With the increase in television and magazine commercials showing models with thin and slender bodies, more people became conscious with their body weight and shape. They tend to do everything they can just to achieve the model-like bodies they always see in TVs and magazines.
However, not all means of losing weight is safe and healthy. One should be very careful in loosing weight since if they chose the wrong way, they might damage some functions in the body like the central nervous system.
They say that the less food that you eat with daily exercise is the key to achieve the body that you like. But crash diet and too much exercise are not the right way on how to lose healthy weight. It will only make you feel disheartened, and unmotivated. Also, rushing to too much exercise might even cause injury. So, one should definitely not burst to heavy exercise for it might make your health worse. In choosing the type of exercise, aerobic and cardiovascular exercises are a good choice. Also, walking for at least 20 minutes a day would also help increase the activities that burn the body fat.
If a person wants to know how to lose healthy weight, then checking the diet would be another aspect to be wary about. Eating the right foods in right amount would be the best way to lessen the fat in the body. Eating too little or crash dieting would only make your body experience vitamin and other nutrients deficient. Since the body needs certain amounts of nutrients, crash dieting would make the body weaker.
The body uses food as energy they use every time we engage in any activity. If the body eats more than what the body needs, then it is stored as fat. This is why proper diet is important. Also, when the body already used up the energy from food, it uses the stored energy in the body, the ones we want to get rid of, the fat. So a combination of proper diet and regular exercise would help you achieve the body weight and shape that you like.
Doing it gradually is also important. Small changes in the food intake and exercise would make the body more accustomed to the new habit. Thus, it can adopt well and change to the ideal shape. Also, maintaining it for more than a month would also help. If a person wants to achieve an ideal body, then diet and exercise should be maintained and the person should be consistent about it.
Weight loss is not an easy thing to do. It needs time and effort from the person and it also needs consistency. So, it is important that the person persevere in achieving the body that he or she wants. It may entail time so adjusting a person’s schedule is a must. If the schedule would not make it, then cutting some of the unnecessary activities would make way for exercise.
So, the best way on how to lose healthy weight is to have a balanced diet and a regular exercise. Too much or too less of both might not give you the weight you like or it might affect your health.
Saturday, June 27, 2009
Once You Lose The Weight How Do You Keep It Off
A statistics show that the only 10 percent of people who successfully lose weight go on to successfully keep that weight off for a year or more. That means 90 percent are unable to keep the weight off, often gaining back everything they lost plus few extra pounds. Have can you be on the 10 percent who keeps the weight off and not one of the 90 percent who gains it back?
Here are tips and strategies from people who have successfully kept weight off for more than a year.
Eating Healthy Is A Lifelong Commitment
Many people who lose weight make the mistake of going back to their old eating habits after they lose weight. In order to keep the weight off, a person needs to remain vigilant about good nutrition and healthy eating (something everyone should be doing).
Eat a variety of healthy foods; don’t forbid treats but eat them in moderation; don't overeat and stuff yourself because even too much of a good thing can pile the pounds back on; eat plenty of fresh fruits, vegetables, whole grains, lean dairy, and lean protein; and use low fat or not fat cooking methods like broiling and use good fats like olive oil.
They Don't Try To Be An Island
People who have lost weight and kept it off have a good support system in place that includes family, friends, co-workers, other successful weight losers, etc. It's a network of people to help them and sustain them, not only in maintaining their weight but in dealing with the day to day pressures of life.
Having other people to talk to and spend time with is a great outlet and is great for a person's well being. Having someone to go for a walk with, go to a movie, or just gossip on the phone. Those are all great, "non stuffing your face in front of the television" ways to enjoy yourself and blow off some steam if it's been a bad day.
They Know Emotions Play A Role In Eating
If we all only ate when we were hungry, there would be far fewer overweight people. How many of us have reached for a "comforting" pint of ice cream, bag of chips, package of cookies, cake, pie, or candy bars when we were upset about something?
People who have lost weight and have successfully kept it off have gotten in tune with bodies and know when they want to eat because of an emotional issue such as loneliness, sadness, anger, or even fatigue, rather than because of true hunger.
They combat the urge to eat over emotionally issues by calling a friend, working on a favorite hobby or project, going for a walk, taking a bubble bath, reading a book, doing something other than eating to deal with the emotional issue.
