Effective Weight Loss

August 13, 2009 | Comments: None Yet - Post a Comment

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Diet pills are risky. High protein diets are only quick fixes that are unhealthy in the long term. Starving yourself isn’t an option. So, how are you supposed to lose weight when you have already tried everything? Or have you? How about sticking to the basics? Here are tips to keep you going and get you losing weight.

The Golden Rule: Create a Caloric Deficit

You absolutely must burn more calories than you eat to lose weight. What is the best way to achieve this deficit?

1. A two-pronged attack!
Exercise and proper nutrition are the fastest way to get rid of fat. You can workout seven days a week, but you won’t lose a pound if you are eating nothing but cookies and potato chips!

2. Build muscle
Muscle burns calories. The more muscle you have, the more calories your body burns even without exercise, so lifting weights must be a part of your weight loss plan. Also, if you are doing it right, you should be burning plenty of calories during your lifting sessions.

3. Increase your heart rate
Getting on a treadmill or elliptical trainer and getting your heart rate up to 60-70% of your maximum for 30 minutes every day is a fast track to fat burning. Alternating this medium-intensity workout with a higher-intensity interval training workout is even better!

4. Eat unprocessed and eat often
Eat mainly complex carbohydrates (vegetables, fruits and whole grains), lean proteins (turkey, chicken, fish) and a few healthy fats (nuts, olives and avocados). Shop the perimeter of the store. Try to keep packaged food to five ingredients or less. Eat smaller meals 4-6 times per day to keep your metabolism set on high and to keep your blood sugar from dropping. You can and should have a snack when you are crashing half way between lunch and dinner!

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