Principles of Effective Weight Loss

Written by Gary Matthews

If you keep on gaining weight after dieting, stop! Don't even think about trying another diet, because it will most likely producerepparttar same results you have already seen.

Stop wasting your time, money and effort for nothing. Please have a look atrepparttar 131226 facts presented in this article and make your own decision.

Let's have a look at a few weight loss principles.

1. Increasing Your Metabolism

In order to produce Sustained, Permanent and Long-Term Weight Loss, it's imperative that you boost your metabolism. Andrepparttar 131227 most effective way to raise your metabolism is to have a greater proportion of functional muscle on your body.

The only way to build this lean muscle so you can raise your metabolism is through "Strength Training". There's no other method that works wonders onrepparttar 131228 Metabolism like Strength Training.

By performing Strength Training, you'll effectively increase repparttar 131229 amount of functional lean muscle on your body so that your metabolism will elevate.

After a Strength Training session your body will undergo a significant increase or "Spike" in Metabolism, which will allow you to burn much more fat then you were able to before.

2. It's All About Lean Muscle

"The amount of fatrepparttar 131230 body can burn is directly related torepparttar 131231 more lean muscle your body can hold."

If your muscle system can sustain more energy and use this energy significantly when performing strength training, then it will be able to burn offrepparttar 131232 calories you eat andrepparttar 131233 excess fat on your body.

In other words, if your muscles become stronger and can hold more energy then you should be able to release this energy more efficiently to increase your metabolism, and to burn off excess calories that you have eaten.

Once we can build more lean muscle through our own strength, then our bodies will become more efficient at burning fat.

It's alsorepparttar 131234 amount of lean muscle on your body that makes you LOOK GOOD. Once you burn offrepparttar 131235 excess fat from your body,repparttar 131236 lean muscle underneath your skin will be exposed making you look healthy, energetic, and well toned.

3. Fast Walking Burns Fat

All you need to do now is incorporate "Fast Walking" into your weight loss program to hastenrepparttar 131237 burning of excess fat.

Not only is fast walking better much easier onrepparttar 131238 hips, but it also produces a greater percentage of fat loss as opposed to jogging or running.

Here are some ofrepparttar 131239 benefits of Fast Walking.

·Easy to Perform ·Most Conventional ·All Natural Body Movement ·Doesn't Cause Injuries ·Can Be Done Anywhere ·The Best Minimal Effort Exercise for Fat Loss

"I can't stress enough how Fast Walking is necessary in every weight loss program."

Programming Strategies

If you want any weight loss program to work you have to perform "Strength Training". It's absolutely imperative duringrepparttar 131240 course of a lifetime not only for weight loss goals but also for general health and well being.

For years we have been told to dietrepparttar 131241 excess fat from our bodies and throw in some fast walking to hastenrepparttar 131242 process. The trouble with this is thatrepparttar 131243 low calorie restricted diet would throwrepparttar 131244 body into starvation mode, withrepparttar 131245 body holding ontorepparttar 131246 fat and using precious lean muscle tissue for energy.

This would "Lower Your Metabolism" causing greater muscle loss and oncerepparttar 131247 diet was brokenrepparttar 131248 original fat returned, and you would have greater chance of gaining even more fat.

"A Vicious Cycle"

Eventually, your body would become used torepparttar 131249 diet and then you will reach a point where nothing was happening.

So what do you do now?

Try weight loss supplements, creams, massage, toning tables, drugs. You should know by now that these don't work.

There is a better way, it's simply...

"Strength Training"

Many studies are showing that Strength Training is a superior method for weight loss.

(Ladies, you won't bulk up by using weights, you don't haverepparttar 131250 testosterone to get big and muscular, so don't worry).

If you don't incorporate Strength Training into your weight loss program then look forward to "disappointing results".

How to Substitute Fat in Your Everyday Diet.

Written by Gary Matthews

Fat is a nutrient that is a contributor torepparttar increasing problem of obesity inrepparttar 131224 world today. It’s stored inrepparttar 131225 fat cells ofrepparttar 131226 body. The number of fat cells is estimated to be around 50 billion forrepparttar 131227 average person. It can be up to 100 billion forrepparttar 131228 obese person.

