How Do I Lose Weight Quick

The answer depends on your definition of quick. If you are thinking you can have massive weight loss that is sustainable in two weeks you are fooling yourself. Sure there are many diets and diet pills out there that promise you that you will lose weight quick but these pills and diets are not healthy.

You want to lose weight quick but you must not sacrifice your health. When we talk about losing weight we want to lose fat but weight loss can also occur through loss of muscle and water. Diet pills drain your body of fluids and in doing so produce what appears to be rapid weight loss. They also curb your appetite which means your body may not be getting the nutrients it needs to stay healthy. Fad diets can also deprive your body of the nutrients it needs and instead of losing fat you will lose muscle as your body struggles to maintain its health.

Now that I have talked about what you should not do lets talk about what you can do to lose weight quick. It is really a simple process. Eat more than your body is using and you gain weight. Eat less than your body is using and you lose weight. You can easily lose up to 10 pounds in the first two weeks on a good diet plan and 1 to 3 pounds per week thereafter.

Choosing the right diet plan from the 1000’s that are available can be difficult. Many of them have terrific claims, but remember:

• There is no one-size-fits-all weight loss program.
• There are no magic bullets or miracle instant cures.
• There is absolutely EVERY chance that you can transform yourself.
• It is completely possible for you to lose the fat and get healthier.
• Believe in yourself.

By: Mathew Reinholt

8 Ways To Lose Facial Fat

Want to lose fat in your face? Unhappy with that fat chin? Feel like those fat cheeks are making you look "chipmunky?"

First, let's acknowledge that spot reduction of fat, through exercise or dieting anyway, is not possible. It would be nice if we could target our problem areas -- thighs, a spare tire, flabby arms, or in this case a chubby face -- and concentrate our efforts on melting the fat from those specific places. Nice, but not realistic.

That doesn't mean the situation is hopeless. Here are all the ways that I am aware of for helping to get rid of a fat face, or at least diminish its plump appearance.

1. Exercise and diet to lose overall body fat.

When we lose weight we tend to lose fat from over our whole bodies. If you are overweight, then sensible dieting along with a regular cardiovascular workout will burn fat from all areas, including your face. For some people the difference will be dramatic, for others less so, but all should enjoy some improvement in facial appearance. Remember: Spot fat loss through exercise isn't possible, but fat loss is.

2. Drink more water.

Drinking eight big glasses of water a day has been proven to aid in weight loss. Sometimes when we think we're hungry, our body is actually just thirsty. Drinking lots of water can take the edge off our "hunger" and keep us from overeating, thus helping us to lose fat.

There's another reason to drink water, though. Sometimes a fat looking (or puffy) face is caused by bloating, the body's retention of fluid as a response to being water deprived. If you're a woman--especially if you've just come through a pregnancy or are experiencing menopause--this could be part of the problem. So drink up! Good ol' H20, that is.

3. Firm up your face.

Some people swear by facial exercise; others consider it silly and question it effectiveness. It won't hurt to try it for a few weeks or a couple of months to see if it works for you. Remember, your aim here is to tighten and firm your skin, not to try to spot-reduce the underlying fat (since that's impossible anyhow).

Here's an old one for firming up a double chin: Using the back (top) of your hand, slap/tap the bottom of your chin rapidly yet firmly. Do this often, whenever you think of it.

For cheeks: Sit. Relax. Smile, keeping your lips closed. Now suck in your cheeks and hold them in while you count 8 seconds. Relax and repeat at least ten times. This is a good one to do while driving, as it requires no hands to perform. Another exercise for your cheeks is simply to smile as wide as you can (lips closed) as you imagine you are trying to touch your ears with the corners of your mouth.

4. Get older.

This is the easiest way of all to lose fat from the face -- it only requires patience!

If you're in your teens, twenties or even thirties, your roundish face might be caused by baby fat that has yet to melt. Give it some time, and meanwhile be sure to work on reducing your overall body fat if need be. As people age they tend to lose a lot of their facial fat. The drawback to this natural process is that by their fifties, some people end up with excessively gaunt looking faces. That's a problem to tackle another day, though.

5. Lose face fat the magician's way.

Magicians use misdirection to deceive. You can "lose" the fat in your face the same way -- by misdirecting the viewer's attention and by disguising the roundness.

Sorry, guys -- these are women-only subterfuges ... unless you are into makeup or have long hair. And so, ladies ...

