What To Eat During Pregnancy

March 28, 2018

Are you an expectant mother, and recently been flooded with advices on what to eat and what not to eat? And you are feeling awfully confused about the whole diet? Well you are not alone. It is a known fact that an expectant mother has to take care of what she eats form the first month of pregnancy itself. This is because she is eating for two people now. This is why; the concept of healthy pregnancy diet has become very vital for every expectant couple.

There are a lot of food items that are considered safe and unsafe during and after pregnancy. It is important to have sufficient knowledge of the same so that the health of the mother and the baby is not jeopardised. There is a category of foods to eat during pregnancy which must be followed strictly. Of course other factors like allergies of the expectant mom and the taste preferences can be worked around. A nutritionist or a doctor can chart out the food for pregnant women.
A lot more data listed here : .

There is a lot of controversy regarding the consumption of some food items during pregnancy. Ideally a healthy pregnancy diet would not include cheese, peanuts, fish, pineapple etc. because some doctors think these are unsafe to consume during pregnancy. Thus foods to eat during pregnancy can best be worked out by the doctor who is taking care of the pregnant lady. Because a healthy pregnancy diet must be an ideal mix of what the mother likes to eat and what is good for her and the baby. The diet must be tasty as well as nutritious.

The initial months of the pregnancy are considered as crucial periods during which both the mom and the baby are getting used to each other presence. So healthy food goes a long way in ensuring that the mom is strong and healthy throughout and the baby grows well too. It needs half the nutrients that the mom intakes, so the mom must be given a good balanced diet to suffice both the expectant mom and the baby.

Phen24 does it work? Find out now

September 21, 2017

Due to the amount of people who are overweight there are more weight-loss products available than you can shake a stick at!

This can make choosing the correct one a fairly tricky business. This article will concentrate on one such product and ask the question: Phen24 does it work when it comes to effective weight loss?

Two things which are known to be effective for weight loss

When you are looking at weight loss formulas there are two things you should look out for. The first is whether they offer fat burning capabilities, and the second is do they work effectively as an appetite suppressant.

Many weight loss supplements will do one or the other. Phen24 does both!

24/7 Fat Burner

It will turn your body into a 24 hour fat burning machine. It does this by increasing your metabolism. When this is raised your body is intelligent enough to start burning fat for energy.

The result of this is that you not only lose weight through the fat burning process, but your energy levels are increased. This sounds like a marriage made in overweight heaven!

Appetite Suppressant

This process ‘does what it says on the tin!’ Many overweight people have a problem when it comes to overeating at meal times and constantly snacking in between them. Their food cravings easily override their willpower when it comes to food.

A good quality appetite suppressant works by tricking your brain into thinking you are not hungry. Because you do not feel hungry you will not eat as often. It will also curb your desire for those calorie laden snacks. These are responsible for you piling on even more unwanted weight.

From a fat burning and appetite suppressant point of view the answer to the question: Phen24 does it work when it comes to effective weight loss? Has got to be an emphatic YES!


Any weight-loss supplement stands and falls by the quality and effectiveness of its ingredients. Below we will look at some of the Phen24 ingredients to see how they stack up to help you slim down!

It is important for your to understand that the ingredients in Phen24 are all-natural. This means they are safe to use. This is unlike many other weight loss products on the market.
Article source : phen24 reviews.

Each of these ingredients has specific roles to play when it comes to helping you lose weight.

Dimethypentylamine Hydrochloride

This ingredient works by helping to increase your metabolic rate. Once this rate is increased your body will begin to burn off more fat.


When your body burns fat this ingredient helps to ensure it gets more energy from this burned fat. The two benefits of this are that you will lose weight and see an increase in energy levels.


Capsaicin works to increase your body temperature. This means you burn more calories each and every day without putting any effort in.

LongJack Tongkate ALI

This ingredient is regularly used in traditional healing. It helps your body burn the fat you have stored. It also helps to eliminate any muscle loss. This is a common problem for people who are overweight as they slim down.


