How to Lose Weight Fast – A How-To Guide to Weight Loss
How to Weight Loss
People gain weight when they consume more calories than they spend, so eating less calories, or energy, may help. Other factors, such as genetics, metabolism, hormones, the type of food you consume, your body type, and your lifestyle, all play a role.
The causes for losing weight, the most successful approaches, and medical treatments will all be addressed in this article.
Obesity affects more than one-third of the population in the United States.
Obesity is now considered an epidemic by health professionals all over the world. At least 2.8 million people die each year as a result of complications linked to obesity.
Obesity affects more than one in three people in the United States, or 36.5 percent of adults, according to the Centers for Disease Control and Prevention (CDC).
The following are some of the health risks associated with being overweight:
- An elevated risk of diabetes
- Certain forms of cancer
Why Weight Loss Is Important?
There are a variety of reasons to lose weight:
- Appearance: Some people assume that losing weight would make them look more desirable, fitter, or healthier.
- Body image and confidence: People who are overweight or obese can be self-conscious about their appearance.
- Physical health: Maintaining a healthy weight will improve your overall health and help you avoid diseases like type 2 diabetes.
- Specific conditions: When a person loses weight, symptoms of sleep apnea or type 2 diabetes, for example, can improve or disappear.
- Fitness: An exercise-based weight-loss programme will make a person feel fitter, with more energy and stamina.
- Athletic competitions: In some sports, such as boxing, an athlete can try to maintain their current weight category by regulating their weight.
- Fertility: It appears that if women with obesity and polycystic ovary syndrome (PCOS) lose weight before surgery, fertility treatment is more successful.
Many diet plans promise to help you lose weight, and it can be difficult to know what to believe.
Others, on the other hand, are not evidence-based, secure, or successful. Most health practitioners, dietitians, and nutritionists agree that combining a balanced, weight-loss diet with physical activity produces the best results, particularly over time.
You can learn about eight of the most common diets by clicking here.
Many diet proponents claim that their diets are highly successful and require little effort. It is difficult to know how successful they are until they have been shown to be so in experimental studies.
The number of calories required by an individual is determined by their age, gender, and level of daily activity.
The number of calories you should eat every day to lose weight is determined by many factors, including your gender, the amount of weight you want to lose, the speed at which you want to lose it, and your age.
According to the US Department of Agriculture, daily calorie requirements for men and women are listed below (USDA).
Males can eat the following amount of calories per day:
19-20 years’ old
- 2,600 sedentary
- Actively moderate: 2,800
- Number of daily users: 3,000
21-30 years’ old
- 2,400 sedentary
- Actively moderate: 2,600-2,800
- Number of daily users: 3,000
31-50 years’ old
- 2,200-2,400 sedentary
- Actively moderate: 2,400-2,600
- 2,800-3,000 active
Over the age of 51
- 2,000-2200 sedentary
- Actively moderate: 2,200-2,400
- 2,400-2,800 involved
Females can eat the following amount of calories per day:
19 to 30 years’ old
- 1,800 to 2,000 sedentary
- Actively moderate: 2,000 to 2,200
- 2,400 people are currently involved.
31-50 years’ old
- 1,800 sedentary
- 2,400-2,600 (moderately active)
- 2,200 people are currently involved.
51+ years old
- 1,600 sedentary
- Actively moderate: 1,800
- Number of people active: 2000 to 2200
You must eat less than the quantities mentioned above if you want to lose weight. The less you eat, the quicker you can lose weight. However, it is important to maintain a safe, well-balanced diet in order to prevent becoming sick or losing lean tissue (muscle). In the best case scenario, consult a dietitian, nutritionist, or a doctor.
Dieters in certain diets eat 1,200 calories per day for females and 1,500 calories per day for males. However, do not attempt this without the assistance of a qualified professional.
To maintain good health, make sure your carbohydrate, protein, and fat ratios are balanced. Carbohydrate consumption guidelines range from 20% to 60% for weight loss.
Malnutrition can result from a poor diet, regardless of the number of calories consumed. A meal plan should also be nutritionally balanced. A poor diet can result in malnutrition, as well as a depressed mood and a lack of motivation. Dieters can give up before reaching their goal weight as a result of this.
Dieters can progressively raise their daily consumption after meeting their target body weight until they meet their “weight maintenance” number.
