There are a few ways the body can lose water weight quickly.

The net reduction of glycogen levels within muscles. If we don’t eat as many carbs as before the muscle stores gradually decline. Because every gram of stored carbs holds 3 grams of water the result is a net loss of fluid.

The gradual breakdown of muscle protein that is inevitable when losing weight. Protein in muscle holds up to 4 times its weight in fluid, again a net loss results in water loss.

Rid excess sodium from the body. A high sodium intake, which is common in the diets of western society, helps cause some water retention. Eating less food will naturally reduce intake of sodium thus resulting in another loss of fluid.

Less fluid intake due to less food intake. All food contains some fluid and eating less food means less fluid consumed. Taking less fluid than the body loses can be the quickest way to lose weight. It can also be the most dangerous if fluid is not replaced adequately!

No matter what technique we use to lose weight we will always experience the first three processes to some extent, and result in some loss of water weight. If food intake is reduced too much then all these processes can be speeded up ten-fold. All of the processes occurring constantly will help to lose weight the quickest and cause the dieter to believe they have done very well on a new diet. In fact, no fast weight loss could ever be fat loss because fat simply cannot be burned that quickly.

Obesity is not just a cosmetic problem. It’s a health hazard. Someone who is 40% overweight is twice as likely to die prematurely than an average-weight person. This is because obesity has been linked to several serious medical conditions including:

• Heart disease and stroke
• High blood pressure
• Diabetes
• Certain forms of Cancer
• Gallbladder disease and gallstones
• Osteoarthritis
• Gout
• Breathing problems, such as sleep apnea (when a person stops breathing for a short time during sleep)
• asthma

Doctors generally agree that the more obese a person is the more likely he or she is to have health problems. People who are overweight can gain significant health benefits from losing weight. Losing as little as 5-10% bodyweight can result in significant health benefits. Many obesity experts believe that people who are overweight should still try to lose weight if they have any of the following risk factors.

Family history of certain chronic diseases. People with close relatives who have had heart disease or diabetes are more likely to develop these problems if they are obese.

Pre-existing medical conditions. High blood pressure, high cholesterol levels, or high blood sugar levels are all warning signs of some obesity-associated diseases.

“Apple” shape. People whose weight is concentrated around their stomachs may be at greater risk of developing heart disease, diabetes, or cancer than people of the same weight who are “pear-shaped” (they carry their weight in their hips and buttocks).

Fortunately, even a modest weight loss of 10 to 20 pounds can bring significant health improvements, such as lowering one’s blood pressure and cholesterol levels.

1. Age

As you get older, your body’s ability to metabolize food slows down and you do not require as many calories to maintain your weight. This is why people note that they eat the same and do the same activities as they did when they were 20 years old, but at age 40, gain weight.

2. Gender

Women tend to be more overweight than men. Men have a higher resting metabolic rate (meaning they burn more energy at rest) than females because they have a higher percentage of muscle, so males require more calories to maintain their body weight. Additionally, when women become post-menopausal, their metabolic rate decreases significantly. That is partly why many women gain weight after menopause.

3. Genetics

Obesity (and thinness) tends to run in families. In a study of adults who were adopted as children, researchers found that participating adult weights were closer to their biological parents “weights than their adoptive parents”. The environment provided by the adoptive family apparently had less influence on the development of obesity than the person’s genetic makeup. In fact, if your biological mother is heavy as an adult, there is approximately a 75% chance that you will be heavy. If your biological mother is thin, there is also a 75% chance that you will be thin. Nevertheless, people who feel that their genes have doomed them to a lifetime of obesity should take heart. Many people genetically predisposed to obesity do not become obese or are able to lose weight and keep it off.

4. Environmental factors

Although genes are an important factor in many cases of obesity, a person’s environment also plays a significant role. Environmental factors include lifestyle behaviors such as what a person eats and how active he or she is.

5. Physical activity

Active individuals require more calories than less active ones to maintain their weight. Additionally, physical activity tends to decrease appetite in obese individuals while increasing the body’s ability to preferentially metabolize fat as an energy source. Much of the increase in obesity in the last 20 years is thought to have resulted from the decreased level of daily physical activity.

6. Psychological factors

Psychological factors also influence eating habits. Many people eat in response to negative emotions such as boredom, sadness, or anger. While most overweight people have no more psychological disturbances than people at their normal weight, about 30% of people who seek treatment for serious weight problems have difficulties with binge eating. During a binge-eating episode, people eat large amounts of food while feeling they can’t control how much they are eating.

7. Illness

Some rare illnesses can cause obesity. These include hormone problems such as hypothyroidism (poorly acting thyroid slows metabolism), depression and some rare diseases of the brain that can lead to overeating.

8. Medication

Certain drugs, such as steroids and some antidepressants, may cause excessive weight gain.

A person is considered obese when his or her weight is 20% or more above normal weight.

The most common measure of obesity is the body mass index or BMI.

A person is considered obese if his or her BMI is over 30.

