3/31/07
Sure-Fire Weight Loss Strategy
Author: Cliff Baker2
The two most important steps to losing weight and keeping the weight off are:
1 - Eat Less
If your calorie intake is greater than your calorie expenditure then you will put on weight. Therefore to lose weight you need to create a calorie deficit, the energy (food) taken in, must be less than the energy burned. Food and water, is the energy your body needs to exist. Your body needs only so much in order to operate.
Here are some ideas for eating less
Don't eat after 7 p.m. If you stick to this, you cut out late night snacks, which are a killer for adding weight.
Eat smaller portions. Eating 5 or 6 smaller meals a day is better than eating 3 larger meals, ideally eating something every 3 hours or so will trickle feed you body with fuel. Cutting your portion size down for each meal, you cut down on the amount of energy coming in. But you must make this healthy food, no fast food, processed food, high fat food, white breads, white rice or white pasta...always go for the wholemeal varieties. This alone will be one of the biggest ways to eat less.
Eat a sensible breakfast, low in fat with protein and some carbohydrates. You need to get your body functioning again after not eating since last night. You are breaking your fast. Remember portion control and everything in moderation.
Snack on foods like, fruit, nuts and seeds. Nuts and seeds are a great source of good healthy fat, as well as protein. Most of us consume too many bad fats and not enough good healthy fats.
2 - Exercise More
You need to burn more energy than your used too, but that does not mean you have to run half marathons every day. To do this you need to increase your activity. You can do this quite easy if you just put a little thought to what your daily routine is.
Note: If you are not used to exercise, go and see your doctor and get a health check and get his approval before you start anything strenuous.
Here are some examples:
Say you work on the 6th floor, start by taking the elevator to the 5th then walk one floor, do this for a week. The next week take the elevator to the 4th and walk up two floors etc, this will ease you in slowly if you take no or little exercise at present. You'll soon start to feel the difference. Don't think of it as exercise, think of it as activity. You will be surprised at how easy it is to increase your activity level!
Take your dog for a walk, or a neighbors if you don't have one. If you do not have a dog to take, take a walk anyway. It doesn't have to be very far. Just take a walk however far you want, uphill is even better. Just do more activity than you have been used too and you will feel better and start burning more energy than before.
Remember ANY activity is better than none.
If you can, start weight training. Muscle burns energy efficiently. If you build muscle, it replaces fat and makes you a fat burning machine!
Try to think of other creative ways to cut calories and increase energy expenditure. I'm sure you can come up with many more ideas. This will be a great start for you. Keep in mind it is much easier to start, and stick with these steps if you have someone to share in your activity.
Small activity and eating changes made every week will add up. If you try to much change too soon, it will be harder to stick too.
A final thought - The best time to plant a tree was 5 years ago. The second best time is right now!
This can be applied to losing weight. The best time to start may have been in the past, but the second best time is right now. Don't get discouraged. This is a lifetime commitment and a life changing goal. Be easy on yourself, but be committed and you will see progress!
About the Author:
For more information and articles on burning fat and the healthy way to lose weight visit the authors site: http://www.TheFatBurner.net NOTE: You have full permission to reprint this Article within your website or newsletter as long as you leave the article fully intact and include the "About The Author" resource box. Thanks! :-)
¶ 10:58 AM
Author: Cliff Baker2
The two most important steps to losing weight and keeping the weight off are:
1 - Eat Less
If your calorie intake is greater than your calorie expenditure then you will put on weight. Therefore to lose weight you need to create a calorie deficit, the energy (food) taken in, must be less than the energy burned. Food and water, is the energy your body needs to exist. Your body needs only so much in order to operate.
Here are some ideas for eating less
Don't eat after 7 p.m. If you stick to this, you cut out late night snacks, which are a killer for adding weight.
Eat smaller portions. Eating 5 or 6 smaller meals a day is better than eating 3 larger meals, ideally eating something every 3 hours or so will trickle feed you body with fuel. Cutting your portion size down for each meal, you cut down on the amount of energy coming in. But you must make this healthy food, no fast food, processed food, high fat food, white breads, white rice or white pasta...always go for the wholemeal varieties. This alone will be one of the biggest ways to eat less.
Eat a sensible breakfast, low in fat with protein and some carbohydrates. You need to get your body functioning again after not eating since last night. You are breaking your fast. Remember portion control and everything in moderation.
Snack on foods like, fruit, nuts and seeds. Nuts and seeds are a great source of good healthy fat, as well as protein. Most of us consume too many bad fats and not enough good healthy fats.
2 - Exercise More
You need to burn more energy than your used too, but that does not mean you have to run half marathons every day. To do this you need to increase your activity. You can do this quite easy if you just put a little thought to what your daily routine is.
Note: If you are not used to exercise, go and see your doctor and get a health check and get his approval before you start anything strenuous.
Here are some examples:
Say you work on the 6th floor, start by taking the elevator to the 5th then walk one floor, do this for a week. The next week take the elevator to the 4th and walk up two floors etc, this will ease you in slowly if you take no or little exercise at present. You'll soon start to feel the difference. Don't think of it as exercise, think of it as activity. You will be surprised at how easy it is to increase your activity level!
Take your dog for a walk, or a neighbors if you don't have one. If you do not have a dog to take, take a walk anyway. It doesn't have to be very far. Just take a walk however far you want, uphill is even better. Just do more activity than you have been used too and you will feel better and start burning more energy than before.
Remember ANY activity is better than none.
If you can, start weight training. Muscle burns energy efficiently. If you build muscle, it replaces fat and makes you a fat burning machine!
Try to think of other creative ways to cut calories and increase energy expenditure. I'm sure you can come up with many more ideas. This will be a great start for you. Keep in mind it is much easier to start, and stick with these steps if you have someone to share in your activity.
Small activity and eating changes made every week will add up. If you try to much change too soon, it will be harder to stick too.
A final thought - The best time to plant a tree was 5 years ago. The second best time is right now!
This can be applied to losing weight. The best time to start may have been in the past, but the second best time is right now. Don't get discouraged. This is a lifetime commitment and a life changing goal. Be easy on yourself, but be committed and you will see progress!
About the Author:
For more information and articles on burning fat and the healthy way to lose weight visit the authors site: http://www.TheFatBurner.net NOTE: You have full permission to reprint this Article within your website or newsletter as long as you leave the article fully intact and include the "About The Author" resource box. Thanks! :-)
¶ 10:58 AM
