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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.
Reduce your carbohydrates. It is almost impossible to lose weight and keep it off without eating substantially fewer carbohydrates and particularly those high on the GIycemic index chart. The more processed the carbohydrate the higher the GI. White bread, cakes, candy, chocolate, biscuits, soda are all high GI. And the bad news is that eating high GI carbohydrates stimulates that appetite for more of the same. Eating a low-carbohydrate, low-GI diet will help you control your appetite and decrease cravings.
Low GI food such as wholemeal pasta, brown rice and full grain breads help control the appetite because they are digested more slowly and they don’t create the insulin response of high GI foods. You feel fuller after meals and you don’t crave top ups between meals. You have to keep your carb intake to less that one sixth of your caloric intake daily you will definitely see body fat loss. Lose the high GI carbohydrates from your diet and replace them with healthy low GI carbs.
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.
Aim for a healthy lifestyle and a healthy you, in which losing weight is one of the components, not the only one. Thin and flabby isn’t much more attractive than fat and flabby. Make health, not weight loss, your goal. If you set a healthy lifestyle as your goal, you are more likely to succeed in both improving your health and attaining permanent weight loss. Build steadily to a healthy lifestyle and the excess weight will drop away. Losing body fat is a long term goal, not a short term one.
Don’t get desperate. I understand that when you make the decision to lose weight you want it yesterday, but it isn’t going to happen. There is some hard work ahead of you after you make the vital decision to lose weight, so make sure you enjoy the journey. You are going to be on it for a while, so don’t loathe the process. Embrace it. Every day is a victory. Every step along the path a milestone. Otherwise you will crash and burn and this weight loss program will just be another lost opportunity.
Your weight loss will vary week to week depending on the diet you are on and, if you are a women, on the time of the month. Hormones play a part here. As you get further into your exercise program you will build up muscle which weighs more than fat. You might be disappointed to find you only lost 2 pounds one week but also realize your waist measurement dropped two inches. This is why it is important to take a long term view. You are travelling in the right direction. Stick with the program and you will arrive at your destination.
Never starve yourself. Starvation will lead to a rapid reduction in your metabolic rate and your energy levels will drop. The body will try to hang on to every spare ounce of fat it has because it thinks it has to go into survival mode because you have gone into a famine. This is a normal physiological response and the best strategy when on a diet is to eat.
And eating breakfast is the best meal to start the day with! A high GI breakfast of porridge and whole grain toast, protein like an egg and bacon and tea or coffee and not fruit juice sets you up for the day. Fruit juice has too much sugar in it and is a bad start to the day. A good breakfast will sustain you until lunch and you will be protected against the mid-morning snack attack that you are prone to when you start the day without breakfast. No breakfast and I promise you will fall off the diet by 11 AM that day.
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.
Find the program that works for you and then work it. One day the mirror will reflect the power of that decision. The most powerful action you can take is to make a decision today that there is no option for you but success. Fail to make a decision and … well look in the mirror and see what not making a decision has done for you so far.