Most people don't take the time to really learn how to lose weight safely when they start a weight loss program.
It's important to adopt habits that work with your body instead of working against it. Follow the tips and advice in this article and you'll be well on your way to long term safe weight loss.
Tip 1: Avoid Diets
Eat a balanced diet but stay far, far away from those unhealthy short term diets.
"Eat a balanced diet" means eat nutritious foods and eat a sufficient number of calories every day. In that sense it's not really a diet. It's simply a healthy way of eating.
The short term rapid weight loss diets are the ones to avoid if you're concerned about losing weight safely.
Many quick weight loss diets have you eat too few calories. When your body isn't getting enough calories, the weight you lose comes from water, muscle and fat.
Muscle loss is to be avoided at all costs. It causes a decrease in your metabolism, and that's the main reason dieters never keep the weight off.
Tip 2: Eat Balanced Meals
To lose weight safely, eat a mix of
- lean protein
- complex carbohydrates
- fibrous carbohydrates (vegetables)
- fresh fruit
- good fats
Many diets have you drastically reduce or eliminate one of the above items.
Low carbohydrate diets are a good example. Short term reductions in carbohydrates may help you lose weight quickly, but many low carb diets have you stay away from carbs or drop them to very low levels.
Carbs provide energy for brain function and for activities such as exercise.
Carbs play a big role in new muscle development and preservation. Maintaining or adding more muscle is key for long term safe weight loss.
Tip 3: Lift Weights
When I was a Personal Trainer, I learned that many people thought that it was best to do cardio until you lose weight, then start weight training to "tone" up.
What many people wind up doing is a whole lot of aerobic exercise and losing a combination of fat and muscle.
A safe weight loss program is one that causes you to lose fat and build or maintain muscle. Do your cardio, but don't avoid the weight room!
Tip 4: Get Some Instruction
You need to know how to lift weights safely, correct body position, and how to stretch.
If you've never had any instruction, get some through books, videos, or a good Trainer.
When I was working in gyms I saw many people doing things that would inevitably lead to injuries. Don't be one of these people.
Tip 5: Do Not Overtrain
It makes sense to think that the more you exercise the more weight you will lose. Nope, not true.
Athletes exercise for hours, but they also eat lots of calories and take large amounts of vitamins and minerals to recover. The average person can't do what they do.
Too much exercise can lead to overtraining, and that can lead to...
- injury,
- nagging aches and pains
- lack of energy
- decreased immune system function
- loss of muscle
Keep your workouts between 30 - 60 minutes long.
Don't half kill yourself every single time you exercise. Mix in some low to moderate intensity sessions.
You can get great results doing 30 to 45 minute workouts 5 or 6 days per week.
Tip 6: Stay Off The Pills
Supplement companies often succeed at making people believe that a pill can solve their weight issues.
It's true that some studies have shown that using caffeine 30 minutes before you exercise might help you burn up a little more fat.
I recommend you avoid caffeine supplements. Use this checklist if you decide you want to try some anyway:
Last but not least, go see the doc first if you have any conditions or if you're taking any medications.
Tip 7: Talk To Your Doctor
This is a tip on how to lose weight safely that you should not over look. If you're in decent shape, there's no reason you can't exercise regularly.
If you have any conditions, consult with your doctor before you start a fitness program.
Information about how to lose weight safely is not enough. Put these tips to work!
It's important to adopt habits that work with your body instead of working against it. Follow the tips and advice in this article and you'll be well on your way to long term safe weight loss.
Tip 1: Avoid Diets
Eat a balanced diet but stay far, far away from those unhealthy short term diets.
"Eat a balanced diet" means eat nutritious foods and eat a sufficient number of calories every day. In that sense it's not really a diet. It's simply a healthy way of eating.
The short term rapid weight loss diets are the ones to avoid if you're concerned about losing weight safely.
Many quick weight loss diets have you eat too few calories. When your body isn't getting enough calories, the weight you lose comes from water, muscle and fat.
Muscle loss is to be avoided at all costs. It causes a decrease in your metabolism, and that's the main reason dieters never keep the weight off.
Tip 2: Eat Balanced Meals
To lose weight safely, eat a mix of
- lean protein
- complex carbohydrates
- fibrous carbohydrates (vegetables)
- fresh fruit
- good fats
Many diets have you drastically reduce or eliminate one of the above items.
Low carbohydrate diets are a good example. Short term reductions in carbohydrates may help you lose weight quickly, but many low carb diets have you stay away from carbs or drop them to very low levels.
Carbs provide energy for brain function and for activities such as exercise.
Carbs play a big role in new muscle development and preservation. Maintaining or adding more muscle is key for long term safe weight loss.
Tip 3: Lift Weights
When I was a Personal Trainer, I learned that many people thought that it was best to do cardio until you lose weight, then start weight training to "tone" up.
What many people wind up doing is a whole lot of aerobic exercise and losing a combination of fat and muscle.
A safe weight loss program is one that causes you to lose fat and build or maintain muscle. Do your cardio, but don't avoid the weight room!
Tip 4: Get Some Instruction
You need to know how to lift weights safely, correct body position, and how to stretch.
If you've never had any instruction, get some through books, videos, or a good Trainer.
When I was working in gyms I saw many people doing things that would inevitably lead to injuries. Don't be one of these people.
Tip 5: Do Not Overtrain
It makes sense to think that the more you exercise the more weight you will lose. Nope, not true.
Athletes exercise for hours, but they also eat lots of calories and take large amounts of vitamins and minerals to recover. The average person can't do what they do.
Too much exercise can lead to overtraining, and that can lead to...
- injury,
- nagging aches and pains
- lack of energy
- decreased immune system function
- loss of muscle
Keep your workouts between 30 - 60 minutes long.
Don't half kill yourself every single time you exercise. Mix in some low to moderate intensity sessions.
You can get great results doing 30 to 45 minute workouts 5 or 6 days per week.
Tip 6: Stay Off The Pills
Supplement companies often succeed at making people believe that a pill can solve their weight issues.
It's true that some studies have shown that using caffeine 30 minutes before you exercise might help you burn up a little more fat.
I recommend you avoid caffeine supplements. Use this checklist if you decide you want to try some anyway:
- study the ingredients
- follow the instructions
- take a small dose to assess your tolerance
- don't take them every day
Last but not least, go see the doc first if you have any conditions or if you're taking any medications.
Tip 7: Talk To Your Doctor
This is a tip on how to lose weight safely that you should not over look. If you're in decent shape, there's no reason you can't exercise regularly.
If you have any conditions, consult with your doctor before you start a fitness program.
Information about how to lose weight safely is not enough. Put these tips to work!
Next, learn some healthy but quick weight loss tips.
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http://EzineArticles.com/?expert=Terrence_Banks
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