Basic Weight Loss Principles

by Chris McCombs

 A lot of people get frustrated only a few weeks in their weight loss plan because they aren't making the progress they were hoping.  They might even blame their genetics for their fat's stubbornness, or some solace in a new late night news report of a newly discovered "fat virus."  But the truth is, more often than not, fat loss plans fail because they are just done wrong.  There are a few essential principles everyone looking to lose weight must implement for success.

    You shouldn't just be burning fat when you're in the gym.  You should be burning fat and making more efficient use out of the foods you eat all the time, whether you're sleeping, working out, or shopping at the mall.  This is done by making your metabolism is as boosted as possible.  One of the best ways to do this is by building muscle through strength training. After a strength training workout, your metabolism experiences a sharp spike, and over time as your muscles develop, this boost is more lasting.

    You should also make sure to get your cardio in.  For the average exerciser who isn't looking to run a marathon or run the 100 meters in under eleven seconds, high intensity cardio two to three times per week should be sufficient. To get the best results, alternate you workout days between weight training and cardio.

    Of course, exercise alone won't get you down to your goal weight.  You also have to pay attention to what you eat.  You probably already know that you should cut down the number of calories you consume, but you shouldn't overdo it.  Cutting back on too much calories will cause your body to actually hang on to as much fat as it can and start eating away at your muscles for energy.  The result is a lower metabolism and a harder fight to lose weight.   You should also spread your day eating into several smaller meals rather than the typical breakfast, lunch, and dinner.  This will help your digestive system process your food much more efficiently. Add raw vegetables to your diet to get something that's filling without being big in calories. Chew your food slowly rather than just forking it down.  It may sound strange, but people who take time to savor their food actually ingest fewer calories than those who swallow whole, even when they are eating the exact same food.

    If you get hungry in the middle of the day and must have a snack, choose yogurt or grapes instead of pre packaged potato chips.  Lots of weight loss plans are ruined because some trainers don't count food eaten in between meals as calories consumed.

    You should also pay attention to what you drink.  Drink eight glasses of water a day to keep yourself hydrated and flush out the bad stuff.  Avoid drinking alcohol as much as possible.  Alcohol contains a great deal of empty calories that get stored as fat.

    There is no magic pill for getting slimmer.  If you take charge of your diet and exercise plan, it will happen, but only if you approach it with honesty, hard work, and knowledge.

Chris McCombs is an Orange County personal trainer with specialty in fat loss and muscle toning.  He owns a successful company Positively Fit Personal Training and he shares his valuable tips on fitness and "how to" exercise style videos on his site.