Tips for weight loss and dieting

 

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There are many assumptions and mistakes which people make during training. Here are a few below, with reasons they are not true....

 

To lose body fat I should only do aerobic exercise

Aerobic exercise will decrease body fat, with an appropriate diet. However, research has shown that the highest decrease in body fat would come from a programme which includes aerobic training and strength training.

 

Including strength training in your training programme could decrease the amount of lean muscle tissue lost during aerobic training. Decreasing muscle mass will lower your metabolic rate and you will find it harder to decrease fat levels.

 

 

Low fat food is always the best option

Foods which claim they are low in fat appeal to many individuals who are on a weight loss programme. Make sure you read the label carefully as they are more than likely to be packed with sugar as a substitute, which could turn to fat.

 

 

To lose body fat around my stomach I will do 300 sit-ups per day

You need to burn that fat away by implementing an exercise programme which combines aerobic exercise with strength training.

 

Also a healthy and well balanced diet is essential. The abdominal sit-up exercises will help to tone the muscles, but is not the way to try to effectively decrease your body fat levels.

When exercising your body utilizes fat from all over the body, so you can not spot reduce to decrease fat off certain areas!

 

 

I have to train for hours at a time to decrease my body fat level

After training for around an hour, your body would start to burn muscle tissue as a fuel, which in turn can make it harder to achieve optimum weight loss. With the correct training techniques and session plans you do not have to train for very long to achieve your goals.

 

 

I am going to lose this weight as quick as a can

Attempting to do this incorrectly may only lead to a decrease in carbohydrate and water storage, so you have not actually lost the all that weight in body fat. The restriction of calories slows down your metabolism and so decreases the number of calories burned in a day, making weight loss even more difficult.

 

It also makes it easier to put back on weight quickly if that is the way you lost it. It is recommended that a stable amount would be around 1-2 pounds per week or a 1-1.5% decrease in body fat per month.

 

 

To help with weight loss I am going to skip meals

Skipping meals to decrease your calorie intake causes an increase in the deposition and storage of fat as your body would go into 'starvation' mode. This makes it harder for your body to lose body fat as your body tries to conserve energy by not burning as much. It is generally recommended that you eat 3 to 6 smaller meals per day.

 

 

I will consume a sports drink during training for weight loss to give me energy

When you intake a sports drink your body will use the sugar from the sports drink as energy for working muscles. This is only appropriate for those wanting to improve aerobic fitness as your body will burn the sugar from the drink and not fat from your body storage.

 

 

Here are a few more tips bodyfit recommends to assist with weight loss...

 

	Try to stick to low to moderate G.I. foods to help with fat burning and keep up your metabolism
	Consume starch carbohydrates for dinner (e.g. wholemeal pasta, wholemeal bread or potatoes) with a protein such as tuna
	Eliminate simple sugars and refined carbohydrates
	Eat breakfast to stabilise blood sugar levels and for a metabolism boost
	Aim for around 8 glasses of water per day, more if you are exercising that day
	Cut back on tea, coffee and sugar drinks

 

For more tips take a at our newsleters.