Lose Weight Tips – Guaranteed Top 5 weight loss tips.
I would like to share the top 5 lose weight tips that are simple and practical with guaranteed result when followed closely. Believe me, weight loss is not difficult when you know what to do and performs it. However, I am not saying it is easy and the foods calorie doesn’t count to lose weight.
Every year there are many new products and programs added in the market claiming to make a breakthrough to lose weight drastically, fast ways to lose weight without efforts as the promote goes. As usual, majority of them are just a hype to make quick money from this billion dollar weight loss industry. We all know that there is no such thing as ‘free meal’. Still, people waste billions of dollars every year looking for easy and effortless miracles to lose weight. People response well when a product claims it to be “easy, quick, fast and effortless” because they don’t want to sweat for it.
Sorry, no hype and sales pitch just very good information to help you achieve your weight loss goal for the year 2010. Here are the top 5 weight loss tips:
1. Count your daily calorie requirements.
You will never learn to lose weight effectively without the ability to calculate your daily calorie requirements. Remember, we lose weight only when there is a calorie deficit. You lose weight when your calorie expense is more than your calorie consumption, even if you live on preserved and junk food. I am not encouraging you to eat junk food which is a major cause of weight gain across the world but that is a reality.
Calorie needs will vary from one individual to another depending on factors like weight, age, gender, basal metabolic rate, lean body mass, genetic variables and physical activities. There are many formulas to calculate your calorie needs based on these factors. Formula based on lean body mass is considered to be the most reliable method.
Once you know your daily calorie needs to maintain or lose weight, start counting the foods calorie you consumed to get to your goal. Reducing 15-20% calories of consumption below your maintenance level is a safe approach for weight loss. Do not fast to lose weight because your body will go into fat storing mode for future use.
2. Maintain a balanced diet
You can never get a lean body by avoiding any nutrients including fat because our body needs them all for different functions. What is important is to take all nutrients in the right quantities for developing a healthy lean body. The most common recommendation by scientist and expert is 40% carbohydrate, 40% protein and 20% fats combination.
Out of this meal combination, calculating your protein requirement is the most important one and the rest can be adjusted. A recent study shows that we need at least 1 gram of protein for very pound of body weight.
3. Maintain 5-6 small meal frequency per day
When you eat, you burn calories to digest the food which is known as the thermic effect of food. If you want to speed up your metabolism, the trick is breaking up your total daily calorie needs into 5-6 small meals which increase your metabolism.
Eating frequent 5-6 small meals a day with 2.5-3 hrs of interval in between stabilize your blood sugar and insulin levels keeping your body in the fat burning mode. Frequent small meal help avoid craving and binges which is a concern with 2-3 meal frequency a day. Frequent small meals also control fat storage because there is no access calories which otherwise will be converted into body fat.
4. Cardio and weight training are vital for lean physique
You can never really get a good result with your weight loss goal without including cardio exercises and weight training. Cardio exercises are the best method to burn off those unwanted body fats. You burn maximum calories with cardio than any other type of exercises. A cardio routine of 30-40 minutes for 4-5 times a week is a good start for weight loss.
Weight training is also very important to lose fat permanently. Weight training is not just about building muscle and stamina. The lean body mass is directly proportional to the resting metabolic rate, which is the number of calories you burn at rest. So, you burn more calories with increased metabolism with more muscles even at rest. If you stop lifting, your muscle may shrink but it will not turn into fat which is a common misconception. Muscle and fat are completely two types of tissue.
5. Why water is inevitable for weight loss
Everyone knows that we need to drink at average 8-10 glasses (1.8 – 2.3 liters) of water a day. How many people are actually following what is known to be vital is the question.
Our body comprised of 60-70% of water, and it is required to perform every body functions (digestion, circulation, respiration, absorption, excretion, etc). This is the reason why we cannot survive for just a few days without water whereas we can survive without food for weeks and months.
When you are dehydrated, your body systems retain water and the waste products are not flushed out by your kidneys. When this occurs, your liver interferes to overcome the overload in your body. The role of the liver is divided and effects the efficiency of it own role, such as burning fat for energy.
Dehydration will decrease your strength and capacity for quality workouts to burn calories. Make it a habit to drink plenty of water before, during and after workouts.
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