If you have a double chin you want to camouflage, I'm told that adding some blush along your jaw line will do the trick. Start from just below your ears and brush it all the way to your chin, making sure to blend. If you also put a spot of white powder on the tip of the chin for a highlight, the overall effect will be dramatically slimming.

Similarly, to make your face look thinner, just brush bronzer over your cheekbones and temples, as well as under your chin. Boost the effect with white-powder highlights on chin tip, cheeks, forehead and the bridge or your nose.

Finally, ask your hairdresser for a style that will either hide or draw attention away from a round face. Hairdressers are experts in knowing which styles are best for which face shapes.

6. One word: Ultrasound.

Ultrasound is increasingly being used for cosmetic purposes. A special ultrasound machine can be employed to send energy deep beneath the skin, where it liquifies underlying fat cells without harming tissue or nerve cells. The liquified fat is then expelled naturally by the body--or at least that's what proponents and practitioners of ultrasound therapy claim.

7. One other word: Liposuction.

Liposuction is more invasive than ultrasound therapy by itself. It can also be combined with ultrasound. As you probably know, liposuction involves making one or more small incisions in the skin, inserting tiny "vacuum hoses" and suctioning out the fat. It works particularly well on double chins and jowls, and can be used to "deflate" fat cheeks, too.

8. Two words: Cosmetic surgery.

Celebs do it. Average people do it. For some, results are stupendous. For a few, they're a nightmare. Botched jobs do happen. And in any case, facelifts and similar cosmetic procedures are expensive.

This article on ways to lose fat from the face wouldn't have been complete without mentioning ultrasound, liposuction and cosmetic surgery. I deliberately did not go into detail about them.

If you are considering having any costly or invasive procedure to reduce facial fat (or for any other purpose), you need to do your own due diligence. Talk to people who've had the same procedure. Research it through the Internet. Get your doctor's opinion, advice and perhaps a referral. Learn about costs, side effects, recovery time and possible complications. Most importantly, gain a realistic understanding of what the procedure can and cannot do for your appearance. That way you'll avoid disappointment.

Weight Loss Vlog #9

Healthy Weight Loss Pills

There are many reasons for which weight loss pills should be prescribed by the doctor or a physician before its use. Their major side effects include constipation, gastrointestinal disorders, indigestion, bloating and diarrhea. So they should not just be bought from the market and gulped down with water for the purpose of losing weight at a faster rate. In this way they may cause various health problems to the person without his knowledge. While buying a diet pill, the buyer should read the manufacturer’s label in order to make it sure that the product he is buying is the original one and not a fake copy of that. Proper exercise is also necessary along with the intake of these pills as they are of no use without any workout.

By: Franchis

How I Achieved A 70 Pound Healthy Weight Loss In 4 Months And Have Kept It Off For 15 Years!

No matter what stop light your car is parked at, chances are good that you can look over at any of the four street corners and see a fast food restaurant. Despite all of the technical advances and knowledge we are equipped with to help us lead healthy lifestyles, temptation is keeping our nation fat and a soaring need for healthy weight loss for over 65% of Americans. One cheeseburger won't hurt us in the long run, we say, but ten years later we wonder how we became obese.

Another factor helping America achieve the status of being the fattest nation in the world, and an alarming need for healthy weight loss, is fad diets. We eat cheeseburgers, tacos and fried chicken at all of these fast food restaurants, then jump on whatever fad diet train that conveniently passes by in order to try and cheat our way back to good health. All it seems to be doing is making us even fatter.

I struggled with being overweight for twenty years before finally realizing that cheaters never prosper, and it goes double when dealing with your health. I spent over $2,000 on various weight loss programs only to lose 60 pounds and gain back 80 pounds. The only logical solution I could come up with was that there was something wrong with me personally or I was using the wrong weight loss programs.

But thankfully, I'm not the type of person who gives up. When I finally woke up and realized that there will never be some sort of miracle cure packaged nicely in one little healthy weight loss supplement that will help anyone lose weight, things became clear. In order to lose weight and keep it off for good, I had to face the fact that lifestyle changes must be made and I had to find a healthy weight loss program that would work for me.

Lifestyle modifications are the foundation of any successful long-term weight loss plan (eating less and moving more), and they require daily focus and discipline. I had chronic asthma all of my life and could not exercise or even breathe heavy, yet I still found a way to lose 70 pounds 15 years ago and have been medication free ever since. For me there was no other choice. It all came down to making simple decisions on a daily basis.

