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Move More - Take every opportunity to expend more
energy. Dont drive if you can walk, dont walk if you can run. See activity as an opportunity rather than an inconvenience. General moving burns a big 70% of your daily calories so try to Eat Less and Move More.
We keep looking for a fast, magical, fat loss, weight loss, health and fitness miracle but what would happen if we applied the simple concept of eating less and moving more.
Eat less junk food, eat more fruit and veggie foods, Get some regular cardio based exercise, Get stronger to protect your body, improve your quality of life and turn your body into a fat burning machine and stick with it rather than giving up after one week.
Dont Diet - If youre thinking of going on a diet to lose those extra pounds think again. Long-term weight control through dieting is near impossible, for the simple reason that diets promote only short-term solutions.
On a diet youll certainly look lighter on the scales, but in most cases this is because youve dumped a few pounds of body fluid, and not because youve lost any significant amount of body fat.
Diets Dont Work - One of the main reasons diets dont work is because they send the body into starvation mode - a survival mechanism for times when humans faced periods of famine.
Cutting back on our energy intake causes the body to
lower its metabolic rate, which reduces its ability to burn fat. At the same time, hunger signals increase and we quickly start to crave high energy foods loaded with fats and sugars - the exact foods we are trying to do without!!!
Diets Put On Weight - Alarmingly, research has shown that repeated dieting actually makes it harder to lose weight and easier to put it on!!
This is because when you dump the diet and return to
normal eating habits, the drop in metabolic rate caused by the diet means that your old eating habits actually represent excess in calories. Not only do you regain the fat stores just lost, but also you may even gain a bit extra.
Diets Are Unhealthy - A cycle of rapid weight loss followed by weight gain can lead to loss of lean tissue from your muscles and calcium from your bones.
It also strips the body of essential vitamins and minerals.
Too little food means not enough energy for physical
activity. Dieting causes your body to conserve energy, making results harder to achieve.
Diets Make Food The Enemy - Food provides nourishment
and comfort. Diets can make you afraid to eat, depriving you of one of lifes pleasures.
Going from one failed diet to the next can leave you feeling depressed and create a cycle in guilt battles against food.
A Lifelong Plan - Regular physical activity and a healthy, balanced diet arent as glamorous as the quick fixes, but they do get better results.
Start with one extra exercise session and one less fatty takeaway meal per week, and gradually work towards a lifelong plan for achieving your best weight.
Sticking With It - If you change the way you eat or exercise to lose weight, ask yourself this question. Can I see myself sticking to this routine for life!! If the answer is No then its time to change what youre doing.
Be Realistic - A realistic weight loss plan is around one to two pounds per week. Fast weight losses are not fat loss but glycogen and water. If you lose weight quickly then you will probable return back to the weight at which you started as quickly as it was lost.
Healthy Eating - Increase the amount of fruits, vegetables, non-fat dairy products, whole grains and beans that you eat. Eliminate calorie-dense foods such as cookies, sugary desserts, chips, fries, pizza, candies, crackers etc.
Research on people who have successfully lost a lot of weight and kept it off long term, shows that the vast majority succeeded by consuming a low fat diet high in fibre coupled with strength training and cardiovascular activity.
Your goal is to start utilizing these tips into your everyday weight loss regime to start losing weight consistently and for good.
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