Weight Loss Tips - Live a Healthy Lifestyle

Obesity is one of the biggest problems faced by millions of people in America. This has resulted in a big weight loss corporate industry in the country like Weight watchers, Jenny Carig and many others. Although there are good programs, I feel people can themselves do quite a bit to reduce their weight. The two major factors in weight loss are exercise and controlled diet. I have put together several points which will be useful to individuals looking to reduce their weight.

 

1. Eat at least 5 servings of fruits and vegetables every day. Most fruits are low in calories and make you full sooner. Not to mention the other vitamins and fibers they also contain.

 

2. Read those nutrition fact labels: It is a good idea to know how many calories you are consuming. Some foods combo's can be deceptive, for example if you are having a plate of salad topped with lot of high calorie dressing and a soda, you have just had more calories than you might get from a combination of grilled chicken sandwich (with no cheese and dressing) plus diet soda. So be smart with what you eat. Prefer home cooked food as much as possible.

 

3. Eating smaller frequent meals will also help you cut down the total intake of calories compared to 3 big meals a day.

 

4. Give yourself a break: Being too restrictive can anyway demotivate you, so to give yourself regular breaks. But do not over-eat at the same time, be conservative and try to make up for it in other meals.

 

5. Drinks: Soda, juice, cream are all loaded with sugars which we usually do not account into out diet plan. Drink water instead.

 

6. Exercise: Do not always depend on your car for everything, walk wherever you can. Go hiking and those backpacks help to burn extra calories. Make friends who have a active lifestyle, join gym or get a treadmill in your home. Remember to increase your exercise in a progressive manner day by day instead of doing strenuous exercise from day one. Be practical on what your body can take and avoid overexertion.

 

7. Get motivation: Talk to people who have had success in weight loss and they will give you a lot of inspiration.

 

8. Get enough sleep, reduce stress and live happy.

 

9. Reward yourself when you reach your monthly weight loss milestones.

 

10. Never give up, even if you have failed a few times previously.

 

11. Eating slowly can lead to weight loss: Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.

 

I am not an expert so it is advisable to consult your doctor before starting any weight loss effort and they will also tell you if you have any medical condition that may prevent you to follow these tips.

Weight Loss through Foods that Fight Fat

No one likes to diet but everyone always wants to lose weight. Eating the right kinds of food that burn fat and speed your metabolism should be your first step in your weight loss program.

 

Some foods can magically melt pounds, and that train of thought has been around for a long time. While exercise and a variety of wholesome foods help will help you lose weight, there are foods that burn calories and suppress hunger. Listed below are a variety of foods that will help speed your metabolism and therefore burn fat.

 

Foods such as raw spinach contain bulk. Therefore, the space they leave in your stomach - partly because of their high water content - leaves less room for pastries and ice cream. They are also jammed with iron, foliate, calcium and vitamins A., B, C, and E that helps you to lose weight.

 

Grape fruits help you lose weight fast. They are not magic, but they are powerful fat fighters due to their fiber content. In addition, without added sugar, a grapefruit has fewer calories than an orange of the same weight.

 

Apples keep the doctors away and fat. Eating several apples a day is a great way to lose weight. Hard fruits like apples take time to chew and fill you up. 

 

You burn more calories chewing and digesting celery than it actually contains. Celery has vitamins E and C. It is a diet food that also helps you lose weight and should be on everyone's plate.

 

Eat protein-packed legumes. Protein-packed legumes such as black beans, chickpeas, lentils are not just low in fat and rich in soluble fiber, they digest slowly and keep blood sugar levels steady. You will not feel like eating for a while.

 

Calcium rich foods and drink such as low fat milk can boost metabolism. It has been found that women and girls who consume dairy products regularly tend to lose weight easily and have less body fat than those who do not.

 

The omega-3 in fatty fish, such as mackerel can curb overeating. The protein mixed with the fat in fish is also known to curb your eating.

 

You can eat all the strawberries you want and can never gain a pound. Strawberries, peaches, plums, and grapes come with cancer fighting carotenoids and appetite-suppressing fiber. Eating these types of fruits daily will help you lose weight fast. 