Fat cells are like storage tanks of energy to be used for later use. It has been shown that obese people who binge eat may stimulate baby fat cells to sprout to increaserepparttar 131229 number of fat cells they have.

Fats are found in foods such as butter, margarine, oils, fats, dripping, nuts and oil seeds. Research conducted indicates that good fats such as fish oils especially deep sea fish, olive oil, canola oil, avocado and nuts contain important fatty acids which if taken by people aged 65 plus reducedrepparttar 131230 risk of a fatal heart attack by 44%.

Other names for fats include… Lard, animal shortening, coconut oil, palm oil, vegetable oil, butterfat, whole milk solids, copra, tallow, chocolate chips, shortening, margarine, cocoa butter.

Now lets have a look atrepparttar 131231 different types of fat. There are three types of fat to found inrepparttar 131232 diet.

Saturated fats - are found mainly in animal products and dorepparttar 131233 most damage and arerepparttar 131234 most related torepparttar 131235 build-up of cholesterol inrepparttar 131236 arteries. . Research has indicated that saturated fats inrepparttar 131237 diet can increase LDL cholesterol levels inrepparttar 131238 blood, which isrepparttar 131239 unwanted cholesterol and should be avoided. The following foods contain this type of fat: Meat Dairy Eggs Cakes, biscuits and pastries

Monounsaturated fats - Monounsaturated fats help to decreaserepparttar 131240 cholesterol and LDL levels inrepparttar 131241 blood. The following foods contain this type of fat: Olive Oil Canola Oil Peanut Oil

Polyunsaturated fats - Polyunsaturated fats in small quantities can help to decrease total cholesterol. Examples of polyunsaturated Fats - would be vegetable oil and palm oil.

As pointed out before, consuming fats isrepparttar 131242 major culprit that leads to fat being onrepparttar 131243 human body mainly because fats are high in calories. I recommended that people eat less than 20% of total their total calories from fat.

We also know that eating too much fat leads to health problems and weight-gain, but we do need some healthy fats in our diet. Fats are a source of soluble vitamins A, D and E. Fats provide hormone production and skin health and protection of vital organs and insulation Too much fat inrepparttar 131244 diet however, can increaserepparttar 131245 risk of a number of lifestyle diseases that are common inrepparttar 131246 western world

So Please… Limitrepparttar 131247 saturated fats in your diet - which includes butter, cream, full-fat dairy products, fatty meats, cakes, pastries and fried foods.

Choose lean meats where possible and trim visible fat and skin before cooking Select low fat dairy products where possible

Be aware ofrepparttar 131248 hidden fats in processed foods and foods high in salt Choose liquid fats over solid fats e.g. olive and canola oil over butter

Include amounts of unsaturated or ‘good fats’ in your diet. Sources include fish, olive and canola oil, nuts and avocado

Also try to includerepparttar 131249 good omega-3 fats daily – fatty fish such as salmon, tuna, and sardines are good sources and try to eat three fish meals a week if you can.

Below is a list of fat substitutions that you can apply in your everyday diet whether it is at work, home, or dining out.

Current FoodChange to Cheese – High fat types…Cheddar and other hard cheeses.Lower fat varieties e.g. Edam, Cottage, Mozzarella, Ricotta, Gouda. Chips/French friesThick cut ‘wedges’ or oven baked chips ChocolateEat in moderation and buyrepparttar 131250 best quality. Substitute jelly babies or other sugar treat. CreamReduced fat cream, use low-fat yoghurt or evaporated skim milk. Creamed SoupsCheck label for fat, use clear soups. Croissants, pastriesBagels, bread rolls, finger buns. CustardLow fat custard DoughnutsCrumpets, plain scones, raisin loaf. Ice CreamReduced fat Varieties. Meat (beef, lamb, pork)Lean beef, trim lamb, new pork or other 90%. Fat free cuts/mince. Muesli BarsCheck label for fat, buy breakfast bars, Power bars. PiesReduced fat pies, use filo pastry Potato CrispsPretzels Salad dressings – Mayonnaise, FrenchUse vinegar or lemon juice Savoury biscuitsWheat crisp bread Sweet biscuitsPlain biscuits wheat meal. TV mealsLower fat varieties (check label for fat).

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