There are two ways to lose weight. The first is the quick, but the risky way. It happens when you choose fad diets, diet pills or fasting as the solution. You may shed fat, but you may also lose muscle. What's more your metabolism cycle may get affected, causing long-term problems. The healthier way is through balanced diet and regular exercise.
The first regulates the calorie intake and the second gets rid of the extra calories that sneak into your body. Both build muscle and make you feel healthier. The changes are also long-term.You start by putting your calorie intake under the scanner. Note every calorie that you consume during the day; identify the food that you wolf down. This includes even the spoonful of sugar in tea or coffee.
The record can be maintained for a period of one week or a fortnight. It must indicate the calorie count of your food intake, and not just the name and quantity of food consumed. This will help you decide how many calories need to be reduced per day to lose weight.
The calorie requirements differ according to the age, sex, height and physical activity of a person. Studies show that an average human being accumulates one pound of fat for every 3,500 calories that are consumed. This does not happen in a day, but over a period of time.
You too need to work out a weekly regimen. Don't aim to reduce 3,500 calories a day but keep it to a more manageable 500 calories a day. A smart way is to move to black coffee instead of latte coffee. That alone can save you 500 calories. Cutting down on things in your diet such as salad dressing, soda pop, candy or butter can be other useful diet changes.
You should also change your diet mix. Forsake high-fat, high-calorie foods with low-fat, low-calorie options. Replace beef or pork with chicken and fish, macaroni, cheese and French fries with fresh vegetables and greens salads. The other healthy food options are high-fiber, low-sugar cereals and fresh fruit.
So, delete bacon and eggs from your breakfast and add fruits, yoghurt, oat meals and cereals. But don't skip breakfast; it is the most important meal of the day and vital to any diet. A healthy breakfast increases the metabolic rate for the entire day.
Whether dieting on not, be sure to drink plenty of water. Research has shown that drinking water also aids in weight loss. Fibers go hand in hand with water hence a good intake of fiber is also essential. Fiber ensures that the right amount of water is present in the intestine for its proper functioning.
The next is to maintain a regular exercise regime. The best results are achieved when you are sensible and don't overdo things. A good starting point is an exercise trainer. If you don't have one, check some of the best exercise videos that are available online.
You will find that every online video stresses moderation. The best workout videos even use slow motion shots to help you exercise the right way. You can supplement aerobic exercises with jogging, brisk walks, cycling or swimming three or four days a week. This helps the muscles to stay toned and fit. Another good way is yoga. Most yoga postures exercise your muscles, and stop fat from accumulating.
But don't make the mistake of spending hours on the jogging track or the swimming pool. Your metabolism returns to normal once you stop. This does not happen with weight or resistance training. Your body uses the extra calories to build muscle mass, even when you are resting.
You may argue that this is not shedding weight but adding weight. Yes, you are adding weight but in the right places. You will look leaner and fitter and your muscles will ripple. The calories will not add fat at the wrong places.
Finally, believe in yourself. There is no substitute for healthy motivation.
Restricted by the Atkins diet, there are many alternatives to try and I would like to share this simple but yummy little cooking option for those who might be trying the Atkins approach to weight loss. Parmesan breaded chicken. Since all bread products are a definite no-no on the Atkins diet, you can coat your chicken with parmesan cheese instead. First take your boneless, skinless chicken breasts, and rinse them. Cut off all the fat, and cut in half, across like a filet (makes it easier to cook). Next, fill a plastic baggie with a cup or so of parmesan cheese and your favorite spices. Next, one by one shake your chicken in the baggie until thoroughly coated. You can now either bake at 350 degrees F until done or fry it in a pan with butter and serve with your favorite vegetable. I like to serve with sautéed zucchini and squash, coated with parmesan cheese as well. Again Atkins does not permit breaded foods, but coating your zucchini with parmesan and cooking on the stove in butter, makes for a nice alternative to tempura style.
