Three Steps to Loosing Weight and Burning Fat

Simple Weight Loss Fitness Plan: Discipline, Nutrition and Exercise

Years of trying diet after diet will change the body’s composition so it ends up having have less muscle and more fat.

This makes weight maintenance more difficult due to changes in metabolism, so nutritional balance and regular exercise is the key to staying trim and fit for life. It’s no easy task though.

It takes a tremendous amount of self discipline and commitment, and most of all, perseverance.

Follow these three golden rules and start making it an everyday habit to keep in shape for years to come.

Discipline and Consistency

Aim to loose an average of two pounds of body fat a month and keep it off healthily, while gaining muscle. But this varies from person to person, some find it easier to shed pounds while others takes longer.

Those who have been identified as having a body type that easily put on weight and bulk up need to work harder and resist temptations.

Weight should be consistent and not like a bouncing ball tipping the scales back and forth in a short amount of time.

Balanced Nutrition and Lifestyle

Of all the rules, this is one of the most important:

No food after 8pm. Eating after this time only results in energy coming in with no energy getting out.

Another important rule is to avoid loosing weight through severe energy restriction (crash dieting) as this causes the loss of lean body mass crucial for metabolism.

Each person has a WMM (weight maintenance mechanism) that resides in the brain and determines how much a person weighs and how much body fat they have. This sounds sad but true, so what is needed is to try to manipulate that by:

  • Doing Aerobic exercise
  • Changing eating patterns
  • Change types of food eaten

Here are some energy facts

  • 1gram fat= 38kj
  • 1 gram carb= 17kj
  • 1 gram protein= 17kj
  • 1 gram alcohol = 29kj

Typically, a person needs 2000kj per day. Those with an office job need around 1800kj, any more then that the excess kilojoules will not be used as energy by the body and will be stored as fat.

A balanced diet is essential and should consist of 55 percent carbohydrates, 30 percent healthy fat, and 15 percent protein. This means, half of the plate should be vegetables of different colors, 1/4 should be lean white meat and 1/4 should be healthy fat such as avocado or salmon.

Eat frequently throughout the day, and no three course meals. Eat in small amounts but more frequently.

If daily recommend requirement is 1800kj you need to cut that down by 20 percent in order to loose weight. This does not mean skipping meals, but eating more low fat foods.

It is a fact that the body’s first preference of energy source is carbohydrates followed by fat and then protein. So if the aim is to reduce body fat it must burn fat, leading to the next topic.

Aerobic and Resistance Workout

From research, the body uses protein last to repair muscle damage and uses carbs first.

This is because when a person starts to workout, the body in the initial 15 minutes is working Anaerobic (without oxygen).

Without oxygen fat cannot be burnt. Thus, the rule is 20 to 30 minutes of aerobic exercises per day in mid intensity to help the body kick into the fat burning zone.

Work in a target training heart rate around 145 to 175 beats per minute. The best time to workout is in the morning after a glass of water.

The body uses carbs first and when a person wakes up the body has less carbs due to the hours spent sleeping so then it forces to use fat as a source of energy. But do not skip breakfast — a meal is needed to replenish some healthy carbs and protein.

Running/ cycling/ rowing is recommended and do it a minimum of three times a week for up to 30 minutes each time with the restrictions above. Resistance training helps to build up more muscle fibres to manipulate the “set metabolic rate”, so do “compound exercises” such as multiple muscles/ multiple joints exercises.

  • Lunges: 15 reps, 2 sets, no weight
  • Squats: 15 reps,. 2 sets, no weight
  • 3 point push ups: 15 reps, 3 sets
  • Ab crunches: 15 reps, at least 3 sets

Rest period between each set should be kept to minimum of 1 minute to 1 minute and 20 seconds because the body should keep in the target training heart rate zone as above.

How to Maintain an Ideal Weight After Losing Extra Pounds

Dieting is never fun. When a person works hard enough at weight loss to reach their ideal weight, they will need to learn important foods to eat and strategies to follow in order to keep the hard lost weight off.

Fruits and Vegetables Will Keep Weight in Control

Many people know that fruits and vegetables are the key ingredients to a healthy lifestyle, but what is also important to remember is that fruits and vegetables will help keep weight off that has been lost through diet and exercise.

Fruits and vegetables are considered superfoods to keep weight off because they provide plenty of fiber and nutrients without adding high amounts of calories to a daily caloric intake.

Consider that a 12 ounce can of regular soda contains about 150 calories and two cups of strawberry slices 99 calories and it is clear that fruits are not going to cause excessive weight gain.

Green Tea May Help Keep Weight Off

Green tea may help maintain an ideal weight or to keep weight that has been lost from returning by providing helpful phytochemicals.

The phytochemicals found in green tea may trigger weight loss by stimulating the body to burn extra calories and mildly decreasing body fat.

Low Calorie Foods Before a Meal Will Keep Hunger in Control

One of the best ways to keep hunger in control is to eat low calorie soups or low calorie green salads before the meal.

Soups that are either broth or tomato based will keep hunger in control and the overall calorie consumption will be less.

Be careful of green salads and only use low calorie dressings because when high calorie salads are eaten before a meal, many people tend to eat more calories overall than when they eat a low calorie green salad before a meal.

Protein May Also Help Curb Appetite and Keep Hunger in Control

Good sources of lean protein include turkey, lentils, yogurt, and beans and lean protein may be a significant factor in a person’s ability to keep hunger under control.

Proteins are broken up very slowly by the body and do not cause blood sugar fluctuations that can cause one to feel hungry or tired. Protein should be eaten at every meal if possible, in small doses and as lean as possible.

High Fiber Cereals are Easy and Help People Feel Full

High fiber cereals are a great way to get required nutrients that are both filling and inexpensive. Fiber helps keep weight off by providing a sense of fullness and keeps the digestive system running smoothly.

By focusing on keeping hunger in control and feeling full longer, an ideal weight should be easy enough to maintain and any weight loss that has occurred over time should stay off.

The more full one feels by eating low calorie, nutrient dense foods, the closer they will be to their ideal weight.