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How Fast Can You Lose Weight Safely?

Posted on : 02-02-2010 | By : GuestPoster | In : Diet, weight loss

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An increasing number of diet advertisements use claims of extreme weight loss to attract new customers or members. There is such a thing as losing weight too fast. You should never be in a hurry to lose a lot of extra pounds fast. If you are losing weight very quickly it is quite possible you are not losing the kind of weight that you really want to get rid of. Here I will tell you why it’s better to take your time and lose weight a little at a time as well as the effects of extreme weight loss.

When weight is dropped very quickly the ratio of body fat compared to other tissues being metabolized becomes lower. It is possible to lose up to 20 pounds of body weight per week. The down side to that, however, is that most of the weight being lost is water. Also, during times when weight is being lost quickly muscle tissue is also used for some of the fuel. The average ratio for body fat being lost compared to protein is one pound of muscle for every three pounds of fat. Losing weight too quickly may make the ratio of muscle tissue being lost even higher.

The amount of body fat that can be lost safely is about 3 – 4 pounds per week (if obesity is a factor), or 1 – 1.5 pounds per week (for the average 140lb woman). The loss of water may result in even more pounds being lost, however, and the water weight you lose is the most likely to come back. Losing weight very quickly also will not give the skin time to adjust and may result in the skin looking looser. Gall stones may also become a factor. Another unfortunate thing about rapid weight loss is that the weight is usually gained back on after the goal is reached because new, healthier habits have not been incorporated.

The Health and Fitness Connection suggests that you view extreme and rapid weight loss methods with caution, always seek medical advice in these cases and monitor your progress constantly.

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6 Steps to getting the body of your dreams

Posted on : 02-02-2010 | By : GuestPoster | In : Diet, weight loss

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You can get the body of your dreams. It is never too late. You just have to follow the right steps and then make sure that you do those steps each day for a matter of time. And sooner than you know it, you will be looking hotter already. So here are 6 smart steps that will ensure that you get the body of your dreams.

1. Find your motivators

If you are not motivated enough, you will never reach your goals. So finding your driving force is very important. It can make or break your fitness goals. Have a good think about all the reasons why you want to get the body of your dreams and write it down.

2. Set smart goals

The next step is to plan how you are going to achieve your target. Setting goals will go a long way to do so. Make sure that you include exercise and diet goals and that you make them smart – specific, measurable, attainable, realistic and time bounded.

3. Evaluate and plan your exercise options

To make your goals more specific, think about your exercise options. Try to spice things up by choosing a new workout or by buying new fitness equipment for your home gym. The home pilates machine is worth looking at. Also make sure that your chosen exercise types and times are realistic.

4. Evaluate and plan your diet options

Look over your diet and decide whether it needs improvement. Identify eating habits or foods that you need to cut out or eat less of. Try to include more healthy food like lean meat (fish and chicken, low fat dairy, whole-wheat carbs, and lots of fruits and veggies. And be sure to include smart snacks like fruit, veggie sticks, nutrition protein bars, yogurt and whole wheat crackers.

5. Track your progress and keep motivated

To help you with this step, you will have to keep a fitness log that includes an exercise and diet diary. Write down if you ate the right things and also keep track of your exercise schedule. Monitoring your progress with a diary will help to keep you motivated.

6. Reward yourself positively

Ensure that you have positive rewards in place when you meet your goals and when you see progress. But make sure that your rewards are positive – a pair of new running socks or a cute dress instead of chocolate or food.

Following these steps will ensure that you get the body of your dreams. But you are responsible for that to happen. So act today, don’t delay. You can make your dreams a reality but only if you do the things you have to do. But if you eat right and you exercise regularly, you will get there. Just stay motivated, dedicated and never give up!

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