How to develop a weight loss plan

How to develop a weight loss plan

If your weight loss plan includes looking lean and cut then thinking of your body as a machine that needs fuel can benefit your weight loss goals. Having a nice display of muscle details throughout your physique while not looking thin and depleted is the goal of most dieters. There are weight loss plans that are shocking by how quickly you can reach your goal. Thinking of your body as a machine that needs fuel, can make your endeavor a success. As the body ages, one problem is that the rate at which fat is used inside the body tends to drop as we get older. This is known as basal fat oxidation. As fat oxidation drops, fat burning slows down and fat increases. What can be done to prevent fat-oxidation rates from slowing down? Build muscle mass. Researchers recently studying a large volunteer group of common women, aged 18 to 73, the testers found that the best prediction of the decline in fat-burning was the depletion of muscle tissue not aerobic endurance. Losing muscle volume causes the adipose tissue-reduction to spiral down much more hastily, compared with progressing age or diminishing fitness. Anyone can reduce or even reverse the bias for fat oxidation to decline with age simply by bolstering their muscles. Maintaining high fat-burning rates would make it hard to develop a big gut or thunder thighs and would increase athletic endurance. Weight training two to three times a week for 30-45 minutes will end up with a stronger, thinner you. Eat six small meals spaced during the day. Evenly Spacing food intake every 2 1/2 to 3 hours provides a host of metabolism-enhancing benefits such as: Improved hunger control Improved glycogen storage in the liver and muscle cells Adequate fuel stores to adequately fulfill the muscle’s and organ’s minute to minute nutritional needs Decreased gastrointestinal transit time from the stomach to the muscles. You should eat whether you feel hungry or not. Hunger indicates a deficit of nutrients. Women always want to ready to supply their body’s needs when it comes to adequate cellular nutrition. Increase your good carb intake. A strict carb diet limited to baked potatoes or white rice isn’t advised. Vary your diet by eating more carbs that metabolize slower - yams, sweet potatoes, brown rice and assorted grains. Eating salads and vegetables. Vegetables require more energy to process, a few vegetables require more energy to process than the energy they contain. To keep your body working optimally, vary your carbs. To keep your cells working, change your intake of carbs. Take in the your normal amount of carbohydrates your diet calls for on day one; on the next day, drop carbohydrate consumption by 250 calories (62.5 grams), day three, increase carbohydrates by daily level by 250 calories, day four, return to your standard intake of carbohydrates. For additional shock to your metabolism, decrease your carb intake by 500 calories every week or two. A weight loss plan that keeps your body guessing will prevent your body from going into a state of homeostasis, but don't vary the carb changes too radiaclly, you want to shock your system not create rapid weight loss. Increase your fat-burning furnace- by varying the intensity of your aerobic workouts. After a good warm-up, add a few short bursts of speed to increase your heart rate up a little higher for a minute or two. Then decrease your speed and recover at your normal pace. Called interval training adds variety, burns more calories, doesn’t allow your body to sink into a training rut, and increases your cardiovascular fitness level. Drink Lots. Muscle mass is 70 % water. If you want to get a lean and hard body, drinking plenty of H2O is required. Water is essential for metabolism. The conversion of carbs to energy cannot take place efficiently without plenty of H2O. Without water, muscle cells won’t load with glycogen or deliver amino acids to muscle tissue. The process of mobilizing fate – hydrolysis – requires enough water to break down fat, much of which is stored just under the dermis. Hydrolyzing the fat just under the skin gives the lean, defined look seen in athletic people. Get enough protein each 24 hour period. To limit muscle mass decline get enough protein delivered evenly throughout the course of each day. A good way to estimate the amount of protein you should consume daily use a reasonable weight at which you think you would look good if you were lean. Multiply that number by 0.8 grams. If that number is, 170 pounds, the 24 hour requirement is 136 grams of protein, which requires 27 grams per meal on a 5 meal a day weight loss plan. Stop starving. Many studies show that dieting has both physiological and psychological results. Food depravation is a signal for the body to store fat. Food deprivation is known to prompt binge eating in previously ordinary eaters. Alter the workout routine. Mentally, the same routine, week after week, has the potential to lead to burnout and boredom. Physiologically, the body needs change to avoid hitting a wall and reducing results. Change your workout routine a little after 4-6 weeks. Change the type of activities in your workout, change up the order of your exercises, the intensity and reps of your workouts. Adding these proven techniques to your weight loss plans, keeps your fat furnace working.