Starvation. "Survival Mode"
Starve the body too much, and it will go into "survival mode", this slower metabolic state has been a part of human DNA for thousands of years. This "survival mode" was necessary for early man to survive when food was not so readily available. Fat storage has evolved to a much higher degree in bears where the fat storage must last them an entire winter, the slower metabolic rate of the bear is the reason they can go so long without food. The human body metabolism will also slow down in "survival mode" allowing the body to function longer without any food. The negative effects of starvation is that you'll feel irritable, weakened and less alert. The body will lose fat and muscle in "survival mode" as the body will begin to devour itself. The chance of regaining loss weight with starvation is greatly increased as the body will store nearly all the food you eat as fat and burn it gradually in the "survival mode" condition. Therefore not only will you continue to feel run down, you will also gain weight faster when most of the food you eat is converted to fat and stored while in "survival mode". A sensible weight loss program will always include healthy food choices but cutting calories drastically with starvation will end up giving you the opposite results that you want. Plus the negative effects of starvation will be reason enough not to continue this ineffective and dangerous way to lose weight.
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Exercise: "Fat Burning Mode"
Exercise is the only sure way to make weight loss permanent, when combined with a healthy diet it is the one two punch required to battle the bulge effectively.The calorie equation is simple, calories in must equal calories out to have no weight gain. Increase calories that you take in and the excess calories are then stored as fat. Exercise does not mean you have to over exert yourself at the gym, a sensible exercise routine can be an activity that you enjoy and that you don't mind making a part of your everyday routine. For example, I enjoy walking my dog for 4 km a day, it clears my head as I listen to music while I walk, the dog really enjoys it and that gives me a good reason to do it. It's does not take too long or cost anything to be effective, the best exercise is usually free, the benefits however are priceless. The calories burned here will help boost metabolism and keep the body in "fat burning mode". The physical benefits of this activity will include a strong heart and better cardiovascular performance and muscle tone. These benefits will affect your attitude and energy levels in a positive way, it also allows us to cope better with the pressures and stress in our lives. Exercise is a necessary part of any effective weight loss program and healthy life and should always be a part of your life no matter what age you are. Although muscle tone is achieve through resistance training, most people find it too boring to include it has a regular routine and usually lose interest in a short while. I myself enjoy squash, it is a game that can be played all year long and offer many benefits for the body including, speed, agility, improved reflexes and muscle tone. It is truly a game for life, it's fun and engaging and the workout is intense and certainly not boring as the mental aspect of the game is huge.It sharpens you reflexes which also sharpens your mind.My point here is to find a sport or activity that is easily arranged (not a team sport) and commit yourself to it.
Metabolism: "Controlled Calorie Burn"
Metabolism is your body's natural ability to burn the energy contained in food, high metabolism means more calories burned while low metabolism means an increased chance of being overweight, the unburned calories are stored as fat in the body. To burn more calories and body fat you will need to tap into your body's natural metabolism cycle. Once you do this you can manipulate it into working overtime and trick it into burning the stored fat. This can be achieved by eating many small healthy food snacks throughout the day when hunger hits. Carrots, Celery as well as cucumber and cherry tomatoes make great low calorie "metabolism boosting" foods. When theses foods are digested and the body begins it's metabolism of the food energy the lower calorie content of these foods "tricks" the metabolism into burning fat for the additional calories the body requires for natural body functions. The body will then start burning the calories stored in the fat of the body as an alternate source of fuel for metabolism, hence the fat loss will begin without you even knowing it.Other metabolism building foods include, fresh fruit, yogurt, popcorn, rice cakes and unsalted nuts. These foods essentially prime the "fat burning" system that we all have, a healthy food snacks are a vital part of most weight loss programs, this is what is meant by a "Controlled Calorie" Burn. Whenever you get hungry this is your opportunity to kick start the fat burning process and trick the body into this "Controlled Calorie Burn" with the method mentioned above.
Smaller Meal Portions:
Make yourself smaller portions at mealtimes and eat them slower. The eating experience will be more pleasurable as you will be savor every bite that much more. Drinking a full 12 oz glass of water before your meals will certainly take the edge off your hunger and allow you to feel full at the end of this smaller meal instead of wanting for more. The smaller portion will not leave you hungry and will continue to implement your "Controlled Calorie Burn" method even at mealtimes. I find that brushing my teeth or chewing gum immediately after finishing a meal tricks your brain into thinking that food consumption is finished and now my thoughts are diverted to other things.It's a great way to trick your brain and limit your cravings for food.
