Maintain your old Siemens Hipath system

Weight Loss - Sustained Success through Simple Steps

Weight Loss ? Basic Lessons for Sustained Success

Weight loss is a goal for many people today, but cutting through all the hype and getting quality information can be difficult. This article will give you information on your metabolism, nutrition, and exercise that you can use to evaluate weight loss programs that you may be considering, or to create your own. For healthy, effective, and sustained weight loss, you need to learn some basics about how your body's metabolism works.

Your Body Does Basic Math

One of the most important factors that directly impacts weight loss is a concept called "energy balance." Quite simply, this is a measure of whether a person has eaten more calories than they burned that day, or vice versa. Because of all the scientific jargon, it can be baffling to read detailed descriptions of how your body and metabolism work. But when it comes to weight loss, all you need to know is that your metabolism does basic math ? addition and subtraction; calories eaten and calories burned.

  • Neutral energy balance ? eating the same number of calories as you burn every day
  • Positive energy balance ? eating more calories than you burn every day
  • Negative energy balance ? eating fewer calories than you burn every day

In order to begin healthy, effective weight loss, you need to achieve negative energy balance. There are two primary ways to do this ? daily diet and exercise. We'll take a closer look at each very shortly.

However, it is important to note that most people who are aiming for moderate weight loss should not tip the scales too drastically into negative energy balance. For instance, if your daily activities result in 2000 calories burned per day, restricting your calorie intake to 800 calories per day would be excessive. You would lose weight, but probably not in the way you intended. Your body would see this drastic calorie restriction as starvation, and would begin hoarding body fat and burning muscle, in addition to losing valuable fluids and electrolytes, which is exactly the opposite of what you are hoping to achieve.

If you are at neutral energy balance and have moderate weight loss goals, then a calorie restriction of 500 calories per day will produce healthy, gradual weight loss. Be sure to consult your physician regarding appropriate levels of calorie restriction and activity if your weight loss goals are very aggressive.

Nutrition

There are two main factors that you should consider when evaluating your daily diet ? total calories and composition. The term "total calories" is as simple as it sounds - the number of calories you have consumed in a given day. If you're already mindful of the total quantity of food you eat each day, and are good at estimating serving sizes, you're in a good position to determine where your current energy balance is, and monitor it as you progress. If not, it can be useful to purchase an inexpensive kitchen scale to get a better idea of how big a serving that you consider "average" really is. You need to know how many calories you're eating on a daily basis in order to know where you can make improvements.

The composition of your diet is also very important. With all the competing diet programs out there, it can be difficult to separate the science from the hype. The guidelines in the USDA's new food pyramid, called MyPyramid, are very helpful in identifying good food choices ? whole grain carbohydrates instead of processed carbs (whole wheat bread rather than white), lean instead of high-fat protein sources (chicken instead of prime rib), and healthy sources of fat (olive oil instead of Crisco). These guidelines will serve you well in formulating a daily diet that will keep you well-nourished with sustained energy levels and feeling your best over the long term.

Again, if working all the specifics out on your own seems difficult, there are high-quality programs available that help you specify meal composition, serving size, timing of meals and snacks, and even provide you with a shopping list. These programs can be helpful and convenient, but they are not absolutely necessary to achieve your weight loss goals.

Exercise

Exercise is a very important component of any well-balanced weight loss program. In its Guidelines for Healthy Aerobic Activity, the American College of Sports Medicine recommends 30 to 45 minutes of moderate aerobic activity performed 3 to 5 times per week. This can be as simple as taking a brisk walk through your neighborhood.

With this as a "base" of aerobic activity, weight training can be an excellent way to burn more calories and encourage development of lean muscle tissue, which burns additional calories even when you're sleeping! However, it's important to get qualified instruction in how to perform weight training in order to ensure that you are performing the exercises correctly, and not putting yourself at risk of injury.

Another key element in the exercise equation is moderation. If you haven't worked out in a year, you should not set a goal of running for an hour a day, five days a week. Begin moderately and allow your body to become accustomed to this new routine. When you're used to walking briskly for 30 minutes three days per week, consider increasing to four days per week, and so forth.

Regardless of what specific kind of exercise you choose, if you perform it safely, moderately, and most important, regularly, you will be in a much better position to achieve your weight loss goals. Remember, the goal is negative energy balance and exercise is another tool to get you there. If your daily goal is a 500 calorie negative energy balance, it can be much more pleasant to exercise 200 calories away, and only have to restrict your diet by 300 calories.

Conclusion

Successfully combining a healthy diet and exercise program is the best way to achieve and sustain your weight-loss goals. A pound of fat represents approximately 3500 stored calories. Using the above example of a 500 calorie negative energy balance, over the course of a week you would lose approximately one pound, for a total of around 4 pounds per month. Experts agree that this is a healthy rate of weight loss. More importantly, by taking a gradual approach, you are teaching yourself something far more important, which is behavior modification.

