THE KEY TO WEIGHT LOSS

Diets just don’t work.  The key to permanent  weight  loss is through exercise and proper nutrition through behavior modification.

As we grow older it seems that we are in a constant battle with our waistline. The older we get the harder it is to lose weight. Many of us have tried various fad diets which may take the  weight off in the short run but undoubtedly it comes right back. In fact, over 95% of dieters will put the weight back on plus an extra 10 kg.

When we diet, we are losing fat and also muscle mass. This decrease in muscle mass will cause our metabolism  to slow down. So, we are unable to burn as many calories. As we age, this naturally begins to occur. After our mid-20s, our metabolic rate decreases by approximately 5% per decade . one explanation for this is that our muscle mass decreases and our body fat increases due to inactivity . We get caught up in our work and spend our leisure time in front of the TV , instead of taking care of our bodies . being overweight is one of the major causes of hypertension , high blood pressure , certain types of cancer and an overall lackluster feeling.

As many dieters know , the weight is going to come back faster and faster the more you diet . whether you are eating pre – packaged foods , diet shakes , or grapefruits and water , you are not going to be able to stay withit for ever without going crazy, when you see the chocolate cake , you wont be able to just have one piece as you’re likely to eat the whole thing . it is a vicious cycle.

Exercise for weight loss

There is good news . Something can break the cycle : Exercise .

In order to lose weight we must create caloric deficit , that is , we must expend more calories than we are consuming . This is done through exercise we are able to burn calories and add muscles. For every pound of muscle we obtain , an extra 350 calorie per week is burnt in order to sustain this . We will be using up extra calories even while we sleep.

Exercise equipment is also very useful in exercise and to lose weight . you can work with exercise equipment or do simple exercises .However , exercise equipment can make one lose weight faster.

Aerobic exercises , such as walking and jogging , are also excellent ways to burn calories . Always begin with a warm – up period of 3- 5 minute gradually reaching your target heart rate . ( Me is 60 – 70% of your maximal heart , which is estimated at 220 – age . For example , if you are 60 years old your target heart would be 96 beats per minute through 128 beats per minute) always start at the low end of your target heart rate . Exercising in this range for 15-20 miutes will allow for fat reduction to occur . a cool down of 3 -5 minutes is recommended as this allows for heart rate to return gradually to normal

Remember consult your physician about any exercise program you are considering.

In order to shape and tone our bodies, we need to be body shaping exercises this will add muscle and firmness to our physiques. Many women tend to deposit fat around their thighs and buttocks, while males tend to put fat around their stomachs.

Here are a few exercises that can help tighten their areas.

Outer thigh lift: lying on your right side with your hips and ankles in line with your shoulder, slowly lift your leg as high as possible, hold then return to the starting position. Do 10repetitions and switch sides

Inner thigh lift: lying on your left side with your left side with your hips and ankles in line with your shoulder , right knee is bent to 90° angle . Slowly lift your left leg as high as possible , hold then return to the starting position . Do 10 repetitions and switch sides.

Abdominal crunches : Lying on your back with knees bent and hand behind your head, slowly curl your shoulders up . pause slowly lower to the starting position . do 10 repetitions.

Walking is also an excellent form of exercise . three universal goals most of us share are to live longer , be free of illness and control our weight . interestingly enough, normal walk let us to achieve all three . In fact , walking is the best medicine to slow the ageing process. First , it works almost every muscle in the body improving circulation to the joints and massaging the blood vessels , keeping them elastic . walking also help us maintain both our muscles mass and metabolism , as we age , it also keeps us young in spirit . All it takes to fitness walk is a little common sense, however there is a lot of information floating about fitness walking , exercise  , dieting and weight loss.

Walking is one of the best exercises for strengthening bones , toning muscles and controlling weight , maintaining good posture and positive self – concept . to lose weight it is more important to walk for time than speed . Walking at a moderate pace yields longer workouts with less soreness, leading to more miles and calories spent on a regular basis.

High intensity walks on alternate days can also condition your system . But in a walking, weight loss program, it’s better to be active each day . it doesn’t mean you have to walk for one hour but that you have to active 365 days a year.

Walking on the treadmill gives you a more controlled workout. so it is feasible to control your walking workout on a treadmill where you can check your output, timing etc. 

You will also notice that you will be much more conscious of the foods you are eating when you exercise . since you’ll be taking care of your body , you won’t want to fill it up with junk foods.

 It is best to eat 3 well – balanced meals and 2 nutritious snacks in between . This will help eliminate   the binge eating that often happens when meals are skipped.try to drink plenty of water and eat high – fiber foods , since third will give you a full feelings without adding extra calories ,

The key to any  exercise program is to get proper instructions , a competent personal trainer will make all the difference.