According to a 2010 survey, people who simply reduce their daily calorie intake rarely lose weight.
Natural compensatory processes in the body minimize a person’s physical activity when calorie intake decreases, according to the researchers. In other words, if you eat less, the body will slow down significantly. Diet and exercise must be mixed.
Judy Cameron, the study’s chief, stated:
“In the midst of America’s obesity crisis, doctors often encourage their patients to cut down on the amount of calories they eat per day. Dieting alone would not likely result in significant weight loss, according to this report. To accomplish this goal, diet and exercise must be combined.”
The human body’s normal body function goes into “conservation mode” in response to calorie reduction. They stressed that weight loss would be difficult to achieve without exercise.
Controlling Your Weight
Sleep deprivation has been linked to an increase in weight gain. If you can combine a well-balanced diet with daily exercise, you will have a much better chance of losing weight.
Crash diets can produce positive results in the short term, but they have a low long-term success rate. Your body weight management would be more effective if you sleep between 7 and 8 hours consistently in each 24-hour span. Sleep deprivation or a lack of sleep may cause weight gain.
Researchers combined 6,000 people’s active weight loss techniques in 2009. They devised the following methods to stop regaining weight after losing it:
- Moderate-intensity exercise: Do at least 200 minutes of moderate-intensity exercise per week. This can be accomplished over the course of at least three days (do not do all the minutes in one go each week).
- Watching TV: Limit your weekly TV viewing to no more than 10 hours. This advice can be especially difficult to obey for many people.
- Dietary fat limit: Fat should account for no more than 30% of your total nutrient intake.
- Eat regularly: Resist the temptation to overeat on weekends and holidays. It’s important to stick to a normal eating schedule. Overeating not only throws your routine off, but it also slows down your metabolism.
- Breakfast is a must-have. Breakfast can help avoid overeating and snacking later in the day by staving off hunger.
- Keep a close eye on what you eat and weigh yourself on a regular basis.
How To Loss Weight
When giving advice to patients and customers, some health practitioners and experts disagree with focusing on weight loss. Dieting and weight-loss efforts, they believe, can lead to more weight gain and deterioration of health.
Instead, they recommend concentrating on improving one’s fitness because this leads to better long-term body weight management.
Linda Bacon, a nutrition professor at the University of California, Davis, said:
“While health practitioners may have good intentions when they encourage people to lose weight, our study reveals that researchers have long viewed research results through a distorted lens.
When the evidence is examined without the presumption that fat is unhealthy, it becomes clear that fat has been greatly underestimated as a risk factor for disease or reduced longevity.”
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Supplements are a form of supplement that is used
There are a lot of supplements on the market that claim to help people lose weight.
There are some of them:
- Fish oils and omega-3 products
- Chitosan, a form of chitin extracted from shellfish
- Extracts from green tea
- A few herbs from china
- Extract of bitter orange
These are not ineffective, according to the National Center for Complementary and Integrative Health (NCCIH), and they are likely to have side effects.
Ephedra was once used in weight-loss supplements, but it was outlawed due to safety concerns.
Further issues include the sale of “fat burners” without FDA approval and the fact that certain herbal supplements do not contain exactly what the label claims.
Also read: Weight Loss Calculator
Approaches that concentrate on the mind and body, according to the NCCIH, can be helpful.
Here are some examples:
- A yoga class
- Mindfulness therapy
- Feeding with awareness
They suggest that you employ a trained and experienced mentor to assist you through these activities.
It is a procedure that helps people lose weight. Bariatric surgery is used to help people lose weight when other approaches have failed. Bariatric surgery, also known as weight loss surgery, is a surgical procedure that is performed on people who have a BMI that puts them at risk of severe complications.
It is only suggested after all weight-loss methods have failed. he treatment requires either using a gastric band to minimize the size of the stomach or surgically extracting a section of the stomach. Gastric bypass surgery, in which the small intestines are rerouted to a small stomach pouch, may be recommended in some cases.
The person’s appetite is greatly decreased after the treatment, and they are unable to consume or digest food as thoroughly as before.
Although clinical findings for various procedures have not established which form of surgery is better in each case, bariatric surgery can be a successful way to reduce body mass index (BMI) for people with extreme obesity.
The procedure has been shown to be effective in the treatment of type 2 diabetes and the reduction of cardio metabolic risk.
