By :
Tracie Johanson
If
you've been looking for sound advice on weight loss programs and diet
plans, we have some good news for you. We've compiled a top ten list of
weight loss tips for women. These tips on losing weight are powerful and
proven to get results. Best of all, you won't find any gimmicks or fads
here. Only the best, most accurate and scientifically proven health
advice made the cut and has been included in this fitness advice guide.
1) Our first weight loss tip for women is simply to exercise
consistently. That may seem like common sense, but only 45 percent of
adults are actually following their doctor's advice and getting the
recommended minimum: 30 minutes a day, at least four days a week. After
only four weeks of inactivity the body begins to shed muscle mass, and
aerobic fitness levels start to diminish after missing only two weeks of
workouts. That's why regular, consistent exercise is our first and most
important weight loss tip.
2) Don't focus so much on fast weight loss. Instead, concentrate
your efforts on achieving permanent weight loss. While it may be
tempting to try the latest fad diet or prescription diet pill, keep in
mind that quick weight loss doesn't always equate to healthy weight
loss. As a matter of fact, when you diet without exercising, up to half
of the weight you lose could be from muscle mass. Losing muscle is the
absolute worst thing you can do when you're trying to acquire permanent
fat loss, so don't be tempted by the gimmicks promising rapid weight
loss. Focus on permanent weight loss through a sensible diet and
exercise program, and you'll be pleased with the long-term results.
3) This weight loss tip is perhaps the best free medical advice
you'll ever receive: Eat your recommended daily allowance of fruits and
vegetables before indulging in any treats. This diet tip is so potent
because it will help you realize better health in so many different
ways. First and foremost, consuming at least five servings of fruits and
vegetables each day will help us lose weight because fiber moves fat
through our digestive system faster so that less of it is absorbed. High
fiber foods also make us feel full sooner and stay in our stomach
longer, slowing down our rate of digestion and keeping us feeling full
longer. Following this health tip will also lower your risk of several
cancers and heart disease.
4) As much as possible, eliminate 'white' foods from your diet. High
sugar and high carbohydrate foods create an insulin spike that tells
our body to start storing fat. They also trigger a blood sugar high,
which is inevitably followed by a low. This drop in insulin levels
leaves us feeling hungry, tired, and wanting to eat more. Specifically,
at the bottom of an insulin crash the body craves more sugar and
carbohydrates, setting us up for a vicious weight gain cycle. With this
in mind, it's good advice to simply avoid 'white' foods whenever
possible. Choose brown rice instead of white, whole wheat bread instead
of white, and cut back on goodies made with white processed flour.
5) Actively seek out all the expert advice on health, diet and
nutrition that you can find. There are many reputable sources of online
medical advice available, and much of it is free. Knowledge is power,
and the more you know about weight loss, the more likely it is that
you'll be successful in your efforts. Look for free advice and fitness
tips from qualified sources like health club owners, physicians, and
certified personal trainers. In short, learn all you can.
6) Get at least eight hours of sleep each night. Research has shown
that people who sleep only four hours a night have an 18 percent
reduction in leptin, a hormone that tells the brain there is no need for
more food, and a 28 percent increase in ghrelin, which triggers hunger.
This is one weight loss tip that should be easy for anyone to follow.
7) Drink water. Drink LOTS of water. Water suppresses the appetite
naturally and helps the body metabolize stored fat. Studies show that a
decrease in water will cause fat deposits to increase, while an increase
in water can actually reduce fat deposits. Why? The kidneys can't
function properly without enough water. When the kidneys don't function
to capacity, some of the work load is taken on by the liver. The liver's
primary function is to metabolize stored fat into usable energy. If the
liver has to do some of the kidney's work, it can't function at its
optimal capacity. As a result, it metabolizes less fat. More fat remains
stored and weight loss / fat loss stops.
8) Although it's not a workout tip or an exercise tip, staying
motivated is probably the most effective weight loss advice you'll ever
receive. Since each person in different, motivational techniques will
vary. However, many have found that charting fat loss progress to be
very encouraging. Others maintain that the single most motivating action
is to find a friend and commit to exercise together. Whatever method
you choose, find a way to stay motivated if you want to write your own
weight loss success story.
9) Essential weight loss advice for a woman is to not exercise like a
man. That may sound strange at first, but the fact of the matter is
that there are several separate and distinct exercise methods available,
and not all are proper for women. In fact, some types of exercise could
possibly cause women to gain weight (although any weight gain would be
from added muscle, not from fat). For maximum fat loss, women should be
engaging in not only aerobic exercise but also in light resistance
training.
10) Our final weight loss tip is to carefully select vitamins and
supplements to help you attain your fat loss goals. There are a million
diet pills and weight loss pills on the market, but the vast majority of
them may not be appropriate for you and your personal needs. Instead of
buying what you see on the infomercials, take the time to research
what's effective and what's not. Most importantly, speak with your
doctor before beginning any supplement program. Medical research has
given us many breakthroughs in the last few decades, and vitamins and
supplements can certainly be a valuable tool in your weight loss
toolbox. Take the time to investigate the options and choose wisely.
Although there's a mountain of health advice available today, our
Top 10 Weight Loss Tips for Women are the best, most accurate and
scientifically proven recommendations at hand. Take them to heart, and
you'll be well on your way towards fat loss success.
Author Resource:-
Tracie Johanson is the founder of Pick Up The Pace,
a 30-minute exercise studio for women focusing on fitness, health and
nutrition for maximum weight loss. Please visit
http://www.letspickupthepace.com/ for more information.
source article: newezinearticles.com
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