The way I lost weight was by replacing high-fat and high-sugar foods with proper nutrition and targeted vitamins made from all natural ingredients. Specifically, I began replacing unhealthy meals with a soy-based protein shake that gave my body all of the proper nutrition that a huge high-calorie meal gives you, minus the salt, sugar and fat. Proper nutrition and less calories equals healthy weight loss. Did I give up the foods I love? No. I just don't eat them quite so often.

One of the biggest misconceptions that I have encountered since beginning to help people in their healthy weight loss journey is that all you have to do is eat vegetables and fruits to get the nutrition you need. Although these foods are a much healthier alternative than low-fat potato chips and cookies, you still have to eat too much of them to get the nutrition of a scientifically formulated protein shake.

Calories are calories no matter what the food source is, and the more you consume, the more you will gain weight. One 200 calorie soy-based protein meal replacement shake, for example, could be packed with all the nutrients found in eating 2,000 calories worth of food.

The human body is complex and requires many different needs for all of your problems which cannot be solved with one little weight loss pill. Treating each organ individually so that it functions at its optimum performance is the safest way to achieve an overall wellness of the body. By taking an all-natural products targeted to help me breathe better, I was soon able to get off all of my asthma medications while achieving the weight loss I wanted.

Another reason why I was successful at losing weight and keeping it off was because I had a support system. My coach had been where I was, and struggled in the same ways to achieve weight loss. Because he was part of the program I began, my coach's success was dependent on my success. And that is why I am so successful at helping people lose weight now. I have been there before and I know what it's like.

The best part about the meal replacements and supplements I have conditioned myself to take every day to keep me healthy is the cost. It is cheaper for me to get the best nutrition possible into my system than it is to buy the extra value meal at any given fast food restaurant. How can you beat spending $3.50 per meal without putting your health at risk.

It is important that you understand the importance of making healthy choices as a new way of life. It is extremely difficult in America today to find the road to good health and stay on it, but you must if you want to achieve healthy weight loss and keep it off for good. Do not let poor food and diet choices rob you of living the best life you can live. For things to change, you've got to change.

By: William Winch

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Bill Winch is a Personal Wellness Coach whose mission is teaching and coaching others who are struggling with losing weight safely and keeping it off for good. To receive his Free Report "9 Weight Loss Myths Exposed," visit his website and click on FREE REPORT or call him directly at (585) 271-3767 for a free wellness consultation.

Phendimetrazine, A Gateway To Weight Loss

Do you believe that you have a fair chance of making it to the list of top 100 big people of the world? And that is the sole reason for you to take pride in your increasing waistline. It's high time that you wake up dear friend. Obesity is the next big epidemic that is just waiting around the corner to take over the world. It is not just a cosmetic problem but also a health hazard. If your health is being immediately and severely compromised because of your weight, faster weight loss may be imperative - but always under the doctor's guidance. Additionally, complementary and alternative therapies that claim to offer benefits in weight control include massage, homoeopathy, and acupuncture.

There are certain causes that lead to obesity and weight gain. If you're a woman, you are at a higher risk of being obese. Studies have shown that if someone is depressed and in need of some loving, s/he resorts to gorging on food to become oblivious to the sadness around him/her. You are bound to gain weight if you're eating the wrong things, you're eating too much, or you're on a fad diet. Sedentary lifestyle and genes also play a part in your overweight stature. Other factors, such as the love of food in your family, your medical condition, and your adherence to advertising stuff, may all lead to weight gain.

Whether you are trying to lose five pounds or more than 50, the same simple laws of physics determine whether or not you will lose weight and how fast your weight loss will occur. Exercise provides an outlet for pent-up energy and boosts de-stressing hormones. You are never too busy for a one-hour walk or jog. Spontaneous exercise - doing something that you really enjoy - makes you feel good. Work consciously to stay fighting fit even if your exercise regime keeps changing. Never skip meals and keep sipping tea and water at regular intervals to stay hydrated. To lose weight effectively, you can also join a weight control program - but choose carefully.

In the US, the heavyweights are fighting back. The movement for acceptance of the big people received a major fillip when Camryn Manheim (Ellenor of the hit series 'The Practice') dedicated her 1998 Emmy for Best Actress to "all the fat girls." Another fat activist Marilynn Wann has a best-selling book out called 'Fat, So? 'Radiance' magazine, which celebrates the lives and achievements of big people, is doing very well, and May 6 each year is celebrated as International No Diet Day (INDD).

