QUICK WEIGHT LOSS TIPS

Shannon Clark asked:


If you’ve ever been on a diet program before, there’s a good chance you’ve experienced a weight loss plateau.

Weight loss plateaus are a very common thing because the body is so highly adaptable. Essentially, your body like to be comfortable and when you are trying to force it to do something it’s not comfortable with, it will fight back.

Dieting is no exception.

Once you start up on that low-calorie diet, first, weight loss will progress quite nicely. But, as the body sees what’s going on, it will begin to slow its metabolic rate, so that now it needs less calories to function, hence you no longer experience weight loss.

Not good.

So, how do you overcome this?

Here are some methods.

Boost Your Calorie Intake

One of the best ways to instantly overcome a weight loss plateau is to simply boost your calorie intake for about a week.

This will send a strong signal to the body saying, ‘Hey, it’s okay to speed up again – I’m not starving you!’

Once the body sees that more food is readily available, it will then speed back up it’s metabolic rate, so you experience a faster rate of fat loss.

Take note that you might gain some weight during this time, however it will most likely be mostly water weight and stored muscle glycogen.

This is nothing to get too concerned over because once you start up on your weight loss diet again, it should resolve itself.

Back Of Your Workouts to Beat The Weight Loss Plateau

Next up, another good thing to do is back of your workouts slightly, as this too will help you beat your weight loss plateau.

When exercise levels are very high, this too can send a signal to the body that it should be conserving resources.

When it does this, the chances are much higher that you will not continue to lose weight, plus, you could wind up injuring yourself greatly in the process as well.

Keep Calories Constant But Change Macronutrient Split

The next way you can help overcome a weight loss plateau is to actually keep your calories constant, but chance the macronutrient split.

For example, if you were previously eating a combination of 50% carbs, 20% protein, and 30% fat, try changing that to 40% protein, 20% carbs, and 40% fat.

You might find that this set-up works much better for you. Generally speaking too, a slightly higher protein content in the diet will help to speed up the metabolic rate.

Give In To Your Cravings

Finally, the last way you can help overcome a weight loss plateau is to simply give in to the cravings you’re experiencing.

While this may seem counter-productive – eat unhealthy foods? – it really does work. By cheating on your diet you help raise certain hormones in the body that play a very large role when it comes to fat burning, thus boosting your metabolism in the process.

Once this process occurs, you’ll find yourself in a much better position to continue losing weight.

So, next time you find yourself standing on the bathroom scale looking down at a number that just does not want to seem to move, consider these tips. Overcoming a weight loss plateau is definitely possible as long as you take the right plan of action.

Fit Yummy Mummy!

Carolyn Rachel Smith asked:


Having clear-cut weight management goals can create a focused direction for you to follow. A solid, realistic plan will help you win the weight loss battle. So how do you form straightforward weight-loss goals that will help, not hamper, your hard fought efforts? These 10 simple suggestions can get you started quickly:

Strive for realistic weight management goals. Healthy weight loss occurs slowly and gradually, not overnight. Make it your goal to only lose from 1-2 pounds per week. This might not sound like much, but as the pounds come off, you will soon see that 10-20 pound have been shed. To lose a few pounds per week, you will need to burn 500 to 1,000 calories more than you consume every day through a low-calorie, small portion diet and regular daily exercise. Losing weight dramatically usually means losing water weight and muscle tissue, not fat.

Customize your weight loss goals. Set goals that are within your capacity, and take into account your body’s limitations. Don’t go out there and run a marathon everyday, when you are not physically capable of doing so. You will get burned out, discouraged, and maybe even sick. Make your daily fitness goals achievable, not ridiculous.

Enjoy the process. It is better to concentrate on the process of your achievements rather than the outcome. Tell yourself that you will walk briskly for a half and hour instead of telling yourself that you will lose 10 pounds in a week. This way, you can’t be disappointed because you have complete control over the actions you take, not necessarily the weight that you lose.

Think both short term and long term. Short-term goals keep you excited and engaged on a daily basis, but long-term goals motivate you over the long haul. Your short-term fitness goals (for example, biking 30 minutes every day) can become stepping-stones to reaching your long-term goals (biking in a 10K race).

