After months and months of pounding the pavement, pumping iron, and saying no to happy hour, you've finally lost that stubborn gut. Congrats! We're sure you feel more confident about your appearanceand just feel better period.

Dropping weight doesn't come easy (beer and wings on a Sunday afternoon just feels so right!) but it does have some serious benefits, many which you won't see coming.Better sex and brighter skin are just the beginning...

Get rid of your fat pants for good, because once you get a hold of these bonus perks of weight loss, theres no going back.

Snoozing probably helped you lose more weight in the first place, but as a result of your weight loss youll actually get better quality sleep now. Research shows that losing 5% of your bodyweight can help you sleep better and longer throughout the night. Whats more, ridding your body of excess fat can also help alleviate sleep apnea and snoring.

When you think of hormones, your teenage years may spring to mind, but they play a role in more than just your burgeoning sex drive during puberty. Your thyroid gland makes and releases two very important hormones which regulate your metabolism and can also affect muscle strength among other things. When you rid your body of excess fat your hormones steady and as a result its easier for you to maintain or even further your weight loss, saysIsabel Smith, M.S., R.D., C.D.N., registered dietitian and founder of Isabel Smith Nutrition.

Too tired? Not anymore. Suddenly you dont have to think twice about getting in the mood, and you may find yourself consciously holding yourself back from going for round threehey, youve got to get some sleep. According to experts, weight loss has been linked to boosted testosterone levels and an increased libido, and dropping just 10lbs is enough to stimulate sex hormones. Whats more, fitting in your workout every morning also increases blood flow to the pelvic area, further boosting your drive.

Between the energy boost you get from losing weight and the uptick in stamina from hours spent at the gym, if you really wanted to go all night you could. Increased physical fitness has been associated with greater satisfaction in the bedroom, according to Smith. So not only do you want to get busy more often, but the actual act itself is more enjoyable for both you and your partner.

Committing to the gym may have pushed your body to the place it is now, but it also enhanced your mental fitness. Working out releases feel-good chemicals called endorphins. Endorphins are responsible for that high you feel post-workout. They interact with the receptors in your brain, reducing your perception of pain, and deliver a positive feeling in the body similar to that of morphine.

Your joints already take a beating from everyday wear and tearextra weight hanging around on your midsection only makes matters worse. Simply put, the less you weigh the less your skeletal frame and joints have to support, which translates into less joint pain.

You may have started your healthy routine with the sole intention of slimming down, but an added bonus of your weight-loss journey surfaces in the form of glowing skin. You can attribute your new complexion to the uptick in nutrients from all those fruits and veggies youre likely eating and also to all that sweat literally pushing the junk out of your pores, encouraging greater detoxification, per Smith. Just make sure to wash your face regularly after your cardio session to avoid unwanted acne and clogged pores.

If you checked off losing weight from your to-do list, youve already got one less thing to stress about. Really though, the things you do to lose weighteating a balanced diet, exercising consistently, and getting lots of sleepare also some of the greatest ways to alleviate stress and anxiety.

Who needs to spend $20 on delivery minimums and $10 a glass on drinks out at the bar? Not you. By cooking more and drinking less, not only are you inching closer and closer to your weight-loss goals, but you're saving money to boot. Its simple math, really. The less you eat, the less you spend on food.

With your pants size shrinking, you can also expect your social circle to grow in number. Youve already become more active by pursuing greater fitness, and in doing so you put yourself in more social situationshey, CrossFit. As a result of participating in more than just a Netflix marathon on your couch, you meet more people and your social calendar grows. Furthermore, the confidence you gain from losing weight also makes you want to be more social and gives you the push to do so.

Ever feel inspired (or guilty) by your partners incessant need to wake up at 5 a.m. to hit the gym and their refusal to grab chips or pasta when they run to the store? Well if you havent, then your partner may be the one feeling that push from you simply by bearing witness to your own transformation. If youve been successful at losing weight and continue to live a healthier lifestyle, chances are your significant other will follow suit, says Smith. If not, perhaps your parents, siblings, or close friends will feel motivated to whip their own butt into gear.

