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How to Lose Fat and Keep it Lost
How to lose fat and keep it lost is a big question these days, and in spite of all the, estimated 2,000, diets there are out there, all the fat loss pills and drugs, all the "miracle" systems..., the question of how to lose fat is still there. These things clearly aren't working.
Becoming fit and healthy is a desire we all have. So how come some people manage it better than others? The simple truth is, we are all different, with different physiologies and lifestyles, there is no one single answer for everyone. However, there is one single method that does work for everyone and involves just two things... nutrition and exercise.
Becoming fit and healthy is a desire we all have. So how come some people manage it better than others? The simple truth is, we are all different, with different physiologies and lifestyles, there is no one single answer for everyone. However, there is one single method that does work for everyone and involves just two things... nutrition and exercise.
Contents at a Glance
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Problems
Both nutrition and exercise combined are essential, either one on it's own can lose weight in the short term, but that kind of weight loss cannot be maintained and is a less healthy way of achieving weight loss. It is not weight loss that we want, but fat loss, this distinction is really important.
Using solely nutritional methods to lose weight has the disadvantage that some of the weight lost will be from fat cell reduction, but some will be from water loss and more importantly, some will be from loss of muscle mass and loss of bone density (osteoporosis). No kind of diet can address this problem on it's own. The more obese we are, the more fat, as against muscle mass, we will lose - any loss of muscle mass is not good, but the closer we are to our optimum weight, the ratio changes. So someone who only wants to lose a few pounds will lose it in muscle mass rather than fat. Put another way, the more weight we lose, the more it comes from muscle and the less from fat, which is not what we desire.
Exercise alone will not combat a nutritionally bad diet, we can do all the exercises we want, but if we are overeating the wrong, and in particular, processed, foods, then little will be gained, except maybe water loss. Also, there are many different types of exercise and not all of them are suitable for fat reduction.
A study, involving 300 children over a five year period, by the Peninsula Medical School in Plymouth, and presented at the European Congress on Obesity, concluded "They will lose more weight through healthy, lifelong changes to their diet than physical activity." Brad Metcalf, who led the research, said: "Our explanation is that fat kids are inactive because they are fat and not fat because they are inactive.
Solutions
When we have changed to a nutritional and balanced diet we need to mix in some exercise as well in order to maintain our muscle mass. Weight, or resistance, training is the best kind to prevent loss in bone density. Overall, the benefits to our health will be optimized. This form of lifestyle, for that is surely what we must call it, has the following added benefits, counteracts the effects of osteoporosis by strengthening bones and joints, tones/builds muscle, strengthens the heart, revitalizes the skin, increases lung function, increases mental alertness, increases energy and also helps to reduce stress, cholesterol, fatigue and gives an overall feeling of wellbeing.Some women are concerned about "bulking up" when weight training is mentioned, women don't have high enough levels of testosterone, which is essential for building the kind of muscle associated with bodybuilders. For instance, men can get that rippled six-pack abdominals - women get that flat sexy stomach, not the six pack. Muscle strengthening will occur and some gain in muscle mass as well, but the gain will be nowhere near as much as for men.
Please remember that although some fad diets, and even surgery, can show some improvement, none of them are a permanent or maintainable solution.
Summary
How to lose fat and keep it lost is to be committed to exercise and nutrition, here's an article that explains the importance of nutrition in any fitness program and why we can't ignore it. The only way to achieve fat loss permanently is to adopt a new lifestyle, the old one that led us to being overweight in the first place really is the problem that has to be solved, furthermore, the one single healthy solution is the one outlined above.It's important to remember, and can't be overstressed, that exercise without proper nutrition just does not work effectively or long term, combining both will give you the best, healthiest and quickest results, where weight or belly fat is a problem, then both are a real necessity, you can't do it effectively with either exercise or nutrition on their own.
Expert advice on Nutrition and Exercise for a remarkable variety of both nutritional advice and exercise routines for fat loss and body reshaping.
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