Successful weight loss without a good weight loss program is nearly impossible. To lose body fat fast you need a good weight loss program with a balance of diet, exercise and good advice. To help you I have put together 10 tips which will maximize your success.
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.
Dramatically reduce the amount of carbohydrates in your diet. Carbohydrates are sugars , like in soda, cakes, cookies, candy and "low fat" food. If you eat any processed food you are already exceeding the recommended daily intake of carbohydrates. It is impossible to lose weight without reducing carb intake dramatically. The Glycemic Index is a measure of the amount of carbohydrates in food and the speed of their absorption by the body. High GI foods are sugar, white bread and pasta, candy and cakes. When you eat them the body digests them so quickly that your blood sugar spikes and the pancreas quickly releases insulin to bring it back to the correct level. However because it has risen so fast, the pancreas actually makes too much insulin and your blood sugar then plummets and you immediately feel hungry and crave high energy food, like sugar to give you energy. When your body makes insulin, it turns the sugar into fat. Now you are hungry again and reach for a candy bar. Guess where the sugar is going?
Now when we eat low GI foods like brown rice, wholemeal pasta, full grain breads your body can't digest it quickly and the insulin response is delayed or even halted. The sugars enter the bloodstream slowly and are consumed as energy. Your energy levels stay constant, your blood levels of sugar stay steady and you don't feel perpetually hungry and put on loads of weight as a result. Try to keep your carbohydrate intake under one-sixth of your overall calories and increase the number of low GI foods you eat and eliminate the high GI foods. Candy, cakes, biscuits, sugar in coffee and soda drinks are out.
Eat less fat, especially saturated fats. There is a food myth that fats make you fat but it is based on bad science. One gram of fat contains between 9 and 10 calories of energy and one gram of carbohydrate or protein contains 4 calories. Therefore fats make you fat, except they don't. Saturated fats can block your arteries and trans fats such s those used in fries, chips and much of the junk food we eat will cause heart disease and cancer. But they don't make you fat. The body digests them differently and there is no correlation between fat intake and obesity. It is carbohydrates that are killing us. Take a careful look at the "low fat" food in the supermarket. It is full of salt and sugar. Fat gives flavor to food, and sugar makes food fattening.
Eat more vegetables, particularly veggies full of fiber like carrots. They are high in fiber, have low caloric values and leave you feeling full after a meal. They are low GI and contain loads of good antioxidants and natural statins which lower your cholesterol naturally and healthily.
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.
Your goal should be a healthy lifestyle and a new healthy you. This means not just diet but also attitude. If you are going to lose weight, the gtoal is to attractive at the end of the process, not thin, unhealthy and unattractive. Try for fresh, slim and attractiove with a real appreciation of yourself and your own value as a person. We are looking for long term goals hers, not just the next six weeks.
Leave desperation at the door. Losing weight might well be important to you, but you gained the weight slowly and you can't expect to lose it quickly. At the very least there is some work you have to do on yourself before this is all going to come together. A new lifestyle with a better diet, good exercise habits and an improved attitude to yourself as a person will lead to weight loss. It may even take a little longer, but this is for the rest of your life, not just tomorrow. With htis new lifestyle you just won't ever fall off the wagon and go backwards.
Expect the weight loss to fluctuate from week to week. Some weeks it will seem to fall off, other weeks it takes a little longer. Two factors are at work here. Firstly if you have included an exercise program, you will be gaining muscle and muscle weighs more than fat. That's good news because the more muscle the faster your metabolism and the more body fat you'll lose. Secondly hormones, the time of the month, your own health or medication can all affect weight loss. Don't be discouraged by what seems to be a slowdown. The main thing is that you are traveling in the right direction and the longer you travel in the right direction the more successful you will be in losing body fat.
Eat. Starvation diets don't work. When we starve ourselves our survival mechanisms kick in the the stressor known as starvation makes the body go into self-preservation mode. Your body then stores every calorie it sees and you become lethargic as your metabolism slows down and weight loss becomes impossible. Food is your friend; just make sure it's the right kind of food.
Eat breakfast. And a good breakfast at that. If you start the day with a good substantial breakfast containing whole grains, proteins and fats like porridge, whole wheat bread, even bacon (drained after cooking) and eggs, you won't feel hungry until lunch. No breakfast sets you up for the munchies at morning tea and I guarantee you will eat junk and you will gain weight. Don't get hung up on cholesterol in eggs by the way. There is no good science is saying eggs raise your cholesterol levels. This is looking more and more like another food myth.