According to a recent survey, 5 percent of women and 2 percent of men trying to lose weight use diet pills. Therefore, FDA has approved several prescription drugs, such as Phendimetrazine for treating obesity. These drugs are appetite suppressants that help people on calorie-restricted diets adhere more closely to their diet. Phendimetrazine diet pills are readily available in the market and you can get cheap Phendimetrazine easily. You can also buy Phendimetrazine online at your own convenience.

Six Simple Weight Loss Tips And Welcome A New Smarter Fitter You

weight loss Tip 1

When eating out, always choose the smallest portion size available.

When we choose larger meals, most of us tend to eat past the point of hunger and in doing so consume more kilojoules than we need which contributes to weight gain.

Remember that if you are still hungry after choosing a smaller meal, you can always fill up with something else and enjoy a wider variety of tastes in the process.

Tip # 2

If we absolutely must eat chips, opting for straight-cut and fatter chips instead of crinkle-cut and thin chips will help minimize fat intake.

Straight-cut and fat chips have less surface area than crinkle-cut and thin chips so hold less fat.

Extra fat equals extra taste, but if we want to lose weight we have to make some sacrifices!

Tip # 3

Try drinking a glass of water before a meal.

If you tend to overeat at certain meal times (like dinner for example), try drinking a medium to large glass of water 10 to 15 minutes before you sit down to that meal.

Drinking water before your meal will partially fill your stomach and may reduce your hunger levels, because often when we think we are feeling hunger, our body is actually telling us that it is getting dehydrated and needs some water.

Tip # 4

Offer to be the "designated driver" more often.

If you go out for dinner and drinks with family and friends, offering to be the designated driver will save you hundreds of kilojoules because you can't drink as much alcohol.

Tip # 5

If you often find yourself reaching for chocolate in between meals, try eating a handful or two of mixed, unsalted nuts instead.

For best results, mix your own and include nuts that you don't necessarily eat on their own. Eating mixed nuts together means you won't even notice the ones you don't normally eat.

weight loss Tip 6

Try to break unhealthy food addictions.

Many of us get into the habit of enjoying unhealthy food and drink while we're doing everyday things like watching our favorite TV shows, visiting cinemas, going to our favorite club, etc.

Every time you go to the movies do you habitually order large popcorn, ice-cream, large coke, bag of sweets or chocolates before sitting down? Or can you watch your favorite soap opera without a cup of coffee or tea and a few chocolate biscuits?

By: Marry Parker

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Surgery To Remove Excess Skin After Weight Loss

Statistically, obesity is on the rise in our culture. If you have tackled your weight problem, you may have to consider cosmetic surgical intervention to address any excess or stretched skin.

Surgery To Remove Excess Skin After Weight Loss

If you've ever lost a great deal of weight, you may have realized some not-so-pleasant changes to your body. Losing weight can cause ripples and wrinkles in your skin, sagging body parts, and skin folds - just to name a few after effects. For some people, these cosmetic changes may seem like a small price to pay for losing weight and making their body healthier. For other people, however, the changes in their skin and other effects may be too much - sometimes even causing physical problems. For those people, surgical intervention may be an option.

When you think of cosmetic surgery, you might only think of procedures such as face lifts and rhinoplasty. There are many other procedures that can be done to sculpt the body as well, and these procedures are often what those who have lost a lot of weight must have performed. One such surgery is abdominoplasty, which is commonly known as a tummy tuck. In this procedure, excess skin is removed and tightened in the stomach area. For patients who have lost weight and ended up with a large flap of skin overhanging their stomach, abdominoplasty can help by removing this excess stretched skin. The patient can then obtain a smoother, thinner appearance to their abdomen.

Another type of cosmetic surgery that is commonly performed is a breast lift. When a woman loses a massive amount of weight, she not only loses it in her stomach, thighs and buttocks. She will also lose weight in her breasts, which can cause them to become droopy. A breast lift can help to restore a more attractive appearance to a woman's breasts, by removing excess skin and tightening the muscles around the area. The nipple may need to be repositioned, and the surgeon can also change the way that the breast "drapes", to give it a more youthful and natural look.

