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Top Ten Weight Loss Tips Revealed
The top ten weight loss tips discussed here are the foundations, the core of any successful weight loss routine. Of course such information can be found all over the internet. Most sources tell you what you need to do to lose weight (and indeed results are guaranteed), but they don’t tell you why exactly these tips will trigger weight loss and what are the reasons for this.
I will not include specific weight loss tips such as recommendations on whether or not to eat certain foods or perform specific exercises for concrete results. My main purpose is to list only the basic and necessary tips for weight loss success and try to explain them in detail and expose the truth about some diet and fitness myths.
1. Stay away from fats. Completely eliminating fat or fatty acids from your diet: will this be the solution? The answer to this question is complicated. In contrast to this statement suffice it to mention that the fat portion of a daily calorie intake is recommended to be 20 – 30%. The key here is to understand that there are two main types of fat: saturated and unsaturated (monounsaturated and polyunsaturated) fats. They can also be divided into “bad” and “good” fats.
Studies have shown that saturated fats can be referred to as “bad” fats and unsaturated as “good” fats. The first type has elements of health risk and the human body will only store them as a backup energy source (as excess body fat). The second type possesses many health benefits such as lowering bad cholesterol (LDL) and increasing good cholesterol (HDL) levels, taking care of our skin, providing fat soluble vitamins and healthy fatty acids such as omega-3 which play a role important for our life heart. Therefore the presence of healthy fats in your diet is so important but you need to keep them in the recommended daily range of 20 – 30% otherwise consuming larger amounts of them will only contribute to your overall calorie intake which means you will gain weight.
2. Keep carbohydrates in moderation. You should keep this in mind when you are trying to lose weight. However, very low-carb diets are not the solution. Metabolized carbohydrates if not burned as energy over time will be stored as fat in your body. However they are a valuable source of energy and also possess hunger suppressing qualities. If you reduce them too low you will lose strength and energy for exercise. So again, the solution is to keep carbohydrates in moderation and make smarter food choices containing good, pure fiber complex carbohydrates such as oat products, brown rice, and whole grain bread.
3. Eat protein – high protein diet presents us with the solution. Lean protein foods are part of any healthy diet. They are very low in calories and for people who train, protein is what the body needs to build more muscle tissue. As good as they are, the general recommendation is that protein consumption takes up 10 – 20% of the daily nutrient intake. These numbers will increase if you follow a mass gain routine.
Take note that protein does not have appetite suppressing qualities, which means you will be hungry in less time after your last protein meal, and if you eat large amounts of protein meals you will contribute to your overall calorie intake and anything in between. above the calories you take in will burn for the day will lead to weight gain.
One of the most popular ideas in the world of weight loss is the low-carb, high-protein diet. This is a certain method of burning calories and losing extra pounds. However this approach is not so good for long-term weight loss, because when you follow a low-carb, low-calorie eating plan, your body is forced to use the existing carbohydrates located in your liver and muscles. Maintaining such a diet will lead to weight loss primarily from stored water in the body, instead of fat, and also strains the internal organs.
4. Eat more frequently. Instead of the traditional three meals a day, indulge in more frequent and smaller meals to boost your metabolism. Larger portions of food will slow down your metabolism, which will result in decreased calories burned, and expendable calories stored as fat in your body. When you eat more frequently you keep your metabolism at a higher rate for longer periods of time, in other words you will keep your calorie burning furnace working constantly.
5. Eat slowly. Every one of us knows that fast eating and weight gain go hand in hand and more often than not it results in overeating. About 10 minutes is the time it takes for our stomach to send the signal to tell our brain that the food we have consumed is enough to satisfy hunger. Also keep in mind that eating while doing something else isn’t advisable, like eating chips or nuts while watching TV, because that way we won’t realize how much food we’ve eaten until it’s too late.
6. Calorie counting. If you’re serious about losing weight, you’ll first aim for a healthy weight you want to achieve, then find the recommended calorie intake for that weight, and begin making gradual changes in your daily life as you strive to reach your targeted intake. To figure out how many calories you consume per day, you need to have a basic understanding of the calorie content of the foods you eat and always look at the nutrient chart on food labels.
Once you’ve defined your daily nutrient intake, you should know that anything above will result in weight gain. But don’t be wary, the solution is simple: increase the amount of exercise and you’ll burn more calories.
7. Exercise – the best way to burn body fat. The only healthy weight loss is the process of burning excess body fat stored in our body as a source of energy. Exercise will also increase strength, endurance and overall health. It can improve our mood and help with concentration. Regular exercise will prevent many diseases and eliminate many cardiovascular problems. It will also have anti aging effects and can boost our self esteem.
8. Aerobic vs Anaerobic Exercises. Aerobic or cardio exercises are performed at moderate levels of intensity for longer periods of time. They help a lot in the fat burning process and increase stamina levels.
Anaerobic exercises on the other hand are exercises to improve strength and muscle building. For example in weightlifting this means exercising with much heavier weights and with very few repetitions, some bodybuilders even go as far as one repetition with the maximum weight they can possibly lift.
Both aerobic and anaerobic exercises consume calories, the question is which is better and the answer is to get both. If your goal is just weight loss, then you’ll only need cardio, but if you want to improve your strength as well, or if you burn fat to show off your muscles, you need to build them first.
9. Say goodbye to alcohol or forget about showing your abs. Proteins and carbohydrates contain 4 calories per gram while fats contain 9, alcohol on the other hand contains 7 calories per gram. Alcohol is also known to increase appetite which means you are going to eat large quantities of meals. It also contains so-called “empty calories” which contribute to calorie burn but possess no beneficial nutritional value. Furthermore, in most cases, the calories from alcoholic beverages are the first to be metabolized by our body, leaving carbohydrates behind, which will therefore not be used as an energy source first, but will be stored as excess body fat.
10. Weight loss supplements. These are known as weight loss alternatives and they can really help but again things here are not that simple. First of all, many people think that diet pills make them lose weight without doing anything else. If you think sitting in front of the TV or computer, eating chips and chocolate waffles all the time, and taking diet pills will still lose weight, you’re on the wrong track. If you think that the more tablets you take during the day, the more weight you will lose, you are also wrong.
Weight loss supplements are always recommended as part of your diet and fitness routine, because supplement means addition and that’s exactly what they are: an addition to fill the gaps in your meal plan and to make your diet more bearable. . And I will just mention (because it’s no secret to anyone) that there are many fake or unhealthy supplements with undesirable harmful components out there. If you want to use diet pills you have to find sure ones that actually work. This means doing thorough research on their ingredients, the company’s reputation and backing, clinical studies, and customer feedback.
The most important of all weight loss tips for success is our inner motivation. It will give us the will to start with healthy eating and regular exercise, the motivation will guide us over time, to achieve and constantly improve our results and will help us not give up when results don’t manifest themselves as quickly as we want them to. After all, you are the only one who has the responsibility to control the outcome of your actions or inactions.
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