Posted by Phillip Richards

Two Important Rules to Healthy Weight Loss

Keep these rules in mind whenever you think of going on any weightloss program:

1. Your energy intake must be less that energy expenditure.

To lose weight , you must eat less and exercise more. This will always be a fact. There are no foods, supplements, or potions that will magically melt the fat away. This is the only way.

2. To permanently loose weight we need to go through a permanent change.

Most people fail in keeping the pounds off after a diet, because they return to their old eating habits and lifestyle. Short term diets will only amount to more dieting in the future due to short term progress. The only successful way is to make small but permanent changes in your lifestyle. This is the best way to improve your health and stay younger for longer.

But How Do We Enable Weightloss then?

All weightloss tecniques come down to six basic principles, if you make this part of your life, you will succeed:

Maintain or improve your health.

You need to take care of your body if you want your body to take care of you. Firstly we have to insure that we get the right amount of nutrients our bodies need through vitamins and minerals, drinking plenty of water , getting at least 6-8 hours of sleep and getting out in the fresh air as often as possible. Make sure that you are not under too much stress, if you are, find ways to relief that stress by deligating tasks or forgetting about those things you have no power over to change. All these factors play a big role in weight reduction.

Minimize your total Caloric intake.

Like the first rule explains, in order for us to loose weight we need to change our energy balance.We can do this by - either consuming less energy (Calories) or expending more energy (exercise). The easiest way to reduce consumption is simply to cut back on the size of meals and/or the amount of high-Calorie foods consumed. Thus you don’t have to give up any particular food. In fact, completely avoiding a food can lead to strong cravings that derail your diet. A smarter approach is to just eat less of those high-Calorie foods.

To get an idea of the amount of Calories you consume, it’s important that you keep a food diary. This is handy to track your daily nutrient intake and will help you make any necessary changes in your diet.

Watch out for hidden calories, for instance…

Certain drinks. Sometimes we are so busy thinking about what we eat that we forget that some drinks contain huge amounts of calories. To stay on the safe side of things, water is always your best bet, but coffee, tea, and diet drinks can also help cut Calories.

Be smart about condiments and toppings.Butter, mayonnaise, and a lot of the “special sauces” used by restaurants are very concentrated sources of Calories. If you want to add flavor to your food, try using lemon juice, soy sauce, salsa or different spices instead.

Maintain or increase your metabolism.

Dieters often get exited or impatient about losing weight , so they cut their caloric intake too far. Doing that will make your body respond by lowering your metabolism and slowing weightloss. So, we need to be careful and rather make smaller changes to our eating habits. In turn our bodies will lose weight more consistently, we will have more energy, and fewer cravings.

For the best results, add exercise to your plan. Regular exercise not only expends energy as you’re doing it, but can also lead to increases in your basal metabolic rate, so you’ll burn more Calories even at rest. High-intensity exercises burn the most Calories, but don’t select exercises solely on their fat-burning potential. Instead, pick exercises (i.e. sports activities) that you enjoy, and want to incorporate into your daily routine.

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