It’s important to maintain a body weight that is appropriate for your height, age, and gender. This article will assist you in determining your ideal weight.
When Is Losing Weight A Bad Thing?
Losing weight isn’t always the right option.
When an individual expends more energy than they eat, they lose weight. A negative energy balance is what this is known as. To make up for the deficit, the body looks for energy reserves, beginning with fat.
More muscle and lean tissue can be used up in a person with little fat. This can lead to more serious health issues.
There are some of them:
- A greater probability of developing osteoporosis
- A lack of strength and muscle mass
- Concerns with body temperature control
- A reduced capacity to fight infections
A substantial loss of body mass may be catastrophic. MNT news has written on recent trends in the area of obesity.
Is Obesity Inherited?
According to research published in the journal Obesity, a number of genetic factors can influence how people gain weight.
A potential ‘obesity gene’ has been identified.
For the first time, scientists have discovered a direct correlation between a gene and fat development in the body, a finding that could be critical in the battle against obesity.
How To Drop Weight And Keep It Off?
There’s a safer way to shed pounds. These dieting pointers will assist you in avoiding diet traps and achieving long-term weight loss success.
Perfect Diet For Weight Loss
Pick up any diet book, and it will claim to have all the answers to losing and keeping the weight off. Some argue that the trick is to eat less and exercise more, while others argue that low fat is the only way to go and that carbohydrates should be avoided. So, what are you going to believe?
The fact is that there is no such thing as a “one-size-fits-all” approach to long-term, safe weight loss. Since our bodies react differently to different foods based on biology and other health factors, what works for one person might not work for you. Finding the weight-loss approach that is right for you will most likely take some time, persistence, determination, and some experimenting with various foods and diets.
While some people respond well to calorie counting or other restrictive weight-loss approaches, others prefer more flexibility in their weight-loss plans. Simply avoiding fried foods or reducing processed carbs will put them on the road to success. So, if a diet that worked for someone else doesn’t work for you, don’t get discouraged. Also, don’t be too harsh on yourself if a diet appears to be too restrictive for you to maintain. Finally, a diet is only beneficial for you if you can sustain it over time.
Although there is no quick fix for losing weight, there are several steps you can take to build a healthier relationship with food, reduce emotional overeating, and maintain a healthy weight.
There are four common methods for losing weight.
- Minimize your calorie intake
Some experts say that keeping your weight under control boils down to a simple equation: eat less calories than you burn, and you’ll lose weight. Doesn’t it appear to be simple? So, why is it so difficult to lose weight?
- Weight loss isn’t a cyclical process. When you reduce your calorie intake, you can lose weight for the first few weeks, but then something happens. You consume the same amount of calories as before, but you lose less to no weight. And when you lose weight, you lose water and lean tissue as well as fat, your metabolism slows, and your body changes in other ways, your metabolism slows and your body changes in other ways. So, if you want to keep losing weight each week, you’ll need to keep cutting calories.
- A calorie is not necessarily the same as a calorie. Eating 100 calories of high fructose corn syrup and 100 calories of broccoli, for example, may have a different impact on your body. The key to long-term weight loss is to eliminate foods that are high in calories but don’t fill you up (such as candy) and substitute them with foods that are filling but low in calories (like vegetables).
- Plenty of us don’t feed merely to satiate our appetite. We also turn to food for warmth or to alleviate tension, which can derail any weight-loss plan easily.
- Reduce carbohydrate intake
A different perspective on weight loss considers the issue to be the way the body accumulates fat after eating carbohydrates, especially the function of the hormone insulin. Carbohydrates from food reach the bloodstream as glucose when you consume a meal. Your body still burns glucose before it burns fat from a meal in order to keep your blood sugar levels in check.
When you eat a carbohydrate-rich meal (like a lot of pasta, rice, bread, or French fries), your body releases insulin to cope with the influx of glucose into your bloodstream. Insulin does two things in addition to controlling blood sugar levels: it prevents fat cells from releasing fat for the body to burn as fuel (because the body’s priority is to burn off the glucose) and it produces more fat cells to store anything the body can’t burn off. As a result, you gain weight and your body needs more fuel to burn, forcing you to consume more. Since insulin can only burn carbohydrates, you crave them, which sets in motion a vicious cycle of carb intake and weight gain. To lose weight, the argument goes, you must break the loop by eating less carbs.
