You have permission to publish this article in web sites, ezines, electronic publications, and any media format, as long as the article is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info. 10 Greatest Tips forWeight Loss! By Mike Heatlie MSc 1. Eat small meals If you eat a large meal with many calories, your body will use what it needs for its processes, but the excess will be stored for energy in the form of body fat. We must avoid large spikes in insulin production which promotes body fat storage, so smaller meals are without question a must for weight loss. We need to be practicing calorie restriction for weight loss so eating smaller meals with fewer calories is greatly 2. Eat 56 meals daily Eating frequent meals steadies the flow of insulin production, curbs large hunger pains which leads to binge eating, provides your body with a consent stream of quality nutrients and also keeps your body working hard to digest frequent meals which burns up calories. Eating frequent meals is highly advantageous for weight loss. 3. Always eat protein with every meal It requires greater energy to digest protein than it does fat or carbohydrate. If you ate 100 calories of lean chicken breast, up to about 30% of those calories will be expended through the breakdown process of protein. Fat is different, only up to 5% of the calorie intake from fats is used for digestion. 4. Understand that weight loss is food, not exercise 5. Increase your physical activity Even though your focus for weight loss should be on your food and fluid intake, increasing your physical activity will expend more calories and will help you to lose weight. Every day activities such walking, taking the stairs, gardening, housework etc. all help to expend more calories, however a dedicated exercise program can help you burn approx 500 calories per day, depending on the type, duration and intensity of your activity. 6. Start resistance exercise Resistance exercise builds lean muscle tissue which is very metabolically active, meaning that the more lean muscle tissue you have, the more calories you expend throughout the day, even sitting or sleeping. Resistance exercise will also make your stronger, less susceptible to injuries, promote bone density, and it creates sexy rounded shoulders and lean legs. 7. Cycle your calories Diets that restrict your calorie intake cannot be sustained. This is evident since that almost everyone who goes on a diet crashes and reverts back to their previous eating habits. What people need to do is cycle their calories whereby they restrict their calorie intake on 4 days of the week, and less so on the other 3 days. This allows you to eat your favorite foods, although only a few times a week, and prevents your body from thinking it’s in starvation mode where it would slow your metabolism down. There needs to be some discipline, you just have make sure you balance it accordingly. Nutritionists, Personal Trainers etc. all eat pizzas, chocolate, ice cream etc. they just eat them sparingly so that it doesn’t adversely affect their diet. 8. Avoid high energy foods The foods I just mentioned, pizzas, ice cream etc. are big calorie foods. Just recently a colleague of mine was eating a small chocolate bar and said, “It’s only a small treat!” Well that small treat was over 200 calories. Size isn’t important, it’s density, and it’s the total calorie intake. Fat is 9 calories per gram, carbohydrate and protein have 4 calories per gram and fiber has 3. So fat calories may look small, but they’re calorie dense, so be careful, it’s these foods eaten frequently that will prevent you from losing weight. 9. Don’t drink your calories A big mistake people make is that they drink too many calories. Sodas are killing us; they’re leading kids into obesity and diabetes. Make sure you drink plenty of water, and avoid drinks that are high in calories. Use alcohol intelligently, a glass of wine is approx 120 calories and a beer up to 200 calories so these are without question bug contributing factors for weight gain. 10. Cook your own foods Eating out is a nightmare for weight loss. Restaurants don’t care how many calories you eat, just as long as your food tastes good. What makes food taste good? Yes you’re right, fat, sugar and salt. People are eating as much as 1000 calories when they’re eating out. That is for many, over half their total daily calorie intake! A good tip is to buy your foods in bulk, get some great lowfat recipes and cook your own meals. Pizzas, pasta dishes, burgers, can all be made healthy and taste great, and will make a big difference to your weight loss.
Mike Heatlie MSc is one of the leading Personal Trainers worldwide. Mike holds a Masters Degree in Medicine & Science in Sport & Exercise and a 1st Class Honors Degree in Sport & Exercise Science. He has a ten year Personal Training relationship with US singer Gwen Stefani, and is the author of the epic ebook 'Lose 10 Years, 10 Pounds, in 5 Weeks!' www.mikeheatlie.com Copyright © Mike Heatlie Personal Training 2007 All Rights Reserved You have permission to publish this article in web sites, ezines, electronic publications, and any media format, as long as the article |
