The Weight Loss Equation
The biggest mistake that ‘aspiring slimmers’ make, is to subscribe to fad diets. You know the ones that I’m talking about, those that promise you can lose stones in a couple of weeks, when all you have to do is consume 2 slices of cucumber and a raisin twice a day. For those of you that have done this (or similar) you may well have found that you did experience weight loss, however at what cost, and for how long did the loss of weight last?
The key to getting and staying slim is, and always has been, a balanced diet combined with exercise. Too often people omit fats or carbohydrates from their meals, not understanding the risks.
Protein is the bodies repair and building tool. When broken down, it provides fuel to the muscles to aid growth and repair.
Fat comes in many forms, but for ease you need to know this; saturated fat IE fat from animal fats is bad for you and raises LDL (bad cholesterol). Un-saturated fat IE fat from plant sources helps increase HDL (good cholesterol) It also provides short term energy.
Carbohydrate is the body’s long term energy store and breaks down the food to provide you energy depending on the complexity of the carbohydrate.
The key point is that the body needs a balance of all of these core nutrients, combined with vitamins (from your 5 a day) and water (an adult male is about 60% water, and a female 55%). Only then will you have the energy to be able to carry out daily tasks in addition to your exercise routine.
Weight loss need not be a laborious and lonely task. Find a group of like minded friends who are keen to lose weight, whether for health or to look good on the beach and keep track of each others progress, encourage each other, you could even make a competition of it!
Be aware though that to lose the weight and keep it off requires commitment and willingness to succeed on your part!
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Exercise
Ensure that you warm up before and cool down after all physical training sessions to avoid injury. Additionally it would be advisable to seek advice from your Doctor before partaking in any new health regime to ensure that you do not have any underlying health issues.
Research has shown that 3 separate 45 minute exercise periods a week is the recommended exercise quota. This can be anything that keeps your heart rate raised for the duration. Ideas include: jogging, swimming, cycling, walking, or sports.
You will hear or read lots of information about fat burning zones and various heart rate equations vs. BMI etc. The key for an individual starting out is to gradually build up safely to a level where you can see and feel the benefits.
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