We asked at the beginning of this article; Phen24 does it work when it comes to effective weight loss? When you consider the highly effective ingredients, and the way it helps you lose weight the answer is a definite YES!

The Best Body Building Routine Recommended For You

September 1, 2017

A perfect body building routine is one, which comprises of such exercises and workouts, which can work all the muscle groups in your body, as well as provide adequate cardio exercises to make your cardiovascular system perform even more efficiently.

When you design a body building routine for yourself, you need to do so in consultation with a fitness expert, so that you come up with a perfect routine, considering your age, present state of health, and your fitness goals. It is always advisable to stick to a customized body building routine, rather than going for just any commonly followed routine because it may result in serious injuries or not get you the desired fitness results.

Start your workouts by warming up for 5-10 minutes. You can include low-intensity movements, such as walking or jogging. Follow this up with about 20 minutes of cardio exercises. You can include brisk walking, jogging, cycling, jumping ropes or swimming. You must follow this up with about 10-15 minutes of stretches to improve muscular flexibility.

You must undertake compound movement exercises (like squats, bench press, dead-lifts, barbell bent over rowing, standing barbell curls, close grip bench press or military press) because these exercises involve not only the main target muscle fibers, but instead, strengthen and workout the related supporting muscle fibers as well.

In case you are a beginner, it would be ideal, if you can perform about 8-12 reps in each set. You can take 1-2 minutes of rest in between two consecutive sets. Learn to use the correct form and technique to perform each exercise so that you stay injury-free. Gradually, as you become accustomed to this particular body building routine, you should start using progressive resistance to shock your muscles and encourage them to go into a constant growth phase. You can intensify your workouts by increasing the reps count per set or by increasing the weight load used for performing those exercises.

Some Sample Body Building Routines

? Focus on your shoulder muscles (deltoids) and your arms (triceps) on day 1
? Focus on your back muscles (such as the latissimus dorsi and Trapezius muscles) on day 2
? Take an off and rest on day 3
? Focus on your leg muscles and your forearm muscles on day 4
? Focus on your chest muscles and your biceps on day 5
? Take an off and rest on days 6 and 7

Conclude your workout schedule with about 5-10 minutes of cooling exercises to complete your workout schedule. You can include exercises such as walking or slow jogging. Cooling exercises aid in bringing back your normal heart beat and in eradicating the toxic wastes produced during the exercises and workouts.

Each person’s abilities are different and therefore, it is best to follow such a body building routine, which has been specifically designed to suit your needs. Your body building routine must be supported by the right kind of diet and supplementation and ample rest to allow the muscle tissues to get repaired and recover from the strain of the exercises.

It is enough if you can workout for 3-4 days in a week and take rest for the rest of the days. Fitness experts recommend 2 days of complete rest to the muscle group that has been worked, so as to allow maximum recovery to the sore muscle tissues.

Appetite Suppression – Crucial For Long Term Weight Loss

August 23, 2017

How many times have you started a diet in order to lose weight only to give it up after a few days? This is a very common complaint. The reason is that most people simply cannot control their hunger properly. Appetite suppression is definitely very important for long term weight loss because you might just end up sabotaging your diet thanks to your extreme hunger.

Long term weight loss is only possible if you reduce your daily food intake by small quantities. You need to bring down your daily calorie consumption in very small instalments. A reduction of 200 calories is a very good way to start. You’ll need to stick to this reduced diet for a week or so after which you have to reduce your calorie intake further.

The problem is that you’ll find it very difficult to make a significant reduction in the amount of food you eat because you will start craving for food. You might end up eating a lot of food in frustration.

You will find it very easy to lose weight if you start using appetite suppression pills. These pills help you by:
– Reducing your hunger so that you can eat small meals- You can also manage quite well without having to eat frequent meals
– Building your confidence by enabling you to stick to your diet for a reasonably long time.
– Maintaining your weight loss for a year or so in order to get your body’s metabolism stabilized. If you are not careful then you will put all the weight on all over again because your body will resist weight loss.

