Simple Weight Loss – How to lose the lbs and keep them off
Obesity is a rising problem throughout much of the developed world, with the Americas and Europe topping the leader boards for weight-related issues. With over 1.6 billion adults classed as overweight, and 400 million medically categorized as obese, it is not surprising that 70 percent of all women and around 30 percent of all men have, at some point, been on a weight loss diet.
Weight loss is often something that can seem daunting as individuals are sometimes not fully aware of how to lose weight safely and successfully. Quite simply, weight loss will occur if the calories being expended are greater than the calories being consumed. This can be achieved either by increasing energy output with exercise, decreasing the calories taken in by choosing healthier foods or with a combination of both.
How to start weight loss
There are a wide variety of different specialized weight-loss diets, some of which claim to shed the lbs quite rapidly. These fad diets such as the Atkins Diet have proven very popular with those wishing for speedy weight loss, but have been subject to high levels of criticism as many nutritionists deem them unhealthy and indeed unsafe due to possible side effects such as osteoporosis and heart disease.
The majority of people undertaking fad weight-loss diets find them difficult to maintain long term because of unrealistic guidelines. As such, any weight loss is very likely to be regained, sometimes more. These people become what is known as ‘yo-yo dieters’. In fact, it is estimated that 97 percent of all people who have undertaken a weight loss program gain the weight back within five years.
In order to lose the lbs and keep them off for good, it is important to follow a sensible healthy eating program as well as a daily exercise routine. For weight loss, in particular, cardio workouts such as running and cycling are a good choice. These exercises burn a lot of calories and help build muscle. Around 30 minutes per day is a good starting point.
Cutting down on fatty foods and sugary drinks and replacing them with lean meats, fruits and vegetables, and sugar-free alternatives will help keep calorie intake down. It is recommended that adult females consume approximately 2000 calories per day and adult males around 2500 per day. However, it is safe to reduce these numbers slightly when wishing to lose weight, although consuming fewer than 1100 calories per day can be detrimental to health. It is also suggested that individuals eat at least five portions of fruit and vegetables a day.
Some additional tricks to help on a weight loss journey are cutting out salt and drinking at least eight glasses of water each day. Salt can cause the body to retain water, leading to bloating. Keeping hydrated can encourage the body to let go of any water retention. Some nutritionists are firm believers in drinking a glass of hot water mixed with fresh lemon juice first thing in the morning if wanting to lose weight as the acidity of the lemon can aid digestion. However, this method has not been medically proven as a successful weight loss technique.
Weight Loss myths
There are many myths surrounding weight loss that should be ignored. One of the most common myths doing the rounds is that food should not be eaten after a certain time of day, usually early evening. As mentioned, weight loss occurs when calories expended are greater than calories consumed. A calorie is a calorie no matter what time of day. The calories of a candy bar do not double after 6 pm!
However a person chooses to lose weight, it is important to have reasonable expectations. Professionals generally state that a sensible rate of loss is two lbs per week.
How To Burn Calories? -Facts
One can make losing weight easier and quicker by increasing the metabolic rate in order to burn more calories, and the secret lies in being aware of what determines the metabolic rate and what you are able to do to influence it.
A person who eats 2500 calories per day and in turn uses up 2500 calories per day will retain the same weight. A person who eats 2500 calories in a day and burns only 2000 calories gains weight at the speed of about one pound every week because the amount of calories being used is lower than the number of calories consumed.
Normally, a person can burn calories to supply energy for three key reasons and these are:
Basal Metabolic Rate – calories burned by staying alive even when one is not doing anything.
Activity – energy utilized when one engages the body in any type of movement and diet.
Thermogenesis – the energy used when one eats, digests, absorbs or uses food.
How To Burn Calories Faster
The following guidelines provide different ways on how you can increase the speed of burning calories.
The first one is by building muscles since for any extra pound of muscle added the body uses about 50% more calories per day. A recent study proved that the basal metabolic rate is increased by about 15% by regular weight training, and this is because the muscle is active metabolically and therefore burns more calories even when one is not moving. Therefore, training using weights just three times per week for about 20 minutes is sufficient to build muscles.
