The healthiest way to lose weight is neither crash diets nor bursts of exercise . The body likes slow changes in terms of food and exercise .
For example, someone who has not exercised for years should not rush into running miles a day or pounding the treadmill. Not only the fight to make you feel discouraged and demotivated, you're also much more likely to get hurt and still save your fitness levels .
It's the same thing for people who suddenly start starving. Diets that severely restrict calories or the types of food 'allowed' can lead you to be gaps in the nutrients and vitamins needed by your body .
Therefore, if you need to lose weight , what should you do?
Energy needs and weight loss
Your body uses food for energy. It stores any excess energy as fat . This means that if you eat more food than your body needs for daily activities and cell maintenance , you will gain weight .
To lose weight , you need to get your body to use these fatty deposits. The most effective way to do this is :
reduce the amount of calories you eat
increase their activity level.
This is why experts talk about weight loss in terms of diet and exercise.
Introduce changes gradually
Small changes can make a big difference . An extra biscuit a week can lead you to gain 5 pounds a year - cut that biscuit out of your diet and you will lose the same amount.
It is also more likely to stick to, for example , the exchange of whole milk for semi - skimmed or make time for breakfast each morning with a plan that sets rules for all foods.
You should think of weight loss in terms of permanently changing your eating habits. If weight loss goals are usually set in terms of weeks , the end game is to sustain these changes over months and years , ie lifestyle change for life.
Increase your activity level
Someone who increases the amount they exercise, but maintains the same diet and calorie intake , will almost certainly lose weight.
No matter if you hate gyms - even light exercise , such as a short 20 minute walk , will be beneficial if most days of the week is done.
Each time you exercise more than usual, you burn calories and fat.
There are many ways to increase the amount of activity you do. Team sports , racket sports , aerobics classes , running, walking , swimming and cycling will all improve your fitness level.
Find something you like, it's easy for you to do in terms of location and cost. Then you are more likely to incorporate into your routine and continue to exercise, despite inevitably lack the strange meeting with holidays, family commitments , etc.
To see and this weekend . Leave your car in the drive and to the shops . Try to incorporate longer outings to the park , coast or countryside and take a picnic , so you are in control of what is going to eat that day .
Every extra step you take helps . Always take the stairs instead of the elevator or get off the bus one stop earlier than usual and walk the rest of the way.
Use commercial breaks between TV shows to get up and exercise , or consider using an exercise bicycle in the living room while watching your favorite show.
Reduce your intake of calories.
If you are overweight, you can not continue with your current eating habits if you really want to lose weight .
It is not possible to reduce body fat while eating lots of food, cakes and sweets. This does not mean you can never have sweets , but you must learn to limit these foods to small quantities - for example, for special occasions .
As for weight loss , you can get your body to use existing fat stores by eating less and making healthier choices.
This does not mean crash diet ( anything less than 1500 calories ), which usually ends up with you either weaken or give way to despair . Quick fix diets can lead to a yo- yo effect of drastic weight loss followed by weight gain , resulting in a vicious circle.
There are no shortcuts to losing weight in a healthy and reasonable.
Eat 300-500 calories less per day should lead to a loss ranging between one and two pounds per week. This is a realistic goal. It may seem slow, but would add to a weight loss of more than three stone in a year.
Fat contains more calories from all food types (protein, carbohydrates) , so a good way is to reduce fatty foods and eat more wholegrain bread , fruit and vegetables.
Here are ways to reduce calorie intake without having to alter your diet very present.
Replace fizzy drinks and fruit cordials with water .
All exchanges of semi-skimmed or semi skimmed milk for .
Eat less food than usual. For example, make your own sandwich and limit the use of margarine or butter and full-fat mayonnaise ( store-bought sandwiches often contain both).
Stop taking sugar in tea and coffee.
Have smaller portions of food you like.
Avoid having a second helping at dinner.
Cut out unhealthy treats - such as confectionary, biscuits and chips between meals.
Cut alcohol .
All these things will influence your health in a positive way .
Finally, do not be tempted to skip breakfast - or any meal to lose weight . While skipping a meal will reduce your calorie intake for the time it will leave you much hungrier later.
Not only are you likely to overeat to compensate, but you often make bad choices to fill the gap : a cereal bar is not as healthy as a bowl of cereal or filler , leading to some something extra "need" breakfast .
Irregular eating habits also disrupt your body's metabolism , making it harder to lose weight in the first place .
Write your plan
Once you have decided what changes are going to write . For example:
week 1
Exercise : a 20-minute walk every lunchtime .
Alcohol : Not in the week, two small glasses of wine on Friday, Saturday , Sunday.
Food : no chocolate or biscuits in the week, choose healthy foods such as fruits , trim all fat from meat , eat no fried or fast foods .
Each week indicated its objectives with regard to alcohol , exercise and diet.
Every day should then be displayed in a simple table and the elements that should be written. It is also important to take note of your mood and comments that you want out of his chest every day.
Be patient and persevere
The process can take one to two weeks before you notice any changes , but appears steadily. After the first month , you will be able to see the results and measure them in terms of clothes fitting more flexible .
Keep your motivation is one of the most difficult aspects of dieting . There will be days when healthy eating goes out the window , and there will be weeks where you can not lose weight - or put some back.
This is normal for everyone - dieters or not - so let not cancel plans for a slimmer . You do nothing "wrong" , but you may have to look at your map . Do you need to increase your activity level? Make other changes to your diet ? Put more efforts to meet the current plan?
The flip side is to make sure you celebrate your goals. Although there is joy enough in stepping on the scales and see soak down, do not forget to mark long-term progress with a reward - such as new clothes or leave housework for lose weight.
Celebration is also a way to involve your family - that is if you want their encouragement in the form of gentle reminders not to eat certain foods. But the support of others can pass through the dented plates.
Health benefits of weight loss
Studies show that overweight women who lose between £ 10 and £ 20 halve their risk of developing diabetes. For men, the risk of heart problems is greatly reduced.
Overall weight gain as we age. A few extra pounds over the years are not a problem, but people who earn more than 20 pounds over their weight at 18 years, are rapidly increasing their risk of health problems due to that extra weight. In particular , women increase their risk of heart attack and double their risk of dying from cancer.
It may seem like these are problems to worry about the future, but time passes and tomorrow becomes today if you want lose weight. By keeping your weight in the healthy range , is less likely to be affected by the disease in his last years.
No comments:
Post a Comment