After Weight Loss

I know you usually do not put the words “easy” and “lose weight” together. You are probably thinking that cannot be possible or it is some kind of to good to be true gimmick. But read on, as there are 3 easy lifestyle changes that can help you lose the baby fat or get to the weight goal you desire.

I am sure you have been programmed to believe that you have to spend hour after hour sweating away your life at the gym. Then there is all of the bland and yucky so called food that you have to eat or you cannot eat anything at all, right? Could there be a way to drop a couple of dress sizes without all of the drastic measures? By making some small behavioral changes, you can lose those unwanted inches and pounds. Here are 3 easy lifestyle changes that will give you back the look you have long desired.

1. Stop eating out so much. When you were growing up do you remember what the plates looked like? They were not supersized or overly large. Now look at the plates at your favorite restaurant. They are huge in comparison. No wonder you have gained weight. It is a conspiracy of the restaurant chains. Look at the studies that have been conducted over the years regarding eating out. The studies show that if you eat out - you overeat… You know you want to get your money’s worth and how can you control how much you eat when you have such large plates? Remember your mom always told you to clean your plate and, of course, the plates were small then. So that mentality still exists with you when you eat out on the supersized plates.

When you eat out you eat too much, so take a break from eating out for the next six weeks and see how your clothes fit then. You might even save enough money to buy a couple of new smaller outfits (you know the tight sexy jeans).

2. How about eating smaller portions? I know you think you cannot have the types of food you love. Well that is not true. You just have to eat smaller amounts of the foods that can cause weight gain. Do not avoid the foods that you love altogether because then you will cheat and eat large amounts of those foods when you do get the chance. By using smaller plates, you will be able to control the amounts of foods you love to eat. This way you will not be deprived of what you want but you will just eat a smaller amount which will satisfy your desires and cravings. Do not fall back into the mentality your mom taught you “you must clean your plate”. You do not have to. I give you permission. Learn to eat slower and take your time so you enjoy your food. You will get full quicker and when you are full “quit eating” no matter how much is left on your plate. Keep in mind as you eat “those skinny, tight jeans” that you are going to fit in.

3. Make better food choices. I said you could enjoy the foods you love in moderation but start to cut out some of the bad foods. The sugary sweets, candies, cookies, sodas, chips and the fatting foods. I am not saying never to eat these foods; I am saying they are okay once in a while. It is amazing how much you can spice a bottle of water up now with the powders you can mix in. Look for the ones with no sugar, no hydrogenated oils and sweetened with Splenda.

When you shop in the grocery store, shop around the outside perimeter of the store first where the healthier foods are. All of the junk foods are in the inside aisles, so do not spend much time there. When you are at work or play, keep healthy snacks in reach and do not go to the vending machines. Make good choices with the meals that are not really important such as snacks or a quick lunch. That way when you do have an important meal that you must go out for, it will not affect you as much. If your life (keep the smaller, tight jeans in mind) will not improve with what you are getting ready to eat (should I eat the Double Cheeseburger or the Chicken Salad) Do not do it! Again sexy jeans or a bigger belt size? Which do you really want and is the bad food worth it? Learn to read the labels of what you eat and cut out all the sugar you can. Comparison shop for each item to see what choice is the best choice. You can have bread, etc. but which one has the most fiber and the lowest amount of sugar? Look at the labels. This will help you make better choices.

These 3 steps can help you keep on track and lose the weight. These are not magical or mystical. They are common sense but usually overlooked steps to weight loss.

You can help your weight loss effort by boosting your metabolism.

Article Source: http://www.articlesbase.com/weight-loss-articles/three-easy-ways-moms-can-lose-weight-349390.html

About the Author:
Tony Edwards is a Weight Management and Healthy Life Style coach. To find out more how you can become a Yummy Mummy go here Yummy Mummy

Find out more how Holly Rigsby, CPT, MAT has worked with over 300 Mom’s to help them lose the stubborn baby fat, get their pre-baby body back and reclaim their yummy-ness. Don’t miss her Free Report: Top 5 Busy Mom Metabolism Boosters .

One of the most common New Year resolutions is to know how to lose weight fast, so as to have a slimmer and sexier body. To lose weight fast and obtain a nice figure, it is no lofty ambition. Many people has already successfully lost weight and made their physiques look healthy and desirable.

