How to Lose Weight Quickly and Safely

By Joe Mullen

"I eat like a bird, why do I gain weight?” When someone says that, ask them "What kind or a bird, a sparrow or a vulture?” Studies revealed that there is a direct correlation between a person being inactive and weight gain.

Experts say that it is inactivity, not excess eating, that can add excess body fat.

Losing excess body-weight is simple as soon as one follows certain systematic procedures. You cannot, however, make-up your own rules or follow the advice of the uninformed.

For instance, I recently talked with a woman who was following a well-known franchised diet plan. Her "diet consultant" recommended that she should not exercise while dieting.

Proving this thinking is erroneous are many articles in various medical journals. They state that if one attempts weight loss without simultaneously following a properly designed exercise program, some or the lost body weight is muscle tissue.

Muscle tissue is dynamic tissue and provides the ability to accomplish daily activities as sitting, standing, and walking. It is extremely important to preserve as much of it as possible.

If you exercise while dieting, you will not lose valuable muscle tissue.

Diet

Three components to weight control are closely interrelated and they are interdependent and mutually supportive. They are 1. diet, 2. exercises, and 3. behavioral modification/support.

Most experts recommend an intake of 1200 to 1500 calories on a daily basis. That amount of calories will pro vide the body with enough energy to allow all bodily functions to take place

Fewer calories are not recommended for the average person.

The exact mix of carbohydrates, fats, and proteins allowed in this 1200-1500 calorie varies slightly according to the experts.

In general, a healthy diet should be high in carbohydrates intake, low in fat and protein. Check with your physician for recommendations. Your diet should also:

1. Satisfy all nutrients needs except most energy needs.
2. Be acceptable to meet individual tastes and way of life.
3. Minimize hunger and low energy.
4. Be readily available and socially acceptable.
5. Favor the establishment of a lasting pattern of eating.
6. Be conducive to improvement of overall health.

Exercise

The following guidelines are recommended as a result- producing fitness program for dieters.

1. Frequency: Three to five days per week.
2. Intensity: 40 to 85% of your maximum heart rate, depending on your present physical condition. Calculate maximum heart rate by subtracting your age from the number 220.
3. Duration: Up to 30 minutes (or as recommended by you health care provider) at a moderate pace, one which allows normal conversation to while exercising. Check with your physician or health care practitioner for recommendations.
4. Type of activity: Any activity that is maintained for a time, using large muscle groups in Rhymtic motions. Example: jogging-running, walking-hiking, swimming, cycling (stationary or on-road), rowing machines, or any endurance-type game activities, such as cycling (stationary or on the road, or any endurance type activities you prefer.

It will take about three months to reach a maximal improvement in fitness. Then, you must continue to exercise and practice weight management to prevent your body from reverting, slowly but certainly, to its out-or shape condition.

Behavioral Modification/Support

Behavior modification is the most difficult to master and the most complex of the three components; space does not allow an in-depth discussion or it here. However, here are some guidelines that work.

1. Keep accurate records on a daily basis.
2. Eat foods you enjoy but know when to stop.
3. Enlist the support or friends and relatives.
4. Weigh yourself no more than once a day -morning is best.
5. Don't be so serious about it that you become disheartened if you "blow it" occasionally.
6. Don't expect to lose more than three pounds or more per week. That is a LOT of fat.
7. Next time you are al a meat counter, ask the butcher for three pounds or fat. Seeing believes.
8. Expect about a seven to ten day interval time before your diet kicks in and your weigh begins to drop. Do not give up so soon.
9. If possible, divide your total calorie intake for the day into many small instead or three large meals.
10. Be patient- you can do it.
11. Set realistic, long-term goals.

Remember staying fit is a way or life. It requires above average discipline, motivation, and patience.

Everyone that makes the commitment to lose excess body fat and to become fit agree on one thing: "Once you achieve wellness, you will never want to be average again”.

You can and ought to do it. Go for it.