Crash diets may promise that you will lose five pounds a week, but if you revert to the same patterns of behavior that you were accustomed to before you started your diet, you'll gain the weight right back. No one becomes overweight overnight, so you shouldn't expect to lose the weight overnight either. Allow your body to become accustomed to healthy new habits, so you can sustain your success over the long term.

Liz Smith writes about weight loss programs and diets for thedietchannel.com

Liz Smith is the Editor-in-Chief of Trouve Publishing.

In The News:

Undersea 'blasts' recorded at same time Russia-Germany gas pipelines damaged
Tue, 27 Sep 2022 09:39:00 +0100
Mysterious leaks in the Nord Stream gas pipe network began with "powerful subsea blasts" and may have resulted from an "act of sabotage".

Qatar 'conscripting civilians and summoning diplomats from abroad' to boost World Cup security
Tue, 27 Sep 2022 11:31:00 +0100
Qatar’s World Cup security operation will be bolstered by civilians enrolled on mandatory military service and diplomats brought back from overseas.

Eleven children among 17 killed in Russia school shooting as wounded to be taken to Moscow
Tue, 27 Sep 2022 13:15:00 +0100
More than a dozen children wounded in a school shooting in central Russia are being transferred to Moscow for further treatment.

Shakira to face trial over alleged £13m tax fraud
Tue, 27 Sep 2022 12:16:00 +0100
Shakira is set to go on trial for tax fraud after a Spanish judge approved proceedings against the pop megastar.

Lawyer facing charges in case linked to Kenya's president found dead
Tue, 27 Sep 2022 11:31:00 +0100
A lawyer facing charges at the International Criminal Court (ICC) in a previous case linked to Kenya's recently elected president has been found dead.



tikatoshop.it

Erfahrungen mit Pallhuber Wein
Agen Bola SBOBET Terpercaya

Travel in comfort and at your leisure with CT Airlink Limousine & Car Service for top quality private transportation and exceptional customer service. We operate Sedans, SUVs & Vans for CT Car Services to covering all Connecticut airports including Car Service from CT to Newark Airport , Mohegan Casino Uncasville CT, Foxwoods Casino Mashantucket CT, Manhattan Cruise Terminal NYC, Brooklyn Cruise Terminal NYC and Bayonne Cruise Terminal NJ. CT Airlink hire licensed and friendly chauffeurs who have in-depth knowledge of the Areas.

Hispanics and Obesity - The Worrying Truth

What is the link between Hispanics and obesity? Are people... Read More

South Beach Diet Overview

Developed by Dr. Arthur Agatston, The South Beach Diet touts... Read More

Weight Loss : Keep It Simple

An increasing trend over the last few years has been... Read More

How to Find Your Ideal Body Weight Part II

Body Mass Index (BMI)Body Mass Index is an accurate indicator... Read More

Play Ball To Get Fit

Chances are if you've stepped foot in a gym or... Read More

Weight Loss Tip ? The Importance of Lowering Your Body-Fat!

When you hear a doctor or a personal trainer say,... Read More

A Weight Loss Secret ? The Art of Detachment!

Have you ever worried about something so much it paralyzed... Read More

The Pain of Instant Gratification

What a great world we live in. You want something,... Read More

Cruisin to Lose

Recently, I won a family cruise on the Regis and... Read More

Ultimate Weight Loss: Fight Fat and Win

As if you needed another reason to hit the snooze... Read More

How Many Calories Are Too Many

In today's bustling world we are constantly surrounded by media... Read More

How to Select the Best Diet for You?

In the old West tricksters sold a snake oil to... Read More

Slimming Solutions

Here are 5 solutions to slimming:1. Set Mini-Goals: Try setting... Read More

Cellulite: The Biggest Female Epidemic

Cellulite is probably one of the most embarrassing of all... Read More

Do You Jiggle When You Walk?

Today I stopped by my favorite coffee shop in Berkeley,... Read More

The Solution to Healthy Weight Loss

The overweight and obesity epidemic is a worldwide problem. There... Read More

Healthy Diet Answers: Want Fries With That Mister ?

Yes, my healthy diet has at times suffered at the... Read More

Low Carb vs. High

Low carb diets can be classified as food plans that... Read More

Can Quick Weight Loss Really Work?

Quick weight loss is promised by diets all the time.... Read More

Dieting Effects ? Alcohol

Dieting presents many complications if you are not fully committed... Read More

Low Carbohydrate Diet Revolution -- A History

Most people think of the Atkins diet when they hear... Read More

Cafeteria At Fault for College Weight Gain

College weight gain is at an all time high, and... Read More

Do Diet Pills Really Work?

You've seen diet pill advertisements? You have read the testimonials... Read More

Weight Control For Webmasters

Are you gaining weight sitting in front of the computer?... Read More

First Component of Weight Loss

Any true body transformation starts with self?discovery. It is an... Read More