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Saturday, May 12, 2012

Sure Ways To Lose Weight

During this time of year, many people have made resolutions to lose weight. Many will give up on their efforts by February having gone through the same routine after New Year's of years prior. It does not have to be difficult to adhere to a healthier lifestyle, one in which you lower your chances of weight related disease and the general hassles of being overweight. I will show you how to tackle common problems and move towards your goals. Trust me, when you reach your weight loss goals in a comfortable manner you will be much more likely to lose weight and maintain the weight loss.

Working adults and full time college students tend to gain weight because of a real or perceived lack of time to exercise. This issue is compounded by the facts that as we get older we lose muscle (which burns calories whether we are active or at rest) and our bodies eventually begin to require fewer calories towards the middle and golden years of our lives. This double whammy is why many mistakenly assume that it's normal to get flabby or gain weight as we age. Small changes such as walking or jogging more will make a difference in your physique and if you are able to perform strength training or use weights/free weights for just 25 - 35 minutes two or three times weekly, you will be able to regain the muscle that we begin losing once we reach our 30th birthday. Sitting for long periods at home, school, or work should be broken up with at least a 5 minute stretch or walk every hour as sitting is not a natural position for humans. It is something that is common in today's society, but it is not natural or good for our bodies.

Medical problems are usually not an excuse for not exercising. For instance, some people with minor to moderate arthritis allow lower levels of pain to stop them from moving around or exercising when numerous studies show that it is best to remain active. While there are a variety of medical conditions where the person is advised by their doctor not to exercise, this recommendation is not given in a large number of cases. If you have not been exercising recently or have a medical condition you should see a doctor to make sure that it is okay for you to begin doing so. Also keep in mind that as our age advances, you will have the odds stacked against you where weight loss is concerned if you do not make regular exercise a habit.

Not cutting out enough calories. I am talking about the right calories here. Sugars, high fat, and high sodium foods will add to your waistline and make your heart have to work faster. What will happen to you if your heart wants to take a break from all this? Sugars found in pastries and candies are empty calories that your body doesn't need. Wean yourself down to eating sweets sparingly or moderately, say a couple servings in a week. High fat foods clog your arteries and make many people feel lazy or tired. Some high sodium foods are laden with extra calories from fat but high intakes of sodium regardless of fat can cause water weight gain, high blood pressure, and heart disease. If you are one to pour on the salt before even tasting your food, put down the shaker and pick up real flavor from herbs and spices instead.

Cutting out too many calories. If you are a woman, you must eat at least 1100 calories daily simply to supply your body the calories it needs to stay alive. If you are a man you need at least 1600 calories daily. If you go below these points particularly for any length of time, you will reset your body to begin holding onto every last calorie and slow your metabolism. The longer you go this route, the more likely you are to lose muscle. The more muscle you lose, the more weight you will actually gain when you decide to eat more. This is a vicious cycle that should never begin.

Aim for losing one or two pounds weekly, use strength training, weights or free weights to maintain or build your level of muscle. All it takes is about half an hour 2 or 3 times weekly in addition to your other exercise activities. If you have a demanding job or college schedule break up your exercise into smaller chunks throughout the day. Never forget that your health is just as important as anything else that you do. If you can manage to do nothing else, take a walk, run, or bike ride. Make small changes to your diet, such as slowly lowering the amount of salt, sugar, and fat in your diet. Learn about what kinds of fats are good for your body such as monounsaturated and polyunsaturated fats. Some of these fats help regulate blood pressure, promote heart health and can be helpful to those with diabetes.

Make the effort to eat fewer processed foods. Think of things that are man made. Many of us eat processed foods more than we eat fruits and vegetables and if you look at the labels, it can become very clear that habitually eating processed foods is one of the reasons many people are overweight and having a variety of health problems. Focus on eating more fresh vegetables and fruits, lean meats, beans, and good fats. Enjoy some processed foods in moderation but these foods should not be on your menu each day. An easy way to steer clear of processed foods is sticking to the outer aisles of your grocery store. If budget is a concern, you can buy several servings of frozen vegetables for a dollar or two compared to higher prices of fresh vegetables and fruits. I would avoid buying canned foods due to ongoing use of BPA in the plastic coating of canned foods.

I do not claim that you will lose weight overnight as it is not gained overnight. But, what I can promise you is an overall positive change in your health, your weight, and your energy levels when you pay attention to your health. Even if life and your responsibilities are pulling you in several directions and you feel you don't have time, remember that you are just as important as these things and people and sometimes, you really do have to put yourself first.

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