Since it is very clear that you need the help of diet pills in order to lose weight quickly and easily, you need to identify the best pills to use. Article source : phenq diet pill. There are quite a few diet products available in the market these days but PhenQ is by far the best one. This is a very good product to take over an extended period because it does not have any negative side effects.

Unlike other products such as Duromine, PhenQ does not cause irritability, nausea or insomnia. Not only is this product very effective for appetite suppression but it will also give you plenty of energy to exercise regularly. You will only be able to achieve long term weight loss only if you reduce the amount of food you eat and also exercise properly.

Ultimate Workout Routines

August 20, 2017

If you know exactly what you want, scroll down to the list of workout routines below and see what suits your needs. Modify and tweak them if necessary to get the most out of it for you. Or, if the concept of workout routines is new, or you want to inject a little oomph into your workouts, then consider exactly what you want to get from all your hard work. What is your ultimate goal? Do you want to run a marathon? Or lose those extra pounds that magically appeared around your waist, butt, and thighs? Or do you want to gain weight? Whatever your ultimate goal, you’ll need a set of workout routines that suits your specific needs. Notice how I said set of routines? That’s because a single training session is considered a single routine, and you’ll never be able to achieve your ultimate goal and total fitness by repeating the same single routine over and over again. It just won’t happen.

Getting Started with Your Workout Routines

If weight loss is your goal, your routines will lean more heavily towards aerobic exercise. Or HIIT training is another excellent fat burner. Fast walking, hill walking, jogging/running, cycling, swimming, dance classes, aerobic classes, circuit training. Or any mixture of these. Anything to get your heart rate up. If you mix these up, there will be less chance of you becoming injured. Of course, if you’re aiming for a marathon, there’s no option but to clock up the mileage. However, you’ll still have to follow a dedicated progressive routine. Gaining weight – muscular weight – requires heavier resistance training. If you do too much aerobic training whilst in a weight gain phase, you’ll burn off too many calories. Weight gain will become impossible. However, there should always be a certain amount of aerobic training. If you’re training for a specific event, such as a 10K race or half marathon, you’ll be focusing much more on aerobic exercise. You’ll be working a little harder and for greater periods of time than if you were trying to lose weight. But no matter what your ultimate goal, your routines should encompass the four main components of health-related fitness: aerobic capacity, strength, flexibility, and body composition.

Beyond the Training

Your workouts are only part of the story. You have to think beyond the exercise. Your exercise should be coupled with an appropriate diet for your ultimate goal. If it’s weight loss, you’ll follow a calorie restricted diet. If weight gain is your thing, you’ll have to increase your calories in the form of proteins and some carbs. And so on. And remember this one . . . your routines must also be enjoyable! If not, you’ll soon get bored and jack it in. If you do all this, keeping injury free, you’ll soon achieve your ultimate goal! Take a look at the routines below for some ideas.

Muscle and Fitness Guide

August 20, 2017

This website has been set up to share important topics to help you lose weight and tone muscle.   We all want to improve the way we look.  It is almost addictive when we start to see results because it begins to raise our self-esteem and confidence which makes us work even harder.  Please take advantage of the information on this site to help obtain your goals.  Isn’t it about time you looked in the mirror and saw a whole new you?

Foods that make you lose weight

One of the biggest factors in determining the effectiveness of our workout campaign, is how well we control our diets.  You can workout until you are blue in the face but if you do not eat the right foods that make you lose weight and the correct portions you still may not get the results as fast as you would like.  A lot of people think that if they just do not eat they will lose weight.  This is a very bad way to do it because you can do more harm than good.  Your body requires nutrients throughout the day to keep going and if we do not take in what is required it will have no choice but to eat itself for those nutrients.  Instead of our body eating the fat like we would like it to, it actually breaks down its own muscle.  Click here for more information on how to eat the right foods for a more effective fat burning diet plan.

