| Being overweight and obese can lead to serious health | | | | per day. Non active women burn about 1600 to 1800 |
| complications.It has been linked to- heart disease- | | | | per day.To lose weight, you have to eat less than |
| stroke- diabetes- certain cancers, such as those of the | | | | these amounts. But be careful, setting your calorie |
| gallbladder, uterus, ovary, breast, colon, rectum, and | | | | intake too low can lead to serious complications |
| prostate.- osteoathritis- sleep apneaand many more | | | | related to malnutrition.Preferably, cut about 250 calories |
| dreadful health conditions.By losing as little as 5 percent | | | | from your diet, then burn another 250 calories with |
| of body fat, an overweight/obese person can greatly | | | | exercise. Doing this will result in a calorie cut of 500 per |
| improve health and reduce health risk.Below are a | | | | day and 3500 per week, the equivalent of losing 1 |
| couple tips to help you lose weight.Free Weight Loss | | | | pound.Free Weight Loss Tip 5 - Cardio train |
| Tip 1 - Have a powerful reason to lose weight | | | | Cardio exercise is great for losing weight. It not only |
| Although weight loss is not rocket science, it takes | | | | accelerates your body's calorie usage during the |
| work and persistence. Many people make a decision | | | | workout, it keeps it up for hours afterwards.Do a 30 |
| to lose weight without knowing why. They often say, "I | | | | minute cardio workout 2 or 3 times per week.Free |
| need to lose weight. I'm going to lose weight...starting | | | | Weight Loss Tip 6 - Strength train |
| next week." Next week comes around and nothing | | | | Strength training builds muscle. The more muscular |
| happens. Some actually do take action, but when the | | | | your body is, the more calories it can burn, even at |
| tough get going, they give up after a couple days or | | | | rest.In fact, your resting metabolism can burn an extra |
| weeks.To have successful, long term weight loss and | | | | 50 calories for every pound of muscle you add |
| weight management, you not only need a reason | | | | on.Strength train 2 or 3 times per week.Free Weight |
| strong enough to get you started, you need a reason | | | | Loss Tip 7 - Avoid excess fat in your diet |
| strong enough to keep you going when the enthusiasm | | | | Fat is the most calorie dense nutrient, containing 9 |
| is not there. In fact, have a couple good reasons.Here's | | | | calories per gram. Eating foods high in fat can make |
| one of my reasons: To stay healthy during those | | | | you add on the pounds fast. Belore are a few tips that |
| golden years of retirement. What's the point of retiring | | | | will help you cut the fat from your diet.- The |
| when bad health will make me miserable, or even | | | | recommended fat allowance is 30% of calories. To |
| worst disabled.Here's another: To be around for my | | | | lose weight, aim for 25%. 25% of 2000 calories is 500 |
| kids. Being overweight can cut a person's life short. I | | | | calories, or about 55 grams of fat. Read food labels |
| certainly don't want my kids growing up without a | | | | because they usually tell you the percent of fat a |
| father. It's not fair.Your reasons may be different from | | | | certain food product contains.- Exchange your whole |
| mine. But whatever they are, find them, write them | | | | dairy products for their low fat alternatives (i.e. low fat |
| down on a piece of paper, and post them on the wall | | | | milk, cheese, yogurt)- Instead of red meat, eat skinless |
| to remind you of what you're working for.Free Weight | | | | chicken or turkey, fish, egg whites, beans, and tofu. Or, |
| Loss Tip 2 - It takes time | | | | you can at least cut as much fat from your red meat |
| Some people set ridiculous weight loss goals, like 5 | | | | before you cook it.- Avoid fried foods. Cooking oils |
| pounds in a week. Goals like these are not only silly, | | | | contain lots of fat per tablespoon. If you must fry, then |
| they're dangerous.The rule of thumb for a healthy | | | | use a teaspoon with a non stick pan.- Use low fat |
| weight loss rate is 1 pound per week, and no more | | | | condiments (i.e. low fat mayonaise, dressing, sour |
| than 2. Any more than that can lead to some serious | | | | cream)- Avoid fast food. These foods are packed |
