The best way to stay healthy and lower your chance of getting disease is to stay active physically and eat a balanced diet. In order to keep your current weight, your energy input must match your energy consumption. So it stands to reason that if you use more energy than you consume, you will lose weight. Conversely, if you consume more than you expend, you will gain weight.
A rational approach to losing any excess fat is to make minor healthy changes to your eating and exercise. These changes must be what you can maintain as a part of your regular lifestyle, this way you'll stick with it and lose weight.
Do not miss meals
It_is_not recommended that you skip meals. This is because if you do, when you do eat you'll only end up eating more. This will in turn lead to you developing a larger stomach capacity over time. Research has demonstrated that the stomach can hold larger meals if large meals are fed in. This leads to a larger amount of food needing to eaten before feeling full. So you do not have to starve yourself if you want to lose weight.
On and off dieting will slow you down
A lot of people who want to lose weight utilize crash dieting, which unfortunately will in the long term increase your fat levels, even though it might work in the short term. Endless cycles in crash dieting, weight loss and weight gain are called yoyo dieting this doesn't help you maintain a healthy body weight. Instead your body responds to the semi-starvation periods by slowing down its metabolic rate. You lose fat and muscle when weight is lost rapidly.
Fat doesn’t' burn calories, rather muscle does. So when you leave the dieting phase and start eating normally, your body burns fewer calories more than ever before. This is because the amount of muscle in your body has reduced leading to your metabolic rate being lower. Eating like this will eventually affect your overall health- engaging in just a cycle like this significantly contributes to an elevated risk of heart disease regardless of your fat levels or not. Hence the importance of maintaining whatever weight is lost. A weight loss of about 0.5-1kg per week is ok and is likely to be sustained.
Consider when and why do you over eat.
There are a number of factors that can lead to gaining weight. These include eating late at night, social eating, and emotional eating. To help with losing weight, avoid unplanned eating keeping instead to regular meals and snacks. Also avoid eating out of habit. You must keep a record of what you eat, when you eat it and what your hunger levels were before eating. Doing this will help you identify why you eat certain meals at certain times of the day.
Knowing this puts you in control of your eating. For example, you'll get to know ways you can reduce unplanned meals, or perhaps why you eat junk food as a result of hunger habit. It can also help you reduce emotional eating. Try and find healthy ways to cope with stress or upsetting emotions.
A better approach to food: the healthier way.
Making a few adjustments to your eating habits can help you lose body fat. Eating a wide variety of food from all the food groups can help you lose body fat. This means you must ensure you eat food from the following groups daily: vegetables, fruit, milk and dairy, and meat, fish or legumes (choose the low fat varieties if possible), wholegrain bread and cereals. You must especially increase your vegetable intake, as they’re low in calories and contain fiber which will help you feel full stretching the times in between meals. Also increase your fruit intake as well.
Reduce your consumption of foods that are high in sugar, salt and added fat. For an occasional extra so it’s bearable you can add soft drinks and snack foods. As an adult, you shouldn't eat more than 1 or 2 of these extras a day. Avoid using food for comfort when you're angry or stressed. There are other healthy ways to cope with these feelings, explore them. Also cut down on fats, and the alcohol. Replace sugary drinks with water.
You want to lose weight? Then make exercise your best friend
Exercising is important if you want to lose weight, it prevents muscle loss especially as you're losing weight. It will protect your muscles and keep your metabolic rate at a healthy level.
If you feel too tired to exercise regularly then you should exercise. Because it will actually increase your energy levels. The same goes for if you're too busy to exercise. With all that energy, you're going to be able to get a lot more done. Exercise doesn't have to be too stressful. Moderate amounts of physical activity for just 30 minutes a day can speed up your metabolism and help you lose weight. Your age, sex and general activity level determines the amount of energy you burn up. Younger people tend to burn up more energy than older people. Women burn less energy than men. Physically active people burn up more energy than those who aren't as active.
A better approach to exercise
The_best way to increasing your physical activity is to simply take it slow. Simply increasing your daily movement can increase your activity levels. This is because our bodies are designed to move. And any physical activity brings benefits to you.
Walking, gardening, heck even mowing the lawn has been shown to help reduce fat.
Other suggestions for a more active lifestyle include: playing a sport you enjoy, walking short trips instead of taking the car, you can get off the train or bus one stop early and walk the rest of the way or play more outdoor games. You can also take the stairs more often instead of the lift.
A major thing in your selection is to pick those exercises you think are more fun to do rather than what you think is good for you. For instance, you can dance, with some friends.
Remember these points:
- Dieting on and off will make you gain more weight in the long run because it reduces your metabolism.
- People are becoming more obese because of an increasing sedentary lifestyle.
- Any type of physical activity no matter how moderate can help you lose weight, as long as it is done regularly.
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