Posts Tagged ‘Weight Loss’
Eat right and maintain moving. Its that simple.
You just have read all that you just need to know about how to avoid being overweight. That simple set of instructions should be simple to follow, but not for 35% of Americans who are unable to avoid being overweight.
Of course, once we are overweight, we generally want to trim down for a whole lot of factors, some related to health, others having to do with looks.
Also, it’s in no way too late to lose pounds. But the truth is, it is a whole lot easier to prevent putting on pounds than to try dropping them later on. And if there is one thing we all know, it is that weight gain is likely to happen if we do not get forward-looking steps to stop it.
Health experts say that most people who are into losing pounds generally stray. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary methods even though they enjoy exercising.
But despite the momentum toward weight gain, you are able to stop it from happening, specialists say. And there are plenty of great factors to avoid excess pounds, factors that go beyond vanity or social acceptance.
Actually, some wellness specialists contend that the significance of excess pounds is a lot more than cosmetic. They say that it takes a huge toll on people’s physical health.
The Way to Dropping Weight…Naturally
The nuts and bolts of eating right and maintaining a healthy weight is not all that complicated. Actually, it is a great bet that most people know pretty well what is best. Hence, dropping pounds the natural way should not be a problem at all.
Consequently, a reasonable approach for dropping weight normally is to stick to a diet that is high in complex carbohydrates, high in fiber, moderate in protein, and low in fat.
Moreover, wellness experts say that dietary fat promotes weight obtain because it is really a extremely dense source of calories. Also, whenever you consume excess calories from dietary fat, you store those calories as body fats a lot more efficiently than excess calories from other sources.
One of the greatest delusions from the 1990s is that “no fat” means “non-fattening.” The truth is, you’re frequently getting just as numerous calories from the no-fat version, even if the calories are not coming from fat.
The term fat-free can be a trap should you begin to believe that you just can eat any amount from the foods which are advertised that way.
What’s more, it’s definitely best to respond to hunger with healthful snacks. Wellness specialists say it would be much better to try eating each three to four hours, which might mean a nutritious low-fat snack between lunch and dinner.
Here are more resource articles on best exercises for love handles and love handle exercises and workouts.
Losing pounds normally is really a procedure and not a fad. Hence, it would take lots of dogged determination, self-control, and discipline just to achieve your ideal weight.
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So, how many calories in a pound of body weight? Well, first you need to equate to food energy, as an example, one gram of carbohydrate yields about 4 calories. Once you have that method down for just about any type of food item or substance, you can use that information to figure out how much energy has to be expended to burn or eliminate each calorie.
Sounds a little too technical for most of us, so the simple answer is 3500 calories need to be burned to equal a pound of body weight. That information was arrived at by using an equation and many tests on actual people. Since the just the calculation of calorie burning has too many variables on it own.
A case in point would be that an average person of average weight and activity would burn 340 calories in a brisk hour walk. But how many average people do you know? And how do you arrive at average when about 60% of Americans are overweight?
The variables for any given individual can be great. An athletic individual who often exercises can burn calories much more efficiently than a sedimentary person. Without risk to injury too. If many people went out and tried to run say 3 miles in 30 minutes, they may never get back. Where as a person who often runs, may be able to run 3 miles in less than 25 minutes and never get winded. Does a person out of shape burn more calories? Not according to most dieticians, they just have a higher risk of injury or worse.
There are other problems with equating calories to body weight. Calories of fat are worse for you than calories of protein. And items that may weigh the same don’t necessarily have the same amount of calories. So calorie intake is much different than “burning” or consuming calories.
An extra crispy ****** of chicken from Kentucky Fried Chicken has 460 calories and 28 grams of fat. If you order the original recipe version it has 380 calories and 17 grams of fat. They weight the same, but the calories are different and the amount of fat is too.
In this example you would consume the same amount of physical weight, but the original recipe version has 80% of the extra crispy version. If you eat a pound of gravy or a pound of celery, which would have more calories?
So you can see that there are some issues with any kind of calorie intake to weight ratio. But when we speak of body weight and the amount of energy to consume that weight it does translate a little better. Because energy and heat have a close relationship the equation becomes more valid.
Most dieters that lose 1-2 pounds of weight a week are overjoyed. But let’s look at how many calories you would have to skip or burn to arrive at this number. Since each pound of body weight equals 3500 calories, we will need to reduce or burn 7,000 calories a week in order to lose our 2 pounds.
The going figure on daily calorie intake is 2000 (which is way to low based on all the recent figures but we’ll go with it for our example). So in a given week you consume 14,000 calories (that’s 2,000 times the 7 days) on average.
So you would have to reduce your caloric intake by 50% (14,000 standard minus the 7,000 to cut back). That would put you at 1,000 calories a day intake, which is borderline on possible health issues by most dieticians. That would give you about 350 calories per meal with some low cal snacks in between meals.
Or you could exercise enough in the given week to burn an additional 7,000 calories. Based on average size and weight, here’s a few different types of exercise and what it takes to burn 7,000 calories. This is the amount per week.
– 7 hours of rope jumping
– 4.75 hours of running at least at 4-5 mph
– 7 hours of swimming at 150 yards per minute
– 8.75 hours of playing tennis
– 8.5 hours of riding a bike at 10 mph
The best method would probably be a combination of reducing your intake and doing some exercise in order to achieve 1000 calories diet per day. Even then it would definitely be a lifestyle change and would take some dedicated effort for weight loss of 2 pounds per week.
So the 3500 calories to a pound of body weight is a guild line and may be slightly different in each individual. It does give you a working amount to measure against reducing or burning calories to your diet and weght loss goals. Counting calories that you eat or burn through exercise accurately is pretty difficult so don’t worry about 5% either way.
By: John Dow
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If you have a goal or a target, then it subconsciously creates motivation and energy to do stuff. You have the willpower to wake up early in the morning, burn calories with exercise and keep track of your nutrition. You have to think positive, it may seem silly but it is true. If you think, “I can’t lose weight no matter what I do, I would work out but I don’t have time” or “I don’t want to be fat anymore,” then you will never reach you goal and lose body fat. “I am getting leaner every day, I like eating healthy foods, I can do it,” that is much better, isn´t it?
If your goal is simply to lose fat, then that is not a very good goal. It has to be more specific. “I want to lose 7% of body fat in 3 months,” is much better. If you have a very specific goal and you have the right attitude, then you will have a much greater change of actually reaching the goal. Obviously if you want to lose fat, then you also have to measure your fat percentage. If you don´t do that, then you will not know if you have reached your target. A scale is helpful, but consistently measuring your body fat levels is much better.
For example, if you have lost 10 pounds in a month, then you don´t really know how much of that was fat. Weight loss is not fat loss. It is good to use the scale, but you also have to use body composition testing.
If you set your goals, then don’t be shy. You have to think big and have big goals in mind to lose body weight because it can be hard to do. Use your imagination and create the perfect you and go for it. If you make progress, then you get closer and closer to that PERFECT YOU. If you don´t aim high, then you will never make it.
Goal setting is only one part of losing body weight, but nobody really uses it. If you combine goal setting with the correct nutrition, cardio training and weight training, then you will really take off. Where the mind goes the body follows, remember that.
By: Rando Meresmaa
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BURN YOUR FAT AND FEED YOUR MUSCLES!
What Every Man and Woman Can Learn From Bodybuilders About Permanent Fat Loss
Tom Venuto, Lifetime-Natural Bodybuilder, Personal Trainer, Nutritionist and Success Coach teaches you how to turbo-charge your metabolism, gain muscle, burn off body fat and develop unstoppable motivation.
Discover how he’s taught thousands of people to get leaner, faster than they ever thought possible!
Yo-yo dieting can be very bad for your health. The perpetual weight loss and weight gain trend can negatively affect your heart, metabolism and other internal organs. If you really want to look and feel healthy, it would be wise to stick to a diet plan that is sensible, which does not asks you to starve yourself to death. Furthermore, you should also have a plan on how you will approach the maintenance of your new weight level.
Furthermore, when it comes to weight, prevention is still better than treatment. If you want to be healthy, you should try to prevent getting bigger and heavier in the first place because the human body, according to researchers, is actually designed to prevent weight loss. Every time you lose weight, your body will think that there is famine and drought so it will do everything in its power to resist weight loss – thinking that it is a way to protect you. Thus, your body will try to regain all the weight you have lost and then some.
Here are some of the reasons why you can regain the weight you lost:
Tricky Hormones
There are actually two hormones that are affected when you shed a significant amount of pounds. First, the leptin, which is responsible for controlling appetite, drops when you start to cut down your calories. As a result, you will have this sudden urge to eat more and no matter how much food you have already devoured, you still find yourself hungry.
Ghrelin is another hormone that goes awry during your weight loss process. The level of this hormone, responsible for food intake stimulation, usually declines after you have eaten. However, in people who are in a diet, the level of ghrelin hormone spikes up, which means that you can unknowingly eat more.
Stubborn Nervous System
If you think that fat in your body just stays put and does not affect your nervous system, then you need to think again. It seems that your intestines and the fat stored in your belly are sending signals to your central nervous system in order to resist weight loss or find ways to regain the pounds that have been shed. Thus, when you eat lesser calories than your body uses up, your body will prefer to use glucose instead of using stored fat as energy. This is why when you are trying to lose weight, there is a big craving for sweet foods.
So what do you need to do to maintain the weight you have lost?
First, you need to eat sensibly. There will surely be times when you feel so hungry during the process of losing weight. Since you cannot deny your body the food it needs, it would be advisable to eat low fat and low sugar food. Moreover, eat more veggies and fruits because they contain a lot of fiber, which is important to help minimize hunger pangs.
Second, you need to move more. A lot of people who have maintained their leaner weight try to exercise more. If you cannot beat your cravings, what you have to do is increase your physical activities. Scientists believe that weight training and physical activities could help normalize your metabolism and hormones.
Lastly, seek some help. There are many supplements that contain appetite suppressant and metabolic boosters. Just make sure that the one you choose is safe and all natural. One product you may want to try is Phenocal. Visit http://www.phenocal.com if you want to learn more about this weight loss supplement.
By: Janet Martin
About the Author:
Janet Martin is an avid health and fitness enthusiast and published author. Many of her insightful articles can be found at the premier online news magazine. http://www.thearticleinsiders.com.