 

Above are just some examples of foods that burn fat. Disciplining yourself to eat a proper diet and the right exercise program will help you reach your idea weight in no time.

Weight Loss Techniques

Obesity is one of the most important public health issues in the United States. It occurs over time when you eat more calories than you use. On the other hand, “overweight” refers to an excessive amount of body weight that includes muscle, bone, fat, and water.

 

People gain weight when the number of calories they eat is more than the number of calories their bodies use. Overweight people have an increased risk of high blood pressure, heart disease, and other illnesses. Your doctor can help you set rational goals based on a proper weight for your height, build and age. Usually, doctors will recommend that their overweight patients combine a reduction of the caloric content of the diet, with an increase in physical activity. 

 

Other methods of losing weight include use of drugs and supplements that decrease appetite, block fat absorption, or reduce stomach volume. Surgery is another method. Weight-loss programs should encourage healthy behaviors that help you lose weight and that you can stick with in your everyday activity. It is very desirable for you to gather as much information as you can before deciding to join a particular program. You may start to benefit from regular physical activity. Even modest amounts of physical action can improve your health. Start with small, specific goals such as walking 10 minutes a day, 3 days a week. When you eat out and are on the go it’s important to make smart food choices and watch portion sizes. When you prepare food at home read the nutrition label on foods. 

 

Look for foods low in saturated fats and trans fats. Choose and prepare foods and beverages with little added sugars (caloric sweeteners). Variety in the diet helps you get all the vitamins and other nutrients you need. Look for a weight loss program that gives you some control, rather than imposing one rigid system, one that offers a variety of different eating plans, so you can choose the one that's best for you. Prescription diet pills may help some people. If you use them, follow the doctor's directions carefully. Other method of weight reduction technique is the use of diet patches.

Weight Loss Survey: Why Dieters Fail To Lose Weight

Why do we find dieting so difficult? A new survey from annecollins.com about the problems surrounding weight loss, suggests that motivation remains a critical factor. Lack of incentive to lose weight, hunger and inability to cope with "bad days" are common problems. Anne Collins explains how to overcome these problems and achieve your weight loss goals.

 

Current levels of overweight and obesity, together with weight-related disease, have made weight control a major health priority throughout America. Yet statistics indicate that average weight reduction on conventional diets adds up to a mere 5-8 pounds per year. So why do we find dieting so difficult? According to a new survey(1), the answer seems to be: because we make 3 crucial mistakes. We don't have a good enough incentive; we allow ourselves to go hungry; and we can't cope with "bad days".

 

The weight loss survey conducted by annecollins.com asked dieters to select the three biggest problems they faced when dieting. The most common problems reported were: "Inadequate incentive to lose weight" (76%); "Hunger" (72%); and "Bad days" (70%). Although these results will come as no surprise to most dieters, they highlight the importance of motivation in the dieting process. We examine how these problems occur, and what steps can be taken to overcome them.

 

Why Do We Need an Incentive?

 

We gain weight because we take in more energy than we use. Either because we eat too many calories, or burn too few, or both. So if we want to reduce weight, we need to improve our eating and exercise habits. And this is not easy, because let's face it - old habits are not easily discarded, especially if they involve cutting out our favorite treats. We need a powerful incentive to help us change. Specifically, we need an answer to the question: "How exactly will I benefit from losing weight?"

 

When faced with this question, many dieters have no answer. Those who do, typically reply: "I'll feel better" or "my health will improve". Others explain they are trying to lose weight to please their doctor, or their partner, or simply because they are "overweight". Unfortunately, none of these reasons are strong enough to help us succeed. So when temptation strikes, we are unable to resist.

 

What Type of Incentive is Best?