Forget the vitamin C packets, nothing strengthens your immune system better than leading a healthy lifestyle. Getting your eight hours every night, fueling your body with fresh produce andlean protein, and working up a sweat will pump your immunity up far better than sipping on an orange, fizzy drink could.

For once you might actually remember your sisters birthday! Weight-loss benefits go far beyond the physical. Losing weight and being more active boosts brainpower quite a bit. Research has shown that your memory gets sharper when total bodyweight has been reduced. So not only will you be happier all the timeremember, endorphins!youll also remember that thing you really needed to do today, tomorrow, and the next.

The ultimate perk of peeling off the pounds is that behind closed doors youre going to look pretty damn good. However, since we all cantor shouldntwalk around in our birthday suits all the time, its a good thing your wardrobe will reap the benefits of your weight loss, too. Losing weight often gives people the confidence to not only experiment more with style, but want to show off their weight loss with outfits that display the physique they worked so hard to get.

Did you really just say no to those Doritos? It might feel weird at first, but as a result of improving your dietary choices and flexing your willpower consistently, youll find that you dont even crave the junk any more (at least not as often).

Unless youre on a meal delivery plan, youre going to have to cook for yourself if you want to slim down. Ordering in and eating out just wont get you there, and you know that. Getting into the habit of buying groceries every week, planning and preparing healthy meals, and experimenting with different flavor and food combinations youre bound to up your kitchen skills. (Though it might take a while to reach Top Chef status.)

In the kitchen, in the bedroom, and in everyday life. One of the beautiful side effects of weight loss is that youll undoubtedly experience a boost in self-confidence. The funny thing about confidence is that it pushes you to do more and try more.

When you put a microscope to your diet, you really become more in tune to what youre eating over time. This mindfulness works not only to help you to lose the weight, but even after youve lost it you continue to pay more attention to the flavors and textures of your meals. Think to those times you spend mindlessly eating on the couchdoes the food actually taste that good? Do you even remember? When you take the time to plan and prepare fresh, home-cooked meals you're more aware and appreciative of the food on your plateyou literally savor the flavor.

If you kick those stubborn 10lbs, youre not the only one who will be rejoicing. Carrying around excess bodyweight can put you at greater risk for a number of health issues from diabetes to high blood pressure. As you would imagine, slimming down has the adverse effect, making your annual check-ups with your doc a lot less painful.

One can probably assume that the healthier you are, the less medicine you need. It actually works that way (in some cases). Not only does exercise and clean eating strengthen your immune system and support overall body functioning, but actually losing weight decreases your risk for health problems and may also get you to a place where you wont need to rely on certain prescription meds anymore. Of course, give your doc a call before you start self-prescribing (or un-presecribing).

Losing weight and getting fit takes planning. When you form a routine around preparing healthy meals and fitting in daily workouts, it tends to flow over into other areas of your life.

Dont laugh: a side effect of losing weightand doing what it takes to get thereis respecting your body more. It isnt easy for anyone to lose weight. It takes discipline and persistence. Once youve gone through it yourself, you come out the other end with a whole new outlook and respect for others trying to do the same. You also have a new appreciation for what your body endures day in and day out.

Even the fittest get winded walking up and down stairs to the subway. If you live in a big city, you know the struggle all too well. If youre lucky enough to avoid crowded subway trains, standing for an hour on the train or sitting in traffic forever isnt fun either, but youre body will feel better having to endure it when youve shed a few extra pounds. After youve kicked the weight, youll suddenly realize your trek to and from work is a tad more bearable.

For some, carrying excess weight can exacerbate allergy symptoms. Added weight can strain your respiratory system, so any trouble you experience breathing due to allergies will only aggravate your symptoms further. Lose the weight and you might actually be able to breath a bit more clearly when allergy season hits, says Smith.

