How to lose weight the healthy way
For example, someone who has not exercised for years should not rush into running miles a day or pounding the treadmill. Not only the fight to make you feel discouraged and demotivated , you're also more prone to injury and further your fitness levels .
It's the same thing for people who suddenly start starving. Diets that severely restrict calories or the types of food 'allowed' can lead to a lack of nutrients and vitamins your body needs.
Therefore, if you need to lose weight , what should you do?
Energy needs and weight loss
Your body uses food for energy. Storing excess energy as fat . This means that if you eat more food than your body needs for its daily and airframe maintenance activities , you will gain weight.
To lose weight , you need to get your body to use fat deposits . The most effective way to do this is as follows:
reduce the amount of calories you eat
increase their activity level.
This is why experts talk about weight loss in terms of diet and exercise .
Introduce changes gradually
Small changes can make a big difference . An extra biscuit a week can lead you to gain five pounds a year - to cut biscuits from your diet and you will lose the same amount.
It is also more likely to stick to, for example, the exchange of whole milk for semi-skimmed or making time for breakfast each morning, a diet that sets rules for all foods.
You should think of weight loss in terms of permanently changing your eating habits. If weight loss goals are usually set in terms of weeks , the end game is to sustain these changes over months and years , ie lifestyle change for life.
Increase your activity level
Someone who increases the amount they exercise, but maintains the same diet and calorie intake , will almost certainly lose weight.
No matter if you hate gyms - even light exercise , such as a short 20 minute walk , will be beneficial if done most days of the week.
Each time you exercise more than usual , you burn calories and fat.
There are many ways to increase the amount of activity you do. The team sports, racket sports , aerobics classes , running, walking , swimming and cycling will all improve your fitness level .
Find something you like that is easy for you to do in terms of location and cost. You are then more likely to incorporate into your routine and continue to exercise, despite inevitably lack the odd session through holidays, family commitments, etc.
In the field this weekend . Leave your car in the car and walk to shops . Try to incorporate longer walks into outings to the park , coast or countryside and take a picnic , so you are in control of what is going to eat that day .
Each additional step that helps to take. Always take the stairs instead of the elevator or get off the bus one stop earlier than usual and walk the rest of the way.
Use commercial breaks between TV - programs to stand up and do exercise , or consider using an exercise bicycle in the living room while watching your favorite show.
