Healthy Weight Loss Canada
Many people wish to trim their body to a heathier more managable body weight. With so many different weight loss programs available how do you decide which one will help you achieve your goals. First and foremost, set a realistic goal. Second remember losing weight is hard work and requires self discipline. Third when selecting a weight loss program be aware if it sounds to good to be true it will likely to prove to be ineffective or may cause more harm than good.
A weight loss program should incorporate both a physical activity and diet management component, the goal is to burn calories with exercise and proper diet and proportionate meals will train your metabolism to run at a higher rate, there by naturally burning calories through out your daily activites. The internet is packed with weight loss programs and supplements designed to build muscle and increase metabolism.
A weight loss program that leaves you craving carbs, resulting in you chasing sugary snacks is not ideal to losing and maintaining your body weight. You will pack the extra weight back on the instant you give in to the food cravings. When the cravings hit you - drink water - you can never drink enough water. Keeping well hydrated is the key to any weight loss program.
The most important part is to remove sugars and starches (carbs) from your diet. These are the foods that stimulate secretion of insulin the most. Insulin is the main fat storage hormone in the body. When insulin levels go down, your fat will be more readily released from the fat stores allowing your body to start burning the fats. Lower insulin will also allow your kidneys to shed excessive sodium and water from your body. This will leave you feeling less bloated and shed unnecessary water weight.
Each one of your meals should include a protein source ( Meat, Fish, Seafood, Eggs) a fat source (Coconut Oil, Butter, Olive Oil ) and low-carb vegetables ( Broccoli, Cauliflower, Spinach, Brussels Sprouts ) . Preparing your meals in this fashion will bring your carb intake to an exceptable level of approx 20-50 grams per day. Use a smaller plate to help moderate portion control. Drink Water, Coffee or Tea. Satisfy your thirst with water. Both coffee and tea will slightly raise your metabolism.
In order to lose weight safely and permanently, you will need to eat healthy and get plenty of exercise. Now that you have a basic dietary plan, it is time to decide upon and exercise plan. Exercising burns calories and builds muscle, this is essential for increasing your metabolism so that you can burn more calories and lose more weight. Many people purchase a gym membership ( not required - many forms of exercise do not require a gym membership ). By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight. If lifting weights is not an option for you, then doing some cardio workouts like walking, swimming, cycling or running will suffice.
Walking : is an excellent weight loss exercise as it is very low impact, minimal equipment is required and you can add leg and arm weights to increase the strength training aspect. Depending on how much you weigh, walking at a pace of four miles per hour will burn between 5 and 8 calories every minute, or between 225 and 360 calories for a 45-minute walk. If you walk 45 minutes a day you will lose up to a pound a week.
Swimming : is also a very low impact activity, swimming is well known as a fantastic fat shedding exercise. Vigorous swimming can burn anywhere from 400 to 700 calories an hour. All types of swimming are effective for helping you shed pounds. Swimming is a highly effective exercise for weight loss and it strengthens, tones and conditions your whole body. Swimming engages all of the major muscle groups, from your abdominals and back muscles to your arms, legs, hips and glutes. It effectively compliments other exercises, like running and walking, or it could be your sole form of exercise.
Cycling : is another low-impact, high-reward activity for losing weight. Cycling can burn anywhere from 372 to over 1,100 calories per hour, depending on your weight, your speed and the terrain you’re biking across. Unlike running, cycling is easy on the joints. Cycling outdoors is most effective, because the varied terrain enables you to get a more complete workout. Vigorous mountain biking actually gives your upper body a work out as well. Spin classes at the gym are also a great option and one of the most effective methods to burn calories and rev up your metabolism.
Running : will burn approximately 600 calories per hour. Interval training can boost the calories you burn on your run. Interval training involves short sprints, usually between 30 seconds and two minutes, running at top speed. Running gets your heart pumping at a healthy rate to help prevent heart disease, stroke and certain cancers. All you need is a good pair of shoes to protect your joints and a music source to maintain your pace.
CrossFit : training is a form of high intensity training best suited for people who have already achieved a solid fitness level and wish to step it up. Crossfit training is a combination of several activities including various endurance exercises, weight lifting, kettlebell routines, speed and strength training. CrossFit is a workout regimen that involves weight lifting, endurance exercises, plyometrics, strength and speed training and kettlebell exercise routines, among other activities. Crossfit is designed to target all of the major components of physical fitness, including endurance, flexibility, speed, power into one intense, fat-burning workout. CrossFit routines tend to be highly effective at burning calories and fat, improving physical stamina and endurance, and increasing metabolism.
Cross country skiing : is a vigorous workout that incorporates every major muscle group in your body, providing both pushing and pulling movements for your muscles. Cross country skiing is a combination of resistance training and cardio endurance that will burn between 500 and 650 calories per hour, depending on how much you weight and the intensity of the workout. Once you have got the form and rhythm down your muscles will all work together creating an elevated heart rate, improving your metabolism and shedding the pounds.