They Have Little Tricks and Strategies
• Put their fork down between every bite of food to help them not overeat; stop
• Make a grocery list for the store and follow that list
• Shop when full, not when hungry
• Purchase single serving containers of their favorite snacks so when they do indulge in a bag of Cheetos they keep the damage control to a minimum
• Try to be as active as possible, working it into their everyday lives by doing things like parking in the most outlying spot in the parking lot and taking the steps instead of the elevator.
Weight management lasts a lifetime, not just for people who has successfully lost weight, but for everyone. People who have never had a problem with their weight may tell you they don't have to practice weight management techniques, but if you followed them around for one day you would see that they do follow weight management techniques without even realizing they do. It's because they are good habits they developed, probably when they were young.
You can lose weight and keep it off. Be vigilant, and be positive. You can do it!
Here are tips and strategies from people who have successfully kept weight off for more than a year.
Eating Healthy Is A Lifelong Commitment
Many people who lose weight make the mistake of going back to their old eating habits after they lose weight. In order to keep the weight off, a person needs to remain vigilant about good nutrition and healthy eating (something everyone should be doing).
Eat a variety of healthy foods; don’t forbid treats but eat them in moderation; don't overeat and stuff yourself because even too much of a good thing can pile the pounds back on; eat plenty of fresh fruits, vegetables, whole grains, lean dairy, and lean protein; and use low fat or not fat cooking methods like broiling and use good fats like olive oil.
They Don't Try To Be An Island
People who have lost weight and kept it off have a good support system in place that includes family, friends, co-workers, other successful weight losers, etc. It's a network of people to help them and sustain them, not only in maintaining their weight but in dealing with the day to day pressures of life.
Having other people to talk to and spend time with is a great outlet and is great for a person's well being. Having someone to go for a walk with, go to a movie, or just gossip on the phone. Those are all great, "non stuffing your face in front of the television" ways to enjoy yourself and blow off some steam if it's been a bad day.
They Know Emotions Play A Role In Eating
If we all only ate when we were hungry, there would be far fewer overweight people. How many of us have reached for a "comforting" pint of ice cream, bag of chips, package of cookies, cake, pie, or candy bars when we were upset about something?
People who have lost weight and have successfully kept it off have gotten in tune with bodies and know when they want to eat because of an emotional issue such as loneliness, sadness, anger, or even fatigue, rather than because of true hunger.
They combat the urge to eat over emotionally issues by calling a friend, working on a favorite hobby or project, going for a walk, taking a bubble bath, reading a book, doing something other than eating to deal with the emotional issue.
They Have Little Tricks and Strategies
• Put their fork down between every bite of food to help them not overeat; stop
• Make a grocery list for the store and follow that list
• Shop when full, not when hungry
• Purchase single serving containers of their favorite snacks so when they do indulge in a bag of Cheetos they keep the damage control to a minimum
• Try to be as active as possible, working it into their everyday lives by doing things like parking in the most outlying spot in the parking lot and taking the steps instead of the elevator.
Weight management lasts a lifetime, not just for people who has successfully lost weight, but for everyone. People who have never had a problem with their weight may tell you they don't have to practice weight management techniques, but if you followed them around for one day you would see that they do follow weight management techniques without even realizing they do. It's because they are good habits they developed, probably when they were young.
You can lose weight and keep it off. Be vigilant, and be positive. You can do it!
Tuesday, June 23, 2009
How A Woman Over 40 Can Lose Weight Permanently - The Top Dangers Preventing Your Ability To Lose Weight Permanently
Are you a woman over 40? Couldn't you lose as much weight as you’d like to? Seriously, how often have you tried to lose weight without a permanent result? When doing work with with women over 40 I observe the same risks preventing permanent, long-term weight loss over and over...
Too Many Starvation Diets Deprivation diets start a cycle of weight loss, weight increase. Under 5% of these dieters experience permanent weight loss. Strive for an easy lifestyle change instead: Pay care to your body. When eating, stop when your body signals that you are "satisfied". Relax and stretch your meals to last at least 15 minutes so your body gets the signal that you are satisfied. Modify your nutrition long-term to a balanced, full-value blended diet. Avoid hunger and stuffing.
