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.


Weight Loss Success Related Items For Sale




Weight Loss Surgery Success Workbook Deciding on Surgery Preparing for the
Weight Loss Surgery Success Workbook Deciding on Surgery Preparing for the EUR 19,06
Verbleibende Zeit: 26d 19h 11m
Sofort-Kaufen für nur: EUR 19,06
Sofort-Kaufen
Win the Fat War 145 Real Life Secrets to Weight Loss Success Buch gebraucht
Win the Fat War 145 Real Life Secrets to Weight Loss Success  Buch  gebraucht EUR 2,58
Verbleibende Zeit: 1d 13h 43m
Sofort-Kaufen für nur: EUR 2,58
Sofort-Kaufen
Fat No More Long Term Success Following Weight Loss Surgery
Fat No More Long Term Success Following Weight Loss Surgery EUR 22,16
Verbleibende Zeit: 22d 21h
Sofort-Kaufen für nur: EUR 22,16
Sofort-Kaufen
Diet SOS Life changing tips for long term weight loss success Lisa Fitzpatrick
Diet SOS Life changing tips for long term weight loss success Lisa Fitzpatrick EUR 3,35
Verbleibende Zeit: 17d 8h 53m
Sofort-Kaufen für nur: EUR 3,35
Sofort-Kaufen
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.

Your Neighborhood Medical Spa Tumescent Liposuction Procedures?
Aug 10th, 2010 by samfrea

laser treatment

You already know the actual purposes of laser liposuction procedures at your local skin clinic?

Liposuction is principally employed to improve how a individual looks, as opposed to providing any kind of wellness advantages. In a lot of cases, the patient could most likely attain the exact same results, and sometimes much better ones if and when they implemented a healthy way of life - great eating habits, frequent exercise along with a decent night's rest every night.

Professionals point out that liposuction ought to ideally only be employed if the individual did not accomplish the desired final results with a lifestyle change. For example, if quite a few obstinate locations of fat that are resistant to exercise and diet.

As soon as you gain pounds each fat cell increases in size and volume. Liposuction reduces the number of fat cells in isolated areas. How much is removed from a specific area depends on its appearance and the fullness of fat. Contour changes resulting from liposuction can be long lasting, as lengthy as the patient's weight does not improve.

Liposuction is only done in relatively small regions of the human body, and is in no way a procedure for obesity or long-term pounds loss. It should not be utilized if the particular person wants to get rid of striae, cellulite, dimpling, or other pores and skin surface irregularities.

Patients ought to discuss the positives and negatives of liposuction with their GP (general practitioner, basic care physician) before deciding on whether to proceed. If the individual still wants to go ahead, they ought to talk to their doctor seriously about the reason why they want to practice it, what they hope to gain out of it personally, and what their expectations are.

Liposuction need to only be carried out after lots of thought. Outcomes are never dramatic; they are subtle.

Based on the American Society of Cosmetic Plastic surgery, liposuction is completed much more commonly on the thighs and abdomen of females, along with the stomach and sides of men.

Authorities point out that the greatest liposuction candidates are those who have beneficial skin tone and elasticity, where the pores and skin molds itself into new contours. Men and women whose pores and skin lacks elasticity may end up with loose-looking skin in places where the procedure was done. The patient needs to be in beneficial health - persons with circulation (blood flow) issues, for example coronary artery disease, diabetes, too as those with weakened immune systems should not undergo liposuction. Candidates need to be over the age of 18 years.

Should you be interested in determining what plastic surgeons and other doctors leading medspas and skin clinics think about the most recent IPL and cosmetic laser technologies offerings out of Solta, Palomar, Candela, Cynosure, Lumenis, Syneron, Sciton,  Alma, Cutera , or treatment options such as Thermage skin tightening, laser liposuction, Dysport, mesotherapy and Melasma, be sure to pay a visit to all the skin laser community forums on Medical Spa MD, a online community of medical professionals in cosmetic medicine.

Possibly related posts:

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.

SIDEBAR
»
S
I
D
E
B
A
R
«
»  Dieting-help.com | Privacy Policy | Disclosure Policy | Substance:WordPress   »  Style:Ahren Ahimsa