Flat Tires, Lost Handles, and Empty Closets
What Do They Have in Common?
Healthy Weight Loss!
The concept of healthy weight loss is defined by a specific change to your body as a direct result of weight loss. This is a positive change that re-shapes your body, produces lasting results, and significantly improves your overall health.
Other types of weight loss are defined by negative changes that occur to your body. These are unhealthy ways to lose weight and, ultimately, cause you to gain weight and suffer a lifetime of dieting.
By losing body fat, the drop in total weight is significant. Your health immediately improves, your body re-shapes becoming toned and tight, and the results are long lasting.
But that’s only half of it. Healthy weight loss is not only defined by the loss of body fat, but also is defined by preserving muscle.
Muscle is very metabolically active and burns calories throughout the day. With only a few extra calories remaining, your body converts and stores less body fat.
Storing less body fat stabilizes your new weight and allows you to enjoy long lasting results. Toning major muscle groups is your best protection against future weight gain.
Take home message…muscle keeps weight off!
Healthy weight loss is defined by a loss of body fat and a preservation of muscle tissue. By burning body fat and not muscle, your total weight drops significantly and you’re protected from gaining weight in the near future.
The positive changes defining healthy weight loss are…
Loss of Body Fat
Preservation of Muscle
The two positive changes result in…
Significant Weight Loss
Protection Against Gaining Weight
You could lose a lot of weight by applying techniques known to promote healthy weight loss. Your spare tire goes flat, your love handles go missing, and none of the clothes in your closet fit.
How to Lose Body Fat
For learning a bit more on why your body quickly converts extra calories into body fat, click here…
Body Fat Calories.
Three simple techniques can dramatically increase the amount of fat loss you experience. Let’s take a look at each technique.
1. Eat 5-6 Meals per Day
Losing weight can only be accomplished by burning more calories (exercise), eating fewer calories (diet), or a combination of both. However, losing body fat requires that you eat more often throughout the day.
The “more often” part refers to the number of meals you eat in a day. Healthy weight loss is best accomplished when you eat less calories spread over 5-6 meals per day.
This is important…do not starve yourself. Your body is designed for survival, and part of it’s survival mechanism involves storing and holding onto body fat to be used in times of food shortages, or famine.
With a diet that restricts calories, your body begins to slow your metabolism and conserve energy.
A Slow Metabolism Burns Fewer Calories at Rest…A Fast Metabolism Burns More Calories at Rest
Your metabolism determines the rate at which your body burns calories…a fast metabolism burns a lot of calories without much effort. A slow metabolism, in contrast, burns few calories and the calories burned are not fat!
Your body will always slow your metabolism in response to low calorie dieting.
To avoid this, you simply must eat. You will have to eat less, but not anything drastic…just reduce your intake by 250-500 calories.
Then eat more often, spread the fewer calories over 5-6 meals per day. This way your body receives a constant flow of nutrients and energy, which are needed to raise your metabolism and burn fat.
Here’s an example of a menu with a time schedule for promoting healthy weight loss:
|Whey protein powder drink
Egg whites omlette
5oz protein, rice, small salad
6oz protein, 1 cup of vegetables
Protein powder shake
|The table was reproduced with permission from NutriSystem. For over 30 years, NutriSystem has designed dieting programs centered on healthy weight loss.
NutriSystem…designing dieting programs that work! I highly recommend its programs to family, friends, and my web site visitors.
Follow this link to learn more about the NutriSystems programs.
2. Eat More Protein
The ideal diet contains moderate amounts of fats, moderate amounts of carbohydrates and large amounts of protein. Protein helps to build and repair muscle, and it also aids in increasing your metabolism and enhancing your immune system.
Why is eating protein so important to losing weight? Check out the article below for a great answer…
How To Lose Fat by eating protein.
Protein added to a diet rich in whole grains shows promise as a possible new diet plan. You can get a head start by reading these articles…
Whole Grains Weight Loss – Will whole grains help you lose weight the healthy way? Follow the link for more information.
High Fiber Diets – Can they help you lose weight, or will they result in weight regain? Learn more here.
3. Eat Healthy Fat
That’s right, eat more fat. Low fat diets are adding portions of healthy fat to the diet, instead of reducing intake. Visit…
Exchange It! for more information on Low Fat Diets.
Information on dietary fat can be found on our Fat Burning Principle page.
Be sure to read our page on Fat Facts to learn about good fats and harmful fats.
For a real education, complete a training course on analyzing a dieting plan’s fat burning potential. The article listed here outlines the training course and includes a modified version. Take a closer look at the fat burning training course…
How to Preserve Muscle
Muscle tissue must be preserved when dieting to lose weight. The following articles can help you preserve muscle…
Additional Techniques for Healthy Weight Loss
Healthy weight loss demands a slow process of losing weight. Lose it too fast and you’ll cause weight regain–the weight that you gain back after losing it.
Follow a Weight Loss Plan designed to slow the rate of weight loss and help you stop weight regain.
If you don’diet-shock.html”>Diet Shock. It’s the body’s response to rapid weight loss and is the beginning of a bad weight gain cycle.
There are two special techniques that I want to discuss here.
1. Bad Eating Habits
Can bad eating habits keep you overweight? Absolutely!
To stop a bad habit, use the habit exchange system…drop a bad habit and start a good one. Hey, if bad habits can keep you overweight, than good ones can keep you thin!
Read about Habit Exchange at Bad Eating Habits.
2. Personalized Diet Plans
Personalized weight loss plans can more than double your chances for success.
Learn more on our Weight Loss Plans page.