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Saturday, October 15, 2011

The Way To Healthy Fat Loss

First, we need to consider how we are going to lose the weight. I know we always want to do it as fast as possible! But slow down. Those extra pounds didn't just jump on overnight. It took some time to get it there, right?

So I would say the first step is to relax. Don't rush into anything, as this is normally where we start looking at those fad diets. This is not healthy! Realize what caused you to gain the weight. We formed certain habits, and neglected some good habits.

To start the process of healthy fat loss, we need to develop some healthy habits. This should include two main areas of life. Your diet, and an exercise routine.

1) Your Diet:

Remember your diet is nothing but habits. It consists of what you are eating. Are you in the habit of munching on biscuits between meals? Are you in the habit of buying a chocolate whenever you visit the shop? Do you regularly skip meals?

Those are nothing but bad habits. I know lots of people might start backing off now because "I can't help it, when I get depressed, I crave chocolates!" Really? Does it take away your problem? Where did it start? Why do you feel better while having that chocolate? It all started when we were kids. When we got disappointed or something bad happened, we were given a chocolate to feel better, or to forget about the problem. Unknowingly, this formed a habit, and every time you feel bad, you grab a chocolate. It doesn't take away the problem. Yet, if you think about it, it is just causing another problem. An unhealthy one. We suddenly realize that we are overweight.

Am I saying that you should never have a chocolate? Good heavens, no! What I am saying is that we need to take charge and gain control over our emotions! Start to learn about your body. Learn about your emotions, how your body functions. Why do I get depressed? How do I prevent getting depressed? How do I cope with it when I do get depressed?

Learn to listen to your body. When you really feel like having chocolate, you should have one. But you will find that when you develop good habits and learn to listen to your body, eat when you are hungry, etc., when you feel like having that chocolate, it would be in moderation. You might have one, and be satisfied. You won't have those cravings anymore.

This takes us further towards good eating habits. Stop skipping meals because you feel guilty about your weight. This might be the exact reason why you battle to lose those extra pounds. Your body has gone into defense mode, as it doesn't know when the next meal is coming. This will cause you to gain weight. So you are actually fighting yourself. Now you get depressed because you can't lose weight... so you think it is a losing battle.....chocolate, here we come! More chocolate in excess... more weight... see what I am getting at?

Eat when you are hungry. Rather have more frequent meals (5 - 6 per day), but smaller portions. Start eating slower. This help to prevent you from overeating.

Pay attention to what you eat. Include a variety of food groups. You should get some carbohydrates. Also include vegetables, fruit, protein and dairy products. Avoid starchy foods.

Seeing that exercise is also an important part of any weight loss program, you need to get those carbohydrates. The big rule though, is to burn more calories than what you take in. It is important to keep a good balance.

What I mean is this:

You could exercise more, but if you compensate by eating more, you cancel your calorie deficit.

You could eat less, but if you compensate by moving less, again you cancel your deficit.

2) Exercise:

Physical activity will always play a role in losing weight. The important thing to remember is to start where you are!

If you haven't done any exercise for a long time, start slow. Maybe start walking on a treadmill. If you enjoy the outdoors, start taking a walk in the morning. Gradually increase your speed and the distance.

As your fitness allows it, take up jogging, or start swimming. The list is endless: aerobics, squash, something that you will enjoy.

It is also a good idea to include some strength training into your program. By doing strength training, it doesn't have to mean that you will get big. Following the correct routine, you can develop lean muscle mass, which will assist in burning calories. The result is healthy fat loss!

You don't need to spend the rest of your free time in the gym either. You can follow training programs which take up very little time, but will give you excellent results. It is all about WHAT you do, and HOW you do it.

At Create Your Own Healthy Lifestyle we discuss how to strip that fat and look at different exercise routines. Look around and discuss with us what is important to you. Enjoy your journey.

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