Some people do not have the patience to wait for 6 months to successfully lose those extra pounds. But to lose weight fast and effectively, an over-weight should draft out a weight loss regime and stick religiously to it. Moreover, he or she needs to change four aspects of life: what to eat, how to eat, the behavior and activity level.

Let us get into discussion 6 tips that you can use to get rid of your extra pounds:

1. Design a weight loss plan which consists of the right mindset and exercise. Begin by learning what a good diet plan consists of. Then, incorporate an exercise plan that allows at least 20 minutes a day. The best exercise to lose weight extremely fast is to slow jog for at least 45 minutes every day.

2. Set realistic goals. To lose weight fast and effectively, you need have a positive mindset and focus your mind solely on getting rid of those extra pounds. Set realistic targets and work your way to it. With discipline and hard work, you will be able to see result very soon.

3. Eat more vegetables and fruits. One reason why you develop a tummy is that the food remained in your stomach undigested for a long time. Before the food is digested, you eat again. This causes your tummy to grow bigger everyday. Therefore, eat more fibers and fruits to digest the food that you eat fast. This will make your stomach stay in shape as well as make you healthier.

4. Take small servings of meal. Skipping meals is a bad way to lose fat. When you skip meal, you go hungry and your body will convert the food left into fats and store it for energy. Instead of skipping meal, take small servings of meal every day. By not skipping the essential 3 meals everyday, it also makes you healthier and more energetic for the day.

5. Keep away from fried foods. Fried foods contain great amount of fats. Therefore, it is recommended for you NOT to take fried food if you want to lose weight fast. Go for lighter food with vegetables and end each meal with a fruit serving.

6. Drink enough water everyday. Drinking at least 6 to 8 glasses of water everyday keeps your body refreshed. Since weight loss depends on how the body eliminates body wastes, your body must stay hydrated. Do not take soft drink often as soft drink consists of a lot of sugar and fats.

All in all, to lose weight effectively and fast, consistency and discipline is still the key to success. Good dieting and consistent exercise will result in faster weight loss than you can ever imagine.

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In most cases, a simple work out can help you feel good in a short period of time. You can do that during your lunch break. It will take you less than an hour a day. However, you have to bear in mind that this is not for serious muscle growth. Instead they are meant to be helping you to keep your body healthy. The followings are tips on the simple work out mentioned.

Cardiovascular and Lower Body

You should take a walk about half an hour. You have to do that no matter it is a hot day or it is a really cold day. However, you need to make sure that you dress adequately otherwise you may just get sick! Walking on the street for half an hour will usually be good enough. Alternatively, you may also consider walking up and down a staircase. This simple work out is extremely good for your heat. It will also help you to train the muscles of your legs.

Basic Push-ups

Push-ups are good for your chest, rear deltoids and triceps. Usually 30 to 50 repetitions will be good enough. Of course you may try to do more if you feel 30 to 50 is too easy for you.

You may know very well how you should do the push-ups. However, one thing you need to bear in mind is that you should keep your back flat. Otherwise the work out will not be effective. When you go down, you need to go so further that your nose nearly touches the floor. Of course you will need to keep your body stable otherwise you will easily be hurt. You should also exhale while you push back to the normal position.

Legs

There can also be simple workout to maintain your leg muscles. You can firstly spread your legs to hip length and keep your legs fully extended. You will need to hold a dumbbell in each hand. Then you can bend you knees slowly. You will bend your knees such that you thighs are horizontal to the floor. The next step is of course moving back to the original position. You will repeat this until you feel really exhausted.

Arms

Most people would like to train their biceps. You may try this simple exercise if you would like to do so. You will also need dumbbells for this exercise. You will hold a dumbbell in each hand. These exercises will strengthen your biceps. Hold the weights with palms facing inwards in front of your body. Extend your arm, and curl one dumbbell up at a time in a small arc towards your shoulder. Normally, a set of 30 to 40 repetitions will be excellent. However, you can try to do more if you feel that 30 to 40 repetitions is too easy for you.

Article Source: http://www.articlesbase.com/weight-loss-articles/basic-work-out-for-your-health-349074.html

About the Author:
The Author has a website on Keeping Fit and Healthy - Weight Loss Blog . Be sure to check Tips for Thyroid Health and Yoga and the article Does Super CitriMax Weight Loss Tablet Work .