 

Our motivation to lose weight must be based on a selfish, specific benefit. A good example might be an upcoming beach holiday, or a family occasion, or the achievement of a specific mobility or fitness goal. It must be as specific as possible (general benefits are useless) and ideally related to a fixed date. In addition, it must be selfish. Losing weight to please others rarely works. The advice I give to my clients is very simple. Do not bother dieting unless you have a good incentive. Because no matter how good the diet, no matter how valuable the exercise plan, unless you have a powerful reason to change your habits you won't succeed.

 

Hunger Kills Diets

 

Most dieters are still convinced that calories are their enemy. So the less they eat, the faster they are likely to lose weight. This is not true. In reality, the less we eat, the more hungry we get and the easier it is to fall into temptation. The human body is trained to eat when hungry and no amount of willpower will neutralize this basic urge. This is why binge eating is such a common response to low calorie diets.

 

How to Avoid Hunger

 

No rocket science here. Avoiding hunger simply means eating regularly throughout the day, and keeping your calorie intake above 1000-1200 per day. This prevents hunger, thus reducing the urge to overeat, and in addition helps to maintain a regular high level of calorie-burning.

 

Eat Too Much Rather Than Too Little

 

We all have days when we feel extra hungry, even when we are dieting. This is no problem - simply eat more! It is always better to eat a little too much than not enough. Might this delay your weight loss? Yes. But so what? Taking a few extra days to achieve your goal is not a problem. The real danger is not eating enough and ending up hungry and depressed. This is a recipe for a binge.

 

Bad Days and The Problem of Perfection

 

No dieter is perfect. The truth is, all dieters experience "bad days" or fall into occasional temptation. Sadly, most dieters insist on "being perfect". They cannot tolerate these lapses. So if (say) they visit a friend and end up eating 2 containers of ice cream and a box of cookies, they go to pieces. "I'm useless!" they cry. "I'm a failure!" Overwhelmed by guilt at not being perfect, they then quit their diet in disgust.

 

It's the Guilt That Does the Damage

 

In this situation, the actual binge is typically fairly harmless. I mean, we need to eat a huge quantity of food (3500+ calories) to gain even one pound of weight. The real damage is caused by the ensuing guilt. And this is what we need to address.

 

Guilt Comes From Trying to Be Perfect

 

All dieters make mistakes and this is perfectly normal. Having an occasional binge is no cause for alarm, far less guilt. Even my most successful clients - those who have lost 100+ pounds - had regular lapses. The difference is, they didn't see themselves as "perfect" individuals. So they felt "entitled" to make occasional mistakes, and so should you. Once you accept this, you will find dieting a whole lot easier.

 

We Need Support to Make These Changes

 

In order to overcome the 3 problems described above, an essential first step is to find proper support. This is just as important as choosing the right diet plan, because no matter how good the diet, it can't motivate you to stay on track - only people can do this. Dieting is ten times easier when you receive encouragement from others. So when choosing an online weight loss program, choose one with an active forum. Because at the end of the day, it's all about people. When we are alone and isolated, the smallest obstacle can seem like a mountain. But when we have people behind us, anything is possible.

 

Notes

 

Weight Loss Survey (Oct 2005) by annecollins.com. A total of 17,403 subjects replied to the survey. They were asked to choose 3 from a list of 10 diet-problems. The results were as follows:

 

• Inadequate Incentive (76%)

• Hunger (72%)

• Bad Days (70%)

• Boredom (69%)

• Stress (60%)

• Interference From Others (51%)

• Too Much Eating Out (32%)

• Eating on The Run (28%)

• Ill-health (5%)

• Lack of Sleep (1%).

 

Weight Loss Surgery: What Are The Options?

To understand how surgical procedures aid the grossly overweight person to reduce their body fat, it helps to first understand the digestive process that is responsible for handling the food we take in.

 

Once food is chewed and swallowed, it’s on its way through the digestive tract, where enzymes and digestive juices will break it down and allow our systems to absorb the nutrients and calories. In the stomach, which can hold up to three pints of material, the breakdown continues with the help of strong acids. From there it moves into the duodenum, and the digestive process speeds up through the addition of bile and pancreatic juices. It’s here, that our body absorbs the majority of iron and calcium in the foods we eat. The final part of the digestive process takes place in the 20 feet of small intestine, the jejunum and the ileum, where calorie and nutrient absorption is completed, and any unused particles of food are then shunted into the large intestine for elimination.

