| In this article we're going to look at some healthy | | | | lose per week. If you lose much more than two |
| weight loss tips that you can use to shed weight | | | | pounds a week, chances are you're losing muscle |
| safely. | | | | along with fat. |
| Ready? Lets get right to the tips... | | | | The exception is if if you're very overweight. You'll |
| Tip #1 Avoid Dieting | | | | likely lose more than two pounds a week when you |
| Stay away from short term rapid weight loss diets. | | | | first start exercising and changing your eating habits. |
| Most of them have you cut calories to a point that it | | | | You'll lose lots of water weight and fat at first. |
| wouldn't be enough food to feed a 10 year old for a | | | | As you get closer to a healthy weight for your |
| day. | | | | height, the pounds lost per week needs to fall to one |
| Very low calorie diets create a chain of physiological | | | | and a half or two pounds per week. |
| events that causes you to lose water, muscle and | | | | If you're eating well and following a balanced exercise |
| fat. | | | | program, you'll lose two pounds of fat per week |
| Muscle is your number one friend in the battle for | | | | while maintaining or adding muscle. |
| weight control. You don't want to lose any of it! | | | | Tip #6 Don't Overdo It |
| Muscle loss ultimately causes your metabolism to | | | | You do not have to work out 2 hours a day to lose |
| slow down, and that's the main reason very low | | | | weight! |
| calorie diets fail to keep the weight off. | | | | Too much exercise can possibly lead to overtraining. |
| Tip #2 Eat A Balanced Diet | | | | Overtraining may cause... |
| Eat a balanced diet is not really a "diet" but simply a | | | | minor or major injuries |
| supportive way of eating. | | | | muscle and joint aches and pains |
| Your meals should be made up of... | | | | feelings of fatigue |
| lean protein | | | | muscle loss |
| complex carbohydrates | | | | Workouts should stay between 30 and 60 minutes |
| vegetables | | | | long and not much more. |
| good fats | | | | Don't go all out every time you workout. Intense |
| Throw in a couple servings of fresh fruit every day | | | | exercise every single day will lead to overtraining. |
| and wash it all down with plenty of water. | | | | If you're a new to exerciser, work out 4 to 5 days |
| Many diets have you cut out one of the above | | | | for a few weeks to ease your body into the new |
| items. For example, low carb diets have you eat | | | | activity. |
| mostly protein and fat. | | | | Believe me, you can get your desired results by |
| Short term reductions in carb intake or carb cycling | | | | working out 5 or 6 days a week for 30 - 60 minutes. |
| can be helpful for quick weight loss. However, many | | | | Tip #7 Stay Off The Pills |
| diets tell you to cut carbs to very low levels for | | | | Those weight loss pill ads are sickening! They often |
| extended periods. | | | | succeed at making folks believe that a container of |
| Carbohydrates provide energy for your brain, | | | | caffeine pills is the reason for those phony before |
| exercise and all other activities. | | | | and after pictures of people who lost weight. |
| Carbs play a big role in muscle maintenance. | | | | Here's the deal... |
| Maintaining or adding new muscle is important for long | | | | Some studies have shown that caffeine may |
| term safe weight loss. | | | | increase metabolism and encourage fat release. Using |
| There are very, very few healthy weight loss diets. | | | | caffeine 30 minutes before a workout might help you |
| Stay away. You've been warned! | | | | burn off more fat. Pre-workout caffeine is probably |
| Tip #3 Hit The Weights | | | | most helpful for people who don't already drink a |
| Many people believe you should do cardiovascular | | | | bunch of coffee everyday. |
| exercise to lose fat and then lift weights to "tone" it | | | | I say avoid caffeine pills. If you want to try some |
| up. | | | | anyway, use this checklist: |
| What happens is people wind up doing too much | | | | know the ingredients, |
| aerobic exercise and hardly any resistance exercises. | | | | follow all directions, |
| Too much aerobics leads to muscle loss, and that | | | | assess your tolerance with a small dose, |
| leads to a slower metabolism. | | | | don't take them 7 days a week, |
| I'm not saying skip aerobics - it's just one part of | | | | don't overdose! |
| what you should do. You have to challenge muscle | | | | Also, don't use caffeine pills for more than about 3 or |
| through resistance or weight training. | | | | 4 weeks. Leave the pills alone for 2 to 4 weeks so |
| Tip #4 Take Lessons | | | | your body's natural energy systems restore to |
| To stay injury free when you exercise you have to | | | | normal. |
| know correct posture, how to lift weights correctly, | | | | Couple more things... |
| the right way to breathe, and how to stretch safely. | | | | Consult with your doctor if you have any conditions |
| Get proper instruction through books, videos, or a | | | | or if you're on medications. |
| good Fitness Professional. Try to obtain some | | | | Last but not least, do your research and look for |
| reviews and testimonials. | | | | reviews before you buy any weight loss |
| Take some lessons. Don't skip this important healthy | | | | supplements. |
| weight loss tip. | | | | There you have it - 7 healthy weight loss tips that |
| Tip #5 Lose Just 2 Pounds A Week | | | | can help you lose weight safely and keep it off for |
| Two pounds isn't much, but here's the deal... | | | | good! |
| Two pounds is the established healthy amount to | | | | |