Our bodies are amazingly complex. Evolution has imbibed a sort of self preservation into them. So try to starve it and what happens? The body thinks ‘hello, foods a bit short here, lets slow down metabolism a bit to see it through’. After a while you think ‘this diet is not working’ so start eating more again. Body chips in ‘I knew it wouldn’t last, speed up again and for good measure, whack a bit of fat storage on the tummy in case they try it again’.

That is just what happens. Dieting leads the body to preserve energy during a diet and store more energy (fat) afterwards. You can’t win. Dieting makes you fatter. There is plenty of proof for this phenomenon. Not least the personal experiences of nearly everyone. If diets worked well we would all be stick insects by now, not ‘thin people’ in pear shaped bodies!

But, I hear you say, everyone says to lose weight you have to diet. No, that is the standard patter given out by the doctors, nutritionalists, health workers and myriad others. All of whom have read the same books no doubt. Their idea is simply this: If you are eating more than you need you will put weight on. So eat less and you will lose weight. Simple.

For them. They’ve earnt their daily bread, where does that leave you?

Still overweight, feeling hungry, depressed and totally frustrated with not having a sylph-like figure.

Well, enough of this rubbish. Lets try to put things in perspective. And bear with me if you don’t agree with every point, it’s the overall picture that is important and will give you real results.

First, please don’t give yourself false hopes and targets. We are constantly bombarded with images and videos of the movie stars and ‘celebs’ parading their new thin bodies in front of us. The magazines sell their clothes and cosmetics with the ‘body beautiful’. Even the Government constantly pushes how we are all over-eating and will get this disease or that problem if we do not stop it. It all adds up to extra pressure. The average person is nothing like a celebrity. Have you noticed how they all make a fitness or weight loss video? I bet they don’t mention how you need the cosmetic surgery as well to get ‘the look’!. Have respect for what you are.

We all put some weight on as we get older and that is a fact of life. Accept that at least as a fact of life.

Next point is that whatever weight you are, you can lose some. More easily than you think. Without dieting. How?

You need to change you mind set. Your behavioural patterns. For instance, don’t have that pack of crisps or chocolate from the petrol station on the way home. Dont think if the kids leave a bit that you will just finish it off. Don’t go along with everyone else in the family - if they all want a chip meal, yoy may not. Stick up for yourself. If you feel like a salad or pasta, have one!

Current thinking is that there is a lot of additives in everyday food that cause a major amount of trouble for people. Additives that can be avoided. Chemicals and toxins from pesticides and fertilizers are a major hurdle to your health. Avoid them wherever possible. These chemicals in our diet make you fat and make you feel bad. Dump them and you will lose weight without trying. Think healthy and natural. My advice is to eat organic wherever possible. The supermarkets are now stocking a much wider range of organic produce than ever before.

Remember my earlier comments about your body altering to cope with low calorie intakes? Well, fool it! Eat your normal food (but organic), reduce quantities a little, balance it up by including some high fiber ingredients. Your body wont even realise you are cutting down.

In addition increase your mental and physical activity. You dont have to go weight lifting. Just walk instead of using the car sometimes. Climb the stairs a few times more. Play a round of golf. Walk the dog. It doesn’t have to be a drag. Use you brain, occupy yourself. An active person with many things to do doesn’t have time to think about food so much.

In summary.
Don’t worry too much about dieting. Weight loss is more a state of mind. Get the right attitude and de-toxify your body by going organic. Natural weight loss will follow. Purge your old lifestyle and bring on the new you.

Article Source: http://www.articlesbase.com/weight-loss-articles/why-diets-do-not-work-and-how-you-can-lose-weight-without-dieting-347994.html

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Lose weight without dieting and de-tox your body. Breakthrough revealed by a Doctor shows the secret to natural weight loss. Click Here to Reveal All.

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In order to reduce the weight from your body, you’ve got to get your body working right. It all comes down to an controlled balance of diet, exercise and healthy habits.

While the existence of harmful parasites is up for debate between the medical and scientific world and certain holistic health practitioners, the bare truth of weight loss comes down to what goes into your body, what comes out of your body, and what you do with your body.