Easiest way to lose weight

For years we have all suffered through trying to diet and do everything we can think of to get healthier but to no avail.  There are so many diets out there, so how do you know which one is right for you? Finding the easiest way to lose weight will be easy if we can only find the right combination of exercise and the proper fat burning foods to help assist in not only losing that weight, but keeping it off for good!  For more information on how to shed those stubborn pounds click here.

Best way to build muscle

We all want to get ripped and jacked like those guys on tv with the six pack abs and the bodies women drool over.  It is not because of lack of effort.  Some people just gain muscle much more naturally than others without having to do as much work for it. The best way to build muscle is to stay away from routines!  When we repeat the same exercises over and over it has little to no effect on our muscles because our bodies get used to it.  The key is to keep our body guessing so it will not know what to expect.  For more information on how to get the most out of our workouts click here.

Your success is our success!

We would like to see all of our visitors lose weight and gain muscle.  For that reason we strive to provide the best information possible to assist you in finding the easiest way to lose weight and ultimately obtaining your goals.  We offer information on how to lift weights properly, food that helps you lose weight, workout plans to help you get started, training videos showing the best ways to build muscle fast and safely. We also offer suggestions for products that may assist in getting the results you want faster!

Regardless of whether you have tried to lose weight in the past or you are just getting started, reading through this inspiring collection of articles here on Muscle and Fitness Guide, will get you one step closer to achieving your goals!

How to Gain Weight, the Right Kind of Weight!

August 20, 2017

You’ve decided to kick your sporting level a notch or two higher and need a little more weight behind you (a little more oomph), or want to look better and feel more confident by stacking on some lean muscle.

So you’re now wondering exactly how to gain weight?

Well, rest assured, absolutely anyone can pile on the pounds if they wish. All they have to do is stuff themselves with high calorific foods until ready to burst. (Yeah, those really nice foods like cakes and chocolate and pancakes.) As long as they are consuming more calories than they are burning off, they’ll sure put on the weight!

That’s the easy way. The lazy way. But it’s a bad way and not the way YOU are going to do it!

The real difficulty though is in keeping those extra pounds lean! Pure muscle, not flab. Or at least near to it as possible.

Hopefully, instead of wondering how to gain weight, you’ll now be asking yourself . . . how do I gain lean weight? That is, the right kind of weight.

How to Gain Weight and Keep Off the Flab

To gain lean body weight, you have to combine an increased calorific diet with an appropriate training plan. Notice the word combine.

The diet and training go hand in hand. If you don’t increase your calories, you won’t put on weight. And if you do increase your calories but don’t exercise, you’ll just turn fat. Yuck.

But we need to look at each aspect in turn. You’ll have to eat the right types of food (that is, not those really nice foods like cakes and chocolate and pancakes) and do the right kinds of exercise.

How to Gain Weight through Calorie Consumption

So now you know that you have to increase your calories to gain weight. But how much do you have to eat? And what do you have to eat?

Let’s take the first question . . .

You and I have a minimum energy requirement just to survive, that’s the cost of running our bodies. This is our Basal Metabolic Rate (BMR), and depends on many factors, such as gender, age, weight, etc.

On top of this survival requirement, we require energy to get us through our day to day activities, and exercise if we do any.

If we eat less that the total amount of calories we consume for any given day, then we’ll lose weight by burning into our own stores of energy. That is fat (and to a lesser extend muscle). On the flip side, if we consumer more calories than needed for survival and daily activities, then we’ll gain weight. (I needn’t explain what happens if we consume exactly what we burn!)

There are estimators that suggest your average daily calorific requirement. Generally, the accepted target for maintaining a healthy diet is around 2000 calories for women and 2500 for men. However, when you start keeping a food diary you’ll be able to estimate your own daily requirement, which takes account of your exercise and activity level.

To gain weight, it is best to increase your food consumption by 200 and 500 calories each day. Any more than this and you’ll just be become fat! Even if you ate exactly the right foods and trained perfectly, you’ll still become fat as there’s a limit to muscle gains you can make.

