I decided to share 10 Secrets for amazing weight loss with you! If you can master the next 10 points, you will be well on your way to your weight loss goals in no time. Read, learn and then take those words and turn them into actions. Actions that will help you achieve your ideal weight. You can thank me later.
1 Consumption of calories - just this once I want you to remember what foods you eat, when you eat and why you eat. I want you to realize that weight loss comes down to a simple formula that is calories consumed versus calories burned. To effectively lose weight your body needs to be burning more calories per day than you consume. The average adult woman needs a minimum of 1,200 calories a day just for normal human bodily functions, while the average man needs around 1,500 calories. Depending on the amount of activity, physical work and exercise in a day, these figures may be slightly higher. But overall, a healthy diet weight loss for the average woman should be between 1200-1500 and 1500-1800 calories per day for the average man.
2 calories Burn - To lose weight, you must burn more calories throughout the day than you consume. Sitting around doing nothing all day burns very few calories. Get out and be active through sports, activities, hobbies, physical work and exercise is what will help you lose weight. Walking is great, but not enough. If you have a physical job, which is very good too, but still not enough. You must designate at least one hour a day for a vigorous workout that raises your heart rate and get what you're sweating. Try to be active and sweat for at least 60 to 90 minutes per day for an extra 500 calories a day burned.
3 labels of food - food labels understanding is crucial when it comes to choosing their food and prepare meals. First always look at the ingredient list for beginners. The first three items on this list should not be any type of added sugar! Look for natural ingredients. Next learn and understand how the "calories" and the "share". For example 175 calories a fifth portion, does not mean that it is only 175 calories in Kraft Dinner box. That would be 875 calories. Add cheese and butter and milk and you are up to 1000 calories for a single meal. Also keep an eye on the amount of sugar and sodium in a food product. The sugars and salts are added to foods to give them more flavor, but are simply more bad calories for your body.
4 Portion Control - Eating healthy is one thing, but knowing the sizes and calories used in these healthy foods you prepare are equally important. We could have a healthy diet, but still be consuming too much food causing them to lose any weight at all. Before you start your try to maintain a weekly food diary, counting all the calories you are consuming in your current diet diet. Find the total weekly average daily adding seven days worth of calories and dividing by 7 If you say that the average number of 3,000 calories a day and your new diet will consist of 2,000 calories per day, it will be 7000 calories less per week you consume. Take note of this, 3,500 calories equals one pound of body weight. Thus, knocking out 1,000 calories a day from your diet, you will lose 2 pounds every week diet alone!
5 Eating Frequency - It is very important not to use all the daily calories in just 1 or 2 sessions. It is also very important that you do not go more than 3-4 hours without eating MAX. Your metabolism needs to continue burning throughout the day if you need to add fuel to the fire every two hours. Try this basic configuration. Eat breakfast an hour after waking, morning snack 2.5 hours later, followed by lunch 2.5 hours later, when his lunch 2.5 hours later after dinner and 2 again 5 hours later. Add pre and post training in which they can apply snacks.
6 Preparation of Food - Healthy food can be time consuming and is often used as an excuse to let people know why they do not. It is important and can make life much easier to plan your meals for the next day the night before. You can even go so far as to prepare meals on a week night cooking too. Pre cooking and storing food in the freezer in containers can be very quick and effortless. Using zip lock bags to store food in the refrigerator the night before is very useful. Bring a cooler with you to work to keep food and keep it fresh and fun, this is a must!
7 Strength Training - Increase lean muscle mass through strength training will speed up your metabolism. The more lean muscle you can add, the higher your metabolism will be and the faster you burn fat and lose weight. It will also be easier to bear your ideal weight once you arrive and give a hard and defined rather fluffy look.
8 cardio - Whether you're out for a run or prefer the comfort of an elliptical trainer at home or in the gym, an hour of cardio every day is a must! Try to get your heart rate in an area of fat burning in the order of 125-135 beats per minute and hold for the duration of the time. This will help you maximize your fat loss and burn 400-500 calories good. An hour of cardio every day at this level is equivalent to about one pound of weight loss per week.
9 Rest and recovery - often overlooked, but as important as the exercise itself is the resting stage. We have no doubt about it, your body repairs, restores and passes through all the physical adjustments while he rests. The results are designed for the gym, but born in bed If your body is in pain, she should rest. Avoid training the same muscle groups in the back of days ago. If you do not get a good night's sleep and gives your muscles a chance to repair it quickly reached a plateau and struggle to find results.
Support Group 10 - Have another, an important group to encourage support of friends and family that he's back, no matter what is essential to your success in weight loss. Surround yourself with people who also want to be active, exercise and eat healthy. Avoid inviting people to drink plenty of water, be lazy and easily get on the right track or secretly want you to fail.
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