There are several reasons why someone may want to become stricter about their fat loss goals for a short period of time. When first starting a fat loss program performing a quick 'sprint' to begin losing fat can be motivational and help sustain the change by providing more immediate results. Often those embarking on a weight loss journey encounter plateaus and require a change in strategy to move past those obstacles. Finally, and most often, you may find after losing a large amount of weight that those last few kilograms are the most stubborn and difficult to shed.
The two major obstacles to consistent fat loss are:
1. Metabolic slowdown — people often find that prolonged periods of restricted nutrition result in a slower metabolic rate, meaning they burn fewer calories at rest and therefore have a harder time shedding fat
2. Overtraining — trying too hard to burn calories through exercise can lead to overuse syndrome, adrenal fatigue, and physical injury
If you begin consuming only 1400 calories per day, your body will quickly adapt through a mechanism called homeostasis and slow its metabolic rate. To avoid this, adapt a strategy known as zigzagging calories. The zigzag approach is straightforward. You start at a higher calorie level and ramp calories down, then start over again. Here is an example zigzag schedule:
Week 1: 1600 calories per day
Week 2: 1500 calories per day
Week 3: 1400 calories per day
Week 4: 1600 calories per day
Week 5: 1500 calories per day
The zigzag slowly drops calories each week to cope with the metabolic slowdown. The fourth week then reintroduces a higher level of calories to allow the body to reset back to a higher metabolic rate. The average over time is still a caloric deficit, but changing the calories from week to week helps keep homeostasis in check.
Your body must expend calories to digest foods. This is known as the thermic effect of food. In addition, certain foods have been shown to increase overall metabolism. The food that requires the most energy to digest is protein. The food that appears to have a positive impact on overall metabolic rate is omega-3 fatty acids. Therefore, a diet that has a higher ratio of calories from proteins and omega-3 fatty acids may help elevate your metabolism and improve your ability to burn fat.
Vegetables, which are rich in nutrients and fiber, also may increase your metabolic rate. For both health and metabolic reasons, it makes sense to include an abundance of leafy green vegetables in your nutrition program. This may also help stave off hunger.
Labels: Weight Loss
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Healthy On-the-Go Snacks To keep your metabolism going strong and to prevent overeating, it's important to have a healthy snack about every three to four hours. If you are at home, it's fairly...
Source: weightloss.about.comPersonal Counseling And Web-Based Strategies Show Modest Success For Sustaining Weight Loss, According To NHLBI Study Adults who lost weight in a six-month program were able to keep at least some of the weight off for 2.5 years with the help of brief monthly personal counseling, according to a new study from the National Heart, Lung, and Blood Institute (NHLBI) of the National Institutes of Health. A Web-based intervention also helped participants keep the weight off for two years, but the benefit waned during the last six months of the trial.
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Source: weightloss.about.comGene Hunters Fine Tune Marker For Common Obesity Gene Genomics researchers, seeking to replicate another group's discovery of an important gene associated with obesity, have further refined the signal to a particular variant in DNA that may be more helpful in identifying this gene's role in obesity in various human populations worldwide. The finding suggests that the gene variant, identified in DNA from African American children, may be a tag of an ancient mutation that first arose in Africa, where humans originated.
Source: www.medicalnewstoday.com
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Faster Fat Burning In Mice With Protein Deficiency Researchers have developed a new, lean mouse with characteristics suggesting that someday, using medication to manipulate a specific protein in humans could emerge as a strategy to treat obesity and disorders associated with excess weight, such as diabetes and metabolic syndrome.To create the hybrid, scientists crossed mice deficient in protein kinase C beta (PKCB) with the C57 black mouse, a common animal used in research for studying diabetes and obesity.
Source: www.medicalnewstoday.comPersonal Counseling And Web-Based Strategies Show Modest Success For Sustaining Weight Loss, According To NHLBI Study Adults who lost weight in a six-month program were able to keep at least some of the weight off for 2.5 years with the help of brief monthly personal counseling, according to a new study from the National Heart, Lung, and Blood Institute (NHLBI) of the National Institutes of Health. A Web-based intervention also helped participants keep the weight off for two years, but the benefit waned during the last six months of the trial.
Source: www.medicalnewstoday.comDaycare Program To Prevent Obesity Benefits Preschoolers A preschool-based intervention program helped prevent early trends toward obesity and instilled healthy eating habits in multi-ethnic 2- to 5-year-olds, according to a report presented at the American Heart Association's Conference on Nutrition, Physical Activity and Metabolism."Nobody would dispute that we are experiencing an epidemic of obesity in this country," said Ruby Natale, Ph.D., Psy.D.
Source: www.medicalnewstoday.comObesity Chokes Up The Cellular Power Plant Obesity Associated With Clear Changes In Gene Networks And Dysfunction Of Mitochondria The machinery responsible for energy production in fat cells is working poorly as a result of obesity. Finnish research done at the University of Helsinki and the National Public Health Institute shows that this may aggravate and work to maintain the obese state in humans.
Source: www.medicalnewstoday.comHow To Keep Lost Weight Off? Try Regular, Short Phone Calls We've all heard it's easy to lose weight, but nearly impossible to keep those lost pounds off. One thing that might work is a regular, short phone call to a professional counselor.
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