Simple Keys To Weight Loss
Do you feel you have tried every diet program out there to no avail
? Do exercise programs seem to do nothing for those trouble spots on your body? Well, you might want to look at several key factors.
Factors which affect weight loss are: diet, exercise, & supplements. Of these three, diet and exercise are the most critical. Let's start with diet.
Diet:
Let's face it, diet is a word most of us would like to keep out of our vocabulary, and when you hear of all these programs that come and go from year to year, it's hard to figure out which is the best for you, so let us make it easy.
Step 1: Take in less calories than you burn everyday. Age is a factor in calorie intake. Ever wonder why you could eat whatever you wanted when you were younger and not gain a pound, but the older you get the more weight you pack on even when you eat less. The older you get the more muscle you tend to lose, especially when your activity level is lower. Muscle loss causes your body to slow down the rate at which it burns calories, so reducing your calorie intake as you get older will help in weight loss. Eat regularly throughout the day. Five to six meals is preferable. Eat a healthy breakfast, lunch, and dinner with healthy snacks between. This keeps your metabolism burning those calories.
A rule of thumb when eating is never be full but never be hungry. Think of your body as a garbage disposal. When your throw a bunch of food in a disposal all at once it bogs down and takes longer to get rid of the garbage, but if you throw small amounts of food in, it disposes the food more rapidly. Foods to look for when trying to lose weight are lean meats such as chicken, fish, or lean beef. Eat vegetables rich in color such as broccoli, sweet potatoes, squash, etc. Stay away from vegetables which are starches and high in carbohydrates. Also, drink plenty of water! Drinking at least eight glasses of water a day is not only healthy for you but also helps to curb appetite.
Supplements:
Supplements can aid in healthy weight loss and can help you lose those stubborn unwanted pounds. Some supplements you may want to try are:
Pyruvate - derived from pyruvice acid. Our body makes pyruvice naturally every day during digestion of starches and sugars. Studies have shown that pyruvate has great effects on weight loss by burning fat. It also stimulates energy for greater production during exercise (remember energy expended = calories cut = weight loss). According to studies, 1 gram of pyruvate per 10 pounds of body weight is a good rule of thumb. Upset stomach may occur while taking pyruvate, but lowering the dosage should help.
DHEA - has been linked to fat loss as well as slowing the aging process.
CLA - helps in muscle gain and loss of fat. Remember as you age, the more muscle you tend to lose and muscle aids in calorie burning.
Glutamine - helps build muscle and aids in recovery after workouts.
L-Carnitine - helps in metabolizing food into energy. This supplement aids in fat burning, increases energy, and helps to resist muscle fatigue, as well as builds muscle.
Omega-3 - these are good fats which help increase the delivery of nutrients to muscle which leads to fat burn.
Flax Seed Oil- great for aiding in fat loss. This comes in its purest form ground up, but you can get it in liquid or capsule form.
Multi-vitamin- Don't forget this key supplement. Make sure you get a good quality multivitamin to ensure you get quality minerals.
Make sure to contact your health practitioner with any questions regarding supplements
Exercise:
Exercise is one of the simplest ways to lose weight. There are many different exercises to choose from, but as long as you are burning more calories than you take in a day, you will lose weight. An example would be consuming 2,500 calories a day but burning only 2,000 calories would lead to weight gain. Consuming 2,500 calories a day but burning more than 2,500 calories would lead to weight loss. Simple logic, huh? A sample exercise could be to do 30-45 minutes of cardio with high intensity such as vigorous walking, jogging, or swimming. It's best to do this 3-4 times a week minimum. If you are looking to tone muscle, you can add weight lifting to you regiment. Light weight with high repetitions will help in toning muscle. Remember muscle helps burn calories, so this could be an important factor in losing those unwanted inches.
Sleep:
The easiest way to help in weight loss is sleep. Make sure to get plenty of sleep, preferably 7-9 hours a night. Not only do you burn calories while you sleep, but it gives you energy for you activities the following day.
Follow these simple guidelines and you will be on your way to losing weight.
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