’re able to eat less in a day which enables you to reduce weight fast.

Soaked oats are far healthier than cooked oats. They retain most of their nutrients that are otherwise lost when cooked. These nutrients nourish your body and promote your overall health.

You can try these tasty recipes for soaked oats.

7. Raspberries

These sweet fruits are high in fiber, vitamin C, and water. Often used as a dessert, raspberries are super filling thanks to their richness in fiber and water.

These nutrients aids in weight loss, fight aging, and also reduce risks of cancer and heart diseases.

You can relish your meals with these low-calorie raspberry recipes.

8. Sweet Potatoes

These delicious yams are high in fiber and vitamins. These also provide you with energy thus prolonging your workout-time.

Whether boiled or baked, sweet potatoes contain fibers that help in weight loss. There are also rich in vitamins and minerals that are good for your health.

9. Lean Meats

Lean meats, more so from grass-fed chicken and grass-fed beef, are high in protein, healthy fats, and low in calories. These healthy fats reduce inflammation that could hinder weight loss.

Their high level of protein promotes satiety that reduces food cravings. This enables you to reduce weight.

They also contain antioxidants that protect your cells from free radicals. These free radicals pose the risk of arthritis, cancer, and heart disease.

10. Asparagus

Asparagus are tasty and easy to add to your weight-loss diet. They’re low in calories and nutrient-dense. These nutrients include Vitamins A and K, folate, fiber, and potassium.

Besides helping you lose weight, asparagus lowers the risks of depression, heart diseases, stroke, and hypertension.

11. Apples

Just like any other fruit, apples are a healthy addition to your diet plan. Their high fiber and water content make them super filling and satiating.

You can always get creative and add them to your meals. Whether in salads, smoothies, or soups, their high fiber and water content will help you shed off excess weight.

Final Thought

Nutrient-wise, these tasty foods will enable you to lose weight and relish your meals. Still, take these foods in moderation, as excessive consumption would be bad for your health.

So you’ve decided to start a healthy diet and an exercise routine to get fit and slender. Great! 

However, you may find that even weeks after slaying away at the gym and resisting all those carbs, you’re still miles away from that dream flat stomach. 

Want to lose that lingering belly fat? Look no further – in this article, I’ll explain what you might have been overlooking in your weight loss journey. 

1. You’re doing too much exercise

Do you often feel like passing out after a work-out? Despite what you might have been told, more isn’t necessarily better when it comes to exercise. 

This is due to a little something called adrenaline fatigue. Basically, if you’re pushing your body to the limit every day, you’re also increasing your cortisol levels – which can lead to more belly fat. 

The solution? According to personal trainer Liz Letchford, making sure you’re picking the best routine for yourself instead of “throwing your body through every intense boot-camp as often as possible.” So, relax (more on that later).

2. You’re eating too little calories

“What?” you might ask yourself. “I was told to cut those out!” Yes, but not completely. 

Of course, you need to lower your calorie intake to lose weight – but not totally. According to nutritionist Adda Bjarnadottir, eating too few calories can cause a decrease in your metabolic rate.

 So, don’t obsess over numbers  – control your calorie intake and keep it in moderation. 

3. You’re too stressed out

Once again, – relax. Remember that darn cortisol? This stress hormone can be beneficial in dangerous situations, as it activates your built-in “fight or flight” response. 

However, it can be harmful if it circulates in your body for a long period of time. According to a 2018 study, higher longer-term cortisol levels are linked to abdominal obesity. 

So, before trying to burn belly fat through diet and exercise alone, make sure you’re taking good care of yourself mentally as well. 

4. You’re not drinking enough water

Besides being essential to your survival as a human being, water can also help you lose weight.

 Water not only rids your body of all its unnecessary waste but also helps you burn calories along the way. This is because water intake temporarily increases your body’s energy expenditure – and in turn, the number of calories burned while you’re resting. 

So, next time you’re feeling thirsty, keep it simple and reach for the tap.

5. Your salt and processed sugar intake is too high

Most Americans consume much more than the recommended levels of sugar and salt – and you maybe do as well. However, don’t be too quick to think the problem is as simple as ditching these two sworn enemies of weight loss. 

Most of the sugar and salt we’re consuming too much of is added to commercially packaged foods – around 80%, to be exact. 

So, besides holding off on salt and sugar at the dinner table, try avoiding processed foods and go for that recipe that you’ve always wanted to learn.

6. You’re mistaking healthy foods for low-calorie foods

When people think of calories, they often dream of greasy pizzas and delicious cakes. However, make no mistake – there are “healthy” foods whose calorie density is still considerably high. 

If you’re trying to lower your calorie intake, make sure to watch out for otherwise healthy foods like yogurt, guacamole, and raisins. In turn, opt for snacks that are both healthy and low-calorie, like carrots and hummus. 

7. You’re drinking your calories (alcohol and sweet drinks)

Speaking of calories, they’re not only on your plate – they might be in your glass too. 

If you’re looking to get rid of belly fat, maybe it’s time to drop the can. Most soda beverages are high in sugar and calories – Coca-Cola, for instance, contains around 12 calories an ounce.

 Alcoholic beverages aren’t off the hook either – there’s a reason why it’s called a “beer belly”! So if you’re looking for a drink, don’t forget the best option is always a glass of water.

8. You’re not eating enough protein

Another thing that might be keeping you from losing your belly fat might be your low protein intake. 

When it comes to weight loss, protein is your best friend – it can help boost your metabolic rate, help you eat fewer calories, and reduce your cravings.

 Also, it’s just good for you in general if you’re looking to increase your protein intake, stock up on foods like whole eggs, broccoli, and cottage cheese. 

9. You’re too sociable! (too many friends, too many occasions to eat out)

So, you’re a social butterfly – your phone is constantly buzzing with invitations to parties, hang-outs, and dinners. But, as unlikely as it seems, all these outings may be harming your weight-loss progress. How so? 

Well, social programs often involve eating out, and eating out usually involves breaking your diet rules, even if just for one, two, or three nights. However, don’t worry; you don’t have to stop seeing your friends altogether to get back on track. 

According to a 2013 study from the University of Illinois, people who order together tend to eat similarly. So, when you do treat yourself to a night out with your friends, try challenging them to eat healthily well!

10. You’re not asking for help

Embarking on a weight loss journey can be a very personal thing, but several studies have shown that teaming up and asking for help from those around you can actually improve your results. 

So, don’t be afraid to share your goals with your friends, your coworkers, your guy, and even your pooch. You may be surprised in finding they are doing the same, and you may even find a work-out buddy along the way!

Those are just a few reasons why you may not be seeing that stubborn belly fat go away. But the biggest might be one that can’t be fixed: time. 

You might get frustrated scrolling on social media and thinking everyone else is dropping ten pounds per week. But don’t worry; everyone is different, and everyone’s weight-loss process is as well. 

So, make sure you keep following all these rules, but, most importantly, be patient and kind to yourself. Keep going – you’ll get there!