Exercise is the best way to burn calories to lose weight and if you choose running weight loss can be even more successful. Running is one of the most efficient, non-extreme sport ways to lose weight and accept for the cost of a good pair of running shoes, it is free to do.

Depending on your weight, running weight loss will burn about five calories for every liter of oxygen you breathe. Men will generally burn more calories than women because they generally weigh more. Say you weighed 265 pounds, you would burn about 166 calories per mile. They say on average 100 calories get burned every mile. Yeah, if you weighed 150 pounds, maybe. Someone who is heavier than that will naturally burn more calories over the same time period because they have to work harder than someone who only weighs 150 pounds.

Running also burns more calories than walking. There is information out there that states that running and walking burn the same amount of calories. I never thought this thinking was correct because you do work harder when you are running than when you are walking. Unless you are power walking, that is.

Power walking will actually burn more calories than running because you use your body completely differently while power walking and your body actually works harder because you are making it move in a way that it is not accustomed to moving.

I don’t know if you know this or not but there is a difference between your total calorie burn, or TCB, and something called your net calorie burn, or NCB. Your NCB is calculated by subtracting your resting metabolic calories. These are the calories that you would have burned anyway during the same amount of time even if you had not been exercising.

So, let’s do the math. If you weighed 265 pounds and then ran one mile you would have burned a total calorie burn of 166 calories. But now, to get your net calorie burn you have to subtract your resting calories from that number. Your resting calorie burn is about 20 calories for the same amount of time as your workout. So, subtract 20 from 166 and you get 146 net calories burned. Still not a bad number and that is only for one mile. If you build up to five miles a day then just imagine how fast the weight would come off.

Ok, here’s some more math for you. You need a calorie deficit of 3500 calories a week to lose one pound of fat. So, at 146 net calories burned per mile you would have to run about 24 miles per week to lose that pound. Sounds a little intimidating but when you think about it that is less than five miles a day. Actually it is only about 3.5 miles per day. I think if you paired your running weight loss with a nice low-fat, low-carb meal plan you might just be able to eke out a couple more pounds per week. too.

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In this article I’m going to go over some quick ways to lose weight. But, be warned, I’m not going to talk about the latest diet “wonder pill” or the latest fitness do-dad. I’m going to talk about real methods for helping you get where you want to be as quickly and safely as possible.

You see, I don’t believe in short term fixes, they are just too … short term. I think it is better to spend your time making changes that can last you for a lifetime. I mean which would you prefer; work hard lose 5 pounds but after a while find that you can’t keep taking that supplement and gaining back that 5 pounds plus ten more…

OR

Making small lifestyle changes over a period of time and losing all the weight you need to lose and keeping it off forever (since you have changed some aspects of your lifestyle your weight loss will be permanent as long as your lifestyle changes are permanent!)?

To me it’s a no brainer. Starting small and making permanent lifestyle changes can ensure that you stay healthy and strong for the rest of your life.

Before you do anything though, please talk to your doctor. It is important that your doctor is in the loop with any changes you want to make especially when you start increasing your physical activity.

So, there are basically two components to losing weight and keeping it off forever: what you eat, and what you do.

If you love sweets (I do!) I personally think it is wrong to say to yourself: “I will never eat candy again!”. I know your heart is in the right place but more than likely you won’t be able to stick with such a strict diet.

In my opinion it is much better to just say “I am going to cut way back on how often and how many sweets I eat”.

That simple change will be much easier to live with but will still help you accomplish your goal. Start thinking of the food you eat as fuel for your body.

Every time you go to shove something in your mouth ask yourself if it is a good source of fuel for your body. If it isn’t you may want to reconsider that particular choice.

Try to eat throughout your day and eat nutritiously throughout your day. 5 – 6 small meals or snacks during the day will keep your metabolism burning all day long. You will be amazed at how effective this one simple change can be.

When I started eating like that I lost almost a pound a day! Of course, the meals can’t be too big and they have to be nutritious if you want it to work. If you stuff a cheeseburger into your mouth 5 or 6 times a day you will gain weight and not lose it!

You also need to get more physical activity into your life. It can be pretty much anything you enjoy that gets your body moving. If you like to dance than find a dance workout DVD. If you like to swim, swim. The same goes for biking, hiking, jogging, etc.