Liver Flushing: (Water is Key)
Water is the basis for all life, it is required by all living things, no wonder the human body is 2/3 rd water in composition.Because the liver is responsible for fat conversion in the body it is necessary to flush it out to optimize the body's own natural enzyme balance, these enzymes are necessary to convert fat into energy that the body can burn. Generally people have a very fat filled diets, this will cause the body's liver to be less effective at this fat conversion (fat burning) process that we need to initiate. The key here is to cleanse the liver and increase the enzymes responsible for the conversion of fat to energy.Flushing the liver can be achieved by drinking liquids that are high in anti-toxins, these will serves to clean and optimize the livers performance, a cleansed liver is more effective at converting fat to energy when calorie consumption is decreased. When the body enters the "Controlled Calorie Burn" mentioned above the liver will now be functioning as a fat burning furnace and start melting the fat off the body.These anti-toxin drinks include, cranberry, grape and tomato juice. Citrus juices such as grapefruit, orange and lemon also work well to clean the liver and nourish the body. Water is the key ingredient in this liver flushing process, it provides the medium for the toxins to be carried out of the body, think of it like the water in your toilet, the waste can not be removed without a carrier agent, in both cases it is water. So instead of drinking a soda why not try any one of these drinks instead or even water if nothing else is available, your liver will thank you for it and it will certainly payoff in for your weight loss program.Water also cleans your taste buds and makes food taste that much better. There are so many positives for lots of drinking water that any weight loss program will always advocate it.
Food Choices: (Lower calories foods means more fat is burned)
There are many food choices that can effectively fuel your body's need for energy and still taste great. The best benefit is that it will allow you to reach your weight loss goals in less time in a healthy manner. Here are some of the simple substitutions you can make in your diet to effectively cut calories in your diet and get you to your weight loss goal quicker. Your goal here is to reduce the evil trinity, Fat, Salt and Sugar.Here is a dozen suggestions for a healthier diet choices.
1. Wholewheat Bread
2. Diet Soda instead of regular
3. Skim Milk instead of Whole
4. Low Fat and Salt reduced
margarine
5. Unsalted snacks (nuts, crackers, baked chips).
6. Low fat mayonnaise
7. Ham instead of bacon for breakfast
8. Rice instead of Fried Potatoes
9. Baked French Fries instead of deep frying.
10. Boiled eggs instead of fried.
11. Frozen yogurt instead of ice cream
12. Sugar reduced Jams instead of regular
There is no need to completely cut out the higher calorie "sinful" foods like chocolate bars, cake and ice cream it's just that the consumption of these foods should be in a controlled manner, over eating these foods will effectively undo the good you have accomplished in other areas of the weight loss program. These high calorie foods should be viewed as infrequent rewards that you give yourself for the progress you make, totally eliminating these foods will make you resent your weight loss program and eventually make you return to your old ways of eating these foods in excess. Life is no fun if it's all work and no play.Remember moderation is the key here.
Weighing Yourself:( Once a month)
Losing weight is a game of up and down and the road to your ultimate weight goal is filled with many peaks and valleys and your exact weight at any time during this program will reflect this. My suggestion is to measure your weight at the start of your weight loss program and set a realistic goal for yourself to attain in one month. Start your weight loss program and forget the scale for at least one month. Your measurement of success can be calibrated from fitting into clothes that were once too tight or tightening the belt a notch or two. Theses accomplishments give greater immediate satisfaction than the number you read on a scale. If you do a once a month weigh in you are more likely to see substantial results rather than the up and down fluctuations you are likely to see on a daily basis. These slight weight gains can be discouraging and possibly derail you from the progress you've made on your program. Your success with any weight loss program will manifest itself in the way you feel. A lighter more energetic you will be the "real" reward for your weight loss efforts, not a number on a scale. When you start seeing results in the mirror then a weigh maybe justified to see how far you have come, the feeling of accomplishment is much more real at this point. Do not measure your success on the number of pounds you've lost but rather the real advantages the loss of weight has offered to you in your life. Keep positive and set your mind on your goal, if you are determined then the desired results will follow. I should know I've lost nearly 40 lbs in the last month and a half by observing these facts, I even cheat a little more than I should but I still keep my eyes on the prize. If you are one of those people that need a well regimented system to lose weight and does better with a step by step outlined weight loss program, I evaluate 3 of the most popular weight loss systems on the market, you can find my evaluations of these programs at my website address bellow.
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