Really. If you had to choose between a couch potato who chows down on chips and soda or an active, mindful eater, who would you guess might outlive the other? From the healthier lifestyle habits associated with weight loss to the actual physical benefits of carrying less weight, you put yourself in a position to live a healthier, longer life.

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25 Surprising Benefits of Weight Loss - Men's Fitness

If I had to guess, Id say the most common goal in the diet and fitness world is weight loss. Nothing else even comes close.

Thats probably why there are thousands of weight loss tips, diets and methods, thousands of programs, plans and products designed for losing weight, and millions of books, websites and articles written about how to lose weight fast.

Its enough to make you head explode. The worst part of all is that most of it is complete crap. Im talking bad information, pointless methods, unproven gimmicks, and just plain old stupid nonsense.

The truth is, losing fat is actually pretty simple, and Im going to explain exactly what you need to do to make it happen as effectively as possible for FREE.

Here now are the only 5 weight loss tips you ever need to hear

Despite how complicated and confusing it all seems, there is literally only one thing you need to do to lose weight. Simply put, you just need to eat less total calories. Thats it.

No matter what youve heard or read or seen before, weight loss is and always will be about calories.

Sure, protein, fat, carbs, different types of foods, supplements, exercise and everything else plays a role to some degree. However, its all secondary to calories. This isnt just an opinion or a guess or a fad its a scientifically proven fact.

Eating less calories (therefore creating a caloric deficit) is the one and only requirement for losing weight. Got that? Good. No other weight loss tip matters if you fail to get this part right. Dont ever forget that or let the other less important stuff get in your way of making this happen.

Well, it works like this. There is a certain number of calories that you need to eat each day in order to maintain your current weight. This is known as your calorie maintenance level.

Its the amount of calories your body burns each day through a combination of activity (walking, standing, moving, etc.) and keeping you alive and functioning (pumping blood, digesting food, breathing, etc.).

Why is this the most important aspect of how to lose weight? Simple

So, losing weight is just a matter of consistently eating less calories than you burn. Theres honestly nothing more to it than that.

Which means, if youre not losing weight now (or at any point in the future), youre just eating too many calories. Its not the type of foods, or the amount of carbs, or any other silly crap. Its calories.

This brings us to the most important question of all how many calories do you need to eat per day to lose weight as fast as you realistically should? To answer this question, you just need to figure out what your calorie maintenance level is and then eat less than that amount each day.

There are quite a few ways to do this, but the easiest is to multiply your current body weight in pounds by 13 and 16. Somewhere between those 2 amounts will usually be your maintenance level.

Women, people who are less active, or people who think they have a slower metabolism should use the lower end of their range. Men, people who are more active, or people who think they have a faster metabolism should use the higher end of their range. People who are unsure should just pick a number in the middle.

In order to lose weight, you need to eat LESS calories than this amount.

How much less? Well, in most cases, you should eat 20% fewer calories per day.

So, whatever maintenance level you came up with, figure out what 20% of that amount is and then subtract it from the total. For example, if your estimated maintenance level was 2500 calories (just an example), youd first calculate 20% of 2500 and get 500 (2500 x 0.20 = 500). Then just subtract that 500 from the 2500 total and get 2000.

In this example, this person would need to eat about 2000 calories per day to lose weight as fast as they should. How fast is that? Well

If your calorie intake is indeed accurate, most people should end up losing between 0.5-2 pounds per week.

This is the rate most often recommend by virtually every expert with half a brain. I personally recommend it, too.

Specifically, people with A LOT of weight to lose should end up losing closer to 2 pounds (or maybe more early on) per week. People with A LITTLE bit of weight to lose should end up losing closer to 0.5-1 pound per week. People with an AVERAGE amount of weight to lose should end up losing between 1-2 pounds per week.

