If you’re a passionate food lover who hates to exercise - you will definitely love the weight loss tips I've collected on this page.
Let's jump right into it.
Weight loss and exercise
From angrily clicking your mouse to jumping into every new fitness trend that comes along (like those Mommy and Me Classes) exercise can be one of the top weapons in your calorie-burning arsenal.
Or, at least that's what you've been trained to believe - by countless weight loss experts and fitness enthusiasts, who keep their bodies in shape through hours and hours of strenuous exercise.
But what if I told you - no, what if I could prove it to you - that unless you first learn how to bring your eating habits under control, exercise can make it even harder for you to lose weight (than if you didn't exercise at all)?
Exercise can also put a lot of stress on your body, and could lead to some nasty injuries - especially if you've been inactive for a long time. I was once obese - so I can give you some first-hand advice on how to start exercising for weight loss if you've got a "ton" of weight to lose or if you're extremely out of shape.
Maybe you got the feeling like I'm "against" exercising for weight loss (because I said some negative stuff about exercise) - but that couldn't be farther from the truth. Exercise can actually be a great way to boost your weight loss results - I just want you to be smart about it.
One of the best ways to do that - especially if you're not already in great shape - is to exercise at your "optimum" heart rate - so you can safely burn off as much body fat as possible.
With countless options available - most people decide between some form of cardio exercise and weight listing (or do a combination of both). If you want to exercise in way that will help you lose as much weight as possible - you can read more about whether or not cardio beats weight lifting in its ability to burn off body fat.
Oh, and if you've heard weight lifting can give you a calorie-burning advantage because you'll put on more muscle mass - then you'll definitely want to know just how many calories muscle tissue actually burns. And since we're already into weight loss myths about exercise - here's another one for you - can you use exercise to specifically target your belly fat (or any other area of your body)?
What about more specific forms of exercise - how well do they fare in the weight loss department?
- One of the most underused forms of exercise would be - walking. That's mostly because people feel like walking can't really do much to help them lose those extra pounds. Now this might surprise you - but science has proven the exact opposite to be true when it comes to "just" walking for weight loss.
- Swimming is - just like walking - one of the "low-impact" forms of exercise (meaning that the risks of injury are incredibly low). If you're interested, you can read more about how to use swimming for maximum weight loss results.
- Want an even more effective, yet high-safety form of exercise? Then find out more about how much weight can working out on an elliptical machine help you lose.
- Running - especially when done only with weight loss in mind - can be pretty tricky. Under wrong circumstances, running will not only fail to help you lose weight...but you could actually gain a couple of pounds because of it.
You know how they say - and I couldn't agree more - the best type of exercise is the one you actually do. That being said, here's one of the most important factors of success on just about any kind of an exercise program.
Here's a couple more tips you can use to start building your new lifelong habit of exercise right away - and if you're not convinced by the power of starting out small, just take a look at how much weight can even a single minute of daily exercise help you lose.
Weight loss diets
Let's kick things off with a couple of little-known tips on dieting for weight loss.
Countless weight loss diets promise quick, even overnight weight loss results - and the funny thing is - most of them can actually deliver. But just because the number on the scale dropped by a couple of pounds doesn’t mean you've actually lost much body fat - if any at all. Take a look at why the rapid weight loss diets seem to work so incredibly well - at least on the surface.
Many people wish they could freely enjoy all that deliciousness - but as soon as they started gaining a bit too much weight - they'd simply diet that extra body fat away. I have also found some evidence that suggests permanent weight loss might not really be necessary, and could even be downright unnatural. At least in theory, unrestricted enjoyment of food - followed by periods of weight loss dieting - could work. But you really need to know what you're doing before you decide to adopt weight loss dieting a lifestyle choice.
People place way too much importance on choosing the right diet - the one that would finally work for them. If you're one of those people - then you might want to read more about why finding the "right" weight loss diet might not be the key to weight loss success.
While the choice of your weight loss diet definitely isn't the most important factor that will "make or break" your weight loss efforts - choosing the right diet can still make things a lot easier. Here's 3 tips you can use to choose the best weight loss program for yourself.
While everybody agrees that fruits are healthy, they still have a bad reputation in the weight loss circles. So if you're considering going on a fruit diet to lose some weight - but you're also concerned about what all that fruit sugar will do to your body, then you definitely need to read this: Can a fruit diet actually be effective for weight loss?
