Why Diets Don't Work
If you go "on a diet", what does that mean? That you will eventually go "off the diet". If you haven't changed your eating and physical activity behaviors, what's going to happen? Rationally, you know the answer, but emotionally, you engage in wishful thinking, hoping that this time you will lose the weight and keep it off. What weight are we talking about? When people tell me they lost 12 pounds in two weeks, I ask "12 pounds of what?" On low-calorie diets, about 25 percent of the weight loss may be muscle (Ballor & Polehlman 1994).

Losing muscle is a bad thing. Muscle tissue is very active--it burns a lot of calories. Every pound of muscle burns about 35 calories per day, just staying alive. Using the above example, if you lost 12 pounds, then, you lost three pounds of muscle. You would be burning 105 less calories per day or 3150 per month. Since there are 3500 calories in a pound of fat, you would gain almost one pound of fat per month just from the muscle mass that you lost!

Why The Middle-Aged Spread Keeps Spreading
Inactive adults lose around one-half pound of muscle per year, or five pounds per decade. Since most people continue to eat as much as usual, what's going to happen? If you take in more calories then you burn, the extra calories get stored as fat. Fat is less dense then muscle---a pound of fat takes up more room than a pound of muscle. This means that as you lose muscle and gain fat, your weight might remain the same over the years, but your waistline will continue to expand!

Rev Up Your Metabolism--The Key to Permanent Weight Loss
How can we lose and keep off extra fat? You need to increase your resting metabolic rate (RMR), which is the pace your body burns calories at rest. Your RMR is closely linked to the amount of muscle you have--remember, muscle burns more calories than fat. Adding muscle will raise your RMR and will greatly increase the chance that the weight loss (more accurately fat loss) will be maintained.

Contrary to what many people think, strength training is as important, maybe more important to successful fat loss than aerobic exercise. The reason lies in the amount of calories that are burned when you aren't exercising. Depending on the intensity and your weight, an aerobic workout (walking, cycling, stairstepping) will burn approximately 300 calories per hour. If the exercise is strenuous enough (which is unlikely in the beginning exerciser) the RMR will be elevated temporarily up to a few hours afterwards. Compare this to strength training which elevates the RMR permanently. The RMR accounts for 60 to 75 percent of your daily calorie expenditure, so even a modest increase will help burn off more fat.

One study (Campbell 1994) found that a three-month basic strength-training program resulted in the subjects gaining three pound of muscle and losing four pounds of fat, while eating 370 more calories per day (a 15 percent calorie increase). Remember, aerobic exercise generally doesn't increase muscle tissue. In fact, excessive amount of aerobic exercise combined with a low-calorie diet can cause the loss of some muscle tissue. This is not to say that overweight individuals shouldn't do aerobic exercise--it offers many health benefits and is a part of a weight loss program. It's just that aerobic exercise by itself may not be the best solution for permanent weight (fat) loss.

Don't think that you need to workout in a gym for two hours to strength train. Significant gains can be made with a consistent 30-minute workout performed 2 -3 times per week. This could be your key to successful weight control!

source: simplefitnesssolutions.com

This is a very simple way for rapid weight loss without having to spend a lot of money for a professional trainer to tell you what your diet is. Now, I am not saying that rapid fat loss programs are bad because they are not. There are a few weight loss, killer ab workout, and negative calorie diet programs that are amazing, but I will get to those in a bit. First I am going to show you the simple way to lose weight fast quickly.

You need to get a notebook and a pen before you sleep and start counting calories when you wake up. Make sure that you start on what you would consider a normal eating day for yourself. If you go out to dinner on Friday Nights then don't start on a Friday. Count how many calories you ate and drank for breakfast that morning. Write it down in your notebook. If you need to know how many calories are in something like an apple or an orange then just look it up online. Most other food and drink items should have their calorie count on them.

Count all the calories that you consume during the day, not only meals. If you have a snack between breakfast and lunch make sure to include it in your calorie count.