To make sure this is happening correctly, weigh yourself at least once per week (always first thing in the morning on an empty stomach) and make sure weight loss is taking place as fast as it should be.

Basically, your goal is to make weight loss happen at the ideal rate I described. If it is, youre perfect. If its not, then just make a small adjustment to your calorie intake, wait a week or two, and see what your weight does then. Is it decreasing at the ideal rate now? If so, keep eating that amount of calories. If not, adjust again until it is.

If youve ever been confused about how to lose weight, this is the point when you need to sit back and smile. You now know EXACTLY what you need to do.

The following weight loss tips will definitely be helpful too, but this first tip is one that matters most. Remember that.

Calories are always the most important aspect of losing weight, but after that its protein.

As Ive explained before (High Protein Diet), protein plays 3 very important roles in the weight loss process:

So, how much protein should you eat to get these fat loss benefits? Well, this depends on whether or not you will be doing any form of exercise (weight training, cardio or both).

(If you are significantly overweight, you should use your target body weight instead of your current body weight when calculating your protein intake. So, a 350lb person looking to get down to 250lbs would use 250lbs as their weight. If you have a more average amount of weight to lose, use your current weight.)

Common high protein foods include chicken, turkey, fish, lean cuts of meat, eggs and protein supplements.

When the question of how to lose weight comes up, exercise is almost always one of the first answers given.

The thing is, the type of exercise people usually talk about is cardio, not weight training. You know, stuff like like jogging or riding a bike.

Why? Because cardio is the form of exercise that burns the most calories. Remember the first weight loss tip on this list? You know eat less calories? Well, another way of creating that same effect is by burning more calories.

For this reason, cardio can definitely be useful for losing weight. The problem is, people tend to grossly overestimate the amount calories they burn during cardio (its much less than people think), and its just so much quicker and easier to eat less calories than it is to get on a treadmill and burn that same amount of calories on a daily basis.

For this reason, cardio is completely optional for losing weight. I recommend making weight loss happen primarily through your diet, and then, if you want to (or just prefer to), use cardio as a secondary part of the overall picture. (Additional info here: Best Time To Do Cardio For Weight Loss)

On the other hand, I think weight training should be a requirement. Why? Well, theres a few reasons:

Convinced? You should be. Of course, now youre probably wondering how to create the best weight training routine. Its okay, I got you covered. My guide to Workout Routines is the best place to start.

Once again, the most important part of how to lose weight is your diet, and the most important part of your diet is calories. After that, its protein.

As for everything after that, here now are some additional weight loss tips for getting the rest of your diet right:

Beyond all of the above, here are the only other weight loss tips truly worth mentioning

You now know exactly how to lose weight as effectively and (realistically) fast as possible. All thats left for you to do now is put it all together perfectly and actually do it! Of course, for most people, thats the hardest part.

What I mean is, you probably still have some additional questions about designing the weight loss diet and workout that will work as quickly and easily for you as possible. You may also just want some help doing it. Well, after nearly 10 years of people asking for it, Ive finally created the solution.

Its called The Ultimate Fat Loss & Muscle Building Guide, and in it I provide every additional answer, detail and fact you will ever need to get the best results as fast as possible. It contains the proven diet and workout system Ive used to help countless men and women lose fat permanently and completely transform their bodies.

Ready to do the same? Then go here to learn all about it: The Ultimate Fat Loss & Muscle Building Guide

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How To Lose Weight FREE Weight Loss Tips For Losing Fat Fast

Weight loss requires discipline, dedication, and your commitment to the desired results. Above all, it requires your willingness to achieve your weight loss goals. Theres a huge difference between thinking about losing weight and deciding to lose weight. Weight loss isnt only about getting a perfect physique or building muscles. Obesity is unhealthy as it restricts our body to function at its best. Excess weight puts more strain on your heart. As a result, people who are overweight or obese are more likely to face heart disease and stroke. It is also responsible for unnecessary internal injuries like back pain, joint pain, strain on ligaments, and impairs optimal mobility in our daily lives. Taking your weight loss seriously is the only way to reduce your health risks. Waiting until you face chronic pain or weight gain is putting your health at risk.