Raw food diets
Raw foods have been gaining a lot of attention lately - pretty much like superfoods. When it comes to weight loss, you need to know not all raw food diets are created equal - some of them could easily make you gain weight. Read more about what kind of a raw food diet can actually help you lose weight.
Juice diets are mostly used as "detox" diets or cleanses - and while that's usually not the primary purpose, juice diets can help you lose a lot of weight (and they can do it pretty fast). However, before jumping head-first into some green/fruit juice diet, you might want to take a look at the 3 biggest problems of doing a juice diet for weight loss.
Low-glycemic index diets
The low-glycemic index diets basically prevent your blood sugar from spiking - which should prevent that sugar to end up in your body fat stores. In theory, a lot of things sound great, but are low-glycemic diets actually more effective for weight loss? If you decide to go down the low-glycemic road, you'll need to know what exactly is glycemic index and its healthy ranges, plus, you'll need to learn how to determine the glycemic index of the foods you intend to eat.
Cabbage soup diet
The cabbage soup diet is one of the rare few diets that allow you to eat as much as you care for. The problem is - your entire menu will be made up of a single recipe - cabbage soup. If you can eat cabbage soup day in and day out (with a few minor exceptions), then you might want to know what weight loss results can realistically be expected on the cabbage soup diet?
I wish I could say it gets weirder than that - but it doesn’t - at least not to my knowledge. The idea of having a "friendly" parasite inside your body that helps you digest all those extra calories feels bizarre to say the least. And it really begs the question - is the tapeworm diet even a real weight loss thing?
HCG is a hormone that is produced in the female body - only during pregnancy. Now, if you're wondering what on earth does this hormone have to do with weight loss - then believe me, you're just confused as I am. But still, the HCG weight loss diet has become so popular, that even some scientific research has been done on it. So go here to read more about how effective the HCG diet can be for weight loss?
Weight loss foods
One of the biggest problems I noticed - after a couple of years in the weight loss industry - is that people are simply asking "Does this work for weight loss?" When in fact, they should be asking the most widely unanswered question of the weight loss industry.
Here's a list of foods you need to eat (or stop eating) to get the best possible weight loss results. From superfoods to oils, from artificial sweeteners to salt - find out how big of an impact your diet has on your weight loss efforts.
I have already taken some heat because I'm not praising chia seeds to the skies - both for health and weight loss. And I'm not saying chia seeds are unhealthy - just when it comes to weight loss...they're not really that awesome...just take a look at these 5 reasons why chia seeds won't help you lose weight.
Flaxseed - so incredibly full of fiber - and fiber has been proven to help your digestion, plus it will help you feel full and satisfied longer. On top of that, flaxseed contains nothing but healthy fats. The only problem with all these benefits - does all that flaxseed "healthiness" translate into actual weight loss?
Flaxseed oil is basically flaxseed stripped of any fiber. With the benefit of fiber out of the window - there's still plenty of healthy fats to go around, right? Read all about how smart it is to include flaxseed oil in your diet - when you're trying to lose some weight.
With all those calories (in a form of sugar) bee pollen contains - it makes no sense why some experts would recommend bee pollen for weight loss. Find out what science has to say about this - is bee pollen just another weight loss scam or does it actually have some weight loss potential?
Coconut water has been gaining in popularity lately - both as a sports drink and as a "weight loss friendly" drink - even some big celebrities have put their names behind the benefits of coconut water. But all hype aside - coconut water can be a double-edged sword when it comes to weight loss
You've heard coconut oil can be a much a healthier alternative to your standard cooking oil - but does "healthier" include putting on a bit less body fat? Read all about whether or not including coconut oil in your diet can actually help you lose some weight.
Should you include watermelon as a part of a healthy weight loss regime - or will all that fruit sugar work against your weight loss efforts. Here's everything you need to know about how to use watermelons for weight loss in a smart way.
The information on fruits can be quite confusing - how can they be so healthy, if almost all of the calories they contain comes from simple sugars - the worst kind when it comes to weight loss. Well, just like all sugars, not all fruits are created equal - go here to find out which fruits will help you lose weight - and which won't.