 

Weight loss procedures involve bypassing, or in some way circumventing the full digestive process. They range from simple reduction of the amount you can eat, to major bypasses in the digestive tract. To qualify for many of these surgeries, a person must be termed “morbidly obese”, that is, weighing at least 100 lbs. over the appropriate weight for their height and general body structure.

 

Gastric Bypass

 

In the mid 1960s, Dr. Edward E. Mason discovered that women who had undergone partial stomach removal as the result of peptic ulcers, failed to gain weight afterwards. From this observation, grew the trial use of stapling across the top of the stomach, to reduce its actual capacity to about three tablespoons. The stomach filled quickly, and eventually emptied into the lower portion, completing the digestive process in the normal way. Over the years, the surgery evolved into what is now known as the Roux-en-Y Gastric Bypass. Instead of partitioning the stomach, it is divided and separated from the rest, with staples. The small intestine is then cut at approximately 18” below the stomach, and attached to the “new”, small stomach. Smaller meals are then eaten, and the digested food moves directly into the lower part of the bowel. As weight loss surgeries are viewed overall, this is considered one of the safest, offering long-term management of obesity.

 

Gastric Banding

 

A procedure that produces basically the same results as the stomach stapling/bypass, and is also classed as a “restrictive” surgery. The first operations, involved a non-flexing band placed around the upper part of the stomach, below the oesophagus, creating an hourglass shaped stomach, the upper portion being reduced to the same 3-6 ounce capacity. As technologies advanced, the band became more flexible, incorporating an inflatable balloon, which when triggered by a reservoir placed in the abdomen, was capable of inflating to cut down the size of the stoma, or deflating to enlarge it. Laparoscopic surgery means smaller scars, and less invasion of the digestive tract.

 

Biliopancreatic Diversion

 

A combination of the gastric bypass, and Roux-en-Y re-structuring, that bypasses a significant section of the small intestine, thereby creating the probability of malabsorption. The stomach is reduced in size, and an extended Roux-en-Y anastomosis is attached to the smaller stomach, and lower down on the small intestine than is normal. This permits the patient to eat larger amounts, but still achieve weight loss through malabsorption. Professor Nicola Scopinaro, University of Genoa, Italy, developed the technique, and last year published the first long-term results. They showed an average 72% loss of excess body weight, maintained over 18 years, the best long-term results of any bariatric surgical procedure, to date. BPD patients require lifelong follow-ups to monitor calcium and vitamin intake. The advantages of being able to eat more and still lose weight, are countered by loose or foul smelling stools, flatus, stomal ulcers, and possible protein malnutrition.

 

Jejuno-Ileal Bypass

 

One of the first weight loss procedures for the grossly obese, was developed in the 1960s, a strictly malabsorptive method of reducing weight, and preventing gain. The jejuno-ileal bypass reduced the lower digestive tract to a mere 18” of small intestine, from the natural 20 feet, a critical difference when it came to absorption of calories and nutrients. 

 

In the end-to-end method, the upper intestine was severed below the stomach, and re-attached to the small intestine much lower down, which had also been severed, thereby “cutting out”, the majority of the intestine. Malabsorption of carbohydrate, protein, lipids, minerals and vitamins, led to a variation, the end-to-side bypass, which took the end of the upper portion, and attached it to the side of the lower portion, without severing at that point. Reflux of bowel contents into the non-functioning upper portion of small bowel, resulted in more absorption of essential nutrients, but also less weight loss, and increased weight gain, post-surgery. 

 

As a result of the bypass, fatty acids are dumped in the colon, producing an irritation that causes water and electrolytes to flood the bowel, ending in chronic diarrhoea. The bile salt pool necessary to keeping cholesterol in solution is reduced by malabsorption and loss through stool. 

