For most females in today’s society, beauty is supposedly being thin. While this isn’t necessarily true, many self conscious people take it to the extremes. Whether it be from poor dieting, increased exercise, or tobacco intake, eating disorders occur and put serious health risks on many young women. The idea that women have towards beauty is far from accurate, though.
Coming from a male perspective, guys do enjoy seeing females with some meat on their bones. Yes guys like to see nice butts and a decent sized chest, but an overall healthy look is a bigger turn on. The fact that guys can look at a female and think, “Hey, she doesn’t look like she’ll break something if she falls down” is a big plus. Not to mention it’s a plus if she’s athletic and tone. This is a main reason why most women starve themselves in order to get thin. The way to pursue weight loss isn’t by starving yourself, though.
Many people have the idea that the less you eat and more you exercise, the more weight you lose. While this can hold true, it’s not the healthiest way to go about it. The science behind the process is simple. I’ll break down everything as far as when and what to eat, what exercises to do (if any is really needed), and vitamins to help out along the process.
So how do I lose weight in a healthy manner?
First off, one basic way to lose weight in a healthy manner is to consume a good amount of calories, carbs, and protein, but less than you burn off on a regular basis. The second is to consume a good amount of calories, carbs, protein, etc, but be able to burn them off equally. The excess calories that are not burnt off are stored in the body. These calories are then converted to glycogen which can be stored in the muscle tissue or in the liver. If excess remains after maximum storage is fulfilled, it then converts to fat. The repetition of excess calories stored over time result in obesity.
How do I know how many calories I burn off daily?
The answer to this is based solely on the person trying to lose weight. The more you move, the more you burn. If you’re constantly on the go, walking from place to place on a daily basis and choosing stairs opposed to elevators, you burn more. If you drive more than walk, opt for the elevator or escalator, and are seated a majority of the day, you burn less.
If you eat less than what you burn off, your body will use itself for energy. The body doesn’t go immediately for fat, though. This is the biggest misconception out there. When you go a certain amount of time running on fumes and still move a lot, your body used glycogen which is stored in the muscle tissue and the liver. Consequently, your body goes into a catabolic state. This means your body is breaking down muscle tissue and using that for energy. Yes fat is used, too, but glycogen in muscle tissue and the liver is the first to go.
How can I burn off fat without muscle tissue?
What I’m about to say will raise a few eyebrows. You need to eat constantly throughout the day to lose bad weight. Eating healthy foods mind you. The stomach dissolves, not digests, dissolves food over a two hour time span. The food then enters the small intestines where most nutrients are absorbed in the blood or lymphatic system and circulated throughout the body.
I’m not asking you to eat a full mean every two hours. I’m asking you to have a decently high caloric, carbohydrate, and protein snack every 2-3 hours. Good and affordable snacks include fat free peanut butter sandwiches on whole wheat bread, oatmeal, fruits and vegetables, meal replacement bars (Special K, oatmeal and protein bars, etc), and lunch meat sandwiches.
Avoid saturated and trans fats. These increase cholesterol, increase blood pressure, and put you at risk for heart disease.
A good way to remember what saturated fats are is to think that they’re solid at room temperature. Butter, crisco, some meats, palm oil, and coconut oil.
Trans fats are due to a process called hydrogenation. Hydrogenation adds hydrogen to polyunsaturated fats. On a molecular level, it turns polyunsaturated fats into saturated fat. This is why you want to avoid them. This process is how vegetable oil is converted into margarine.
Stay away from the Slim Fast and any knock offs. Slim Fast is an expensive meal replacing drink that tastes good because of the fat content in it. If you’re looking for cheap and healthy liquid snack, Special K has their own protein shakes. These are low in fat and calories and don’t taste half bad.
What can I eat for breakfast and dinner?
For larger meals, whole foods are the best way to ensure a good meal. You want to keep the caloric and carbohydrate value high enough to give you energy and protein to rebuild muscle tissue and aid cell manufacturing. Avoid preparations that add butter or unneeded fat. This means to not add grease for flavor. Keep it simple, keep it clean.
Eggs are a great type of food. High in protein, vitamins, minerals, and good fats.. Add them to your morning regimen with a few slices of whole wheat toast.
Fruits are good as well. They contain various types of vitamins, minerals, and antioxidants. They also contain glucose, which is natural sugar, which gives energy and a sweet taste. Glucose is also the main source of energy your brain uses to function.
Meats low in calories are chicken and fish. Both are high in protein and go great with any other food. Even though chicken is more liked than fish, fish has factors that are good for you.
Fish is rich in omega 3 and 6 fatty acids and certain minerals. These are good fats and essential to your body. This means you need to consume them via diet. These two fatty acids help your skin, brain, eyes, heart, and joint health and blood. Fish tends to be higher in protein because of how lean it is. It’s rare you find a fish with much if any fat on it besides the oils.