Moving enough to raise your heart rate and doing that at least 3 – 4 times a week is another great way to shed those excess pounds and if you do activities you enjoy, you won’t think of it as a chore you will actually enjoy the process. You will be having fun and the weight loss will just be a benefit!

Those are the quick ways to lose weight that I recommend!

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Looking for healthy ways to lose weight? Well, if so, you have to look no further than your own cupboards, refrigerator or sidewalk. All you need is a combination of diet (eating the right things, not starving yourself) and exercise.

I know that today we are all being sold on the idea that we can get whatever we want quickly and easily. And that is not always the truth. It depends on what you really want to accomplish; how much weight you need to lose and how much time (and effort) you are willing to invest in the process.

The first thing you should do is talk to your doctor and find out what they recommend. Only they will know your unique health issues, if any, and should be able to advise you on your options.

It may not be sexy and it may sound hard and intimidating, but there are healthy ways to lose weight and it has nothing to do with popping pills or buying the latest workout DVD or gizmo.

You can go go at it with as much vigor as you want. As quickly or as slowly as you want. It takes time to lose weight and get in better shape, but you can make major changes to your daily routine or you can start with some small changes, one at a time, and go from there.

One thing that I have recently found out is that some people don’t eat enough. Yep, that’s right, you heard me, they don’t eat enough. They don’t eat often enough and they eat too much processed foods and not enough foods that are good for them.

When I started eating six small, healthy meals a day I lost weight. Six pounds in one week to be exact. I was just providing my body with what it needed to give me the best results.

By eating too little or eating too much food with minimal nutritional value, I was making it harder to lose weight. When I kept my body fed throughout the day I was encouraging my metabolism to burn hot all day… that is why I lost weight.

I actually ate my way to weight loss! Cool, huh. Not only was it easy, it was also fast. And it was healthy. I was just giving my body what it needed. How can you go wrong with something like that?

Look, I know it may sound hard and it may not sound very sexy, but the truth is that getting in shape and losing weight can go a long way to helping you improve the quality of your life. You can live longer and live better if you are in good health.

The best healthy ways to lose weight are to ask your doctor for ideas and what limitations you may have, eat a well balanced diet with few processed foods and a lot of fresh, natural foods, drink plenty of water get plenty of sleep and get more exercise.

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Most of us have had to wage our own little battle of the bulge at one point or another in our lives. To increase your odds of success the next time, here are some tips on the fast ways to lose weight.

Now, be aware, that these tips are going to be the best options you will have for fast ways to lose weight, the healthy ways only. Some of the tips I will give you may actually be a little borderline but they should be ok if you only use them for a short time to jump start to your weight loss.

Here are some important things to keep in mind:

1. Many times you can jump start your diet with a cleanse and / or a fast. Of course, before you start any type of diet, cleanse or exercise program you absolutely should talk to your doctor first. There can be dangerous side effects and that can be compounded if you already have some health issues.

A cleanse will enable you to cleanse your body of a buildup of fecal matter and toxins. It may sound gross but it can be a good way to lose some weight right off the bat.

Be aware, though, that this type of weight loss is almost always water weight. As soon as you start eating solid food again, you will just gain it all back. It is more about cleansing your body that any real weight loss.

2. Many people can actually benefit from eating more. That may sound weird but few people eat enough good food throughout their day to keep their metabolism firing hot all day long.

When I started eating 6 small, nutritious meals a day I lost weight. I lost 6 pounds in one week. It was challenging at first but it did work.

The best part of it was that I was giving my body what it needed… in other words I was losing weight in a healthy way.

3. Drink more water. Few of us drink as much water as we should. It’s recommended that you drink half of your body weight in ounces of water everyday.

For example, if you weigh 200lbs. you should drink 100 ounces of water daily. It can’t hurt to discuss this with your doctor too. Believe it or not it can be dangerous to drink too much water too. Find out what the right amount is for you.

4. Exercise. If you hate the idea of going to the gym than you must rearrange your thinking. There are a lot of exercising options that don’t require a gym membership. Find one or more that you like and then do them on a daily basis.

In our society we tend to over think things. We seem to think if we can’t do a marathon we can’t workout at all. Not true. Even small changes can make a big difference over time. Start small if you have to, but start.

The most important tip I can give you is to have realistic expectations. Fast ways to lose weight may be possible depending on what you mean by fast and how much weight you have to lose. But in most cases slow and steady weight loss, in a healthy way, will get you where you want to be and will make it easier for you to keep the weight off.

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