How To Shed Pounds Fast!
|
Very few Americans are satisfied with their current weights. There are too many good tasting, high-calorie foods, and too few hours available to burn the fat. It can be done easily, and here are the best ways to do it. Remember, weight-loss is best approved by a physician, especially if there are any medical concerns such as high blood pressure, elevated cholesterol, cardiovascular problems, etc.
1. Increase cardio workouts. If you're in shape and have no critical health concerns, perform an aerobic workout every day of the week. To burn fat, a person needs to work at a certain level and cardiovascular exercise is the answer.
Don't put pressure on yourself with an unrealistic goal, like losing the 20 pounds in a week. Unless you have excessive water weight or are already excessively overweight, you won't likely drop it that fast.
Aerobic exercise, such as running or biking outdoors, or on indoor machines such as the treadmill, stair stepper, stationery bicycle, etc., keeps your heart rate at a certain level. Sports such as tennis racquetball and basketball, though rigorous, aren't really aerobic because they are stop-and-start activities.
If you exercise at a very high level, you burn glucose, but if you exercise at the right level, then you burn fat. The ideal target range is 70 to 85 percent of your maximum heart rate.
2. Eat a large, healthy breakfast and lunch and smaller dinner. Your body wont be trying to metabolize large amounts of food at night, during its dormant time while you sleep. You expend energy during the primary time that you're taking it in. Keep it low fat, but take in most of the quantity in the morning and afternoon.
3. Interval training. Combine aerobic and anaerobic workouts. Perform one or two sets of strength training press, curls, squats, etc. then one minute of jumping rope or fast sprints. The whole purpose of this cycle is to allow your body to have enough oxygen to really burn fat efficiently.
A high intake of oxygen is needed in order to metabolize body fat and burn it. Anaerobic or strength training does not really do much for body fat, but if you combine the two (anaerobic plus aerobic) you get excellent results. This type of workout should be at least 30 minutes, but not more than 45 minutes, and you should be stretched-out, warmed up and limber before you begin.
Cardio exercise on the exercise bicycle for weight loss is not recommended because the seat carries part of your weight and a person is supposed to carry his or her own body weight for optimum results.
4. Give yourself strength with enough sleep. Get eight hours of good sleep every night. If you can, rest during the day when you get tired. Some people think they increase their energy with coffee, which is an appetite stimulant.
Then you eat more. You can make your body feel good in ways other than eating, and appropriate sleep is very important. A positive feeling toward life is another. Work at being happy and content. It makes you feel less deprived if you give up fattening foods.
5. Don't follow fad diets: make eating right an ongoing priority. With diets that focus on one food group at the expense of another, you're going to suffer an imbalance of nutrition. Metabolism goes down, craving for food may go up, and all kinds of things go on that give you less control over eating.
6. Cut calories while not slowing down your metabolism. Increase your exercise by a little more and make a slight adjustment to your calorie intake, but not a large one, because you do not want to throw your metabolism out of sync. Reduce your fat intake by 10 to 15 percent less fat per day to begin. Fast exercise burns more fat.
7. Divert yourself at times of craving. Curbing your eating behavior at the times you're most likely to eat bad foods can involve physical activity, though that doest work for some people. You can do a reduced level of physical activity. Get out of the house and take a walk. Listen to music. Read a good book, but do something to take your mind off unhealthy food!
8. Drink a lot of water. Water helps you feel full, and is needed for flushing out your system. If you think fruit juices, coffee or soft drinks count as eight glasses of water a day, they don't. Fruit juices, though beneficial in other ways, are higher in calories. Eight cups of caffeinated coffee is a poor substitute for water because you'll be feeling unhealthy effects of the caffeine. Soft drinks either contain sugar or artificial sweeteners. Sugar gives you useless calories, and too many artificial sweeteners causes headaches. There's no substitute for good, clean refreshing water!
9. Eat more fiber. Physicians and health experts advise that our bodies are biologically designed for survival and reproduction. Taste buds give us the full flavor of food so that we want to eat and survive. It follows that if your stomach is growling constantly, your mind is sending signals to eat.
Fill up with low-fat fiber like brown rice, cereals, fat-free rice cakes, soy chips and other food that will give you that full feeling. Otherwise, you're fighting your own mind. Be sure to count how many calories you're ingesting when you go for more fiber. Fat-free food doest mean it will never create fat on you; too many calories, even if they are fat-free, can still pack on the pounds.
10. Consider proper support. Besides supportive people, like those found in Weight Watchers and other weight-loss support groups, you might consider subliminal weight-loss tapes. Or even hypnosis. If done properly, hypnosis has been known to help people lose their desire to overeat.
Reduce lifestyle barriers that make weight-loss difficult. This is the real world; consider your own lifestyle, and how that is going to help you. Beware how it will hinder you, too. Do you feel hounded by fat-laden vending machines at work? Do you dislike the gym because you rather be home? Does your mother make you a pan of lasagna every week? Plan ahead for the demons in your life that will try to put those pounds back on
Roger Jirves is an authorized dealer of the Vitamin Power line natural vitamins, minerals, and nutritional supplements!
To optimize weight-loss objectives, any of these proven VITAMIN POWER supplements can be incorporated into Your daily regimen.Weight Control Formulas
|
|
|
Why Do Gastric Bypass Patients Get Sleepy After Eating?
