
Losing weight involves more than just dropping pounds. In order to look lean and toned, you should strive to reduce your body fat while preserving lean muscle mass. In addition to regular cardiovascular and strength-training exercises, focus on a diet rich in whole, unprocessed foods. Be patient as you lose body fat--it takes time for quality weight loss to occur. However, the long-term results of a proper diet plan are worth it.
When people seek to lose weight, they often want it to happen fast. While embarking on starvation diets or fad programs often result in quick weight loss--if you can stick to the restrictive program--the weight usually returns. Yo-yo dieting often creates a fatter body. When you lose weight, especially quickly, you lose muscle and fat, according to the book “You, On a Diet" by Drs. Michael F. Roizen and Mehmet C. Oz. When that weight returns, you're likely gaining more fat.
Strategy
Types of Food
Importance of Fat
Going fat-free will not help you lose body fat. Fat is an important macronutrient that facilitates hormone production and vitamin absorption. It also plays a role in making you feel satisfied. Eating healthy monounsaturated fats and omega-3 fatty acids can actually help you lose body fat. Choose moderate servings of such foods as avocados, plant oils, nuts and salmon. Replacing such fats as saturated and trans fats with monounsaturated fats while following a reduced calorie diet can result in significant fat loss, according to a study in the March 2007 journal "Diabetes Care."
Considerations
Women will lose fat more slowly than men. Women generally have a higher body fat percentage than men because of the needs of child-bearing. Remember that exercise is intrinsic to any plan to reduce your body fat. Burn calories through 30
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