You may very well build up unwanted poisons in your body if you’re not prepping it for prime action. Then you’ve got a sickly, floppy, rusty contraption that is uncomfortable and doesn’t work right. This is what has caused the epidemic of obesity. To lose weight and experience true weight loss, not just temporarily, look at what goes into your life and your body.

An excess of processed foods and white flour in your diet may cause a reduction in the body’s ability to eliminate waste for a temporary amount of time. That can lead to bloat, general discomfort, lessening of nutritional absorbency, and lethargy. These are also the result of poor diet in general, because of an overall lack of the right nutrients and just plain not giving your body what it requires. In turn, you do not feel much like exercising. Unfortunately, this is part of the cycle that leads to weight gain problems and unhealthy lifestyle.

The more natural and wholesome foods you put in your diet, the better. Foods high in fiber content help the body to function optimally and minimize what the body doesn’t need. The less processed your food is, the more originally occurring vitamins and nutrients you absorb from your food. The more the body gets what it needs, the less you’ll crave the nasty stuff. And the fewer empty calories your body has to store, the less padding you’ll have.

You must stay fully hydrated to help the body get rid of harmful poisons in your system. This allows the body to function properly by keeping the cells healthy. In turn, food is properly digested and the function of body systems are optimal, leading to mush improved metabolism. Drinking enough water, along with high fiber foods, helps you feel more satisfied and less prone to cravings shortly after eating.

Fiber is necessary in the digestive process. The body cannot completely break it down. As it passes through the digestive tract, it absorbs and binds intestinal residue to itself. This ensures that the unwanted waste passes from the body regularly and remains easy to pass, as well as getting all the harmful stuff your body doesn’t need out of there!

The best sources for fiber are very well documented: whole grains, vegetables and fruits. Fruits such as plums and apples provide much of their fiber from the skins, as does the potato. Leafy greens, of course, carry the fiber in their leafy parts. Celery contains a large amount of fiber in the stalks, which is also an excellent vehicle for tasty protein like peanut butter.

Insufficient fiber in the digestive system can lead to an array of intestinal disorders, including diverticulitis, hemorrhoids, and it has been linked to bowel cancer. Refined foods are processed so highly that the vast majority of fiber content is removed, not to mention nutritional value. White flour, white bread, white sugar, and instant products are all refined foods. A quick in doesn’t mean a quick out, and the high caloric intake of these items means more has to be burned.

Insufficient exercise can lead to intestinal disorders and less effective digestive function. Exercise promotes the activity of the intestines and keeps the body’s metabolism up. So, little or no physical activity not only slows down your metabolism, it also slows digestion. No wonder the less we move around, the more we expand and sag. It only makes sense.

The body’s systems are all connected, and you really are what you consume and what you do. Pay close attention to the body from top to bottom, and take heed of the whole health value of what you eat and your daily activity level. Chances are, then, when you commit to a healthier digestive system and regular exercise, you will see regular weight loss.

Article Source: http://www.articlesbase.com/weight-loss-articles/the-secret-to-losing-weight-is-a-total-body-affair-343801.html

About the Author:
Ken Nickless is a retired businessman playing as much golf as possible and spending the rest of his time on internet marketing. Ken’s site http://www.nickmarketing.com/TopSecretFatLoss/ has valuable information for those who need to lose weight.

Obesity or over weight badly affects the health of a person. To retain the health, it is important to reduce the over weight. A weight loss diet program is the best solution to being overweight. A person can make a research on these programs through the Internet, books or friends. The choice, to consult a dietitian, is another way to find the proper meal plan. A dietician gives information about the proper nutritional plans, as per the physical requirements of the person.

Some people take diet pills to cut down the weight. Studies have shown that, in the year 2007, more than 50 billion people had taken weight loss pills. Accordingly, the health professionals stated that, these pills offer great success but can be harmful to the human body.

A simple weight loss program such as a low carbohydrate, low fat and low sugar can bring out miracles in a person’s life. A person can improve their health and reduce the overweight with the introduction of fruits and vegetables, daily in their daily nutritional program.

List of Diet programs:

The list of weight loss programs include:

1. Protein programs: The protein diet programs or Dr. Atkin’s diet is a weight loss program that focuses on muscle mass increase. Dr. Atkin principle states that, if there are more muscles, the body supplies the additional nutrients to muscles to perform their work. The additional nutrients in normal case are stored as fats. This weight loss program includes only protein food.

