Low Fat Weight Loss Diets

HOW TO LOSE WEIGHT FAST 

-Not as popular now as the more heavily publicized diets such as Atkins, South Beach and The GI diet, low fat diets still have a great deal to recommend them. Although diets based on lowering the amounts of carbohydrates, recommend the intake of a variety of fatty foods, many dietitians have long been of the opinion that a low fat and high fiber diet is the best combination for weight loss and health.

 -There have been many diet books covering the low fat weight loss diet, such as the Rosemary Connelly Diet. This maintained that a very low level of fat together with an increased amount of dietary fiber, as in whole meal bread, pasta and brown rice, would aid weight loss and help you to maintain a satisfactory level.

 -Although a low fat weight loss diet is generally considered to be one of the more sensible diets, you should always consult your doctor before starting a new pattern of eating. One of the easiest ways to start a low fat diet is to cut down on the amount of fried foods that you eat. There are perfectly acceptable alternative ways of cooking most foods that are normally fried. Even French fries can be made in the oven, using very small amounts of fat when compared with deep-frying.

 -An easy way to get a good start with a low fat weight loss diet is to buy a steamer. This is a very quick and efficient way of cooking foods, with a minimal loss of vitamins and minerals and is of course very low fat. Steaming is a very good way to cook and can replace a deep fat fryer for some cooking, as well as providing a simple way of cooking many healthy alternatives to bought in convenience meals.

 -Lowering your intake of butter and margarine is another simple way to lower your intake of fat and help weight loss. You don’t even have to change what you eat. You can make a difference by either spreading the butter or margarine very thinly or just leaving it our altogether.

 -Reducing fat in your diet does not have to be complicated and there are some very simple things that you can do to make a difference. When cooking meat it is possible to remove some of the fat before you start cooking and if you also grill the meat instead of frying it, you have removed a substantial amount of fat and possibly helped towards your weight loss goals.

 -Cutting down on eating pastry is a good way to help weight loss. Pastry can contain a large amount of fat, so just by choosing a lower fat alternative you can make a difference to your chances of reaching your target. There are some fats that many dieticians believe are good for you, such as olive oil and oily fish and these can be included in a low fat diet. It is really a question of balance. A good low fat weight loss diet can be a very healthy way to lose those extra pounds. Your doctor should be able to provide you with good advice on the best way to choose a diet and how best to make it work for you.

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MAKING LIFESTYLE CHANGES THAT WILL HELP MAINTAIN YOUR WEIGHT LOSS FOREVER :

    How to Keep Weight Off Forever

While New Year’s may be the trigger for your resolution-setting,motivation-gaining lifestyle change.

By finding ways to stick to fitness, by partaking in physical activities you love and eating foods that are not only healthy but that you enjoy, you will find yourself on a path to a much healthier life.

   Believe in yourself and your capabilities and before you know it, you’ll be blowing past those New Year’s Resolutions and into even healthier territories.

So in saying that, the following things will help you incorporate health into your daily lifestyle so you are living it every day of your life rather than a fly by night fad.

      Practice Moderation :

Denying yourself from eating sweets ever again in your whole life just isn’t fun, let’s face it. Allow yourself treats in moderation. If you want a cupcake, have one, just have it after a hard workout. Plan smart and you’ll still be able to enjoy what you love without derailing your progress or maintenance.

       Expand your Palate :

Try different foods on a regular basis. You may find that the broccoli you despised as a kid is actually now one of your favorite vegetables. Keep your taste buds on their toes and incorporate new healthy foods to keep things from getting boring.

       Drink Lots of Water :

Often times we think we’re hungry when we’re actually just thirsty. In addition to staving off hunger, drinking water helps regulate body processes and keeps skin hydrated. If you’re a coffee or tea lover, be sure to drink equal amounts of water per ounces of coffee or tea. So, if you have an 8 ounce serving of coffee, also drink 8 ounces of water.

        Eat Small, Frequent Meals :

Eating regularly helps control and maintains blood sugar, so you won’t have any sudden drops or spikes, which often signal us to eat. Cortisol, the stress hormone, also rises after we don’t eat for a few hours. Have small, healthy snacks with you wherever you go to avoid finding yourself inhaling a Big Mac.

        Be a Picky Diner :

Don’t be afraid to ask for modifications to menu items when dining out at restaurants. If you order vegetables, ask that they be cooked in olive oil, not butter. Ask for half of your entrée to be boxed before it’s even brought out. Ask for sauces and dressings to be served on the side instead of on the dish or salad. There are tons of calorie traps lurking at restaurants, but if you’re smart, you can work your way around them. If you incorporate these little lifestyle tips now, you will be well served in your future health.

Well we’ve reached the end of our super simple guide to kick start your weight loss journey successfully; hope you’ve picked up some great tips that will ensure long term healthy weight loss.

Get started today!

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START EXERCISING TO INCINERATE BODY FAT

START EXERCISING TO INCINERATE BODY FAT index

It’s important to decide what type of workout you want to engage in- lifting weights, dancing, swimming, biking, etc.

