For example, someone who has not exercised for years should not rush into running miles a day. Not only do you struggle will make you feel discouraged and unmotivated, it will also be much more prone to injury and delay your fitness levels and weight loss .
The same goes for people who suddenly start starving. Diets that strictly limit calories or food classes "allowed" may be insufficient to carry the nutrients and vitamins your body needs.
So if you have the need to lose weight, what you need to do?
Energy needs and weight loss
Your body uses food for energy. Any abuse accumulates energy as fat. This means that if you eat more food than your body needs for daily activities and cell maintenance, undoubtedly gain weight.
To lose weight, you need to get your body fat reserves depleted.The most effective way to do this is:
- Reduce the amount of calories you eat
- Increase your physical activity levels.
So experienced people talk about weight loss in terms of diet and exercise effectively.
Introduce changes gradually
Small changes can make a big difference. Eat an extra cookie a week can lead to gain five pounds a year, stop eating crackers in their diet.
It is also more likely to hold, for example, exchange of whole milk or semi-skimmed make breakfast every morning with an effective diet that sets rules for all foods.
You have to think of weight loss in terms of constant changes in their eating habits. While weight loss purpose basically is established in terms of weeks, the aim is to extend these changes over months and years, ie lifestyle change forever.
Increase your activity level
The person that increases the amount of exercise, but still with the same diet and the same calorie intake, weight loss may be achieved.
No matter if you do not like frequenting gyms also light exercise such as walking for 20 or 30 minutes, will be favorable to lose weight if done most days of the week. When do more exercise, burn more calories and fat.
There are various ways to increase its activities. The team sports, aerobics, walking, swimming, running, cycling, all improve your fitness and help weight loss.
* Find an exercise you like it simple for you to do in terms of location and cost, so you will most probably continue with an exercise routine.
* Exit the weekend. Put the car away from the shops and bound to walk up them. Try to incorporate longer walks in the park exits, the coast or a day in the field, so you control what is going to eat that day.
* Every extra step you take will help you lose weight. Always use 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 defend and exercise, or consider using an exercise bicycle in the living room while watching your favorite program.
Reduce your calorie intake
If you are overweight, you can not continue with their current eating habits, if you really want to lose weight you need to eat healthily.
The body fat is reduced while you stop eating sweets and cakes in quantity. This does not mean that you can ever give yourself to eat something sweet, but you must learn to ration these foods in small amounts, for example, only taking them on special occasions.
Losing weight is what you can get by removing fat from your diet effectively, eat less and healthier.
This does not mean you have to wear a crash diet (anything less than 1500 calories), which usually end up being hopelessly weak or resign. Quick fix diets can have a rebound effect of weight loss drastically, followed by weight gain, which is a vicious circle.
To lose weight healthily and reasonable no shortcuts.
Eating 300 to 500 calories less per day should lead to a loss of one to two pounds a week. This is a realistic goal. It may seem slow, but this way avoid the rebound effect.
The fat is where it accumulates the most calories of all kinds of food (proteins, carbohydrates), so a good way is to reduce fatty foods and eat more wholegrain bread, fruit and vegetables.
Then shows the ways to reduce calorie intake without changing your diet significantly.
* Replace fizzy drinks and fruit liqueurs water.
* Swap whole milk for semi-skimmed or skimmed.
* Eat less food than usual. For example, make your sandwich particular and limit the use of margarine or butter and full-fat mayonnaise (store-bought sandwiches often contain both).
* Forget sweetening tea and coffee with sugar.
* Eat smaller amounts of the foods you love.
* At dinner should only take a plate, you have to remove a second course if you take it.
* Eat fewer foods that are unhealthy, such as fried foods and sweets.
* Reduce or restrict alcohol consumption.
If you get all this without be on the right track and help you in your health effectively.
Finally, do not be tempted to skip breakfast or any meal to lose weight. If you skip a meal will reduce your calorie intake for that hour, but have much more hungry later, this will not help in weight loss.
Probably overeat to compensate, usually do not choose the right thing to fill the gap: a cereal bar is not as healthy as a bowl of cereal or as filling, what "need" is something extra for lunch.
Variables Eating habits also disrupt your body's metabolism, making it harder to lose weight .
Write your plan
Once you have decided on the changes that are going to do, write. For example:
Week 1
Exercise: 20 minutes walk at lunchtime.
Alcohol: not the week, two small glasses of wine on Friday, Saturday and Sunday.
Food: Do not eat chocolate or biscuits in the week, choose healthy snacks such as fruit, trim all fat from meat, eat no fried foods.
Be patient and persevere
You can spend a week or two before you notice any change, but will continually arise. After the first month you will get results.
Keep your motivation high is one of the most difficult aspects of dieting effectively. There will be days when healthy eating will cost to carry, and there will be weeks when you will not lose weight or even anger back slightly.
This is normal for everyone, both for food dieters and for not doing it, so do not despair.You are not doing anything wrong, but you may need to review your plan. You may have to aumantar activity levels or make some changes to your diet and try harder in the current plan to lose weight .
The flip side of this is to make sure you have your goals and want to reach them. While there is joy enough in stepping on the scale do not despair, be sure to mark long-term progress with a reward such as new clothes or time off from housework.
Celebrating is also a way to involve your loved ones, to be reminded that you can not eat certain foods, the support of other people will do much good in your diet effectively.
Benefits of losing weight for health
Studies show that women who are overweight to reduce between 10 and 20 pounds, the risk of developing diabetes, halved. In men, the risk of heart problems is greatly diminished.
In general, weight gain as we age is normal. A few kilos in recent years are not a problem, but people who earn more than 20 pounds compared to their weight at 18 years old will rapidly increase the risk of health problems due to the extra weight. In particular, women increase their risk of heart attack and double their risk of dying from cancer.
It may seem that these are problems you just have to worry about the future, but time flies and the future becomes today. By keeping your weight in the healthy category, there is less chance that you will be affected by disease in his last years.