For lunch just make sure that you remember to write down how many calories you took in and the same for dinner. Again, most food and drink will have the calories listed right on the package that is why you should do this first step on a normal day and not a day where you plan on going out to dinner.

This next step is simple. Add up all of the calories you ate and drank that day and simply cut that number by 500. If your total calorie intake for that day was 3000 then you should only eat 2500 calories each day for fat loss.

Another simple way for rapid weight loss is to boost up your metabolism. You can do this by spreading your calories out between 5 or 6 small meals instead of the regular large 3 meals which are breakfast, lunch and dinner.

Now you will need to do some exercise. You cannot depend solely on what you eat to help you lose body fat fast. The best way to lose weight is to run, walk or do some type of cardiovascular activity. You could also jump rope if you don't want to run or walk. Doing this 4 – 5 times per week for about 45 minutes per time should be sufficient. If possible, try so weight training. Lifting weights for 2 -3 times a week can help increase you metabolism dramatically.

Tip: Do NOT weigh yourself every day. When you first start the diet only weigh yourself after 1 week of diet. After you realize that you can lose a couple of pounds per week you will be excited. If you weigh yourself everyday you will become discouraged, so don't do it. Hope these tips help you out in your journey to lose weight fast.

• All serious diet or weight loss pills are designed for overweight people suffering from obesity. They are anti-obesity drugs - not pills for fast or easy weight loss.
  
  
• Diet pills, supplements, drugs and other weight loss medications are not going to melt away your fat and solve your weight problem by themselves. Most weight loss trials show that diet pills offer (at best) short term support.
  
• When using diet pills, make them part of comprehensive weight-loss program that includes regular exercise and a healthy low-calorie diet. Otherwise instead of losing weight, all you'll lose is money.
  
  
• Beware over-the-counter diet pills, weight loss products and dietary supplements. These weight loss products are NOT regulated, contain active ingredients which have no proven weight loss benefits, and may damage your weight and health.
  
  
• Beware diet pills advertised as "Natural" or "Herbal". Weight loss pills are not necessarily healthier or more effective for weight loss because they contain so-called natural ingredients. Herbal ingredients of diet pills are linked to a wide range of health problems.
  
  
• Beware diet pills called 'fat-burners' when trying to lose weight. The only effective and safe way to directly raise metabolism and burn fat is to increase exercise.
  
  
• If thinking of buying diet pills, always consult your doctor FIRST. Discuss your weight-loss options fully, and ask about all the known side effects and health risks of the diet and weight loss pills suggested.
  
  
• When taking diet pills, ALWAYS follow the manufacturer's instructions.
  
  
• Don't stay on diet pills for more than 4-6 weeks without consulting your doctor.

source: http://www.diet-i.com/diet-pills.htm

Potential Benefits of Diet Pills

Over the short term, weight loss in obese individuals may reduce a number of health risks. Studies looking at the effects of weight-loss medication treatment on obesity-related health risks have found that some diet pills lower blood pressure, blood cholesterol, triglycerides (fats) and decrease insulin resistance (the body's inability to use blood sugar) over the short term. However, long-term studies are needed to determine if diet and weight loss pills can improve health.

Potential Risks of Diet Pills

When considering long-term weight-loss medication treatment for obesity, you should consider the following areas of concern and potential risks.

Abuse of, or dependence on diet pills - Currently, all prescription drugs to treat obesity are controlled substances, meaning doctors need to follow certain restrictions when prescribing weight-loss medications. Although abuse and dependence are not common with non-amphetamine appetite suppressant medications, doctors should be cautious when they prescribe these medications for patients with a history of alcohol or other drug abuse.

Development of tolerance to diet pills - Most studies of weight-loss drugs show that a patient's weight tends to level off after four to six months while still on medication. While some patients and physicians may be concerned that this shows tolerance to the diet pills, the leveling off may mean that the medication has reached its limit of effectiveness. Based on the currently available studies, it is not clear if weight gain with continuing treatment is due to drug tolerance.

