Losing weight doesn't have to be hard. There are a few basic principles you can use to lose weight effectively. This article aims to outline a few of these time savers.
Knowing how to lose weight is not as hard as is commonly thought. Research by dietician Lauren Kelley shows one out of three people will be on a diet at any given time, with only one out of 20 achieving their weight loss goals. These statistics along with the plethora of diet books available suggest people are getting confused. A basic understanding of physiology however can enlighten even the most confused, struggling dieter.
Build It
As sure as the sun will rise in the morning, eating protein must be on the agenda if weight loss is the goal. Muscle in the body is made of protein and it requires protein to be maintained. Why this is important is because muscle is metabolically active – meaning it requires energy simply just to be maintained. Put another way, the more muscle a person has the more energy they require thus the more food they can eat without gaining weight or whilst losing weight. Bodybuilders often consume a lot of calories whilst losing unwanted body fat. This is possible because of the amount of muscle they maintain through their nutrition and training. Consuming a minimum of 0.8g/2lbs body weight is often recommended by sports nutritionists.
Energy
Contrary to popular thought dietary fat is necessary to sustain life and is used for everything from hormones, hair, skin, eyes and even the brain. In terms of making weight loss as easy as possible consuming fat does not result in an increase in insulin levels in the blood. Keeping insulin levels low is the key to maximizing fat burning twenty four hours a day. When carbohydrates are consumed insulin levels rise and fat burning is halted. The only two times carbohydrates are beneficial is first thing in the morning and after an intense weight training sessions. This is because carbohydrates help lower cortisol which can be destructive to progress. Consuming the majority of your energy from fats also helps keep you fuller for longer, avoiding energy crashes and satiety problems associated with high carbohydrate diets. Choose unsaturated fats and high fibre carbohydrates for maximum weight loss and health benefits.
A study published in the ‘Journal of Applied Physiology’ showed that doing hours upon hours of cardiovascular exercise is not needed and not effective. Doing high intensity intermittent cardio for just ten minutes a day can burn thirty six percent more body fat than regular aerobic exercise. In the study, the most effective method was to do one minute high intensity exercise followed by thirty seconds rest multiplied by ten.
Optimise
Often overlooked as a method to lose weight quickly is resistance training, a necessity in order to build or maintain muscle. This does not have to be weight training but could be body weight exercises such as press ups or squats. Resistance training not only helps maintain metabolically active muscle but also optimizes hormones such as growth hormone and thyroid hormone - both of which work to increase the metabolism and keep the fat off. This kind of training also enhances the body’s ability to use and store carbohydrate – the more you can use and store the less will get stored as fat.
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