Originally Posted by Bridgett
It's a great... START, now lets work on all the rest. Lowering body fat levels is a permanent, manageable weight control that will last years. Slowly losing is a way to a lower fat loss percentage which comes from a sensible and healthy, steady weight loss program of no more than 3 pounds a week. People who lose weight too fast may actually increase fat percentage. Fluid is lost through loss from fluid in cells as the body burns off the remaining stores of carbs in muscles and then starts to metabolize muscle protein to supply the boddys energy needs. The result is pounds of weight loss but only ounces of body fat burned! Fat loss is 50% nutrition and 50% exercise. Aerobic exercise is the key to real fat loss, with weights, resistance training, walking, jogging, biking, any body movement up to 30-60 minutes 4-5 times per week. Along with a natural, low fat, low sugar, low sodium, full wheat grains diets, which means lots of fruits, vegies, beans, lentils, nuts, seeds and protein. Chicken, skinless, Loin type meats, turkey, fish-- no processed foods, no fast foods no chips, cookies, crackers, candy, smaller portions, no seconds. Low fat, low sodium dairy cheeses, 1-2 %milk products, yogurts and frozen yogurts (low sugar, instead of ice cream). Portion control, 3 oz.of any meats, treat meat as a side dish and pile on the veggies. Spreads and cooking sprays instead of margarine and butter, baking and broiling instead of frying, cooking with canola and olive ois. Full grain (wheat) breads, pastas, rice instead of white flour goods. No pre sweetened drinks like soda, if it has high fructose corn syrup in it it's the major souce of calories, choose water, especially before meals. Read nutritional labels, the key to everything, "one portion/serving size", means just that, reduce your sizes of meals, go by the recommendations. All this in conjunction, will help you lose. You have to change your eating habits as well as exercise to maintain a good body, there's no magic tricks to spot reducing. Look at your habits and see how you can change what is wrong!!