On paper - artificial sweeteners will sweeten up your favorite foods or drinks - without adding a single calorie to them. What's not to love, right? Well, you'd be surprised to learn what science has to say about using artificial sweeteners for weight loss.
Salt is a huge part of our diets - whether we add any extra salt to our meals or not. On average, people consume way more salt than what they're supposed to - which can cause some health problems and also make us put on more weight than necessary. Read all about how salt (sodium) can work against your weight loss efforts and take a look at my personal experiment just how much weight you can lose if you start consuming less salt.
Proteins, carbs and fats
Proteins, carbohydrates and fats - the macronutrients - are the three major components of our diets. Each of the three macronutrients has a different effect on weight loss - while fats and carbohydrates (especially simple sugars) aren't really doing us any favors, proteins can provide us with a small weight loss "boost". Here's a list of top 10 high protein foods that can help you lose some weight - and if you're into protein shakes - then find out what's the best protein powder to use for weight loss.
Weight loss pills and supplements
Here's a list of the most popular weight loss supplements - the ones with the highest weight loss potential are listed on top - especially if they have actually been researched by science.
And when I say science, I mean truly independent scientific research - not some "backdoor" studies, sponsored by some profit-hungry weight loss pills manufacturer.
Caffeine is one of the most widely used weight loss supplements - even though millions of people worldwide are consuming it on a daily basis for other reasons. Caffeine acts as a diuretic - which means it can help you get rid of some that extra water weight + caffeine has been proven to be able to help you burn off some of that stubborn body fat. But since caffeine is classified as an addictive substance (a drug, if you will), the question is - is it really smart to rely on caffeine for weight loss?
Green tea is another one of the rare few weight loss supplements that have actually been proven to work - by independent scientific research. Just don't expect any weight loss miracles, because green tea can only help you burn off a limited amount of extra calories per day. On top of that, green tea contains caffeine and I stumbled upon some evidence that green tea could actually damage your liver. Is drinking green tea for weight loss even worth it?
Green coffee bean extract
Green coffee beans are nothing but regular coffee beans in their raw state (they haven't been roasted yet). In their natural state those beans contain an ingredient called CGA, which has been proven to be effective for weight loss. The green coffee bean extract has the added benefit of containing zero caffeine - which leaves only one question left unanswered - how much weight can green coffee bean extract actually help you lose?
Did you ever wonder about the "industrial strength" weight loss pills - the prescription drugs? It has been more than a decade since last weight loss drug was approved by FDA - because it actually is incredibly hard to create a "safe" weight loss pill that actually works - but now a new player has finally entered the weight loss market. If you're considering take a look at whether or not you pass these strict criteria for adding Belviq to your weight loss arsenal - or your doctor won't be able to write you a prescription.
In one of my weight loss experiments, I have personally proven that diuretics can actually help you lose a lot of weight pretty quickly - no, make that incredibly fast. The problem is - you'll definitely be losing the "wrong" kind of weight + you'll be taking on some pretty serious health risks (if the weight loss is taken to extremes). All this begs the question - even though they actually work, is using diuretics for weight loss really worth the trouble?
Even though it has never been proven that it can help you lose a single pound of weight - B12 is one of those supplements that have received a lot of attention in the weight loss circles. To make matters worse...a widespread rumor has it that for B12 to work, you need to inject yourself with it directly. So take a look at what science has to say about how B12 needs to be taken and whether or not it can actually help you lose some weight.
Wouldn't it be nice if you could eat loads of fattening junk - and simply use a "fat blocker" to prevent all those calories from entering your body fat stores? Chitosan is one of the most popular weight loss supplements that can - when taken with your meals - supposedly prevent the fats in your food from ever entering your bloodstream. In theory it sounds great - but can chitosan actually give you some real-life weight loss results?
Very few weight loss supplements have beaten acai berries in popularity - a huge weight loss marketing machine was built just around acai berries. But just like with any other weight loss supplement - the question is - can acai berries actually help you lose weightor are they just another extremely profitable weight loss myth?
Apple cider vinegar
Apple cider vinegar is another weight loss "supplement" that's known all over the world - even a couple of popular weight loss diets will require of you to consume apple cider vinegar. I turned to science to get some answers to the omnipresent question - can apple cider vinegar actually help you lose some of that stubborn body fat?
