There is an easy correlation between your weight and calorie intake. If you burn fewer calories than you consume, you tend to gain weight and if you burn more calories than your intake, you lose weight. Sounds easy since 3,500 calories is equivalent to a pound of fat and if you cut down 500 calories from your diet each day you can lose a pound of fat in a week. However it is easier said than done. Dietary habits are hard to forgo. Switching over to healthy foods is not easy since it may not satisfy your hunger pangs and above there are emotional foods that we take which are rather unhealthy. Despite these issues however there are certain foods which you have to avoid if you want a fast and speedy weight loss.
Soft drinks and soda
Many people are addicted to soda and soft drinks and are accustomed to taking it with their meals they do not know that one can of  soda is sweetened with 10 tsp of sugar and 10 to 12 tsp of sugar are the maximum limit of sugar you are allowed in a day. Intake of so much sugar in a day is not only extremely unhealthy it can add extra pounds to your weight. Try opting for herbal drinks and green teas instead.
Foods containing trans- fat
Your body loves trans-fat since they are easy to process. The body will want you to eat more of it. Foods containing trans-fat however are the unhealthiest food and you should do your best to avoid them. Your supermarket is full of foods containing trans-fat. Margarines, potato chips, popcorns, French fries, cakes and cake mixes, instant noodles, pies and frozen food are all in the list of foods containing trans-fat. Avoid all processed foods and look on the labels for partially hydrogenated oils and shortenings of vegetables. These should be assiduously avoided if you wish to lose fat and stay healthy.
Sweetened white breads
Most of the fast food joints use white breads to make sandwiches and burgers and even kids love eating white bread for breakfast. However these are totally devoid of all nutrition as they are made of refined flour from which all bran and fibre has been sifted out. Consumption of white bread will leave you hungry in very little time as the stuff is totally devoid of fibre.
Deep fried foods and canned fruit juices
They are delicious but are calorie bombs. If you chose to eat deep fried stuff in restaurants you can be sure that the same oil has been used repeatedly for frying and refrying leaving it dangerously unhealthy for consumption. Fruit juices available in the market contain a lot of artificial sweeteners and preservatives. Better to eat whole fruits and retain the fibre and vitamins in their wholesomeness.

To a layperson, water aerobics may seem like an activity that has little or no impact as an exercise for weight loss. Though it may be true that water sports may not burn as many calories per hour as activities like kick boxing, the fact remains that they burn calories slowly and surely. A body in movement is a form of exercise and means the loss of calories. Aqua aerobics is slow and steady on the body and within your comfort range.
The effect of water aerobics
Water aerobics does not increase lean body mass like running does since water safeguards the body against the effects of gravity. The effects of water aerobics on the body are low and slow. If you are thinking of aqua aerobics as a way to fat reduction and weight loss it has to be combined with diet regulations and sensible eating. Also add weights to your aqua aerobics in order to get the most out of the exercises.
Diet regulations
Water aerobics work best for weight loss if done in tandem with diet regulations. Do not eat more than you can burn. Eat a healthy snack like a fruit or boiled eggs or low fat yogurt. Focus on lean proteins like fish and chicken and maintain regularity both in your diet changes and your aqua aerobics routine. Nothing can benefit you if it is not done on a regular basis especially aqua aerobics since its effects are slow to take place.
Resulting benefits
Aqua aerobics is especially beneficial to people having joint problems and arthritic patients can also indulge in this exercise. It is both for beginners and athletes. Obese people too can start off their fitness program by aqua aerobics since staying in water helps their bodies to be cool and relaxed. Also their weight can be kept off their hips and knees.
An additional benefit from these aqua exercises is that it helps build an even muscle tone. Elderly people especially need to give an even tone to the muscles which have begun to sag. Aerobic exercises also help in lowering blood pressure, build better blood circulation and improve joint pain.
Weight loss
Water aerobics do help in weight loss. Many surveys indicate that walking on land burns 135 calories in half an hour while walking in water burns around 260 calories in the same time owing to the resistance of water. If you want to lose weight fast you have to opt for high intensity workouts in water. By this method you can lose around 500 calories in a session and if you exercise for 5 times a week you can lose up to 2500 calories in a week. Exercising in water always burns up more calories than doing the same kind of exercise on land.