So start at 200 calories for a week or two. If you’re slowly gaining weight, fantastic! Slow and steady is what you’re aiming for.

If you’re barely budging, up it to 300 calories for another week or two. And so on.

Be meticulous with your calorie tracking, and you’ll have no problem cracking this weight gain thing.

Now what about what to eat? You now know how to gain weight, but eating the right foods will determine whether your gains are lean . . . or fatty.

This is where some fanatics can over kill the subject. Don’t sweat it! Keep it simple. Basically, try and consume those extra calories in the form or fish, lean meats and dairy products that are high in protein and low in fat.

You’ll probably take on board a few extra calories in carbohydrates, but that’s fine as you’ll need these for your exercise.

Chicken or turkey breast, all fish, eggs, milk, are great sources of protein for making up those extra calories. The fats in the fish are mostly good fats, so don’t worry about that.

This should satisfy the first part of the equation of how to gain weight.

What About Weight Gain Supplements?

There are numerous sports supplements out there, each promising miracles. Don’t believe the hype. YOU still have to put in all the hard work!

Having said that, a good supplement could really help with your weight gains. These are engineered with a specific proportion of amino acids – the building blocks of proteins – that make up your muscle.

Basically you’ll take these supplements between meals to increase your overall protein and calorie intake. This can be easier than trying to stuff half a dozen eggs and four pints of milk down your neck!

There are proteins, proteins with carbohydrates, protein and creatine mixtures, and hundreds of other combinations. It can be daunting.

But again, don’t sweat it! Keep it simple. A good protein powder without the bells and whistles is just fine. Don’t buy the super cheap stuff. And don’t buy the super expensive stuff either. Go for something mid-range.

How to Gain Weight Through Exercise

This is the fun part. Resistance training! You’ve got to start lifting heavier weights (or start lifting weights if you don’t already). For a greater look into weight gain through exercise see this article.

There are a few rules you should follow for maximum results. And again, keep it simple.

Train only 3 days per week – no more than 4!2-3 sets per body part

Exercise the large muscle groups2-3 minutes rest between sets

No more than 60 minute per session

Have 4 rest days – no less than 3!

Did you read the list carefully? If you did, you’ll have noticed that the first and last points boil down to exactly the same. I’ve done this on purpose, as this point is crucial if you want to put on lean weight.

You have to give you’re muscle time to recuperate. Time to grow. If you train every day, with heavy weights, you just won’t give your muscles time to adapt and grow. And you’ll soon suffer burnout.

Follow the eating and training advice above, and you’ll be hitting you’re weight gain targets before you know it.

Hopefully, I’ve now answered your question, how to gain weight?.

Guidelines for Weight Loss after Pregnancy

August 16, 2017

Gaining weight during pregnancy is healthy and natural, but many females want to come back to their pre-pregnancy bodies. But you need to exercise carefulness when dropping your baby weight. Just as its best to put on weight gradually and continuously during pregnancy, you need to be slow shedding your weight after pregnancy. Here are some guidelines for weight loss after pregnancy.


One good way to weight loss after pregnancy is to breastfeed! It is a good idea of pairing breastfeeding with other forms of post-partum weight loss. One of the reasons your body gain weight during pregnancy is to help you store the energy for breastfeed. Breastfeed costs about 200 to 500 calories per day. Therefore take benefit of shedding calories the way your body normally intended –

Start breastfeeding your baby to lose weight without trying!


There are many advantages of exercise after pregnancy. It will help you drop those excess weight put on during pregnancy, relieve post-partum depressive disorder and, as opposed to diets, it wont intervene with your breastfeeding.

Its important that you convenience your way into exercise again. It is recommended to wait for at least six weeks after a vaginal birth and eight weeks after a c-section to start any kind of exercise. It is suggested that you practice low-impact workouts such as going for walks, swimming or yoga exercise. Come up with a personal exercise routine something you can adhere to and find the company of a companion or new mom.

