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Exercise & Fitness

Exercise your way back to health

So you want to lose weight? Who doesn’t? Before, you think that this is some short-cut miracle piece of advice – it isn’t. What you will find below is a super useful list of tips that will help you lose weight. What you wont find is a promise that you’ll lose weight without effort, planning and a little determination. If weight loss was easy, we’d all be supermodels. If you want it, you gotta fight for it.

The only rules are to lose weight healthily and steadily. Consistency is key. Being super good for 10 days is not as useful to weight loss as merely being good for 100 days. If there were to be another rule, moderation would be it. So let’s start shall we?

1. RULE 1: DON’T STARVE YOURSELF

Why would you want to do this anyway? Who has this really worked for? You’ve tried it already? If it worked, you wouldn’t have to try it again, would you now? The truth is, you’ll only end up fatter than when you started. But just so you don’t feel too bad, it really isn’t your fault. The body is cleverly designed, and has what is often referred to as the “starvation protection mechanism” or “starvation mode”. This evolutionary mechanism kicks in when the body isn’t meeting its nutritional demands (around less that 1200 calories for women,

Slows the loss of body fat and triggers the loss of muscle mass. These two points alone produce an unfavorable effect in body composition, resulting in a body type known as skinny fat. Basically, you risk ending up with a higher body fat percentage, even though you weight less.

Starving yourself is stressful for the body. Stress in turn increases cortisol and cortisol increases belly fat. After all, how should your body know that you are purposely withholding calories from it and that there are half-a-dozen restaurants around the corner?

  • QUALITY NOT QUANTITY.  NUTRIENTS vs  CALORIES

    There are many means of consuming, say, 1,000 calories. Other than calories, your body also needs nutrients. And while of course calories are important it is often the lack of nutrients on a very low calorie diet that catches people out. To successfully remain on 1,000 calories a day requires that you feed your body the nutrients it needs. If you do choose to go on a very low calorie diet, you need to carefully consider your food choices – more than normally. You’ve got to make every calorie count. For example, there is a gargantuan difference between 1000 calories of fast food and 1000 calories of nutrient-rich, fiber-rich foods. If you’re going to severely restrict calories, you’ve got to have a plan – and follow it.  To lose weight fast (and healthily) it is important that the foods you eat are:

    1. High in Fiber: Increases the feeling of fullness. Research indicates that consuming an extra 14 grams of fiber a day is associated with a 10% decrease in calorie intake and a loss of 1lb of weight per week body weight.
    2. Rich in Protein: Research shows that calories-for-calorie, protein makes a person feel more full than either carbohydrates or fats. Eating sufficient lean protein will help control hunger. In other words, you feel fuller after eating less and calorie intake is reduced. Furthermore, eating protein is important a no-protein diet is particularly risky. For fast weight loss, focus on egg whites, skinless poultry breasts, fish, shellfish, nonfat dairy foods,  95% lean meat and soy products.
    3. REDUCE CALORIES SLOWLY

      Yes, you’re eager, but if you cut back your calories to the extreme, where do you go when you hit the inevitable weight loss plateau? Start slowly and every time weight loss slows you can cut back your calorie intake a little more, or even better increase you calorie burn by exercising more.

2 thoughts on “Exercise Lose Fat

  1. Great advice you have here.
    High fibre, high protein, low fat is definitely the way to go.
    Starving yourself makes no sense. That only makes you hungry and the possibility of craving unhealthy snacks
    will just increase. The fibres will get you all filled up and the proteins will build a nice framework while exercising. Throw in all the other nutrients here and there until they all add up to the daily recommended values and you have yourself a great meal plan.

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