Even though an average individual burns about 30% of calories by carrying out daily activities, many sedentary persons utilize only about 15%. Therefore, by moving more one is able to make a big difference to the number of calories they burn. The trick is to always keep moving by for example: tapping your feet, drumming your fingers, changing positions, swinging your legs, moving the head from side to side, clenching, and then releasing muscles among other moving activities.
Evidence is available that proves that eating spicy foods especially chili may raise your metabolic rate by about 50% for an extended period of time of up to three hours. Drinking green tea and caffeine also stimulates your metabolism.
On top of the actual calorie amounts burned during exercise, research has demonstrated that persistent, high-intensity workout enables one to burn higher amounts of calories for numerous hours afterward. You can engage in a 30 minute period of heart rate increasing workout like swimming, walking, jogging, step aerobics, or cycling for around 3-4 times every week.
Calories – Other considerations
Some studies have suggested that consuming tiny, frequent meals might help to keep the metabolic rate going quicker than bigger and less frequent meals. There are two explanations of why meal frequency can affect metabolism. The first reason is that the thyroid hormone levels start to drop some hours following eating a meal and the metabolism slows. The second reason can be that the effect of the thermogenesis of consuming several small meals may be a little higher than when consuming the same quantity of calories right away.
Do Calorie Shifting Diets Work?
Most of us consider diets pretty appealing since they prove to be the quickest ways of knocking of our extra lbs. We get attracted to diets which promise they can help us lose 6 lbs or even more in just a week or so. Do all of these diets genuinely work? Can we realistically lose weight in just a week’s time? …and is it healthy? To answer these questions, not all diets actually are genuine. There are many diets which will claim to help you lose weight but some of them may not do this.
Some of them are healthy and some of them aren’t not. So you have to be careful in regards to which diet you decide to pursue. However, diets which work along the lines of the ‘calorie shifting principle’ will be very genuine and also effective. These do help you to get rid of your extra pounds and in a way which isn’t harmful to your body.
How Diets Work
Some of the most typical diets work at reducing your calorie or food intake for a prolonged period of time. This helps you to start to lose weight. But more often than not, you start putting on weight even while continuing to follow the diet. The weight loss doesn’t last long enough. This is because our bodies have been designed in such a way that if you give it a considerable amount of time, its metabolism adjusts to whatever its intake is, be it a smaller amount of carbohydrates, fats, or proteins or just a smaller intake of the quantity of food.
The fat burned is proportional to the rate of metabolism. If your metabolism is fast, you will also burn calories fast. If metabolism is slow, of course, the rate of burning calories will also be slow. The smaller the food intake, the slower the metabolism. Most of these diets are all concerned with taking in fewer calories and so fewer calories are burned up as well. And if you go out on a binge even for one day, you will end up putting on even more weight because your metabolism will be slow and so you will not be able to burn very much fat.
The calorie shifting diets do not work the same as these other diets. They have a scientific background. They understand that the rotation of an eating routine is required in order to keep the metabolism high at all times. The higher the metabolism, the more calories burned. The diets promote the rotation of foodstuff. It allows you to consume one type of food one week and then to change it the next week. So in essence you eat a new type of food each week. Your diet one week will not be the same as your diet the previous week. In this way, your metabolism will always be high, and so you will be burning off more and more calories.
7 Calorie Burning Tips
These are just a few habits that you can embrace to start revving up your metabolism right away. You may have came across tales about people who have shed dozens of pounds by simply switching to diet soda or going for a walk for a few minutes each day. These are all small but effective habits that will contribute to a big difference and will increase your metabolism over time.
You will be able to achieve weight loss swifter and easier by increasing your metabolic rate and also burning a few more calories.
- Inactive people burn approximately one-third fewer calories per day.
- By just simply taking every opportunity to move can bring about quite a significant difference in the number of calories you will burn in one day. Small movements are going to add up over time to lots of calories.
