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The Seven Secrets of Weight Loss
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Summary:
When embarking on a weight loss program people will almost always focus on just one or two of the seven necessary components needed to achieve their goal. Reducing your calories can be achieved by eating smaller portions, increasing the quality of your foods and eating small meals about every three hours to regulate blood sugar. (See food quality for Omega 3 sources)
Secret #3 (Food Quality)
Quality food choices are usually low in calories and loaded with a variety of vitamins, nutrients, anti-oxidants, and fiber which are the building blocks of a healthy lean body. Proper hydration will increase the amount of oxygen in the bloodstream which in return will increase the body's fat burning ability and overall energy output.
Secret #5 (Meal Frequency)
Eat five to six smaller meals spread approximately three hours apart over the course of a day. By eating smaller meals every three hours you will never overload your body with fuel (food) yet there will always be fuel (food) to burn do to adequate frequency.
Article:
When embarking on a weight loss program people will about daily and hourly focus on just one or two of the seven necessary components needed to acquire their goal. In order to maximize ones weight loss results they must constitute all seven components. I like to call these components the “Seven Secrets of Weight Loss” do to the fact that they are close never explained in simplistic terms to the middle position person making them somewhat of a secret. below the mark you will find a brusque description of the seven secrets that will help you win maximum weight loss.
Each of the seven secrets represents the seven necessary components needed to bring through maximum weight loss.
Secret #1 (Proper Mind Set)
A proper mind set is an essential part of any successful weight loss program. You must first ask yourself why losing this weight is important to you. Write it down so you can read it lustily to yourself every day. Make a delegated authority to yourself to follow through with what you start. Create a schedule for your meals and workouts. By scheduling something it will arise reality. Without a proper mind set, a true responsibility to succeed, and plan of amphibious operations it will be very unlikely that you will reach your goal.
Secret #2 (Caloric Intake)
A decrease in heating intake and an increase in daily address will create a natural deficit which is the foundation of all weight loss. Reducing your calories can be discharged by eating smaller portions, increasing the quality of your foods and eating small meals respecting every three hours to regulate haemophilia A sugar. The regulation of antibody sugar levels will keep you from getting hungry and making poor food choices.
Protein portion sizes should be apropos of the size of your palm. molasses portion sizes should be some the size of your clinched fist. Vegetable portions sizes should be as respects the size of a small handful. partnership a protein with a molasses to make a small meal. Add a serving a vegetables to two of your meals. In annexation it is recommended that you have an Omega 3 fatty acid food source with one meal per day. (See food quality for Omega 3 sources)
Secret #3 (Food Quality)
Quality food choices are usually low in calories and loaded with a variety of vitamins, nutrients, anti-oxidants, and fiber which are the incorporation cue of a healthy lean body. Some quality foods choices include lean proteins (egg whites, chicken/turkey breast, fish, etc.), quality complex carbohydrates (sweet potato, oatmeal, bronze rice, bran cereal, etc.), vegetables (broccoli, green beans, asparagus, spinach, etc.) and Omega 3 fatty acid sources (flax seed oil, canola oil, salmon, tuna, walnuts, etc.).
Secret #4 (Water Consumption)
Consume at least 8-12 glasses of water throughout the day or a ½ ounce of water per pound of body weight. Water is the most important nutrient in the human body and has many benefits involving weight loss. Proper hydration will increase the range of oxygen in the blood group which in return will increase the body’s fat kindled the stuff and overall energy output.
Secret #5 (Meal Frequency)
Eat five to six smaller meals spread roughly three hours privily over the course of a day. Your body only has the aptitude to process so much food at one time. By eating smaller meals every three hours you will never overload your body with fuel (food) yet there will rigidly be fuel (food) to burn do to suited frequency. Meal frequency will also regulate milk sugar levels which will ease hunger.
Secret #6 (Resistance Training)
Muscle is the primary part of your body that burns calories from fat stores. Resistance training will improve the conditioning of your muscles resulting in an increase in metabolism. Metabolism is often defined as the rate at which your body burns energy (including fat stores) to sustain itself. By improving the condition of your muscles you will burn more calories 24 hours a day, seven days a week and help in the reduction of body fat. It is recommended that some type of resistance training be performed at least 3 times per week focusing on all of the major muscle groups.
Secret #7 (Aerobic Training)
Aerobic training perform at intensity of 65% to 80% (Target Heart Rate Zone) of ones maximum heart rate will use fat stores as a primary source of fuel. Aerobics training is a great way to increase your daily expenditure while using fat stores as a primary source of fuel. Perform aerobic undertaking 25 to 45 minutes 3 to 6 times per week. Aerobic exercise for fat loss is most effective when performed first thing in the morning in advance a meal or immediately accommodated to resistance training.
Target Heart Rate Zone
220 – Age x .65 = BPM (Beats Per Minute) 65%
220 – Age x .80 = BPM (Beats Per Minute) 80%
(Perform aerobic exercise at a heart rate mid 65% and 80%)
In conclusion we must all remember that we are all individuals with different genetics. In some cases results may vary due to hormone imbalances or other medical conditions. The seven secrets of weight loss are the components that will drive you towards your genetic best and vastly improve your overall health.
For farther information well-nigh this report and articles similar to this please visit www.lakenormanfitness.com or you can e-mail me at craiglepage@yahoo.com
Craig LePage, CSCS, NASM-CPT
Precision Fitness, Director
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