How To Lose Fat In A Safe And Healthy Way
You all know the benefits of losing weight on the health and general body condition. However, in the same time you all know the body reacts in a different manner to a series of successive weight losing periods. The first time you start a diet, it is relatively easy to loose 5 or 10 pounds of weight and healthy fat loss. Nevertheless, after that initial stage of fat loss, the body begins to make it harder to lose more fat and easier to regain fat. This is because the body decreases the concentrations of "fat-burning" enzymes and up-regulates the "fat storage" enzymes. These changes in enzyme activity play an important role in the cessation of fat loss and lack of progress experienced by dieters. The body wants to function in a specific range of body fat referred to as the body's "set point." The body operates at best when at its set point bodyfat level and endeavours to maintain its fat storage levels at this point There are many diets around which promise you a very fast, noticeable weight loss. However, the body does not respond very well to sudden changes of weight, as it needs time to accommodate with the changes. If you follow such a diet, which promises you will lose 20 pounds in a week, you might put your health at high risk. If you are interested in healthy fat loss, your objective should be to create a daily caloric deficit. For example, if you are consuming 1700 calories per day, and expending 2000 calories per day, your caloric deficit is 300 calories. You have two options to increase your daily caloric deficit in two ways: eating fewer calories to decrease your caloric intake or to increase your caloric expenditure by doing more physical activity and exercise. However, be careful not to decrease your daily caloric intake much lower than the amount your body requires to function properly (1200 to 1500) without potentially creating health and metabolism problems. What you can do is to substantially increase your caloric expenditure by other means. For example, if you are exercising for 30 minutes three days per week try increasing your exercise to 60 to 90 minutes per day, six to seven days per week (if you like numbers, you would increase your monthly exercise minutes from about 360 to 1800. In addition to the calories that you are expending during exercise, you would also substantially increase the number of calories you are burning 24 hours-a-day). But doing physical exercise not only burns calories faster, but will also supercharge your metabolism. In time, your body will change its metabolic rate and burn fats faster naturally. Do some type of aerobic exercise each and every day. The best time to do so is in the morning, for 30 to 60 minutes. Also, do another 15 to 30 minutes of aerobic exercise in the evening. Some people do this just before their dinner meal to cut their appetite, but after doing them dinner is fine too. Overall, you need to develop a more active lifestyle. Whenever you have the chance, choose walking or jogging instead of traveling with the car. |
