Safe was to loose eight - discover yourself the correct method

Safe Ways to Lose Weight


I Have s friend whom seems to be permanent on a diet and exercise . One week she’ll announce with pride that she has lost five kilos . A few weeks later she’ll confide unhappily that she has regained it .

But you can’t blame her or the millions of other people who struggle with extra kilos. Blame all the highly hyped too-good-to-be-true diets . “ People who go on crash diets that promote large amounts of time almost always gain all their weight back “ , says Stephen Farrell , associate director of an aerobics research institute , “ And some will gain back more than lost “ .

The latest fad is an update of a diet that’s been around for decades: the high-protein diet , where you sharply reduce carbohydrates and consume mostly protein and fat . Unfortunately , those kilos that seem to drop so miraculously are mostly water lost through dehydration , say researchers such as Miriam Nelson of Tufts University , co-author of the best selling book strong women stay slim. Nor are excessive versions of such programs safe , she warns . “Protein diets may cause dizziness and extreme fatigue. “.

Dr Charles Baum , associate professor of nutrition and medicine at the University of Illionis say Chicago , cites two other concerns : a loss of essential minerals from tour bones and elevated lipid levels due to the increase in fat. An increase in lipids may cause cardiac problems .

So is there a way to lose weight quickly , without sabotaging your health or long-term term results ? Yes . And research shows that you can do it a lot more easily than you may think...if you follow a few simple rules or hopes .

Safe Strategy 1 :

High Fibre


For Each half-kilo of fat you want to lose , you have to create a “ caloric deficit “ of BOUT 3500 Calories , according to Baum. But nature has programmed the human body to protect you from staving in times of famine. If you limit food intake too drastically , nature’s safety net kicks in and slows your metabolism down.

This is why Baum , Farrell and other researchers say you should cut tour caloric intake by no more than 250 to 500 calories per day . And you should net feel deprived while cutting back . Dr Roland Weinsier , chariman of Alabama’s nutrition sciences department , recommends that you eat to your heart’s content – as long as it’s the right stuff .

According to Weinsier’s research , if people are allowed to eat as much as they are allowed to eat much as they want of vegetables , fresh fruits , grains and unrefined starches , they will eat almost half of calories than if they were choosing from sugars , meats , cheeses and fried foods . Part of the reason for this may be that high-ibre foods tend to be very filling and have fewer calories than other foods .

Eating high-fibre foods is not only important for long term weight loss , it’s essential for long- term health . Carbohydrates ( vegetables , grains , fruits ) should be about 55 t0 60 percent of your total intake of calories prtein 12 to 15 percent , with no more than 30 percent of daily calories from fat .

For dropping kilos and maintaining weight loss , it’s safe to cut your intake even further , to 20 percent of your calories , says nutritionist . Dr David Heber . In his book The Resolution Diet , Heber suggests that lean meat not occupy more than a third of your plate . That leaves you lots more space on your dish for vegetables , grains and starches .

Bear in mind too , “ it takes a while for your brain to register that your stomach is filled up with food and you’re no longer hungry , “ says Nelson . “ If you eat really fast , you’re going to be overeating before it registers .” . Nelson suggests two tricks for those accustomed to wolfing down meals . Put down your fork after every bite .And eat your meals with other people , conversing between nibbles rather than gobbling nonstop.



Move Around

Exercise and other physical activities can burn another 250 calories per day in addition to the 250 you cut from you your diet , notes aerobics researchers Farrell . “ That’s a realistic goal . “ he says “ And doing that should result in about half a kilo of fat lost per week . “

In over two decades of study after study , experts have found that a weight-loss programme that relies solely on cutting calories is less effective in the long term than comprehensive plans that include physical activity .

For people who favour an aerobics programme , brisk walking for 30 minutes a day is the most recommended activity . But forget the oft-repeated slogan “ No pain , no gain “ . Aerobic dancing can trim you down as quickly as jogging or cycling , according to one study of mildly obese middle-aged women . Another study , published in the Journal of the American Medical Association , found that obese women on low-fat diets who upped their regular daily activities – by performing more gardening or choosing the stairs over the lift , and increased walking – were better able to maintain weight loss than those in a more regimented aerobics programme , perhaps because lifestyle changes are easier to stick with than exercise programmes for which you must set aside time .

Some study shows that even little daily activities can burn a significant number of calories For two months the researchers fed 16 volunteers 1000 calories more per day than necessary to maintain their weight . After measuring all the ways their subjects expended energy during the day , they realized that the people who had increased their movement , even if it was at their desks by changing posture, standing or occasionally taking short walks – gained the least weight .

They had spontaneously and unconsciously compensate for the greater food intake . In one subject , the boost in physical movement burned off as many as 692 calories per day . So while their more sedentary neighbours packed on up to seven kilos during two months of overeating , the ‘FIDGET FACTOR “ Limited weight gain for those who moved around more to as little as a kilo . Nelson says “ Walk , pace , stand up , tap your shoes , instead of sitting and having a coffee break with friends , take a five minute walk “. Those small changes-doing a little something extra each hour – can really add up .




LAURIE GENGARELL , 43 , had tried all kinds of weight –loss plans – skipping meals , fruit-only regime , and over-the counter diet pills and drinks – but nothing helped . She finally decided to try Nelson’s comprehensive plan, which includes working out with weighs . Even though she’d never been one to exercise , she discovered she could easily do the strength-training routines in about 20 minutes , after a daily Walk . The results showed quickly . “ I started noticing-and so did others – a difference in the way I looked after the second week . “ raves Gengarelly . “ I noticed it most when I put on my jeans . They flew on with room to spare ! It was a joyous moment . “

Nelson put two groups of women on diets . one group worked out with weights : the other group did not . Members of both groups lost an average of six kilos . But more important is the kind of weight the women lost .The strength-training group lost fat and added an average 680n grams more muscle ; the diet-only group lost almost 1400 gram of muscle along with the fat.

Why is that important ? . “ The amount of muscle we have in our body dictates our metabolic rate , “ says Nelson . “ If we preserve that muscle as we lose weight , we will keep our metabolic rate at a higher level . And that helps long-term weight control . “

How significant is muscle mass to weight control ? “ Each half-kilo of muscle burns nearly 14 calories per day. “

Heber writes in the The Resolution Diet . Over the long term , that can really add up.

To conclude : As you can see , research shows that you don’t have to starve yourself , or eliminate major food groups from your diet , or become a competitive athlete in order to shed weight . Concentrate instead on small , intelligent changes , and you should see bi difference a lot faster than you make think .


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Indus script Researcher. An enthusiastic writer on Wealth creation and Health. Freelance Article and content writer. Authored three books on Ancient living Technology .