Losing weight doesn’t need to be complicated. Just knowing the basics will help you get started.
When most of us make the all-important decision to lose weight, the option for some kind of a ‘diet’ – usually from the latest magazine – is the choice taken. The truth is the majority of us will fail to stick with it and – worse still – our bodies will usually be in worse shape than when we started.
Put simply, you need to use more energy than you consume. The catch here is using the energy. By choosing a low calorie intake only, you promote muscle loss instead of fat loss, and by decreasing your muscle you also decrease your metabolic rate. This means that when you return to your normal pattern of eating you will rapidly gain weight. People usually turn to this method because it promises quick results. Although certain sections of the sliming industry promote fast weight loss with minimum effort, no such thing exists.
In order to achieve some of our health goals, some very basic facts should be considered. Most people have neglected their bodies for years, and it takes time to correct the behaviour that has made them out of shape in the first place. Achieving your target weight requires lifestyle changes. These changes include regular exercise, a sensible approach to healthy eating and the right mental attitude. It is best to start with an exercise program that aims to lose fat without losing muscle and without reducing your metabolic rate. The exercise needs to be customised to each person’s appropriate fitness level and specific goals. A combination of aerobic exercise and resistance training are the ideal exercise choices to achieve fat loss and are also a great addition to your lifestyle.
Aerobic exercise burns (metabolises) calories at a rate of about 300 per hour (depending on fitness level) and raises the metabolic rate. Ideally your heart rate needs to be raised to a comfortable level for 20 to 30 minutes at least three times a week. Your metabolic rate stays raised for up to 24 hours after this type of exercise, helping you burn even more calories.
Ideally, resistance training should be incorporated into your program two to three times per week for 30-minute sessions. These sessions also burn calories and raise the metabolic rate, although not usually to the same extent as aerobic activity.
Good nutrition is also important for fat loss. Focusing on healthy eating and health-promoting foods is far more productive than denying your body food. For the best guidelines appropriate for each individual, you should start with consulting a qualified personal trainer. A complete program can be outlined and implemented to start you on your journey towards a better and longer life.
