Americans are by far the most overweight populous in the world.
Considering that we rank near the bottom on the totem pole in world
health every year, I believe there is an obvious correlation. Even a few
extra pounds of weight have been proven to contribute significantly to
your risk or heart disease, diabetes, stroke, MS, breast cancer, and
many other chronic degenerative diseases that America suffers more than
any other country on the globe. The 3 Keys that you can lead you to easy
and permanent weight loss are worth another review. To this end, I
would like to take you to the next level in my recommendations of how to
apply the straight forward counsel that I provide in my articles for
losing weight and becoming more healthful.
The following information will entail keys to burning more stored body fat as fuel which will result in your losing weight at the same time. Remember, it is not just a matter of how much you weigh on the scale, it is about losing body fat and lowering the percentage of your weight that is fat to an acceptable level. For men, the optimal percentage of body fat is between 10-15%. For women, the percentage is normally slightly higher with optimal averages between 20-25%. I have counseled hundreds of individuals toward achieving these optimal percentages of body fat, so I know that know that they are realistic and readily attainable by applying the right changes consistently over time.
Remember, better choices today result in better health tomorrow. They also insure that your future is bright since most of what you will learn provide you with measures that you can take to prevent problems that are avoidable by the choices that you make.
Have you ever wondered why the last 10 pounds, or the last 5% of body fat are harder to lose than all the weight you lose up to that point? You have been faithful in exercising, eating correctly, raising the quality of foods that you are consuming, but it seems you have hit a plateau and the weight and fat are just not continuing to come off! Do not worry. This is a common reaction that your body makes once it grows accustomed to your new eating and exercise regimen. Once this happens, you must "jump-start" your metabolism into burning your body fat again. The three items described in the following paragraphs are the most important means toward this end. They will help your efforts be successful and allow you to reach your weight loss and fat loss goals.
You may be surprised that the changes you have to make are not that hard!
Key Number 1: Drink more water. Your muscles are made up of over 70% water. If you want to look lean and mean, you must drink adequate water throughout the day. Water is an essential nutrient that delivers amino acids from the protein you eat to your muscles and for loading your muscles with glycogen. Glycogen is the fuel that allows your muscles to burn fat more efficiently. Without enough water, you will not feel well, your energy levels will be low, and your fat loss efforts will not be successful. The majority of your fat is stored in layers under your skin, and without enough water, it cannot be broken down and transported to your muscles to be burned as fuel.
You need to drink water throughout the day whether you feel thirsty or not. By the time you wait to feel thirsty, you have waited too long. Feeling thirsty is the body's first stage of dehydration, and the body will shut down all other processes that assist weight loss to protect itself until you hydrate yourself with the proper amount of fluids. With exercise, you should drink additional amounts of water before you start, during the time that you are exercising, and after you are finished. The minimum amount of water to consume during the day is eight 8 ounce glasses, but with exercise you should double this amount! Staying hydrated is essential for overall health as well as to insure optimal fat burning and weight loss.
Key Number 2: Eat several smaller meals throughout the day. You can lose some body fat on a reduced calorie diet in which you eat three regular meals per day, but this pattern of eating will not turn your body into a FAT BURNING MACHINE. Eating smaller meals more often during the day is the most effective way to keep your metabolism revved up in high gear! Space your meals every 2 1/2 to 3 hours, but eat the same number of total calories for the entire day. The following is a brief list of the benefits this will help your body achieve: 1. More stable blood sugar levels. Eating three large meals results in greater fluctuation of insulin release. Elevated insulin levels inhibit fat burning. 2.
Improved appetite control. More stable blood sugar will prevent hunger pangs. This is the number one reason people go off of their diets. 3. Improved digestive function. Eating smaller meals throughout the day allows your body to process your nutrients more efficiently. 4. Better glycogen storage in your liver and muscles. This prevents your body from using muscle protein for fuel while you are dieting. 5. Adequate provision of nutrients for all cells of the body. Optimal performance at home and at work or play requires that you have enough nutrients available to perform the task at hand.
Key Number 3: Eat enough protein every day. Eating anything raises your metabolic rate, but eating protein foods raises it the most. Consuming enough protein also helps to prevent muscle loss during your dieting process. The more muscle your body carries, the more fat you will burn as fuel. The last thing that you want from your weight loss program is muscle loss. This results in the oh so common "rebound effect" where you put on all the weight you lost and more once you stop your dieting regime.
A basic guideline on consuming enough protein would be to eat 1 gram of protein per 2.2 pounds of body weight ( a kilogram). Take your current weight and divide it by 2.2. This will give you the amount of protein you should eat each and every day. If you are exercising seriously with your fat loss program (which, by the way, makes it the most effective it can be), then you should add another 50% to this total protein intake per day, so if you would have consumed 80 grams per day normally, eat 120 grams per day.
These 3 simple keys to effective fat loss will help you tremendously if you will apply them consistently over time. Just as it is with anything else worth accomplishing, you get out of it what you put into it!
