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Weight Loss Success – Sustained through Simple Steps
Sep 4th, 2013 by Aldouspi

Weight Loss Success - Sustained through Simple Steps

Weight Loss Success by DoNotLick
Weight Loss success

One of the most important factors that directly impacts weight loss is a concept called "energy balance." Quite simply, this is a measure of whether a person has eaten more calories than they burned that day, or vice versa. Because of all the scientific jargon, it can be baffling to read detailed descriptions of how your body and metabolism work. But when it comes to weight loss, all you need to know is that your metabolism does basic math ? addition and subtraction; calories eaten and calories burned.

  • Neutral energy balance ? eating the same number of calories as you burn every day
  • Positive energy balance ? eating more calories than you burn every day
  • Negative energy balance ? eating fewer calories than you burn every day

In order to begin healthy, effective weight loss, you need to achieve negative energy balance. There are two primary ways to do this ? daily diet and exercise. We'll take a closer look at each very shortly.

However, it is important to note that most people who are aiming for moderate weight loss should not tip the scales too drastically into negative energy balance. For instance, if your daily activities result in 2000 calories burned per day, restricting your calorie intake to 800 calories per day would be excessive. You would lose weight, but probably not in the way you intended. Your body would see this drastic calorie restriction as starvation, and would begin hoarding body fat and burning muscle, in addition to losing valuable fluids and electrolytes, which is exactly the opposite of what you are hoping to achieve.

If you are at neutral energy balance and have moderate weight loss goals, then a calorie restriction of 500 calories per day will produce healthy, gradual weight loss. Be sure to consult your physician regarding appropriate levels of calorie restriction and activity if your weight loss goals are very aggressive.

Nutrition

There are two main factors that you should consider when evaluating your daily diet ? total calories and composition. The term "total calories" is as simple as it sounds - the number of calories you have consumed in a given day. If you're already mindful of the total quantity of food you eat each day, and are good at estimating serving sizes, you're in a good position to determine where your current energy balance is, and monitor it as you progress. If not, it can be useful to purchase an inexpensive kitchen scale to get a better idea of how big a serving that you consider "average" really is. You need to know how many calories you're eating on a daily basis in order to know where you can make improvements.

The composition of your diet is also very important. With all the competing diet programs out there, it can be difficult to separate the science from the hype. The guidelines in the USDA's new food pyramid, called MyPyramid, are very helpful in identifying good food choices ? whole grain carbohydrates instead of processed carbs (whole wheat bread rather than white), lean instead of high-fat protein sources (chicken instead of prime rib), and healthy sources of fat (olive oil instead of Crisco). These guidelines will serve you well in formulating a daily diet that will keep you well-nourished with sustained energy levels and feeling your best over the long term.

Again, if working all the specifics out on your own seems difficult, there are high-quality programs available that help you specify meal composition, serving size, timing of meals and snacks, and even provide you with a shopping list. These programs can be helpful and convenient, but they are not absolutely necessary to achieve your weight loss goals.

Exercise

Exercise is a very important component of any well-balanced weight loss program. In its Guidelines for Healthy Aerobic Activity, the American College of Sports Medicine recommends 30 to 45 minutes of moderate aerobic activity performed 3 to 5 times per week. This can be as simple as taking a brisk walk through your neighborhood.

With this as a "base" of aerobic activity, weight training can be an excellent way to burn more calories and encourage development of lean muscle tissue, which burns additional calories even when you're sleeping! However, it's important to get qualified instruction in how to perform weight training in order to ensure that you are performing the exercises correctly, and not putting yourself at risk of injury.

Another key element in the exercise equation is moderation. If you haven't worked out in a year, you should not set a goal of running for an hour a day, five days a week. Begin moderately and allow your body to become accustomed to this new routine. When you're used to walking briskly for 30 minutes three days per week, consider increasing to four days per week, and so forth.

Regardless of what specific kind of exercise you choose, if you perform it safely, moderately, and most important, regularly, you will be in a much better position to achieve your weight loss goals. Remember, the goal is negative energy balance and exercise is another tool to get you there. If your daily goal is a 500 calorie negative energy balance, it can be much more pleasant to exercise 200 calories away, and only have to restrict your diet by 300 calories.

Conclusion

Successfully combining a healthy diet and exercise program is the best way to achieve and sustain your weight-loss goals. A pound of fat represents approximately 3500 stored calories. Using the above example of a 500 calorie negative energy balance, over the course of a week you would lose approximately one pound, for a total of around 4 pounds per month. Experts agree that this is a healthy rate of weight loss. More importantly, by taking a gradual approach, you are teaching yourself something far more important, which is behavior modification.

