Weight Reduction PrinciplesApril 25, 2010
Excess weight is rapidly becoming one of the most pressing medical issues in America today. Statistics indicate that close to 70% of adults are either overweight or obese, and even more disconcerting is the rise seen among children and teens. As obesity increases, so do the diseases which are associated with excess weight, such as heart disease, cancer, stroke and diabetes. Sensible weight loss allows for dramatically reduced risk from these diseases, and can provide a natural treatment without the need for a lifetime of dangerous prescription medications.
Cut Calories By 25%
People routinely set out to lose weight by following a poorly organized diet. They fail to understand that weight loss requires proper planning and organization, with calories and nutrients being calculated with every meal. Many overweight people have tried countless diets and are unable to maintain their initial weight loss. Initially the diet works well as the first pounds come off, but eventually metabolism slows and our innate survival mode causes weight loss to plateau. Once this happens, most dieters become disappointed and put the pounds back, plus a few just in case they should try again. Less than 5% of people following a traditional diet are able to maintain a normal weight range for more than 5 years, as our body defends our desire to attain a healthy weight.
Weight loss can be achieved by strict adherence to a well laid out regimen which reduces total calorie intake by 25%. This may seem drastic at first, but after two weeks the body will adjust to the reduced caloric load and overall metabolism will become more efficient, making the new dietary lifestyle a pleasant experience. It is important to ensure that the minimum requirements are met for all vitamins and minerals. This is accomplished by using dietary software which is available on the internet at no cost.
It is essential to record every food item eaten in the program, and initially all food must be counted or weighed. There will be no room for unhealthy processed foods which are laden with sugar, salt, trans-fats and excessive carbohydrates. The calorie restricted diet will focus on raw and steamed vegetables, nuts, seeds, lean protein and limited fruits and monounsaturated fats. The health benefits of this new lifestyle can be seen almost immediately in reduced weight, lowered blood pressure and normalization of blood sugar.
Interval Training Exercises Fuel Weight Loss
Exercise is the catalyst which fuels weight loss. Any type of diet is destined to fail without the right type of exercise program which is designed to increase fat burning and metabolism. Aerobic exercise has been popular for increasing the heart rate and does help in weight management. This type of progressive exercise does little to build up muscle which is key to the sustained burning of fat for energy.
Our genes have been programmed based on many thousands of years of evolution. Our early ancestors did not evolve in a world of aerobic exercise, but instead used short bursts of intense physical motion which was required in the hunt for food or to evade an enemy. It turns out that we gain the most benefit from exercise which is short in duration, intense and repeated to work many different body parts. Develop a fitness program which highlights all major muscle groups alternatively and lasts 30 to 60 seconds each. The total workout session should last 10 to 20 minutes. Research has shown that this type of short burst, intense pattern has the same fat burning effect as an hour of aerobic training, and most importantly provides muscle conditioning and sustained fat burn to compliment calorie restricted weight loss.
Fish Oil Fats Help Burn Fat
Fish Oil contains Omega-3 fatty acids which have shown an amazing capacity to fuel fat metabolism in the body. Studies show that supplementing with fish oil activates lipase, the enzyme responsible for breaking down fat when digested. Since the fat is converted for use as energy at a 25% higher rate, it is not stored, assisting in weight loss and maintenance. Omega-3 fats from fish oil also have the capacity to reduce insulin resistance, allowing our cells to better utilize glucose as needed. This not only has the benefit of correcting metabolism problems which can lead to diseases such as diabetes, but also keeps sugar from being converted to fat where it can be stored. Fish oil has been known to benefit brain health for a number of years, but we now understand that it can also be an aid in attaining our weight loss goals.
Obesity is a problem that will plague our culture for the foreseeable future. The skyrocketing trend among children will guarantee the problem will persist for generations. We have the tools to correct the problem, starting with caloric control through dietary modification. Reduce calories by 25% by adopting a healthy eating regime and monitor all food eaten. Develop a fitness routine which uses short burst, high intensity intervals, and utilize targeted supplementation with fish oils as a compliment to achieve your weight loss goal.