2. Balanced weight loss diet program: This one focuses on a balanced chart of a diet plan. This diet sheet involves fruits, vegetables and unique soup. The plan divides the eatables evenly on weekly basis. A person on balanced diet program has to avoid high cholesterol food such as dairy product, oils and noodles.

3. Milk and Banana program: This program includes only milk and banana intake. A person on this diet program has to avoid all other food supplements.

4. Detox weight loss diet program: An initial diet program removes toxic waste to keep the body healthy. The plan concentrates on easily digestible food and a plenty of water intake. This diet program increases the bowel movements, which helps to remove the waste easily from the body. A person on detox has to avoid chemicals, coffee and processed food.

5. Liquid diet plan: This plan includes food in the liquid form. A person can take water, coffee, soups, milk and fresh juices. The health experts state that liquid food supplies minimum calories and has low fat and carbohydrate content. People with liquid weight loss diet program have to avoid solid food.

Impression:

It is very easy to reduce the weight of a person with regular exercise and a proper diet plan. Apart from the above discussed plans, natural diet plan is another weight loss program practiced by the ancestors. Researches show that, our ancestors had good health. This is because, they were on naturally obtained food such as fruits, vegetable and water. The food from nature increases the body’s metabolism and reduces the excess body weight. The diet plan comprises of uncooked organic food only and is the best of all weight loss diet programs.

Article Source: http://www.articlesbase.com/weight-loss-articles/weight-loss-diet-programs-341971.html

About the Author:
Darren O Connell: Health Fitness Exercise Diet & Weight loss http://www.greater-weightloss.com Master Cleanse Secrets - http://www.cleanse.greater-weightloss.com

Loosing weight has become a common trend these days. People are into more number of weight loss plans. There are plenty of such plans available in the book stores, libraries, internet and many other media. Choosing the right plan suiting out requirements and out body language is simply difficult to select. Each and every book on weight loss plan stands out to be unique and different in its own way.

The only way to select the perfect book matching your needs is through the open mind method. In this method you are let to decide on your own after reading several books. You can just gather information about those which suits your requirements, time, money and effort. Mix and match plans really works to be too good. This could end up in bringing up the perfect plan which might sound to be the best one for you.

Always think in the practical way and never jump into a weight loss plan without thinking and sometimes even rethinking paves the way. Do not blindly believe and practice what is told. Never go for any kind of crash diets or something which might be dangerous at any point of time. Weight loss pills are readily available in the market but never opt for those miracle pills as it could result in side effects eventually.

Only with slow and steady trial and error method you will be able to finally end up with the best plan. You will be surely encouraged if you practice what is known as patience as it shows up the new way for you. It is certain that you will end up with the ideal plan suiting you if you are hard working, realistic and being patient.

Things work out to be fine if you are to follow a strict weight loss plan. One among those is the calorie-shifting diet which has been proved to be effective than any other plans. Studies have stated that by following this diet you tend to lose almost nine pounds after every eleven days if you are to strictly adopt it. Also the experts count on the hazards caused due to rapid weight loss plans.

In this routine you should be depending on low carbohydrates, low fat and low calorie for three days then you can take a short break of another 3 days where you depend on any of these. The alternate day’s cycle shall be followed for almost eleven days and you can find the initial result. Even though this process is slow, it is regarded to be as very safe and secured.

Article Source: http://www.articlesbase.com/weight-loss-articles/implementing-a-successful-weight-loss-plan-342713.html

About the Author:
For your free course teaching you exactly how to succeed with your weight loss goals using simple and effective Hoodia weight loss simply go to http://weightlossrevolution.net

There are many practical ways to lose weight. The success is to find a rapid weight loss plan that is safe to your body and health. Exercising moderately three times a week is beneficial. Drinking adequate water is necessary. A well-nourished diet of low fat is preferable. It is ideal to avoid fast foods, confectionaries and red meat. The body is repaired and rejuvenated when there is a sound sleep.

Detoxification is necessary for a better reliable loss of weight. Weird food and artificial meals should be avoided. Starch and sugar must be eliminated. Therefore, the body is forced to burn the stored energy. A rapid weight loss program becomes a success in the fourth day. A controlled deep breathing exercise is another tool for weight loss. Many people do not breathe properly. It is ideal to deep breath for fifteen minutes a day. Your lungs should be filled with a slow inhalation and fast exhalation.