Crash diets may promise that you will lose five pounds a week, but if you revert to the same patterns of behavior that you were accustomed to before you started your diet, you'll gain the weight right back. No one becomes overweight overnight, so you shouldn't expect to lose the weight overnight either. Allow your body to become accustomed to healthy new habits, so you can sustain your success over the long term.

Liz Smith writes about weight loss programs and diets for thedietchannel.com

Liz Smith is the Editor-in-Chief of Trouve Publishing.


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Fight Belly Fat with these Five Supplements
Aug 12th, 2013 by Aldouspi

Fight Belly Fat with these Five Supplements

Belly Fat - Boomer's Are Ballooning by Tobyotter
Belly Fat Supplements's Are Ballooning

Diet and exercise are essential to successfully burning belly fat. You can't replace them if you want to experience quick weight loss. Choosing the right supplements to add to your fitness plan can help you increase your burn, and you can lose belly fat even faster. The following supplements are a few of the more popular choices available.

GABA, which stands for gamma-amino butyric acid, is an amino acid that has many benefits that collectively contribute to acquiring a lean physique. It is found to stimulate production of HGH, or human growth hormone, which is believed to aid in metabolism of body fat. HGH is also responsible for muscle gains, which will in turn increase your metabolism.

GABA also helps children who are suffering from Attention Deficit Hyperactivity Disorder or ADHD by calming their nerves. GABA may also reduce symptoms of alcohol withdrawal, anxiety and premenstrual syndrome; maintain healthy blood sugar level; suppress appetite and alleviate stress, frustration and tension. Other bonus benefits of GABA are increased focus, a calming effect, and better sleep.

Raspberry ketones are also known to increase fat metabolism. It is a derivative of raspberries that is shown to have a similar effect as other popular fat loss supplements such as capsasin and synephrine. Studies indicate that raspberry ketones increase core body temperature, which increases metabolism. This supplement also gives you a nice energy boost without the jitters, so it is a great aid to get you through those tough workout sessions that really burn belly fat.

People read about all kinds of ways that are supposed to show how to lose belly fat. There are all kinds of wacky diets out there and exercise regimens that are supposed to be miracle workers for losing weight, especially belly fat. The truth is, there is no magic cure when trying to find out how to lose belly fat. However, there do seem to be a few techniques and supplements that are more effective than others in helping to lose belly fat specifically and for weight loss in general.

Green Tea is a popular supplement that many are adding into their daily routine. Aside from the numerous health benefits green tea offers, it also happens to increase metabolism and fat loss. When using a pure green tea extract, you get the increase of metabolism without the increase in heart rate you would get from other stimulants. Being rich in antioxidants, and bioflavonoids, green tea fights free radicals in your body, and boosts your immune system. It is not only a tool to help you lose weight and burn belly fat, it is great supplement to aid in overall wellness.

Green coffee bean extract is quickly becoming very popular because of the effect on fat loss. It helps to curb blood sugar spikes, increase activity of fat burning enzymes, and decrease activity of fat synthesizing enzymes. They also contain chlorogenic acid and these really help the liver to process fatty acids more efficiently. This helps to aid fat loss even further.

And green coffee beans have several other benefits. They are a natural antioxidant just like green tea and they also contain polyphenols. These help to remove unwanted toxins from the body to help your internal organs to function better.

L-carnitine is an amino acid that many body builders use to supplement their fitness routine. It is known to aid in fat loss by helping the body use fat as fuel instead of depleting the muscles of glycogen.. This results in a better energy level, increase in fat burn, and an environment for the body to build lean body mass.

These supplements can greatly enhance your results when it comes to losing weight and burning belly fat. You may choose to take just one or take a combination of supplements. Before adding any supplements, talk with your doctor to be sure they are compatible with any medications you may be taking. Combining the supplements with a healthy diet and consistently putting in quality time in the gym, you can loose belly fat for good.

To learn more insider secrets to flat abs and a leaner and sexier body, grab your free report on 9 Super Foods For Abs That Ignite Your Metabolism from http://muscleflexreps.com/lose-weight/. While you are there, check out many other resources that discusses loosing weight and living a healthier lifestyle.


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Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, we will receive an affiliate commission. Regardless, we only recommend products or services we believe will add value to our readers.

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