Losing weight is more than just losing the fat, flab, and extra pounds on your body.
Of course, by putting in the hard work of exercising and dieting, you will be able to create a slimmer, leaner, and sexier physique.
Losing Weight goals.
While it is your body that will perform all the hard work, the hard work actually begins in your mind.
So, you should start losing weight by setting realistic goals that your mind can easily focus on and work towards. Take a look at these three tips that will help you.
Losing Weight: Short-term goals must be set.
Your progress needs to calculate in a short time like a week or two. Until the completion of the program, this process can repeat over and over while you are losing weight.
In this type of plan, you won’t frustrate at your lack of progress because you will be keeping goals that you can realize.
When you look at a diet and exercise program that only lasts a week, think about how possible that is to do, and then just do it another week.
Basically, all you need to do is change your mentality from a month to a week, such as losing 2 pounds a week rather than 10 pounds a month. Thinking about only seven days is a much better way.
Instead of saying that you will exercise every day, you can aim for a 15-minute walk after dinner each day.
Whatever you are most passionate about should become your aim.
To continue with your goals no matter how tough things become, will only happen by setting goals close to your heart.
You might think that it won’t happen to you, but it will get tough. Weight loss demands are tough to keep up with since there will come a time when the physical work will be too hard, or the mental determination will fall away.
Being happy is important to most people, and quite often the passionate desire to be happy is their reason for wanting to lose weight.
Weight loss is personal, so you need your own reason for losing weight. Lose weight because you want to, period.
Get the job done, there is no time like the present. Once you have a plan of action, start without delay.
Walking off some of your Meals is a good idea. Sit-ups can finish while watching your T.V. in the evening. You could amend your meals to include more healthy options.
Empty your kitchen of any foods that might tempt you. Anytime you can expend a little energy in your day, you are that much closer to achieving a rewarding finish.
To keep yourself from overeating, measure up smaller portions. Even seemingly trivial matters have value when looking at the whole scheme of things.
Certainly, the more decisive the strategy, the better the odds you will have to be triumphant. Write down your goals, get a buddy to help you achieve these goals, and get working on those goals now.
Losing Weight – Factors to Consider
There are many reasons why being heavier is bad for your health. It can, for example, cause or aggravate type 2 diabetes. Obesity is also a risk factor for heart disease and other cardiovascular problems.
So, what do you have to do to lose weight?
Eat less and move more is the trite answer usually received by someone who is heavier.
Of course, you can lose weight by reducing the food you eat (energy intake) or increasing the amount of exercise you get (energy output).
But the problem of effective weight loss is much more complex than simply changing the balance between the calories you consume and the calories you expend in your daily activities.
The search for an effective weight-loss formula requires answers to these four questions:
Does genetics play a role in your weight problems and, if so, what can you do about it?
How many calories do you need to cut from your diet to lose one pound or kilogram?
What are the best types of foods (carbs, fats, or proteins) to cut from your losing weight goals?
Is exercise much good in helping you lose weight or for keeping weight off?
How genes affect your weight.
Many people do their utmost to lose weight without much success. Once they have lost a few kilos, they find it extremely difficult to keep their weight down… it just rises back up again.
This suggests that the problem is genetic.
In fact, more than 30 genes have been linked to obesity. The one with the strongest link in the fat mass and obesity-associated gene (FTO).
The obesity-risk variant of the FTO gene affects one in six of the population. Studies suggest that persons who have this gene are 70% more likely to become heavier.
According to research published in the UK in 2013 in the Journal of Clinical Investigation, people with this gene have higher levels of ghrelin, the hunger hormone, in their blood. This means they start to feel hungry again soon after eating a meal.
In addition, real-time brain imaging shows that the FTO gene variation changes the way the brain responds to ghrelin and images of food in the regions of the brain linked to the control of eating and reward.
FTO Genetic Cause.
These findings explain why people with the obesity-risk variant of the FTO gene eat more and prefer higher-calorie foods… even before they become heavier. Compared with those with the low-risk version of the gene.
The FTO gene is not the only genetic cause of obesity, which is likely to be due to the sum of several genes working together.
If you have these ‘bad’ genes, however, you are not necessarily destined to become heavier. But you are more likely to end up heavier if you over-eat.
Having these genes also means that you will need to exercise greater discipline over your diet throughout your life, especially when you have managed to shred a few pounds and want to keep them off.
How many calories should you cut to lose weight?
The big question for dieters has always been… how many calories do I need to cut out of my diet to reduce my weight by a set amount, e.g. one pound or kilogram?
Once upon a time, there was a clear-cut answer to this question.
