When you lose weight quickly you need to monitor where this weight loss is coming from. It could be water, body fat, or lean muscle mass. The majority of the time it comes from lean muscle mass instead of body fat. This causes serious issues with your metabolism. When someone experiences a lot of weight loss through crash diets, diet pills, or some other unhealthy way to lose weight the body’s lean muscle mass is dismantled. You lose some of your best tissue for keeping a lean body. This article will explain the Top 10 Steps to lose weight effectively and keep it off.
Step 1: Avoid Crash Dieting. The worst thing you can do is go off your diet and start eating again. Your calories will only shoot up when your metabolism is already lowered and you have just lost muscle mass. Rather than lose weight you will pack on body fat very quickly. Crash dieting is the number one reason why people abandon their weight loss programs. The research concluded that the 811 Participants followed a diet similar to the next step to lose weight.
Step 2: Lose Weight Slowly and Keep it off. Focus on taking 500 calories out of your diet per day. This deficit equates to 3 500 calories per week, which equals 2 kilograms (1 pound) of body fat. Create this deficit through shedding 250 calories from your diet and burning 250 calories with a mild exercise program. This will ensure that you retain your muscle mass and only lose body fat. It will also provide you with a plan to lose weight and keep it off permanently.
Step 3: Focus on Getting Enough Protein. Eating lean items like chicken and turkey breast, fish, and egg whites will ensure that you have enough protein in your diet. Try to eat small nutritious meals throughout the day. I got regular recipes from Better Fitness and you can find free ideas from using the search engines.
Step 4: Eliminate Empty Calories from your Diet. Ensure that you eliminate calories from foods like soda, high calorie fruit juices and fast food. By cleaning up your diet you should see a vast increase in your weight loss and improvement in your physique.
Step 5: Keep Track of your Nutritional Intake. A diet journal of your nutritional intake is an extremely important tool. This will enable you to keep track of where your calories are coming from and really monitor your intake. Either open word, put the date and start typing; or use the search engines to find a free diet journal from a weight loss program like Better Fitness. All 811 Participants in the weight loss research kept a diet journal to lose weight.
Step 6: Do Cardiovascular Training. Cardio training has 2 benefits: not only does it strengthen your heart and lungs, but also; it is a vital tool for shedding calories and body fat. The research found cardio exercise to be an important factor for all 811 Participants to lose weight. Harvard experts agree that you should cardio train for 20 to 60 minutes 3 days a week. Your heart rate should be elevated to over 60%. The Better Fitness Weight Loss Program advised me that cardio was the key to a long and healthy life. You can begin cardio training at any time by going to my blog or using the search engines to find a program that suits your lifestyle.
Step 7: Strength Train. Strength training is another important step to lose weight by building a lean body and dropping fat. Research indicates that you burn an additional 50 calories per day for every 2 kilograms (1 pound) of lean muscle you add to your body. Therefore, and extra 20 kilograms (10 pounds) of muscle will burn approximately 500 calories per day. That’s an extra 2 kilograms (1 pound) of fat every week. Another study found that strength training significantly boosts the metabolism. When muscle is metabolically active you burn more fat than other body tissue.
Step 8: Do your research. There are thousands of ways for you to lose weight on the market. You can use these 10 steps to select the most effective weight loss program for you. By using the search engines to research the different ways to lose weight you can find the best program for you. It is important that you look at things like customer support, money back guarantee, and testimonials from other customers. I got a 60 day money back guarantee with The Better Fitness Weight Loss Program and lost 10 pounds before it was up.
Step 9: Keep Your Motivation. You need regular motivation when starting a new weight loss program, or keeping the fire in an existing diet. I get strong motivational tips from The Better Fitness Weight Loss Program. By working as hard on yourself as you do your diet you will be excited and energized for great cooking and focused workouts. The 811 Participants in the Harvard research all had regular motivation to lose weight.
Step 10: Change Your Habits. Following this step is not only extremely important to lose weight and keep it off; but also, for optimum health for a lifetime. The Better Fitness Program provided me with good information on how to change my habits for a lifetime. Use these 10 steps to change your habits to lose weight.
To conclude, this article has discussed the safest most effective steps to lose weight and keep it off forever. Crash diets wont work, what you need is a mild combination of diet and exercise to achieve weight loss. Keep these 10 steps in mind when selecting your weight loss program.