Weight gain is the result of added stress. Before starting a diet regime make sure it should be practical enough to followup. Certain days might be hectic as you cannot avoid eating and may even result in overeating. There will be certain situations, like stress problems and tensions, that should be overcome without giving up. Avoid strenuous exercises. Neither should the regime be easy. It is also necessary to take a break after a week’s workout. There will be many pauses while you exercise, but the power is that one should never quit.

The diet regime must be consisted with supplements. Remember always not to add sugar to you favorite juice. Tomato juice and skimmed milk would be a good choice for a rapid weight loss. Ph level should be balanced as an over acid pH can restrict weight loss. Never get satisfied with the weight loss that you have targeted. Always try loosing five pounds extra to the target. Therefore, even if there is rapid weight gain it will not be much of a worry. Multi joint and multi muscle exercises should be performed. Group exercise would maintain healthy competition that will trigger your mind to loss weight. Follow a reputed rapid diet that is easy to follow. Add fat free foodstuffs to your diet and continue exercise even if the diet fails. Finally, the factors for an ideal rapid weight loss should be well coordinated for a reliable reduction of your body weight.

Article Source: http://www.articlesbase.com/weight-loss-articles/some-rapid-weight-loss-tips-that-keep-you-healthy-342709.html

About the Author:
For your free course teaching you exactly how to succeed with your weight loss goals using simple and effective Hoodia weight loss simply go to http://weightlossrevolution.net

Water is essential for life, our bodies depend on it, 55 to 75% of the average adults body is comprised of water. If you do not drink enough to maintain your body’s fluid balance, you will impair every aspect of it physiological function including digestion, blood circulation, regulating body temperature, cushioning joints and protecting tissues and organs. It is undeniable that water is integral for the body to function properly but it is also a necessary component to a healthy and successful weight loss program.

Water is a key factor in weight loss and has a direct effect on your bodies metabolism. One of the liver’s main jobs is to metabolize the stored fat in our bodies to be burned for energy. However the liver also assists the kidney’s when they are not able to carry out their duties in cases such as dehydration. When this occurs the liver steps in to assist and is therefore not available to breakdown fat as efficiently.

Another aspect of water’s role in weight loss is actually twofold. Water contains no calories so you can drink it to suppress your hunger at zero cost. Drinking adequate amounts of water throughout the day helps to keep you feeling full and are therefore less likely to overeat. The other component is that generally people can not distinguish between the brain asking for food or simple asking for water. If you think you are feeling hungry have a couple glasses of water and wait ten to fifteen minutes and then reevaluate.

When consuming liquids it is important to remember that they are not all created equal. Caffeinated beverages and alcohol both have a stimulating effect on the adrenal glands and therefore act as diuretics, causing a loss of water in your body. Juices and flavored drinks tend to contain large amounts of sugar thus calories. There are many alternatives on the market today you just need to take care and look at the ingredients before you make a decision. Simply adding a wedge of citrus fruit is an easy alternative. As you continue to incorporate water into your daily diet you will find that you will begin to crave it.

The general rule of thumb is to try for approximately eight glasses of water per day, however it should be noted that it is not always the same for different individuals. For instance if you have take into account such things as your daily activities or exercise habits as well as the temperature. If you are playing out side on a hot day with your kids you will require a much higher level of water consumption to maintain a balance in your body. It is also recommended that for every 25lbs you are overweight you should add one glass to the recommended daily amount.

When you start out incorporating water into your diet you may find you are going to the bathroom every five minutes, this will level out after a few days. If it does not then you may have to adjust your intake accordingly. A easy to check indicator to see if you are getting enough liquid in your diet is to simply check the color of your urine, if it is yellow you are not getting enough, it should be almost colorless. These are all just guide lines, use your judgment and do not get frustrated with the process of adding water into your daily life style, the benefits are endless.