Every person has a different body type, requirements, and immunity level. The way to lose weight cannot be the same for everyone. Workout videos and diet programs can be deceitful. However, they are not suitable for all body types. People often put their faith in DIY weight loss videos that provide misinformation. Always consult a weight loss professional before beginning a regiment.

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Weight Loss Programs and Packages at New England Fat Loss

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Although the food and fitness score calculations used in iTrackBites may be fully compatible with other similar food score calculations, keep in mind that this app is not affiliated or endorsed by any weight loss company.

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iTrackBites: Smart Weight Loss - Android Apps on Google Play

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Lose Weight in 30 Days is designed for you to lose weight in a fast and safe way. Not only does it have systematic workouts, but it also provides diet plans at your disposal. It is scientifically proven to help improve your health and fitness. Your workout and calorie data can be synchronized on Google Fit. Stick with the program, and your body will be more beautiful than ever before you know it.

The workout plan contains arm, butt, abdominal and leg workouts to help you lose your extra weight and shape your body. With animations and video guidance, you can make sure you use the right form during every exercise. There's no equipment needed, so you can easily do your workouts at home or anywhere at any time.

You can track your weight loss progress in graphs and clearly count your calories. You can also set targets for self-encouragement. Since exercise intensity increases step-by-step, dont forget to take a break every three days so your body can adjust.

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Lose Weight in 30 Days - Android Apps on Google Play

Losing weight seems like a pretty easy concept, when you think about it. You eat less, exercise more and the weight is supposed to come off. The fact is, I'll bet you already know how to lose weight. If you're like most of us, you've probably lost weight many, many times...so many times, you're an old pro at it. You may even have your 'go-to' diet or exercise program, powering up your old Weight Watcher's account or starting back to the gym whenever the weight starts to creep up.

But what happens when you go off that diet or stop that workout program? You gain it right back, sometimes with a few extra pounds thrown in.

So what you really want to know isn't how to lose weight, but how to lose it and then make it stay lost...forever. There's no real secret to losing weight. The real challenge is making it permanent.

Weight loss is such a complex process, the only way we can really wrap our heads around it is to drill it down into a bunch of numbers. You already know these numbers, probably as well as any weight loss expert: You know that, to lose one pound of fat, you have to burn about 3500 calories over and above what you already burn each day. You don't really want to burn 3500 calories in one day, but rather to cut that down into daily calorie deficits, say cutting 500 calories a day with a combination of diet and exercise.

To go by the numbers, you have to go through a few calculations:

Your BMR is the most important part of the weight loss calculations because it tells you how many calories your body needs to maintain bodily functions such as breathing and digesting and well, existing. This is the minimum number of calories you need to eat each day. Important Note: No calculator is 100% accurate and these formulas don't take into account things like bodyfat, frame size or other factors that can make a difference in your BMR. More about your metabolism.

-Sedentary................BMR x 1.2 (little exercise)

-Lightly active...........BMR x 1.375 (light exercise)

-Moderately active.....BMR x 1.55 (moderate exercise)

-Very active.............BMR x 1.725 (hard exercise)

-Extremely active......BMR x 1.9 (hard exercise daily)

Example:

Mary is 46 years old, is 5'4" and weighs 165 pounds. These are her stats:

BMR = 1465Activity Level = Moderately Active (1.55)Food Calories = 2700TEF Calories = 270

Mary's BMR/Activity level is 2270. She's eating about 2430 calories a day (less her TEF). That means Mary is eating about 160 calories more than what her body needs, which could eventually lead to weight gain.

Is There an Easier Way?

