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HE's helped the likes of Strictly's Viscountess Emma Weymouth and Made In Chelsea's Jamie Laing to get into shape.

And now celebrity PT Rory Knight is sharing his top tips on how the rest of us can shed the pounds before the festive season kicks in.

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In particular, Rory emphasises the need to make sure you're in an overall calorie deficit - through overhauling your diet and fitness regime.

However, the fitness expert, who is aRoyalParksHalf Marathon ambassador and Co-Founder ofTrack Life LDN, is keen to remind slimmers that it's all about balance, and cheat days can certainly be enjoyed.

Here, he takes us through his top fitness and weight loss tips:

Rory says it can be a lot easier to get out of the door for a workout if you get your friends involved or join a club.

He says: "Find a crew or community to run or train with.

"I cannot even begin to tell you how motivating it is to train with like minded people committing to getting fitter together, rather than doing it alone."

Rory recommends trying the 80:20 approach to healthy eating - as it teaches you balance, moderation and indulging without a guilty feeling.

He says: "I try to stick to the 80:20 rule whereby I eat clean, fresh, unprocessed food 80 per cent of the time.

"The other 20 per cent I eat whatever I like!

"Eat smart and make sure you are including nutrient rich foods in your diet."

Running is possibly the best form of exercise out there when it comes to burning calories and shedding those pounds.

Rory says: "Running alone produces a highcalorieburn, which coupled with a healthy eating regime, should facilitate weight loss, as long asyouare in an overallcaloriedeficit.

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"Simply, a calorie deficit means burning more calories than you put in.

"Basically, dont undo your hard work through poor dietary choices."

There are hundreds of apps that you can have in the palm of your hand, any hour of the day, that can help you track your calories and daily workouts.

Rory says apps like Map My Run can be key when it comes to blitzing body fat and tracking your progress - especially if you're a keen runner.

He says: "Map My Run is a good app for tracking your progress (average pace, distance etc) and it also includes coaching feedback based on your metrics and results.

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"For me personally, my Apple Watch is an essential item as I can leave my phone at home and control my music and running apps through my watch."

Despite being a honed athlete, Rory very much endorses having a cheat day.

He says: "Do what works best for you - we are all uniquely different. For me personally absolutely have a cheat day!"

Rory, who was named the UK's 'Smartest Coach 2019' by Men's Health, has revealed that you'll get faster results if you hold yourself accountable and stay motivated.

He says: "Motivation has to come from within. I say to people to always think of their why.

Everyone has a reason why they train and this should be at the forefront of your mind whenever you are thinking of bailing out on a training session

"Everyone has a reason why they train and this should be at the forefront of your mind whenever you are thinking of bailing out on a training session.

"Training with a group or with a friend will also help because it keeps you accountable."

Rory is an ambassador for the Royal Parks Half Marathon, which took place earlier this month.

He recommends signing up for exciting challenges like this so you can set yourself a goal and have something to aim for.

He says: "Signing up to an event can help you significantly on your journey towards getting in shape, simply because you have a distinct goal or target to work towards.

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"By having this commitment, you are far more likely to adhere to your training regime and achieve enhanced results.

"Usually a big bonus in training for a performance based goal (i.e. a half marathon), is that it often leads to direct improvements in several other aspects of your life - improved cardiovascular health, enhanced mood, more energy, settled sleeping patterns, better dietary habits etc, which will have a positive impact on your body composition and overall shape.

"Make that commitment and reap the benefits."

Running can be a lot more fun and interesting if you mix up the pace during your training sessions, according to Rory.

He says: "As well as gradually increasing your mileage on your long runs, incorporate speed work where you are working both at your target race pace and above your target race pace.

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"Every single Track Life LDN session is tailored around making our participants faster, regardless of current ability level.

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"Every session is uniquely different, with a big emphasis placed on improving your form.

"Anybody can run, but whats important is improving your running technique because this will ultimately make you faster and more efficient."

For more information on how you can secure a place in the 2020 Royal Parks Half Marathon, please visit https://royalparkshalf.com/

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Weight loss: Treat yourself and try the 80:20 diet Jaime Laings PT shares top tips for fast results - The Sun

If you're looking to make some changes to your life and get in shape, you could do worse than having strongman Eddie "The Beast" Hall as your trainer. The former World's Strongest Man winner has a new show with LADbible on Facebook Watch called Beasted: each episode sees him showing a new guy the ropes in the gym and setting him off on his own transformation journey.

In the first installment, Shaw works with salesman Sam Parcell to kickstart a lifelong change with a six week transformation challenge. Sam is interested in taking a more proactive approach to his own health and fitness, as his father passed away from a heart attack and he wants to decrease his risk of going the same way. Now that he and his wife Amelia are thinking about starting a family of their own, he wants to be able to keep up the energy to run around after kids and be healthy enough to stick around for a long time.

Strongman and strength conditioning coach Luke Fullbrook and sports rehabilitation specialist Chris Peil join Sam and Eddie for day one of the challenge, which starts with six exercises designed to test Sam's strength, agility and endurance: a 220 kg deadlift, a 140 kg bench press, a goblet squat, a shoulder press, a frame carry, and the SkiErg.

Once he knows his way around the equipment, Sam is left to his own devices for the six weeks. After just one week on his training program and new meal plan (consisting primarily of chicken, rice, oats and greens), he's already noticing that clothes are starting to fit better.

"I can't believe after having so much time out of the gym, doing that strength stuff, how strong I've got so quickly," he says at the halfway mark. "It was vital to do something like this," he adds. "What it's done it put everything in perspective."

