subject: The Ultimate Weight Loss Guide [print this page] Basically, fat is the stored energy in the body. The body can use fat when glucose levels are low and the body needs to use reserve energy (reserves). Certain organs in your body, like the brain, need glucose (specific) as energy. Fat is abundantly found directly under the skin. When fat is broken down during biolysis, you get two products namely glycerol and fatty acids.
The good side of fat:
1.Essential fatty acids cannot be made by the body and needs to be supplied in the diet.
2.There are vitamins that are fat-soluble. That means these vitamins will not dissolve in water, but only in fat. Therefore,
these vitamins need fat to distribute throughout your body.
3.Fat is a very good source of energy
Omega-3 fatty acids:
Omega-3 fatty acids seem to control your body's blood sugar levels. When your blood sugar levels are stable and controlled, cravings are usually kept under control. Omega-3 is also believed to decrease the risk of diabetes and obesity. Omega-3 fatty acids may also increase your metabolic rate. More important than keeping track of the calories you eat, is to ensure that your body burns the calories in an effective manner.
Why a balanced meal?
Protein
*High-protein foods have a tendency to slow down the movement of food in the gastric channel. If you can manage to lower the number of times you empty your stomach, you will be fuller for longer and get hungrier later.
*Because protein doesn't affect the blood sugar levels to such an extent, you won't have a steep rise in sugar levels with a sudden drop.
*One's body uses more energy to break down (digest) protein than it does to break down fat or carbohydrates.
Carbohydrates
*Skipping meals lowers your metabolism, your blood glucose level (which causes one to crave sweet things) and your energy levels.
*Eating too few calories WILL slow down your metabolism and make it harder for you to lose weight.
WHY EXERCISE IS IMPORTANT?
1.Exercise speeds up your metabolism.
Basal metabolic rate (BMR) is a rate that gives one an indication of how fast your body burns calories while you rest. If you exercise, your BMR increases so that you burn more calories throughout the day.
Exercise causes your body not only to burn calories, but also to mobilise stored fat (before fat can be used as fuel, it must be mobilised).
2.Muscles burn calories for energy 18 times faster than fat. By increasing your muscle activity moderately, your body's metabolism will increase and you will burn more calories naturally each day.
Exercise and food.
If you exercise, you will need to eat the correct food for your body to perform at its best.
After exercise?
Try to replenish some burned energy after workout. The carbohydrates will help you to recover by replenishing muscle glycogen. It also prevents you from overeating at dinner. Orange juice is a great recovery fluid. It contains vitamin C, potassium and no fat. On average, there is only about 140 calories per 10-ounce serving (and you also get to replace lost fluids).
Why do I pick up weight?
There may be various reasons why you are picking up weight.
1.You are not disciplined enough in your diet and exercise. If this is the case, use your dietary journal. Our journal will aid you in tracking your progress. At the end of the week, you will be able to see how many days you have cheated and to what extent. You may surprise yourself as one soon forgets an occasional chocolate or sweet thing.
2.You eat the wrong types of foods. Use our suggested food specifications to equip yourself with the necessary knowledge as to what the correct foods are to eat. If you are not sure what to eat, it is easier to eat the wrong food types at the wrong time.
3.You eat most of your carbohydrates during the latter stage of the day or even before you go to sleep. For your body to cope with stresses and everyday activities, it needs energy and calories. Some people starve themselves during the day only to overeat at night. Night-time is the worst time to overeat. Carbohydrates need to be eaten during the first part of the day. This will give you energy during the most stressful part of your day. If you do not eat during the day, you will most probably get cravings at night. The only way to prevent this is to have a healthy meal in the morning and in the afternoon.
Try the following to avoid over-indulging yourself:
*Drink your meal replacer beforehand. This will fill your
stomach and you won't feel that hungry during the meal.
*Drink a lot of water during the meal and avoid fizzy drinks.
*Try to keep your diet more protein based and avoid carbohydrates.
*If you order meat, ask for lean meat.
*Ask them to bring the sauce separate. Most sauces are cream based.
JUST HOW GOOD IS WEIGHT LOSS FOR YOUR HEALTH?
Weight loss is not an outward concept, but more an inward health risk. In America the proportion of money spent related to obesity has increased more than tenfold from $3.6 billion to $36.5 billion.
The increase in the health budget is due to two reasons:
1.The amount of people that need to be treated becomes more.
2.The medical costs increase each year.
Why are more people sick? People suffer from conditions linked to obesity like diabetes and high blood pressure. The major problem with obesity is the target market. It is not ideal that your doctor is targeted as the informer. Obesity is not a problem that your general practitioner should bring under your attention. Being overweight (and not necessarily obese) is something that you should realise yourself and tackle at home. The target market is supposed to shift and people should take responsibility, not only for their weight but also for their quality of life.
CONCLUSION
Try to be realistic about your diet. Keep it simple and you will be able to go the full 12 weeks. Educate yourself regarding weight loss and follow healthy style of living. Try to be innovative and positive regarding your diet and lifestyle.
by: Jason Oakley
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