A weight loss plan. Helpful Facts to Be Aware of
1) Calculate how many calories you body needs to consume to maintain your existing weight. This is called you maintenance calories.(Search Google with “calorie needs” and you will find a few different calculators to help you with this)
2) Initially deduct 10%(to a maximum of 500Kcal)off the total maintenance calories. Drastically reducing your calories will result in muscle and water loss – not fat loss.
3)Divide you calories over 5 or 6 meals rather then 2 or 3. You should aim to eat every 3-4 hours.
4)Cut out all simple carbohydrates (except straight after exercise, eat whole grain, high fibre foods.)
5) Exercise at least 3 times a week, doing 30 minutes of cardio to a reasonable level of intensity. This will help to create the calorie deficit and encourage your body to lose fat.
6)Make simple replacements in your diet, Sweetener in place of sugar, diet drinks in place of full sugar drinks, use leaner cuts of meat etc. At first these changes may be difficult but you will get used to them and make vital calorie savings every day.
7) Drink plenty of water – at least 2 litres of water every day – if you are dehydrated you body will be less efficient and will make fat loss more difficult.
Try to eat low carb(complex only!), low fat and moderate protein. From my experience the South Beach Diet is excellent.
9)Keep a food diary to monitor how many calories you are consuming – it is very easy to over eat.
10) Supplementing you diet can make fat loss easier. A diet high in protein can help preserve muscle (more muscle means an increase in metabolism). There are also some fat loss supplements available which help boost your metabolism, this is useful as your metabolism may slow during extended periods of dieting.
This article is written from my own experiences. I have lost 20lbs of fat and gained 20lbs of muscle. My body fat is 11%. Please consult a doctor for proper medical advice.
Article Body:
The formula for losing weight is simple: eat less and exercise more. But, it’s not really all that simple, is it?
Long-term weight loss isn’t impossible, but you do have to be committed. Having a weight loss plan for your success is a good start. Here are ten items that should go into your weight loss plan.
1. Eat breakfast. This keeps you from getting too hungry later and then losing control over what you choose to eat later in the day.
2. Stock your refrigerator and pantry with healthy foods and snacks and limit high-fat, high-salt snacks such as potato chips and cookies.
3. Fill up on Fiber. Eat foods like fruits, vegetables and whole grains. The fibers in these foods will fill you up leaving less room for unhealthy choices.
4. Don’t fall into bad habits on weekends. Many people will follow a strict diet on weekends only to fall back into eating more (unhealthy) on the weekends as a reward for “being good” all week. Unfortunately, this can cause you to regain tahe weight you may have lost during the week.
5. Watch portion sizes. Your perception of what a serving size should be and a “true” serving size can differ dramatically. Measuare your portions accurately, especially when you first start your healthy eating regime.
6. Set lifestyle goals – not weight loss goals. Commitment to eating healthy foods does lead to healthy weight loss — gradually. Looking at your weight daily can cause discouragement and will make many people give up and go back to unhealthy food choices.
7. Take healthy snacks with you when you take road trips. Grab healthy granola bars, bananas, apples and other fruit to prevent the tempation of stopping for a cancy bar or milk shake.
8. Don’t deny yourself the foods you love. If you absolutely love chocolate, go ahead and have a small pice – half of a candy bar insteaad of a whole one! And avoid eating your “splurges” every day. Save them for when you really need them!
9. Start moving. Exercise is the key to long term weight loss. You’ve heard the saying, “Move it or lose it.” Too true!velashape
10. Keep a journal. Writing down what you eat, when and how much you exercise and your moods will keep you on track and motivated to continue the course.
Weight loss is achieved by both diet and exercise. It is also achieved by persistence. If you “fall off the wagon” one day, pick yourself up and continue your healthy lifestyle the next. Don’t give up! velashape lose weight
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