Decrease stress Stress is closely tied to weight increase and inability to lose weight permanently: Learn and Apply Relaxation Methods Practice conscious breathing and go calm through your day Write down stressful situations and how you either can avoid or address them
Eating Without Control as a Substitute for Needs that Aren't Met Many women over 40 eat to counterbalance, making it impossible to lose weight permanently: Check if you eat too many calories because you don’t plan for right meals Plan a meal for every day that reflects your true calorie requirements Pay attention to your body - Different moods will cause you to eat when you are not hungry. Have strategies available to deal with these moods, e. g. have a walk, call somebody on the phone or contact friends
Genetics Some women have a biological tendency to gain weight after 40. If your parents and grandparents are heavy, you might belong to this group making it harder for you to lose weight permanently: Intentional nutrition and regular physical activity is especially crucial if you belong to this group Accept the fact that you will probably never be as thin as a supermodel. Don’t place too much of your money in dieting and products, better get a trend and beauty consultation
Physical Inactivity Women over 40 frequently start gradually a desk-bound lifestyle- but physical activity is central to lose weight permanently: Get more exercise in your daily life, e.g. use the staircase instead of the elevator or walk instead of taking the car Begin a fitness plan and get some friends to do it in a group.You’ll hold each other accountable and have more fun doing it together. After all, exercising is about having fun- think of kids playing on the playground. They have a lot of fun and you should have it too Numerous easy exercises can be done at home without much equipment. Start the habit of doing them
If you are a woman over 40, this is for you: I've created a free, personalized program for women over 40 who'd like to get excellent, long-term weight loss results. Customization allows to target your personal situation making it simple to lose weight permanently. Click on the link below to get your free, personalized "Lose Weight Permanently" program:
Too Many Starvation Diets Deprivation diets start a cycle of weight loss, weight increase. Under 5% of these dieters experience permanent weight loss. Strive for an easy lifestyle change instead: Pay care to your body. When eating, stop when your body signals that you are "satisfied". Relax and stretch your meals to last at least 15 minutes so your body gets the signal that you are satisfied. Modify your nutrition long-term to a balanced, full-value blended diet. Avoid hunger and stuffing.
Decrease stress Stress is closely tied to weight increase and inability to lose weight permanently: Learn and Apply Relaxation Methods Practice conscious breathing and go calm through your day Write down stressful situations and how you either can avoid or address them
Eating Without Control as a Substitute for Needs that Aren't Met Many women over 40 eat to counterbalance, making it impossible to lose weight permanently: Check if you eat too many calories because you don’t plan for right meals Plan a meal for every day that reflects your true calorie requirements Pay attention to your body - Different moods will cause you to eat when you are not hungry. Have strategies available to deal with these moods, e. g. have a walk, call somebody on the phone or contact friends
Genetics Some women have a biological tendency to gain weight after 40. If your parents and grandparents are heavy, you might belong to this group making it harder for you to lose weight permanently: Intentional nutrition and regular physical activity is especially crucial if you belong to this group Accept the fact that you will probably never be as thin as a supermodel. Don’t place too much of your money in dieting and products, better get a trend and beauty consultation
Physical Inactivity Women over 40 frequently start gradually a desk-bound lifestyle- but physical activity is central to lose weight permanently: Get more exercise in your daily life, e.g. use the staircase instead of the elevator or walk instead of taking the car Begin a fitness plan and get some friends to do it in a group.You’ll hold each other accountable and have more fun doing it together. After all, exercising is about having fun- think of kids playing on the playground. They have a lot of fun and you should have it too Numerous easy exercises can be done at home without much equipment. Start the habit of doing them
If you are a woman over 40, this is for you: I've created a free, personalized program for women over 40 who'd like to get excellent, long-term weight loss results. Customization allows to target your personal situation making it simple to lose weight permanently. Click on the link below to get your free, personalized "Lose Weight Permanently" program:
Fastest Way to Lose Weight-Don't Sacrifice Your Health to Lose Weight
What’s the fastest way to lose weight? Many people today want the answer to this to help them drop the pounds as fast as possible.
You hear every day stories about people who’ve dropped thirty plus pounds seemingly overnight, but is it really possible? Actually, it is possible to drop pounds in a hurry, but it’s also important to stay healthy at the same time.
There are many quick methods that, pure and simple, are damaging to your health. In some instances, they have even proven deadly.
The fact is, there are no ways to drop pounds overnight that will not harm your health. One of the fastest ways to lose weight methods is diet pills, but these most certainly are not safe. Many of them have caused very harmful long term effects, and in some cases fatalities. Therefore, you definitely want to avoid pills.
