Want to know how to reduce weight fast and lose that weight forever? Here are the Ten Commandments you need to do to reduce weight and keep body fat away permanently.
1) Cardio Exercises – Do your cardio exercises frequently. These can be any exercises that work up your heart rate to the extent that you are puffing and huffing for at least 20 – 30 minutes. If you want to reduce weight or 2-3 times a week for weight maintenance, do your cardio exercises 5-6 times a week.
2) Build Muscles – Muscles burn calories even when you are not doing anything but resting. The more muscle mass you have the more calories you will burn a day and in the course of over a period of time, the calories you burnt will add up very substantially. Building muscle mass is one sure way of losing body fat forever.
3) Eat Carbs Early – Take your meals with carbs earlier in the day and cut down on carbs on later meals. When you sleep and to regulate insulin level, this is to prevent unused carbs from turning into body fat.
4) Don’t be too afraid of fats – The fats in your diet that are bad for you are trans and saturated fat. Replace these bad fats with unsaturated fat and essential fatty acids (EFAs) and these good fats will keep your body fat and fat-related diseases down. Do take your fats in moderation, as after all, they are still calorie laden.
5) Complex Carbs – Choose your carbs. Avoid refined and starchy carbs such as pasta, pizza, white rice and white bread. Replace them with brown rice, brown bread and high fiber carbs like green leafy vegetables.
Eat slowly to let your body signal to your brain that you are full. Extra food means extra and calories mean extra body fat if the food is not converted to energy.
7) Avoid Canned Or Boxed Food – These foods are usually high in trans fat, sodium, sugar and simple carbs all of which will help you gain weight and body fat.
8) Eat Often – By eating often, say at every 3 hourly intervals, your body will think that food is abundant and therefore less likely to store body fat for emergency such as a famine. Do bear in mind to keep the portion small so as not to consume more calories than you expend.
9) Get 8 Hours Sleep – Research after research has shown that people with less sleep are more prone to being fat.
10) Do Not Skip Meals – Skipping meals will slow your metabolism and forcing your body to use your muscles for energy instead of your body fat. This is a vicious cycle, the less muscle you have, the more your metabolism slows down.
There you are. By committing to these 10 commandments, not only will you reduce weight but will lose your body fat forever.
Building muscle mass is one sure way of losing body fat forever.
4) Don’t be too afraid of fats – The fats in your diet that are bad for you are trans and saturated fat. Replace these bad fats with unsaturated fat and essential fatty acids (EFAs) and these good fats will keep your body fat and fat-related diseases down. Do take your fats in moderation, as after all, they are still calorie laden.
Extra food means extra and calories mean extra body fat if the food is not converted to energy.
