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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The Definitive Detox Diet Offers Natural Detox Cleansing
Aug 4th, 2011 by Aldouspi

The Definitive Detox Diet Offers Natural Detox Cleansing

A Regular Natural Detox Cleanse Program Is Something We All Need

Do you have chronic symptoms that cannot be diagnosed as the common cold or that might not be caused from a simple lack of sleep?

People with chronic symptoms may benefit from a natural detox cleanse plan that gives the digestive system a rest and provides nutritional support for the major detox organs through specific foods and nutritional supplements. The type of detox program needed to support the detox process depends on your degree of toxicity and the efficiency of your detox organs.

If your detox organs are working properly and they are not over buurdened, they are able to  adequately cleanse toxins on their own. It can be as simple as ensuring a healthy balanced diet with adequate hydration, regular exercise and relaxation, low stress, avoidance of toxins and low level nutritional supplementation to correct nutritional deficiencies with adequate antioxidant support. In other words, living a healthy lifestyle.

If you face any health challenges that overtax your organs, or are exposed to high levels of toxins (as we all are in today's environment), you could benefit from a natural detox cleanse.The Definitive Detox Diet is an all-encompassing plan that will benefit your health and well-being. Let's take a look at what it has to offer.

Three Essential Phases

A natural detox cleanse program has three essential phases that work synergistically to rid the body of toxins, repair and rebuild damaged tissue and maintain toxin free cells on an ongoing basis.

The Cleansing phase of detox encourages the release and removal of toxins from your tissues safely. Every person is different, so frequent short-term cleanses may be better for you than a long-term program. Just remember that anything shorter than 14 days is less likely to have benefits in the long run.

The Cleansing phase should be followed by a period by eating fresh, simple, nutritious foods that will help the Rebuilding and Repair process. The body can turn its energy toward repairing damaged tissue once the body is less burdened with toxins.

Maintenance is as simple as modifying your lifestyle habits to help keep our body as free of toxins as possible. To maintain the benefits after detox, it makes sense to continue with a healthy balanced diet and limit our exposure to toxins in the future.

The Definitive Detox Diet eliminates foods that are detrimental to the body. It uses foods that are rich in vitamins, minerals, fiber and enzymes that nourish the body, supports the detox pathways and encourages the release of toxins. It will establish the foods to avoid and provide an outline of alternative foods and drinks so that you will easily be able to maintain your results. The Definitive Detox Diet has 3 diet levels so that you can follow a detailed plan in the beginning, and then mix and match diet levels as you progress.

How Supplements Help

Taking nutritional supplements including antioxidants during the detox can help prevent the toxins overwhelming the liver and prevent detox reactions. Nutritional requirements during detox are high. Deficiencies of nutrients required for the detox pathways can prevent the elimination of toxins, or stop the detox at a point where toxins have become even more toxic.

Exercise Assists the Process

If you only follow the nutritional part of a diet, it will have an adverse affect on your results. It is also important to exercise regularly, especially with a detox diet. Along with the Definitive Detox Diet, exercising a few times a week will improve your results. Regular exercise improves the elimination of toxins through the skin by perspiration. It helps elimination from the lungs through deep breathing. Exercise also increases your metabolic rate which benefits detox by reducing fat reserves that store toxins.

Now that you have a better idea about what an effective natural detox cleanse looks like, it's time to find the program that will work for your body. You can learn even more with the incredible wealth of knowledge found in the Definitive Detox Diet. Not only will you look better, you'll feel incredible!

And you can get a complimentary mini course on 7 simple steps to break your addiction to sugar at http://www.healthwellnessconnection.com, where expert author Mary Ann MacKay promotes optimal wellness through nutrition, diet, exercise and living a healthy lifestyle.

Learn more about the Definitive Detox Diet at http://healthwellnessconnection.com/reviews/detox-and-cleanse/. Click now and learn how you can eliminate disease causing toxins from your body today.

Article from articlesbase.com

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