Weight Loss Information |
The Seven Secrets of Weight Loss
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. In order to maximize ones weight loss results they must combine all seven components. I like to call these components the "Seven Secrets of Weight Loss" do to the fact that they are almost never explained in simplistic terms to the average person making them somewhat of a secret. Below you will find a brief description of the seven secrets that will help you achieve maximum weight loss. Each of the seven secrets represents the seven necessary components needed to achieve 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 aloud to yourself every day. Make a commitment to yourself to follow through with what you start. Create a schedule for your meals and workouts. By scheduling something it will become reality. Without a proper mind set, a true commitment to succeed, and plan of action it will be very unlikely that you will reach your goal. Secret #2 (Caloric Intake) A decrease in caloric intake and an increase in daily activity will create a natural caloric deficit which is the foundation of all weight loss. 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. The regulation of blood sugar levels will keep you from getting hungry and making poor food choices. Protein portion sizes should be about the size of your palm. Carbohydrate portion sizes should be about the size of your clinched fist. Vegetable portions sizes should be about the size of a small handful. Combine a protein with a carbohydrate to make a small meal. Add a serving a vegetables to two of your meals. In addition 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 building blocks 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, brown 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 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. Your body only has the ability 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 always be fuel (food) to burn do to adequate frequency. Meal frequency will also regulate blood 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 calorie expenditure while using fat stores as a primary source of fuel. Perform aerobic activity 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 before a meal or immediately after 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 between 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 additional information about this article and articles similar to this please visit www.lakenormanfitness.com or you can e-mail me at craig@ncprecisionfitness.com Craig LePage, CSCS, NASM-CPT Precision Fitness, Director Craig is a well-known Fitness Professional in the Charlotte, North Carolina area and is the Director of Precision Fitness Mooresville. He has been helping people reach their fitness and wellness goals for more than 12 years. His credentials include a Bachelors of Science Degree from the University of Bridgeport Connecticut, CSCS credentials from the NSCA and a Personal Training Certification from the NASM (National Academy of Sports Medicine). Craig has written for Charlotte, NC area Newspapers, authored his own fitness & nutrition program and is a frequent guest on a Charlotte area radio show that focus' on health and wellness. He has recently co-authoring a golf specific exercise book (Play Better, Longer - Golf) and is also working on a book of his own that should be available sometime next year.
MORE RESOURCES: Unable to open RSS Feed $XMLfilename with error HTTP ERROR: 404, exiting |
RELATED ARTICLES
Oxygen Therapy For Weight Loss? The chemistry sounds very straightforward. Human body fat is a combination of three elements - hydrogen, carbon and oxygen molecules (plus other substances that are stored within the fat cells). Alternatives When Considering Liposuction One alternative method to traditional and tumescent liposuction is mesotherapy. Mesotherapy involves a series of injections of varying ingredients. The Papaya Diet: A Guaranteed Loser Search Yahoo for "papaya" and "kirstie" and you'll find at least a hundred sites that claim papaya is single-handedly responsible for melting literally dozens of pounds off the body of a popular actress.I can recall, from my own quality-time spent in line at the grocery store, virtually every food known to man being touted as the key ingredient in a new "miracle diet. Weight Loss Product Warnings -- How to Spot Bad Pills There are numerous ways to make a bad weight loss product look good. How to Spot Bad Pills is the first article in a series on evaluating weight loss products. Hybrid Sweeteners in Todays Health What is the advantage of these new half sugar and half synthetic baking sugars that are on the market? These drink products made with ½ the sugar carbs and ½ synthetic sweeteners and foods marketed and eaten by our kids, does it really give the consumer that much more of an advantage?There was a national news story on NBC Nightly News with Tom Brocaw (11.08. Is Losing Weight The Same As Losing Fat? Contrary to common belief, your weight is not really the indicator of a weight problem - the actual percentage of body fat is the true indicator. You need to know what percent of you is actually FAT. A Warning of the Complications of Gastric Bypass Surgery Gastric bypass surgery involves stapling the stomach to make it smaller and reattaching the small intestine to bypass a portion responsible for the majority of calorie and nutrient absorption.The procedure is only available to the morbidly obese (more than 100 pounds overweight) who have been obese for more than 5 years and shown a serious effort to lose their excess weight through not surgical methods such as diet and exercise. Weighing-In On Low Carb Diets With all of the conflicting studies and fuzzy interpretation of information, it's no wonder that confusion reigns when it comes to the value and safety of low-carb diets. It seems like heated debates are raging everywhere! Whether it's Atkins, the South Beach or some other low-carb plan, as many as 30 million Americans are following a low-carb diet. When Losing Weight Seems Hopeless Sometimes it's good to just let the feelings flow. Take out a piece of paper and just start writing your feelings down on paper. How To Lose Weight Without Losing Your Mind! Ah the ever present battle to lose those unwanted pounds. In today's society we are bombarded with weight loss products and programs. Top 10 Points of Encouragement for Weight Loss On the road to weight loss, fitness, and health, you can easily become discouraged. In fact, discouragement is what leads many people to give-up when they may have been near a point of significant progress and encouragement in their program. The TRUTH About How to Lose Weight The huge companies stealing your money by promising impossible results if you just drink their shake, take their pill, or do 10 minutes of exercise on their wiz-bang machines are abusing your trust in the name of profits and market share.The real truth is that most (if not all) the products they're peddling are worthless - to you, that is. The Folly of Diet Recipes Have you ever wondered why diet books always seem to have a section of recipes?Apart from the desire to make the book look larger and therefore more worthwhile, why should we be so interested in studying foods and ways to serve it when we are trying to avoid it as much as possible?It is inconceivable that we have reached adulthood without the basic skills to boil, bake, steam, or roast our food.We all know that these are the only low fat methods we should be using on any diet. Weight Loss Problems? - Why The Gastric Bypass Surgery Does Not Stick! Gastric bypass surgeries are temporary physical fixes to a long term head problem!If you think the surgery is a cure all, think again. The crazy thing is people are gaining weight on purpose so they can be qualified to even be considered for the surgery. Unearth the Weight Loss Values in an Egg At the University of Illinois, a new research found that eating high quality protein such as protein found in eggs can help weight loss. An essential amino acid leucine reduces muscle tissue loss, promotes body fat loss and stabilizes blood glucose levels. Weight Loss and Huricanes? Weathering the Storm! Do you know this year Florida will go through a surge in baby births? Think about it! More time spent inside last year. That's what it boils down to with more babies this year. 4 Surefire Ways NOT To Lose Weight At Your Health Club Everyone has their own individual reason for joining a health club, lose a few pounds, tone up, lower your blood pressure, strengthen a bad back or shoulder, perform better in sports, or just keep in shape by playing some basketball or racquetball.By joining the gym you have shown a time, and a financial commitment to achieving your goals, congratulations!However, joining the gym is only the first step. Loose 10 Pounds by Drinking Water? Drink plenty of water. Our body needs a lot of water so give in to water. Winning the Battle of the Bulge: Successful Strategies Let's take a look at how your attitudes and perceptions affect the results you acheive and how slight modifications can achieve mighty results.When attacking any problem, it is always best to break it into small sections that can be approached individually. Why Should I Lose Weight? According to the BMI chart, if you are overweight, you may be more at risk of developing disease. That should be reason enough to lose weight. |
home | site map | contact us |