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?
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.
Dramatically reduce the amount of carbohydrates in your diet. Carbohydrates are sugars , like in soda, cakes, cookies, candy and "low fat" food. If you eat any processed food you are already exceeding the recommended daily intake of carbohydrates. It is impossible to lose weight without reducing carb intake dramatically. The Glycemic Index is a measure of the amount of carbohydrates in food and the speed of their absorption by the body. High GI foods are sugar, white bread and pasta, candy and cakes. When you eat them the body digests them so quickly that your blood sugar spikes and the pancreas quickly releases insulin to bring it back to the correct level. However because it has risen so fast, the pancreas actually makes too much insulin and your blood sugar then plummets and you immediately feel hungry and crave high energy food, like sugar to give you energy. When your body makes insulin, it turns the sugar into fat. Now you are hungry again and reach for a candy bar. Guess where the sugar is going?
Now when we eat low GI foods like brown rice, wholemeal pasta, full grain breads your body can't digest it quickly and the insulin response is delayed or even halted. The sugars enter the bloodstream slowly and are consumed as energy. Your energy levels stay constant, your blood levels of sugar stay steady and you don't feel perpetually hungry and put on loads of weight as a result. Try to keep your carbohydrate intake under one-sixth of your overall calories and increase the number of low GI foods you eat and eliminate the high GI foods. Candy, cakes, biscuits, sugar in coffee and soda drinks are out.
Eat less fat, especially saturated fats. There is a food myth that fats make you fat but it is based on bad science. One gram of fat contains between 9 and 10 calories of energy and one gram of carbohydrate or protein contains 4 calories. Therefore fats make you fat, except they don't. Saturated fats can block your arteries and trans fats such s those used in fries, chips and much of the junk food we eat will cause heart disease and cancer. But they don't make you fat. The body digests them differently and there is no correlation between fat intake and obesity. It is carbohydrates that are killing us. Take a careful look at the "low fat" food in the supermarket. It is full of salt and sugar. Fat gives flavor to food, and sugar makes food fattening.
Eat more vegetables, particularly veggies full of fiber like carrots. They are high in fiber, have low caloric values and leave you feeling full after a meal. They are low GI and contain loads of good antioxidants and natural statins which lower your cholesterol naturally and healthily.
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.
Your goal should be a healthy lifestyle and a new healthy you. This means not just diet but also attitude. If you are going to lose weight, the gtoal is to attractive at the end of the process, not thin, unhealthy and unattractive. Try for fresh, slim and attractiove with a real appreciation of yourself and your own value as a person. We are looking for long term goals hers, not just the next six weeks.
Leave desperation at the door. Losing weight might well be important to you, but you gained the weight slowly and you can't expect to lose it quickly. At the very least there is some work you have to do on yourself before this is all going to come together. A new lifestyle with a better diet, good exercise habits and an improved attitude to yourself as a person will lead to weight loss. It may even take a little longer, but this is for the rest of your life, not just tomorrow. With htis new lifestyle you just won't ever fall off the wagon and go backwards.
Expect the weight loss to fluctuate from week to week. Some weeks it will seem to fall off, other weeks it takes a little longer. Two factors are at work here. Firstly if you have included an exercise program, you will be gaining muscle and muscle weighs more than fat. That's good news because the more muscle the faster your metabolism and the more body fat you'll lose. Secondly hormones, the time of the month, your own health or medication can all affect weight loss. Don't be discouraged by what seems to be a slowdown. The main thing is that you are traveling in the right direction and the longer you travel in the right direction the more successful you will be in losing body fat.
Eat. Starvation diets don't work. When we starve ourselves our survival mechanisms kick in the the stressor known as starvation makes the body go into self-preservation mode. Your body then stores every calorie it sees and you become lethargic as your metabolism slows down and weight loss becomes impossible. Food is your friend; just make sure it's the right kind of food.
Eat breakfast. And a good breakfast at that. If you start the day with a good substantial breakfast containing whole grains, proteins and fats like porridge, whole wheat bread, even bacon (drained after cooking) and eggs, you won't feel hungry until lunch. No breakfast sets you up for the munchies at morning tea and I guarantee you will eat junk and you will gain weight. Don't get hung up on cholesterol in eggs by the way. There is no good science is saying eggs raise your cholesterol levels. This is looking more and more like another food myth.
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?
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.
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