The healthiest way to lose weight is neither crash diets do bursts of exercise. The body likes slow changes in diet and exercise.
For example, someone who has not exercised for years should not rush into running miles a day or pounding the treadmill. Not only the struggle to feel discouraged and unmotivated, which is also much more likely to be injured and set your fitness levels back further.
The same is true for people who suddenly dies of hunger. Diets that severely restrict calories or the types of food 'allowed' can lead to being deficient in nutrients and vitamins your body needs.
So if you need to lose weight, what should you do?
Your body uses food for energy. Stores any excess energy as fat. This means that if you eat more food than your body needs for daily activities and maintenance of cells, the weight gain.
To lose weight, you need to get your body to use fat stores. The most effective way to do this is:
* Reduce the amount of calories you eat
* Increase levels of activity.
This is why experts talk about weight loss in terms of diet and exercise.
Introduce changes gradually
Small changes can make a big difference. An extra biscuit a week can cause you to gain 5 pounds a year - cookies cut from your diet and you will lose the same amount.
You are also more likely to stick to, say, swap whole milk to skim milk or half time for breakfast each morning of a plan that sets rules for all foods.
You should think of weight loss in terms of permanently changing your eating habits. While the goals of weight loss are generally fixed in terms of weeks, the playoffs is to support these changes over months and years, that the change in lifestyle for life.
Increase your activity level
Someone who increases the amount they use, but maintains the same diet and calorie intake, will almost certainly lose weight.
No matter if you hate gyms - even light exercise like a walk of 20 minutes will be beneficial if done most days of the week.
Every time you exercise more than usual, you can burn calories and fat.
There are many ways to increase the number of operations. Team sports, racket sports, aerobics, running, walking, swimming and cycling are all improvements.
Find something you like, it's easy to do in terms of location and price. They are therefore likely to build it into your routine and continue to exercise, although the lack inevitable odd length of the session through holidays, family commitments, etc.
* Go out and this weekend. Leave your car in drive and go shopping. Try to incorporate longer walks into outings to the park on the coast or countryside and take a picnic, then you are in control of what you will eat that day.
* Every extra step you take helps. Use the stairs instead of the elevator or at the bus stop earlier than usual and walk the rest.
* Use commercial breaks between TV programs to get up and exercise, or consider using an exercise bike in the living room while watching your favorite program.
Reduce your calorie intake
If you are overweight, you can not continue with your current eating habits, if you really want to lose weight.
It is possible to reduce body fat while eating lots of food, cakes and sweets. This does not mean you can never have a project, but you must learn how to limit these foods in small quantities - for example, for special occasions.
In terms of weight loss, you can get your body to use existing stocks of fat by eating less and making healthier choices.
This does not mean crash diet (anything less than 1500 calories), which usually ends with weakening or abandoned in despair. Quick-fix diets can lead to yo-yo effect of drastic weight loss followed by weight gain, leading to a vicious circle.
There are no shortcuts to losing weight in a healthy and reasonable.
Eating less than 300-500 calories a day should result in the loss of one or two pounds a week. This is a realistic goal. It may seem slow, but it would add up to weight loss of more than three stones per year.
Fat provides the greatest amount of calories, all food types (proteins, carbohydrates), so a good way to do this is to reduce fatty foods and eat more bread, fruit and vegetables.
Here are ways to reduce calorie intake without changing your diet considerably.
* Replace soft drinks and fruit syrups with water.
* Swap whole milk for semi-skimmed milk, partially skimmed or skimmed.
* Eat less lunch than usual. For example, make your own sandwich and limit the use of margarine or butter, and full-fat mayonnaise (store-bought sandwiches often contain both).
* Stop taking sugar in tea and coffee.
* The smaller portions of food you like.
* Avoid having a second portion at dinner.
* Court considers unhealthy - like cookies, chips and between meals.
* Reduce alcohol consumption.
All these things will affect your health positively.
Finally, do not be tempted to skip breakfast - or a meal to lose weight. Even if you skip meals to reduce caloric intake by the hour, they leave you very hungry afterwards.
Not only are you likely to overeat to compensate, but you'll often make bad choices to fill the gap: a cereal bar is not as healthy as a bowl of cereal or filling, leading you to "use" something extra for lunch.
Irregular eating habits also disrupt the body's metabolism, making it difficult to lose weight before.
Food diary
If you are not sure what is wrong with your diet, try to keep a daily diary of everything you eat and drink.
You can use a laptop or online journal.
At the end of the week, review your entries for problem areas.
Look for processed foods, alcohol, fast food, roasts, creamy sauces and fried foods.
If your diet seems largely healthy, watching portion sizes.
If you are not sure what is meant by "healthy diet", read our series on nutrition.
Once you have decided what changes are made, write them down. For example:
* Exercise: a walk of 20 minutes each lunch break.
* Alcohol: not week, two small glasses of wine on Friday, Saturday, Sunday.
* Food: no chocolate or biscuits week, choose healthy snacks such as fruit, trim all fat from meat, eating fried foods or fast.