Sam weighs in at 130 kg (286 pounds) at the start of the six weeks, with 30.5 per cent body fat. By the end of the challenge, he's dropped a staggering 30 pounds, and has considerably improved his stamina and gym technique: he only managed five reps on the shoulder press to begin with, but six weeks later he smashes out 18.

"The number's incredible, it's more than tripled," says Hall. "Absolutely incredible."

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Strongman Eddie Hall Helped This Guy Lose 30 Pounds in 6 Weeks - menshealth.com

Part of human feels that way to lose weightnaturally it was so easy, but in outside there, there also many people feels to lose weight is really hard. For the people those who overweight and feels that losing weight is really hard they just think that losing weight is in vain. But as we have known that give up is not a great solution. Actually, there are a lot of ways to lose weight which quickly and naturally without feeling stress and spend much money. Consistency and full of commitment is the key to losing weight.

For getting the ideal body is the main purpose of losing the weight. Need to memorize that the shapes of the ideal body are not always same with the ideal weight. If the shapes of the body is the subjective point, so that the weight is the objective thing. Are you considers that your body has been ideal? Do not be pessimist, because of the ideal shapes of the body doesnt always same with your ideal weight. So, for getting the ideal weight without goes to the hospital or go to consult to the doctor, liposuction, consuming slimming pills. Right now, you can know ways to lose weight naturally and quickly.

The ways to lose weight naturally is identical or well-known with diet. Yeah, for losing weight is needed the diet process. Even we do not use the extreme diet which make the people not eating at all because of they just wanna lose their weight quickly. The diet with a drastic change pattern until making that people not eating, it would make the people getting sick. Even they were have done it with a hard effort , the unhealthy diet will make the significant change. I suggest you to apply the healthy lifestyle sake of keeping the ideal weight stability in a long term.

Besides make and find a target, you have to control your mind to slimming your body. Applied the positive and optimistically thinking that you can be thin. Do not imagine the foods that fail your diet process during the process is running.

Make a realistic target before the diet process is begin and during the diet process is running. Do not too obsessed to lose the weight quickly. At least, 1 kg in a week is pretty enough. Dont forget to apply a little target like a not eating the greasy food, not eating fast food, and etc.

The next way of lose weight naturally is active tomove. Its would be a bad news for you if you are including the people those who lazy to walk and move. If you are lazy to move, it seems like theres no energy that coming out from your body. Come on guys, for being active to move was so easy.

For the example like take a walk. You would prefer to take a walk to everywhere that you use the motorcycle for going everywhere. If you have a big dream to be slim but you just staring at your own computer screen, it means nothing. Just start it by doing a little thing such as parking our vehicle from our destination in order that makes us need to take a walk first or not use the lift and the escalator.

You can consume fruits to lose weight naturally. The food which contains a lot of fiber likes peas, avocado, banana, papaya, broccoli, cabbage, pear, corn and brown rice. Another fiber-foods benefit:

Our body is needing a lot of fluids. Water mineral is really important for our body. The water mineral helps the body metabolism to enhance the kindey works, killing the poison inside, make our skin smoothiest and brighter, and help the enhance of the brain work. Other than thats benefits, water mineral could be losing weight. Before you are eating drink the mineral water one glass then you feel full and it could make your food size is reduced.

Many people think that if increasing the wight food frequency in a day could help them to lose weight naturally. But the fact, this opinion is absolutely wrong. The people that eat with the huge portion even at once it will make a new problem. Its enough by reducing the portion, such as only eat 3 spoons of rice and the dish but in the same or over frequency. Or you can eat in 3 times at one day.

Avoid to be consume the meal with the high sugar contain. Read the nutrition table nutrition that available in the every snack package that youre gonna eat or drink. Consuming the foods with the over sugar can make you having many risks such as the diabetes, high cholesterol, addictive to eat sweet foods, obesity, the cavity and another diseases. You are also need avoid the soft drink which is contain of the high sugar.

Breakfast is absolutely need more portion that can be as our energy during one day and also with the lunch. The lunch portion have to less than breakfast. Its also with the dinner. Because of the activity has been done, you dont need to consume the weight meal anymore. The rice can be change with some of apple. Or even you want to eat when the night comes, do not sleep after that. Wait until several hours.

Lime fruit has a lot of positive benefits for healthy. By drinking the lime juice with the warm water while diet process could help you to lose weight faster. A lime rich in the vitamin C that works to filter the calcium inside the fat cells till make you lose weight. Natural and health and diet not too tight and torturous. But it also needs a high commitment in order that weight going down based on the scales and giving the effect in a long term.

It would be a great news for you those who lazy to working out. Do not give up too fast, its not only doing a hard work out. To lose weight naturally, there are a lot of exercises that not take a lot of your energy. Even it is for the boys or for the girls, doing some exercise is one of the proven ways to lose weight fast, naturally with fast and more practice.

Yoga is one of exercise the make the strength, flexibility, and respiration being as the central. The research in India prove that Yoga losing the over gas inside the stomach until fluent the digestive and lose the fat in stomach. Exercising and harmonizing the body and the mind to be more enjoy that make the body losing the hormone that could help burning fat process inside the body effectively. Start the Yoga exercise during 10 until 20 minutes every day in order that the body can doing the metabolism system being maximal.

Cardio exercise is one of the kinds exercise that involve all the parts of bodies, such as running, cycling, swimming, and the other. By doing cardio work out, the muscles in our body work from the calf muscles, thigh muscles, back muscles, stomach muscles, arm muscles and shoulder muscles.

Another easy way is doing sit up and push up. But you need to do it routinely for getting the maximal result. Do it 10 times, even for sit-up or push-up. Increase the intensity of the exercise every day. This thing could help you lose your weight in the short time. Doing a sit-up in the every morning could be benefits to control your food desire because of it could make you ease to full.

