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The Very Best tips on weightloss


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The very best on weightloss and Ab workouts and Diets

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The Very Best tips on weightloss

  1. 1. ==== ====For Weight Loss. tips Visit website ====Here are some great, weight loss tips to help you reach your fitness and body composition goals.Why eight weight loss tips and not ten...or even fifty weight loss tips? I want to keep it simple sothat there is an increased chance they might be followed. All the weight loss tips in the worldwont do a bit of good if nobody can remember to follow them. You dont even have to follow all ofthese tips. For starters just pick one and when that becomes a habit, try the next weight loss tipthat strikes your fancy.The most important weight loss idea has to do with the Law of Thermodynamics. This law meansthat in order to lose weight, you need to spend more energy than you take in. In order to gainweight you need to take more energy in than you put out. So, losing weight is simple; eat lessfood while moving more often! The weight loss tips below are just ways to take advantage andmake more efficient use of this unavoidable law of nature.Weight loss tip #1: Dont go On a Diet! Yep, I said it, dont go on a diet. Most people cant stick toa diet for a long period of time. They get discouraged and quit. You need to make healthychanges to last a lifetime, not look for the next fad quick-fix. Does this mean diets and diet booksare bad? Certainly not, you may be in the minority who find one that works for you. If not, you stillcan learn something about nutrition that you can apply to your eating habits. Make small changesto your nutritional habits and over time you will reach your goals and be able to maintain them.Weight loss tip #2: Make 1 small healthy change that you can live with today! For me, that wascutting out sugary sodas and other sugary drinks. A typical regular can of soda has about 140-170 calories. Two of those per day equals 280-340 calories a day, or about ¾ lb weightloss per week if you were maintaining your weight before that change (see weight loss tip #6).What do you drink instead? Cold water!!! Not only is water healthy, one once of cold water willburn one calorie when your body heats is up. So, drinking the recommended 64-96 oz. of waterper day could equal up to 96 extra calories burned (depending on how much cold water you drankbefore).It doesnt have to be sugary drinks. It could be cutting out desserts, or limiting them to once ortwice a week from every day. Try replacing one un-healthy snack per day with a healthier one.You pick one that you can stick to (but start drinking more water anyway).Weight loss tip #3: Eat breakfast! Theres a reason for the cliché about breakfast beingthe most important meal of the day. Thats because after fasting all night, your metabolism is at itslowest point in the morning. You need to stoke the metabolic fires with a good breakfast thatcontains both carbohydrates and protein. If you dont, your body will think it is being starved andwill want to store any excess calories from the first thing you do eat (say at lunch) as fat to hedgeagainst long periods with no energy intake. Breakfast first thing keeps this from happening and
  2. 2. gives you energy to start the day.Weight loss tip #4: Eat 4-6 smaller meals per day instead of 2-3 big ones. The easy way to dothis is by having breakfast, mid-morning snack, lunch, afternoon snack, and then dinner. There,thats 5, good enough. A piece of fruit makes a great snack. By spreading your energy intake outin smaller, more frequent increments, it will increase your metabolism (you will burn more calories)because your body never thinks it is starving.Weight loss tip #5: Reduce stress. Stress causes our body to release cortisol which is a hormonethat helps us deal physiologically with stress. Simply put, the adaptations our body does inresponse to stress are contrary to weight loss. The release of cortisol promotes fat storage andsuppresses the manufacture of other hormones that promote building of lean muscle mass. Tryyoga, try meditation, try a hobby or punching a heavy bag. Just do what works for you to lowerstress.Weight loss tip #6: Determine how many calories you need to maintain your current weight, andhow many you need to reduce per day to meet your weight loss goals. Step 1: Determine yourbasal metabolic rate. This is how many calories your body burns just to maintain minimal life-support functions and is about 75% of all the calories you burn. The formula is simply your bodyweight ____ X 10= basal metabolic rate.Now, to determine how many calories you need each day to maintain your current weight, multiplythe base metabolic rate by a "lifestyle factor" based on how active you are. A note on the formula:it is just a rough estimate, females will need a few less calories (perhaps 200) than this formulaindicates. Males might need 100 more. As you age, you will require fewer calories as well tomaintain weight. So, use the formula to get you started, then adjust your daily caloric needsbased on your results (this is where a nutrition log is important, see weight loss tip #7).For sedentary people (office workers, people who mostly sit or drive all day) use 1.4. Formoderately active people (people on their feet all day like wait staff, service industry, moderateexercise) use 1.6. For very active people (jobs with lots of physical labor, movers etc., athletes)use 1.8. If you think you are in between two of the examples, then you can split the difference.Lets plug some numbers in: Weight 195 pounds, office worker. 195X10 = 1950 calorie basalmetabolic rate. 1950 X 1.4 = 2730. This is roughly how many calories they need to consume tostay at 195 pounds. Its not an exact science, but should be very close and is a great startingpoint.Now you can set your weight loss goals based on how many pounds you want to lose and in whattime-frame. The maximum sustainable healthy weight loss level is about 2 pounds per week. Inorder to lose 2 pounds per week, you need to decrease your energy intake, and/or increase yourenergy output, by 1000 calories per day. A 500 calorie per day reduction will result in a loss ofapproximately one pound per week.So, losing 40 pounds will take 20 weeks, or about 5 months at 2lbs per week. If you decreaseyour daily intake by 500 calories per day as well as increase your energy expenditure by anaverage of 500 calories per day. From our example above, to lose 2 lbs per week, they wouldeither need to eat 1730 calories per day (2730-1000) or 2230 calories with about 500 calories
  3. 3. worth of exercise averaged out over each day.Weight loss tip #7: Keep a food log. Write down everything you eat for 3 days (every singlecalorie!) then total up the calories and divide by 3 to get an average. Now that you know howmany calories you are taking in, you can plan out how many you need to reduce per day in orderto reach your goals.Weight loss tip #8: Move more! This doesnt mean you have to start some grueling exerciseprogram. In the beginning, just look for ways to move a little more than normal. Take the stairsinstead of the elevator. Walk to the store down the street, or the park instead of driving. Whenyou do start an exercise program, start slow and easy. No more than 3 days per week in thebeginning. Twenty minutes of walking 3 times per week is a great start. Or, 3 shorts workouts atthe gym or at home per week. This will start to increase your caloric expenditure so you donthave to cut quite so many calories out of your diet and still lose weight.Like diets, most people overdo it when starting an exercise program, then burn out and quit. ItsOK to miss a few workouts, or even have a rough week and not workout at all. No reason to quitin frustration, just start up again next week.Thats all the weight loss tips I have for ya...just remember that slow and steady wins the race.You didnt get overweight in a short period of will take some time to lose the weight aswell. Make one change at a time, add to it when the previous change becomes part of yourlifestyle. Stop making changes when you are happy with your results, your health and lifestyle.The good news is you can start making some small changes today that will last a lifetime and haveyou feeling better, being healthier and living longer.Brian Stramel is a certified personal trainer with a passion for helping people reach their fitnessgoals. Learn more about weight loss tips, fitness and kettlebell exercises athttp://www.fitkettlebell.comArticle Source: ====For Weight Loss. tips Visit website
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