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Weight Loss 101: How Do I Lose Weight?

When it comes time to dropping those extra pounds, you're most likely to have a ton of questions. There are so many different concepts out there, so many diets, so many opinions that you can feel confused and intimidated.

For everyone who's ever asked, "Where do I start?", I've put together this Weight Loss 101 guide taking you through the six basic steps you need to take to lose weight in a safe and healthy way.

While the guide is great for beginners, if you're a yo-yo dieter or if you've been on a lot of "diets", this guide is a great starting point for you as well. You'll never go on another "diet" again.

So, here's my six-step answer to the age-old question: "How do I lose weight?" The first step may surprise you!
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Top 3 Worst Weight Loss Shortcuts That Will Take You Off Course

If you learn one thing from FitWatch, I hope it's this: there are no quick fixes when it comes to losing weight and getting fit. None. Zero. Nada. Zilch.

Yet there's a little part inside of us that wants the weight gone NOW. No, not even NOW. We want it gone YESTERDAY.

And then that's when we resort to desperate measures and try to find shortcuts. But shortcuts will have you going round in circles, not knowing which way to turn.

Here are the top three worst weight loss shortcuts. Doing one of these is bad enough. But all three? That's a recipe for disaster.
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5 Simple Things to Do to Lose Body Fat Faster

When it comes to losing body fat, slow and steady wins the race. You're more likely to keep the weight off if you don't try to drop a gazillion pounds in one day.

But sometimes you just want to speed up the process a little bit. Or maybe you find the fat is coming off a little more slowly than usual

You're doing everything 'right' but you just want to add a little more fuel to the fat burning fire.

Here are five simple things you can do to lose body fat faster in a safe and healthy way:
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Did You Overeat Because of the Super Bowl?

Ah, the lure of a watching fit athletes play football while we sit down and over do it with chips, soda, pizza, beer -- and let's not forget chicken wings!

Did you overeat because of the Super Bowl? Let me assure you, you're not alone. Traffic to FitWatch.com drops during Super Bowl Sunday. Not only are people too busy watching the game, but all thoughts of weight loss are sacked like a hapless quarterback.

Here's an hourly comparison of traffic on Super Bowl Sunday vs. last Sunday's traffic:
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Which Tag Line Do You Like Best for FitWatch.com?

2013 will see big changes for FitWatch.com -- and you! A design team has been hired to give the site a fresh, new look, as well as adding in some fancy-shmancy coding to the tracker.

Part of the change is updating the tag line. A tag line is a short sentence that represents what your company does. And this is where I need you! I'd love your opinion on this.
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Can You Trust Dr. Oz?

I bet many of you are familiar with Dr. Mehmet Oz, the cardiologist who has his own show (Dr. Oz) and was a frequent visitor on Oprah. He has an engaging personality and always seem to want to help you get healthy. He's a real doctor, so you can trust everything he says, right?

Not necessarily.

I used to watch Dr. Oz's show when it first came out. I had to stop. The show was too over the top, for me. I tried to watch one of the shows last year, but it seemed ever worse. More "Take this supplement and it will solve all your problems." Unfortunately, it's too easy for people to get caught up in the hype.

Julia Belluz and Stephen J. Hoffman wrote an excellent piece on Slate.com called, Dr. Oz' Miraculous Medical Advice. In it, the writers look at the research that Dr. Oz is basing his claims on. The expose will shock you if you're a fan of Dr. Oz.
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28 Day Calorie Counting Boot Camp Kick Off!

FitWatch.com's 28 Day Calorie Counting Boot Camp has kicked off! Today is Day Zero -- a prep day. Set yourself up for success by preparing yourself ahead of time. Go to Day Zero now. Or learn more more about the boot camp here: FitWatch.com's 28 Day Calorie Counting Boot Camp [...]
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Calories In Vs Calories Out: The Basic Formula Explained

In a world run rampant with fad diets, quick fixes and bogus claims, the most basic formula for weight loss has become lost in all the noise. Cries of "Why am I gaining weight?" are being answered with complicated eating habits:
  • Eat this.
  • Don't eat that.
  • Eat this with that.
  • Don't eat this with that.
It gets so confusing, don't you think?

But when you understand the basic formula for weight loss, you'll never be at the mercy of the diet companies again.

Let me take you back to the basics:
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4 Ways to Track Your Weight Loss Progress

If you want to get serious about dropping pounds, you need to track your progress on a weekly basis. Creating a weekly 'feedback loop' will help you pinpoint what's working for you -- and what isn't. What you're looking for is a pattern of progress over a period of several weeks. Don't get discouraged if you see a loss and then a slight gain.

Here are four ways you can track your weight loss progress. You can use one method -- or all four. The key is to track on weekly basis, at the same day and time, under the same circumstances. Tracking weight along with body fat percentage gives you a better indication of your body mass composition (fat weight vs. lean body mass).
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What Percentage of Carbs, Protein and Fat Should You Eat?

One question I see a lot is "What percentage of carbs, protein and fat should I be eating?" It gets confusing because companies always seem to be pushing low carb, low fat or high protein eating.

It's important to know how much carb, protein and fat you're eating because they play different roles in your body. You want to give your body the right kind of energy -- and everybody has different energy needs. Don't eat 'low this' or 'high that' just because everybody else is doing it.

Let me quickly take you through why your body needs carbs, protein and fat, where you get them and what percentages are recommended.
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