If you dont have a lot of times to exercises or too tired after going back from the office, you can try this natural way to lose weight naturally that using the traditional contents that has been proven the benefits. In our beloved country, Indonesia, we have a lot of kind herbal plants that have been used for many times. The herbal plants also come in a fast food package and also used for the medical industry. Theres no wrong if you try to use the traditional way to lose weight. Besides that, this way is more safe and theres no side effect and it was so cheap.

The next of the ways to lose weight naturally and traditional is drink the green tea routinely. The green tea is well-known for having a lot of benefits. Since a long time ago, green tea is believed being the one of the way to lose weight effectively.

The green tea fluent the body metabolism, including the fat metabolism till help you to lose the fat inside the body. Besides that, green tea rich of the anti-oxidant that give the benefits to avoid the cancer and reduce the bad cholesterol levels LDL inside the body.

A honey is well-known having a lot of benefits to avoid and healing several disease. Seems like honey. Honey used as the one of the way to lose weight naturally. A honey contains of the content that burns the bodies fat indirectly that is fructose. Meanwhile, the ginger can be push the eat desire naturally until you can be reduce the food intake easier because of no too hungry. The steps to make it is pretty easy:

Not should be use the green tea, you can also use the original tea and mix it with the lime squeeze. This is steps:

In the fact, you dont need to hurry when you try to lose weight. Even there is another ways to lose weight naturally and quickly, instantly, but it would be better if you try to lose weight naturally in order that there is no unexpected things happens. Hopefully, it would give the benefits for the reader.

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15 Ways to Lose Weight Naturally and Quickly That You Have ...

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With the summer coming up and wedding season nearly upon us, many Brits will be wanting to shed a few pounds.

But what is the best way to lose weight quickly? There are so many fad diets and exercise regimes out there it can be confusing to know which one to focus on, but we might have the answer.

The Military Diet is perfectly designed to hep you burn fat faster and its completely free.

Participants are not required to do any exercise (although it would probably help) and can expect to lose up to 10lbs in a matter of days.

If you are looking to lose that belly fat, try these simple easy to follow tips that will help you on the road

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Eat every three hours - Passing on breakfast will send your body into starvation mode, meaning your body starts to store everything youve eaten as fat, and youre midsection is the first to suffer the consequences

The Military Diet site claims: The food combinations in the Military Diet are designed to burn fat, kick start your metabolism and lose weight fast.

In fact, the Military Diet is one of the best natural diets for rapid weight loss without a prescription.

This diet is thought to have originated in the 1980s and was used by military men who had a medical check-up coming up and needed to lose some weight fast.

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It consists of three days of very low calorie intake, followed by fours days of measured calories of around 1200 Kcal- 1500 Kcal.

Here is the three-day meal plan:

Day 1

Breakfast: 1 slice of wholegrain toast with 2 tablespoons of peanut butter, 1/2 grapefruit, 1 cup of coffee or tea.

Lunch: A slice of whole grain toast, 1/2 cup of Tuna, 1 cup of coffee or tea

Dinner: 3-Oz (85 grams) serving of any meat, 1 cup of green beans, 1 small apple, 1/2 banana, 1 cup vanilla ice cream.

Day 2

Breakfast: 1 slice of toast (whole grain), 1 hard-boiled egg, 1/2 banana.

Lunch: 1 hard-boiled egg, a cup of cottage cheese, 5 saltine crackers.

Dinner: 2 hot dogs without bun, 1/2 cup of carrots and 1/2 cup of broccoli, 1/2 banana, 1/2 cup of vanilla ice cream.

GETTY

Day 3

Breakfast: 1 slice of cheddar cheese

5 saltine crackers, and an apple

Lunch: 1 slice of toast, one egg (hard boiled or cooked according to your likes)

Dinner: A cup of tuna, 1/2 banana, 1 cup of vanilla ice cream. No snacks are allowed between meals, black coffee and green tea without sugar are allowed.

The reason this diet provides rapid weight loss is because it is a low calorie plan and it is a type of intermittent fasting.

This is not a long-term diet plan and should not be followed for more than three days.

Link:
How to lose weight fast: You could lose 10lbs in three ...

Water retention can usually explain sudden bloating or that feeling as though the pounds have piled on overnight. Here are some simple tips to get rid of the excess water just as fast.

Cut your intake of salt

This is not just about keeping your hands off the salt shaker at the dinner table. Processed foods and meals served at restaurants are among the hidden sources of sodium you could be consuming on a daily basis.

Make it a habit tostart reading food labels and opt for the brands that have lessersodium content.And when you are dining out, you can make a request for your order to be prepared with little or no salt.

Stay hydrated regularly

Making sure that enough water goes into your system can actually help in eliminating excess water. This is because fluid retention is a coping mechanism used by the body when you are dehydrated.

You can stay hydrated by drinking water and also by consuming hydrating foods such aswatermelon, cucumber, spinach, strawberries,cantaloupe, and more. Here are some of the other changes you can expect to see once you start reducing your dehydration levels.

Get tested for other issues

"What is causing the water weight? If you've had a few too many pickles, drink water and youll notice your weight going back to normal within a day. But if its linked to hormones, it might take a while," Bonnie Taub-Dix, a registered dietitian, told Prevention.

If your fluid retention leaves you feeling uncomfortable, itis a good idea to speak to a doctor and find out if you should get tested for any underlying health issues. "This could be a sign of a blood pressure issue, medication problem or other health concern,"Taub-Dix added.

Consume more potassium

You may also want to include more potassium in your diet. According to Live Strong, this can help regulate the water balance in your body by counteracting some of the effects of consuming too much sodium.

