It has been proven that crash diets can help you lose weight quickly but most dieters do become a victim of the yo-yo effect. Some of these diets are also unhealthy and dangerous. Studies have proven that yo-yo dieting can actually result in more weight being put on once the person comes off the diet and each time they diet the weight becomes harder to lose.
There is no great secret to gaining and maintaining a healthy balanced weight:
EAT SENSIBLY AND EXERCISE REGULARY
The only way long term weight loss can be achieved is not through crash dieting, weight loss tablets or some new gimmick but through a change in your lifestyle.
The most important rule to remember is to ensure your calorie intake is less than the amount of calories you are expending.
10 Steps to Weight Loss
1 Set a goal for yourself and get real about achieving it.
You need to set a goal of how much body fat you want to lose and please be realistic. It needs to be specific and written down. If losing body fat is what you want to do, you must be willing to achieve it at all costs. A simple and realistic aim could be to lose 1 to 1 ½ pounds a week.
So step 1 is to stop dreaming and start doing. Tell yourself you are going to achieve your goal no matter what. Write down what you want to achieve and then go for it!
2 Start a regular exercise programme and stick with it.
You need to look at doing intensive cardiovascular workouts (average 30 minutes) 3-4 times a week. With all exercise programs you will need to use the sweat suit to maximize your calorie burning.
Cardiovascular training increases your metabolic rate so that the rest of the day you will burn off more calories. Remember cardiovascular training is where the majority of the calorie burning takes place. This is why the sweat suit is so important in aiding weight loss. Remember the ‘sauna effect’ that the sweat suit creates during exercise will increase the body’s temperature therefore increasing your calorie expenditure.
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Intensive weight training is also key to long term weight loss. Weight training has a more long term aspect to burning fat. When you add muscle to your frame your body has to expend more energy (burn more calories) to maintain that muscle. So when you are at rest, even sleeping the more lean muscle mass you have, the more calories you will expend.
Always remember to consult a doctor before performing any physical activity and always drink plenty of fluids during activity
3 Sneak in extra exercise in addition to your regular programme.
Instead of a 30 minute cardio session, do 2, 15 minute sessions.
This is definitely a tough thing to do because of busy schedules, but if it is possible, do a 15 minute cardio session first thing in the morning and another session later in the afternoon or early evening. Always remember to wear your sweat suit!
Research has shown that compared with subjects that did a 30 minute cardio session, those that did 2, 15 minute sessions burned twice as many calories. Make each 15 minute session still very intense, which is easier to do if you are going 15 minutes.
Also you should encourage routine day to day exercise in to your lifestyle. Simple things like parking at the far end of the car park and walk; take the stairs instead of the elevator these can all add up at the end of the day for calorie expenditure.
4 Eat 5-6 (or more) small meals a day.
This is important in keeping your metabolism efficiently burning calories. Constantly grazing on meals every 3 hours will allow your body to burn off what it has consumed quicker and more efficiently.
Eating one or two larger meals will actually cause your body's metabolism to slow down. Skipping meals altogether will actually cause your body to store fat as a defense mechanism.
Make each meal consist of higher protein (builds muscle) 40-50% of calorie intake, moderate carbohydrates (fuel for the body) 40-50% of calorie intake and low fat (energy and protection) 10-15% of calorie intake.
5 Choose foods that you like.
Learn to prepare healthful, low-calorie foods that taste good by checking healthy cook books for new recipes. Eating well doesn't have to mean eating dull.
6 Drink water as often as you can.
Water is used in every single physiological process your body undergoes.
It's importance cannot be stated enough, especially when it comes to fat-loss and fitness training. Try to drink 3-4 litres of water a day. The inconvenience of constantly using the bathroom is a minor drawback compared to the benefits you will receive.
Keep a bottle wherever you spend most of your day, at your desk at work, in your car, etc. Remember whilst exercising especially when wearing the sweat suit to drink plenty of fluids.
Dehydration can lead to poor performance when exercising. A poor performance in your workout will lead to less calories being burned.
7 Plan ahead.
Keep the fridge stocked with healthful food and you'll be less likely to run out for high-calorie, high-fat junk food.
8 Keep a food diary with your calorie intake and expenditure.
This will help you pinpoint where you can improve your diet.
You need to figure out your daily calorie intake and reduce it. The only effective way to long term fat reduction is to ensure your calorie intake is less than the amount of calories you are expending. UK Department of Health Estimated Average Requirements (EAR) is a daily calorie intake of 1940 calories per day for women and 2550 for men. Since most adults in the UK lead a sedentary lifestyle, these figures apply to adults with low activity levels.
It's difficult to place a number on how much below your consumption you should go, because everyone is different. A good place to start would be 150-200 calories below your calorie maintenance levels. Then continue to observe the effects in the mirror to determine if this number needs to be changed. If you continue to see no results, try reducing your energy consumption to 300 calories below your energy output.
9 Snack times.
Once you discover your favorite snack time, be sure to have plenty of healthful options available.
Snack on fruit and vegetables in between meals instead of high fat and/or sugary snacks like biscuits, crisps or chocolate. Aim for around one third of your diet to be fruit and vegetables; aim to eat around 5 portions each day.
If you skip breakfast you are likely to be very hungry by mid-morning and tempted to snack. It is better to have breakfast and a small snack of fruit later on.
10 Give it your best shot.
Losing weight for long term results is tough, there is no easy way. As mentioned before a change in your lifestyle is the key. But there are ways to get the best results.
Eating sensibly is down to you but at www.sweatsuits.co.uk we can help to ensure you get the most out of your exercise workouts. By wearing the sweat suit when you train you will increase the calorie expenditure therefore helping reach that goal of expending more calories than taking in leading to weight loss.
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