Of course, anorexia and bulimia are conditions that are quite prevalent among the fast weight loss crowd. Again, dropping pounds at the expense of your health is just never worth it.
It’s no secret that simply not eating for lengthy time periods can have very serious side effects, so you certainly want to avoid starvation diets, which are widely used today. Also, try and avoid diets that overload on one particular kind of food.
I don’t care how healthy that food might be, you need more than cabbage soup to stay healthy (I’m obviously referring to the cabbage soup diet, but there are many similar ones you want to avoid). I know from personal experience that very restrictive diets are just not sustainable.
One in particular I tried is the alkaline diet, and while this might be a healthy way of eating, it simply isn’t one that you can keep following, because it eliminates so many of your favorite foods. at least, this was my experience. I found myself binging just about every other day it seemed.
Don’t get me wrong, I’m a huge advocate of vegan diets as the fastest way to lose weight (and the healthiest), but the Alkaline Diet is one I’d suggest you stay away from, even though it is promoted by some fairly big names whom I won’t mention.
Yet another of the fastest way to lose weight methods is surgery. Once again, while this might work to help you achieve the immediate results you want, the long term side effects are extremely hazardous to your health.
The bottom line is that you need to focus on healthy methods, and many of today’s strategies simply are very risky if not downright suicidal to your health. These are just a few you need to avoid, and make sure to never do any of the above at all costs.
You probably don’t want to hear this, as it tends to get monotonous, but you just can’t get thinner in a healthy way without exercising. Aerobic exercise is definitely the best, as lifting weights tends to help you gain muscle and lose fat.
I’d suggest you try and do some form of vigorous aerobic exercise at least a little every day. It doesn’t have to be for hours and hours, but you’d be amazed at what even 15020 minutes can do for your goals.
Obviously, the more intense the workout, the better, but having said that, even making it a point of walking can really work wonders. Exercise and sound nutrition are the fastest way to lose weight, and don’t get lured by anybody who tells you otherwise
You hear every day stories about people who’ve dropped thirty plus pounds seemingly overnight, but is it really possible? Actually, it is possible to drop pounds in a hurry, but it’s also important to stay healthy at the same time.
There are many quick methods that, pure and simple, are damaging to your health. In some instances, they have even proven deadly.
The fact is, there are no ways to drop pounds overnight that will not harm your health. One of the fastest ways to lose weight methods is diet pills, but these most certainly are not safe. Many of them have caused very harmful long term effects, and in some cases fatalities. Therefore, you definitely want to avoid pills.
Of course, anorexia and bulimia are conditions that are quite prevalent among the fast weight loss crowd. Again, dropping pounds at the expense of your health is just never worth it.
It’s no secret that simply not eating for lengthy time periods can have very serious side effects, so you certainly want to avoid starvation diets, which are widely used today. Also, try and avoid diets that overload on one particular kind of food.
I don’t care how healthy that food might be, you need more than cabbage soup to stay healthy (I’m obviously referring to the cabbage soup diet, but there are many similar ones you want to avoid). I know from personal experience that very restrictive diets are just not sustainable.
One in particular I tried is the alkaline diet, and while this might be a healthy way of eating, it simply isn’t one that you can keep following, because it eliminates so many of your favorite foods. at least, this was my experience. I found myself binging just about every other day it seemed.
Don’t get me wrong, I’m a huge advocate of vegan diets as the fastest way to lose weight (and the healthiest), but the Alkaline Diet is one I’d suggest you stay away from, even though it is promoted by some fairly big names whom I won’t mention.
Yet another of the fastest way to lose weight methods is surgery. Once again, while this might work to help you achieve the immediate results you want, the long term side effects are extremely hazardous to your health.
The bottom line is that you need to focus on healthy methods, and many of today’s strategies simply are very risky if not downright suicidal to your health. These are just a few you need to avoid, and make sure to never do any of the above at all costs.
You probably don’t want to hear this, as it tends to get monotonous, but you just can’t get thinner in a healthy way without exercising. Aerobic exercise is definitely the best, as lifting weights tends to help you gain muscle and lose fat.
I’d suggest you try and do some form of vigorous aerobic exercise at least a little every day. It doesn’t have to be for hours and hours, but you’d be amazed at what even 15020 minutes can do for your goals.