Some good sources of the mineral include sweet potatoes,bananas, mushrooms, potatoes, greens, low-fat yogurt, and more. Do not take apotassium supplement unless you have been instructed to do so by your doctor since too much potassium in the blood can be harmful.

Reduce sedentarybehavior

If you have not been moving around much lately, you may simply need to sweat out that extra water. Medical News Today explains that a workout can stimulateblood flow and improvecirculation, reducing the buildup of fluid in the legs, feet, and other parts of the body.

"Exercise reduces water weight even more by burning through glycogen energy stores. However, replacing lost fluids is vital after any physical activity to avoid dehydration," the website states.

Link:
Tips To Lose Water Weight Quickly - medicaldaily.com

Losing weight comes down to knowledge.

Thats it.

Once you understand how your body works then it becomes a lot easier to lose weight. The problem is many people go around trying a million different things that all conflict with each other and when they dont see the results that they want they think that it is impossible to lose weight.

Its quite possible to lose weight quickly if you take the right steps. What constitutes quick weight loss? How about 7lbs in 7 days? That sounds pretty awesome!

If you think that is impossible you are thinking about this all wrong.

First, you need to be positive!

Second, its definitely possible because one of the first things that you will learn to do is to stop sabotaging your body.

Now you mightve been told that you should lose weight slowly. The reason people tell you this is because they think that if you are losing weight quickly, you are doing so in a way that harms your body. Nothing in this post is harmful to you and nothing is voodoo.

You wont be told to take fat-burner bills that keep you up for the next 5 days.

Instead, I will share 5 steps with you to lose weight fast. These arent steps that you can skip either. Think of these as being written in stone.

If you decide not to follow them then that is on you.

Before we dive into the steps I want to take the time to answer this question. Losing weight fast has a number of benefits that you should consider.

Studies have shown that those who lose the most weight in the first 2-4 weeks of dieting have the greatest weight loss results in the following year.

So that means losing weight in the short term has a positive effect on the long-term results.

You know what one of the worst things is when you are trying to lose weight? Not actually losing weight!

This is why people that are trying to diet will try between 3 to 4 different diets a year. Nothing seems to be working so they keep on looking!

When you dont get results that can leave you frustrated and can kill your motivation completely. When you do get results you want to keep that momentum going.

Think about it. You are on a weight loss program which usually means you need to change your routine. Odds are you probably like your routine because you continue to do it so if you are going to change it, it better be for something that works.

If it doesnt work you quickly fall back into your old routine that isnt working for you either, but at least its something that you like.

Now imagine your new routine is starting to show results in 3 days. What do you think will happen then? You wake up a little more upbeat than usual. You have no problem ignoring that cupcake at work.

Why?

Because things are working for you.

When you see results it is easier to stay motivated and stick with the new routine. When you dont see results you ask yourself what is the point?

Lose weight faster, stay motivated longer.

We arent talking about the extreme things that boxers and UFC fighters do with their bodies, but have you ever heard of someone dying from trying to lose weight quickly in a responsible way?

It just doesnt happen!

However, how many people die from being overweight? You dont have to look it up because Ill tell you.

300,000.

There are over 300,000 obesity related deaths a year just in the United States alone. Its an epidemic.

Thinking that losing weight quickly is a bad thing is a crazy thing to think. None of the methods that youll learn below will deprive your body of the nutrients that it needs so there is no fear in losing weight quickly.

The only fear should be of not starting at all.

Now, just because there are only 5 steps doesnt mean this will be a breeze. In theory, all of this should be easy, but thats how most people approach these things.

These steps arent miracles but they do work if you apply yourself.

Step 0 is understanding that this is all on you. If you want to make it happen you can make it happen.

Youve probably heard of this one before, but carbohydrates are the #1 reason why people become overweight.

If you want to learn more about carbs then check out our easy guide to carbs.

To get started on your quick weight loss plan you need to do a carb detox. You need to flush all of the bad carb stuff from your body. This has nothing to do with calories. This has everything to do with the twinkie that you made disappear in 3 seconds.

Doing a carb detox will reduce your calories and force your body to flush out any excess water weight. Dont be surprised if this results in a 5-8 pound drop in weight during the first week.

This is also why many people gain the weight back so quickly after they eat a plate of spaghetti.

Another plus to this, especially those prone to diabetes, is that it will help to reset your bodys insulin levels and become more sensitive to carbohydrates when you do bring them back into your diet.

What? Did you think you were done with carbs forever? Psh, nobody is done with carbs forever.

While doing this process you might also find that your body enters a state of ketosis. What follows is what is commonly known as keto flu. You might experience headaches and other flu-like symptoms for a couple of days. Crazy things happen when you begin to flush out the toxins from your body and restart it.

In my 20s I didnt really care about sleep. I would stay up late either working, gaming, or partying. I would catch up on sleep in the morning and then hit the routine again.

It wasnt good at all.

Many people that are trying to lose weight fail to do so because they dont get proper sleep. It makes sense because you dont really associate sleep with losing weight, but its a really big deal.

One of the worst things about getting a lack of sleep is that your willpower reserves start to drop. When your willpower is low thats when you begin to make poor food decisions. Its a slippery slope from thinking that one Oreo wont hurt to finally eating the whole pizza on your own.

Good sleep also ensures that your hormones are functioning properly. You never want to throw your hormones out of whack because it completely disrupts everything that you have going for you.

Okay, so youve cut out the carbs and have an awesome game plan for getting a good nights sleep, but you probably want to eat at some point.

So what do you eat?

When you are doing your detox you want to consume a ton of protein every chance you get. The reason why is because your body has to find a new energy source since you are depriving it of all of the sweet sugars you used to give it.

