To say that many Nigerians are becoming aware of the benefit of weight lost to overall fitness is actually putting it mildly, especially when there have been an increasing number of younger people dying in their prime. Losing weight isn’t hard, but even the most “experienced” losers often do not understand how to do so effectively and safely.
The process is quite simple, but has been made complicated over the years by the tabloid head-grabbing diet plans or devices that promise you things like “Lose 30 Pounds in One Week when you use their product”. But what many of us do not realize is that, whatever lost we achieve are mostly water and lean body tissue.
One thing, which is prevalent with most seekers of weight lost, is the tendency to over estimate their achievable goal or perhaps propensity to expect that someone have magic bullet to their weight lost solution. You should be real with yourself. Remember that if it took you ten years to put on the 30 pounds, you are not going to get rid of them in a few days or weeks. Even most experts consider it idiocy in quick weight-loss scheme. In its current Dietary Guidelines for Americans, the United States government recommends losing no more than half of a pound to one pound a week until your goal is reached. And that is an equivalent of 3500 calories per week or 500 calories reduction from your diet per day. The slower the weight loss, the more likely the pounds you shed will be fat.
Several months ago, I was approach by a prospective client who had raised concern about weight and its impending health risk. After a brief conversation with her, I discovered that she was only interested in the result but not willing to modify her diet. Does that sound like you? Basically, if you eat more calories than your body needs, you will get fat. Period!!!!!! Moreover, you are a slave to your metabolism. Through exercise, you can reverse the order and become the master. Aerobic exercise has been hyped as the ideal way to lose weight because it uses more calories per exercise session. The optimal regimen for losing weight and keeping it off involves a combination of aerobic exercise and strength training. I would caution though that when you are addressing weight lost via aerobic and strength training, you might experience a temporary weight gain which will reverse itself as you continue your training regimen. But do not panic, because as you are losing the fat, your system is replacing it with lean tissue (muscle). Moreover, the muscle being heavier than fat will ultimately weighs more.
Most good professional trainers have long known the way to pare body fat. Aerobic training has always been part of a good weight management problem. True, you will use more calories with 20 minutes of aerobic exercise than 20 minutes of weight training. Strength training builds muscle that requires more calories to sustain itself, even at rest. The more muscular you acquire, the quicker you will lose fat (and the less chance you have of putting on more body fat).
The biggest benefit of aerobic exercise is its effect on the cardiorespiratory system. It builds and strengthens the heart and blood vessels and enhances the body’s oxygen uptake. Thus, a combination of muscle building and aerobic exercise completes the weight management program and overall health picture.
There are people who believe that “spot reduction” is possible. “You can’t!” There is no such thing! You lose fat proportionately from every part of the body regardless of which exercise you do.
Research has shown that individuals with excessive fat in the midsection run the risk of heart disease and diabetes. And we have seen a surprising large number of men and women in this country carrying excess fat around their waist and midsection. Consequently, if your waist is larger than your hips, it’s time to start a healthier life style of proper diet and exercise regimen.
Cellulite is no different than other types of body fat. The hammer marks are caused by fat cells under the skin, which had been compartmentalized by strands of fibrous tissue. Regardless of that, cellulite responds to diet and exercise much the same way as fat on other parts of the body.
In conclusion, portion (food quantity) control until you find a satisfactory compromise between the amounts of work you do and your body hunger is the realistic way to check mate fat in your body. As for diet, you have to limit your temptation foods.