Showing posts with label best weight loss diets. Show all posts
Showing posts with label best weight loss diets. Show all posts
While this book is talking about losing weight, I want to be more specific than this, because I am really talking about losing fat rather than just weight.
Natural Weight Loss is a REALLY simple concept
The concept that underpins weight loss or indeed weight gain is a
very simple one.
Every human being at every stage of their life needs to take in a certain amount of energy in order to get through the day. This energy comes from the nutrition that we take in, in the form of the food we eat or the liquids we drink, and is generally measured in terms of calories or kilocalories. There is a slight difference between the specific meaning accorded to these two terms, with the latter being favored by professional nutritionists, but for the purposes of this post, I am going to use calories as an all-encompassing unit of food energy.
While every individual is different, you need a certain amount of food energy calories every day to satisfy your own personal energy requirements. These requirements will vary according to the amount of physical work you do, how much exercise you take, the speed at which your body burns the energy you are taking on board (your metabolic rate) and your general lifestyle.
However, at the end of the day, if you take on board the right amount of calories every day, your weight will stay stable and you will in general remain healthy.
If you take in too much energy, you will put weight on, but if you take in too little, you will see the opposite effect and lose weight.
It really is as straightforward as this.
You will see diet plans that recommend that you must cut down on your carbohydrates in order to lose weight, with other diet ‘experts’ on the opposite side of the fence who swear that the only way to lose weight is to reduce the amount of fats in your diet.
However, no matter what type of food you are eating for energy (which includes both carbohydrates and fats), you are going to keep getting fatter as long as you are taking in more energy than you burning. Thus, you will only lose weight if you are taking in less energy than you need.
That really is it. That is how you lose weight naturally – you ingest less energy than you need every day, and the fat will gradually fall off.
Every human being at every stage of their life needs to take in a certain amount of energy in order to get through the day. This energy comes from the nutrition that we take in, in the form of the food we eat or the liquids we drink, and is generally measured in terms of calories or kilocalories. There is a slight difference between the specific meaning accorded to these two terms, with the latter being favored by professional nutritionists, but for the purposes of this post, I am going to use calories as an all-encompassing unit of food energy.
While every individual is different, you need a certain amount of food energy calories every day to satisfy your own personal energy requirements. These requirements will vary according to the amount of physical work you do, how much exercise you take, the speed at which your body burns the energy you are taking on board (your metabolic rate) and your general lifestyle.
However, at the end of the day, if you take on board the right amount of calories every day, your weight will stay stable and you will in general remain healthy.
If you take in too much energy, you will put weight on, but if you take in too little, you will see the opposite effect and lose weight.
It really is as straightforward as this.
You will see diet plans that recommend that you must cut down on your carbohydrates in order to lose weight, with other diet ‘experts’ on the opposite side of the fence who swear that the only way to lose weight is to reduce the amount of fats in your diet.
However, no matter what type of food you are eating for energy (which includes both carbohydrates and fats), you are going to keep getting fatter as long as you are taking in more energy than you burning. Thus, you will only lose weight if you are taking in less energy than you need.
That really is it. That is how you lose weight naturally – you ingest less energy than you need every day, and the fat will gradually fall off.
Top 4 Ways to Avoid Boredom at the Gym
Top 4 Ways to Avoid Boredom at the Gym
The simple fact is, that no matter how much you enjoy exercising or working out, boredom can set in with you keep repeating the same exercise routine. The problem is that this boredom will lead you to lose motivation, that dip in motivation will cause your performance to drop and you will stop getting any significant results. So in order to stay on track with your fitness goals, you must create variety within your exercise regime. Get a program update every 4 to 6 weeks and that way you will avoid those nasty feelings of boredom, maintain your motivation and prevent any potential weight loss plateau.
1. Swap the Treadmill for the Cross Trainer. Although running is a great exercise and burns lots of calories, it can be quite hard going on your joints as clock up the miles on the treadmill at the gym. Plus because you are stationary on a machine, the same scenery week in, week out can get pretty boring. So mix it up and swap your run for a session on the cross trainer which like the treadmill, provides you with a fantastic cardio vascular work out while protecting those important knee and ankle joints. It’s also a useful piece of kit to use when the winter weather sets in and rather than exercising outside, you can burn those calories indoors instead.
2. Yoga is a popular form of exercise that has plenty of benefits for your health including, improving your balance, muscle tone and strength as well as your flexibility. If you are getting bored of the same poses and routines within your existing yoga class, then why not try another style of yoga? Book yourself in for one of the following, Ashtanga Yoga, Hot Yoga or Bikram Yoga because these style of yoga classes are more challenging. This will allow you to take yourself to the next level and renew your motivation at the same time.
3. Getting in shape or losing some pounds isn't difficult to achieve when you include some strength training within your fitness regime. Typical this would require that you use the weights or resistance machines in the gym which can end up being a fairly monotonous part of your program. So give TRX a go. It’s the hottest new thing in most gyms at the moment. TRX suspension machines will assist you to work your whole body, toning up the muscles by using your body weight and gravity. It’s a great way to avoid boredom and shape up.
