Exercise Alone Won't Make lose Weight!

For successful weight loss, all you need to do are Moderate aerobic workouts that get your heart rate higher than normal. Incorporating jogging, brisk walking, cycling, aerobic machines, not only burn calories, they keep your heart healthy as well. Swimming is also great, especially if you are quite overweight, because you can get the same benefits of running and you are using all of the muscles in your body. As a result, you burn even more calories. These activities simply get your heart rate up and burn off fat. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week. Rest properly; taking one or two days off exercising each week. Getting enough sleep at night is crucial. You don’t burn fat if you are overworked.

The best way to keep a healthy weight is to eat healthy, cut down on the sweets, and do a cleanse once in a while. Remember, you can lose weight by either decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential. Watch your portion sizes. Opening a bag of rice cakes and eating all of them in one sitting isn't going to help you lose weight. When eating, nuts, or dried fruit put a portion in a small bowl and then put the bag away. That way you won't eat in a vacuum. That way of eating usually leads to eat more than you had intended. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intakes. A great way to watch portion sizes while snacking is to buy one serving 100-calorie packages. They come in many favorite snack food items!

Once you get use to eating a normal breakfast, lunch and a light dinner, your body will adjust. Determine your daily calorie intake. Some people benefit more if they eat five to six smaller meals throughout the day, about two to three hours apart. For example, their first meal of the day might be a cup of low-fat or nonfat yogurt and a banana. Three hours later they might eat a simple deli sandwich with whole-grain bread and fat-free mayonnaise. Do not skip meals. While this may help you lose weight in the beginning, it fails in the long run. Skipping meals may make you feel too hungry later in the day, causing you to overeat at your next meal.

Most people can eat three regular meals and one snack every day. The three meals should be about the same size and should be low in fat. Try to eat one to two cups of fruits and vegetables, two to three ounces of whole grains and one to two ounces of meat Choose lean meats. Chicken and fish are both very low in fat and certain fish such as salmon, sardines, or fresh tuna is an excellent source of protein. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar and/or refine foods). You don't need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you'll lose weight you will feel better and you will live longer.

Write down all the things you eat on a typical day. Carry a food journal with you and write down every snack, every drink, and the contents of every meal. When possible, write down the number of calories in each thing you eat. It is a lot of work; it takes a lot of discipline. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. You don't have to be 100% accurate, but you do want a good estimate of the number of calories you're taking in. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week.

Exercise alone won't make you lose weight if you're still taking in more calories than you burn. However, eating less and exercising more will only decrease your resting metabolic rate, which accounts for roughly 60-80 percent of daily calorie expenditure. Therefore you should exercise more and eat more protein dense, clean foods; making your calories burned not too far off from your calories taken in will raise your metabolism and allow you to burn fat effortlessly. You will lose the weight at a healthy rate.

Drink plenty of water. Adequate water is essential for health, and a great many people simply don't get enough. What's more, if you're chronically dehydrated, your body will retain water in unflattering places, not only will you feel bloated, you will look bloated. Make sure to get plenty of fluids. The more you exercise, the more water you'll need to replenish the water you have lost (or sweat).You need to believe in yourself if you want to change your life style to a healthy one. Otherwise, the temptation to cheat on your regime will make it harder. Avoid temptations: chocolate, ice cream, and cookies, sweets in general.

You need to always encourage yourself to achieve the goals that you have set. Set small goals. Learn to evaluate and analyze your efforts fairly and objectively. If you fail to achieve your target for the week, find out why is it so. Remember weight fluctuates. Find the problem; then fix it. After evaluating the source of your "mini set back," look ahead to next week and try your best to stick to your plan.

Don't rely on what the scales say every day. That will discourage you. The better way to monitor your progress is to observe on how your clothes feel. The scales can be misleading because as you lose weight, typically you are also building muscle mass. This dual change may cause the scale to go higher; and make it look as if you are not losing fat when you actually are.