Burning fat requires a lot of energy. Low-calorie diet is also compensated for by the body by burning muscle. People on this type of diet who revert back to their old eating habits end up gaining back some, if not all the weight they have shed off. In losing weight, one should keep in mind that they should lose excess body fats only.
Eat Properly
Pump Up lean Muscle Mass
Muscles burn calories when they work; they even do so at rest. The more muscles, the less fat will be left.
Engaging in Aerobics
Aerobics also help in increasing lean muscle mass while simultaneously decreasing excess body fat. If you go vacation, and you do a lot of walking, this could also be called a mild aerobic, without us feeling exercise, weight loss will come down automatically after vacation.
Extra "Push"
Some people believe that smoking and caffeine can actually help in losing weight.
On Taking Diet Pills
Over-the-counter diet pills affect the amount of weight one loses as well as how long one keeps that amount of weight off. Losing weight does not have to mean sacrifice and suffering. Besides fat, what has one got to lose anyway?
Almost 108 million Americans were overweight or obese in 1999. Until now, obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2020.
One way to prevent this scenario is to make people aware of the risks of being overweight or obese.
Here are some diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds:
1. heart disease
2. stroke
3. diabetes
4. cancer
5. arthritis
6. hypertension
Losing weight helps to prevent and control these diseases.
The quick and best weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplement orpills do not work. If they do, the results are just temporary.
It is better to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time.
Here are some tips on how you can lose those unwanted pounds the healthy way:
1.Do not starve your self.
The key to a healthier way of losing weight is: Do not diet.
You may seem happy and feel that you are losing those unwanted flabs on your belly and thighs by skipping meals. But remember that this would not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday.
If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. highs, buttocks, hips).
2.Start your day right.
Mothers always say that breakfast is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism.
Your food intake after you wake up will be used to burn fat all day long.
3.Eat small, healthy meals frequently.
Fivesmall-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent over-eating. This will also increase your metabolism and make calories burn faster.
4.Decide on how much weight you want to lose.
Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life.
Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules.
5.Drink lots of water.
Your body needs sufficient waterto burn fat and keep your cells hydrated and healthy.
6.Avoid too much sugar.
Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carbo fix that you need, plus leanmeat and protein rich-foods. Sweets, sodas and pastries should be once-in-a-while indulgences only.
7.Watch your fat intake.
Fat is not the culprit to being overweight. You need this to keep your weight at the proper level.
There is such a thing as healthy fats. Olive, peanuts and canola oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart.
8.Exercise.
Leave your car ifyou are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle orskate. Use these activites and other home chores if you are too lazy to go to the gym and take exercise classes. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities.
It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself.
Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.
Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result to a new, healthier you.
The race to fitness is on and a lot of people are getting into the band wagon. Some people do it to achieve a sexy body, some people just do it because they are embarrassed with the body they have now, while others do it simply to remain fit and heatlthy. As such, many fitness programs are out in the internet, in gyms, spas and fitness centers all over. Some are too expensive to afford that one may even lose weight just by trying to work out the money needed to pursue these fitness programs.
One may not have to go to the gym or the spa or any fitness center and spend much just to slim down to obtain that longed for sexy body. There are many books available in the bookstore which offer weight loss programs which are convenient and for free, of course the books are not though. These weight loss programs, or diet programs are gaining immense popularity with so much publicity, testimonials and reviews that one may be confused which exactly to follow. So before choosing which weight loss program to follow, try reading these summaries about the most popular diet programs out today.
Atkins' New Diet Revolution by Dr. Atkins. This weight loss program encourages high protein diet and a trim down on the carbs. One can feast on vegetables and meat but should fast on bread and pasta. One is also not restricted against fat intake so it is okay to pour in the salad dressing and freely spread on the butter. However, after the diet, one may find himself lacking on fiber and calcium yet high in fat. Intake of grains and fruits are also limited.
Carbohydrate Addict's Diet by Drs. Heller. This diet program advocates low carbohyrate eating. Approves on eating meats, vegetables and fruits, dairy and grain products. however, warns against taking in too much carb. "Reward" meal can be too high on fats and saturated fats.
Choose to Lose by Dr. Goor. Restrains fat intake. One is given a "fat" budget and he is given the liberty on how to spend it. It does not pressure the individual to watch his carbohydrate intake. Eating meat and poultry as well as low-fat dairy and seafoods is okay. A go signal is also given on eating vegetables, fruits, cereals, bread and pasta. This weight loss program is fairly healthy, good amounts of fruits and vegetables as well as saturated fats. Watch triglyceride levels though; if high, trim down the carbohydrates and tuck in more of the unsaturated fats.
The DASH Diet. Advocates moderate amounts of fat and protein intake and high on carbs. Primarily designed to lower blood pressure, the diet program follows the pyramid food guide and encourages high intake of whole wheat grains as well as fruits and vegetables and low-fat dairy. Some dieters think it advocates too much eating to procure significant weight loss.
