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Four Effective Strategies for Healthy Weight Loss

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Loss of weight is a weighty topic for millions of overweight and obese individuals around the world. There are hundreds of weight loss programs from the fad diets and miracle supplements to exercise and fitness regimens that promise loss of weight quick. Unfortunately, quick weight loss has its demerits including equally fast rebound once the program has been abandoned. It takes hard work to lose weight that many individuals drop out of their respective lose weight programs. Do not let it happen to you! Just adopt the following four effective strategies for lose weight healthily and you can achieve a lean, mean and fit body in no time.

Be Committed
It requires a lifelong commitment to maintain good health when it comes to permanent weight loss. Do not be like other individuals who entered a lose weight program for short-term results like being able to wear a bikini in the summer season. Instead, think of the lose weight program as the best way to improve your quality of life by being healthy no matter your age. You can write down your reasons for weight loss and then place it in a prominent area. This way, you will be reminded of the ultimate goals of weight loss until such time that you have taken them to heart and, therefore, will not need reminders.

Be Realistic About Goals
Experts recommend setting loss weight goals according to the SMART agreement, specifically, specific, measurable, attainable, relevant and time-bound. For example, your exercise goal can be stipulated as do brisk walking for 30 minutes a day five days in every week for the next three months. For the diet part, it can be eat just one cup equivalent of carbohydrates (pasta and rice) per meal for the next 3 months. Realistic goals also mean healthy goals. Ask your doctor about these goals since factors like age, physical condition and underlying medical conditions must be taken into consideration when establishing weight loss goals.

Be Conscious About Healthy Food Intake
The main objective of healthy dieting for weight loss is to maintain a healthy balance between lower total caloric intake on one hand and sufficient nutrition for the body on the other hand. It will not do to be skinny but malnourished because it's almost similar to being obese but still malnourished. Instead, you must strive for a healthy diet composed of fresh fruits, vegetables, whole grains, nuts, seeds, fishes, lean meats and dairy products consumed in moderate quantities. Other principles of healthy eating include six small meals a day, plenty of water and cut back on processed foods.

Be Physically Active
Last, the maintenance of an active lifestyle through exercise is essential for weight loss for many reasons. First, it burns off the calories consumed through the diet. Second, it melts off the stubborn fats in areas like the belly, thighs and arms. Third, it tones the muscles, cleanses the body of toxins, and protects against chronic degenerative diseases, among others. A combination of cardiovascular and strength training exercises is highly recommended for effective weight loss. Even just brisk walking and lifting a few dumbbells will start anyone on the right path. The best foundation of a successful weight loss program still rests on a combination of a healthy diet and exercise program coupled with a lifelong commitment to a healthy lifestyle.

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Source by Ho Shiu

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Calorie Restrictions for Weight Loss Explained

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Fad diets, low-carbohydrate diets and low-fat diets may promise fast weight loss through the use of supplements, meal replacements and other products but the real secret to permanent weight loss is through the restriction of total daily caloric intake while still providing for balanced nutrition.

Keeping to Healthy Calorie Levels

Keep in mind that extremely low levels of calories in the body lead to health issues. Calories are the energy found in food that the body requires for normal functions. The energy generated from the calories is the fuel that powers every action that the body makes from lifting a finger to participating in a triathlon.

The main sources of calories are the macronutrients, namely, carbohydrates, proteins and fats despite the amounts of calories and, hence, energy provided vararies from each food source. These calories are then converted to either physical energy or to stored fat in the body, which will remain as fat without and until the body draws on it as energy reserves. Thus, to lose weight, it is necessary to either lessen total daily caloric intake or increase physical activity or preferably both, in turn, will lead to faster burning of calories.

Computing the Calorie Restriction Amount

Despite the oft-complex calorie computations used by many weight loss experts, the idea is relatively simple. If a person eats more calories than the calories burned for energy, the faster weight gain happens. Even the basic formula for knowing exactly how much calories must be consumed and burned to lose weight is easy.

Take note that 1 pound of fat in the body equals 3,500 calories. So, if you want to lose 1 pound, then you must burn 3,500 calories. Now, let's assume that you want to lose 1 pound in bodyweight every week. Just divide the number of calories in the pound by the number of days (3,500 / 7) to arrive at 500, which represents the amount of calories that must be less than your daily diet.

Cutting the Calories

Contrary to popular perception, cutting the calories from the daily diet is not an exercise in frustration. The secret to success in calorie restriction is to gradually ease into the required diet change instead of doing a complete 180-degree turn. You will end up with hunger pangs so great that bingeing on food in unavoidable, which will put you back to square one.

Experts recommend three steps in effective calorie restriction:

• Skip the high-calorie indulgences of the day such as the bowl of ice cream after dinner, the snack bar during lunch break, and the latte with extra cream in the mornings.

• Substitute the high-calorie food with a low-calorie option. Choose the option that will still appeal to your sense of taste so you do not feel too deprived. For example, opt for diet soda instead of blended caramel coffee iced coffee.

• Reduce proportion sizes for the obvious reason that lesser proportion sizes lead to fewer calories. Instead of the 1 cup pasta, opt for just a half cup.

Effective calorie restriction must be combined with moderate exercise and healthy lifestyle habits for the weight loss results to stick, so to speak. Keep in mind that this is the trinity of effective weight loss such that one missing component cripples your efforts to look and feel fit and healthy again.

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Source by Ho Shiu

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How to Lose Weight in an Effective Manner With the Diet Solution

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There are numerous products in the market that promise effective weight loss and while this is the case, very few deliver on this front. The Diet Solution which was structured by a nutrition specialist is ranked among the revolutionary products in the industry. It comes in the form of a book and has received accolades from reviewers as well as consumers who have used it. While this might be the case, it is still considered important to look at some of the factors leading to this situation. For starters, it teaches people about the importance of ensuing that food is ingested using proper timings to ensure that it is digested properly.

This is considered to be an effective strategy of observing healthy living. Another interesting aspect about the plan is the fact that it comes with recipes which are considered ideal for initiating the process of burning fats. All of these recipes are easy to follow through and in addition to this, they deliver tasty dishes. Another feature that stands out is the ability of the book to guide the user through the process of losing weight rather than instructing them. Due to this fact, the chance of regaining the lost weight is lowered by a margin of 99%.

Most of the weight loss plans available in the market recommend programs that have a catastrophic effect on the body in the long run and since this outline healthy pays, it is considered among the best programs in the market. As a result, no health setbacks are associated with using this product. In essence, it works by ensuring that fats are removed from your body in an efficient and stimulating manner. To cap it all, it is important to note that it does not provide instant results but gradual progress.

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Source by Ali Raza