In 1958 Max Wishnofsky, a New York doctor. Wrote a paper that summed up everything known at that time about how calories are stored in our bodies. He concluded that, if your weight is being held steady, it would take a deficit of 3,500 calories to lose one pound (454 grams) in weight.
You could create the calorie deficit either by eating less or exercising more (to use up more calories).
For example, if your weight is holding steady on a diet of 2,000 calories a day and you reduce your intake to 1,500 calories a day, you will lose one pound (nearly half a kilo) in one week, i.e. 52 pounds or 24kg a year.
Alternatively, you could burn an extra 500 calories a day (through exercise) to lose the same amounts of weight over the same time periods.
For years, the Wishnofsky rule was accepted as a verified fact. It underpinned a wide variety of diets.
The only problem is that the rule is wrong. It fails to consider the changes in metabolism that take place when you go on a weight-reducing diet.
Doe’s Wishnofsky rule works initially.
The Wishnofsky rule works initially. But after a week or two, your weight reaches its minimal level, much to the frustration of myriads of dieters, as your metabolism adjusts to the decrease in your body mass and your reduced intake of food.
Until recently there was no way to predict how consuming fewer calories. Affects the rate at which your losing weight goals go. Especially, when your goal is to lose more than just a few pounds or kilograms.
There are now, however, new complex weight-loss formulas that factor in the drop in metabolic rate that occurs over time as body mass decreases. One example is the Body Weight Planner from the National Institute of Diabetes and Kidney and Digestive Diseases in the USA.
What types of foods should you cut from your losing weight goals?
What types of foods should you cut to lose weight?
Should you reduce your calories from your fat, carbohydrate, or protein intake? Which will help you reach your losing weight goals faster?
The numbers of calories in one gram of each of the basic food types are as follows:
Fat… 9 calories per gram
Drinking Alcohol… 7 calories per gram
Proteins… 4 calories per gram
Carbohydrates… 4 calories per gram
Dietary Fiber… 2 calories per gram
As fats contain more than twice as many calories as carbs and proteins. Reducing the fats you eat will work twice as quickly as a reduction in either of the other two types of foods, gram for gram.
Beating Diabetes Diet.
Therefore, diets concentrate on reducing the fat you eat. As the Beating Diabetes Diet and the Mediterranean Diet are effective in reducing weight.
But if you want to cut your calorie intake by a fixed amount a day (say 500 calories). Will it make any difference as to which type of food you cut down on?
For example, will it make any difference to the amount of weight you lose if you cut 55.6 grams of fat (500 calories) or 125g of carbs (500 calories), or 125g of protein (500 calories) from your diet?
The answer is that there is little difference in the number of weight people lose whether they cut their calories from carbs or fat.
But calories from proteins are different… according to researchers, high-protein diets tend to increase the number of calories you burn. Why this is so is not clear.
However, when people lose weight, they lose muscle as well as fat. The more muscle you lose the more your metabolism slows down which reduces the rate at which you lose weight goals reaches.
Because it preserves muscle, a protein-based diet may reduce the rate at which your metabolism slows down.
The problem is that, if you eat too much protein, you could end up damaging your kidneys. The generally accepted recommendation is that you limit your protein intake to a maximum of 35% of your total daily intake of calories.
So, provided you don’t eat too much protein, it is best to reduce weight by cutting down on fats. (For the sake of your heart, etc.) and refined carbs that spike blood glucose levels (especially if you have diabetes).
Does exercise help you lose weight or keep it off?
Cutting down on the food you eat is the best way to lose weight. Exercise is less important, at least in the initial stages.
Exercising when you are trying to lose weight can be tricky. It burns calories for sure but not nearly as many as not eating those calories in the first place.
And exercise increases your appetite. So it is easy to eat back on all the calories you burn during an intense workout.
The recommendation, when you are cutting your food intake to lose weight goals, is to focus on moderate physical activities. Such as gardening or brisk walking, rather than going to the gym.
But once you have shed those extra pounds and are down to your ideal weight, exercise becomes important for maintaining your weight at its new healthier level.
Researchers have found that most people lose weight and manage to keep it off. For at least a year exercise regularly for up to an hour every day.
Paul D Kennedy used his skills as an international consultant and researcher. To find a way to control his diabetes using diet alone and, about seven years ago, he stopped taking medications to control his blood glucose levels.
You can find out more at beating-diabetes.com or by contacting Paul at [email protected] His book Beating Diabetes is available as a Kindle e-book or a printed book from Amazon. The printed edition is also available from Create Space online bookstore.