Weight loss is probably one of the most sought after health goals in the world today. It is also among the most difficult to achieve. This is because popular media promotes so many ways that “work”.
The science behind losing weight is actually simple: burn more calories than you consume. However, with today’s world of conveniences, office jobs, and fast food, it is easy to consume more calories than you burn. Here are several avenues to consider so that you can succeed at shedding unwanted weight.
Forget the Fads!
Fad diets are those you see on television and mainstream advertizing and they rarely work. Not only that, they are expensive and oftentimes want you to buy their brand of food with claims that it will help you lose weight. Save your money and forget the fads.
It’s Not Only About Eating Less!
Successful weight loss is not only about eating less. It is about eating right. In fact, if you eat too little, your body goes into what is known as starvation mode where metabolism will slow in order to conserve stored fat. You want to eat three meals a day with breakfast and lunch being the ones where the majority of calories are consumed. Some even spread their daily intake into six smaller meals however you want to make sure that the majority of your calories will be consumed during waking hours.
Calorie reduction and getting them from the right food sources is only part of the road to successful weight loss. The other part is having a regular exercise program that includes both cardio and strength building routines.
Reducing caloric intake will keep you from gaining more weight but exercise will trigger the fat burning process. Also, you cannot just do strength building and forget the cardio routines. Cardio routines such as running, brisk walking, treadmill, and interval training raise your heart rate which is required for burning stored fat.
The Mental Factors!
When you are doing everything correctly, you will rarely see your weight drop quickly on the scales. Fad diet promoters capitalize on this and it is the same reason why so many give up–because the scales do not go down fast enough. To start with, understand that safe weight loss only amounts to 1 or 2 pounds each week. A diet that requires you to drop your caloric intake to fewer than 1,000 calories per day can be dangerous for your health. So, if you are not losing weight in the double digits, don’t worry about it.
Maintain a positive attitude during your endeavor to lose weight. Some ways to do this is to focus on how you feel better (because you are exercising and eating right), how old clothes are beginning to fit better, and that you are adopting a new lifestyle. Also, if you make a mistake and drop off your diet for a day, forgive yourself and get back on track.
Another mental factor to overcome is that deprived feeling you have when you cannot eat the food items that you enjoy. To avoid this feeling, have a small portion of your favorite comfort foods on occasion. A few extra calories every so often will probably make little negative impact on your efforts to lose weight.
Losing Belly Fat
Belly fat is a problem when it comes to weight loss, especially for men. Contrary to popular belief, belly crunches such as sit-ups do nothing for reducing belly fat. They build strong abdominal muscles but do not reduce the fat. You must do cardio exercises in order to burn belly fat. Some of the best ways to do this is by setting exercise equipment to interval mode and doing wind sprints.