Obviously, the more intense the workout, the better, but having said that, even making it a point of walking can really work wonders. Exercise and sound nutrition are the fastest way to lose weight, and don’t get lured by anybody who tells you otherwise
Fastest Way to Lose WeightLearn Ways to Lose Weight
Are you losing hope already on your weight problems? Do you feel tired because you have tried almost all possible ways and techniques to shed those extra pounds away? Do you want to really lose them permanently?
If you feel you are at the end your dreams; cheer up because there is still hope because the fastest way to lose weight is here and will open new doors of opportunity to achieve that ideal weight for you. Every thing is possible, discover and learn ways to lose weight fast, effective and safely.
If every single approach you've had tried to lose weight failed you, it is understandable that you would feel bad but for you to stop hoping is wrong. You can not just give up because you've failed - you are not the first person who failed. Many have tried but never lose hope and they never say never to try new techniques.
That's the spirit.
Although there are no techniques in particular that offers instant results, for sure you would find fastest way to lose weight and shed off those extra pounds in your body. Fastest in a way that you would see results in the most realistic time frame of program even those diet pills in the market should be given some allowance to see efficacy, right?
Learn the most sensible, realistic diet plan to lose weight. Forget those fad diets in the market like cabbage soup, calorie watch diets, or those diets that would ask a person to consume particular food type - avoid them.
Think of your body as a machine that has an engine to maintain to function well. Most of these fad diets do violate the purpose and principle of having a good nutrition so they failed. Continued regimen of these kinds of diets would just lead to the following:
"Digestive discomforts
"Bad breath
"Flatulence
"Pale skin color
"Dizziness, among others
Your digestive systems may face difficulty because some diets would just let you skip meals which is to dangerous. Some diet such as cabbage soup might result to discomfort and accumulation of gas in the stomach. If you have stomach discomfort, it is possible that you may have bad breath, too. If you will notice most dieters suffer also from halitosis or bad breath, this is due to unhealthy consumption of food and usual skipping of meals. This may lead to serious systemic halitosis or bad breath.
If you just do a little research, you'll see that the reason you've failed in the past diet workouts is because you lack the right knowledge on dieting. But now, success is within your reach - do the fastest way to lose weight.
The fastest way to lose weight should be done by:
"Eating fruits instead of sodas to enhance our digestive systems' function
"Consuming raw vegetables for the body to absorb the nutrients
"Following a balance diet - no strict diet on particular food
"Drinking plenty of water for hydration instead of energy drinks
"Doing some simple target area exercises
"Having a healthy lifestyle; avoiding vices
"Sleeping appropriate hours to regain strength
There is no shortcut but there you may find these tips to be the fastest to lose weight ideally and in a realistic way.
If you feel you are at the end your dreams; cheer up because there is still hope because the fastest way to lose weight is here and will open new doors of opportunity to achieve that ideal weight for you. Every thing is possible, discover and learn ways to lose weight fast, effective and safely.
If every single approach you've had tried to lose weight failed you, it is understandable that you would feel bad but for you to stop hoping is wrong. You can not just give up because you've failed - you are not the first person who failed. Many have tried but never lose hope and they never say never to try new techniques.
That's the spirit.
Although there are no techniques in particular that offers instant results, for sure you would find fastest way to lose weight and shed off those extra pounds in your body. Fastest in a way that you would see results in the most realistic time frame of program even those diet pills in the market should be given some allowance to see efficacy, right?
Learn the most sensible, realistic diet plan to lose weight. Forget those fad diets in the market like cabbage soup, calorie watch diets, or those diets that would ask a person to consume particular food type - avoid them.
Think of your body as a machine that has an engine to maintain to function well. Most of these fad diets do violate the purpose and principle of having a good nutrition so they failed. Continued regimen of these kinds of diets would just lead to the following:
"Digestive discomforts
"Bad breath
"Flatulence
"Pale skin color
"Dizziness, among others
Your digestive systems may face difficulty because some diets would just let you skip meals which is to dangerous. Some diet such as cabbage soup might result to discomfort and accumulation of gas in the stomach. If you have stomach discomfort, it is possible that you may have bad breath, too. If you will notice most dieters suffer also from halitosis or bad breath, this is due to unhealthy consumption of food and usual skipping of meals. This may lead to serious systemic halitosis or bad breath.
