Beating The Weight Loss Battle

There are many theories and advice out there about weight loss so where do you go? Well the best advice is to look at what others have actually done rather than read theories and then see if you might also benefit from the same principles or a variation of them..

When formulating a weight loss program you are faced with two options:

1. Lose weight through exercise
2. Lose weight through diet
3. Both of the above

I have seen initial progress made just by following either one of these rather than both together. So lets examine each one briefly.

Many people want to know the best exercise to achieve weight loss weight loss. Surprisingly, the exercise that burns the the highest amount of calories is not always the preferred exercise for weight loss. Of course you need to burn calories, and i'll tell you which exercises probably burn the most calories in just a moment. But it’s equally imperative to burn fat.

The best exercises for weight loss are slow, aerobic, long duration exercises and there is no getting around that really. They also involve most of the major muscle groups and are the exercises that will burn fat. They include exercises such as walking, jogging, running, cycling, swimming, and elliptical trainer workouts. I have seen people lose weight simply by climbing stairs on a more regular basis!!! These exercises burn more fat than exercises that involve short spurts of activity followed by periods of rest, such as volleyball, tennis, racquetball, basketball, Frisbee, and golf.Those exercises will burn calories and can be included in weight loss exercise programs

Fat burning can be achieved by exercising for a longer period of time. For the first 20 – 30 minutes of a work out, your body burns carbohydrates. Now, those are calories, so that will help you lose weight. But after 20 – 30 minutes, your body starts to burn fat. That will help you lose pounds and inches.

As well as the slow, aerobic, long duration types of exercise, strength training or weight lifting can be also be used for your weight loss exercise program if you wish. Doing weights doesn’t automatically mean you will put on muscle which will increase weight. This is because muscle burns more calories than fat. Muscle will burn more calories all the time, even when you are sleeping, not just while you are exercising. It is also a good idea to choose several activities to vary your routine. After a while, your body becomes accustomed to a specific type of exercise, and as your muscles adapt, your body will use fewer calories. Good weight loss exercise programs include variety.

Its when you diet and exercise that you really get results from your weight loss program. If you only diet, or if you only exercise, then you will find that your weight loss is not as quick as you may want it to be.
Having said that it IS possible to achieve weight loss initially through diet alone - i have seen many examples of this in women that I know but its probably advisable to do exercise after some initial weight loss obtained through dietry changes. Just cut out most fatty and sugary foods and try to discipline your meal intake to one meal at the start of the day then a meal at the end of the day and if light snack during the day. Again this is based on what I have seen work on people I know.

When you begin your weight loss program, it is important that you decide upon an exercise plan that suits you. Not everyone enjoys the gym nor wants to go every day. What forms of exercise do you enjoy or want to do?

Remember, exercise includes walking, climbing the stairs, cleaning the house, going shopping. Anything that keeps you active is classed as exercise. The more routines you can include exercise into your daily life, the more weight loss you will experience. One of my favourites is taking the stairs instead of the elevator when I am out. This ensures I get some nice free exercise and burn some extra calories but also for aerobic fitness.

What’s also important is providing encouragement to those who are dieting and for the person concerned to receive it. We all need a little boost now and again in our lives so if you have friends who are supportive and will comment on progress made that will only serve to spur you on the fulfil your goals. I have done this many times with my female friends and it really does help to spur them on. Take an interest in what they are doing, ask about their regime and try and help them along the way – it really does work.

Admittedly any weight loss programme requires a lot of hard work and the amount needed by each individual will differ. If you want to achieve reasonably quick but healthy weight loss, then you have to combine a sensible and smart eating program with a exercise plan that works for you - both together both should ensure you achieve the weight loss you desire and thus become the "new you".

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