The following information will entail keys to burning more stored body fat as fuel which will result in your losing weight at the same time. Remember, it is not just a matter of how much you weigh on the scale, it is about losing body fat and lowering the percentage of your weight that is fat to an acceptable level. For men, the optimal percentage of body fat is between 10-15%. For women, the percentage is normally slightly higher with optimal averages between 20-25%. I have counseled hundreds of individuals toward achieving these optimal percentages of body fat, so I know that know that they are realistic and readily attainable by applying the right changes consistently over time.
Remember, better choices today result in better health tomorrow. They also insure that your future is bright since most of what you will learn provide you with measures that you can take to prevent problems that are avoidable by the choices that you make.
Have you ever wondered why the last 10 pounds, or the last 5% of body fat are harder to lose than all the weight you lose up to that point? You have been faithful in exercising, eating correctly, raising the quality of foods that you are consuming, but it seems you have hit a plateau and the weight and fat are just not continuing to come off! Do not worry. This is a common reaction that your body makes once it grows accustomed to your new eating and exercise regimen. Once this happens, you must "jump-start" your metabolism into burning your body fat again. The three items described in the following paragraphs are the most important means toward this end. They will help your efforts be successful and allow you to reach your weight loss and fat loss goals.
You may be surprised that the changes you have to make are not that hard!
Key Number 1: Drink more water. Your muscles are made up of over 70% water. If you want to look lean and mean, you must drink adequate water throughout the day. Water is an essential nutrient that delivers amino acids from the protein you eat to your muscles and for loading your muscles with glycogen. Glycogen is the fuel that allows your muscles to burn fat more efficiently. Without enough water, you will not feel well, your energy levels will be low, and your fat loss efforts will not be successful. The majority of your fat is stored in layers under your skin, and without enough water, it cannot be broken down and transported to your muscles to be burned as fuel.
You need to drink water throughout the day whether you feel thirsty or not. By the time you wait to feel thirsty, you have waited too long. Feeling thirsty is the body's first stage of dehydration, and the body will shut down all other processes that assist weight loss to protect itself until you hydrate yourself with the proper amount of fluids. With exercise, you should drink additional amounts of water before you start, during the time that you are exercising, and after you are finished. The minimum amount of water to consume during the day is eight 8 ounce glasses, but with exercise you should double this amount! Staying hydrated is essential for overall health as well as to insure optimal fat burning and weight loss.
Key Number 2: Eat several smaller meals throughout the day. You can lose some body fat on a reduced calorie diet in which you eat three regular meals per day, but this pattern of eating will not turn your body into a FAT BURNING MACHINE. Eating smaller meals more often during the day is the most effective way to keep your metabolism revved up in high gear! Space your meals every 2 1/2 to 3 hours, but eat the same number of total calories for the entire day. The following is a brief list of the benefits this will help your body achieve: 1. More stable blood sugar levels. Eating three large meals results in greater fluctuation of insulin release. Elevated insulin levels inhibit fat burning. 2.
Improved appetite control. More stable blood sugar will prevent hunger pangs. This is the number one reason people go off of their diets. 3. Improved digestive function. Eating smaller meals throughout the day allows your body to process your nutrients more efficiently. 4. Better glycogen storage in your liver and muscles. This prevents your body from using muscle protein for fuel while you are dieting. 5. Adequate provision of nutrients for all cells of the body. Optimal performance at home and at work or play requires that you have enough nutrients available to perform the task at hand.
Key Number 3: Eat enough protein every day. Eating anything raises your metabolic rate, but eating protein foods raises it the most. Consuming enough protein also helps to prevent muscle loss during your dieting process. The more muscle your body carries, the more fat you will burn as fuel. The last thing that you want from your weight loss program is muscle loss. This results in the oh so common "rebound effect" where you put on all the weight you lost and more once you stop your dieting regime.
A basic guideline on consuming enough protein would be to eat 1 gram of protein per 2.2 pounds of body weight ( a kilogram). Take your current weight and divide it by 2.2. This will give you the amount of protein you should eat each and every day. If you are exercising seriously with your fat loss program (which, by the way, makes it the most effective it can be), then you should add another 50% to this total protein intake per day, so if you would have consumed 80 grams per day normally, eat 120 grams per day.
These 3 simple keys to effective fat loss will help you tremendously if you will apply them consistently over time. Just as it is with anything else worth accomplishing, you get out of it what you put into it!
This article is one of dozens written and published by 30 year
health coach and wellness expert Dr. Tom Bolan. Dr. Bolan is a sought
after speaker all over the United States. He provides a wealth of
knowledge combined with 30 years of clinical, hands on patient care. His
heart and his passion lies in helping others achieve their health and
wellness goals. For more information, feel free to contact Dr. Bolan at http://drbolan.com
or by email at doctor.bolan@gmail.com. He provides one on one and group
consultations on how you, too, can become the best you can be.
Article Source:
http://EzineArticles.com/expert/Dr._Tom_Bolan/813496
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