Most people think they’ll be successful in their diet plan and weight loss goals, but the problem is they are locked into a pattern of weight retention or even weight gain even while trying hard to lose pounds. Forget about products that promise fast weight loss. While losing 1 pound per week is the generally accepted safe rate for losing weight, some people can safely lose a little more.
Most people think that the best way to diet is to count calories. The fewer the calories consumed, the more weight you will lose, right? Well, not necessarily. To few calories, and your body will start to store everything you eat as fat because it thinks it’s starving. Instead, give your body the proper fuel it needs to build lean muscle by utilizing a proper balance of carbohydrates and proteins, and you will also lose fat. Protein is vital for muscle building. And the right kind of carbohydrates are needed for energy so that your muscles can burn fat for fuel as well. Stop doing traditional “steady pace cardio”. If you do cardio on a stationary bike you should change your workout from the “flat road” program to a program that simulates a lot of varied hills. You want to generate multiple short bursts of intense effort instead of a long, steady, easy workout.
Once you’ve found your workout groove, do your best to stick with it. Exercise no less than three times a week for 40 – 60 minutes each time, but don’t feel the “need” to do it more than five times over a seven day period. Your body will likely appreciate a burn-off in the morning more, but if you need to relieve stress in the evening – don’t be afraid to adjust your workout schedule accordingly. Schedule making and keeping are important for other areas of your life as well. A cup of cooked rice or pasta has about 200 calories, whereas a cup of cooked veggies doles out a mere 50 calories, on average, says Joan Salge Blake, R.D., clinical assistant professor of nutrition at Boston University’s Sargent College. To avoid a grain calorie overload, eat a 1:1 ratio of grains to veggies.
The high-fiber veggies will help satisfy your hunger before you overeat the grains. Eating 6 smaller meals a day is much better than eating 3 meals a day, and way better than skipping meals all together. Just like the calorie reduction diet, your body thinks it’s starving when you skip meals. So using that model means that any meal you eat, no matter how small, spikes your blood sugar, causing a fat retention reaction.
But by eating 6 small meals that are balanced in carbohydrates and protein, your body will maintain a more consistent blood-sugar level, and you will lose weight. While isolation exercises are very effective for increasing the size of specific muscles, they have minimal effect on your metabolism or fat loss.
For effective, permanent fat loss you should focus boosting your metabolism with multiple muscle exercises that work as much overall muscle mass as possible such as squats, dead lifts, rows and combination dumbbell or kettlebell exercises.