The Seven Secrets of Weight Loss
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Each
of the seven secrets represents the seven necessary components needed to
achieve maximum weight loss.
Secret
#1 (Proper Mind Set)
A
proper mind set is an essential part of any successful weight loss program. You
must first ask yourself why losing this weight is important to you. Write it
down so you can read it aloud to yourself every day. Make a commitment to
yourself to follow through with what you start. Create a schedule for your
meals and workouts. By scheduling something it will become reality. Without a
proper mind set, a true commitment to succeed, and plan of action it will be
very unlikely that you will reach your goal.
Secret
#2 (Caloric Intake)
A
decrease in caloric intake and an increase in daily activity will create a
natural caloric deficit which is the foundation of all weight loss. Reducing
your calories can be achieved by eating smaller portions, increasing the
quality of your foods and eating small meals about every three hours to
regulate blood sugar. The regulation of blood sugar levels will keep you from
getting hungry and making poor food choices.
Protein
portion sizes should be about the size of your palm. Carbohydrate portion sizes
should be about the size of your clinched fist. Vegetable portions sizes should
be about the size of a small handful. Combine a protein with a carbohydrate to
make a small meal. Add a serving a vegetables to two of your meals. In addition
it is recommended that you have an Omega 3 fatty acid food source with one meal
per day. (See food quality for Omega 3 sources)
Secret
#3 (Food Quality)
Quality
food choices are usually low in calories and loaded with a variety of vitamins,
nutrients, anti-oxidants, and fiber which are the building blocks of a healthy
lean body. Some quality foods choices include lean proteins (egg whites,
chicken/turkey breast, fish, etc.), quality complex carbohydrates (sweet
potato, oatmeal, brown rice, bran cereal, etc.), vegetables (broccoli, green
beans, asparagus, spinach, etc.) and Omega 3 fatty acid sources (flax seed oil,
canola oil, salmon, tuna, walnuts, etc.).
Secret
#4 (Water Consumption)
Consume
at least 8-12 glasses of water throughout the day or a ˝ ounce of water per
pound of body weight. Water is the most important nutrient in the human body and
has many benefits involving weight loss. Proper hydration will increase the
amount of oxygen in the bloodstream which in return will increase the body's
fat burning ability and overall energy output.
Secret
#5 (Meal Frequency)
Eat
five to six smaller meals spread approximately three hours apart over the
course of a day. Your body only has the ability to process so much food at one
time. By eating smaller meals every three hours you will never overload your
body with fuel (food) yet there will always be fuel (food) to burn do to
adequate frequency. Meal frequency will also regulate blood sugar levels which
will ease hunger.
Secret
#6 (Resistance Training)
Muscle
is the primary part of your body that burns calories from fat stores.
Resistance training will improve the conditioning of your muscles resulting in
an increase in metabolism. Metabolism is often defined as the rate at which
your body burns energy (including fat stores) to sustain itself. By improving
the condition of your muscles you will burn more calories 24 hours a day, seven
days a week and help in the reduction of body fat. It is recommended that some
type of resistance training be performed at least 3 times per week focusing on
all of the major muscle groups.
Secret
#7 (Aerobic Training)
Aerobic
training perform at intensity of 65% to 80% (Target Heart Rate Zone) of ones
maximum heart rate will use fat stores as a primary source of fuel. Aerobics
training is a great way to increase your daily calorie expenditure while using
fat stores as a primary source of fuel. Perform aerobic activity 25 to 45
minutes 3 to 6 times per week. Aerobic exercise for fat loss is most effective
when performed first thing in the morning before a meal or immediately after
resistance training.
Target
Heart Rate Zone
220
- Age x .65 = BPM (Beats Per Minute) 65%
220
- Age x .80 = BPM (Beats Per Minute) 80%
(Perform
aerobic exercise at a heart rate between 65% and 80%)
In
conclusion we must all remember that we are all individuals with different
genetics. In some cases results may vary due to hormone imbalances or other
medical conditions. The seven secrets of weight loss are the components that
will drive you towards your genetic best and vastly improve your overall
health.