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Credit Kathleen M. Zelman, MPH, RD, LD
To lose 1 pound of fat you need to cut 3,500 calories by eating fewer calories or exercising more or preferably, a combination of both. Be careful not to cut calories so low your body thinks it is starving and triggers a weight loss plateau to conserve body weight. If you don't want to eat less, exercise more. Increasing physical activity is an excellent way to power past the plateau because it burns more calories and builds muscle. As you increase your muscle mass, your metabolism gets a boost and can help get you back into the losing mode

1.) Get FITT. Weight loss expert Dawn Jackson Blatner teaches her clients how to muscle up using the FITT (frequency, intensity, type, and time) theory to shave 100 calories a day to lose those last 5 pounds. "Most people need to shake up their fitness routines because their bodies become more efficient and burn fewer calories." Her theory is to modify the frequency, intensity, type or time of exercise to burn off an extra 100 calories that will kick-start the weight loss. "It may mean adding 10-20 minutes onto your walk or if you stroll, push it up a notch and walk at a brisker pace," suggests Blatner.

2.) Find hidden fat calories. Fat has more than twice as many calories as carbohydrates or protein so if you trim fat calories the results can add up quickly. "Twenty-five percent of the fats we eat are added fats so look for hidden fats in your eating plan to easily cut back calories," advises American Dietetic Association spokeswoman Blatner. She suggests using less oil in cooking, stir frys, or on salads and switching to a lower-fat variety cheese or dairy product. Figure out where you can shave fat to erase 100 calories in your eating plan.

3.) Measure it. Over time, our portion sizes tend to get larger and it's easy to underestimate how much you are eating. Take out the measuring cups and check in on your portions sizes to see if they have crept up in size. "Use smaller plates and cups and indulge your sweet tooth with portioned ice cream bars or 100-calorie packs to keep calories under control and not stall your weight loss," says Blatner.

4.) What's in your cup? Juices, giant lattes, protein-shake smoothie concoctions, margaritas and sweetened beverages all have one thing in common, lots of calories. "We get about 22% of our calories from beverages and with a little tweaking, you can still enjoy your favorite drinks and shave enough calories to fire up your weight loss," recommends Blatner. Try skinny coffee drinks without sugary syrups, and smaller portions of 100% juices or smoothies, and wine spritzers or unsweetened drinks.

5.) Track it. Write down everything you eat and drink and don't forget to count the tasting portions while cooking. "I found that about 75% of the weight maintainers in Thin for Lifekept track of what they ate, at least occasionally. If you are accountable for what you eat, it is easy to pinpoint the source of those extra calories preventing you from losing the last 5 pounds," suggests Fletcher.:y:

If you masturbate you will loose a lot trust me.

Ahaha. That made me LAWL !

i disagree you only loose 100 calories everytime if its a good session

FITT is old, HITT is the new workout to loose pounds a lot faster...I use it in my routine also

Danm so i need to jerk off more than 10 times then :carling:

the best way to loose pounds this is better info

1. MasterBate first keep going
2. Have Sex with a huge BBW
3. run a whole city

if you did 40 times a day youll lose a lot of weight, just drink alot of redbull

nice copy and paste job.

Uhh yea iknow. Thats why i gave credit at the Top + The Source