A final type of cosmetic surgery that can be useful is liposuction. Liposuction is the removal of fat deposits under the skin by using a cannula which vacuums out the fat through a small incision. Liposuction can be useful to people who have lost most of the weight that they have wanted to lose, but are unable to lose fat from certain areas. The liposuction technique can be used to remove the fat in these areas, but should not be used to get rid of large amounts of fat all over the body.

Cosmetic surgery after weight loss can be a great tool to make patients who have endured losing weight feel even better about themselves. You've worked hard to lose the weight, now you can tune up your body for that perfect look.

Alternative ways to lose weight

By: Kristin Adams

In the spirit of bathing suit season, there are many different weight loss techniques in the Roanoke Valley. Some of the less common ones include herbs and supplements, hypnotherapy, acupuncture, and bariatrics in addition to fitness and nutrition centers.

A common theme in all of these weight loss techniques is that it is not an easy fix. It takes hard work, a balanced diet and exercise to lose weight, no matter what other techniques are used. The products and techniques below are not meant to be an endorsement, but a summary of some of what is available.

Chinese medicine
Chinese medicine believes that every body part is connected to others. This is opposite to western medicine, which treats every problem in a vacuum, according to Greg Johnston from the Dancing Crane Center for Chinese Medicine in Salem.
Chinese medicine has five areas: acupuncture, bodyworks, herbs, nutrition and exercise.

The basic idea of acupuncture deals with lines, or meridians, on the body which connect parts. For example, the stomach is connected to the face, Johnston explained, which is why some people tend to break out when they eat certain foods.
An important part of Chinese medicine, which has been around since 500 B.C.E., is that it involves a completely different way of thinking from western medicine. Western medicine’s job is to fix people after they are broken, while Chinese medicine is meant to prevent problems, Johnston believes.

Johnston and other acupuncturists choose points on the body that relate to specific organs. They then put small needles into those points. The patient then relaxes in dim room for 20 to 30 minutes.

Many kinds of problems, even emotional eating, can be helped with acupuncture, Johnston said, because they can be traced to a certain organ which is at fault. Emotional eating is tied to stress, which can be dealt with by balancing the liver. The stomach, however, helps with good digestion and restrains an overactive appetite when balanced.

Supplements
Nature’s Outlet in Salem sells supplements that are designed to help with weight loss. The most common ones at this point, general manager Rob Rea said, are FucoTHIN from the Garden of Life company, SC Diet & Energy Herbal Thermogenics from NewChapter, Green Tea Fat Metabolizer from Irwin Naturals and PGX from the WellBetX line of supplements. FucoTHIN is a body cleanser that increases metabolism, burns fat and helps make diet and exercise more effective, he said. SC Diet & Energy Herbal Thermogenics uses an herbal response called adaptogenic which speeds up metabolism, Rea explained, and Green Tea Fat Metabolizer burns calories.

Rea is a big fan of PGX because it is a fiber blend, he said, which causes people to lose their appetite. He said it is also very effective in preventing blood sugar spikes, by slowing the rate of carbohydrate break-down to avoid peaks and valleys.
According to Rea, diet guru Atkins was ultimately on the right track. He said that carbohydrates are a big obstacle for people trying to lose weight. So many people eat carbs and don’t know how to tell the different between good and bad ones. Basically, Rea said, try to avoid refined food as much as possible.

Bariatrics
Bariatrics is the medical study of dealing with issues of obesity. The Center for Bariatric Medicine near Virginia Western Community College offers a 12-week program for rapid weight loss. Most of the patients are men and women who are chronically overweight by 20 pounds or more. It uses meal replacements for breakfast and lunch, has prescription and non-prescription medication to help weight loss, teaches a version of the 8 Minute in the Morning workout created by Jorge Cruise, tests thyroids and metabolic rates, and also has the option of using amino acids for appetite control, Lipo-B injections for appetite control, and B-12 injections for increased energy.

The center has some long-time weight maintainers, some who have been able to keep off the weight they lost for 10 years, owner Bonny Lee said. Many maintainers come back once a month for refills of prescription medications. Also, all active patients receive a calendar every month with recipes and tips for keeping the weight off.

Lee, who is a registered nurse and a personal trainer, said the center also offers preparation for bariatric surgery such as gastric bypass and stomach stapling. For those who need to lose more than is possible in 12 weeks, they can repeat the program for a reduced price.

