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| Weight Loss Information from experts |
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How Do I Begin A Fat Loss Plan?... Let Me Count The Ways!
Most people are unsure about how to begin a fat loss program. They have many questions about food choices, meal composition and exercise. Getting yourself in good physical condition will require willpower and dedication and the desire to get results. It is not easy to lose body fat. It took a long time to accumulate the fat and it will take just as long to remove it. Remember that you should aim to lose 1.5 to 2 lbs. per week. Lose any faster and you are probably losing water and muscle. Losing muscle is detrimental to any fat loss program because it is muscle that burns calories. THE MORE MUSCLE YOU HAVE THE MORE CALORIES YOUR BODY REQUIRES! If you lose fat slowly while learning to adopt a healthy lifestyle, you are more likely to keep the weight off. And, if you ever falter, you'll know exactly how to get back to your goal weight without returning to your old ways. Here is how to start a good eating program. 1. Increase your water intake. If you are exercising, try to drink at least 100 oz. to 128 oz. per day. 2. Limit yourself to two drinks per week. Alcohol slows your metabolism and decreases your body's ability to burn fat by as much at 40%. Empty calories! 3. Decrease significantly or completely eliminate sugar from your diet. If you are a dessert person, treat yourself once a week to something sweet. This includes soda. If you are a soda drinker, switch to diet and only have two cans per day?Splenda sweetened preferred! 4. Eat 5 small meals per day. This is the most important factor in losing fat. Eating smaller more frequent meals will speed up your metabolism and prevent your body from going into starvation mode. Each meal should be approximately 3 hours apart. 5. Try to eat a serving of vegetables with 3 of your 5 meals. Vegetables are water rich (so is fruit) and have plenty of vitamins and fiber. They are filling and of course they are good for you. 6. Do not eat 3 hours before bedtime. The evening is when you are least active and your metabolism slows in preparation for sleep. You risk storing late-night calories as fat. IF you are absolutely starving at night, have a few pieces of fat free turkey breast to fight the hunger. 7. Do not skip breakfast. This is the meal that will govern your day. Eat a basic breakfast of carbohydrates, protein and fat to set up your metabolism for the day and to provide fuel for your daily activities. Remember, if you don't feed yourself a small wholesome meal in the morning, your body will draw on your muscle tissue as a source of energy, putting you in a slump and in muscle deficit. This means your body will eat your muscle to fuel your activities and your body fat will grow. 8. To lose fat you must put yourself into calorie deficit. This means you will have to eat less than you have been eating. Try to eat 500 calories less per day than you have been eating or reduce your calorie intake by 250 calories and add enough exercise to burn 250 calories. (Example: 35 minutes on a treadmill at 4% incline at 3.5mph.) 9. Lower your starchy carbohydrate intake, increase your protein intake and be careful how much fat you eat. Some fat is necessary. Try not to eat more than 20% of your daily calories from fat. Starchy carbs are potatoes, rice, beans, bread, pasta, oatmeal, etc. Replace these carbohydrates with fibrous carbs, such as green veggies. The best way to slowly lower your carb intake is to stop eating starchy carbs after 3pm so that your last two meals of the day do not contain starchy carbs. 10. Get 8 hours sleep per night. Sleep, rest and relaxation are of prime importance. It's during periods of sound sleep that our bodies recuperate and build muscle tissue. Lack of sleep encourages the production of the hormone Cortisol. High levels of Cortisol have been shown to promote fat storage. My fat loss and fitness plan "Every Body Loses" will give you the tools you need to begin a healthy weight loss program. The style of eating and exercising outlined in my book is one that you can follow for life without feeling deprived. If you're serious about losing fat and getting fit go to www.aim4nutrition.com and get started TODAY! Good Luck and Be Well, Aimee Deak
MORE RESOURCES: Heather Gay's Weight Loss: All About the Real Housewives of Salt Lake City Star's Health Journey People.com Weight loss drug semaglutide shown to be safe and potentially more effective at higher dose – new findings The Conversation Serena Williams posts cryptic message about ‘difficult August’ after weight loss scrutiny New York Post Gogglebox star shows off ‘amazing’ weight loss transformation after losing 7 stone - The Independent Lilly's oral GLP-1, orforglipron, superior to oral semaglutide in head-to-head trial Eli Lilly and Company Weight-loss strategies to protect your heart Harvard Health Higher dose of semaglutide increases weight loss, metabolic benefits: Newsroom UT Southwestern Medical Center Novo Nordisk’s Wegovy Pill Shows Similar Weight-Loss to Its Shot, Study Finds The Wall Street Journal Daily GLP-1 receptor agonist pill leads to ‘significant’ weight loss The Pharmaceutical Journal Lilly rounds out oral GLP-1 weight loss data, posts semaglutide-topping results in diabetes Fierce Biotech Lilly's oral GLP-1, orforglipron, demonstrated meaningful weight loss and cardiometabolic improvements in complete ATTAIN-1 results published in The New England Journal of Medicine Eli Lilly and Company Eleven years later and still going strong after weight loss surgery Baylor College of Medicine Blog Network - How Bariatric Surgery Paved the Way to Pregnancy Hackensack Meridian Health A new tool in the fight against obesity: Orforglipron's substantial weight loss results News-Medical Actor Lily Collins' drastic weight loss sparks concerns: Know about her past eating disorder Times of India Weight-loss surgery shows stronger 10-year health benefits than popular meds, study finds ConsumerAffairs Q&A: TRICARE For Life Coverage of Weight Loss Medications TRICARE Newsroom (.mil) Weight-loss surgery bests medical weight management for obesity-related risk mitigation Medical Xpress New weekly jab targets long-lasting weight loss The Independent Individuals taking semaglutide for weight loss experience less food noise than before - News-Medical A new contender just rattled the obesity drug market Fast Company First Generic GLP-1 Injection OK'd for Weight Loss MedPage Today Nutritionist shares 7 herbal teas that are just as beneficial as green tea for weight loss | Health Hindustan Times Jelly Roll’s Weight Loss Journey Is Gonna Cost Him – Literally! Taste of Country Bariatric surgery for weight loss shows greater long-term benefits than GLP-1 medicines Medical Xpress Fitness coach shares 7 walking cheat codes that will help us burn fat and lose weight naturally Times of India Triple Dose Of Ozempic Safe, More Effective For Weight Loss U.S. News & World Report Half Of Ozempic Weight-Loss Users Drop The Drug Within A Year U.S. News & World Report New study sheds light on how exercise helps lose weight Baylor College of Medicine | BCM After weight loss, regular exercise rather than GLP-1 drug reduces leading cause of heart attacks and strokes Medical Xpress They’ve Dropped the Weight. But What About the Skin? The New York Times Bariatric Surgery Found to Result in Greater Weight Loss and Lower Long-Term Costs Than GLP-1 Drugs geneonline.com How celebrities admitting to weight loss with GLP-1 drugs and more affects their fans HELLO! Magazine Why Serena Williams wants her weight-loss journey to inspire others The Palm Beach Post |
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