 

As a consequence, cholesterol concentration in the gall bladder rises, increasing the risk of stones. Multiple vitamin losses are a major concern, and may result in bone thinning, pain and fractures. Approximately one third of patients experience an adjustment in the size and thickness of the remaining active small intestine, which increases the absorption of nutrients, and balances out the weight loss. 

 

However, over the long term, all patients undergoing this bypass are susceptible to hepatic cirrhosis. In the early 1980s, one study showed that approximately 20% of those who had undergone JIB, required conversion to another bypass alternative. The procedure has since been largely abandoned, as having too many risk factors.

 

While surgical methods of reducing weight are valuable to the morbidly obese, they are not without risks. Patients may require more bed rest post-surgery, resulting in an increased chance of blood clots. Pain may also cause reduced depth of breathing, and complications such as pneumonia.

 

Before undergoing any fat/weight reduction surgery, a severely overweight person needs to thoroughly understand the benefits and risks, and must make a commitment to their future health. Having a smaller stomach is not going to stop the chronic sugar-snacker, from “grazing” on high calorie sweets. Nor does a steady supply of pop, concentrated sweet juices and milk shakes, reduce the calorie intake. With some bypass surgeries, certain foods can aggravate side-effects that need not be that severe, if common sense diets are adhered to. Surgery can be a “shortcut” to weight loss, but it can also reduce your enjoyment of life, if you are unable to adhere to the regimens that go with it.

Weight Loss Surgery, Is It A Safe Option?

For the growing number of obese individuals, weight loss surgery is a reality that must at some point become a real consideration and alternative. Today, in the United States, obesity is quickly becoming our nations’ number one health issue. The staggering effect of obesity on the rest of our health is unequalled. This is due to the fact that when our bodies our obese, every part of the body is affected. Not just the limbs, not just the heart, but every organ, tissue and cell.

 

There are many advances being made in the treatment of obesity, and the option that most people look to solve the initial obesity dilemma is surgery. Once your body reaches a certain weight, you’re no longer able to exercise; performing simple hygiene tasks often becomes impossible. Exercise and mobility are not options for bringing about weight loss. The only other alternative available is through surgical procedures that cause the body to take in less food. The procedures actually prohibit the ingestion of large quantities of food. You simply won’t be able to eat. This causes the body to begin to feed on itself. Using up the stored fat, in order to keep body processes functioning. This is a drastic way to induce weight loss, but for many it has become the only option

 

But is this safe? Does this allow our bodies to safely lose weight and come back to normal levels of body mass? Sometimes it is safe, and sometimes a person’s body just cannot adjust. The medical profession continues to work diligently to ensure that all weight loss surgery patients are safe from deathly side effects, but it does happen. No surgery is fool proof, every time you must submit to surgery, of any kind, there are risks. The risks associated with weight loss surgery are often less dangerous than the risk associated with continued obesity, especially for persons who have reached the morbid obesity levels (More than 100 pounds over the recommended body weight).

 

The traditional options available today are minimally invasive surgeries that directly restrict the body’s ability to take in food or slow the food absorption rate. Both surgeries are minimally invasive, meaning there is no need for major incisions, and most of the surgery is completed using laparoscopic technique. If the United States continues to see obesity rates climb, these surgeries and other techniques under development will become more commonplace for our generation.

Weight Loss Surgery Risks And Benefits

There is an increasing focus on weight loss in North America in the modern age, and the focus goes beyond mere looks. More and more studies are proving that being overweight not only looks unpleasant, but can also lead to some serious health issues, including high blood pressure, heart disease, and other factors which can lead to an early death.

 

Many obese people, however, face a serious problem when they begin to consider weight loss; they have become so overweight that their bodies simply cannot handle diets, nor can they summon the ability to partake in regular exercise. In most cases, the weight problem has become so critical that they do not really even have the time it takes to bring their weight down to a healthy level as they are in immediate danger of serious health consequences.

 

Lately, many people in this situation have begun to turn to the option of gastric bypass surgery. Over 150,000 gastric bypass procedures- wherein calorie intake is reduced by causing food to bypass parts of the stomach and the small intestine- were performed in 2005, many on the recommendation by a doctor for people who were considered morbidly obese.

