| Being overweight and obese can lead to serious | | | | calories per day. Non active women burn about 1600 |
| health complications.It has been linked to- heart | | | | to 1800 per day.To lose weight, you have to eat less |
| disease- stroke- diabetes- certain cancers, such as | | | | than these amounts. But be careful, setting your |
| those of the gallbladder, uterus, ovary, breast, colon, | | | | calorie intake too low can lead to serious |
| rectum, and prostate.- osteoathritis- sleep apneaand | | | | complications related to malnutrition.Preferably, cut |
| many more dreadful health conditions.By losing as little | | | | about 250 calories from your diet, then burn another |
| as 5 percent of body fat, an overweight/obese | | | | 250 calories with exercise. Doing this will result in a |
| person can greatly improve health and reduce health | | | | calorie cut of 500 per day and 3500 per week, the |
| risk.Below are a couple tips to help you lose | | | | equivalent of losing 1 pound.Free Weight Loss Tip 5 - |
| weight.Free Weight Loss Tip 1 - Have a powerful | | | | Cardio train |
| reason to lose weight | | | | Cardio exercise is great for losing weight. It not only |
| Although weight loss is not rocket science, it takes | | | | accelerates your body's calorie usage during the |
| work and persistence. Many people make a decision | | | | workout, it keeps it up for hours afterwards.Do a 30 |
| to lose weight without knowing why. They often | | | | minute cardio workout 2 or 3 times per week.Free |
| say, "I need to lose weight. I'm going to lose | | | | Weight Loss Tip 6 - Strength train |
| weight...starting next week." Next week comes | | | | Strength training builds muscle. The more muscular |
| around and nothing happens. Some actually do take | | | | your body is, the more calories it can burn, even at |
| action, but when the tough get going, they give up | | | | rest.In fact, your resting metabolism can burn an |
| after a couple days or weeks.To have successful, | | | | extra 50 calories for every pound of muscle you add |
| long term weight loss and weight management, you | | | | on.Strength train 2 or 3 times per week.Free Weight |
| not only need a reason strong enough to get you | | | | Loss Tip 7 - Avoid excess fat in your diet |
| started, you need a reason strong enough to keep | | | | Fat is the most calorie dense nutrient, containing 9 |
| you going when the enthusiasm is not there. In fact, | | | | calories per gram. Eating foods high in fat can make |
| have a couple good reasons.Here's one of my | | | | you add on the pounds fast. Belore are a few tips |
| reasons: To stay healthy during those golden years | | | | that will help you cut the fat from your diet.- The |
| of retirement. What's the point of retiring when bad | | | | recommended fat allowance is 30% of calories. To |
| health will make me miserable, or even worst | | | | lose weight, aim for 25%. 25% of 2000 calories is |
| disabled.Here's another: To be around for my kids. | | | | 500 calories, or about 55 grams of fat. Read food |
| Being overweight can cut a person's life short. I | | | | labels because they usually tell you the percent of fat |
| certainly don't want my kids growing up without a | | | | a certain food product contains.- Exchange your |
| father. It's not fair.Your reasons may be different | | | | whole dairy products for their low fat alternatives (i.e. |
| from mine. But whatever they are, find them, write | | | | low fat milk, cheese, yogurt)- Instead of red meat, |
| them down on a piece of paper, and post them on | | | | eat skinless chicken or turkey, fish, egg whites, |
| the wall to remind you of what you're working | | | | beans, and tofu. Or, you can at least cut as much fat |
| for.Free Weight Loss Tip 2 - It takes time | | | | from your red meat before you cook it.- Avoid fried |
| Some people set ridiculous weight loss goals, like 5 | | | | foods. Cooking oils contain lots of fat per tablespoon. |
| pounds in a week. Goals like these are not only silly, | | | | If you must fry, then use a teaspoon with a non |
| they're dangerous.The rule of thumb for a healthy | | | | stick pan.- Use low fat condiments (i.e. low fat |
| weight loss rate is 1 pound per week, and no more | | | | mayonaise, dressing, sour cream)- Avoid fast food. |
| than 2. Any more than that can lead to some serious | | | | These foods are packed with fat and can use up |
