Most tips for losing weight ignore the fact that a diet is not a temporary restriction of food. Taking weight off, and keeping it off, requires making changes that should be maintained permanently.
Weight gain usually happens when more calories are taken in than the system can use. The excess is then stored as fat. This is not always simply a matter of overeating. It is usually the result of too much of the wrong type of food being consumed, couple with too little exercise. To lose weight, one must revise the patterns that led to the problem.
Many people feel that they gained weight overnight, and therefore should be able to lose it overnight. Neither scenario is true. Weight gain occurs over a period of time, and losing it will also take time. Keep in mind that seven pounds a month (an easily achievable, safe goal) leads to more than 80 pounds in just one year.
A slower rate of weight loss is not only better for the health, but most often results in successful maintenance of the target weight. More drastic reduction in calories leads to a lowering of the body’s metabolic rate. To compensate for what it thinks is a famine situation, the body will refuse to burn calories and save more fat.
Over time, severe calorie restriction will result in the body trying to utilize muscle for energy. Muscle needs more fuel, pound for pound, than fat. This is one reason men often lose weight easier than women. But the real danger is that important major organs, such as the heart, which consist of muscle tissue can be damaged.
Increasing the percentage of muscle in the body is beneficial to anyone trying to drop pounds. For one thing, the body will burn more calories. But since it takes exercise to build muscle, the body is also burning more calories just as a result of the exercise.
In addition to the fundamental facts, there are some easy to follow tips on losing weight. One is to space several small meals throughout the day. Depending on the specific caloric requirements of the individual, three meals of three to four hundred calories each should be consumed. In addition, three snacks should be eaten between meals to keep blood sugar levels even and reduce feelings of hunger. One way to determine how many calories the body needs to lose weight is to multiply the current weight by 10. For example, someone weighing 250 pounds will start to lose at 2,500 calories or below. However, no one should restrict calories to fewer than around 1,500 unless supervised by medical personnel.
Meals should be scheduled for roughly the same time every day, and they should be the sole activity. Do not eat while reading or watching television. And make the meal look as enticing as possible. It also helps to use a smaller size plate to make it look like there is more food on it. Sugars should be eaten with a meal, and the carbohydrates for that meal should be reduced. Treats should definitely be included in a meal plan. Denying all sweets can lead to binging or abandoning all efforts to lose weight.
There are many foods that can be used to ease feelings of hunger without adding a lot of calories. Hot air popped popcorn without butter is one. Strawberries and watermelon are excellent, low calorie fruits. Raw vegetables like cucumbers, carrots, and cauliflower add almost no calories as long as they are eaten plain and not dipped in ranch. check over here
One must remember that there are no tips for losing weight that matter unless eating and exercise patterns are not changed. So called yo-yo dieting, where one loses twenty pounds and then gains thirty, is bad for the health. It is also bad for the self-esteem, which can lead to more weight gain. But if a sensible plan is followed, it is not only possible to lose excess pounds, but to keep them off for life.