Weight loss is a simple idea and it is not a difficult concept but it can be very difficult to implement because it takes long term consistency and adherence.  Creating weight loss as a byproduct of some other activity is a great way to take your mind off of the actual weight loss and allow you to focus on something besides the scale.

I propose that you start a marathon training program to get down to your ideal weight.  Before you flinch and dismiss the idea as far to difficult or time consuming realize that if you stick to the program you are guaranteed to loose weight and do something you thought impossible and with the right program it isn’t even all that difficult.  Just like Ray Crock has a formula for the perfect hamburger made perfectly every time all across the country if you follow a simple formula you can have results as predictable as Mcdonalds.

The program consist of 3 to 4 days a week of running.  This program also assumes that you are relatively healthy and can run 5 miles.  If you meet the requirements read on.

You will start with an easy 3-5 mile run at a pace a one minute per mile slower than you plan to run the marathon.  If you don’t know this don’t worry you will be able to work this out during your program as you develop a feel for different paces.  The next day will consist of hills or sprints on alternating weeks.  If you do hills one week do sprints the next.  Vary your intensity and distance of both the hills and sprints and be sure not to overdo it.  This needs to be hard but not damagingly so.  Take the next day off, then on the 4th day of the program do another 3-5 mile run at the same pace as the other easy run.  These easy runs should be enjoyable and pain free and run at a pace that is at first difficult to keep yourself at because it feels unnaturally slow.

Skip a day and then on day 6 do your long run.  Start out with an 8 mile run and weekly increase this long run by about 10% until you reach 20 miles.  At which point you will only increase by 10% every 2 weeks, with an off week long run of half the distance.  Work up to as long as 30 miles and you will be ensured not to hit the wall during a marathon.  Do these runs at a pace :30 per mile slower than your other slow runs.  Plan on a long enjoyable day and look forward to the opportunity to get outside and enjoy your body.

These long slow runs will strip fat off of your body at an alarming rate because you are not operating at an intensity high enough to signal any type of cortisol release and you are putting your body in a fasted state because of the high calorie burn.  On these long runs eat if necessary but realize that eating can be difficult and counterproductive for fat burning.

Good luck at achieving the goal of fat loss and finishing a marathon, these tips should make both easy and achievable.

When people are trying to lose weight, tone up their body, and look good overall, they want the fastest and easiest methods.  But, unfortunately there is no magic secret sauce and there are no magic “fat burning foods“.  Sure, there are some foods that may be less calories, and overall good for you that can help to keep your metabolism going throughout the day, but as far as specific foods that actively burn fat, you’re barking up the wrong tree.  Nutrition is only part of true weight loss results.  If you’re truly interested in losing body fat and getting in shape then you definitely need to make exercise part of your daily routine.

Nutrition is definitely important, don’t get me wrong, it just won’t do the fat burning for you.  It is important to eat enough food and calories each day so that when you are working out you’ll have the energy to do so and to pull through and do the exercises that you need to burn the fat.  It is also important to choose foods that are low in fat or fat-free, and also low in cholesterol.  These things just add to your body fat, not take away from.  Like I mentioned before, you can’t starve yourself when trying to lose weight.  if you do, your body will react and go into survival mode and try to hold onto any fat that you do have since it doesn’t know when it’ll get food again.  And then if you eat a little, it’ll hold onto that fat.

Lastly, doing weight training exercises are the key to weight loss.  It is a well known fact that building muscle burns fat.  So, if you can build up some lean muscle mass in your body, then you will not only burn more fat when you are doing your workouts, but you’ll also burn fat throughout the day, even when you aren’t working out.  That is how true body fat loss happens.

Every January, millions of people rush to the internet to look for a diet that will lead to quick weight loss. But, is this really healthy? And will a quick weight loss diet really help you lose weight faster than revamped diet and exercise program? The fact remains that trying to lose weight quickly can actually harm  your health and lead to other eating issues.

If you’re willing to spend a little money, Medifast is a physician approved program that will enable you to lose lots of weight very quickly. It’s a combination of pre-packaged meals and one Lean and Green Meal per day.  It’s safe and it really works.

But if you don’t have the money to invest in a diet program, don’t despair.  There is a simple path to quick and healthy weight loss. The old rule about slow-and-steady-winning-the-race truly applies here.  Make these simple changes to your diet and stick with them. You will see some dramatic results.

Diet - Instead of eating 3 meals a day, modify your food intake so you eat 5-6 healthy meals.  Incorporate lots of fruits, vegetables and lean meats. Keep breads and grains to a minimum. There are no shortcuts here. If you try to starve yourself, your body will adapt to the dramatically reduced food intake and stop burning calories. Your body is way smarter than you are.

Exercise - Go outside and walk briskly for 30 minutes 5 days a week. Also, start a simple home workout program that incorporates sit-ups, push-ups and some basic stretches. You can start very simple, but you will see results.

Trying to lose weight quickly is not the answer. It’s time to rework your way of thinking about diet, exercise and health. Make these simple changes and you will lose weight. You will also greatly improve your health, and that’s ultimately what it’s all about.