How to Create a 12 Week Weight Loss Countdown Calendar to Burn Fat

One great way to keep yourself on track when it comes to weight loss is to create a countdown calendar.

Counting down, instead of counting forward, will give you a greater sense of urgency — and the daily reminder will push you into sticking to plan. It may take a bit of time to do, but it’s definitely worth it in the long run. I’ll guide you through it step-by-step to make it as easy as possible.

Once you’re finished creating your countdown calendar, you’re going to have a solid plan to help you reach your weight loss goals!

Which Calendar to Use?

I strongly recommend using an electronic/digital calender. Sure, you can use a paper calendar, but if you make a mistake, you’ve got to start over again. Not only is it easier to fix any mistakes with a digital calendar, but you can set alarms or even re-use the calendar for your next weight loss goal.

Examples of digital calendars: the calendar feature on Outlook 2007, Google Calendar, Lightning for Thunderbird, Yahoo Calendar or Windows Calendar. Use whichever calendar you’re most comfortable with.

Most digital calendars allow you to create separate calendars. I strongly recommend creating a new calendar, called, for example, Weight Loss or 12 Week Countdown Calendar. This will keep it separate from any of your other calendars, and you can easily delete it or import it, if need be.

So, let’s get started… The screenshots down below are from Google Mail. Your own calendar will be a bit different, but the basic idea is the same for virtually all calendars.

Step 1 – Settle on Your Start Date:

Figure out what day you’re doing to start your weight loss plan. A lot of people like to start on a Monday, because you can use the Sunday before to get yourself prepared. Another popular start date is, of course, January 1st.

So, let’s use January 1st, as an example — but you can make your start date any day of the year.

Step 2 – Set a Daily Recurring Event on Your Calendar:

• In your calendar, create an event that starts on January 1st (or whatever your start date is).
• Give this recurring event a title, such as: 84 Days to Goal. You can vary this, but try to keep the “84 Days” as the first part of your title. (Since we’re creating a 12 week calendar, we’re using 84 days. For an 8 week calendar, use 56 days.)
• Make it a daily recurring event for 84 days. Most calendars will let you type in a number of events/appointments. (If it doesn’t, see my note down below.)
• Set a daily reminder (optional).
• Set anything you else you want to do with this event. Make it exactly as you want it because in the next step, we will be changing the title for each event — and, in some digital calendars this will create single events instead of recurring events.
• Save the event.

Step 3 – Change the Title of Each Event:

You’re now going to change the title of each event (except for the first one!) to countdown from day 84. So, for the event on January 2nd, change the 84 in your title to “83″. For example, if my original title was “84 Days to Goal,” the event for January 2nd is now titled “83 Days to Goal”.

It might seem like a pain to do, but roll up your sleeves and take a few minutes to do this step — you’ll be glad you did! It won’t take long and you’ll have the beginnings of a great 12 week countdown calendar.

Step 4 – Set Your “Prepare Yourself” Event:

By now, you should have the skeleton of your 12 Week Countdown Calendar. Now, let’s make this even more useful to you!

Create a one-time event for one day before your start date. For example, if your start date is January 1st, create the “Prepare Yourself” event on December 31st. Call it whatever you want, but make sure it’s something motivating! In the description of this event, write down everything you’re going to do to prepare yourself for your weight loss start date. If you’re setting goals, you may want to weighin and measurement yourself in the morning. (More on that in Step 6.)

Step 5 – Add in your DAY ZERO Event:

DAY ZERO is your final weigh-in and measurement day. It is the day after your 84 days. For example, if we started on January 1st and ended on March 25th, March 26th is our DAY ZERO. You would have completed a full 12 weeks of your weight loss plan and would then take your final weigh-in and measurements the next day.

Create a one-time event your calendar the day after your end date. You can call it DAY ZERO or whatever you want. But make it big and bold and exciting!

Step 6 – Weekly Weighin & Measurements:

To track your progress, you need to weighin and take your measurements. I like doing this once a week. You may want to do it every two weeks. I don’t recommend daily weighins & measurements for regular weight loss because your weight can fluctuate greatly during the week.

Create a weekly recurring appointment called, for example, “Weighin & Measurements.” Set an alarm to remind you to weighin.

(True Mass Weights, Unified weighing solutions, Weight loss exercises, weight feeders & scales, Calorie counter website)

10 Aerobic Exercises to burn off a pound a week

To lose one pound, you have to burn 3,500 calories. Sound tough? Not if you break it down. To lose a pound a week, do an hour each day of any activity that burns an extra 500 calories.

