Lose Weight and Fat Together

Technically by dropping fat you are indeed to lose weight. The fat cells are normally what are deposited in the troublesome areas: tummy, behind, thighs and upper arms. While fat cells are a necessary part of the human metabolism, they sometimes exist in excess, whereas needed muscle tissue is sometimes lacking.

The problem is, should the diet and exercise program focus solely on burning fat tissue or does it need to be more generally adaptive to losing pounds and inches? This question really depends on the goals of the participant. You should have the final say so on this matter.

In order to lose weight and fat together, it is necessary to set a plan that focuses on the needs of the individual as a whole package and not just a participant. This means a menu balanced diet regimen can be adapted to each person.

Of course it is necessary to do the research on what type of program will best suit your needs, but this can be done with the plethora of information that is readily available on the internet. Just put in a few important terms into GOOGLE and you have begun your quest.

If you are trying to lose weight in the form of fat, then key on fat-burning diets that specifically target those adipose tissue cells. You must remember to find a plan that also will cater to your fitness level, since the great majority of these programs have a cardiovascular portion.

That means those people who are already in great shape and are looking for that last five or ten pounds. This is not to say there aren't regimens for the rest of the population, just not to grab the first thing that you see. But the most important thing is to get moving now and do your homework.

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Loosing Weight

A few days ago, I have received an interesting email. The email is the article about “loosing weight”. Ok, just read it:

“The topic about loosing weight and diet is an interesting topic. It’s about how to keep oneself fit and fine. And there are many commercial advertisements shown on the television on how to lose weight. However, these advertisements basically try to focus on some equipment and convince the customers to buy them. They actually try to portray that their products are the best and by using it they are useful in loosing weight in just days. Actually they only want to sell the product and these equipments do not help in any great way.

Buying any gym related equipment which is shown in the TV or any miracle diet is not what it is shown to be. People do not get any result out of it. The only thing they lose is MONEY.

The best way to lose weight is to follow right diet plan and doing some exercises. The diet plan should have a balanced menu which contains protein, fat, vitamins, and low calories. About the exercise, there are many online exercises available which could be followed or even some CD packs available which contains some of the latest techniques on how to lose weight.

Loosing weight has many advantages. First of all, of course, you want to look good. You also will be free from all kinds of diseases. So everybody is trying to lose their weight than what they are.

Junk foods are very bad for health and increases fat very quickly. But, nowadays junk foods have become a favorite with young people and they are consuming it in a big way. That’s why people should take care about their diet as increasing of weight may lead to serious health problems.

This article is mainly trying to inspire the today's generation to be conscious about their health. By reading this article you will definitely understand the truth about loosing weight. In order to get something you definitely have to lose something. To look slim you have to sacrifice some tasty food and follow some exercises or do walking or jogging everyday in the morning. This is only the truth of loosing weight and staying fit. People who have followed this have gained in the long run.”


This article is very interesting for me. Ok, if you also have a good article about weight loss, just send it to me and I will share it at this blog. You can send your article at right_diet@yahoo.com

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Speed Up your Metabolism

The key to a successful weight loss is speed up your metabolism. But what exactly the metabolism is? Well, metabolism is the process of burning calories in your body which happens naturally - including while you are sleeping.

If you speed up your metabolism, lose around 1 – 2 pounds per week is really possible...

Different with other diet program that would promise you remedies when actually you just end up disappointed, speed up your metabolic rate are better to give you the long-term result. A permanent weight loss may be achieved through increasing metabolism and this process provides different benefits.

Well, you don’t need to avoid your favorite food (except your favorite food is junk food, you should avoid this kind of food.). You only need not spend so much time just preparing the healthy meals that full of protein. Protein intake stabilizes the amount of insulin in the bloodstream. It will give you a benefit in speed up your metabolism. You also can see the list of the food that increase metabolism at my previous post.

Exercise the first suggestion for losing weight that your diet consultant will give you, because exercise can increase your metabolism process. And the best exercise for losing weight must be the activities that really suitable and effective for your body type. If you really hate to go to gym, just move more often. You only need walking around 30 minutes a day.

The other thing you should do is sleep 8 hours. Yes, this is the simple thing, but if you sleep less than 8 hours a day, you only make your metabolism slower. You should have enough sleep to feel revived after every “wake up”.