| health complications related to malnutrition and over | | | | with fat and can use up most, if not all your calorie |
| exertion.Setting unrealistic goals can also destroy a | | | | allowance. If you must eat out, get the grilled, |
| person's motivation. I've seen this happen to lots of | | | | vegetarian, or white meat selections. Ask the |
| people, mainly because they don't understand the | | | | restaurant for their nutrition information brochures.- |
| mechanics of it all.They set unrealistic goals, and work | | | | Avoid pastries. It may not look like it, but these baked |
| hard at doing the wrong things (i.e. spot training the | | | | goods are high in fat. If you must have them, ask the |
| abs). When they see little or no results in the end, they | | | | bakery if they have low fat alternatives.Free Weight |
| give up all hope.Remember, weight loss takes time. | | | | Loss Tip 8 - Avoid excess sugars in your diet |
| Don't set yourself up for failure by trying to rush it.Free | | | | Although sugar is the body's preferred source of |
| Weight Loss Tip 3 - Shun fad diets | | | | energy, eating too much of it will cause the body to |
| The dieting industry makes millions preying on people | | | | store the excess as fat.Foods high in sugar include |
| looking for quick ways to lose weight. While fad diets | | | | soft drinks, juices, candy, and pastries. Consider using |
| produce rapid initial weight loss, the results are usually | | | | artificial sweeteners, but check with your doctor to see |
| short term and the weight lost soon returns.This is | | | | if it is okay for you to use them. Some people have |
| accounted for by the many pitalls of fad diets, | | | | developed averse reactions to them.Free Weight Loss |
| including:- Not educating the dieter enough on sound | | | | Tip 9 - Stop eating at least 3 hours before you sleep. |
| principles of moderate calorie balanced nutrition | | | | Your bodily functions slow as you sleep, so it simply |
| combined with exercise. After the diet is over, the | | | | doesn't need as much energy as it does while you are |
| dieter doesn't know what to do afterwards to keep | | | | awake. Any excess food still in the digestive system |
| the weight off.- Being too low on calories, which can | | | | will likely be stored as fat.Free Weight Loss Tip 10 - |
| lead to more loss in lean muscle than fat.- Over | | | | Work on increasing your basal metabolism |
| emphasizing or over restricting certain food groups (i.e. | | | | Basal metabolism is your body's ability to burn calories |
| low carb, cabbage soup, and grapefruit diets). This can | | | | at rest. It is the underlying basis for weight |
| get very boring and monotonous, which encourages | | | | management. Not everyone's metabolism is the same. |
| binge eating and therefore "ruining" the diet. It also can | | | | You may have a slow, average, or fast metabolism. |
| lead to serious nutrition deficiencies due to the | | | | Your calorie intake threshold to maintain, gain, or lose |
| neglection of other important food groups.Real, long | | | | weight depends on how fast your metabolism is. |
| term weight loss can only come from following a | | | | There are many ways to increase metabolism, such |
| healthy lifestyle, which includes the habits of balanced | | | | as cardio and strength training. To learn more about |
| nutrition, moderation of calories, and exercise.Free | | | | increasing metabolism, use the links below.Ark Agpalza |
| Weight Loss Tip 4 - Use more calories than you eat | | | | has dedicated 10 years to the cause of healthy living, |
| Calorie counting is a time tested method of weight | | | | and is the author of the online publication Free Health |
| management. It goes like the following:- You will gain | | | | and Fitness Tips.For more health and fitness |
| weight if you eat more food than your body uses.- | | | | resources, visit Free-Health-and-Fitness-Tips.comYou |
| You will lose weight if you eat less food than your | | | | may republish this article in its entirety and without |
| body uses.- You will stay at the same weight if you | | | | changes to the original content on your own website |
| eat the same amount of food that your body | | | | as long as you provide a link to |
| uses.Non active men burn about 2000 to 2200 calories | | | | Free-Health-and-Fitness-Tips. |