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So do extra pounds really sneak up on us? The truth is
that they just might! When our clothes begin to feel a bit
snug, we blame the clothes for shrinking or put it out of
our minds as water retention or some other excuse. We don't
recognize the small changes in our behavior that happen
over time or the fact that aging slows down our metabolism.
Before we know it, we find ourselves 10 or 20 pounds over
our ideal weight.
No matter how many books you read or talk shows you watch,
the truth is there are no big secrets to weight loss. Today's
sedentary lifestyle and easy access to calorie-dense foods
are the two culprits that need to be addressed. The simple
fact is that small changes in your diet and regular exercise
are the basics to losing weight.
The only trick or 'secret' to losing weight is to plan
ahead and commit to the changes that you need to make to
bring your diet and exercise plan into play. The most intimidating
word used to describe the ability to follow such a plan
is 'motivation'. Don't let all the psycho-babble scare you-motivation
is just simply a way of saying that you have decided that
nothing will stand in your way and that it's 'time' for
you to just 'do it'.
Eating Right for Weight Loss
The only way to lose weight is by lowering your caloric
intake, diet. Popular diets, with all their variations,
ultimately work because they lower the number of calories
you're eating. There are no good foods or bad foods; the
problem lies with the choices we make and the amount of
food we consume.
So how many calories are right for you? There
is no definitive answer because we have different body types
and live different lifestyles. But there are some general
rules that can help you determine the range that will work
for you in your weight loss efforts.
- Determine your average daily caloric intake before attempting
to lose weight.
- From this number subtract 500 calories which will equal
a loss of about 1 pound per week.
- Daily physical activity will allow for greater weight
loss.
- Eventually your body will adapt to this lower intake
and require more physical activities to continue to burn
fat.
Focus on Protein: A successful fat-burning plan
includes sufficient amounts of protein. Our bodies use protein
more efficiently and therefore the feelings of hunger are
suppressed for a longer period of time. Therefore it stands
to reason that protein should be the focus of your meals
and snacks. It's a surprisingly easy and great tasting appetite
suppressant.
Fats are not the bad guys: The type of fat you choose
and the amounts you consume are the issues. Oils are an
important part of a balanced diet because, besides being
a rich source of energy, they provide essential fatty acids
which are the building blocks for cell membranes. Oils help
the body absorb certain vitamins, such as A, D, E, and K,
and contribute to healthier skin.
Whenever possible, eat the food source of fats rather than
the extracted oil: i.e., as salmon, walnuts and ground flax
seed, as they contain other vital nutrients. Avoid all hydrogenated
fats and oils that raise the LDL (bad) cholesterol and lower
the HDL (good) cholesterol. Some polyunsaturated oils tend
to reduce blood levels of both HDL and LDL. Monounsaturated
oils, like olive and canola oils, are great choices as they
reduce only the bad cholesterol without lowering the good
cholesterol.
High fiber fruits and vegetables: Minimally processed
whole grains are another important part of any fat loss
plan because their high fiber content. Fresh fruit and vegetables
are power houses of nutrients, fiber and help curb the appetite.
Getting the recommended daily amount of these nutrition-rich
foods would go a long way toward your goal to lose fat.
Weight-Training for Weight Loss
Weight training is beneficial for weight loss because the
increase in muscle mass results in a higher metabolic rate
which translates into more calories burned even when you're
at rest. This rise occurs within 24-48 hours after your
weight training session. The calories burned during a weight
training session are primarily from carbohydrate reserves
or fat.
Cardiovascular Exercise
The intensity and duration of your cardiovascular exercise
session is the key to successful fat loss. Shorter, high-intensity
workouts result in increased metabolic rates that last a
longer period of time after exercise. Keep your sessions
under an hour. Beware of longer workouts that may cause
your body to burn lean muscle mass instead of fat, especially
on a low-calorie diet.
Daily Supplements to Insure Good Nutrition
Getting adequate nutrition is hard to do without the added
concerns of watching calories when trying to lose fat. With
this in mind, consider adding a few nutritional supplements
to your arsenal of tools to keep you on track. A full range
multivitamin is not only a great addition when you're losing
weight but for anyone considering maintaining good nutrition.
In addition, other nutrients that may help would include
extra vitamins C and E, B-complex and combination calcium,
magnesium and vitamin D supplement.
Supplement for Fat Loss
There are a many herbal and natural supplements that have
been shown to increase fat loss and/or suppress the appetite.
These include green tea, fish oil, cinnamon, acetyl-L-carnitine,
CLA, hoodia, Although studies are few and far between, the
consensus is that they are safe and have benefits that affect
health in many other distinct ways.
Studies suggest that green tea reduces the risk of various
cancers, death from cardiovascular disease and has anxiety-reducing
properties. L-carnitine has been shown to decrease depression
and improve cognitive functions in the elderly. There is
strong evidence that fish oil can protect against cancer,
heart disease, improves memory and concentration and reduce
the incidence of depression.
Even though most dietary supplements are safe and side-effects
are rare, be sure to tell your doctor about those you're
taking as they may cause unwanted reactions when taken with
prescription medications. Visit www.supplementswow.com to
learn more about the above mentioned supplements and more.
* Please visit our site for a complete
list of Weight Loss Supplements
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