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Fat Loss Method

As the diet consultant, I also suggest to find the best exercise for losing weight. Then you will speed up your metabolism and help you in losing weight quickly. But the best exercise for losing weight is not enough.

OK, let’s make the simulation. Usually, you consume 2500 calories a day. But today you decide to eat more, because the invitation from your friends to go to good restaurant. Now here the problem, after count your calorie intake, today you consume 3200 calories. If you don’t want the other 700 calories save as the fat, you need to burn it all. The only way is do the exercise, right? But how about you don’t have a time to do exercise?

That’s why you need to move more often. This is also the problem, let’s say you decide to walking. Walk 30 minutes help you to burn 150 calories. If you want to burn 700 calories you need walk around 2 hours. Can? Many of my client answer they can’t. Don’t worry, every problem have a solution.

In this case you need a simple solution. You need the food that increase metabolism.

You can see that the food that increase metabolism is not the supplement, also the food that dangerous your body. Yes, just the simple food. If you consume this food you will be able to speed up your metabolism. Increase your metabolism in the highest to burn more calories.

Eating the food that increase metabolism is the one of the fat loss method. The fat loss method is the simple ways which allow you to speed up your metabolism. A simple ways like eating but losing weight, shift the calorie, and many more. So, stay at my blog and I will tell you all that simple ways for losing weight.

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Stay Motivated in Losing Weight

In losing weight the important thing is not about the healthy, how fast you can lose it, or the other. The important thing in losing weight is stay motivated. Ok, here the steps:

1. To keep you focus in reach your weight loss goals, the first thing you should do before set your goals is make a list ‘why you want to lose weight’. Read it every morning when you wake up at the morning. Put it at the place that you can get it easily. Also stick it in your freezer!

2. Now, make your weight loss goals. How much do you want to lose? Hmm, let’s say you want to lose 150 pounds. The important is to make it realistic. The normally is 2 pounds a week, then if you want to lose 80 pounds, you need 40 weeks (+10 months). Ok, maybe you think that is too long, but you should know that is permanent. Rather than you join a diet program that promise you losing weight quickly, but you will regain your weight back. (I suggest calorie shifting diet to help you lose weight quickly, healthy, safe, and permanent).

3. You need to make yourself better. If you have a problem just consult it with your doctor or diet consultant, and also your family. If you can’t avoid the junk food, read my article about Eat Fast food? Why not? You can see that all problems have a solution, so make yourself better, consult your problem with the expert.

You also can consult your weight loss problems with the people that already success in losing weight. Read the article/success story of these people and you will get high motivation in losing weight.

The conclusion is the important for losing weight is stay motivated. Keep yourself motivated, and you will be able lose weight, even it’s take a long time, make sure that it’s a permanent weight!

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Walking & Losing Weight

Need the suggestion for losing weight? Of course, exercise. Exercise will help you to speed up your metabolism which increase your fat burn process and help you for losing weight quickly. But, do you know the best exercise for losing weight?

The best exercise for losing weight is “activities with long duration, but don’t require a big energy”. Not like a weight lifting or treadmill. These kinds of exercise will burn your protein that taken from your muscle. When you do this exercise, you will quickly lose the energy, and your body must to supply the reserve immediately. And to get the reserve immediately, your body will get it from the protein not the fat. (Your body can’t get it from the fat because many process to change the fat into energy, but your body need it as soon as possible because of your activity. The only way is protein from your muscle).

Now the activities with long duration but don’t need a big energy is walking. Walking will not lose your energy quickly and your body had a time to prepare the fat into energy. After 30 minutes, your body begin to use the fat as the energy. And here the reason why should walk regularly:
1. Walking help you to burn more calories, increase your metabolic rate, and fat burn.
2. Walking avoid you from heart attack.
3. Walking avoid you from osteoporosis.
4. Walking is the safety, effective, and enjoyable.
5. Well, walking is FREE of charge!

So, walking regularly from today!

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Eating but Losing Weight

There are many people believe the only way in losing weight is reduce the food intake or skip the meals. This is completely wrong. Cutting your food intake is not the key to permanent weight loss. Well, cutting your food intake will make your body to go into starvation mode. It means your body only burn fewer calories and experiences extreme hunger pangs.