Within the obese classification, level 1 (high risk) is a BMI of 30-34.9, level II (very high risk) is a BMI of 35-39.9 and level III is a BMI of ≥40 (extremely high risk). For example, a level III 5′10″ male weighs 300 pounds and a 5′4″ female weighs 250 pounds.

Writing down your daily food intake is a way to acknowledge the importance of your weight loss mission and help you to take it seriously. Tracking your food, your emotional triggers, and daily physical activity helps you identify patterns and habits that lead to overeating and inactivity. Just the act can keep you on task: When you know you have to write it down, sometimes that doughnut becomes less appealing! The National Weight Control Registry says that journaling is one of the most powerful tools used by all successful dieters.

2. Daily exercise

Get moving! Exercise burns calories and suppresses the appetite. The National Academy of Sciences recently set new recommendations of 60 minutes of exercise per day, up from 30. But don’t panic! Only 30 minutes per day needs to be vigorous activity; use other activities of daily living to add up to the remaining 30 minutes. Here’’s even more help: a study in the Journal of American College of Nutrition showed that you can get the same benefits from 10-minute increments as with 30 minutes of continuous exercise.

3. Kick up the calcium

Recent research by Zemel and his colleagues at the University of Tennessee has shown that consuming three servings a day of calcium-rich dairy foods can speed up weight loss by 50%-70% while strengthening bones and preventing osteoporosis. It’s a no-brainer — how can you argue with eating yogurt, cheese, and milk – all really healthy foods if you choose low-fat versions – while enhancing weight loss?

4. Protein at every meal

Research from the University of Illinois reported in the Journal of Nutrition suggests that eating more high-quality protein can help a person maintain muscle mass and reduce body fat during weight loss. That’s because of leucine, an amino acid, which spares muscle proteins during weight loss, so you only lose the fat and not the muscle. Maintaining muscle during weight loss is essential because it helps the body burn more calories. However, too much protein can strain your kidneys, leach calcium from your bones, and prevent you from eating all the other nutritious foods in your diet. So be sure that the protein you eat is just one part of a well-balanced diet.

5.  Believe in breakfast

You can actually lose weight by eating breakfast! The National Weight Control Registry cites breakfast as one of the key factors to long-term weight control. In fact, studies published in the American Journal of Clinical Nutrition show that people who skip breakfast tend to be heavier that those who eat a nourishing meal. How can that be? A healthy breakfast keeps blood sugar and hormone levels stable while your metabolism hums along at a higher level, burning more calories.

6.  Never go more than 4-5 hours without food

Skipping meals encourages bingeing and crushes your willpower. By making sure that you eat three meals per day you can control your hunger and manage your appetite.

7.  Do it slowly

The average adult gains 1-3 pounds per year, according to the surgeon general. One pound of fat equals 3,500 calories. So what makes you think you can take it all off — and keep it off — in just a few short months? The best and most successful approach is slow and steady, at a rate of 1-2 pounds per week. Weight lost at this rate is primarily fat and has a much better chance of remaining lost forever.

8.  Reward yourself

Have a list of incentives to choose from when you hit small goals such as 5 or 10 pounds of weight loss or getting regular exercise. That will boost your self-esteem, and studies say self-esteem can keep you from succumbing to emotional eating. The only warning, don”t use food as a reward. Try a spa service, detailed car wash, go to the movies in the afternoon, call or write an old friend, or my favorite, go shopping.

The key to incorporating snacks into your weight-loss plan is to plan them with variety, moderation and balance in mind. Choose healthy snacks,Select foods that satisfy your hunger, supply your body with energy and provide important nutrients.

Here are some of your best snack picks:

Whole grains. Whole-grain snacks are rich in fiber and complex carbohydrates, which give you energy with staying power.  Look for items such as low-fat whole-grain crackers, whole-grain pretzels and whole-grain crispbreads.

Fruits and vegetables. Eating fruits and vegetables provides a feeling of fullness with no fat and only a small number of calories.  They also provide vitamins, minerals,  fiber and other nutrients.

Nuts and seeds. Nuts and seeds provide protein, so you will feel fuller longer. They can be high in fat, but it’s mostly monounsaturated, a healthy kind of fat. Nuts and seeds are high in calories, however, so don’t eat them in large quantities.

Low-fat dairy products. Cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Dairy products can be high in fat, so choose the low-fat versions. Some yogurts have extra added sugar, so, look for low-calorie or “light” varieties.

Though snacks can contribute to a healthy diet, they can also be a source of excess calories if not eaten in moderation. For example, a single serving of almonds (about 23 kernels, or a handful) contains 163 calories. But if you eat a cup of almonds, the calorie count jumps to 800-plus calories.

