How To Lose Weight And Keep It Off

So, today, I'm going to be talking to you about how to lose weight and keep it off, so two pieces there, lose it, keep it off. So let's focus on "lose it" first. "Lose it" is about three things.

It's about mindset. Mindset's actually really important in "keep it off," so we're going to talk about that first. The main reason you will have gained weight in the first place is because for some reason, you've overeaten.

So to really keep it off, and to help you lose it, you need to work on your mindset. Work on the psychological and the emotional elements of weight loss and weight gain, to really shift the underneath, the beliefs, the things that cause you to overeat in the first place. So that's really important for both losing it and keeping it off.

The second bit is obviously nutrition, also equally important about losing it and keeping it off, and it's really about reducing your carbohydrate intake, reducing the amount of sugar in your diet, particularly to lose it, and you know, the most up-to-date thinking about weight loss is really not about low calorie diets. It's not about low-fat diets. It's actually about low-carbohydrate diets.

So to lose it, cut sugar out for a week, everything with sugar in it, and then bring it back in on a ratio of about 50:60 and 20:30. That's 20% of your calories from carbohydrates, preferably low glycemic index, complex carbohydrates, vegetables, rather than any processed foods, the bulk of it from protein, and then a certain amount from fats, about 20 to 30% from fats. And that will help you both lose weight, and then you want to maintain what we call an insulin-balanced diet long-term, which is about a third, a third, a third.

Once you've lost your weight, to keep it off, your nutrition wants to be about a third of carbohydrate, a third of protein, and a third from fat, but again, keeping it to healthy carbohydrates from vegetable sources, rather than sugars that are going to have your sugar levels go up and down, which will cause you to start having hunger pangs and overeating. It's much easier to kind of consume lots of calories from sugar than it is from fats, because you don't get satiated and you kind of have the hunger still from that up and down process. The last one is exercise, throw some weights around.

In order to lose weight and also to keep it off, you'll need to build up your muscle mass, so you can have a fit, lean, healthy muscle mass. Muscle burns three times more calories than fat, so the more muscle you have on your body, for each extra pound of muscle, you'll naturally burn 50 to 70 calories a day extra than you would without it. So if you put on ten pounds of muscle, you're going to five to seven hundred calories a day more before you've even done anything, gotten out of bed, than you would otherwise.

So, get that muscle mass on, keep it on, and then, also, a nice healthy balance of cardiovascular exercise, more to lose weight. And then once you've lost the weight, you want to be exercising aerobically on a regular basis mixing up interval training and sprint work, or any kind of high-intensity work with any sort of steady state stuff, so you can help maintain that healthy diet. So, that pretty much works for losing it and for keeping it off.

So, it's actually the same for both - mentality/mindset, good nutritional approach, high quality protein, low carbohydrates, and a good amount of exercise. Good luck, stay healthy, keep sticking at it, you will get there. If you would like to find out more about how we can help you lose weight and keep it off, come and see up at Move Beyond, www dot movebeyond dot net. .