 

One of the benefits of this procedure is that it is 100% effective when successful. Patients frequently state that they do not get hungry as often as they did before the surgery, nor does the hunger last as long. Patients also claim that they do not suffer the same cravings for unhealthy food that they did before the surgery. These effects are due to two factors. The first is the decreased size of the stomach- patients simply cannot hold food in the same capacity as they did previously. In addition, the smaller size means that the stomach is empty less than before the surgery and therefore does not signal the brain that food is needed.

 

The second reason for the decrease in appetite and cravings is the change in the hormonal balance that occurs after the surgery.

 

Gastric bypass is certainly beneficial in both time passed in regards to pounds lost and in the ease of the weight loss itself. However, there are also several risks involved when a patient elects to undergo the surgery.

 

Almost ten percent of patients who undergo the surgery report symptoms that could prove fatal some of the time. The surgery has been highly invasive in the past, with a large incision required form the upper chest to the navel. Any procedure involves risk, and the greater the cut the greater the risk. In addition, this large incision meant that a patient’s recovery time was greater, and also more painful.

 

Many of the risks of gastric bypass surgery are being eliminated with advancing research and procedures, such as the new laparoscopic bypass. Electing for this surgery will also entail a period of “dumping” time, in which a patient can expect to have recurring nausea, diarrhoea, and an intolerance to sweets that may last for the rest of their lives.

The greatest risk in undergoing the gastric bypass surgery is the same as any surgery, especially those that are gaining popular attention; the risk of undereducated operators. Some studies have shown that the risk of death after gastric bypass is much higher in patients who go to surgeons with less experience in and knowledge of the procedure. The popularity of the procedure means that there are more doctors trying to make a quick dollar off of a limited knowledge, so any patient considering the surgery needs to be aware of their surgeon’s credentials and background.

Weight Loss Supplements Buying Tips

American spends $50 billion every year on weight loss programs and diet pills. Unfortunately, 22% of this goes to fake weight loss products.

 

More and more people are facing the problem of obesity and a lot of them are resorting to weight loss supplements. While some people have benefited from these supplements, there are still a lot of people who are clueless on what type to buy. In the end, they are left frustrated without losing a single pound.

 

Worry no more! Here are some proven tips to help out weight losers wannabes when buying diet pills in the market:

 

1. Before buying diet supplement, consult a doctor. There are weight loss supplements that are available only by prescription. Do not forget to tell the doctor about allergies to certain medication and health history.

 

2. For over the counter supplements, decide what kind to buy. There are numerous types available in the market today. Some are appetite suppressants while some help the body to absorb fat. Also, do not forget to check the ingredients and carefully read the labels to avoid serious side effects like high blood and heart valve lesions. Also, make sure it will not react negatively on any other medications that are currently being taken. It would also help to have it checked by the doctor before taking it.

 

3. Keep in mind that all weigh loss supplements, even those that are prescribed by doctors, carry risks. It is for this reason that all instructions must be followed carefully and religiously. Stop taking the supplements if unusual symptoms are being noticed.

 

4. Choose diet pills that are approved by the Food and Drug Administration agency of FDA. These products are monitored and carry minimum risks.

 

5. Beware of over the counter diet pills that contain Ma Huang. This is a strong stimulant that has been associated with death especially among professional athletes.

 

6. When purchasing online, make sure that all the weight loss supplements are sealed. Do not accept bottles that were tampered with.

 

7. Remember that dietary products that promise quick weight loss usually do not have the approval of FDA. Most of these products have severe side effects that lead to drastic weight loss.

 

8. Research the internet for diet pills that are proven to have side effects. For example, a Brazilian diet pill was recently sold in USA that contains drugs and chemicals like antidepressants, tranquilizers, and amphetamines. This pill was advertised as all natural but was proven dangerous to health.

 

9. Never buy Ephedra based supplements; they are deeply associated with strokes and death.

 

10. Look for supplements that contain essential nutrients like Omega fatty acids, B12, calcium, and liver oils which are very important especially to women.