Oolong tea contains caffeine - which has been proven to help you burn some extra calories - and compounds known as "polyphenols". If you're willing to accept a few risks to your health - caffeine is a drug after all - oolong tea actually might be able to help you lose some weight. Take a look at what science has to say about just how much weight oolong tea can help you lose.
Carnitine (also known as L-carnitine) is used by bodybuilders in the "cutting phase" - where they try to get rid of as much body fat as possible before a competition. While it's true that carnitine can help with transporting fats from your bloodstream into the cells of your body (where that fat will be burned for energy) - the real question is - can adding extra carnitine to your diet actually help you lose more weight?
As long as you understand what you're signing up for - colon cleansing can be an effective way to get some quick weight loss results. So far, I have only taken a closer look at the Super Colon Cleanse - but with so many colon cleansing options to choose from - I have put together a couple of criteria you can rely on when you're looking for the absolutely best colon cleanse for weight loss for yourself.
Other popular supplements
Just to clear some more weight loss fog - here's 10 more weight loss supplements for you. Knowing what doesn't work is just as important as knowing what does work - so reading about 10 more popular, yet ineffective weight loss supplements might save you some money, time and frustration down the road.
How to lose weight fast
You absolutely hate the idea of suffering on some strict weight loss diet for weeks - to get mediocre results at best.
You have no problem with putting yourself through some "rough" days - as long as that gives you results fast. Real fast.
If that's you, then you'll want to take a look at exactly what I did to lose almost 20 pounds in a single day.
You see, while weight can actually be lost incredibly fast, there is always that tradeoff between speed and safety. If exercising in intense heat without water feels a bit too extreme to you, that's because it is. There are far less dangerous ways to lose weight fast.
If you don't like the idea of going without food for days - which is what water fasting is all about - then you can read more about intermittent fasting - which can also be effective weight loss
Now, let me show you how to lose weight fast even while eating "normally". I have taken things to the extremes in a personal weight loss experiment - only to demonstrate that weight can be lost pretty quickly even while eating enormous amounts of food.
Here's another article I wrote on how to lose 5 pounds in 2 days.
Weight loss psychology
Psychology is one of the most important, yet most widely ignored aspects of weight loss.
Everyone knows this - unless your mind is in the right place - you'll never be able to start "eating less and moving around more". The sad reality is, without proper understanding of our own behavior around food - most people act like they care more about what they eat than how healthy they are.
And to make things worse - a ton of weight loss "experts" are completely clueless about the fact that our strong desire to eat more food than necessary can't be treated like an addiction.
For example, willpower and self-discipline are supposed to be the key ingredients to losing weight successfully. Self-discipline not only keeps failing millions of people all over the world - but the longer you try to rely on it, the harder it will actually be to lose weight.
Instead of relying on the outlived approach of willpower & self-discipline to stick to some strict exercise program, take a look at how to start your new lifelong habit of exercise right away.
Guilt is the next on the list. Feeling guilty after you have - yet again - fallen off the wagon feels like the most natural thing in the world. But only a handful of people understand why you have to stop feeling guilty after eating something forbidden (no matter how hard and how often you’ve fallen off the wagon).
One of the biggest mistakes you can make is to underestimate the strength of your relationship with the foods you love to eat. Trying to force yourself to stay away from foods you've come to love just a little too much might have the exact opposite effect.
Another popular approach to solving your weight problems involves digging through your past (very thoroughly) - in hopes of finding some clues about what turned you into the person you are today. And while there are few exceptions, analyzing our past can't really help us change our eating habits today.
Another common mistake people make is telling themselves they can actually enjoy something forbidden "one last time". If you're guilty of that yourself, then this will be a good read for you:Why do we keep walking into the one-last-time weight loss trap?
New Year's resolutions - everybody knows how miserably those tend to fail - yet we keep making them. If the first day of the next year is not exactly the perfect opportunity to turn things around than what is? Read more about how to choose the perfect time to start losing weight?
Weight loss goals - we're all so desperate to reach them, yet only a few of us understand how to set them up correctly. Before you go chasing after that elusive number on the scale, make sure your own weight loss goals are properly set up.
Here's two more powerful psychology tips that will help you bring your weight under control: