Many people who attempt to lose weight do so by trying to
cut back on the amount of food they eat. Now while this may
work to a certain extent in the short term, it certainly is
not a long term solution and definitely not the best way to
lose weight. There is even a chance that if you cut out too
much food from your diet that it could have a negative
effect on your health. On top of this a large drop in
calories is associated with starvation mode, which will
actually prevent you from losing weight successfully.
Crash diets are probably the unhealthiest ways to lose
weight. When your body doesn't receive an adequate amount
of calories, it slows its abilities to burn calories
effectively. This can often lead to feelings of ill health,
a weakened immune system and potential illness. If your
body does not receive enough calories through eating, it
will have to find them from somewhere else. Your body will
take the calories from the protein in your muscles. This
will results in your muscles becoming much weaker and
smaller, leading to more tiredness. You may lose weight
this way but most of it will be muscle weight and not fat
weight. It is the fat that needs to be shifted and not the
muscle. Nobody has ever felt bad or had low self esteem
because they had too much muscle.
When it comes to changing your diet so that you can reach
your weight loss goals there are 2 things that you need to
do. Firstly cut out all the calories from unhealthy foods
and replace them with calories from healthy foods. If you
feel that you are consuming too many calories regardless of
the source, and then simply cut out no more than 500
calories per day from your diet. Anything around 300-500
will be fine. Cut out too many and yes you've guessed it:
you hit starvation mode. The second thing that you will
have to do is to eat more often. This means instead of
consuming your daily calories within 2 or 3 meals spread
them out to 5 or 6 meals. This needs to be done because
your body can only digest a certain amount of food. Any
extra will be stored as fat. Smaller meals have less chance
of being stored as fat because your body can digest and use
most of it.
Exercise is a must if you want to lose weight. You should
engage in cardio and resistance exercise. Resistance
exercise involves training with weights. Training with
weights will increase the size of your muscles. The more
muscle you have the more calories you will burn, so if you
increase your muscle mass, you will increase the amount of
calories you burn, and this equals fat loss. Cardio
exercise is also required for fat loss. Apart from losing
weight other benefits will include a stronger heart, better
oxygen intake, more energy, and general all round health.
This last step should have actually been the first step but
I left it until last because it only becomes a problem a
few weeks after starting a weight loss program. This is the
question of motivation and willpower. Many people fail to
keep up the motivation to lose weight after a short period
of time and give up trying. One of the main reasons behind
this is due to having unrealistic goals. These probably
come from the way many diets and weight loss products are
advertised. If you expect to lose 30 or 40 pounds a month,
you can forget it! Your body cannot lose this amount of
weight in a safe and effective way.
You must set realistic goals, losing 2 or possibly 3 pounds
of weight a week is a more realistic view. Your body can
cope with this amount of weight loss and mentally so can
you. This may not sound like a lot when you compare it to
what some dubious weight loss products or diets claim.
However it is precisely those people who use these types of
products and diets, that fail to lose weight and give up
trying. A realistic approach will ensure that you lose
weight on a regular basis and ensure that the weight will
stay off. All this can be achieved without having a
negative impact on your health, and with testing your
motivation and willpower too much.
You don't need diet pills, weight loss supplements or
popular fad diets to lose weight. All you need is a
realistic approach, a healthy diet, and a good exercise
program consisting of cardio training and weight training.
This without doubt is the best way to lose weight.
----------------------------------------------------
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