Appetite Suppressants

Appetite suppressant medications are not "magic bullets," or a one-shot fix. They cannot take the place of improving one's diet and becoming more physically active. The major role of medications appears to be to help a person stay on a healthy diet and exercise plan to lose weight and keep it off.

Side Effects of Diet Pills

Because weight-loss medications are used to treat a condition that affects millions of people, many of whom are basically healthy, their potential for side effects is of great concern. Most side effects of these medications are mild and usually improve with continued treatment. Rarely, serious and even fatal outcomes have been reported.

Two approved appetite suppressant diet pills that affect serotonin release and reuptake have been withdrawn from the market (fenfluramine, dexfenfluramine). Medications that affect catecholamine levels (such as phentermine, diethylpropion, and mazindol) may cause symptoms of sleeplessness, nervousness, and euphoria (feeling of well-being).

Meridia (Sibutramine) diet pills act on both the serotonin and catecholamine systems, but unlike fenfluramine and dexfenfluramine, sibutramine does not cause release of serotonin from cells. The primary known side effects of concern with sibutramine are elevations in blood pressure and pulse, which are usually small but may be significant in some patients. People with poorly controlled high blood pressure, heart disease, irregular heart beat, or history of stroke should not take sibutramine, and all patients taking the medication should have their blood pressure monitored on a regular basis.

Xenical (Orlistat) diet pills have side effects which include: oily spotting, gas with discharge, urgent need to go to the bathroom, oily or fatty stools, an oily discharge, increased number of bowel movements, and inability to control bowel movements. These side effects are generally mild and temporary, but may be worsened by eating foods that are high in fat. Also, because orlistat reduces the absorption of some vitamins, patients should take a multivitamin at least 2 hours before or after taking orlistat.

For more information and advice about prescription-only diet pills, over-the-counter weight loss pills, dietary supplements and active ingredients in fat-burners and herbal diet pills, click the links at the top of the page.

Diet & Weight Loss Pills
Diet and weight loss drugs or pills, whether prescription or over-the-counter weight loss supplements, are only effective when combined with a healthy diet and exercise plan.

Lack of time is a major reason why many people forego healthy eating. Fast food is readily available and it's just too tempting, and it's cheap and filling. While eating fast food is never as healthy as a well-planned, balanced diet, if you must eat fast food, you can easily take steps to improve the quality of your nutrition when on the run.

1. Watch portion sizes. Your craving will likely be satisfied after you have finished a small order of fries, and you'll save over 100 calories when compared with the supersized order. The same holds true for sandwiches. Order the regular version or even a kid's meal for yourself.

2. Seek out deli-style fast food chains where you can order a sub or sandwich on whole wheat bread or a wrap, a lower-fat and lower-calorie option than fried food.

3. Many fast food chains now offer healthy sides in place of the ubiquitous French fries. Take the healthy option. Or, if you can't bear to give up the grease and salt, get the healthy side order too.

4. Always order a side salad when eating at traditional fast-food outlets. You will be less likely to fill up on only the unhealthy items, and the salad will provide some fiber and vitamins to balance an otherwise unhealthy meal.

5. Remember that chicken isn't always a healthy choice. Many fast food chains offer fried breaded chicken sandwiches on white bread that are actually richer in fat and calories than a burger. Grilled chicken is a better option.

6. Make it a habit to eat a piece of fruit, a bowl of cereal, or some lowfat yogurt before you set out to run errands. Regular eating can help you feel full and avoid temptation.

7. Stock your car with bottled water and healthy snacks. Have a small snack before the cravings hit, and you're less likely to pull into that drive-through fast food outlet.

8. Consider a supermarket for your fast food break. You can pick up precut and washed fresh fruit or vegetables, yogurt, or lowfat cheese. Many supermarkets also offer sushi or other healthy prepared items.

9. Hold the mayo. A tablespoon of regular mayonnaise has almost 100 calories!

10. Don't add a sugary, calorie-rich drink to an already unhealthy meal. Water is available everywhere and is good for you. Drinking a large glass of water with your meal will help you feel fuller earlier.

source: medicinenet.com