The number of food calories you'll burn during aerobic exercise is affected by your body weight, the intensity of your workout, your conditioning level, and metabolism, so burn rates are only an estimate. But here are ten aerobic activities and exercises that blast about 500 calories per hour, based on the weight of a 130-pound woman.

1. Rowing (vigorous effort): 502
2. Running 5.2 mph (11.5 minute mile): 531
3. Ice skating 9 mph: 531
4. Kickboxing: 590
5. Rock climbing (ascending): 649
6. Cross-country skiing (vigorous effort): 531
7. Swimming laps freestyle (vigorous effort): 590
8. Bicycling 14 - 15.9 mph (vigorous effort): 590
9. Walking up stairs: 472
10. Running up stairs: 885

The more you weigh, the more calories you burn while exercising.

10 Ways You can Exercise at Home without any Equipment

Wouldn’t it be wonderful to be able to afford all of that fancy equipment used in the gyms? Well, as nice as it sounds, it just isn’t an option for most people. And since exercise is so important, you need to find exercises that are effective and don’t require any equipment at all.

Now you have no more excuses! Here are 10 great exercises that you can do at home, without the need for any equipment:

1 - Walking

If the weather is nice, it’s wonderful to get outside and enjoy the scenery around you while you exercise. However, if the weather has other ideas, you can just as easily get an effective walking workout at home. If you have a flight of stairs, go up and down them a few times. (You could even grab a load of laundry as you’re going that way anyway!) This will help to tone up your legs, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just walk around the house a few times – it may not be very exciting, but it will do the job!

2 - Jumping Jacks 

These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises, and good for warming up, too.

3 - Pushups

These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.

4 - Leg Lifts

These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.

5 - Crunches

The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.

6 - Jogging In Place

Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.

7 - Squats

These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body.

8 - Light Weight Lifting 

 No, you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house. Start out with something lighter, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent bottles or even water jugs.

9 - Dancing

Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost.

10 - Step Exercises 

Using the steps in your home, you can do repetitions which will tone your leg muscles. (Just remember to be careful!)

Lose Weight Fast with Apples

Losing weight fast and easy is a dream of many. But many people lack sufficient time or inclination for vigorous exercises, or rigid diets. So they look for easy weight loss methods.Here is a simple trick for fast weight loss which is also healthy at the same time. However don't expect to lose weight overnight. Stick to this plan for a few days. 

How Can Apples Help in Fast, Healthy Weight Loss?

he simple trick to fast weight loss is to eat at least 2 apples a day at different times. You can eat it before meals and/or eat it as snacks. A lot of people eat unhealthy snacks like candy bars, chips, junk food etc. It is difficult to give up this habit quickly. So, a wise thing is to replace the snacks with something healthier. This can make a huge difference to your weight. Now for the next few days - instead of eating unhealthy snacks,  reach out for an apple or banana whenever you want to snack. Initially it may be difficult. But you can get used to it pretty soon. A simple snack replacement can prove to be one of the best ways to loss weight fast and easy.

Six Weight Loss Tips That Do not Involve Dieting or Much Exercise

Tip No. 1 -  Eat hot soup before a meal

Research suggests doing so before lunch or dinner helps people eat less. "That's probably because you can't eat hot soups fast, which gives your digestive tract time to send satiety signals out to your brain" before you begin the next course, says Fugh-Berman. She recommends eating a soup that is not cream based to save on fat and calories.

Tip No. 2 -  Do not eat heavily just before bed

Sure we've all heard the credo that body weight is all about calories in, calories out, but it turns out it may also matter when you eat. Fugh-Berman says she has seen preliminary research suggesting that taking in sweet, high-fat foods (ice cream, anyone?) right before bedtime appears to decrease calorie burning and increase fat storage during sleep. "Consuming that same snack earlier in the day doesn't appear to have the same effect," she says.

Tip No. 3 -  Live like a city dweller

People who live in cities weigh less than those who live in the suburbs probably because of "incidental walking," says Fugh-Berman. "Those few blocks that you walk to grab lunch or run an errand really do add up," she says. Plus, the daily activity is incorporated into your life so it doesn't feel like exercise. It's easy to do and not like a workout that you can skip or quit altogether. Don't live or work in a city? You can mimic the effect by parking a few blocks away from the drugstore, dry cleaner, or post office. Fugh-Berman says she has a slim friend whose only exercise is using the stairs instead of the elevator to get to his office on the ninth floor. Going up and down once or twice a day gives him a fairly good calorie burn. 