Eat More, Weigh Less by Dr. Ornish. Primarily vegetarian fare and strictly low-fat. Gives the go signal on the "glow" foods but warns to watch it on non-fat dairy and egg whites. This diet is poor in calcium and retricts consumption of healthy foods like seafoods and lean poultry.
Eat Right for Your Type. Interesting because it is based on the person's blood type. recommends plenty of mest for people with the blood type O. Diet programs for some blood types are nutritionally imbalanced and too low in calories. And for the record, there is even no proof that blood type affects dietary needs.
The Pritkin Principle. Focused on trimming the calorie density in eating by suggesting watery foods that make one feel full. Eating vegetables, fruits, oatmeal, pasta, soups, salads and low-fat dairy is okay. Although limits protein sources to lean meat, seafood and poultry. Although it is healthy by providing low amounts of saturated fats and rich amounts of vegetables and fruits, it is also low on calcium and limits lean protein sources.
Volumetrics. For low-density calorie eating. Recommends the same foodstuff as Pritkin but restricts fatty or dry foods like popcorn, pretzels and crackers. This program is reasonably healthy given the high amounts of fruits and vegetables as well as being low in calorie density and saturated fats.
The Zone. Moderately low on the carbs yet moderately high on the proteins. Encourages low-fat protein foods like fish and chicken plus veggies, fruits and grains. It is also healthy but lacking in grains and calcium.
Weight Watchers. High carbohydrates, moderate on fats and proteins. A very healthy diet program and very flexible too. it allows the dieter to program his own meal rather than give him a set to follow.
Since excess weight puts you at risk for many health problems, you may need to set some weight loss programs to help avoid those risks and prevent disease.
But what should be your long-term goal? And what short-term goals should you set to help you get there? You have a better chance of attaining your goals if you make sure that the weight loss programs that you will use are sensible and reasonable right at the beginning.
Here are some guidelines from the experts in choosing weight loss programs and goals.
1. Be realistic
Most people’s long-term weight loss programs are more ambitious than they have to be.
For example, if you weigh 170 pounds and your long-term program is to weigh 120, even if you have not weighed 120 since you were 16 and now you are 45, that is not a realistic weight loss goal.
Your body mass index or BMI is a good indicator of whether or not you need to shed of pounds. The ideal BMI range, according to the national Institutes of Health, is between 19 and 24.9. If your BMI is between 25 and 29.9, you are considered overweight. Any number above 30 is in the obesity range.
From this point of view, you will need a sensible weight loss program that will correspond to the required BMI based on your height, because this is the primary factor that will affect your BMI.
2. Set appropriate objectives
Using a weight loss program just for vanity’s sake is psychologically less helpful than losing weight to improve health.
You have made a big step forward if you decide to undergo a weight loss program that includes exercise and eating right so that you will feel better and have more energy to do something positive in your life.
3. Focus on doing, not losing
Rather than saying that you are going to lose a pound this week, say how much you are going to exercise this week. This would definitely make up of a sensible weight loss program.
Keep in mind that your weight within a span of a week is not completely in your control, but your behavior is.
4. Build bit by bit
Short-term weight loss programs should not be “pie-in-the-sky.” This means that when you have never exercised at all, your best weight loss program for this week should be based on finding three different one-mile routes that you can walk next week.
5. Keep up the self-encouragement
An all-or-nothing attitude only sets you up to fail. Learn to evaluate your efforts fairly and objectively. If you fall short of some goals, just look ahead to next week. You do not need to have a perfect record.
After all, self-encouragement should definitely be a part of your weight loss programs. Otherwise, you will just fail in the end.
6. Use measurable measures
Saying that you are going to be more positive this week or that you are going to really get serious this week is not a goal that you can measure and should not be a part of your weight loss program.
This is another reason why you should incorporate exercise on your weight loss program and focus on it. You should be able to count up the minutes of exercise in order to be successful in your program.
The bottom line is, people should make weight loss programs that will only remain as it is, just a program. They have to put it into action by incorporating goals that will motivate them to succeed.
A lot of us live our lives like penned animals. Built to move, too often we put ourselves in a cage. We have bodies designed for racing across the savannas, but we live a lifestyle designed for migrating from the bed to the breakfast table; to the car seat; to the office chair; to the restaurant booth; to the living room couch and back to the bed.
It was not always this way. Not long ago in the United States, a man who worked on a farm did the equivalent of 15 miles of jogging every day; and his wife did the equivalent of 7 miles of jogging.
Today, our daily obligations of work and home keep us tied to our chairs, and if we want exercise, we have to seek it out.
In fact, health experts insist that obesity problem is probably caused at least as much by lack of physical activity as by eating too much. Hence, it is important that people need to move around.
However, that does not mean that a lap or two around the old high school track will offset a daily dose of donuts. Exercise alone is not very efficient, experts say. They contend that if you just exercise and do not change your diet, you may be able to prevent weight gain or even lose a few pounds for a while.