Most low-carb diets propose replacing carbohydrates with protein and fat, which can have long-term health implications. If you do decide to try a low-carb diet, choose lean meats, fish, and vegetarian protein sources, low-fat dairy products, and plenty of leafy green and non-starchy vegetables to reduce your risks and restrict your saturated and trans fat intake.
- Trim the fat
It’s a tenet of many diets: don’t eat fat if you don’t want to gain weight. Reduced-fat snacks, dairy, and packaged meals can be found in almost every grocery store aisle. However, as our low-fat choices have risen in popularity, so have obesity rates. So, why haven’t low-fat diets shown to be successful for a larger number of people?
- Fat isn’t all evil. Healthy fats, also known as “nice” fats, can help you lose weight, control your moods, and battle fatigue. Avocados, nuts, beans, soy milk, tofu, and fatty fish are high in unsaturated fats, which can help you feel full, whereas a little tasty olive oil drizzled over a plate of vegetables, for example, can make it easier to eat nutritious food and increase the overall quality of your diet.
- We always make bad trade-offs. Many of us make the mistake of substituting fat for sugar and refined carbohydrates, which provide empty calories. Instead of consuming full-fat yoghurt, we eat low- or no-fat varieties that are high in sugar to compensate for the taste loss. Alternatively, we can substitute a muffin or donut for our fatty breakfast bacon, resulting in rapid blood sugar spikes.
- Eat a Mediterranean-style diet:
The Mediterranean diet emphasizes consuming healthy fats and carbohydrates, as well as plenty of fresh fruits and vegetables, nuts, fish, and olive oil—with very little meat and cheese. However, the Mediterranean diet is about more than just food. Regular physical exercise and communal meals are also essential components.
Whatever tool you use to lose weight, it’s important to remain motivated and avoid common dieting traps like emotional eating.
Emotional Eating Can Be Regulated.
We don’t always feed to satiate our appetite. When we’re depressed or nervous, we sometimes turn to food for comfort, which can derail any diet and lead to weight gain. When you’re nervous, bored, or lonely, do you eat? Do you unwind with a snack in front of the TV after a long day? Recognizing your emotional eating causes will make or break your weight-loss goals.
- Stressed – find healthier ways to calm yourself. Try yoga, meditation, or soaking in a hot bath.
- Low on energy – find other mid-afternoon pick-me-ups. Try walking around the block, listening to energizing music, or taking a short nap.
- Lonely or bored – reach out to others instead of reaching for the refrigerator. Call a friend who makes you laugh, take your dog for a walk, or go to the library, mall, or park—anywhere there’s people.
- Practice mindful eating instead
- Avoid distractions while eating. Try not to eat while working, watching TV, or driving. It’s too easy to mindlessly overeat.
- Pay attention: Eat slowly, savoring the smells and textures of your food. If your mind wanders, gently return your attention to your food and how it tastes.
- Mix things up to focus on the experience of eating. Try using chopsticks rather than a fork, or use your utensils with your non-dominant hand.
- Stop eating before you are full. It takes time for the signal to reach your brain that you’ve had enough. Don’t feel obligated to always clean your plate.
Continue To Be Motivated
Making healthy lifestyle and food decisions are needed for long-term weight loss. To keep inspired, do the following:
- Look for a group of people who can cheer you on. It is extremely important to have social support. Jenny Craig and Weight Watchers are two services that use group reinforcement to help people lose weight and eat well for the rest of their lives. Seek out help, whether from family, friends, or a support group, to get the motivation you need.
- The race is won by going slowly and steadily. Losing weight too soon can have a negative effect on your mind and body, leaving you feeling tired, exhausted, and ill. To lose fat rather than water and muscle, aim to lose one to two pounds every week.
- Make a list of goals to help you stay motivated. Short-term goals, such as wanting to fit into a bikini for the summer, rarely perform as well as long-term goals, such as wanting to feel more secure or better for the sake of your children. When temptation strikes, think of the advantages of being healthier.
- Make use of software to keep track of your success. You can keep track of the food you consume, the calories you burn, and the weight you lose by using mobile apps, health trackers, or just keeping a journal. You will remain inspired by seeing the results in black and white.