And the solution is eat more. Split your big meals into 5 small and healthy meals a day will really help you. Eating 5 meals a day will boost your metabolic process and burn more calories all day long. The important is eat it frequently, If you wait too long for a meal, by the time the food comes, you will be starving and will not be able to control yourself. Eating smaller meals more often helps keep you full, and lets you be in control.

Eating smaller meals has three major advantages:
1. Once you begin to eat more often, you won't feel hungry at odd times. When you do not feel hungry, there is no reason behind eating junk foods!
2. Once you begin to eat more often, your body will keep your metabolic rate high at all times!
3. Once you begin to eat more often, your blood sugar levels won't spike up to abnormal levels. Therefore eating small meals is also good for diabetics!

Now you can see, eating small and frequent meals has many advantages! If you follow the instructions, you will soon get on your way to permanent weight loss!

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Need an Advice

Ok, If you need a suggestion, you can ask about everything about dieting… Don't worry, free of charge. You can send your questions via email, here my email address: right_diet@yahoo.com. I’ll try my best to answer your question.

P.S: If you have an interesting questions, I will post it at my blog ^_^ (of course with your agreement)

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Fat Burn Secret

If you looking for the fat burn secret, you are in the right place. The important thing of the fat burning process is your metabolism. You should know how your metabolism work. The other thing you should do is boost your metabolism. Ok, here the fat burn secret:

1. Eat all your meals! If you skip your meal, your metabolism will not work well, also impact to your fat burn. That’s why the people that skip their meals never lose any pounds. Do you like that?

2. Don’t below than 1500 calories (well, actually the minimum calorie requirement for our body is 1200 calories). If you only eat fewer calories, you will not able to burn fat fast!

3. Move more often! Find the activities that can help you to move more often. Walking, biking, gardening, swimming, and even follow the dancing class will also help you in burning fat (read my article about The effective exercise in Losing Weight)

Here the important part of fat burn secret;
4. Eat more often! If you see the number 1 and 2, you can see that I never suggest my client to follow the crash diet. Eat more often means you should eat frequently. Split your big meals into 5-6 meals a day. Yup, of course you need to eat the right and healthy food. (Read my post How to eat in Losing Weight).

I remember about my client who following these tips, she able to lose 30 pounds in around 4 months. I’m sure if you follow these tips, you also will be able to lose more fat. Look, this is the important thing you should know, many diet programs out there promise you same thing, that is lose weight fast! You must know is that program helps you lose weight permanently? But this fat burn secret is the permanent weight loss!

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Food that Increase Metabolism

Talk about losing weight, it’s have a relation with your metabolism. If you have a high metabolism, you will be able to have a high fat burn process. The best ways in increase your metabolism is exercise regularly. Not the right exercise, you also need to eat the right food, then you will be able to lose weight fast. And here the list of the food that increase metabolism:

1. Water
Looking for the best weight loss supplement? The answer is water. Water will help you clean the toxin inside your body, that’s why your metabolism will work well. Increase your metabolism is simple. Make you drink 8 glasses of water a day.

2. Green Tea
There are many research already proof that green tea will boost your metabolism and help you in losing weight. So, change your tea or coffee into Green Tea.

3. Fruit, especially an Apple
Apple contains high fiber that will help you feel full longer and eat less. Eat the apple at the snack time.

4. Oatmeal
Oatmeal will provide you the energy that you need to do all your activities. Eat it as the breakfast. It will give back the nutrient to your body after sleep 8 hours without nutrient.

5. Hot Peppers
Hot peppers will stimulate your body to release more stress hormones, which speeds up your metabolism and causes you to burn more calories.

All of the food is the healthy food. As you can see that you don’t need any pills or supplements to increase your metabolism. Eat the healthy food and exercise regularly will help you to increase your metabolism and last, weight loss.

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Ready for Losing Weight?

If you are overweight, you have probably heard these things countless times, either from friends or doctors: If you don't lose weight, you will get afflicted with several killer diseases such as diabetes, high cholesterol level, high blood pressure, heart diseases, sleep apnea, etc. Now if you decide to start dieting, you must be sure that you are ready.

Losing weight like a challenge, you need a commitment to reach your goal. Are ready? Here the several questions that will help you to make sure are you ready or not?