It’s important that whatever you choose, you choose something that you enjoy doing, to increase your chances of sticking to it. If, for example, you choose weight lifting, you could start off with a workout that looks something like this:

    - 3 days a week, lift weights

    - Each time, do a full-body workout

    - Begin with stretches and some cardio to warm up

    - Do 3 sets of 8-12 reps of one exercise per each body part ( shoulders, hamstrings, biceps, abs, etc.)

    - Stretch as part of a cool down routine

 If you decide to do just cardio instead as a starter, you could do something like this:

     - 3 days a week, do cardio

     - Each time, you can either do the same form of cardio or switch it up (i.e. elliptical trainer, treadmill, bike)

      - Begin with stretches and some very easy, slow-paced cardio to warm up

      - Workout for 15-30 minutes, depending on your ability level

      - Stretch as part of a cool down routine

It’s important to start off slow and gradually build up. With weight lifting, you can add more weight to your lifts as you progress.

With cardio, you can add more time to your sessions as you progress. You don’t want to jump in head deep and not have anywhere to progress to or over train and get burnt out. Baby steps are key when starting a workout program.

Once you reach your initial goal, you may find yourself setting another one, and that’s great. It’s important to always have something to work towards or look forward to. When you are able to view fitness, health and wellness as a journey and not just a destination, you will find it much more enjoyable.

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BUSTING 5 COMMON WEIGHT LOSS MYTHS

Busting 5  of the Most Common Weight Loss Myths

      1. Diets Don't Work :

Sure they do!

Practically all diets work, at least in the short term. And diets should only be for the short term.

You can take off the excess weight pretty quickly with an effective diet. But you KEEP the weight off with a LIFESTYLE change!

People go on a diet, lose weight, and go back to what they were doing before, which is how they added all that extra fat in the first place. Then they blame the diet for not working. It's not the diet, it's the lifestyle!

     2. Going Extremely Low-Calorie is bad :

Going very low calorie, and even outright fasting, can be an extremely effective way to lose weight quickly, as you get a bigger calorie deficit and force the body to burn fat for energy. But it has to be done the right way. You can't go extremely lowcalorie for a long stretch at a time; maybe just a few days here and there to kick start the metabolism .

     3. I Just Want To Tone Up :

I've always hated this one. There is no such thing as getting toned. You can build muscle and you can burn fat. That's it. What most people call toning up is burning away fat while preserving lean muscle. You don't want to lose muscle along with the fat or you'll just be a smaller version of your fat self, or what we call skinny fat.

     4. Light-Weight High-Rep Training Is the Best Way to Burn Fat :

It can be effective, if done correctly. But if you don't work hard, you won't see results. The BEST training style for fat-loss is a mix of heavier training, to preserve mass and strength, and lighter, high-rep training that focuses on Lactic Acid accumulation. When Lactic Acid accumulates in the body, this changes the acidity (the pH) in the bloodstream. Your body reacts to this by secreting Growth Hormone, which is a potent fat-burning and muscle-preserving hormone.

     5. You Can Never Eat Your Favorite Foods Again :

Just not true. Of course you can. Can you eat whatever you want, whenever you want? No, but that doesn't mean you can never have ice cream, or pizza, or potato chips again. Keep these five fat loss myths in mind when beginning your weight loss journey and you can get better results from your training and nutrition programs. Now we’ve busted those common myths, it’s time for figuring out a game plan of just exactly how you’re going to start living a healthier life .

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HOW TO ENSURE A SOLID FOUNDATION FOR SUCCESSFUL WEIGHT LOSS

Once you decide to start taking steps towards a healthier lifestyle, it’s important to follow some certain criteria in order to ensure success. From experience, the following things are what I think are imperative to any successful weight loss plan

   Set Reasonable Goals :

If you have 50 pounds to lose, don’t plan on losing it all in two months. Losing 1-2 pounds a week is reasonable and maintainable, but not much more than that. So if you want to lose those 50 pounds, plan on doing so over a course of 6-7 months instead. This will not only be much easier for you to

maintain if you drop at a steady rate, but it will also be a much healthier approach.

     Practice Patience :

Remember that it took some time for you to get to where you are today. So don’t expect to see progress happen magically, and don’t get discouraged when things are taking longer than you hoped or anticipated. The most maintainable results are those that are achieved in a healthy fashion and not in a crash-diet style.

     Acknowledge Mistakes and Move Forward :

In the perfect world, we’d never fall off track or make mistakes, but that’s just not reality. There will be times where you will experience setbacks- you’ll sneak in a slice of cake, skip a workout, find yourself at a McDonald’s drive thru. The only time mistakes will make a dent in your progress is if you let one turn into ten. Acknowledge it happened, understand the trigger, forgive yourself and move on.

     Share your Goals :

We tend to feel most accountable when others around us know what we’re working towards. For example, if you tell your coworkers about a weight loss goal, you’ll be less likely or at least think twice before having dessert at a company luncheon. You may even be able to find support groups in your community where other individuals with common goals meet.

     Celebrate Small Accomplishments :

Let’s go back to the example of wanting to lose 50 pounds. Perhaps part of your weight loss plan is to start working out, something you’ve never really stuck to doing. Set a goal of working out three days a week for a month straight. Once you accomplish that, reward yourself with something non-food related, like a trip to the spa or a new gym outfit. It’s the small steps that get us to the finish line, so celebrate them!

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WEIGHT LOSS

WEIGHT LOSS

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