- The trick is to continue to keep moving throughout your day. Write the word ‘move’ on post-it notes and then put them in places you’ll notice them when you’re sitting still. Then simply take every opportunity to do the movement.
- Here are some ideas for the purpose of burning extra calories:
- Tapping your feet
- Swinging your legs
- Standing up and stretching
- Moving your head from side to side
- Change positions
- Wriggling and fidgeting
- Pacing up and down
- Using the restroom upstairs
- Parking in the furthermost corner of the parking lot
- Standing up when you’re on the phone and stepping from side to side
- Clenching and releasing your muscles
Eat Little but Often
Evidence suggests that eating small meals every 2-4 hours is going to keep your metabolism burning much faster than eating larger, less frequent meals. When you consume small amounts often your body will be continuously working to digest and absorb food, which requires energy.
- If you want to feel good and also keep the fat off you will need to, first of all, put it in.
- Fat not only tastes really good our bodies need it to work efficiently. By consuming a few servings of ‘healthy’ fats each day you are going to actually increase your calorie-burning potential.
- Try incorporating fats such as Flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts, and seeds into your diet every day.
Drink Cold Water
- Evidence shows that your body will make use of more calories trying to raise cold water to the temperature of your body than hot drinks will. Also being well hydrated will help your body’s metabolic processes burn faster.
Exercise With Weights
- Exercising with weights increases your metabolism in a number of ways. By lifting weights you will of course build muscle tissue. And muscle tissue is metabolically active, so it needs calories even when at rest and so it helps to increase fat-burning enzymes in the body.
- Eating hot spices could very well speed up your metabolism. Simply half a teaspoon of cinnamon per day can help increase metabolism and also keep blood sugar levels in check. Can’t stand the thought of cinnamon in your cup of coffee? Spice up with cayenne, crushed red pepper, or wasabi.
Eat More Protein
- Protein demands a more complex chemical breakdown by the body in order to be digested and put to use as fuel. For example, 100 calories of protein may require up to 30 calories to process.
- Protein also takes more time to digest and also helps to stabilize blood sugar for longer periods of time and so this can help you to not overindulge later in the day. Eat a portion of protein at each meal and also as part of your snacks and you will increase the total number of calories you’ll burn each day.
Bulk Up Your Diet by using Negative Calorie Foods!
Did you know that there are some certain foods, that require greater energy to metabolize than we obtain through consuming them? This is what is usually referred to as the negative calorie effect. A simple example of this is water.
It gives you no calories, however needs energy to swallow and warm up to body temperature.
Below is a list of a few other foods, which although they give you calories, the quantity is less than we need to do nothing. We call this Basal Metabolic Rate.. (BMR). That’s the amount of energy we need to breathe, circulate our blood, remove all the toxins and also filter it. That doesn’t take into account the energy we need to get out of bed, bathe, go to the bathroom, and get dressed. We call these kinds of foods negative calorie foods (N.C.Fs).
This must be a tremendous encouragement for someone wanting to lose weight. Yes, however only if used correctly. Healthy diet plans include items from all the primary food groups. From there, we get all the vitamins and nutrients to make the building blocks that are necessary to maintain our body in a healthy and balanced state. A diet consisting of Negative Calorie Foods would lead to us pulling our energy requirements out of our muscles. This in turn results in weakness and also wasting away from our body. Anorexics are a prime example of this.
Negative Calorie Foods
So how can we use Negative Calorie Foods whilst not doing harm to ourselves?
The answer is quite simple. Use them as part of, and also to bulk up a well balanced calorie wise diet.
For instance, 1/2 grapefruit(vitamin C, fibre) 1 egg-white (protein) 2 slices melba toast (carbohydrate) pat of margarine (non-saturated fat) 1 cup of 1% milk (protein, carbohydrate, low-fat, calcium, vitamins) can make an excellent low calorie but also nutritious breakfast.
Here is the Negative Calorie Food list:
- Celery stalk
- Celery root
- Garden cress
- Green beans
- Green cabbage
- Lamb’s lettuce
Use it wisely, and I wish you Healthy life.
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