If you just do a little research, you'll see that the reason you've failed in the past diet workouts is because you lack the right knowledge on dieting. But now, success is within your reach - do the fastest way to lose weight.
The fastest way to lose weight should be done by:
"Eating fruits instead of sodas to enhance our digestive systems' function
"Consuming raw vegetables for the body to absorb the nutrients
"Following a balance diet - no strict diet on particular food
"Drinking plenty of water for hydration instead of energy drinks
"Doing some simple target area exercises
"Having a healthy lifestyle; avoiding vices
"Sleeping appropriate hours to regain strength
There is no shortcut but there you may find these tips to be the fastest to lose weight ideally and in a realistic way.
Saturday, June 6, 2009
Weight Loss Or Fat Loss Important Differences To Lose Weight And Fat Healthily
Some people used the term “weight loss” while others call it “fat loss” whilst many use the terms weight loss and fat loss interchangeably. Do they mean the same thing? To many people, they do mean the same thing. But the terms may be entirely different in meaning. You must know the difference if you want to lose weight or lose fat effectively and healthily.
When you step onto your bathroom scale every morning, what you will be reading from the scale is weight loss and not fat loss. Bath room scales are never accurate in determining fat loss.
Why? Because it measures your overall weight and not your body fat per se. If you weigh yourself in the morning before breakfast after your bowel movement, you will probably get your lowest reading of the day because your body is dehydrated through hours of non fluid replenishment when you were sleeping and after emptying your bowels, more water and wastes are flushed away so much so that you are you are lighter. After a night of sleep and not eating anything, your carbohydrate store is running low and therefore you are even lighter without the stored carbohydrate known as glycogen. What happened then? You just loss weight not loss fat! Your body fat is still there while the weight of other substances such as glycogen, wastes, water etc are depleted.
Now go weigh yourself again after dinner when you are fully replenished through meals and consumption of water and it may surprised you that you may probably weigh 2kg or more heavier and that is at least 4.4 pounds! You just gained weight and may even gained fat! Now you can see that it is such a misnomer when people think weight loss and fat loss are the same thing.
Why must you know the difference? Because for most of us, especially those who are on the fat side want to lose fat and not necessarily want to lose weight. Getting the drift?
Now for the more important part. Mere weight loss may cause you to lose muscle and in turn, make you gain body fat later. Yes, it is ironical. That is because the more muscle mass you have, the more you burn fat efficiently because muscle is an active tissue and it requires calories to function. Body fat just sit there doing nothing and thus do not burn calories on its own. So the less muscle mass you have, the less calories your body will burn. The fewer calories your body burn, the more calories ended up being stored as body fat! Therefore it is important to lose fat but not merely lose weight which may include the loss of muscle tissues.
How is it that a person may lose muscle on a weight loss program? Well for starters, we commonly hear about people going on this diet and that diet. Most diets demand a severe restriction of food or calorie intake. Your body will then signal to your mind that you are in a starvation mode and the body is designed to store fat for the impending famine and will use up your muscle for energy in your daily activities.
Some diets advocate a severe cut in carbohydrate. Carbohydrate is your body's first source of energy. When your body is depleted of carbohydrate, it turns to your protein (muscles) and body fat indiscriminately for energy. Now to make matters worse, because of the restricted carbohydrate consumed, there will be fewer carbohydrate calories to be used as energy calories and that again will signal the onset of starvation mode again. The vicious cycle of your body cannibalizing its own muscle is set in motion again. The same applies to people on slimming pills or salon fat loss programs.
So some people say ok, Chris, I see your point, so I will just do plenty of cardio exercises to lose weight. Another grave mistake. Have you ever wondered why marathon runners, those who run many kilometers often and are doing cardio exercises almost everyday are so skinny with no muscle tone? Because your body is a wonderful machine. It is designed to adapt. When you run or skip or swim long enough, it will say, look, I better get lighter so that I can take the stress better and improve the endurance. Guess what? Your muscles are heavier than fats and what will your body shed more when it wants to get lighter? Muscle or fat? Your body will shed both but more muscles than fats.
Anyway, why would you want to lose weight only to become a smaller you with the same body shape without any muscle tone? Why would you want to be on a weight loss program that eats your muscles and lower your fat burning rate so much so that when you are off the program, the fats come piling back on again?
