Success With Your Weight Loss Goals

Many People today have a common goal, losing weight. To achieve healthy, effective, and lasting weight loss, learning some basics about how your body’s works is critical.

Weight Loss Goals The Basic Math of How Your Body Works –

Weight loss directly hinges on the energy balance within your body. Energy balance is a measure of whether you have eaten more calories than you have burned during the day, or if you have burned more calories than you have eaten during the day. It can be hard to understand how your metabolism works because of all the variables that depend on the outcome of the needs of your body on any given. But the main concept is that your body does basic math, addition and subtraction, or in other words, calories eaten and calories burned.

In order to achieve weight loss in a healthy way you need to be able to get a negative energy balance within your body. The two main ways to do this are through diet and exercise. It is however important to remember not to try to achieve your weight loss goals by trying to get too much of a negative energy balance, as this can counteract your weight loss achievements and goals.

Losing Weight By Reducing Calories

To lose a pound a week you need to create a negative energy balance of 500 calories per day, or 3500 a week. 3500 calories makes up a pound of fat. But don’t get to discouraged by the numbers here it can be an easy task to achieve a deficit of 500 calories a day through the combination of diet and exercise. By burning 300 calories each day through exercise you cut the amount of calories that you need to cut out of your diet to 200.

To achieve the 300 calories per day through exercise you can implement a weight training workout into your day. With strength training your body will burn calories during the workout and continue to burn calories throughout the rest of the day repairing and building new muscle. Research has shown that by doing strength training you can increase your metabolism by more than 300 calories per day, also other research has shown that your metabolism can be elevated by strength training for up to 48 hours depending on the intensity of your workout. Another benefit of weight training is that as your body builds more muscle your metabolism increases because muscle burns more calories than fat stores.

For the diet part choosing a low fat diet is the easiest way to go. To achieve your 200 calorie deficit through you diet all you need to do is to cut out 22 grams of fat from you diet this will give you 200 calories out of your diet.  With a custom meal plan you’ll be able to take all of the guess work out of the diet plan.  Each custom meal plan is built to give you your high chance of success.

The Power Of Exercise

Easy enough right? Yes it is, exercising and eating a healthy diet will get you to you weight loss goal easier and faster than you could imagine. With our custom workout plan you’ll be able to have a workout routine that will help you achieve your weight loss goals.  Remember by cutting more calories from you diet will counteract your weight loss goals, this is because when you cut out to many calories from your diet the body goes into starvation mode and slows the metabolism down. Also your muscles can atrophy, meaning that you lose muscle instead of gaining muscle, so your metabolism goes down instead of going up because the amount of muscle in your body is going down. The best way to prevent this from happening is to preserve and build muscle through exercise and try to keep cutting calories out of your diet to a minimum.

5 Tips For Weight Loss!

Weight Loss

In our day to day busy life, it is tough to maintain our health as well as our immune system. We have seen lots of people suffering from obesity due to their terrible food habits and unhealthy diet patterns. The simple reason behind this is because they did not know how to burn fat and calories. Excess weight is a problem that continues to hound a lot of people throughout their lives.

Everyone is looking for diet tips for weight loss because everyone is looking to improve upon their physique. Many people try to find the fast, easy weight loss methods that are available online. While some weight loss methods out there do get the weight off fast, there is no magic pill to make the weight come off and stay off. It does require some effort on the part of the dieter.

This article shares 5 easy tips for weight loss.

1. Never Ever Skip Breakfast

For dieters, and for almost everyone, the saying “The most important meal of your day is breakfast” is indeed true. Our metabolism is geared for action when you have a healthy breakfast. Breakfast, though, should be a well-balanced assortment of options such as cereals and whole grain bread, low-fat milk or yogurt, and fruits or fruit juices.

2. Stay Hydrated

Why do so many of us forget to water when it comes to burning fat and losing weight? Drinking at least 4 liters of water a day may make you rush to the loo more often than you want, but it is also going to make you feel less hungry.

3. Watch what you eat

The only way to lose weight is to consume fewer calories than what you need in a day. There are calculators all over the internet to help you determine what the magic number for calories are based upon your weight and weight loss goals. Counting calories is a sure way to help drop the weight.

4. Get as active as possible

You are going to have to exercise to burn fat and keep your resolution if you want the body of your dreams. Working out in each day has numerous benefits. Among them is jump starting your body’s metabolism for the day, boosting your energy levels, improving your daily mood, and helping you too.

5. Get Enough Sleep

The body works extra hard during sleep to get rid of harmful toxins and balance hormone levels. So when you don’t get enough sleep every night, you cripple yourself in many ways. When you don’t sleep comfortably, or, lack sleep, it negatively affects your ability to lose weight. By having a sufficient sleep, your body will be able to function at its peak potential. You will be more efficient and be on your way to quickest way to lose weight. has some very affordable watches to track your sleeping patterns.

Here are but a few tips out of the millions out there. The above dieting tips for weight loss will be very instrumental in how you manage to get through your dieting plan and how effective it will be for you.

93% Lean Turkey Tomato Sauce

Prep Time: 5 Minutes
Cooking Time: 6 Minutes
Total Time: 11 Minutes
Servings: 4

Nutritional Information per Serving

Protein: 25 grams
Carbs: 5 grams
Fats: 12 grams
Calories: 228



-16 oz of 93% Lean Ground Turkey
-3/4 cup of Prego Tomato Basil Garlic Sauce
-2 oz of Mozzarella Cheese, Finely Shredded



1. Spray a skillet with nonstick spray. Add ground turkey to skillet. Cook on medium-high for 5-7 minutes.
2. Put cooked ground turkey into a bowl.  Mix prego tomato basil garlic sauce. Let it cool down for 3 minutes.
3. Sprinkle mozzarella cheese on top.

* 1 serving is equal to about 3/4 cup of 93% Lean Turkey Tomato Sauce.

Wanting to Start Workout?

    Where should I get started?  The first and most important thing is to find a good app that can help you walk through the process.  AFITNY has a great app that has everything you need to get started.  They have an in-depth Health and Fitness area in the app.   This explains everything from terminology, workouts, food nutrition and much more.

Afitny Custom Meal Plans:

1. All meals are planned out for the week

2. We include a weekly shopping list, so you will know exactly what to get!

3. Monthly check-ins for custom meal plan

4. Delicious custom recipes to make this as manageable as possible

5. You will receive your customized meal plan via email within 48 hours!

Afitny Custom Workout Plans:

1. Custom workout plans have everything you need

​2. Monthly check-ins for custom workout plan

3. Exercise Step-by-Step Video Tutorial

4. You will receive your custom workout plan via email within 48 hours!

Afitny Online Personal Trainer App:

This fitness app also allows you to track your workout.  This is very important in tracking your progress and to help you keep track of your workouts.   The other thing I really like about this app is the video exercise tutorials.  They have it broken out by categories such as: arms, back, chest…  The free Fitness app is available on the App Store or Google Play. They offer personal training, which is a great option for those of you that need some extra support.