Thursday, January 12, 2012

A Successful Weight Loss Plan

Nowadays people are obsessed about diet, exercise and dieting. And seeing this obsession market is growing to cash it to its maximum. Therefore each day we are bombarded by a new innovative information on what is the best way to shed those extra kilograms. And most of the time they are quite confusing. Sometimes they talk about fat-burning pills, exercise machines, low fat-low carb snacks, and diet tips or charts--don’t eat carbs, stay away from desserts, don’t skip breakfast, never nibble after 6 p.m., etc. Daily a new diet book is hitting the bookstore shelves with the latest weight-loss advice by quoting celebrities about their diet successes. With all this conflicting information, it’s difficult to find a diet that is really right and will definitely work for you!

I am not saying that it is not that all this weight-loss advice is useless or absurd. I am just saying that one person’s diet secret may not work for others. So it is very important to know the truth behind common diet tips. Here are few scientific weight-loss tips---

1. Do not over estimate your physical activity and under estimate your calorie intake. There should be a scientific correlation between calorie intake and physical activity. So using of pedometer for measuring the amount of calorie burnt is as necessary as counting of calorie intake.

2. It hardly matters that you take your breakfast in the morning or you take only three meals in a day or you take fruits or snacks in between your meals. But it really matters how much calorie you are consuming per day.

3. More often people are advised to take more protein than carbohydrates and fats. But remember that a calorie is a calorie whether it’s fat, sugar, or protein. Carbohydrates and protein have the same calories per 100gm. Fat, on the other hand, has twice as many, so the calories found in fat add up twice as fast. Eat fatty foods dairy products, skin on meat, fatty meats in moderation. And avoid calorie-dense foods.

4. Remember balanced amount of carbs and fats are necessary for a balanced diet. So do not cut them off from your diet. Only reduce your total calorie intake. Avoid fast or junk foods.

5. It is advisable that the amount of protein should be 60%, carbohydrates should be 20% and fat should be 20% of your daily total diet.

6. Starvation is always wrong method for reducing weight. Crash diets are unlikely to result in long-term weight loss. In fact, they can most of the time lead to longer term weight gain. And also this type of diet is too hard to maintain. Your body will be low on energy, causing you to crave high-fat and high-sugar foods. When you finally give up (and one day you will definitely) and eat those foods, you will often eat more calories than you need, causing weight gain.

7. Do not skip meals to reduce your intake of daily calorie. Never use appetite suppressant or weight- loss pills. They all have adverse side effects and may damage your metabolic system after some time. A good and high quality meal replacement could be a better choice and could be incorporated in daily diet.

8. Increase amount of fruits, vegetables and nuts in your diet. Take high quality natural food supplements. And drink sufficient amount of water daily.

9. Daily exercise is must for losing weight. Brisk walk or running or cycling or swimming for 45 minutes per day can help you in burning your extra calories. Use your legs more often.

10. Measure your weight regularly. Because all that is measured regularly gets improved.