1. Are you have motivation to change your meals and do more exercise?
Your successful weight loss depending on your motivation that want to change or not.

2. Do you have problem that stopping your commitment in losing weight?
A problem like financial or stress. If you have a problem that can stop you, you should finish it first, then you can start your weight loss program.

3. Do believe that you need a time to have a permanent ideal weight?
There are many diet programs that offer you losing weight fast. You should ask the other customers first before join it, ask are they regain their weight again? A permanent weight loss need a time, it’s safely, healthy and effective for long term.

4. Do you have a supporter?
A family or friends that will help or keep motivate you in your weight loss program. More better if you have a supporter that also will accompany you in diet.

5. Are you sure you can change your eat pattern?
You need to change what you eat, what time you eat, etc. This is the important part of your diet.

6. Exercise?
Increase your activities level is very important in losing weight, that’s why you need exercise.

7. Do you believe that have an ideal weight is a long term commitment?
This is the repetition of number 3. To reach your ideal weight, you need a long term commitment. Make sure you have it.

If you can answer all the questions, you are ready for diet. Another tip that I can give you is “do diet as a lifestyle”, I always tell this to all my clients. Enjoy your diet like a part of lifestyle, then you will be easier in gaining your ideal weight.

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Diet Diary

If you always follow my blog, I always write “use the diet diary”. Ok, but what is the diet diary? You need to analyze about the food you eat and the activities you do in order to lose weight. And to help you analyze it, you need a notebook or diet diary.

And the function of this diet diary is:
- You will know what you have eat and the activities you done in order to lose weight
- Help you to analyze what the right food to eat and wrong food to avoid
- Help you to analyze what make eat more than you should
- Help you to analyze what the best activities to burn more calories
- etc.

Ok, then how to use the diet diary? Check it out:
1. First page, write about your goal. Your ideal weight (use BMI to check your ideal weight), how much you want to lose at this week, month…
2. Second page, “Weight Loss Graph” (we will talk about it later)
2. Write all the food, beverage, and the snack that you eat each day.
3. Write the activities you have done each day. Your target is burn 300 calories each day.
4. Analyze it every night!
5. At the end of the weekend, time to weight. How many pound you lose or gain.
6. Then move it at the Weight Loss Graph you have made. You will see that if the graph will go down… means you lose pounds. If go up… well, analyze it again, what make you gain weight.

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The Right Diet

There are many reasons for people doing diet. But, no matter what the reason, if you want to losing weight, you should see the rule of the right diet. When you have the wrong idea about diet, you will not care anything again, include your health.

I always meet the people who skip or reduce their meal in order to lose weight. Well, it’s completely wrong idea. If they keep doing that, they will not able to lose weight. When they skip or reduce their meal, they only make their metabolism work slowly. They will feel sick, because they not get enough nutrients.

The important is eat before you hungry. Your brain can’t control assumption of the food you eat. So don’t make your stomach hungry, because it only made you eat more than you should. Eat normally at lunch, because you need more energy in afternoon than the night.

About the food you need to eat? Well, you only need to avoid one thing, yes, that is junk food. And the fat? You should eat it. Well, many people believe that with avoid the fat they will be able to lose weight. The truth is you need to eat fat to figure your metabolic rate. You need to eat fat. like eat salmon and tuna.

You also need to eat fiber. Fiber will help you to keep you more satisfied. Eat the fruits with fiber that don’t have many sugar or not too sweet, like an apple, strawberry, banana, orange, etc.

Now you can see that the diet is about the eating system. You can see my previous post about the ways to eat that will you lose weight fast.

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3 Reason you are overweight

If you asking the reason why you still overweight, there are many reasons. But wrong diet always be the number one reason. But there are another reasons why you still overweight, check it:

1. Wrong Attitude & Behavior
If you want to lose weight and keep it off, your attitude and self-image must change. That means changing both your behavior and the expectations you have of yourself. This may be the most difficult part, since being fat tends to become the lens through which overweight people view themselves. If you have the wrong mentality, you are probably overweight and will most likely stay that way. Change your mind, change your attitude and you will be able to change your life, include in losing weight.