Nevertheless, it is not something that you are likely to sustain unless exercise is part of an overall program. The more regularly you exercise, the easier it is to maintain your weight. Here is what to do every day to make sure that you get the exercise you need.
1. Get quality Zzzs.
Make sure that you get adequate sleep. Good sleep habits are conducive to exercise, experts point out. If you feel worn out during the day, you are less likely to get much physical activity during the day.
In addition, there is evidence that people who are tired tend to eat more, using food as a substance for the rest they need.
2. Walk the walk.
It is probably the easiest exercise program of all. In fact, it may be all you ever have to do, according to some professional advices of some health experts.
Gradually build up to at least 30 minutes of brisk walking five times a week. Brisk walks themselves have health and psychological benefits that are well worth the while.
3. Walk the treadmill.
When the weather is bad, you might not feel like going outdoors. But if you have a treadmill in the television room, you can catch up on your favorite shows while you are doing your daily good turn for your weight-maintenance plan.
Most of us watch television anyway, and indoor exercise equipment enables anyone to turn a sedentary activity into a healthy walk.
4. Seize the time.
Excuses aside, lack of time is certainly a limiting factor in most lifestyles. That is why health experts suggest a basic guideline for incorporating exercise into your schedule.
Get as much exercise as you can that feels good without letting it interfere with your work or family life. If you need to, remind yourself that you are preventing many health problems when you prevent weight gain; and keeping your health is a gift to your family as well as yourself.
Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical incapabilities. There are a lot of positive changes once a person experience weight loss.It is for this reason why a lot of people are searching for a weight loss programs that will surely trim down those fats and get a super slim head turner body.
The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss program. And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.
Here are fast tips that can change an over-weight's life:
1: Fast weight loss composes of a multi-faceted program that consists mindset, exercise, and in other cases, diet supplements.Begin by learning a diet food program that can easily be accustomed with.Incorporate an exercise program that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.
2: Set realistic approaches.The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.
3: Listen as the body speaks.Each and everyone's body metabolism reacts differently to different fast weight loss programs and programs.Try substituting one program for another to compensate the body's reaction.Exercise program must be suitable to one's body, as others are not able to exercise as rigorously as others can.If walking is all that can be done, then walk for this is proven the best exercise.Muscles burn more calories than fats so it's also best to put on a little muscle and looking good too.
4: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion.A single serving of whole grain bread moves fat through the digestive system faster.Grains turn into blood sugar that spikes the body's insulin level.Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.
5: Keep away from fried foods especially deep-fried as this contains a great amount of fat.Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried.It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.
6: Takes lots of fluid.Drinking at least six to eight glasses of water a day keeps the body refreshed.Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.
All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success.Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss program has started.
The idea of the weight management is to be able for you to develop a consistent approach to weight loss as well as a healthy endurance when exercising.The program’s objective is to get rid of the excesses in your body, the excess fat.Not the healthy and lean muscle tissues and body fluids.
The program first requires your focus and dedication, so therefore you need to be prepared in both mind and – of course – body.It is highly advised that you first visit your doctor for a check-up before embarking on any weight management.
It is important that when starting on any weight loss program or weight management, one should be positive enough to work for the results.Some people get impatient easily but long term effects are assured as long as one sticks to the weight loss plan at hand.
Stretch, stretch and stretch some more.Before actually doing those exercises and working out those muscles, a little stretching is needed in order to avoid any injury or soreness in your body.
It is also not advisable for anyone to try too hard.Everything should be done in moderation.Find the level of exercise and training that suits you.It should be enough for you to be comfortable in but not too convenient that it will not be much of a challenge.
The first week
The first day of the program of weight management involves a long and steady walk in a little over twenty minutes.After the walk, follow it up with a good stretch.This takes so little of your time for the first day.In less than an hour you have taken that first step to a weight loss program that could work to your advantage.
By the second day, it is good to focus on an upper body workout.This maintains your strength to be able to go through the whole program for the week.On the third day, a brisk walk or jog for ten minutes is in order.For beginners, a lower body workout should be done in the evening.
In the fourth day, a good rest is in order, as well as a good stretch.This lag time should be used wisely though to sort out any negatives in your mindset.The fifth day starts with a good ten minute walk.Exercise the lower body in four sessions of workouts, follow this up with another ten minute walk, and another four sessions of lower body workout.
The sixth day should be spent on a low impact exercise such as swimming.To avoid boredom, do not be afraid to try something new.The last day of the week is a time to solicit the support of the people you care about.Spend time with them or get them to be with you in your long walk.Again, follow up your walk with a light upper body workout.
This is just the beginning though.If by this first week you are able to stick to the program, you have a great chance to further boost your weight loss and stay with the plan until you achieve your desired result.Try as much as possible to be unlike the people who give up easily just because they could not see the result they want at the time they want – like this moment, today, now!Patience is a virtue.The same way it took your body time to gain all that weight, think about it as the time your body will have to exert just to get rid of it.