- Make sure you get enough rest. Sleep deprivation increases your appetite, causing you to crave more food than normal while also making you feel unsatisfied, causing you to want to eat more. Sleep deprivation will affect your motivation, so try to get at least eight hours of good sleep each night.
Cut Down On Sugar And Refined Carbs
Whether or not you’re trying to lose weight, most of us eat too much sugar and processed carbohydrates like white bread, pizza dough, pasta, pastries, white flour, white rice, and sugared breakfast cereals. However, substituting whole-grain carbs for processed carbs and avoiding sweets and desserts is just part of the solution. Sugar can be found in a number of foods, including canned soups and vegetables, pasta sauce, margarine, and many low-fat foods. Since your body gets all of its sugar from naturally occurring sugar in food, all of this added sugar is just a lot of empty calories and unnecessary blood glucose spikes.
- Sugar intake is related to a slimmer waistline.
Fructose calories (found in sugary drinks like soda and processed foods like doughnuts, muffins, and candy) are more likely to contribute to belly fat. Cutting back on sugary foods will help you lose weight and reduce the risk of diabetes.
Consume Plenty Of Fruits, Vegetables, And Fiber
Even if you’re trying to lose weight, that doesn’t mean you have to eat less. Fruit, vegetables, beans, and whole grains are rich in fibre and take longer to digest, making them filling and excellent for weight loss. You should eat as much fresh fruit and non-starchy vegetables as you want—you’ll be happy before you’ve consumed too many calories.
Vegetables should be eaten raw or steamed, not fried or breaded, and seasoned with herbs and spices or a drizzle of olive oil. Fruit (blueberries, strawberries, sliced bananas) can be added to low-sugar cereal. You’ll get plenty of sweetness when eating less calories, sugar, and fiber.
- Add lettuce, onions, sprouts, cucumbers, and avocado to your sandwiches to make them more filling.
- Instead of high-calorie chips and dip, snack on carrots or celery with hummus.
- To make your favorite main courses more substantial, add more vegetables.
- If you use fewer noodles and more vegetables, both pasta and stir-fries can be diet-friendly.
- Start your meal with a salad or vegetable soup to help you feel full and consume less of your main course.
Take Control Of The Food You Eat.
- Set yourself up for weight loss success by monitoring your food climate, including what you eat, how much you eat, and what foods you have on hand.
- You should cook your own meals at home. This gives you full control over portion size as well as what goes into your food. Restaurant and processed foods usually contain substantially more sugar, unhealthy fat, and calories than food prepared at home, as well as larger portion sizes.
- Create smaller portions for yourself. To make the portions look bigger, use small plates, bowls, and cups. Don’t eat from big bowls or food containers because it’s difficult to gauge how much you’ve consumed.
- Eat first thing in the morning. According to study, eating more of your daily calories at breakfast and less at dinner will help you lose weight faster. A bigger, healthier breakfast will kick-start your metabolism, keep you from getting hungry during the day, and give you more time to burn calories.
- Every day, fast for 14 hours. Dinner should be eaten earlier in the day, and then you should fast before breakfast the next morning. Weight loss can be helped by eating only when you’re most involved and giving your digestion a long break.
- Make a meal and snack plan ahead of time. In plastic bags or cans, you can make your own small portion snacks. You can stop eating when you aren’t really hungry if you eat on a schedule.
- Drink a lot of water. Thirst can be mistaken for hunger, but drinking water can help you stop eating extra calories.
- Reduce the number of enticing foods in your house. Store indulgent foods out of sight if you share a kitchen with non-dieters.
While the degree to which exercise helps weight loss is debatable, the benefits reach well beyond calorie burning. Exercise will help you lose weight and change your mood, and it’s something you can start doing right now. You’ll have more stamina and encouragement to handle the other steps of your weight-loss programme if you go for a stroll, stretch, and move about.
- Don’t have time for a lengthy workout? Three 10-minute workouts a day can be just as effective as a 30-minute workout.
- Remember that anything is preferable to nothing. Begin slowly, adding small amounts of physical activity to your daily routine. Then, when you lose weight and gain muscle, it would be easier for you to become more physically active.
- Find a type of exercise that you enjoy. Try going for a walk with a friend, dancing, hiking, cycling, playing Frisbee with your dog, picking up a game of basketball, or playing activity-based video games with your children.
