The Healthy and Easy Way to Fat Loss
No matter how many books you read or talk shows you watch, the truth is there are no big secrets to fat loss.
Here we describe the only way to lose fat and keep it off.
So do those extra pounds really sneak up on us? The truth is that they do. When our clothes begin to feel a bit snug, we blame the clothes for shrinking or put it out of our minds as water
retention or some other excuse. We don't recognize the small changes in our behavior over time or the fact that aging slows down our metabolism. Before we know it, we find ourselves 10 or 20 pounds over our ideal weight.No matter how many books you read or talk shows you watch, the truth is there are no big secrets to fat loss. The sedentary lifestyle of today and easy access to calorie-dense foods are the two culprits that need to be addressed. The simple fact is that small changes in your diet and regular exercise are the basics to losing weight. The only trick or secret to losing weight is to plan ahead and commit to the changes that you need to bring your diet and exercise plan into action.
The most intimidating word used to describe the ability to follow such a plan is motivation. Don not let all the psycho-babble scare you. Motivation is just simply a way of saying that you have decided that nothing will stand in your way and that its the right time for you to just do it.
Eating Right for Fat Loss
The only way to lose fat is by lowering your caloric intake. Popular diets, with all their variations,
ultimately work because they lower the number of calories you're eating. There are no good foods or bad foods. The problem lies with the choices we make and the amount of food we consume.So how many calories are right for you? There is no definitive answer because we have different body types and live different life styles. But there are some general rules that can help you determine the range that will work for you in your weight loss efforts.
1. Determine your average daily caloric intake before attempting to lose weight.
2. From this number subtract 500 calories which will equal a loss of 1 pound per week.
3. Daily physical activity will allow for greater weight loss.
4. Eventually your body will adapt to this lower intake and require more physical activities to continue to burn fat.
A successful fat-burning plan includes sufficient amounts of protein. Our bodies use protein more efficiently and therefore the feelings of hunger are suppressed for a longer period of time. Therefore it stands to reason that protein should be the focus of your meals and snacks. It is a surprisingly easy appetite suppressant.
Fats are not the bad guys as they are been portrayed-the type of fat you choose and the amount you consume are the issues. Oils are an important part of a balanced diet because, besides being a rich source of energy, they provide essential fatty acids which are the building blocks for cell membranes. Oils help the body absorb certain vitamins, such as A, D, E, and K, and contribute to healthier skin. Whenever possible, eat the food source of fats rather than the extracted oil: i.e., as salmon, walnuts and ground flax seed, as they contain other vital nutrients. Avoid all hydrogenated fats and oils that raise the LDL (bad) cholesterol and lower the HDL (good) cholesterol. Some polyunsaturated oils tend to reduce blood levels of both HDL and LDL. Monounsaturated oils, like olive and canola oils, are great choices as they reduce only the bad cholesterol without lowering the good cholesterol.
High fiber fruits and vegetables and minimally processed whole grains are another important part of any fat loss plan. Getting the recommended daily amount of these nutrition-rich foods would go a long way toward your goal to lose fat.Weight-Training for Fat Loss
Weight training is beneficial for weight loss because the increase in muscle mass results in a higher metabolic rate which translates into more calories burned even when you're at rest. This rise occurs within 24-48 hours after your weight training session. The calories burned during a weight training session are primarily from carbohydrate reserves or fat.
Cardiovascular Exercise
The intensity and duration of your cardiovascular exercise session is the key to successful fat loss. Shorter, high-intensity workouts result in increased metabolic rates for a longer period of time after exercise. Keep your sessions under an hour--the longer your workout the more likely your body will begin to burn lean muscle mass instead of fat, especially on a low-calorie diet.Daily Supplements to Insure Good Nutrition
Eetting adequate nutrition is hard to do without the added concerns of watching calories when
trying to lose fat. With this in mind, consider adding a few nutritional supplements to your arsenal of tools to keep you on track. A full range multivitamin is not only a great addition when you are losing weight but for anyone considering maintaining good nutrition. In addition, other nutrients that may help would include extra vitamins C and E, B-complex and combination calcium, magnesium and vitamin D supplement.Supplement for Fat Loss
There are a multitude of herbal and natural fat burner supplements that have been shown to increase fat loss and/or suppress the appetite. These include green tea, fish oil, cinnamon, acetyl-L-carnitine, CLA, hoodia. Although studies are few and far between, the consensus is that they are safe and have benefits that affect health in many other distinct ways.
For instance:
* Studies suggest that green tea reduces the risk of various cancers, death from cardiovascular disease and has anxiety-reducing properties.
* L-carnitine has been shown to decrease depression and improve cognitive functions in the elderly.
* There is strong evidence that fish oil can protect against cancer, heart disease, improves memory and concentration and reduce the incidence of depression.
Even though most dietary supplements are safe and side-effects are rare, be sure to tell your doctor about those you're taking as they may cause unwanted reactions when taken with prescription medications. Visit us at supplementswow.com to learn more about the above mentioned supplements and much more.
Author: Noreen Ruth
Article Source: www.article99.com
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