Article Source: http://www.articlesbase.com/weight-loss-articles/water-essential-for-melting-away-the-fat-341666.html

About the Author:
Christine Erickson writes articles relating to women’s health and their endless struggle with weight loss. To learn more visit her at: http://exerciseforwomen-christine.blogspot.com or http://squidoo.com/women-exercise

Most people join the gym or begin their exercise program with high hopes. Unfortunately, most people give up within six months of starting because they are not getting the results they want. Many figure that they will get the same results by dieting alone, but the reality is that the pounds will come off significantly faster when you combine healthy eating, portion control and add an hour- long activity, four times weekly.Adding four hour-long exercise sessions per week does not have to be as hard as it sounds. The first thing to think about is that your new exercise routine will not simple be from now until you successfully lose the weight, but these activity sessions must be thought of as activities you will continue to do to maintain the weight loss. Studies have shown that nearly 90% of individuals who successfully maintain their weight loss also continued their exercise programs.

Why does exercise speed up weight loss and help maintain your weight loss? One school of thought indicates that aerobic exercises especially, are crucial for weight loss. During aerobics sessions, your body begins to burn fat after thirty minutes of moderate intensity exercise. In order to turn your body into a fat burning machine you need to work out at 80-90% of your maximum heart rate (calculated by 220-age). This level of intensity in your work out will help increase your metabolic rate and help your body to burn fat even after you have finished working out. The amount of calories you will burn while exercising and in the hours after depend upon a number of variables, such as; your weight and the intensity of your workout. After doing aerobics exercises for several weeks, you will begin to notice that you clothes feel looser and that you feel healthier overall. Also, aerobic exercise has been shown to increase mood and help ease depression.

Another school of thought states that working out with resistance (that is, weight, or resistance bands) is the best way to lose weight. Once again, there are a lot of variables which will determine how successful you will be at losing weight this way. Previous research indicated that for every pound of muscle you added to your body, your resting metabolic rate would increase by 60 calories. That’s a fantastic finding, meaning that if you add five pounds of new muscle, you will automatically burn an additional 31 pounds of fat in a year. By adding this muscle you will also tone your look, so whether or not the scale says differently, you body composition is going to change for the better. There is merit to this plan, even though the research has not born out the claims that each pound of new muscle burns 60 calories of fat per hour. No one knows for sure how much fat you will burn by adding muscle; it seems to depend upon your gender, your age and your past history of exercise. In the end, though, there is good reason to add weight bearing exercises to your exercise plan; regardless of the amount of additional fat you will burn, you WILL burn more fat, especially in the two hours after your workout. Also, weight bearing exercise decreases your odds of getting osteoporosis, something you haven’t likely given much thought to if you are still under 60, but something you will be especially happy about when you are older.

So what should you do? Because no one can tell you for sure how much weight you will lose given either strategy, and because you need to add activity to your lifestyle for the rest of your life, the best thing to do is to add activities which you enjoy doing anyway. Promise yourself at least four, one hour activity slots per week, and PUT THEM IN YOUR CALENDAR. It’s really easy to allow exercise to drop to the bottom of your to-do list, especially if you already have too much to do and not enough time. By putting the appointments in your calendar, you are agreeing to make it a priority to keep yourself healthy. Make it a priority; the same priority you would give going to work and don’t let other people’s needs get in the way. Then, do what you love. Try new activities; curling, squash, racquetball, spinning, biking, volleyball; the list is endless. If you choose activities you enjoy, rather than repetitive exercises on the treadmill or climber, you will have a greater chance of sticking with them throughout the rest of your life. If you have been a bit of a loner in your exercises so far, getting out and being part of a team will do wonders both for your weight loss and your soul. And the great thing is that many of these activities combine both aerobic exercise and weight bearing together. If you feel that you should have some degree of real exercise each week, add a treadmill/weight lifting session to just one of your scheduled sessions. That way, you will feel as if you are doing the “real work” of exercise while enjoying your weekly activities.

In the end, any exercise speeds up weight loss. While the jury is out on how many calories, or how much fat you will lose exactly, there is plenty of research to indicate that you will build muscle, burn more fat and feel better. What are you waiting for? Go out and start having fun! Your body, and your scale, will love you for it.

Article Source: http://www.articlesbase.com/weight-loss-articles/exercise-speeds-up-weight-loss-341059.html

About the Author:
Kerry-Ann Matthews successfully lost 75 pounds three years ago and still maintains it.During her four years of post secondary studies, she focused on health, nutrition and healthy weightloss.For free information on a guaranteed way to lose weight visit http://www.deliciousdieting.com