Six Rules for Effective Weight Loss
six rules for an effective weight loss
How many effective weight loss programs have you come across before? In my experience, not many. Here are my six rules for an effective weight loss.
1. Lose no more than eight ounces of fat per week. Your body will always try to hold on to its fat and will react to any attempt at losing fat too quickly by slowing down metabolism, increasing fat-storage and appetite. Lowering fat levels little by little allows the body to adjust to small changes without negative reactions.
2. Get bodyfat levels measured every two to three months to ensure you re losing fat and not valuable muscle. Regular weight-training will help maintain muscle strength. This is the magic rule that converts an effective weight loss program into a most effective weight loss program
3. Avoid saturated fats. Too much carbohydrates or protein actually promote glycogen stores in the muscles and increase the use pf protein or sugar foe fuel. But when excessive saturated fats are eaten, they are simply layered onto hips, thighs and stomach as fat without undergoing any metabolic changes. These types of fat include dairy products, salamis and cured meats, commercially made cakes, biscuits and pastries.
4. Eat mainly complex carbohydrates. Every time you eat simple sugars. especially sugared drinks, blood sugar raises and causes a burst of insulin into the bloodstream. The liver then has to balance this insulin level by converting any excess into fats. The exception to this is during and directly after intensive training or competition. So, in order to keep your insulin production stable, eat complex carbohydrates, which are digested more slowly. Examples are cereals, wholemeal bread, pasta, brown rice, jacket potatoes, fresh fruit and vegetables.
5. Eat more fiber. It helps to regulate insulin by slowing down the digestion of sugars and fats. 30-50 grams of fibre per day encourages the body to use food for energy rather than convert it to fat. High-fibre cereals, porridge, wholemeal bread, dried fruit, peas, beans, lentils, fresh fruit and vegetables are all fiber rich.
6. Eat essential fatty acids daily. These types of fat are essential for overall good health and are found in oily fish such as salmon, mackerel, herrings and sardines. Olive oil and flax-seed oils are also good sources. Don’t be scared by the fact that they are “fat.” Even if low calorie foods are essential for Rapid Weight Loss, you won’t need them in great quantities and the body simply needs them.