Protein becomes that new energy source.

Foods like organic chicken and eggs, beef, and salmon are a great source of protein. If you arent trying to chew food 16 hours a day then consider finding a good whey protein to add to the mix.

The fun doesnt stop there. You will want to cover these foods in high-quality fats. Not pig lard, but extra virgin olive oil and coconut oil.

If you think these fats are a bad thing you are sorely mistaken. They are a blessing. Not only do they add awesome flavor to your meals, but they also provide another energy source for your body.

Be sure to add some low-carb vegetables to the side as well. If you didnt know that vegetables are a source of carbs then make sure you read our guide to carbs.

This is a tricky step because common sense tells you that you should be exercising while dieting and at some point you should. It shouldnt happen when you are going through your detox though because your body is adjusting and its pretty hard to convince your mind to eat differently and start a new workout routine.

Because of the carb detox you will already be losing weight so you want to keep that momentum going. Working out requires your body to burn through its energy sources and because your body is still adjusting that usually means that if you work out now that donut looks much more appealing later.

However, once youre done with your detox you can start to insert some exercise because you will start to eat some carbs again. The reason why you are taking this approach is because you want to prevent something called the down-regulation of metabolism.

What is that? Excellent question!

It is when your bodys metabolism rate slows down because you are eating less food. You want to include exercise in your regimen so it doesnt continue to slow down and all it takes is exercising 3x a week.

The best type of exercise you can do for this in our opinion is circuit training.

Knowing how to read food labels is important, but you never want to end up just reducing your food to numbers. You want your body to enjoy everything that you consume and you want to feel good about it later.

The problem with just reducing food to just numbers is that you can find sneaky ways to get a box of chocolate chip cookies into your daily diet if you skimp out on other things.

But how are those cookies going to make you feel? While they may help you reach your daily carb limit are they providing any other nutrients that your body needs?

A huge mindset win for you will occur when you can stop thinking about just the taste of a food and also start thinking about how it is going to make you feel later.

Almost everything good that I like to eat that is bad for me results in me feeling even worse later.

If you follow these steps and nothing is happening then there is a good chance you are consuming too much food. Low-carb vegetables are great to eat but if you are consuming 50lbs worth a day you shouldnt expect to lose any weight.

If you arent seeing any results then it becomes time to count your calories. Its pretty difficult to eat more than your daily calorie count, but its not impossible.

Read more:
The 5 Steps to Losing Weight Fast - Lose Weight, Exercise ...

Do you want to learn how to lose weight fast?

Whether you are trying to jumpstart a stagnant weight loss routine, lose 10 pounds fast for an upcoming vacation, or if youre simply impatient and want to get weight loss over and done with, this post will show you the best way to lose weight fast.

Below youll find my weight loss tips, information on my Detox Diet Week, and a basic outline for losing weight fast.

You can also check out my best selling Lose Weight by Eating cookbook for metabolism boosting comfort food recipes, because we believe you can have your cake and eat it too.

Here are my top 10 recommendations for how to lose weight fast:

Increasing your water intake is both the simplest way to make a big change today, and also the most important step in weight loss! So, go get yourself a glass of water and start drinking right now Ill wait here while you get it.

Water naturally increases your metabolism, fills you up and flushes toxins. Make a goal of drinking a gallon of water a day, this will ensure your metabolism keeps rising, your belly stays full and you rid your body of all those toxins from food and life that can hinder weight loss efforts (more on this below). (1,2)

If you do not enjoy the flavor of water I recommend trying some of my metabolism boosting detox water recipes, they are delicious and are key to rapid weight loss!

Just be sure not to add flavor packets full of fake sugars and chemicals to your water, those will only hurt your weight loss and add pounds instead of remove them.

Weight loss is more about what you eat than how you exercise. Food accounts for 70% of weight loss, so if you are not eating right, that scale wont be moving very fast (if at all). Plus, lets be honest, what is the point in hitting the gym just to undo all that hard work by eating an entire pizza?!

If you want to lose weight fast you have got to get your diet under control, and dont worry, we have you covered

Your plate should look like this: 50% Veggies, 25% Lean Protein and 25% Healthy Carbs

Veggies are so important in weight loss, they naturally turn off your hunger receptors, are virtually zero calories and increase metabolism. Make this half of what you eat and the weight will melt off. (3)

Lean protein helps your body repair and stay strong. Poultry, lean beef, buffalo, fish and dairy are all obvious protein choices. Those of you looking for vegan and vegetarian protein sources can opt for lentils, tofu, black beans, tempeh, seeds and nuts. (4,5)

Healthy carbs are ideal for staying full, but we dont mean sliced white bread here. Starchy veggies like potatoes, healthy grains like oats, quinoa, barley, and whole wheat breads, pastas and rice are also good options.

Eating an all natural diet is key in fast weight loss. Preservatives and chemical derived sweeteners and thickeners actually add weight and cause weight gain. So go all natural! (6)

One great tip for shopping all natural is to shop the perimeter of the grocery store. Start at the produce section and load up your cart with fruits and veggies, stop by the butcher for some lean protein and end in the bakery section for some in store baked whole wheat bread or pita.

Cravings will come, no matter how disciplined you are, they will come so what are you gonna do about it? Are you going to blow all your hard work and good choices, or can you use this craving as a lesson and feed it in a healthier way?

Having a sweet craving? Try some fresh fruit, oranges, berries and apples all naturally boost your metabolism and feed your sweet cravings.

Have a sour craving? Step away from those sour candies and try a grapefruit, handful of raspberries or grapes, they naturally boost metabolism and feed a sweet and sour craving.

Have a chocolate craving? Go with it Have a square of dark chocolate, its actually good for you, unlike that candy bar you originally wanted.

