|
fat
Loss
Now
that we have the number of calories you need based on your
weight, age and activity levels we can shave off a few of
those calories. You must be aware of the nutritional value of
the foods you eat or this plan will not work. READ
THE LABEL. Take 300 calories off
of your daily intake and follow these basic rules.
1.
Select well-balanced meals. Regard weight management as the
adoption of a life-long nutrition plan. A healthy plan
includes a variety of foods low in fat, added sugar, and
sodium. Remember that foods high in complex carbohydrates and
fiber (fruit, vegetables, and whole grains) provide bulk and
satiety with fewer calories. Be sure that your plan includes
foods you enjoy eating, and eat five or more smaller meals a
day. Eat only very lean meats that are not fried or basted
with oils or butter. Try to grill skinless turkey or chicken
breasts. If you eat tuna try to use fat free salad dressing.
2.
Exercise regularly. Exercise is indispensable for long-term
weight loss or gain. Weight loss without exercise can result
in the loss of lean body mass as well as fat. The result is a
lowering of your metabolism (called your basal metabolic
rate). Because of this decreased metabolism, returning to
normal eating patterns can actually lead to weight gain (the
yo-yo effect). Do both aerobic exercises, (which burn fat,
control your appetite and reduce your risk of chronic
diseases), and resistance exercises (which increase lean body
mass and boost your metabolism). you may find that your weight
will not decrease or you may even gain weight. resistance
training will often cause your weight to increase due to an
increase of lean body mass, not fat. So stay off of the scales
and look in the mirror. The best thing to do would be to take
a before picture and use it as a tool to compare your loss of
body fat
3.
Set realistic goals. Many people set unrealistic goals in
their plan. Remember that things should progress slowly.
chances are the majority of the programs out there that talk
of fast results are just showing you an unhealthy short term
solution.
4. Be
aware of your caloric needs. A deficit of 300 calories per day
will result in a turning to body fat for energy. This deficit
can be reached by decreasing caloric intake and increasing
exercise. More severe caloric restrictions lower the basal
metabolic rate, making fat loss even more difficult. Remember,
your minimum daily caloric intake for an and start by
subtracting 300. If you do not start to see results in three
weeks then lower it again by 100 calories.
5.
Incorporate lifestyle changes. In order to successfully manage
your body fat, include lifestyle change strategies to cement
long term eating and exercise habits. Try keeping a diary of
your current eating and exercise patterns, including time,
place and amount. Identify barriers to changing your eating or
exercising and work to overcome these. Also, notice positive
plan management behavior and strengthen those activities.
That's
all there is to it. Follow these rules and it will work,
Questions:
Questions
or comments may be directed to Muscle Zone.
Please do not submit questions of a medical nature.
|