For example, someone who has not exercised for years should not rush into running miles a day or pounding the treadmill. Not only the struggle to feel discouraged and unmotivated, which is also much more likely to be injured and set your fitness levels back further.
The same is true for people who suddenly dies of hunger. Diets that severely restrict calories or the types of food 'allowed' can lead to being deficient in nutrients and vitamins your body needs.
So if you need to lose weight, what should you do?
Energy needs and weight loss
Your body uses food for energy. Stores any excess energy as fat. This means that if you eat more food than your body needs for daily activities and maintenance of cells, the weight gain.
To lose weight, you need to get your body to use fat stores. The most effective way to do this is:
* Reduce the amount of calories you eat
* Increase levels of activity.
This is why experts talk about weight loss in terms of diet and exercise.
Introduce changes gradually
Small changes can make a big difference. An extra biscuit a week can cause you to gain 5 pounds a year - cookies cut from your diet and you will lose the same amount.
You are also more likely to stick to, say, swap whole milk to skim milk or half time for breakfast each morning of a plan that sets rules for all foods.
You should think of weight loss in terms of permanently changing your eating habits. While the goals of weight loss are generally fixed in terms of weeks, the playoffs is to support these changes over months and years, that the change in lifestyle for life.
Increase your activity level
Someone who increases the amount they use, but maintains the same diet and calorie intake, will almost certainly lose weight.
No matter if you hate gyms - even light exercise like a walk of 20 minutes will be beneficial if done most days of the week.
Every time you exercise more than usual, you can burn calories and fat.
There are many ways to increase the number of operations. Team sports, racket sports, aerobics, running, walking, swimming and cycling are all improvements.
Find something you like, it's easy to do in terms of location and price. They are therefore likely to build it into your routine and continue to exercise, although the lack inevitable odd length of the session through holidays, family commitments, etc.
* Go out and this weekend. Leave your car in drive and go shopping. Try to incorporate longer walks into outings to the park on the coast or countryside and take a picnic, then you are in control of what you will eat that day.
* Every extra step you take helps. Use the stairs instead of the elevator or at the bus stop earlier than usual and walk the rest.
* Use commercial breaks between TV programs to get up and exercise, or consider using an exercise bike in the living room while watching your favorite program.
Reduce your calorie intake
If you are overweight, you can not continue with your current eating habits, if you really want to lose weight.
It is possible to reduce body fat while eating lots of food, cakes and sweets. This does not mean you can never have a project, but you must learn how to limit these foods in small quantities - for example, for special occasions.
In terms of weight loss, you can get your body to use existing stocks of fat by eating less and making healthier choices.
This does not mean crash diet (anything less than 1500 calories), which usually ends with weakening or abandoned in despair. Quick-fix diets can lead to yo-yo effect of drastic weight loss followed by weight gain, leading to a vicious circle.
There are no shortcuts to losing weight in a healthy and reasonable.
Eating less than 300-500 calories a day should result in the loss of one or two pounds a week. This is a realistic goal. It may seem slow, but it would add up to weight loss of more than three stones per year.
Fat provides the greatest amount of calories, all food types (proteins, carbohydrates), so a good way to do this is to reduce fatty foods and eat more bread, fruit and vegetables.
Here are ways to reduce calorie intake without changing your diet considerably.
* Replace soft drinks and fruit syrups with water.
* Swap whole milk for semi-skimmed milk, partially skimmed or skimmed.
* Eat less lunch than usual. For example, make your own sandwich and limit the use of margarine or butter, and full-fat mayonnaise (store-bought sandwiches often contain both).
* Stop taking sugar in tea and coffee.
* The smaller portions of food you like.
* Avoid having a second portion at dinner.
* Court considers unhealthy - like cookies, chips and between meals.
* Reduce alcohol consumption.
All these things will affect your health positively.
Finally, do not be tempted to skip breakfast - or a meal to lose weight. Even if you skip meals to reduce caloric intake by the hour, they leave you very hungry afterwards.
Not only are you likely to overeat to compensate, but you'll often make bad choices to fill the gap: a cereal bar is not as healthy as a bowl of cereal or filling, leading you to "use" something extra for lunch.
Irregular eating habits also disrupt the body's metabolism, making it difficult to lose weight before.
Write a plan
Food diary
If you are not sure what is wrong with your diet, try to keep a daily diary of everything you eat and drink.
You can use a laptop or online journal.
At the end of the week, review your entries for problem areas.
Look for processed foods, alcohol, fast food, roasts, creamy sauces and fried foods.
If your diet seems largely healthy, watching portion sizes.
If you are not sure what is meant by "healthy diet", read our series on nutrition.
Once you have decided what changes are made, write them down. For example:
Week 1
* Exercise: a walk of 20 minutes each lunch break.
* Alcohol: not week, two small glasses of wine on Friday, Saturday, Sunday.
* Food: no chocolate or biscuits week, choose healthy snacks such as fruit, trim all fat from meat, eating fried foods or fast.
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