Begin slow: 10-minute exercise should be tried first and then improved when you experience more assured. Keep a 30-minute restrict on your exercise and stop instantly if you begin to experience light headed or short of breathing.

Work Out at Home

There are many exercises ideal for weight loss after pregnancy that can be conducted at home. Yoga training workouts are ideal for in-home working out. If you took yoga sessions before or during your pregnancy, put on some calming songs and practice those exercises.

Pelvic Floor Strengtheners

Another essential area to focus on is the vagina: it needs to tighten up after that child has passed through. A good way to do this is with Kegel crunches, as you can practice these essentially anywhere. Basically tighten the muscle tissue of the vagina as if trying to get rid of the circulation of pee and count to five. This will increase circulation to the hips while tensing the muscle tissue.

Healthy Weight Loss through Healthy Eating

Next to exercise, diet plans are the best way to weight loss after pregnancy. Discuss with your medical professional about what meals are important for the ongoing health of you and your child. Concentrate on nourishment, not on weight loss diets! If youre breastfeeding, your childs nutritional needs overshadow your need for a slimmer body.

Go For a Walk

Going for walks is one of the best exercises around and it doesnt even require any special equipment. All you need is good footwear, excellent climate and your baby, of course! This very realistic exercise has now been made popular on YouTube. This exercise is developed to start six to eight weeks following child birth and is developed around your childs needs for pleasure.

Pregnancy and weight gain is a natural process and is healthy for you and your new born. Therefore, when trying for weight loss after pregnancy, be sensible and dont captivate extremes: no fast meals binges and no superstar diet plans. Weight loss diet in addition to training is the most secure and best way to get back your pre-pregnancy body.

Does Garcinia cambogia Work – Find the Answer to This Question

August 16, 2017

The fruit Garcinia cambogia is also known by various other names like brindall berry, gambooge, assam fruit etc. In recent times this fruit, has come into the lime light because it is supposed to induce weight loss. This particular fruit is grown in the coastal area of India (Kerala or Karnataka); it grows in the southeastern region of Asia and central as well as western part of Africa. The Garcinia cambogia fruit is generally pale yellow or green in color and appears like a small size pumpkin.

The statement that Garcinia cambogia helps to lose weight was first put forward by Dr. Oz in the year 2012. Dr.Oz went ahead to promote the extract of this particular fruit and termed it as a magical weight loss aid. Dr. Oz and his supporters said that the extract of the fruit Garcinia cambogia contains Hydroxycitric acid and this acid is the main component that helps to lose weight. According to these people the extract of the Garcinia cambogia fruit is supposed to work on two different levels. Firstly, it is believed to suppress the appetite of a person and secondly it is supposed to stop the production of fatty cells. Other than this Garcinia cambogia extract is also supposed to lower blood pressure and bad cholesterol, it is also supposed to improve metabolism and strengthen the immunity system of a person.

The bold statement made by Dr.Oz that Garcinia cambogia extract can be considered as the most effective way for weight loss raised the hope of people who are eager to lose weight. However, people are quite speculative about this fruit extract and so we often find people asking the question, does Garcinia cambogia work? In order to answer this question we must first consider the result of a certain researches. According to a meta-analysis it is found that the extract of Garcinia cambogia may possibly have small as well as short-term weight loss effects and it may also be accompanied by side effects like hepatotoxicity. When a person consumes the extract of Garcinia cambogia he may suffer from various discomforts like nausea, mild headache, sleepiness etc.

To understand the effectiveness of Garcinia cambogia extract another scientific research was conducted in the year 2005 on male overweight rats. According to the study the rats showed substantial weight loss but testicular atrophy as well as toxicity was also revealed. Due to the negative result of most of these researches, scientists do not believe that Garcinia cambogia can help people to lose weight.