Therefore, while you are on a lose weight program, you must also be on a build muscle program. That will mean a combination of correct dietary habit, cardio exercises and weightlifting exercises to maintain muscle preservation and a fat loss result.
From now on tell people you are on a fat loss program and not a weight loss program. That you are on a correct eating habit instead of just simply dieting.
With the distinction clearly in mind, you will then know how to lose fat effectively, preserve and grow your muscles and at the same time losing weight on your bathroom scale. That would be an ideal way to achieve your weight loss objective because you will lose body fat instead of muscle and mere body wastes.
When you step onto your bathroom scale every morning, what you will be reading from the scale is weight loss and not fat loss. Bath room scales are never accurate in determining fat loss.
Why? Because it measures your overall weight and not your body fat per se. If you weigh yourself in the morning before breakfast after your bowel movement, you will probably get your lowest reading of the day because your body is dehydrated through hours of non fluid replenishment when you were sleeping and after emptying your bowels, more water and wastes are flushed away so much so that you are you are lighter. After a night of sleep and not eating anything, your carbohydrate store is running low and therefore you are even lighter without the stored carbohydrate known as glycogen. What happened then? You just loss weight not loss fat! Your body fat is still there while the weight of other substances such as glycogen, wastes, water etc are depleted.
Now go weigh yourself again after dinner when you are fully replenished through meals and consumption of water and it may surprised you that you may probably weigh 2kg or more heavier and that is at least 4.4 pounds! You just gained weight and may even gained fat! Now you can see that it is such a misnomer when people think weight loss and fat loss are the same thing.
Why must you know the difference? Because for most of us, especially those who are on the fat side want to lose fat and not necessarily want to lose weight. Getting the drift?
Now for the more important part. Mere weight loss may cause you to lose muscle and in turn, make you gain body fat later. Yes, it is ironical. That is because the more muscle mass you have, the more you burn fat efficiently because muscle is an active tissue and it requires calories to function. Body fat just sit there doing nothing and thus do not burn calories on its own. So the less muscle mass you have, the less calories your body will burn. The fewer calories your body burn, the more calories ended up being stored as body fat! Therefore it is important to lose fat but not merely lose weight which may include the loss of muscle tissues.
How is it that a person may lose muscle on a weight loss program? Well for starters, we commonly hear about people going on this diet and that diet. Most diets demand a severe restriction of food or calorie intake. Your body will then signal to your mind that you are in a starvation mode and the body is designed to store fat for the impending famine and will use up your muscle for energy in your daily activities.
Some diets advocate a severe cut in carbohydrate. Carbohydrate is your body's first source of energy. When your body is depleted of carbohydrate, it turns to your protein (muscles) and body fat indiscriminately for energy. Now to make matters worse, because of the restricted carbohydrate consumed, there will be fewer carbohydrate calories to be used as energy calories and that again will signal the onset of starvation mode again. The vicious cycle of your body cannibalizing its own muscle is set in motion again. The same applies to people on slimming pills or salon fat loss programs.
So some people say ok, Chris, I see your point, so I will just do plenty of cardio exercises to lose weight. Another grave mistake. Have you ever wondered why marathon runners, those who run many kilometers often and are doing cardio exercises almost everyday are so skinny with no muscle tone? Because your body is a wonderful machine. It is designed to adapt. When you run or skip or swim long enough, it will say, look, I better get lighter so that I can take the stress better and improve the endurance. Guess what? Your muscles are heavier than fats and what will your body shed more when it wants to get lighter? Muscle or fat? Your body will shed both but more muscles than fats.
Anyway, why would you want to lose weight only to become a smaller you with the same body shape without any muscle tone? Why would you want to be on a weight loss program that eats your muscles and lower your fat burning rate so much so that when you are off the program, the fats come piling back on again?
Therefore, while you are on a lose weight program, you must also be on a build muscle program. That will mean a combination of correct dietary habit, cardio exercises and weightlifting exercises to maintain muscle preservation and a fat loss result.
From now on tell people you are on a fat loss program and not a weight loss program. That you are on a correct eating habit instead of just simply dieting.
With the distinction clearly in mind, you will then know how to lose fat effectively, preserve and grow your muscles and at the same time losing weight on your bathroom scale. That would be an ideal way to achieve your weight loss objective because you will lose body fat instead of muscle and mere body wastes.
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