Lee recommends the books "Eat This Not That" by David Zinczenko, "Mindless Eating" by Brian Wansink, and "Protein Power" by the Drs. Eades.

Hypnosis
Hypnotherapist Helen Anderson helps people lose weight by reprogramming the unconscious mind to break patterns, such as emotional eating and not exercising. It also helps motivate people.

Anderson explained that the unconscious mind resists change, and always wants to do what is familiar. That is why it’s so difficult to break patterns. When someone is hypnotized, however, the hypnotherapist speaks directly to the unconscious mind.
Anderson describes hypnotism as similar to driving the same way every day. Eventually you can drive that way without realizing it, and can find yourself pulling into the driveway before you know it. But you aren’t asleep. If a kid ran out in front of you, you’d still slam on the brakes, Anderson said.

Exercise and nutrition centers
One of the exercise and nutrition centers with additional services is the Lifewise Fitness center, created by Che Torrey. It combines fitness and nutrition into one building and one program. Torrey believes that the fitness industry is sorely lacking because it isn’t useful in long-term weight loss, just short-term weight loss as well as money.

He used a comparison in explaining the program: imagine going to Webmd.com, typing in the symptoms you have, and then having the site give you a printout of what it’s most likely to be, and a prescription to treat it, all of which while never seeing a doctor. That seems ridiculous, but designing your own fitness program without a doctor is just as ridiculous. He views Lifewise Fitness as healthcare, not a gym. When people walk through the doors, they aren’t just signing up for the equipment, like in a gym. The equipment at Lifewise, according to Torrey, is an added bonus.

Lifewise is also different from a gym because it has a cap on the number of memberships allowed to make sure every client is getting enough care.

Lifewise has staff members from many different areas, all of whom have degrees in their specialty. They have exercise physiologists, exercise scientists, dieticians/sports nutritionists, licensed massage therapists, two chiropractors, and a medical doctor, plus a host of affiliated doctors.

When someone comes to Lifewise, the first step is to give them a complete health assessment, including nutrition. Then nutritionists can help by analyzing what members eat and advising them how they can eat healthier. The staff also does a completely individualized exercise program, which includes a calendar of daily instructions. Members also receive a chip on a lanyard which monitors their progress and reports it to the staff. They modify the person’s calendar based on how well he or she is doing.

More Time Needs to Be Spent on Exercising to Lose Weight

By: Vickie Richter

With more and more developing nations adopting the Western lifestyle, they are also exposing themselves to the plight of that lifestyle—namely obesity. Obesity-related ailments including diabetes, stroke, gallbladder, and heart disease are responsible for over 300,000 deaths each year in the United States alone. The Surgeon General reports that about one-third or over 68 million Americans age 20 and older are overweight, while another 64 million are classed as obese.
Current data, showing that over one-third of American women are now considered obese, has given cause for a new study led by John Jakicic, chairman of the Department of Health and Physical Activity at the University of Pittsburgh. It appears that the American Heart Association's current guidelines of at least 30 minutes of moderately intense activity five days a week (150 minutes per week) falls short-by almost half-of what the new study recommends. After following 200 women considered being overweight or obese for a two-year period, Jakicic's team found that in order to take of weight and keep it off that the study group needed to exercise about 275 minutes a week, which translates to 55 minutes, five times a week or 40 minutes a day.
For the study, the women were divided into four groups, each with a different calorie intake restriction between 1,200 and 1,500 per day, and each group was assigned moderate to vigorous physical activity with varying levels of duration requiring a calorie burn of 1,000 to 2,000 per week. After six months, all of the women had lost weight; averaging between 8 and 10 percent of their starting weight-but only 47 women were able to sustain that weight loss at the two-year mark. These women exercised the most, burnt the most calories, and reported eating less food in general and decreasing dietary fat. The lead author of the study, John Jakicic, stated that people need to exercise more to keep losing weight, especially if they are already obese or overweight.
The study was supported by grant funds from the National Institutes of Health and the National Heart, Lung, and Blood Institute and reported in the journal Archives of Internal Medicine.
It is hard for many people to find time for this kind of exercise with today's hectic life style, but there are ways to add more activity to your day that doesn't require much extra time. Try walking or biking to work, take the stairs, do leg lifts while sitting at your desk, wear wrist or leg weights during exercise or all day, be creative and make-up some of your own. Anything that keeps you moving helps to burn calories, and that is what it takes to get the weight off and keep it off.