Calorie Intake Per Day To Lose Weight

August 16, 2017

Your average calorie intake per day to lose weight is dependent on a range of different factors. The obvious are gender, total weight, body composition, height, and activity level, but there are many others. But it doesn’t really matter as the rules of weight loss are the same for all! And it is possible, in fact easy, for YOU to lose your excess fat and look and feel fantastic! Calorie deficit is the only way to lose weight

If you want to lose weight, to get rid of those love handles, then you need to be in calorie deficit. This means that you have to, on average, burn off more calories than you consume through you food. If you want to avoid liposuction and dangerous surgery, then this fact is inescapable. Let me write this another way.

If you burn off more calories than you consume, then you will lose weight.

I always tell people to remember this statement. It’s the single piece of information that should be etched into your brain to help with your weight loss. Remember it, because if you want to lose a stone, 2 stone, or more, it is the only way you will succeed!

Working with the numbers to find your average calorie intake per day to lose weight

To understand your average calorie intake per day to lose weight, you’ll have to understand the numbers. By this, I mean how many calories your body requires and how many calories you should reduce your food intake by.

The average female, each day, requires around 2000 calories to sustain the body’s needs. That’s to fuel all body functions and cater for a day’s physical activity. For a man it is a little more, around 2500 calories.

If you were to eat more than this on a regular basis, then you will consistently, little by little, gain weight. Fat weight.

Similarly, if you cut your calories so that you consume less than this (and/or increase your calorie expenditure through physical activity like exercise), then little by little you will lose weight. That’s because your body will have to eat into your fat stores in order to sustain its needs. This is calorie deficit!

How does calorie deficit relate to weight loss?

In 1 pound of human fat there is very near to 3500 calories of energy. This is another extremely useful piece of information. With it you can now estimate very accurately how much weight you can lose over a set period of time.

This means that when your calorie deficit reaches 3500 calories, that is when your body has to eat 3500 calories of your fat stores to sustain its needs, then you will have lost 1 pound of weight. You scales will show that you have dropped by a pound.

So you can see how there is a direct correlation between your calorie deficit and how much weight you lose.

But let’s get to the nitty gritty. Let’s say that you want to lose 1 pound per week. You already know that 1 pound of fat contains 3500 calories. That means that each day, if you have an average calorie deficit of 500 calories, over a period of 1 week you will lose 1 pound (that is, 3500 calories spread over 7 days).

How fantastically easy is that? All you have to do is reduce your calorie intake by 500 calories per day and each and every week you will lose 1 pound. Once you hit your ideal weight, you can up your calories to maintain your weight.

So for the female of the species, if you reduce your calories to around 1500 calories per day on average, and men to 2000 calories, then you will lose 1 pound per week.

A healthy calorie intake per day to lose weight safely

I know you want to lose weight as quickly as possible. Everyone who wants to lose weight does. It might be a wedding coming up, or your summer holidays, or you just want to feel good in your clothes.

Unfortunately, there is no miracle diet, however much some people search for it. But armed with the knowledge above, and a little bit of effort, you can learn to count calories and lose your excess weight. And more importantly, keep it off, even whilst enjoying your food.

Having said all the above, though you are reducing your average calorie intake per day to lose weight, you shouldn’t restrict your daily calorie intake by more than 500 calories. This is because your food contains more than just calories. It contains all your vitamins, minerals, and fibre to keep you healthy and strong, and keep your immune system fighting off bugs.

But that doesn’t mean to say you couldn’t lose more than 1 pound per week. You can simply increase your physical activity to burn off more calories. Again, don’t overdo it. A weekly weight loss of 1 to 1.5 pounds is considered healthy. More than this is probably too fast to be considered healthy.

How much weight do you really need to lose?

It is a great idea for you to know how much weight you need to lose before you start you new regime. That way, you can break your target down into manageable chunks.

Use the BMI Calculator to give you a good indication.

Though it has its limitations, especially when estimating for very muscular people, the BMI calculator is a great tool. Try it and see for yourself.

I know it can be quite demoralizing when you can’t shift your weight, no matter what you do. But you can do it once you know how.