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·A wide variety of foods. ·Regular and enjoyable exercise. ·Enough filling foods to avoid constant hunger. ·At least 1200 calories a day. ·Flexibility for treat foods and social occasions. ·A realistic goal of your best weight (not necessarily your lowest weight.)
A realistic weight loss is around one to two pounds per week. Fast weight losses are not fat loss but glycogen and water. If you lose weight quickly then you will probable return back to weight at which you started as quickly as it was lost.
·Weight loss is quick and simple. ·Exercise is not necessary. ·Certain exercises can spot reduce. ·Carbohydrates (for example, bread, potatoes, rice, and pasta) are fattening.
So way to lose body fat and maintain muscle is to have a food program for life and more energy output. Increase amount of fruits, vegetables, non-fat dairy products, whole grains and beans that you eat.
Eliminate calorie-dense foods such as cookies, sugary desserts, chips, fries, pizza, candies, crackers etc. Research on people who have successfully lost a lot of weight and kept it off long term, shows that vast majority succeeded by consuming a low fat diet high in fibre coupled with strength training and cardiovascular activity. These are basics you'll need to aim for.
A sound weight loss-eating plan should:
·Be nutritionally sound, providing all nutrients you need. ·Never promise fast weight losses. ·Offer an eating plan based on real food. ·Allow you to eat out. ·Avoid expensive meal plans, products and supplements. ·Not avoid carbohydrate foods, e.g. bread, rice, pasta, cereals and potatoes. ·Make gradual dietary changes. ·Provide knowledge. ·Allow you to eat all foods ·Recommend physical activity.
Fat calories are more fattening than carbohydrate calories. Your body can easily convert fat you eat in food into body fat, so to lose weight you need to cut down on fats and foods that contain it.
Consider following steps to reduce fat in your diet.
·Use skimmed or skimmed milk in drinks, cooking and on cereals. ·Buy a non - stick frying pan. ·Buy a cheese slicer ·Cut visible fat from meat. ·Eat very little pastry. ·Learn how to read a food label. ·Substitute low fat yoghurt for cream. ·Remove skin from chicken and turkey. ·Eat fruit as snacks rather than eating chocolate and biscuits. ·Eat fewer burgers and sausages.
Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".
Visit Gary’s website at http://www.maximumfitness.com/