2. Wrong eating habits
You are overweight because consume more calories than you needed/burn. You should know how to eat in losing weight. Never skip your meals - especially breakfast. Breakfast is the most important meal of the day. Breakfast gives our metabolism a jump start. Drinking water is also vital to any healthy diet and weight loss effort. The experts recommend drinking at least 8 glasses every day.

3. Lack of exercise
Exercise is one of the best ways to help you in burn more calories. You should combine regular workouts with a healthy diet and do both consistently, you will no longer be afraid about gain weight. They will be gone before you know it!

After know the reason, correct it then you will be able to lose weight quickly.

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Diet as a Lifestyle

I always told to my client “Make your diet as a lifestyle, not a pressure”. But what it’s mean? Well, read this article and you will be able enjoy your diet.

Before we start I want to make sure one thing, if you “skip or reduce your meals”, you only turn your body into ‘starvation’ mode. If you activate this mechanism, you make your body think that you’re in wild, can’t get any food to eat, you are in danger of famine.

Then your body will respond it by lowering your metabolic rate (the rate your body burns fuel). If this keep happen, your body drops the metabolic rate down even further by using its own precious muscle tissue for fuel. It will do all it can to hold on to its fat stores, chewing into your muscle tissue instead which damages your health long term. You will be simply will not get successful weight loss.

You will not know the level is that will trigger this 'survival mode' so always to stay above the World Health Organizations bottom level starvation diet of 2100 calories for men and 1800 for women.

If you ask all diet consultants, the best way in losing weight is “EXERCISE”. Well, there are many people hate the exercise… at first I also hate it. But I know that it’s really important for my health. Do the exercise then you will be able to boost your metabolism to help you in losing weight. Get the healthy and slimmer body.

Then you need to split your big meals into 5-6 small meals, eat it every 3-4 hours each one. The purpose is to keep your body stay full until the next eat time coming. Eat your meals with the different calorie of values (read this).

It will change your way in losing weight and make it permanent. That’s why I called it “lifestyle”, help you in permanent weight loss, not just some fad or 'diet' you go on and off and never works anyway. This ways will give you ideal body - try it and see for yourself.

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Right exercise for Obese person

With the excess fat in their body, obese people should do some activities that can help them in burn their fat. Exercise is the first suggestion in losing weight. The main idea of exercise is to increase the heart rate for a period of time. For an extremely obese person, an inflated heart rate is not that hard to achieve.

The first thing to do is “Stay Away From the Gym”. Sound strange? Well, there is good reason. You should know that gyms are made for thin and athletic people. Ab machines usually have a maximum weight of 250 pounds. Treadmills are created for people who are of “average” weight and weight benches are too narrow for an extremely overweight body. Also, the added weight makes traditional cardio difficult, but there are ways to integrate exercise without causing injury.

Yes, just because I say to stay away from the gym does not mean you can stay away from exercise. Swimming, walking, biking and dancing are fantastic ways to raise the heart rate and they tend to be fun. Fun and exercise need to be the best of friends for anyone to stay on track. If you are having difficulties walking for long periods of time, try sitting in a chair with a straight back and lifting your arms over your head then back to your sides. Repeat this motion and your heart rate will increase.

Life as an overweight person is a difficult struggle that should include exercise whenever possible. For obese person, exercise is the key to the healthy weight loss. Try the exercise program that suitable for you and you can enjoy it. You will be happy you did!

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Protein for losing weight

There are many ways in losing weight. But the important things you need to know are your body's protein requirements. Protein is very important in losing weight because it will help you to build and maintain lean muscle. If you don’t have enough protein in your diet, you will not able in build your ideal body shape. Protein will also help you to control your appetite, making weight loss easier! If you don't eat enough protein, you will feel fatigue, moodiness, depression, poor memory, and poor sleep. You will find yourself out of shape and overweight. The other thing that will happen of you don’t enough protein is your body will steal protein from your muscles, organs and the heart! Your metabolic process work slowly and increased risk for a variety of diseases. But you should be careful in consuming protein. You can find protein in red meat, chicken, turkey, fish and cheese. If you tried to eat all the protein your body required by eating meats (and many cheeses), you would be consuming too many calories. Protein in these forms often comes with extra fat, means unwanted calories. This would work counter to your weight loss goals so we should go carefully with these forms of protein.

