Nationwide millions of people struggle to maintain a healthy
body weight. Obesity levels are near record highs and the incidence
diabetes, heart disease and hypertension are on the rise. While obesity
in and of itself is not generally considered to be a risk factor for
premature death, health conditions and diseases that are related to
excessive body weight can significantly contribute to an untimely death.
For many Americans, significant reduction in body weight can drastically
reduce the onset of medical problems and potentially lengthen a person’s
life span.
Some people desire to lose weight for the purpose of
improving their appearance, enhancing their self-esteem and improving
their overall fitness level.
No matter what the reason for wanting
to lose excess body weight, the mechanism is generally the same for all
people. Below are several health tips and weight loss tips to facilitate
and expedite the reduction of unwanted body fat. It is advised that a
relationship is maintained with a weight loss or exercise professional
to ensure that the proper approach to weight loss is being followed.
Cardiovascular Exercise
Cardiovascular
exercise, such as walking, running, stair climbing, and swimming is
essential for those that wish to lose body fat. By moderately elevating
the heart rate for twenty five to sixty minutes, the body is forced to
use stored body fat for energy. When cardiovascular exercise is
conducted three to five times per week, noticeable, measurable amounts
of body fat can be lost weekly. Studies have shown that a person’s
metabolism can remain elevated for several hours after completing a
cardiovascular workout, which extends the fat burning benefit of
exercise.
Resistance Exercise
As I explain in the article Health Benefits of Resistance Training,
regular resistance exercise, such as weight lifting, is essential for
the growth and maintenance of muscle tissue. The mere existence of
muscle mass on a person’s body elevates the metabolism, which
contributes to body fat loss. Also, moderate intensity resistance
exercise raises the heart rate, providing a similar fat burning benefit
that is experienced with cardiovascular exercise. And, like
cardiovascular exercise, resistance exercise tends to enhance the
metabolism for hours after the workout is completed.
Nutritional Considerations
Generally
speaking, people who desire to lose body fat are best advised to
consume four to five small, nutrient dense meals per day. While total
calorie consumption will vary depending upon various factors such as
gender, body weight, and activity level, the general recommendation is
to consume moderate amounts of dietary fats and protein from lean meat
sources and low glycemic carbohydrates. The majority of the calories
should be consumed early in the day, with a gradual reduction throughout
the day and consuming the final meal approximately three hours before
going to bed.
Those who desire to lose body weight, whether it is a
significant amount of body fat for improvement of general health and
disease prevention, or to enhance appearance and self-esteem, the above
weight loss tips should be applied and adhered to for healthy,
sustainable weight loss. It must be remembered, however, that true,
maintainable weight loss requires dedication, discipline and lifestyle
management. By applying the health tips and weight loss tips discussed
above, the desired result of reduced body fat can be achieved by just
about anyone.
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