subject: Three Weight Loss Tips That Work [print this page] Millions of people worldwide are overweight or obese, and it's becoming a major health crisis. Being overweight or obese increases the risk of many different health problems, such as high blood pressure, heart disease, diabetes, stroke, osteoarthritis and many types of cancer. And being overweight or obese lowers overall quality of life.
If you've made the decision to lose weight, here are three weight loss tips that work.
1. Think fat loss, not weight loss. What really matters is not how much weight you lose, but how much fat you lose. Conventional diets, especially low carbohydrate diets, focus on scale weight and pounds. There are many diet ads saying things like lose 15 pounds in two weeks. That sounds great, but you cant lose 15 pounds of body fat in two weeks. If you do lose that much weight, you'll lose a few pounds of fat, several pounds of muscle, and a lot of water. Your goal has to be to lose fat while maintaining muscle.
2. Starvation diets do not work. Most conventional diets are based on a drastic reduction of calories. 95% of the people who go on conventional diets gain all of their weight back, and many times they end up fatter than when they started. It is possible to lose weight quickly by drastically reducing calories, but the weight loss will primarily be water weight, which is easy to gain back. Drastically reducing calories also forces your body into "starvation mode." Once your body is in starvation mode, your metabolism slows down and fat loss stops. You have to cut back on calories in order to lose fat, but you should never drastically reduce calories.
3. Slow and steady is the way to go. Following a slow and steady process is the healthiest and safest way to lose fat . This will also most likely result in permanently keeping the fat off. Your goal should be to lose one to two pounds of fat per week, or no more than 1% of total body weight (i.e., you could aim for three pounds per week if you weigh 300 pounds). This is the recommendation of almost every legitimate and respected dietician, nutritionist, exercise physiologist and personal trainer, as well as exercise organizations such as the American College of Sports Medicine and the American Dietetic Association.
So what's the best way to implement these weight loss tips? By making lifestyle changes. You have to cut back on calories (but not drastically reduce them), eat a healthy diet, and follow an exercise program that includes both aerobic exercise and strength training. Making these types of lifestyle changes is not easy, it requires effort and determination. But the effort and determination will be well worth it once you permanently lose body fat and start experiencing just how enjoyable life is when you're fit and healthy.
by: Jim Plummer
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