How to lose unwanted pounds
• Losing weight to improve the health is considered
much effective than just getting rid of unwanted pounds
for better reflection in the mirror. We must make us better
inside- it's very important. That means combination of
a healthy diet, exercises and positive mood. And to succeed
in something we should have a proper compelling reason
in order not to lose our goals. So before starting dieting
you should determine your objectives to lose weight.
• Every person has his own health peculiarities
and you shouldn't forget about it. Some people just can't
and don't need to lose weight. They may need slightly reducing
of the blood sugar level for example. So before choosing
a diet and exercise regime you'd better do a blood test,
check for mineral deficiencies, make the main and special
medical tests and just consult your doctor.
• Muscle mass weighs more than fat that means that
you can gain in weight instead of losing it if you're doing
weight training and effective exercises. And it's good.
You shouldn't worry because visually you'll become slim
and slender and you get ripped improving your health. The
number of pounds in such situation doesn't play a role.
• To measure the results is better by body fat percent
with a body fat scale or calipers and not by a simple scale.
If you have such a possibility than do it once a month.
Men's percentage of fat should be between 15-25% and no
lower than 4%. Women's fat percentage should be higher
because of menstruation and pregnancy requirements and
be 20-30% and not lower than 15%. If you have no opportunity
to measure your body fat percent you can judge about the
results looking how your clothes fit you.
• The process of losing weight is rather easy to
describe in several words. You reduce the number of calories
you consume a day, increase your activity and therefore
a net loss of calories is caused by burning a certain amount
of calories and your body has to use its own stores of
• You should decide how much exercise you need according
to the following facts: how much muscle you'd like to gain,
how fast you want to lose weight and your menu and daily
calorie intake. Let's count- 3500 calories is one pound.
The safe amount of burnt fat during a week for women is
one pound, for men two pounds. It means that for reaching
the goals and successful weight loss men should run a 3500-7000
calorie deficit a week and for women this number makes
1750-3500. If you lose more calories than suggested you
are likely to lose muscle mass instead of fat.
• Weight training processes and their results differ
among men and women and depend on their goals. A little
amount of testosterone doesn't let women build large muscles
and become bulky and the rapid growth of muscles appears
if only a woman is training 3 hours each day or is taking
steroids. The start for both male and female beginners
should be 3 sets of 8-12 repetitions. The exercise should
be done with the heaviest weight you manage to lift. But
be careful- consult specialists and make the exercising
program suitable for you in order to prevent injuries and
proper gaining of muscle. There are a lot of sites
and other sources of information which will help you and
where you'll find various kinds of exercises and complexes.
• Burning fat our body takes it from all over the
body and only proper aerobic exercises and a healthy diet
will help you to get rid of unwanted fat in your problematic
• If you want to see some results in a close future
you should choose the food containing a very little amount
of sugars (including molasses, glucose, fructose, corn
syrup) or not containing them at all. Remember that
corn syrup with high fructose level is full of sugar. Check
the food labels and be careful.
• You need food to live. Don't forget that our
body is like a air-plain. It will not fly without fuel
as well as we won't act without food. It's the main source
• Sometimes but very rarely you can let yourself
a little portion of favorite food. But try to find the
compromise. You can make the dish yourself and cut the
amount of calories. It will be much healthier in comparison
to public restaurants where it will contain more fat. But
you should replace it with more exercise later in order
to burn the consumed calories.
• We all know the belief about horrible results
of eating after 6 p.m. you should distinguish between a
healthy reasonable dinner which will help your body to
prepare for the next day and overeating of high-fat food.
You'll never have healthy sleep if you go in bed hungry.
A low fat milk, high fiber cereal in proper portion will
maintain the metabolic processes while you sleep.
• To keep you're the balanced body chemistry and
healthy energy levels you should take enough minerals and
vitamins during you're dieting. They play a very important
role in the process of healthy weight loss. Multivitamin
is what you really need and not only now but always.
• To reduce soreness you should save some calories
for potassium and protein with the help of bananas and
• Stretching is an important part of losing weight
and getting ripped. It increases your flexibility and strength.
• A healthy diet contains the proper daily amount
of sodium and prepared food contains 30% of your daily
value. Consuming too much sodium will cause retaining water
weight. So be careful and cut down the amount of sodium
to needed proportions.
• Your body will retain fats for energy if you skip
meals. Don't forget that if you want to succeed in weight
loss regular exercises are important as well as regular
• To prevent the plateau of metabolism and keep its
level high you'd better mix the foods. You need to consume
a variety of foods to continue to lose weight because the
same food makes body used to it and it can cause the decrease
• Dieting doesn't mean starving. If you reduce your
calorie intake to the unhealthy level your metabolism will
run slow and you'll lose weight slowly, your body won't
be able to process potassium and after you stop to starve
you'll get back even more weight than you lost. Remember
that bulimia or anorexia is very dangerous diseases and
they will not only damage your health but can lead even
• Doing weight exercises you shouldn't focus on
a single muscle or group but you should pay attention to
all muscles. Overbuilding of one muscle group and not enough
training of others will lead to silly look and far from
good- looking posture. Be careful and create your weight
training regime together with professional.
• Your doctor or dietitian must be the first persons
you consult before you start dieting and training if you
have health problems. We speak about serious medical conditions
including diabetes, asthma, the allergy to protein or other
products which is very important in making your dietary
• You can easily gain the weight back if you take
drugs during the dieting. No harmful drugs and you'll succeed.
• The decision to take dietary supplements or not
must be made carefully. Not all people get enough minerals
and nutrients from simple food. Many of us are below the
recommended daily intake of vitamins and other ingredients
we need to sustain life. So it's better to consult your
doctor to decide whether you need supplements or not and
how much of them you should take.
• If you lose more than one or two pounds a week
something is wrong. You shouldn't forget that it's better
to lose weight slowly in order to prevent adverse effects
on your health. Too quick loss of weight can be really
dangerous and results not in getting a good shape but in
great health problems.
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