Maintaining Weight Is The Most Important Part
You’ve also heard the statistic that 95% of people who lose weight on a diet gain it back within a few years—or even months. Though there isn’t much hard evidence to back up the point, several weight-loss programmers do fail in the long run. This is frequently due to the fact that highly restrictive diets are difficult to sustain over time. That isn’t to say that the weight-loss efforts are doomed to fail. Not at all.
The National Weight Control Registry (NWCR) in the United States has tracked over 10,000 people who have lost large amounts of weight and held it off for long periods of time since its establishment in 1994. Participants who were effective in sustaining their weight loss shared some common strategies, according to the report. Adopting these habits, regardless of the diet you used to lose weight in the first place, may help you keep it off:
- Keep yourself mentally active. In the NWCR report, active dieters exercised for around 60 minutes, normally walking.
- Keep a diet journal. Keeping track of what you eat on a daily basis will help you remain accountable and inspired.
- Eat breakfast on a regular basis. Cereal and fruit were the most common foods in the sample. Breakfast increases metabolism and keeps appetite at bay later in the day.
- Consume a diet that is higher in nutrition and lower in unhealthy fat than the normal American diet.
- Check the scale on a regular basis. Weighing yourself once a week can help you detect any minor weight gain, helping you to take corrective action before the problem worsens.
- Restrict your television exposure. Reducing the amount of time spent sitting in front of a television will help you live a healthier lifestyle and avoid weight gain.
Have Any Event Coming Up and Want to Loss Weight Fast?
If you want to lose five pounds or twenty, losing weight can be difficult.
It necessitates not only dietary and lifestyle improvements, but also a great deal of patience.
Fortunately, combining a variety of tried-and-true techniques will help you lose weight quickly and easily.
Here are ten of the most effective ways to lose 20 pounds easily and safely.
1. Calorie Count
Counting calories, when combined with other diet and lifestyle improvements, will help you make healthy decisions and lose weight faster. Use an app or a food log to keep track of your calorie intake.
2. Increase Your Water Consumption
Drinking water will help you lose weight by temporarily raising your metabolism and decreasing your appetite. Drink at least 34–68 fluid ounces (1–2 litres) of water a day for best performance.
3. Boost Your Protein Consumption
Protein has been shown to help people lose weight and belly fat. It can also increase feelings of fullness, which may help you eat less calories. Protein can be found in a variety of foods, including meat, fish, poultry, legumes, eggs, nuts, and seeds.
4. Reduce the carb intake
When compared to whole grains, refined carbohydrates may increase appetite and can be linked to increased belly fat and weight gain. To begin, simply substitute nutritious, whole-grain alternatives such as couscous, quinoa, brown rice, or barley for refined grains in pastas, white breads, cereals, and pre-packaged goods.
5. Begin to Lift Weights
Resistance training will help you burn more calories during the day by increasing metabolism and maintaining fat-free mass. Start by going to the gym or doing body weight exercises like squats, planks, and lunges at home.
6. Consume More Fiber
Fiber leaves you feeling full, which will help you lose weight by reducing your appetite and intake. Fiber is found in fruits, vegetables, whole grains, nuts, and seeds, and it is important for a balanced weight loss diet.
7. Create a Sleep Routine
Getting enough sleep and improving the quality of your sleep can help you lose weight. Sleep deprivation, on the other hand, can lead to increased appetite and weight gain.
8. Maintain Accountability
Maintaining accountability will aid in weight loss. Weighing yourself every day, keeping a food diary, and teaming up with a friend are all successful weight-loss methods.
9. Include Cardio in Your Workout
Cardio can help you lose weight and fat by increasing the body’s calorie-burning ability. Aim for 150–300 minutes of cardio per week, or around 20–40 minutes per day, to optimize weight loss.
10. Take your time and eat slowly and mindfully.
Eating slowly and mindfully will improve feelings of fullness, reduce calorie intake, and aid weight loss. To help yourself calm down and enjoy your meal, try eliminating distractions when eating, chewing your food more thoroughly, and drinking water with your meal.
While losing 20 pounds can seem to be a daunting task, it can be achieved easily and safely by making a few easy dietary and lifestyle changes. Mix and match these tips for the best results in terms of weight loss and good health.
It’s completely possible to lose 20 pounds and meet your weight loss goals in no time with a little patience and determination.
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