Have a salty craving? Often salty and crunchy cravings go hand in hand, instead of reaching for those pretzels try my Skinny Ranch Dip with veggie sticks.

Have a fatty craving? Often we have salty and fatty cravings at the same time, smash an avocado in a bowl, add juice of lime, and if you like, some hot sauce. Mix together and eat with veggie sticks for a healthy fat that will speed up metabolism and make you look and feel younger.

Have a carb craving? Did you know a medium potato has only 163 calories?! When you crave carbs top a baked potato with Greek yogurt, chopped green onions and your favorite hot sauce or just top it with some of my Skinny Ranch Dip and dig in.

Why is it that we are always looking for the next zero calorie food? Greed we are greedy and want to eat as much as we can without having any calories. Instead of fighting that, lets work with it. Go ahead and eat as many veggies as you like, treat them as you would a zero calorie food.

While you are at it, make sure to fill your plate full of veggies at every meal, ideally over 50% should be vegetables (so go ahead and pack that plate so full its bursting, with veggies!) This will ensure you are full and happy, and by eating so many veggies that full feeling will come for almost zero extra calories.

Just like your brain has pain sensors to tell you that the curling iron is hot, your brain has hunger sensors. Basically your brain is telling your stomach we need nourishment or in the case of the curling iron hey, woman thats hot stop touching it. The only way to turn off hunger receptors is to feed your body the nourishment it needs to sustain itself and yep you guessed it that means veggies! (7,8)

Have you ever noticed that a couple hours after a big greasy (yet delicious) meal you feel hungry again? Thats because you have not turned off your hunger receptors, and as soon as your body starts to process that food your brain will start up again with we need nourishment because you guessed it, that carton of kung-pow did not give you nourishment, just a full belly. Next time go for more veggies, youll stay fuller longer and thus eat fewer calories.

By now you have probably heard about detox plans, removing toxins from your body will naturally help you lose weight. (9)

Now Im not talking about a fast, Im talking about eating all natural, good for you food that will help your body get back to a more natural state. Again, that is where vegetables and fruit will come in. Eat up and watch the weight melt away, and if you are looking for a detox plan try my FREE Detox Week, readers typically lose between 8-18 pounds in 7 days by eating!

Fruit and vegetables are also known to naturally boost metabolism, so next time you grab for a snack, make a meal or go grocery shopping pick some lovely produce. You will be naturally boosting your metabolism while filling up for virtually no calories. (10)

So what do you do if you hate vegetables? Green smoothies are great for the non veggie enthusiast, when blended with sweet yummy fruit you cant taste the greens, but you are ingesting them and doing your body good too!

Finally lets talk about raw versus cooked, how you eat your veggies is important! Did you know that when you cook food it loses 50% of its nutrition?! So by eating a raw carrot you will get twice the Vitamin A than if you were to cook it! (11,12)

Now Im not telling you to only eat raw food going forward (though I wont stop you if you want to try!) just try to eat as many raw vegetables as you can. So salads, green smoothies, snacking on raw veggie sticks, these kinds of simple changes to your diet will help you take in more nutrition and therefore lose weight fast.

We live in a protein obsessed society, and sure it is important but what kind of protein you eat is key when it comes to weight loss!

Ideally shoot for 25% of your daily food to be lean protein, it will burn more fat and help you feel more satisfied. It can help ward off cravings and even promotes muscle repair and growth.

Here is my list of lean proteins, and dont worry vegetarians and vegans Ive got you covered too:

Fat how sad that one little word can carry so much misrepresented, negative weight! So heres the skinny on fat, there are good fats and bad fats. Good fats are actually a good tool forhow to lose weight fast! Yep, you read that correctly, healthy fats will actually tell your body to release excess fat. (13)

Your body stores up fat for later, but if you eat a balanced amount of healthy fats your body will stop storing it because it knows you will be having it everyday. Kind of like that age old diet tip, dont put yourself into starvation mode, it will make your body hold onto fat for later, same is true here. Feed your body healthy fats and it will release excess fat from your body.

So what are the healthy fats, here are my 10 favorite:

I use this analogy often: You wouldnt drive your car around on empty all day just to fill it up before you park it in the garage at night would you? It would not run, would break down and generally ruin your day!

Many people treat their bodies this way though, skipping breakfast, snacking at lunch and then eating a huge meal before going to bed. But when do you get to use up the fuel if you are sleeping? Eat more during the day and less at night and you will burn it off!

Start by eating a good breakfast, in fact go for a breakfast that has around 500 calories, you want a good portion of your calories in the AM so you have the stamina and fuel to keep you going all day.

Next eat a well rounded lunch, again around 500 calories, you need fuel darling! Want to go out? Go out at lunch instead of dinner, not only will you save money (hello lunch specials) you will also have more time to burn off your food.

And lastly have a light dinner, you are about to go to bed, you dont need a big burger (seriously, have that at lunch instead!) you would benefit from a light, veggie heavy meal that will keep you full and satisfied, a goal of 300-400 calories is best at night. Plus your body processing all those good for your veggies at night will keep your metabolism up while you sleep and help reset your cravings for the next day. Eat good tonight and youll be more likely to eat healthier all day tomorrow.

And while we are talking about eating at night I should bring up late night snacking. You dont need me to tell you that this is hurting your weight loss efforts, but when should you stop eating? Make a goal to stop eating 4 hours before bedtime, if you are starving have some veggies and a big glass of water to fill up your belly. Remember your car is in the garage, it does not need gasoline it just wants it. Look back at how you ate today and see if there was an opportunity to eat more earlier in the day so that you dont have those late night cravings tomorrow.

