Two Steps To Losing Weight

This is is quick guide to losing weight (or losing body fat, to be exact), for those who are saying “Just tell me what to do!”
These steps are not easy, but they are straight-forward and if you put in the effort, you will see results. How fast you see results will depend on how much you stick to the plan, but these steps work.

Eat Less Carbohydrates
Carbohydrates provide energy. However, if you eat more carbohydrates than your body uses, then the extra will be converted to fat and stored. If you eat less carbohydrates than your body uses, then your body will start to use up your stored body fat for energy.

So, the first step in losing weight is to eat less carbohydrates. Cut the quantities that you currently eat of the following foods in half, or if you can, skip them altogether

  • wheat products such as breads, cakes and pastries (whether white or brown or whole meal),
  • rice,
  • pasta,
  • cereal,
  • sugar,
  • sugary drinks such as juice or soda. It is better to skip drinks such as soda altogether. They have no real nutritional value. Eat actual fruits instead, if you must have something sweet.

To be full and for proper nutrition, eat more green vegetables and proteins such as meat, eggs and some beans.

steak and salad

Exercise, or Exercise Intensely
Generally, any exercise will use up energy. However, if you want faster results, you need to challenge your body more. Low or moderate intensity exercise takes lots of time per session and gives results slowly. High intensity training takes generally less time per session and gives results sooner. Intense exercise burns up calories for longer.
So, do some sprinting instead of jogging. Hill sprints are even better. Do stair runs. Do squat jumps.  Give your exercise sessions all you can.

Because of the greater intensity of your workout, you can keep the workout session short. (You may have heard of the 7 minute workout or the 4-minute Tabata Protocol). Do this at least twice a week.

Of course you do not have to suddenly start intense exercise, especially if you have not been exercising, but you can build up towards high intensity exercise.
Please check with your doctor before you begin any exercise plan.

Many team sports involve short intense bursts of activity

Many team sports involve short intense bursts of activity

That’s it! Two steps: eat less carbohydrates and exercise more intensely.

With consistency, you should start seeing some results within four weeks or less.

Links:
Many Paths to Successful Weight Loss
http://www.hsph.harvard.edu/nutritionsource/healthy-weight/weight-loss-study/index.html

Low Carb or Low Fat Diet
http://www.health.harvard.edu/press_releases/low_carb_fat_diet_plan

Exercise and Weight Control
http://www.hsph.harvard.edu/nutritionsource/staying-active/exercise-weight-loss/

High Intensity Interval Training Benefits
http://sportsmedicine.about.com/cs/conditioning/a/aa112701a.htm

Study Suggests Less Is More for Exercise and Weight Loss
http://www.wired.com/playbook/2012/08/less-is-more-for-exercise-and-weight-loss/

http://www.mensfitness.com/training/lose-weight/how-to-get-lean-25-ways-to-lose-fat-faster?page=2

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