Improved eating habits and cardio exercise. That is the secret. These are the best ways to lose weight in a healthy and lasting way. As much as we would like easy fad diets to work, they do not. Once you finish a fad diet (if you lose any weight at all) the weight will pile back on and usually more than you lost
. The permanent way to lose weight is to improve your eating habits and engage in fat burning cardio exercise (or a cardio sport).
Therefore, eat less saturated fat and replace with beneficial fats and oils. Replace sugary foods with fruits such as berries and fresh vegetables. Cut right down or eliminate
refined processed carbohydrates (apart from the occasional treat). Refined processed carbohydrates are a major cause of weight gain, obesity, insulin resistance, heart disease, and many diet related diseases. If you are unsure what refined processed carbohydrates are, you will find a full list further down this page, listed under Sources and Related Links.
Replace those refined carbohydrates with more of the
'fat burning' foods. Take advantage of the
thermic effect of these wonderful foods. Drinking plenty of water enables you body to do this. The themic effect of fat burning foods enables you to lose more body fat, stops you feeling hungry, and helps to control food cravings. You will find a list of fat burning foods, and more information about the thermic effect of food, further down this page listed under Sources and Related Links.
Along with the above dietary improvements, engage in
cardiovascular (cardio) exercise. Some examples of cardiovascular exercise are: brisk walking, jogging, running, mini-trampolining, and cross-country skiing. The easiest cardio exercise is cardio walking. It is easier on your body than running of jogging and it is sustainable long term. There are two free cardio exercise plans to get you started (one easier plan, one harder plan) further down this page. The plans will show you how to do it correctly for fat burning. When done correctly, cardio is the best exercise for weight loss
and health.
So, for the free plans, charts and lists to get you started or to take you further:
- List of refined processed carbohydrates (to avoid or limit)
- Fat burning foods (to replace refined processed carbs) and more about the thermic effect of these foods
- Cardio walking to lose weight, free plan 1 (the easier plan)
- Cardio walking to lose weight, free plan 2 (the harder plan)
- Cardio running, free plan 3 (intense exercise plan)
See the page links,
further down this page, listed under Sources and Related Links. .