Tip No. 4 -  Try a dash of chili pepper

If you can stomach it, try a chili-laced appetizer right before your meal. It "appears to have appetite suppressant activity," says Fugh-Berman. "One study found that those who ate a chili-pepper-spiced food right before their meal ate less at the meal." Mix a teaspoonful of chopped chili pepper into mashed avocado, or sprinkle ¼ teaspoon of chili powder into chopped tomatoes for a predinner dip. 

Tip No. 5 - Limit caloric beverages

Drink 260 calories in a Starbucks grande caffè mocha (or a smoothie, or any other sweetened beverage) before lunch, and you'll still eat the same number of calories at your meal. But eat a bagel or handful of jellybeans containing 260 calories, and you'll actually consume less at lunch, according to one study. It's not clear whether our stomachs actually feel fuller from solid food or whether we trick ourselves into thinking that we haven't actually "eaten" if we're drinking calories rather than chewing them, says Fugh-Berman.

Tip No. 6 - Weight yourself once a day

This certainly helps me maintain my weight because I make a point to cut back on snacks if I've gained a little. And research backs me up. A 2006 study from Cornell University found that college freshmen instructed to weigh themselves every morning gained almost no weight during the school year compared with a 7-pound gain for those who weren't given a scale. Though I'm not sure how much the scale helps me personally. I find that every time I've lost a few pounds, I give myself a little permission to indulge—and the pounds come right back on. 

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Fast Weight Loss Tips

Everybody knows the formula for weight loss. Just burn more calories than you consume. But often even strict diet and exercise don't do the job as well or as quickly as you'd like. Fast weight loss tips become especially important when you have an unexpected special event, or if you need to get into a particular outfit, or during the summer when swimsuit season starts to loom.

So what are some good fast weight loss tips that really work? XBQF8AH5E9DQ

Exercise and Fast Weight Loss

Exercise and fast weight loss go hand-in-hand. Exercise helps keep you fit and toned, and helps build muscle. Building muscle naturally increases your metabolism, as muscle requires more energy to function than fat cells. Exercise also burns off unwanted fat, and keeps you feeling energized and healthy during your fast weight loss.

Aerobic exercise is a good way to achieve fast weight loss. Aerobic exercise, burns fat cells off quickly and efficiently, and helps build your endurance and stamina. Anaerobic exercise, by contrast, focuses on muscle building. This, too, is a good way to help increase the speed of your weight loss, since muscle building is also important to fast weight loss.

Colon Cleansing and Fast Weight Loss

One suggestion you might run across when researching fast weight loss tips is colon cleansing. Colon cleansing and fast weight loss seem like an unlikely pair, but in fact colon cleansing is very beneficial to the body. Many ancient healing traditions recommend colon cleansing as a way of eliminating unhealthy toxins.

Colon cleansing can also rid the body of extra weight. As a general rule, the colon isn't as efficient as it could be, and often as much as five to ten pounds of excess weight lingers there. In addition to carrying toxins, this can make you feel heavy and bloated.

Fast Weight Loss Pills

As with other fast weight loss methods, some fast weight loss pills work better than others. Some popular options include:

1 - Phen375

Phen375 is a pharmacy grade weight loss pill that synthesizes hormones and compounds in the body that decrease the body’s ability to store fat and increase the body’s ability to burn stored fat reserves. Based on many years of proven results, phentemine is a highly successful weight loss product that acts as a suppression aid whilst increasing energy levels and metabolism levels.

Phentemine375’s key selling points are its ability to:

• Increase the body’s fat burning ability
• Increase metabolism
• Suppress appetite
• Average 3lbs to 5lbs weight loss each week

PHEN375 Website

2 - Proactol

Its a sad fact, but the human race is going through an "obesity epidemic", which will drive an estimated $150 billion spending in 2007 on weight loss.

Proactol is a ground-breaking development in weight loss treatment, and is exactly what over weight people have been waiting for.

Proactol WebSite

3 - UniqueHoodia

UniqueHoodia is the ultimate appetite suppressant! Containing 1485mg of the purest, South African Hoodia Gordonii as well as 5mg of Bioperine which increases absorption by an amazing 30%, UniqueHoodia is the purest, strongest and most effective Hoodia product on the market.

UNIQUEHOODIA Website

4 - Meratol

Meratol is a brand new weight loss pill which has been made to pharmaceutical standards, this 4 way acting product has been designed to achieve the following:

- Reduce calorie intake
- Block carbohydrates
- Speed up the metabolism
- Burn more calories

MERATOL Website

5 - Capsiplex

Capsiplex is a clinically proven weight loss pill containing pepper which can help burn 12 times more calories, in a placebo controlled study this resulted in people burning up to 278 more calories. Capsiplex is a 100% natural and has no known side effects and it is suitable for vegetarians and vegans.

CAPSIPLEX Website