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Lose Weight! The basics that cover it all!

Updated on June 2, 2012

When considering weight loss, there are many options, but a healthy, steady loss of weight is the best option to receive the best results. Too much weight dropped too quickly, or loss of muscle mass can be a disaster. To achieve a steady weight loss, the simple "calories in being less than calories out" is only the beginning, with a further balance being crucial to preventing an unwanted return of stubborn body fat.

If losing too much is a problem, the we must find a balance. One thing we can do is calculate our BMR (Basal Metabolic Rate), count the calories, weigh everything we eat and be really precise. Sound easy? it isn't for most. Most people prefer simplicity, we can instead use a few basic guidelines, without the hassle of counting calories.

Having low bodyfat usually requires a healthy, active body. The  key ingredient to having an active healthy body, is to be active, with some healthy exercise. We all know exercise burns calories and helps in the weight loss process, but why? What is the best type of exercise to perform? There is no exact answer, but a combination of the following is recommended for good results:

Running is an excellent aerobic exercise to shred fat!

Aerobic Exercise
Aerobic exercise burns energy at very fast rate while being performed, but also raises your metabolic rate for hours afterwards. The more you train, the fitter you get and the longer you can last, burning even more energy. Also, the benefits for your heart and lungs are very important, leading to far better health. Doing aerobics first thing in the morning, before breakfast, also has enormous benefits. When you wake up, your body is burning primarily fat, so 30 mins to 1 hour of repetitive aerobic exercise can increase your progress if done first thing in the morning.

Resistance Training or Weight Lifting
Did you know that a workout lifting weights can boost your metabolic rate for up to 36 hours afterwards? Not to mention the growth in muscle tissue consistent training. Its simple - Muscle burns calories, the more muscle, the faster your metabolism.

Nutrition is the other side of the coin. What you eat, when you eat, and how much is what we must be concerned with. Remember, anything that goes into your mouth, has an effect on your body, and usually your weight. When considering an eating plan, here are some simple guidelines:

Eat Natural
Anything that grows - meat, vegetables, fruits - are a sure way to eliminate all the unnatural substances poured into most food these days. Also, Fruits & Vegetables have more fibre than other processed foods, which means the body digests it slower, causing a slow steady stream of energy, which is always preferable to a massive burst followed by a sugar crash (and the nods!). Also allow things like eggs & milk to make up some of your protein intake.

6 Meals a Day
Eating 6 'fist sized' meals a day, approximately 3 hours apart, is a good way to keep your metabolism purring. Not having a big break between meals prevents your body from going into 'starvation' mode, which can make you more hungry and slow your metabolism. Fist sized portions are important since our stomachs are basically the size of our fists, and we don't realise we're full until 15 minutes afterwards - think off all the food you could eat in 15 minutes that your body doesn't really need.

Supplements are more of an option and not really essential. I do, however, highly recommend good quality supplements to make the job a bit easier. Things like multivitamins and protein shakes can be convenient ways to get the nutrition you need, without needing to cook, perfect for today's busy modern lifestyle.

Once you have all these things set in place, you should be easily capable of having a far healthier body within a few months or even weeks. Be sure to weigh yourself, but don't be disappointed if you don't see the scales moving, since most exercise routines usually promote a bit of muscle growth. The best way to achieve results is to take measurements, or body fat tests at your local gym, or you can do it yourself with a Digital Caliper. So now you know the basics, make a plan, stick to it, and watch the fat disappear.


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    • Suzie Parker profile image

      Suzie Parker 

      8 years ago

      You're absolutely right! A combination of resistance training, cardio and a healthy, balanced diet is best for losing weight.

    • Sunnyglitter profile image


      8 years ago from Cyberspace

      You're welcome!

    • wademcmaster profile imageAUTHOR


      8 years ago from Australia

      Definitely! It makes a massive difference when you cut out the unnatural foods, thanks for the comment!

    • Sunnyglitter profile image


      8 years ago from Cyberspace

      Eating natural foods really is the best way to lose weight. I always try to explain to people that a 100 hundred calorie candy bar is not the same as a 100 calorie banana. Your body reacts differently to trans fats, high fructose corn syrup, etc. than it does to a piece of fruit that has not been altered.


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