Soy protein is the highest quality plant protein available. It is a great source for the amino acids your body needs as well as the antioxidants that help maintain healthy cells. Soy protein does not have the high fat calories, and is long acting and slowly metabolized (helping you to keep feeling full). Some high-protein, low calorie drinks can help meet these protein needs as well as being an enjoyable food source.

You should find out your personal lean body mass for know how much your protein requirement for healthy weight loss. The general rule for healthy weight loss is 1 gram of protein for every pound of lean body mass. If you weigh 100 pounds, then your maximum level of protein would be 100 grams.

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Basic of effective weight loss

Whatever diet program you choose, you still need to follow the basics of dieting, then you will be able to lose weight easily and permanent. I will tell you about three basics of effective weight loss.

1. Metabolism is the key in losing weight
Keep in mind that you need high metabolism to help you in burning fat. If you have high metabolism, you will be able lose a lot of weight even while at rest; on the other hand, if you have low metabolism, then you should find ways to increases it. One way of speeding up your metabolism is the right eating system, eat the right food at the right time. (Hint: visit this site for more information)

2. Exercises are a must
You should exercise regularly and never skip even a single workout session! If you are afraid of high intensity exercises such as cardio and resistance training, you can start with lighter aerobics. Aerobics will help you burn more fat as cardio. If you cannot do exercises at all, regular walking alone will help you in burning fat.

3. Don't lose it too quickly
I know that you want to lose your weight quickly and fit yourself into one of your old jeans or bikinis, but you should never attempt to lose weight too fast. Ideally you should lose no more than 1 or 2 pounds per week. If you lose more than that then it can affect your health negatively. If you think you are losing weight too fast, you should immediately see a doctor or diet consultant.

Bonus: 4. Work harder for obese people
For obese people need to work harder than others in order to lose weight. This doesn't mean that you cannot lose weight at all; but you shouldn't expect yourself to become ultra slim like others as soon as possible.

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Losing Weight with Stairs??

Well, it’s not about popular diet program. It’s just a way to do exercise. Many people have a wrong idea with “exercise” in losing weight. They believe that with doing more exercise they will gain their ideal weight as soon as possible, that’s why the go to for jogging every morning, go to gym every day… Well, I’m going to tell you that all are wrong! Exercise in losing weight means increase your heart rate (read my previous post: The effective exercise in losing weight). That’s my only move more often already help you in losing weight.

You don’t need to do extreme exercise, you just need simple thing to make you move more often, like walking more than 30 minutes a day. But how about you are always in home? Especially for housewife. We will use the stairs in your house to help you. You only need 20 minutes of your unoccupied time, better than sit and watch television, right?

First, step with the left foot first when you climbing stairs. Swing your hand while you step up and down. Set your swings order to elbow in line with the shoulders.You can combine it with the jump or run. While running pass up one stair and then down again. That is the left foot, now do it with the other foot. Then, for cooling, place the right heel on the first rung. Align legs with the body to bend forward, hold for a few moments.

You can also try cycling for 20 minutes, quick way for 20 minutes, jump rope for 5 minutes, and up and down stairs for 15 minutes. Or could also make the walk as the day-to-day routines, 6,000 steps can burn 300 calories.

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The effective Exercise in Losing Weight

Exercise is the best way in losing weight. You can gain your ideal as soon as possible with the right exercise. But there are many people still have a wrong idea about exercise, they wake up earlier jogging every day or go to gym every day. Well, for them maybe it just plain exercise, but for me, that is extreme exercise. If you one of them, I will ask one question for you, ”Did you lose any pounds with it?”. Some of you maybe said YES, but I’m sure after a few days you gain any pounds again, right?

You should know that these kinds of exercise will not burn any fat… These kinds of exercise burn the protein from your muscle. When you do this exercise, you will quickly lose the energy, and your body must to supply the reserve immediately. And to get the reserve immediately, your body will get it from the protein not the fat.



Your body can’t get from the fat because there are many process for change the fat become energy, but your body need it as soon as possible because of your activity. The only way is get it protein.

The fact is simple exercise with the long duration already enough for effective fat burn. I always said it move more often. That’s why I always suggest to my client for walking more than 30 minutes a day. Walking will not lose your energy quickly and your body have a time to prepare the fat into energy. After 30 minutes, your body begin to use the fat as the energy. I think 30 minutes walking is not extreme, right?

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