Quick Weight Loss Tips
Healthy living is on everyone's mind. Weight loss by many is seen as a means to a healthier lifestyle. There really are no magic pills to losing weight, so the best and most effective weight loss formula is healthy dieting and exercise. As we go through the essentials of weight loss, keep in mind the right diet and exercise program for you may vary, so consult with your medical professional before starting any exercise or weight loss program.
Not eating enough can sabotage your diet. The body has a mind of its own when it comes to starvation. Erratic eating patterns will cause the body to store fat. If the body believes it may be in for a period of starvation, it will store fat. You must eat meals throughout the day, and in particular, breakfast. Skipping meals is not healthy, and it is counterproductive to weight loss.
The body must burn 3,500 calories to lose one pound of fat. The only way to lose weight is to reduce your calorie intake and through activity burn more calories. Protein is essential for building muscle, which in turn helps to burn fat. Well-balanced meals that include protein are a healthy start to any weight loss.
Setting goals are crucial for anyone wanting to lose weight, although, the goals must be realistic. Individuals can expect to lose between one and two pounds a week. There may be weeks where you may not lose any weight. Dieting that includes weight training may actually cause some people to gain weight as they build more muscle. Muscle is more dense than fat, thus is heavier. Typically, as the body adds muscle you will lose inches. The waistline will reduce, as well as, other areas. Muscles will demand more carbohydrates for energy the more they are used.
The first few weeks of any diet, you may notice more than the average one to two pounds are lost. Dieters that have reduced their calorie intake have also reduced their sodium intake as a rule. Sodium or salt in the body will cause the body to store excess fluid in the body's cells. Reducing sodium will allow the body to release the excess fluid. A salt free diet can have a negative effect on your thyroid. Iodine, which is found in table salt, is essential for the thyroid gland. Individuals can also receive iodine by eating certain shellfish. In the past people rarely ate foods with iodine in their daily diet, so the government mandated that table salt contain iodine.
Drastic changes in your diet can cause problems. The pounds will come off with a healthy diet and exercise, but you must be prepared for setbacks. Many individuals reach a point where the body refuses to let go of any more weight. This means that the majority of excess fat is gone, and the body now needs more protein to build muscle. Certain carbohydrates also digest faster than others do. This is not the ideal situation since dieters want carbohydrates that digest more slowly. Slowly digesting carbohydrates are low glycemic carbohydrates. High glycemic foods will cause your blood sugar and blood pressure to spike. Some studies suggest that high glycemic foods may also reduce energy levels in some individuals.
There will always be fat in the body. Muscle replaces fat so you must decide what the ratio will be. You can determine this, and the best overall plan for your weight loss, by consulting with a nutritionist or your health care professional.
