Weight Loss Plan
The effective four step weight loss plan
'Sickness is the vengeance of nature
for the violation of her laws'
Charles Simmons
An effective weight loss plan would entail the two main disciplines that target a permanent weight loss - physiology and psychology. The weight loss guide, Burn the Fat, Feed the Muscle further divides each of these two disciplines into two - physiology and psychology.
The physiological weight loss is divided into the weight loss diet and weight loss exercises. The psychological aspect consists of weight loss support structures and weight loss psyche. The physiology aspect of a weight loss plan is the most tackled in many dieting programs. However it is still done incompletely.
Weight loss plan Step #1
A weight loss plan should always involve an eating plan with the express purpose of introducing a calorie deficit while providing all the other nutrients optimally. The acceptable design of the eating plan has always been in contention with different consumer watching bodies always issuing alerts concerning different dieting programs.
A poor design results to throwing you physiology into starvation mode. This is induced by extreme calorie deficit that makes your body respond as if you were starving. Your body starts slowing your metabolism, consistently alerts you that you need to eat by making you hungry, you get headaches, sluggish etc.
The basics of a good weight loss diet include;
1. A significant calorie deficit. This deficit should not be extreme in any way unless supervised by a doctor.
2. Each meal should contain all the 6 nutrients i.e. Vitamins, Phytonutrients, minerals, Fats, Proteins and some Carbohydrates. This basically means you need to eat a whole lot of vegetables and fruits.
3. Replace simple sugars foods like white flour with whole wheat flour, white rice with brown rice
4. Ideally eat small portions of food every 3 to 4 hours
Weight loss plan Step#2
The second step is weight loss plan would be to take care of you second aspect of weight loss physiology - increased physical activities.
An effective eating plan helps you avoid stacking up more body fat. If very well designed too match your body it may even call on your body to use up some body fat. Even though this is possible it is still best to approach using up body fat more specifically by encouraging it metabolism the most effective way - by increasing physical activities.
Weight loss exercises are probably more talked about than they are included in commercial weight loss plans. This is most unfortunate because the benefit of exercising go beyond ensuring safe and fast weight loss.
Increased exercising improves the health of your heart, decreases stress levels, tones your body muscles, improves your moods and generally increase you state of well being just to mention a few.
For losing weight, a scheduled weight loss exercise regime is most effective.
These kinds of exercises are designed to increase physical activities in such a way as to physiologically increase use of body fat.
Always remember this is, the second step only works well if the first step is well addressed.
To have an effect, the exercises should be mainly aerobic. Aerobic exercises are whereby you breath as your perform them. Include some level of strength training to increase your level of fitness, to tone your body as well as increase basal metabolic rate.
Weight loss exercises should include:
1. Aerobic exercises
2. Last at least 45 minutes per session and be performed 3 times a week
3. Achieve a high heart rate
4. be consistent with your size to avoid injury
5. should be started slowly and increased progressively
To learn more on the physiology of losing weight and how to direct it for permanent weight loss get a copy of Burn the Fat, Feed the Muscle
Essentially a weight loss plan is based on this two. However these two are rarely easy to adapt in to permanent habits. And since you gain weigh due to a particular lifestyle you will lose weigh by replacing that lifestyle with a new one.
To adapt to eating less and an active lifestyle requires the re-education of your mind. This is rarely an easy task. And depending on the kind of habits you want to replace, the task can nearly impossible. This is why some doctors are forced to recommend weight loss surgery.
In our case, before resorting to surgery it is always best to tackle the second discipline of losing weight- weight loss physiology. This entails two aspects, which are weight loss support structures and weight loss predisposition or menticide.
Weight loss plan Step#3
To support the natural weight loss physiology you many times will need some support structures to go with it. These support structures come in form of pills, meal plans, diet patches, scheduled programs, motivations etc.
Choice of which support structures to use will vary among individuals depending on what will be most effective for you. In choosing a support structure you have to keep in mind that losing weight is a lifestyle change and such structure are to assist you to achieve this lifestyle change permanently.
This is not as bad as it sounds because you will be healthy for longer.
Consider the following in choosing your weight loss support structures
i. Should be healthy for long term use
ii. Price
iii. Effectiveness
Weight loss plan Step#4
The last step is what the Burn the Fat, Feed the Muscle calls weight loss menticide. This is your cognitive and non-cognitive predisposition as far as losing weight is concerned.
As you have seen there is really nothing new about weight loss you will learn, yet it is still difficult to lose weight and keep it off. The reason is the psychology behind losing weight.
A weight loss plan that does not sufficiently cover this aspect of losing weight will at best result to weight regain. This is both the mental and emotional support you require to achieve and maintain your ideal weight.
Of all the four steps of an effective weight loss plan this is probably the most ignored of them all. No wonder many keep yo-yoing in losing weight.
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