Have you noticed since your WLS and return to regular eating a meal often causes you to become sleepy? Seriously sleepy. Drop your head in your plate sleepy.This happens to me all the time. And there's a good reason for it. When we eat the body produces a rise in blood sugar and a surge in insulin production. This chemical activity sends tryptophan to the brain where it becomes serotonin that signals the body "Take a nap!" Here come the nods, the yawns and the blinking eyes. WLS patients are highly susceptible to pos...(related: Weight Loss)
Is Low-carb Weight Loss Really Just Water Loss?
Any weight loss or diet plan, including low-carb plans like the induction phase of the Atkins Diet will result in water loss during the first week or two.However, one of the real beauties of following a ...(related: Weight Loss)
The Truth About Fat
Fat has had a lot of bad press and for many people, just a mention of the word can evoke misery. You can try to lose it, try to hide it, try to avoid it, but your body still needs it! Did you know that fat helps to insulate our nerve cells, keeps us warm, balances our hormones, keeps skin and arteries supple, lubricates joints and is a component in every cell?The key issue here is recognizing which type of fat your body needs, how much your body requires and which type is your enemy. Armed with the right information, you can focus on getting more of the good fats and less of the bad fats into your daily diet.There are two types of fat to be aware of. Saturated fats - let's call them "the enemy" and unsaturated fats - "the good guys"! It is easy to tell the difference because saturated fats are hard ...(related: Weight Loss)
Compulsive Eating And Binge Eating Disaster Plan
Congratulations on waking up each morning and greeting the day with renewed determination! Perhaps you rise and say, Today's the day - I will make it through the entire day sticking to my diet goals." What a wonderful, optimistic way to begin a fresh day. Ahead of you lies the promise of a new day, a fresh ...(related: Weight Loss)
Weight Loss Surgery: A Last Resort
Thinking about weight loss surgery? You're not alone. Over two-thirds of Americans are overweight or obese. Many are looking for ways to lower their bodyweight and enjoy a healthier, more active lifestyle. A fast surgical procedure seems like a great option. But, for the vast majority of people, weight loss surgery should be a last resort.One of the most common types of weight loss surgery is liposuction, a procedure that removes excess fat from the waistline. Thousands of people - mostly women - undergo liposuction surgery every year. For many, it appears to be a much easier alternative to diet and exercise. Yet recent studies show that removing abdominal fat with liposuction provides almost none of the health benefits of "normal" weight loss: lowered levels of blood sugar, insulin and inflammation-related biomarkers, not to mention i...(related: Weight Loss)
Before & After: A New Look At New Years Resolutions
Have you seen the ditty below that's roaming the Internet these days? Before you read it and fall for its 'humor,' consider this. Each year, thousands, even millions, of people engage in an after-the-holidays ritual of self-denigration and punishment ? to make up for the pleasurable indulgence of a very special time of year. It's 'funny' to most of us to read about it, as in the poem below, but if we take a closer look, we can see how the 'humor' perpetuates an approach to living that's not really about taking care of yourself.So a word from body positive expert Deb Burgard, PhD, "Be kind to your body this year, and give it nourishment, pleasure, movement, sex, medical help, comfortable clothes, respect, safety, rest. Try not t...(related: Weight Loss)
The Beginners Guide To Losing Weight
So you've decided that you're going to do it.You're sick and tired of being sick and tired and are once and for allhell bent on losing weight.Well, let me be the first to warn you of a very grim fact:Millions have tried before you and most of them havefailed miserably at reaching their weight loss and dietgoals.Therefore, I've put together a little beginner's guide tohelp make sure that you are one of the few that actually endsup being successful at this.
Weight Loss Options -- Infrared Radiant Heat Saunas (ir Saunas)
Infrared Radiant Heat (IRRH) is a form of radiation that penetrates the outer surface of objects, including human skin. Heat is generated as the infrared energy interacts with and penetrates the skin surface.The depth of penetration is estimated to be 2-3 inches. The IRRH reaction is exothermic. The release of heat, if localized, is believed to be therapeutic by some health experts. Today, a number of businesses sell saunas equipped with infrared radiant heat (IR Saunas). They claim that at 2-3 inches deep, the release of heat is beneficial in many ways. For instance, chronic wounds tend to heal. How? No one knows for sure,...(related: Weight Loss)
On-line Weight Watchers Diet Helper For Personal Digital Assistants (pdas) And Mobile Phones
At the beginning of December, WeightWatchers.com announced the release of an application for Personal Digital Assistants (PDAs) and PDA mobile phones. It is the first to synchronize with a web-based account via the Internet. Mobile-phone diet applications are becoming increasingly popular. Weight Watchers diet promoters link the phone application to the Web personal account, which provides a useful portable tool for diet assistance.This makes the diet easier to follow by offering :
- The possibility of following your weight watch more closely, and of keeping permanent track of your eating
- A points calculator and tracker. The WeightWatcher...(related: Weight Loss)
5 Ways To Make Protein Benefit You
Imagine this ... What if you could ?Increase the rate of your metabolism.Burn more stored body fat.Maintain more muscle mass by eating protein rich foods.Calculate the correct amount of protein needed for your body.Learn about the best food sources of protein.As you are looking for ideas, here is proven nutrition information about how protein can benefit you.1. Are you aware that protein increases the rate of metabolism of your body because it is Thermogenic? - because it takes more calories to process protein rich foods and nutritional supplements."Thermogenic" refers to the normal Thermogenesis process your body goes through in digesting and using the food you eat and the burning of calories and fat from that food. i.e. - p...(related: Weight Loss)
site-map - Copyright © 2006 | Contact Webmaster | All Rights Reserved. | Weight Loss