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 I wish I could say that there is a magic pill that
really works when it comes to weight loss, but
unfortunately there isn't. Millions of dollars are
spent each year by consumers buying some form or the
other of a pill that will once and for all get rid of
that flab with promises of a leaner body. Hundreds of
nutritionally inadequate fad diets are out there luring
consumers with a quick weight loss fix. The reality is
that once the damage has been done, it takes time,
patience, and commitment; a lot of exercises, a lot of
healthy eating, and above all a lot of sweat to undo it!
Putting on weight is a slow process which doesn't
happen overnight and, therefore, losing weight is likewise
a slow process which can take months. When it comes to
successful weight loss, there are no quick fixes. The only
way to lose it and maintain it is by making some lifestyle
changes over a period of time. Good nutrition and lots of
exercise are very essential along with being consistent.
In order to lose weight calories must be burned. There
are approximately 3,500 kilocalories (kcal) in one pound
of fat. Therefore, in order to lose 1pound of fat, 3,500
more kilocalories must burned than are consumed. In other
words, to lose 1 pound of fat per week there must be a
negative balance of 3,500 kilocalories per week. For most
people this balance is best accomplished by increasing
caloric expenditure and modestly reducing caloric intake.
The maximum effective rate of weight loss is 1 to 2
pounds a week. Advertisements of weight loss products that
claim up to a 10 lb weight loss in 1 to 2 weeks are simply
not true. In all actuality, what is lost is lean muscle mass
(which needs to be retained) and fluid weight which
eventually is gained right back. A structured weight
loss program which incorporates strength training, flexibility,
cardiovascular exercise and good nutrition is the only effective
way to lose weight and keep it off. Concentrating on only one
technique is not as effective as focusing on all four. When
someone goes on a rigid diet and fails to work out, he/she will
eventually get hungry, frustrated and give up when weight loss
isn't achieved. Or, when someone just does cardiovascular
exercises and doesn't incorporate strength training or
good nutrition into their lifestyle, results are not achieved
and disappointment and failure set in.
In order to succeed, a well balanced exercise program and
good nutrition are a must! You have to make the effort in order
to get the results you want.
EXERCISE IS NOT AN OPTION, IT IS A NECESSITY!
START YOUR PROGRAM TODAY!
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