Concentrate on the small, healthy changes you can make to your lifestyle and you will lose weight quickly. Eat fewer calories than you expend and you will burn fat. Do not be afraid of strength training. It will tone you and help keep pounds off permanently. Finally, a healthy lifestyle the fastest way to lasting weight loss
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You may be tempted to starve yourself in order to lose weight quickly. But fasting triggers your metabolism to go into starvation mode, causing the body to preserve a greater percentage of calories as fat. A better plan is to eat five or six small meals a day. This tricks the body into thinking it is eating as much as before. The student health advisory committee SNAC at UCLA say that the body will burn more calories if you eat five small meals than if you ate the same amount of calories in one or two meals.
What types of food you eat is important too. Fiber makes you feel full, so eat plenty of fruits, vegetables and whole grains. You should also have some protein in the diet. Choose low-calorie, healthy protein sources such as skinless chicken, tofu, eggs and low-fat dairy products. Avoid foods that are full of calories, but do not fill you up. High-fat foods may taste good, but they have twice the calories of carbohydrates and proteins. Also be sure to drink at least eight glasses of water a day.
Exercise is important not only for weight loss but also for your overall health. Strengthening exercises combined with proper nutrition can lead to muscle gains. Some are nervous about building muscle, thinking that it will make them look bulky. But one kilo muscles are 1/3 the size of a half kilo of fat (although adding a half kilo either require the same amount of calories: 3500). Clothes fit better and your body will be toned after you add muscle mass. Also muscle burns more calories, even when you are resting. According to UCLA, “A kilo of muscle burns 50 calories a day ;. 1 kg fat burns only 2”
Aerobic exercises burn a lot of calories. Jogging, brisk walking, swimming and aerobics classes are great weight loss workouts. The National Institutes of Health recommends 30 minutes of exercise every day. Try to change the daily routine to increase activity. For example, take the stairs instead of the elevator, or walking instead of driving.
Overall, says UCLA goal should be to lose one to two pounds a week. If you are trying to lose a lot more than that, you can start to lose muscle rather than fat. Also, metabolism can be thrown off. Form a weight-loss plan with reasonable goals, stick to it and concentrate on reaching your goal. And do not forget to reward yourself when you finally reach your goal-but not with food.