Write down your weight loss goals. When mapping out your goals, write down everything and go through all of your details. When and where will you do carry out your goals? What equipment (if any) do you need to get started? How will your fitness goals fit into your schedule?

Start small. It is often beneficial to plan a series of smaller fitness goals that build on one another instead of one huge, all-encompassing goal. Keep in mind that you’re in this for the long haul. As mentioned earlier, any new fitness undertaking that you practice too intensely will almost immediately become too difficult and you’ll be more likely to give it up.

Pick a solid date. Chose a start date of your new weight loss regime. Stick with that date firmly. Take into account your circumstances before you do though. If you don’t chose a date and stick with it, you are more likely to keep saying, “I’ll start tomorrow”.

Plan for the inevitable setbacks. When you begin a weight loss routine, know that there are going to be birthdays with ice cream and family dinners at the local Italian place. Sometimes life does indeed get in the way, but get right back into your weight loss routine the next day. Don’t get discourage by the setbacks that are bound to happen.

Assess your progress. Take a clear assessment of your progress each week, while reviewing your goals. At the end of the week, sit down and ask your self if you reached your desired goal, and why did or didn’t you. Ask yourself what worked and what didn’t. Modify your plans accordingly.

Re-examine and adjust your goals as you see fit. When designing a weight loss plan for the long haul, be flexible. If things aren’t working, change them. As your weight loss increases, so must your goals. What it is key though, is not giving up. Persistence will win over anything.

Fit Yummy Mummy!

Bruce Neale asked:


If you are in the market for a good weight loss book, then Weight Loss 2009 is a great choice. It explains in clear language how you can lose your excess weight in a natural way and stay that way for the future, without suffering from the yo-yo effect.

It expects you to do some exercise, so it may not suit everyone. But it does discuss different exercise levels, to suit a wide range of people and gives many examples of types of exercise so that you can select what suits you and you will know what effect to expect.

It discusses the various diets, fad diets and the effects diets have on you. It then looks at the factors affecting how we lose weight and shows how to make this work for you and to set a realistic goal for you to work towards.

It discusses the good and bad fats, simple and complex carbohydrates, as well as calories and how to use them to have enough energy as well as to lose weight at the same time. It shows you how to eat to lose weight the natural way, by giving your body exactly what it wants and needs.

Weight Loss 2009 appreciates how our lives really are and has many suggestions to help you achieve your ideal weight goal. Its focus is on setting realistic goals for natural weight loss and covers a broad spectrum, so most people should be able to find a way to lose weight, that suits their lifestyle and still improve their health and increase their energy . It has a useful resource section at the end.

Fit Yummy Mummy!

Phillip England asked:


Before buying any weight loss pills or supplements, think again! There is now a better and healthier way to lose weight: go natural! According to expert, juicing can help you lose weight healthily because you take in only the natural ingredients found in fruits and vegetables. A weight loss juicing recipe can be downloaded online so it is definitely easy to make your own natural weight loss juice.

Juice and weight loss

Vitamins and minerals found in fruits and vegetables are agents for weight loss. Instead of taking all those diet pills that claim to contain antioxidants, fruits and vegetables are a healthy substitute to these pills.
Many people are now using a weight loss juicing recipe as part of their weight loss regime. For others, a weight loss juicing recipe is used as a detox agent to cleanse their body of unwanted chemicals.

Get up and start moving

But getting a weight loss juicing recipe and making a natural juice is not enough to help you achieve that ideal weight you desire. You still have to get up from that couch of yours and engage in some form of physical activity to get those fats burning. Dieting can also aid in your weight loss. With the right weight loss juicing recipe and the right exercise regime, you will be losing weight in no time.

Advantages

Apart from its natural ingredients, fruit or vegetable juices also have valuable, bio-available micro-nutrients with a minimal calorie cost and no dietary fat. Do not damage your body with the harmful side effects of diet pills like appetite suppressants or laxatives, go for a fresh vegetable juice that acts as a healthy, harmless appetite suppressant and craving curber.
Apart from that, vegetable juice can also play an important role in stabilizing blood sugar levels, a vital factor in nutrition and good health. The sugar percentage is much lower than that of fruit juices and the calorie count is up to 50% less, yet the juice succeeds in satisfying a sweet tooth every time.

Fit Yummy Mummy!