Like the rest of us if your goal is to lose a substantial amount of body fat as fast as possible, you need an effective yet simple plan to follow. I have put together 10 dynamite tips to help you achieve you fat loss goals.
Your body weight reflects your lifestyle. It's that simple. The food you eat, the amount of exercise you get, your eating habits and your metabolic rate all contribute to build the body you have today. Without doubt the amount and type of food you eat is the single most impoirtant factor so here are some tips to help you reach your weight loss goals.
Reduce your carbohydrates. It is almost impossible to lose weight and keep it off without eating substantially fewer carbohydrates and particularly those high on the GIycemic index chart. The more processed the carbohydrate the higher the GI. White bread, cakes, candy, chocolate, biscuits, soda are all high GI. And the bad news is that eating high GI carbohydrates stimulates that appetite for more of the same. Eating a low-carbohydrate, low-GI diet will help you control your appetite and decrease cravings.
Low GI food such as wholemeal pasta, brown rice and full grain breads help control the appetite because they are digested more slowly and they don't create the insulin response of high GI foods. You feel fuller after meals and you don't crave top ups between meals. You have to keep your carb intake to less that one sixth of your caloric intake daily you will definitely see body fat loss. Lose the high GI carbohydrates from your diet and replace them with healthy low GI carbs.
Reduce fats but don't get too paranoid about this. Although high-fat foods are more calorically dense -- 9 calories per gram versus 4 for carbohydrates and protein there is no real science behind the desperate attempts to reduce fat consumption. The more low fat foods we have introduced over the past decade, the fatter we have become! Also be very wary of low fat foods which are often packed with salt and sugar to replace the flavor that fat imparts.
Eat more vegetables and fruit. Look of foods that have low amounts of calories in them. Low starch vegetables are good for you and will help you lose weight. These are green vegetables like broccoli, green beans, asparagus and leafy vegetables. Be cautious of potatoes, sweet potatoes and yams and foods like taro that are calorie-dense. Fiber rich foods like carrots are particularly good. Fiber is good as it helps elimination and weight loss.
Fiber rules! Include more fiber in your diet and you will lose weight. Fiber comes in two forms " soluble and insoluble. Soluble fiber protects your cardiovascular system by binding up bad cholesterol and removing it from your bloodstream. Insoluble fiber such as in carrots, leafy green vegetables and broccoli provides bulk in your gut to help elimination of wastes and protect you from bowel cancer and constipation which leads to disease. Fiber also makes you feel full after a meal and assists in weight loss. Eat at least 25 grams a day, but more is better.
Make the changes to your diet and lifestyle steady rather than radical. Too much too soon will lead to a sense of dislocation and the diet will go long before the fat! Your goal is a steady shift to a new and better lifestyle which incorporates a new diet, exercise program and a new attitude to yourself and life. Radical is just too difficult to sustain.
Aim for a healthy lifestyle and a healthy you, in which losing weight is one of the components, not the only one. Thin and flabby isn't much more attractive than fat and flabby. Make health, not weight loss, your goal. If you set a healthy lifestyle as your goal, you are more likely to succeed in both improving your health and attaining permanent weight loss. Build steadily to a healthy lifestyle and the excess weight will drop away. Losing body fat is a long term goal, not a short term one.
Don't get desperate. I understand that when you make the decision to lose weight you want it yesterday, but it isn't going to happen. There is some hard work ahead of you after you make the vital decision to lose weight, so make sure you enjoy the journey. You are going to be on it for a while, so don't loathe the process. Embrace it. Every day is a victory. Every step along the path a milestone. Otherwise you will crash and burn and this weight loss program will just be another lost opportunity.
Your weight loss will vary week to week depending on the diet you are on and, if you are a women, on the time of the month. Hormones play a part here. As you get further into your exercise program you will build up muscle which weighs more than fat. You might be disappointed to find you only lost 2 pounds one week but also realize your waist measurement dropped two inches. This is why it is important to take a long term view. You are travelling in the right direction. Stick with the program and you will arrive at your destination.
Don't starve yourself. The human body has an amazing built-in mechanism which detects a dramatic reduction in food intake and reads it as a stressor indicating a famine. Your body then goes into self-preservation mode and desperately holds on to every bit of nutrition you eat. The result is that losing body fat becomes impossible. The body guards itself starvation and you stay fat.
And eating breakfast is the best meal to start the day with! A high GI breakfast of porridge and whole grain toast, protein like an egg and bacon and tea or coffee and not fruit juice sets you up for the day. Fruit juice has too much sugar in it and is a bad start to the day. A good breakfast will sustain you until lunch and you will be protected against the mid-morning snack attack that you are prone to when you start the day without breakfast. No breakfast and I promise you will fall off the diet by 11 AM that day.
Any effective weight loss program must include a good exercise program. Without exercise you are doomed to failure. Exercise both tones the body and burns the fat, plus it helps moderate the appetite. Fit people eat less than fat people because their physiology is changed by exercise. They stay slim because they exercise, not just because of a few calories they burn. I also like a program that includes a meal planner because it removes so much guess work from preparing healthy meals.
The main thing is to find a good program and stick to it. The rewards go beyond just getting thin. You will have more self confidence, feel better in yourself, your sex life will improve (guaranteed) and you will gain both self respect and the admiration of others. And what price can you put on that? - 16004
Your body weight reflects your lifestyle. It's that simple. The food you eat, the amount of exercise you get, your eating habits and your metabolic rate all contribute to build the body you have today. Without doubt the amount and type of food you eat is the single most impoirtant factor so here are some tips to help you reach your weight loss goals.