Carbohydrates give you energy. Good whole foods to accommodate your meats are potatoes, pasta (whole grain), and rice. These foods will help protein rebuild muscle tissue by providing an insulin spike. This insulin spike allows sugars and other nutrients to enter the muscle tissue faster. Granted some carbs may bloat you, but that’s because the excess that are not absorbed convert to intestinal gas. It will subside. As far as preparation goes, the best thing to do is boil, steam, or cook them.
Vegetables are a great addition. While not on everyone’s favorite food list, they do benefit you. They’re loaded with vitamins, antioxidants,minerals, and carbohydrates. Especially dark green leafy vegetables like spinach and romaine lettuce.
If you prefer a salad, use dark leafy lettuces and avoid iceberg. Like I said, the darker leafy vegetables are rich in vitamins and omega 3 fatty acid. Avoid adding bacon or other meats unless they’re lean cuts. Also, chose fat free dressings low in calories.
What is a metabolism?
The benefits of eating every 2-3 hours is less time for an empty stomach to distract you and an increasing metabolism.
Your metabolism is what burns off the nutrients you ingest and converts the nutrients to energy. There’s a 3 step process to the breakdown of nutrients and the conversion to energy. I’m not going to go into the details. I’m just going to say the more balanced your diet is the better off you will be.
There are people with fast and slow metabolisms. You know those people who do nothing but eat and remain skinny that you want to strangle? Yeah, they’re metabolism is fast. At the same time, you need to consider how active those people are compared to you. This brings me to my next point.
Eating a proper diet at correct times as well as a moderate amount of exercise will increase your metabolism. If you’re always moving then you get a decent amount of exercise throughout the day. However, if you’re mostly stationary, you might want to reconsider how to get some movement going.
What should I do for exercise if I can’t get to the gym?
You don’t need the gym for exercise. If your daily situation requires transportation to get to an occupation that you sit down at for a majority of the day, these tips can help you.
- Walk as much as possible. If you take a cab to the office or school, get dropped off a few blocks shy of your targeted destination. If you park in a parking lot, find a space further from the building. If you work until the late hours of the day, be careful of walking in the dark by yourself.
- Don’t get too claustrophobic in an elevator. If you usually take an elevator, walk a few flights of stairs. Granted I know some females wear business attire (heels, boots). For that, take the elevator a few floors then get off a few floors short and walk the remaining or vice versa. Do the same when you get to your apartment building.
- Don’t let a desk job keep you down. If you’re seated a majority of they day, stand up and stretch every hour or two. You know the stretches you do in the mornings to help wake yourself up? Same thing. If your clothes are slightly tight because of the attire you wear then accommodate for that. Doing this helps increase blood circulation and wakes you up.
- Keep your back straight. Sit with a good posture. How’s this help with weight loss? If you sit with poor posture over time, your body will take that shape. Then when you try to correct it, it’s going to be uncomfortable. Consequently, less mobility and a harder time to move around when you have to. So sit up straight and don’t slouch or lean forward.
OK, I can go to the gym almost every week day. What should I do there?
Cardiovascular exercise is great for shedding unneeded weight. Whether it’s a treadmill, Stair Master, gazelle, or bicycle, they all benefit you.
Cardio is good for your heart. It increases your heart rate and consequently pumps more blood through the body. This helps get a fresh supply of blood to the muscle tissue as well as flush out toxins. This is a good way (along with a well balanced diet) to kick start your metabolism, too.
If you find the gym to be over crowded some days, take a walk at the local park. This give your the opportunity to climb hills and stairs on something other than a machine.
Weights can be used moderately but carefully. Since you’re trying to lose weight, grab lighter weights and do more repetitions. Doing so helps tone the muscle and burns the fat around it. So instead of choosing a weight you can only do 8-10 repetitions of, drop about 5-10 pounds and aim for 15-18. This will cause a good burn to let you know you’re hitting the muscle good. Be sure to really squeeze the muscle to aid blood flow.
If you’re trying to flatten your stomach, use the same routine as you would for any other movement. Low weight, high reps, and bring on the burn. This is mainly for those who sit at the ab machine. Use low weight but use a full range of motion. Remember, your abs are muscles, too. You want to make sure you stretch and contract in order to get fiber activation.
Above all else, be sure to drink plenty of water throughout the day. I cannot stress that enough. Have a bottle to just sip on but refill it as needed.
The new generation for beauty is not unbelievable thin. Muscle tone is a prime example of this. Work hard, watch your diet, and make positive steps in life. These steps don’t always have to be health related. It could mean reading a book about a subject to get a step ahead of coworkers or students or helping out a charity. As long as it’s meaningful in your life and will give yourself a positive feeling then pursue it.