There isn't an easier way to lose weight, but there is an easier way to figure out how to lose weight, if these formulas are a little too much for you. The absolute simplest involves one thing: Make small changes in your diet and activity levels every single day. With this method, you don't always know how many calories you're cutting, or how many calories you're burning. But, if you're doing more movement than before and you know you're eating less than before, you are creating a calorie deficit and the weight loss will follow, even if it's slow. Some ideas:

Total Calories Saved: 532 (based on a 140-pound person)

Source:

Donnelly, J.; Blair, S.; Jakicic, J.; et al. Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults. Med & Sci in Sports & Ex: Feb, 2009. Vol 41, Issue 2.

Kelly, Mark. "Resting Metabolic Rate: Best Ways to Measure it - And Raise it, Too." ACE. Retrieved August 29, 2013. http://www.acefitness.org/certifiednewsarticle/2882/resting-metabolic-rate-best-ways-to-measure-it-and/.

There's no doubt that your diet is probably the single most important aspect of a weight loss program. Why? Think about it for a moment; you can easily eat just one wrong thing and end up eating more calories than you're burning, even if you exercise.

I don't say this to make you paranoid about every bite you take, but it's important to understand how this energy balance works so you can get it right.

Say you've been eating great all day, tree bark and lemon wedges, water instead of Coke, etc. You've been walking all day and you even finish a workout that burns another extra 350 calories. You rock.

Then you go to dinner and have two margaritas and a glass of wine along with dinner. Your drinks alone are worth up to 450 calories and, right there, you've canceled out your workout.

That doesn't mean you have to starve yourself or that you can't have a margarita from time to time. However, if you really want to lose weight, you have to commit to more exercise and less tequila.

How Much Exercise Do I Need?

Exercise is an important weight loss tool, but how much you need varies from person to person. The guidelines recommend at least 250 minutes per week, which comes out to about 50 minutes, 5 days a week. However, it's important that you choose the right workouts - Workouts you enjoy and workouts that take you into your target heart rate zone so you can burn more calories.

There are some workouts that are better than others for burning calories including:

The caveat is that these workouts are very advanced and done at a high intensity. If you're a beginner, even if you used to workout like a crazy person, start with a beginner program to avoid injuries, burnout and misery.

It takes time to build the strength and endurance for high intensity exercise.

Where to Start

You have lots of options for how to start exercising. You could put on some shoes and head out for a walk right now and that would be a great place to start. I also have some programs and articles that offer a little more guidance:

The real key to the weight loss process has nothing to do with actually losing the weight. Most of us can easily figure out how to cut enough calories to do that, right? What we can't figure out is how to keep that weight off.

There are a number of reasons we regain weight: Following unrealistic diets or exercise programs we can't sustain, for example, or completely giving up on healthy eating and exercise during the holidays.

We also tend to think that there's an end to all of this healthy lifestyle stuff. That, as soon as you lose the weight, you can finally enter the 'maintenance' phase of your program which, for many of us, means we don't have to exercise as much and we can finally stop monitoring every single bite we take.

Unfortunately, there is no maintenance phase to the weight loss process. To keep the weight off, you have to do at least as much exercise as you did to lose the weight and, frankly, you may have to do more. The more weight you lose, the less energy your body expends during exercise and the more you have to do to get the same results. Not fair, I know.

So, keeping the weight off has more to do with how you start the weight loss process than how you finish it. To that end, you have to set yourself up for success and to do that you'll need to find a few things:

Keeping the weight off would be so much easier if there were just one thing you had to do. And, depending on how you look at it, there is just one thing to do to keep the weight off and that is: Keep your calories balanced. It's that balancing act that requires constant maintenance because it changes from day to day. Getting your mental strategies in order is just as important as the physical strategies and it may help to think about it like this: At its heart, weight loss will happen if you just learn how to take care of yourself. Once you start doing that, you may be surprised that you don't care as much about the scale anymore.

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How to Lose Weight and Keep It Off - verywellfit.com

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