Reduce your carbohydrates. It is almost impossible to lose weight and keep it off without eating substantially fewer carbohydrates and particularly those high on the GIycemic index chart. The more processed the carbohydrate the higher the GI. White bread, cakes, candy, chocolate, biscuits, soda are all high GI. And the bad news is that eating high GI carbohydrates stimulates that appetite for more of the same. Eating a low-carbohydrate, low-GI diet will help you control your appetite and decrease cravings.
Low GI food such as wholemeal pasta, brown rice and full grain breads help control the appetite because they are digested more slowly and they don't create the insulin response of high GI foods. You feel fuller after meals and you don't crave top ups between meals. You have to keep your carb intake to less that one sixth of your caloric intake daily you will definitely see body fat loss. Lose the high GI carbohydrates from your diet and replace them with healthy low GI carbs.
Reduce fats but don't get too paranoid about this. Although high-fat foods are more calorically dense -- 9 calories per gram versus 4 for carbohydrates and protein there is no real science behind the desperate attempts to reduce fat consumption. The more low fat foods we have introduced over the past decade, the fatter we have become! Also be very wary of low fat foods which are often packed with salt and sugar to replace the flavor that fat imparts.
Eat more vegetables and fruit. Look of foods that have low amounts of calories in them. Low starch vegetables are good for you and will help you lose weight. These are green vegetables like broccoli, green beans, asparagus and leafy vegetables. Be cautious of potatoes, sweet potatoes and yams and foods like taro that are calorie-dense. Fiber rich foods like carrots are particularly good. Fiber is good as it helps elimination and weight loss.
Fiber rules! Include more fiber in your diet and you will lose weight. Fiber comes in two forms " soluble and insoluble. Soluble fiber protects your cardiovascular system by binding up bad cholesterol and removing it from your bloodstream. Insoluble fiber such as in carrots, leafy green vegetables and broccoli provides bulk in your gut to help elimination of wastes and protect you from bowel cancer and constipation which leads to disease. Fiber also makes you feel full after a meal and assists in weight loss. Eat at least 25 grams a day, but more is better.
Make the changes to your diet and lifestyle steady rather than radical. Too much too soon will lead to a sense of dislocation and the diet will go long before the fat! Your goal is a steady shift to a new and better lifestyle which incorporates a new diet, exercise program and a new attitude to yourself and life. Radical is just too difficult to sustain.
Aim for a healthy lifestyle and a healthy you, in which losing weight is one of the components, not the only one. Thin and flabby isn't much more attractive than fat and flabby. Make health, not weight loss, your goal. If you set a healthy lifestyle as your goal, you are more likely to succeed in both improving your health and attaining permanent weight loss. Build steadily to a healthy lifestyle and the excess weight will drop away. Losing body fat is a long term goal, not a short term one.
Don't get desperate. I understand that when you make the decision to lose weight you want it yesterday, but it isn't going to happen. There is some hard work ahead of you after you make the vital decision to lose weight, so make sure you enjoy the journey. You are going to be on it for a while, so don't loathe the process. Embrace it. Every day is a victory. Every step along the path a milestone. Otherwise you will crash and burn and this weight loss program will just be another lost opportunity.
Your weight loss will vary week to week depending on the diet you are on and, if you are a women, on the time of the month. Hormones play a part here. As you get further into your exercise program you will build up muscle which weighs more than fat. You might be disappointed to find you only lost 2 pounds one week but also realize your waist measurement dropped two inches. This is why it is important to take a long term view. You are travelling in the right direction. Stick with the program and you will arrive at your destination.
Don't starve yourself. The human body has an amazing built-in mechanism which detects a dramatic reduction in food intake and reads it as a stressor indicating a famine. Your body then goes into self-preservation mode and desperately holds on to every bit of nutrition you eat. The result is that losing body fat becomes impossible. The body guards itself starvation and you stay fat.
And eating breakfast is the best meal to start the day with! A high GI breakfast of porridge and whole grain toast, protein like an egg and bacon and tea or coffee and not fruit juice sets you up for the day. Fruit juice has too much sugar in it and is a bad start to the day. A good breakfast will sustain you until lunch and you will be protected against the mid-morning snack attack that you are prone to when you start the day without breakfast. No breakfast and I promise you will fall off the diet by 11 AM that day.
Any effective weight loss program must include a good exercise program. Without exercise you are doomed to failure. Exercise both tones the body and burns the fat, plus it helps moderate the appetite. Fit people eat less than fat people because their physiology is changed by exercise. They stay slim because they exercise, not just because of a few calories they burn. I also like a program that includes a meal planner because it removes so much guess work from preparing healthy meals.
The main thing is to find a good program and stick to it. The rewards go beyond just getting thin. You will have more self confidence, feel better in yourself, your sex life will improve (guaranteed) and you will gain both self respect and the admiration of others. And what price can you put on that? - 16004
About the Author:
Lyle Neander has studied numerous fat loss programs on the web and in the print media for many years and has narrowed down the three best programs available on the Internet which will assist you in losing body fat fast. You can download FREE reports at losing body fat fast. Lyle has provided a comparison of the the most successful programs for losing body fat fast at his Home Page compare the three best programs.
