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 weight and level of fitness is directly correlated to the amount and type of food you eat and the amount of exercise you do. I should also add it reflects your attitude towards your body and how efficient your metabolism. You can change every one of these factors so let’s look at some practical tips to losing body fat fast.
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 vegetables. Really focus on foods that have low caloric density (that is, low in calories but high in weight). The ideal category: low-starch vegetables, which have a low GIycemic index and are rich in valuable nutrients of all kinds, high in fiber, and filling.
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 any changes steady rather than radical. Radical changes almost guarantee you’ll drop the diet and not the weight. Moderation is the key to successfully losing body fat and weird “food-combining” diets only appear successful. You regain any lost weight almost as soon as you stop them. The goal is a long term sustainable lifestyle change in eating, not a radical short term shift
Thin, flabby and unhealthy isn’t a good look any more than fat, unhealthy and flabby is. Set out in writing your personal goals. They should be slim, not skinny, trim and taut, not flabby and comfortable with your own body image. This last one must be included or you could find yourself with an eating disorder. Learn to love the person you are becoming and love yourself when you reach that goal, or you will surely return to your old ways. Body fat loss is a goal and a way of life, not a short term fix.
Leave desperation at the door. Losing weight might well be important to you, but you gained the weight slowly and you can’t expect to lose it quickly. At the very least there is some work you have to do on yourself before this is all going to come together. A new lifestyle with a better diet, good exercise habits and an improved attitude to yourself as a person will lead to weight loss. It may even take a little longer, but this is for the rest of your life, not just tomorrow. With htis new lifestyle you just won’t ever fall off the wagon and go backwards.
Expect some ups and downs in the weight loss process. There will be weeks when the scales seem to mock you and others where the weight seems to have just fallen off. Remember that if you are a woman there are hormonal issues here as the monthly cycle affects fluid retention. Also as the exercise program develops your weight may stay stagnant but your waist line starts to shrink. Muscle weighs more than fat so the scales aren’t the only measure of success. What matters is that you are traveling in the right direction and that you don’t get off the train.
Don’t starve yourself. The human body has an amazing built-in mechanism which detects a dramatic reduction in food intake and reads it as a stressor indicating a famine. Your body then goes into self-preservation mode and desperately holds on to every bit of nutrition you eat. The result is that losing body fat becomes impossible. The body guards itself starvation and you stay fat.
Breakfast rules. Eat a good breakfast if you want to succeed in losing weight. A good breakfast with a mix of full grains such as grits or porridge, and full grain toast and some protein such as an egg or even bacon will set you up for the day. You won’t feel hungry (really hungry, not just bored) until lunchtime and the temptation to nibble high GI snacks won’t sink your best intentions. By the way, eggs don’t raise your cholesterol. That’s just another food myth, like the one that says fat makes you fat.
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.
Fast Weight Loss Works With Hypnosis
Tags: Diet, healthand fitness, Weight loss, weight;loss