I love a good glass of wine or a craft beer as much as the rest of you, but I also know that if I have it everyday the pounds will start packing on! Sure there are lower calorie options, but drinking everyday will cause you to gain weight and not just because of the calories!

The fastest way to lose weight is to stop drinking your calories. Hey, I know you know, and you dont need to roll your eyes, but alcohol is empty calories. Besides that buzz, what does that drink really do for your body? Nothing! Instead of drinking alcohol get a sparkling water, unsweetened iced tea or make yourself a Fruit Infused Water.

Its not just the calories in your cocktail that are causing you to gain weight, when you drink and get a little buzz on you are less likely to stick to the plan, you feel happy and euphoric and think hey, what the heck one Oreo wont hurt and the next thing you know you have eaten the entire box. And how about when you have one too many drinks and are like man, Im trashed I need to get some bread in my tummy so Im not hung over tomorrow yep, drinking alcohol will lead to bad choices and not just in the after school special kind of way.

Now, Im not going to tell you to stop drinking all together, just try to keep it to 1-2 drinks per week, enjoy them, and make sure you have a healthy meal with the drink so you are less likely to snack on unhealthy stuff later.

Homework. Yuck! I know I know, but it really is important to write down everything you eat and drink. Not only will you start to see patterns emerge, but you will be holding yourself accountable.

We all have patterns and more often than not we dont know what they are! I have spent a lot of time coaching people in weight loss and every time I ask them what are your bad eating patterns they are stumped! I have them write down everything they eat and drink for a week and all of a sudden patterns emerge.

Jen always has a sugary snack at 10:00 am, Jane loves to eat chocolate at night, they did not realize it but they have a daily pattern and we can use that to our benefit. If you see that you always want something sweet at 10:00 am, have a sweet breakfast like oatmeal, it will curb that craving before you have it and guess what? Pattern broken and extra calories consumed no more.

Now, patterns are not limited to daily, we need to look at weekly, monthly and even quarterly patterns. Say you are losing weight and doing great, then you stop losing and start gaining and you cant figure out why. You can look back at your food logs and see exactly what the culprit is and make changes to get back on the weight loss train.

For us ladies there is a dreaded week each month that we hold onto water weight (and usually a bar of chocolate) and guess what, you will be much more forgiving at the end of the week weigh in if you know once a month you just happen to be 5 pounds heavier. Youll say to yourself, yep thats my pattern, its OK and it will be gone next week. See sometimes homework can be beneficial.

Some of you are probably scratching your heads thinking why is exercise at the bottom? well its because it is not nearly as important as what you put in your mouth! Exercise is great for burning off a few calories (emphasis on a few), for toning up your body and overall health, but no matter how hard you work out, if you dont have the diet aspect down you wont be losing the weight as fast as you want or at all. But it is still an important part ofhow to lose weight fast, and heres why:

I cant tell you how many women come up to me and coyly ask what about loose extra skin after weight loss? and my answer is always exercise babe! Exercise will tone up your body and give you that lean look you want. If you are exercising while you lose weight it is even better, you will be tightening and toning as youre losing the weight. But for those of you who have already lost the weight you can still get that toned body you want, and you will get it with exercise, babe!

Another question I get often is if I am exercising how many extra calories can I have per day? and my answer is (sorry, youre not going to like this) None! Unless you are training for a marathon or the like you dont need more calories. Too often we erase all our hard work by justifying eating more calories, and if you do your research youll find that the calories burned ticker on your exercise equipment is not accurate. Exercising is not an excuse to eat more, exercising will help tone your body, give you a healthy heart and burn off a few calories whats the point in burning them off if youre just gonna add them back?!

Exercise will help you increase your metabolism and is key to how lose weight fast, It tones your body, tightens up excess skin, increases your stamina, gives you more energy, and makes you happier and healthier. And for those reasons it is important to rapid weight loss, but its not everything! It will help you stay on plan and stay motivated, so find an exercise you love and do it.

Here is a video I made for eHow on How to Lose Weight in Your Stomach & Thighs Without Very Much Exercise:

I want to leave you with this last note, having reasonable and attainable expectations are paramount! Too often we expect to lose 10 pounds in 7 days, and when we lose 5 we become discouraged and quit. Five pounds (heck, 2 pounds) is a great start, certainly not a reason to give up.

Set reasonable goals for yourself, you will be more likely to achieve them, you can always beat them. And by meeting those goals you are more likely to keep going and lose the weight you want to lose.

I always recommend a weekly goal of 2 pounds, now I know that does not sound like a lot, but that is over 100 pounds in a year! It is attainable and best of all you can always beat your goal!

Same with exercise, if you dont work out at all right now dont set a goal to workout everyday this week, set a goal to exercise 1-2 hours this week. Add on an hour every week or two until you have made room in your schedule and can keep up with it.

Set reasonable and attainable goals, follow these steps for how to lose weight fast, and youll be back here posting your success story in a few short months!

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How to Lose Weight Fast: 10 Tips to Burn Fat Quickly

This is one of those questions that gets asked a lot so I wanted to address it in this post.

I know that one of the things that excited me about starting the ketogenic diet in the beginning was reading about all these crazy weight loss success stories that some women seemed to experience. You know, the ones where they lose 14 pounds in the first three weeks and then continue to lose 4 pounds a week for the next 6 months and voila theyre at their ideal weight.

I loved the thought of getting into a fat burning state and just watching the excess pounds melt away.

In actuality, it took me about a year to lose 30 pounds. However it didnt take a year for me to start feeling and looking a great deal better, though. This actually happened in a matter of weeks.

The thing about losing weight on the keto diet is every woman is different. Those who have a lot of excess fat will find that it comes off more quickly. Those who have a lot of metabolic derangement or hormonal healing to do will find that it takes longer.