So what are your best choices?  Here are several suggestions:

• Weight-loss snacks
• 10 calories 1 large stalk of celery
• 25-30 calories 1 cup raw vegetables
• 6 medium baby carrots
• 60 calories 2 cups air-popped or light popcorn
• 1 cup of cantaloupe or grapes
• 1 small can of vegetable juice
• 100 calories 1 cup sliced bananas and fresh raspberries
• 2 domino-sized slices low-fat Colby or cheddar cheese
• 1 fat-free chocolate pudding cup
• 150 calories 1/2 cup frozen, low-fat yogurt topped with 1/2 cup blueberries
• 1 cup sliced apples with 1 tablespoon smooth peanut butter
• 4 rye crispbread crackers
• 200 calories 1/4 cup dry roasted soy nuts (calories vary by brand)
• 1/3 cup granola
• 1 cup low-fat cottage cheese topped with 1/2 cup sliced fresh peaches

In the study, researchers analyzed the weight loss strategies of the more than 4,000 members of the National Weight Loss Registry who lost an average of 73 pounds and kept it off for an average of five years.

A little more than half lost the weight with some help from a commercial weight loss program, doctor, or nutritionist. The other half did it on their own. Nine in 10 of them lost weight through a combination of diet and exercise, and only 10% did it through cutting calories alone.

In maintaining their weight loss, researchers say the successful losers shared six major strategies.

Men and women who have kept the weight off report a high level of physical activity.  The most popular form of exercise is walking, followed by cycling, weight lifting, and aerobics.

Women reported burning off an average of 2,545 calories a week in physical activity.  Men reported an average of 3,293 calories per week. This is equivalent to about an hour a day of moderate-intensity activity, such as brisk walking.

Crunched for time? Higher intensity activities can burn calories faster.

Vigorous physical activities include:

• Running / jogging (5 miles per hour)
• Bicycling (more than 10 miles per hour)
• Swimming (freestyle laps)
• Aerobics
• Walking very fast (4 1/2 miles per hour)
• Heavy yard work, such as chopping wood
• Weight lifting (vigorous effort)
• Basketball (competitive)

Activity is a good way to lose weight, The most important thing to remember about your weight is the relationship between calorie intake (from eating) and calorie burn (from activity). To lose weight, you need to burn more calories than you’re taking in. To maintain your weight, intake and burn should be equal.

You need to burn off 3,500 calories to lose one pound of fat. That means if you walk four times a week for 30 minutes each, you’ll lose a pound of fat in less than six weeks. Add that walking to a diet that cuts 500 calories a day from what you’ve been eating and you’ll lose about seven pounds in six weeks.

Weight continuation is the most difficult part of restraining weight and is not regularly executed in weight-loss programs. You must improve your dietary habits, increase your physical activity, and serve you change another way of life habits that may have contributed to your weight gain in the past.

Being overweight is too often viewed as a impermanent problem that can be treated for a few months. However, as most overweight people know, weight control must be considered a life-long effort. To be safe and effective, any weight-loss program must address the long-term approach or else the program is largely a waste of money and effort.

Fine, I concede that declaration is common sense, so let me ask you something back. Why there are so many overweight people who have tried so many modes to lose weight with countless weight loss programs failed in getting rid of their flabby tummy and extra body fat? Even if some of them were successful and managed to shed a few pounds, they cannot seem to keep the weight off for long and soon, the weight that they have lost will all come back to haunt them. Are you one of them? In such case, do you want to know why?

The reason the weight that  loss came back because most people go for quick fixed weight loss solutions. People prefer pain and hassle free methods to lose weight such as taking slimming pills, going on fad diets, using muscle stimulators and any contraptions that promise fast weight loss and muscle toning.

The cinch? No pain no gain? In addition, common sense, don’t you In addition? Furthermore, yet people are still falling into the lure of these temporary weight loss advertisements because they are promised that they can lose weight naturally without having to undergo extensive weight loss programs. People will naturally try to avoid pain and try to take short cuts.

During one year, over half of all Americans go on a diet to lose weight. For many people, it is difficult to lose more than a few pounds and succeed in remaining at the reduced weight. The difficulty in losing weight and keeping it off leads many people to turn to a qualified or trade weight-loss program for help. When considering joining a weight-loss program, choose sensibly.

If you plan to weight loose , first you should know that you’re really overweight, now let coming to me measure weight by this graph.

Health experts agree that you may gain health benefits from in spite of a small weight loss:

• You are obese based on your body mass index (BMI) (see BMI chart below).
• You are overweight based on your BMI and have weight-related health problems or a family history of such problems.
• You have a waistline that measures more than 40 inches if you are a man, or if you are a woman.

A weight loss of 5 to 15 percent of body weight may improve your health and quality of life, and prevent these health problems. For instance, a person who weighs 200 pounds, that means he needs losing 10 to 30 pounds.

Not with standing if you do not need to lose weight, you still should follow healthy eating and physical ably serve habits to serve prevent weight gain and stay healthy as your age.

Without Shoes, Without Clothes, Find your weight on the bottom of the graph. Go straight up from that point until you come to the line that matches your height. Then look to find your weight group.

Did you do it? It’s so easy to serve you