4. Cycling is another great way to improve your cardio vascular fitness, however it can be boring using the stationary cycles in the gym to get this benefit. So swap the stationary cycle for a Spinning class and give your motivation a boost while efficiently burning more fat. Spinning is fun, exercising with other people is motivating and being part of a class lead by an instructor is inspiring. Spinning classes are usually 45 minutes to 60 minutes long and you can expect to burn significantly more calories than if you were working out on your own.
These are my Top 4 Ways to Avoid Boredom at the Gym.
4 Quick Tips To Drop Weight For Spring Break!
Four Quick Tips For Getting In Shape For Spring
As the winter months have progressed, if you're like most folks you've gained few more pounds than you'd care to admit. It's not difficult to let our good manners slide during the colder season as we're turning to warm foods for comfort and can easily hide any excess weight gain under layers of clothing.But as spring draws near, if the thought of donning a pair of shorts and a sleeveless shirt is making you feel slightly anxious, don't dwell on the fact that you've gained some pounds, but instead take action and start doing something to melt the fat so you can look your best yet.
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| 4 Quick ways to lose weight for spring break |
Tip 1 :Be 'Everyday' More Active
The very first thing that you should be doing to get yourself into shape quickly is to start trying to be more active on a daily basis. Think exercise away from the gym. Remember, you don't necessarily have to be running on the treadmill or working away on the elliptical machine to burn calories.Every movement you do throughout the 24 hours will be helping you burn off calories and this will really add up over time. Many individuals are often surprised to hear that their daily activities can in fact burn more fat than their gym workouts.
So go window shopping with a friend rather than going for coffee or get out and do some yard work rather than sitting inside watching another re-run. If you can find little ways to get more active every day, it will pay off in pounds lost over the course of the month.
Tip 2 : Commit To Strength Training Routine
Second, if you want to get a shapely body, there's no better way to do this than performing a strength training routine. Strength training is going to help you improve your body shape, add more muscle definition,increase muscle strenght, also helps to maintain peak bone mass and avoid the onset of osteoporosis and thus improve the bone health. and more importantly, boost your metabolic rate:Muscle tissue is metabolically active and the more of it you have the more calories you will burn - even at rest! Making losing and maintaining a healthy weight much easier.Tip 3 :Lower Your Stress Levels
Next: Lowering the stress level is often gets overlooked in the fat loss equation . Stress is something that may have a very negative impact on body fat loss progress because it's going to increase a hormone called cortisol in the body and this will actually lead to stomach fat accumulation. Cortisol will also increase the risk that you begin breaking down your muscle tissue, and it's that muscle that's responsible for maintaining that elevated metabolic rate.A recent research article published in the "American Journal of Epidemiology" studied whether various types and levels of psychosocial stressors were associated with an increase in body mass index (BMI) among adult men and women. Researchers found that stress related to work, personal relationships and finances (controlling for other factors) were independently associated with weight gain. A June 2006 article featured in "The International Journal of Obesity" examined if work stress induced weight loss in lean individuals and weight gain in overweight individuals (more than 5,500 male British civil servants). The leanest individuals at baseline (BMI less than 22 kg/m2) with high job stress and low job control lost weight by follow-up, while the heaviest individuals at baseline (BMI greater than 27 kg/m2) gained weight at follow-up. This supports the theory that those already overweight are more susceptible to stress-induced weight gain.
Whether it's taking a hot bath, reading a good Magazine, or participating in a karaté class, You must do something to get your stress levels under control.
Tip 4 : Up Your Vegetables & fruits Intake
High levels of fruits, vegetables, greens and beans help you lose weight because they are low in calories, high in volume and high in critically important nutrients. On a very practical level they fill you up, without loading you up with fat and calories. And when your stomach is filled up with high volume, low calorie food, there is less room for other bad stuff. Fill your plate up with half vegetables at each meal and watch the results take place.So there you have four quick tips to get in shape for spring. If you start now, you will never be able to tell that you were once hiding those extra pounds under your winter layers.
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Why You Should Avoid a High Protein/Low Carb Diet
This type of diet aims to secure most of the daily required amount of calories from protein foods,such as meat, dairy products and eggs, with a very small part taken from foods containing a lot of carbs (bread, pasta, potatoes and fruits). For most healthy people, a high-protein diet generally isn't harmful if followed for a short time, such as six months or less, and may help with weight loss.However,The biggest problem with this diet is that many common and popular foods are forbidden, which makes it easy for the user to get bored or frustrated. When boredom and frustration set in, quitting time is never far off. Another problem is the lack of nutrients that are usually
brought in by carbohydrate foods, while allowing the user to eat bacon and cheese that raise cholesterol levels.
Several health problems may result if a high-protein diet is followed for an extended time:
-Some high-protein diets restrict carbohydrate intake so much that they can result in nutritional deficiencies or insufficient fiber, which can cause health problems such as constipation and diverticulitis.
-Some high-protein diets promote foods such as red meat and full-fat dairy products, which may increase your risk of heart disease.
-A high-protein diet may worsen kidney function in people with kidney disease because your body may have trouble eliminating all the waste products of protein metabolism. The added stress to your kidneys is not healthy at all and, in the long run, will lead to dehydration,headaches, feelings of nausea and dizziness. Before engaging in a long-term diet, you would do well to discuss it with your physician. And if you are really keen on dieting, try a balanced diet first, because it
will help you lose weight without hurting your body.
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