Your bodys main goal is always survival and health. It doesnt care about how it looks, it cares about how its functioning.

When you start eating keto with weight loss in mind, you kind of have to trust the process. What you are doing is feeding your body all the nutrients it needs to heal, build, release and do whatever it needs to do in order to move towards optimal health. Some women will experience this as a fairly drastic weight loss, and others will experience this as a slow weight loss.

If you have a great deal of healing and balancing to do internally, you may even experience a little weight gain in the beginning. (I know, few women want to hear this).

Embarking on a journey of health is a little like embarking on a journey of trust and faith. You give your body what it needs and you trust that it has the intrinsic knowledge (which it does), to do what is necessary.

The ketogenic diet is not a fad diet, its a lifestyle of health. And one of the most common things I hear from women who have embarked on this journey is that they learn so much about their bodies and their minds along the way.

With that being said, here are the most common weight loss patterns that I have heard women experience when eating keto:

Out of all the weight loss scenarios Ive heard of, the most common one by far is where women get despondent because they feel like they are not losing weight fast enough. And they are completely disregarding other things that are happening that indicate their health and well-being is increasing.For example, better sleep, more energy, clearer skin, higher libido, more regular and easier menstruation, and even inches lost.

With my journey, you know when I was happiest? It was when I stopped weighing or measuring myself at all and trusted my body and the keto process.

I realised that if I hadnt lost weight one week, it meant that my body was doing something else equally (if not more) important, and it was all good.

Its not all about the number on the scale far from it.

I highly encourage every woman these days to let go of weighing and measuring and instead focus on health, well-being and nourishing body, mind, and soul. When you do this, you can be sure that your body will happily reach the perfect weight for you at exactly the time its supposed to.

I hope this is helpful, as always Id love to hear any comments below!

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How Quickly Can You Expect to Lose Weight When You Eat a ...

It does not help you lose weight.

Coconut oil has been described asa secret weapon to losing belly fatand it is reportedly both a great source of energy and also a great way of burning off your stored body fat.

However, in a review of a clinical study that was done in August 2017 on weight loss and metabolism, nutritionist Georgios Tzenichristos of lipotherapeiareports that coconut oil does not help you lose weight.

The study which was published in theUS National Library of Medicine stated that the idea that coconut oil makes you feel fuller and helps you lose weight was in fact untrue.

They found that coconut oil is not the same as medium chain triglyceride (MCT) oil which is known for making your stomach feel like it is at its capacity.

MCT oil is concentrated medium chain fatty acids derived from coconut oil and other oils that boosts energy and metabolism and more can be found on MCT here.

This study examined the satiety effect of coconut oil, versus MCT oil vs normal vegetable oil and showed that coconut oil is not nearly as effective as MCT oil in reducing hunger and food intake.

Tzenichristos said:

"Coconut oil has become the darling fad of celebs, bloggers and instagrammers, with almost magical properties attributed to it. This was based on several studies which have shown that MCT (a constituent of coconut oil) does improve satiety, boost thermogenesis and stimulate weight loss.

"However, coconut oil only contains 14% MCTs and the studies were conducted with 100% MCT oil, i.e. 7x times more. Coconut oil is NOT the same as MCT oil, in the same way that black cherries are not the same as a black forest gateau. They are two totally different things, and all those studies on coconut oil prove it.

"Coconut oil may be or may not be a healthy fad (it's still being debated by scientists) but one thing is for sure: it does not help you lose weight."

It looks like it's back to the drawing board for us so.

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The 'secret weapon' people have been using to lose belly fat quickly has been exposed as myth - JOE

Lets start off by saying this aint no body shaming weightloss ra-ra. If you love your body, then you do you, boo. If, however, youre looking to shed a few kilos, then keep reading.

Hunger comes knocking pretending to be hunger when its actually something else far too often. Listening to your body is a very good idea, but dont be fooled by it.

Youll be amazed at how easy it easy to confuse boredom and hunger and how quickly these calories add up with you forgetting that you consumed them.

Learn to distinguish between hunger and boredom.How to do that is a post all on its own, but heres a rule of thumb: are you so hungry that youd eat an apple? If not, then postpone that doughnut. If yes, then eat an apple.

You might be diligently tallying all your calories into MyFitnessPal, but are you remembering to add the full cream milk, the cream on top of your latte, your soft drink, fruit juice and your booze?

Cortisol, the stress hormone, has been shown to have an impact on weight. Some studies even suggest that those of us who are constantly stressed will most likely weigh more. Never heard a better reason for Netflix and chill.

Reason 4: Youre trusting the scale too much

If youre obsessed with the scale, stop it. If youre exercising regularly, your fat is likely being replaced with muscle. The scale might not change, but the way your clothes fit will. Measuring centimetres and body fat percentage is a far better indicator of your weight-loss progress.

In line with drinking your calories, dont be fooled by health drinks. Vitamin water? Yeah, more like sugar water. While there is a zero calorie variety, some bottles contain over 100 calories with a large chunk of that coming from carbs. The same goes for all those fruit juicies and smoothies youre guzzling down.

Look, this one can be an easy excuse for some of us. But, if you really are doing everything right, you might have a medical condition like hypothyroidism, polycystic ovarian syndrome (PCOS) or sleep apnea that makes it difficult for you to lose weight. There are also some medications that can make dropping those extra kilos a bit more difficult.

Healthy weightloss does not happen overnight. You didnt gain all that weight overnight, so why should it disappear just like that? Be patient. Be persistent and dont get disheartened. There is no quick fix. Also, lets get real:

More here:
Seven reasons you're not losing weight - The South African

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