Almost all medical professionals would agree to the fact that excess weight would lead to a horde of undesirable diseases and illnesses which can be prevented or at least controlled, by removing some of that excess pounds and fat stored in the body. Being overweight cause one to suffer from the risk of developing dangerous illnesses such as high blood pressure, diabetes and heart diseases. Reduced weight would result in improved blood circulation, healthier cardiovascular system and lower cholesterol levels. So obviously the best way to improve one’s health is to lose some weight immediately if you are currently overweight.
So how much weight loss should you strive for and how long should this take?
The first goal of any good weight loss program should focus on losing just ten percent of the total body weight. You maybe surprised to know that losing this relatively small amount of fat from your body would create a huge difference in the way you look, your overall health and fitness levels. The initial success should move you towards bigger goals. The rate of weight loss should be around 1-2 pounds per week and can last up to a period of six months. So this would give you around four to eight pounds of weight loss per month and up to 24 to 48 pounds of total reduction in weight loss.
The first step you should do is to keep track of the foods you eat in a day. Strive to achieve a reduction of 500-1000 calories per day. The normal recommended calorie intake per day is around 3500 calories or less, depending on the level of physical activity you engage in a single day. If you are an active person, then you can get away with more calories per day than someone who leads a sedentary lifestyle.
However, reducing calories alone is not enough to induce permanent and sustainable weight loss. You need to know the right types of food to eat and the Glycemic index of those foods to be able to make the right selection of your menu. Certain types of food such as potatoes have a higher Glycemic index than other carbohydrates such as wheat grains. Not all carbohydrates are created equally. The faster the rate of transformation from the food you eat into glucose which enters the blood stream, the higher the Glycemic index would be.
You need to include a healthy portion of protein meals as well. Protein helps to reduce cravings for sweet food, supply the body with muscle building blocks to replace those cells damaged during the day. Protein also fills you up and actually helps you to lose weight because of the complex cellular structure. More energy is needed to break it down in a simpler form to be used by the body so eating more protein actually helps in the fat burning process.
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This is not the only great advice that Idiot Diet has to offer take a look at Idiot Diet to find more great weight loss tips and get "7 Secrets Of Permanent Fat Loss And Fitness" eBook completely FREE!
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