Tis article is about healthy weight
Moving to a healthier weight has never been easier and simpler. While some exercise physiologists today advance the Burn the Fat Philosophy, which in plain terms mean “eat more and burn more”, they do not advocate over eating.
Watch your portion sizes: The amount you eat or drink plays an important role in your energy balance strategy. You may be eating more than you realize. Some common food portions can equal the amount that is recommended for the whole day. For example, one bagel may weigh up to 5 ounces, which equals the entire day’s allotment of grains for someone on a 1600 calorie.
A “portion” is how much food you choose to eat at one time. A “serving” size is the amount of food listed on a product’s Nutrition Facts. In some cases, the portion size and serving size match; yet in some other cases, they do not.
Please note that the serving size on the Nutrition Facts is not a recommended amount of food to eat. It is only meant to let you know the calories and nutrients in a certain amount of food.
You can find printed on most packaged foods the U.S. Food and Drug Administration (FDA) Nutrition Facts information. This tells you how many calories and how much fat, carbohydrate, sodium, and other nutrients are available in one serving of food.
Most packaged foods contain more than a single serving. The serving sizes that appear on food labels are based on FDA-established lists of foods
Eat More and Burn More
You DON’T have to starve yourself to get a lean body. In fact, you can eat more and burn more fat. Below are tips to achieving this:
Avoid very low calorie diets. Before going on any diet, look at the recommended calories. You’ll probably discover that in most cases, you are required to slash your calories to “starvation” levels (1200 or less for women, 1800 or less for men, and active people need even more.
Make sure your calorie intake is customized. Because the activity level, age and gender differ from one person to another, the calorie needs will also differ. Diet program should not recommend the same amount of calories for everyone. If it does happen, then that should be a red flag to stay away. While it could be perfect for someone else, it could be but a starvation level for another.
Decrease your calories just a little below maintenance. Decrease your calories conservatively – only about 20% below your daily maintenance level. A mild calorie cut doesn’t trigger the starvation response as much. And then Increase your calorie deficit more by increasing activity. You BURN more calories and increase your deficit by increasing your activity.
Aim for three days per week of strength training with weights. Do at least three days per week of moderate to vigorous cardiovascular exercise. if you wish to accelerate fat loss more, or if you need to break a progress plateau, you bump up your activity even further by adding additional cardio sessions or increasing the intensity or duration of your current workouts.
Physical hobbies, sports or recreational activities that you enjoy can also be of good source of burning fat.
A study published by Judy Kruger and colleagues in the International Journal of Behavioral Nutrition and Physical Activity, major differences were seen between “losers” and “maintainers”:
A higher proportion of successful maintainers reported exercising 30 minutes or more daily, and they also reported adding other physical activity such as recreation, sports, physical work, and so on, into their daily schedules.
Remember, the first secret to permanent fat loss is to BURN THE FAT, not STARVE THE FAT
In the American Journal of Clinical Nutrition, Mary Klem, Rena Wing and their colleagues at the University of Pittsburgh published their research about the NWCR in a paper called, “A descriptive study of individuals successful at long-term maintenance of substantial
The part where subjects were asked how they maintained their weight loss was important and worth quoting:
“Perhaps most important, nearly every member of the registry reported using a combination of diet PLUS exercise to both lose weight and maintain the weight loss. This finding provides
further evidence that long term maintenance of weight loss is facilitated by regular physical activity.”
Written by Jovian I Iyamah
Original Source: http://ezinearticles.com/?Healthy-Weight-Loss—Secret-Tips-to-Staying-Lean-Eating-More&id=785847