| Losing weight at times can be difficult and | | | | means that you feel full for longer and you body |
| sometimes trying a new diet and the process of | | | | doesn't try to store the energy as fat as much. |
| dieting is not very fun, it doesn't have to be like | | | | As a general guide food that is higher in fibre has |
| that. Dieting normally implies drastic changes which | | | | a lower GI. |
| cannot be maintained thus people end up going | | | | Exercise |
| back to their old habits and are no better off and | | | | Exercising is good for your health it improves the |
| more discouraged than before. If people follow | | | | health of your heart and help reduce the chances |
| some simple steps and make changes gradually | | | | of diseases such as cancer and diabetes. It is |
| then they can start being healthier and start to | | | | recommended by health experts to exercise for |
| lose weight and achieve fat loss without drastic | | | | at least thirty minutes three times a week. This |
| changes. I hope to explain some things that | | | | can range from going for a bike or a run to |
| people can do to get into shape. | | | | playing a game or soccer or tennis going for a |
| What is weight loss? | | | | swim or going to the gym and lifting weights. The |
| Weight loss is caused by the body using more | | | | added benefit is that it helps speed up your |
| energy than you consume. To change the amount | | | | metabolism so that your body uses more energy |
| your of energy your body expends you would | | | | to keep itself going. Exercise is a lot better than |
| exercise there are many ways such as running, | | | | dieting alone as it promotes faster weight loss and |
| biking, walking, lifting weights and playing sports. | | | | improves your health. |
| These are all goods way to exercise and boost | | | | Eat enough protein |
| your energy expenditure, vigorous exercise can | | | | Muscle is comprised mainly of water and protein |
| expend 500-700 calories per hour exercise alone | | | | when you exercise it gives your muscles the |
| can help get you into shape even without dieting it | | | | stimulus to grow however they cannot grow if |
| may just take a little longer. Energy consumption | | | | you do not consume sufficient levels of protein. If |
| is provided by the food you eat, the average | | | | insufficient levels are consumed the muscles can |
| caloric consumption for a person is about | | | | start to breakdown and even shrink! This results |
| 1500-2500 calories per day, o gain one kilogram of | | | | in the slowing of your metabolism and will increase |
| weight you would need to consume about | | | | the ability of your body to burn fat. The more |
| 7000calories above what your body requires and | | | | muscle you have the easier it is to burn fat. Even |
| to lose one kilogram you would need to expend | | | | if you are exercising and stay at the same weight |
| about 7000 calories more than what you gain | | | | if you are burning fat gaining muscle because |
| from food. So you need to exercise more to | | | | muscle is denser than fat you can still end up |
| increase you expenditure and then eat less. Below | | | | becoming a smaller size. The recommended |
| are some tips that you can follow to help you | | | | amount of protein to take is about 1.5 grams of |
| start with your weight loss. | | | | protein per kilogram of bodyweight. If you |
| Eat regularly | | | | weighed 80kilograms then 120 grams a day would |
| Some people tend to not eat breakfast and then | | | | be a good amount to eat. If you spread this out |
| maybe skip eating until later on in the day where | | | | over your five to six meals a day this is 20 -25 |
| they have a big meal. This is how you can easily | | | | grams per meal. |
| store fat. With no food at the start of the day | | | | Can supplements help? |
| you feel tired and don't have as much energy to | | | | Supplements can never replace a good diet and |
| burn and your metabolism becomes slower. Then | | | | exercise they can only help once they are in |
| when you finally eat later on in the day your body | | | | place. However they can be a help when they are |
| starts to store fat as it cannot use all the energy | | | | used properly. The first one is the use of protein |
| from the food provided. It is recommended that | | | | powders, when people are trying to make sure |
| your meals be spread out during the day into 5 or | | | | their protein consumption is sufficient it can |
| 6 smaller meals, start with a good breakfast and | | | | sometimes be difficult to find a good protein |
| eat during the day and start to taper off the | | | | source for each meal and sometimes you are |
| sizes of your meals towards the end of the day. | | | | short on time. Whey protein can be used as a |
| If you eat a lot at night before sleep the only | | | | meal replacement and are especially good after |
| thing the body can do with the energy is to store | | | | workouts and at night-time to replace a meal |
| it. If the majority of food is eaten in the first half | | | | where you do not want to be consuming many |
| of the day it gives you energy to use during the | | | | calories before sleep but want to give your body |
| day thus reducing the likelihood of it being stored | | | | the protein it needs to help repair itself during the |
| as fat. | | | | night. Fat burners can also be a help, the main |
| The less processed the food is the better | | | | things that they do is help reduce your appetite |
| Today you can by lots of fast food and | | | | when you are dieting and also to help boost your |
| convenience meals that the food is processed but | | | | energies when you have reduced your dietary |
| you want to bring in more food that is not | | | | intake. They help with the last bit of dieting as |
| processed such as vegetables and fruit and more | | | | sometimes your body will burn less energy |
| grains. Foods with a lower GI mean that the body | | | | because you are eating less. |
| converts the carbohydrates to sugar slower. This | | | | |