| health complications related to malnutrition and over | | | | most, if not all your calorie allowance. If you must eat |
| exertion.Setting unrealistic goals can also destroy a | | | | out, get the grilled, vegetarian, or white meat |
| person's motivation. I've seen this happen to lots of | | | | selections. Ask the restaurant for their nutrition |
| people, mainly because they don't understand the | | | | information brochures.- Avoid pastries. It may not |
| mechanics of it all.They set unrealistic goals, and work | | | | look like it, but these baked goods are high in fat. If |
| hard at doing the wrong things (i.e. spot training the | | | | you must have them, ask the bakery if they have |
| abs). When they see little or no results in the end, | | | | low fat alternatives.Free Weight Loss Tip 8 - Avoid |
| they give up all hope.Remember, weight loss takes | | | | excess sugars in your diet |
| time. Don't set yourself up for failure by trying to | | | | Although sugar is the body's preferred source of |
| rush it.Free Weight Loss Tip 3 - Shun fad diets | | | | energy, eating too much of it will cause the body to |
| The dieting industry makes millions preying on people | | | | store the excess as fat.Foods high in sugar include |
| looking for quick ways to lose weight. While fad diets | | | | soft drinks, juices, candy, and pastries. Consider using |
| produce rapid initial weight loss, the results are usually | | | | artificial sweeteners, but check with your doctor to |
| short term and the weight lost soon returns.This is | | | | see if it is okay for you to use them. Some people |
| accounted for by the many pitalls of fad diets, | | | | have developed averse reactions to them.Free |
| including:- Not educating the dieter enough on sound | | | | Weight Loss Tip 9 - Stop eating at least 3 hours |
| principles of moderate calorie balanced nutrition | | | | before you sleep. |
| combined with exercise. After the diet is over, the | | | | Your bodily functions slow as you sleep, so it simply |
| dieter doesn't know what to do afterwards to keep | | | | doesn't need as much energy as it does while you |
| the weight off.- Being too low on calories, which can | | | | are awake. Any excess food still in the digestive |
| lead to more loss in lean muscle than fat.- Over | | | | system will likely be stored as fat.Free Weight Loss |
| emphasizing or over restricting certain food groups | | | | Tip 10 - Work on increasing your basal metabolism |
| (i.e. low carb, cabbage soup, and grapefruit diets). | | | | Basal metabolism is your body's ability to burn |
| This can get very boring and monotonous, which | | | | calories at rest. It is the underlying basis for weight |
| encourages binge eating and therefore "ruining" the | | | | management. Not everyone's metabolism is the same. |
| diet. It also can lead to serious nutrition deficiencies | | | | You may have a slow, average, or fast metabolism. |
| due to the neglection of other important food | | | | Your calorie intake threshold to maintain, gain, or lose |
| groups.Real, long term weight loss can only come | | | | weight depends on how fast your metabolism is. |
| from following a healthy lifestyle, which includes the | | | | There are many ways to increase metabolism, such |
| habits of balanced nutrition, moderation of calories, | | | | as cardio and strength training. To learn more about |
| and exercise.Free Weight Loss Tip 4 - Use more | | | | increasing metabolism, use the links below.Ark |
| calories than you eat | | | | Agpalza has dedicated 10 years to the cause of |
| Calorie counting is a time tested method of weight | | | | healthy living, and is the author of the online |
| management. It goes like the following:- You will gain | | | | publication Free Health and Fitness Tips.For more |
| weight if you eat more food than your body uses.- | | | | health and fitness resources, visit |
| You will lose weight if you eat less food than your | | | | Free-Health-and-Fitness-Tips.comYou may republish |
| body uses.- You will stay at the same weight if you | | | | this article in its entirety and without changes to the |
| eat the same amount of food that your body | | | | original content on your own website as long as you |
| uses.Non active men burn about 2000 to 2200 | | | | provide a link to Free-Health-and-Fitness-Tips. |