 

11. Buy products that are endorsed or recommended by health professionals or body builders.

 

12. Do not depend on weight loss supplement alone. Eat healthy and exercise. Try working out in the gym for at least 3 times a week and get incredible results!

 

Weight loss supplements have been in the market for some time now but their effects in the long run has not yet proven. People who are serious about losing weight must aid supplements with exercise and well balanced diet. This is the most effective way in shedding pounds the healthy way.

Weight Loss Strategies

 

If you want any weight loss program to work you have to perform "Strength Training". It's absolutely imperative during the course of a lifetime not only for weight loss goals but also for general health and well-being. 

 

For years we have been told to diet the excess fat from our bodies and throw in some fast walking to hasten the process. The trouble with this is that the low calorie restricted diet would throw the body into starvation mode, with the body 

holding onto the fat and using precious lean muscle tissue for energy. 

 

This would "Lower Your Metabolism" causing greater muscle loss and once the diet was broken the original fat returned, and you would have greater chance of gaining even more fat.

 

A Vicious Cycle

 

Eventually, your body would become used to the diet and then you will reach a point where nothing was happening.

 

So what do you do now? 

 

Try weight loss supplements, creams, massage, toning tables, drugs. You should know by now that these don't work. 

 

There is a better way, it's simply... 

 

Strength Training

 

Many studies are showing that Strength Training is a superior method for weight loss. 

 

(Ladies, you won't bulk up by using weights, you don't have the testosterone to get big and muscular, so don't worry). 

 

If you don't incorporate Strength Training into your weight loss program then look forward to "disappointing results".

 

The days of strength training three to five days a week in the gym, an hour at a time are long gone. That just doesn't work. One short strength-training workout a week done at home or in the gym will melt away more fat than you would have ever thought possible.

 

Fats, Figures and Cardio Work

 

We've already found out that by increasing the functional muscle on your body, you increase your resting metabolic rate. Due to the HIGHER metabolic rate you can now eat MORE calories, which means that you won't need to starve anymore to lose weight. 

 

In a sense, fewer calories have to be cut back from our daily intake of food and successful dieting (provided that you eat the right foods) will become more likely.

 

As far as Fats are concerned, they're burned from the body when cells oxidize to release energy in the form of exercise. When exercise is done slowly to moderately for 20 to 30 minutes, then the majority of energy is TAKEN from the fat stores.

 

It's important to understand that the loss of fat comes from fat cells ALL OVER the body, NOT just from one or more specific areas. Therefore, fat reduction of a certain area is not generally possible. 

 

The best exercise for the purpose of fat loss is fast walking either indoors on the treadmill or outdoors. Walk until you are mildly puffing and hold that rate for the allotted time. 

 

If your cardio activities leave you panting or breathless ~ you are going too hard. Your energy will be then coming from your carbohydrate reserves and not from your fat stores.

 

Nutrition For Weight Loss

 

Small frequent meals should be consumed during the day each containing a little protein to maintain muscle and energy levels. Foods with vital vitamin and mineral supplements should also be taken on a daily basis.

 

By decreasing the amount of calories you eat per day to the weight loss amount, you should start losing weight. Don't go any lower and check the mirror regularly to judge your progress.

 

If you don't have an accurate idea of how many calories your consuming a day, how will you know whether you’re overeating or not?

 

Another word about diets... They'll send the body into starvation mode; a survival mechanism from long ago when humans faced periods of famine. Cutting back on your calories too low will cause the body to lower its metabolic rate, which reduces 

its ability to burn fat. 

 

At the same time, hunger signals increase and we quickly start to crave high-energy foods loaded with fats and sugar. The same foods we are trying to do without. 

 

Here are some great eating tips for you to consider:

 

• Reduce both obvious and hidden fats.

• Record food intake to identify problem areas.

• Be aware of times when you over eat.

• Avoid severe food restriction.

• Monitor body fat levels, not weight.

• Aim for moderate fat loss (one pound per week).