The very first and most important step into developing a six pack would be to lose weight. The rationale behind the weight reduction is that abdominal muscle tissues won’t show unless the perfect muscle to fat ratio is reached.

The two most successful forms of physical exercise for losing weight are weight lifting and cardio exercises.

Weight Lifting: Lifting weights will result in a decrease inside the development of fat by the body.

Lifting weights will result in an improve in muscle; the far more muscle a body has the far more energy it really is capable of burning.

Added energy inside the body is consequently stored as fat; for this reason, building additional muscle inside the body will ensure that this additional energy is utilized and prevented from turning to fat.

Essentially the most successful muscles to function on are larger muscles groups like thighs, hamstrings, back along with the chest; as these are larger muscles they will consequently burn larger quantity of energy in order to sustain themselves.

Cardio exercises: One of the most typical and popular forms of physical exercise, cardio is actually a wonderful approach to lose weight as it really is capable of utilizing fat stores for energy and stopping excess energy form being stored as fat.

By the continuation of movement in an extended time period, your body is able to use glucose stores for energy, after which moving on to utilize fat stores for energy.

Suitable cardio exercises contain operating, power walking, swimming, cycling, basketball, soccer, tennis or any other physical exercise or sport that involves continuous movement for an extended time period.

When exercising, it really is crucial to don’t forget to set realistic expectations and to not be too hard on yourself during physical exercise. Refraining from performing so will ensure you’ve a higher opportunity of enjoying the physical exercise and will avoid you from becoming disheartened and discontinuing the physical exercise.

When losing weight to develop a six pack, many individuals is going to be aiming to develop and strengthen your muscular tissues simultaneously. This may have the opposite impact on weight as muscle is denser than fat and weighs far more, therefore this improve in muscle will negate the loss of weight via a decrease in fat.

In most cases, a person’s weight will increase rather than decrease. This is not something to be worried about. Instead of weighing yourself constantly to know your progress, you should try checking on your clothes. A decrease in fat should leave your clothes feeling a little loose.

The impact which music can have on workout efficiency has been the subject of a large number of different academic and medical studies and trials. In 2010, a scientific study was carried out at Liverpool John Moores University in the UK which looked at the effect listening to music could gave on workout efficiency and perceived enjoyment.

They used a “workout mix” of songs and varied the tempo to see if this had any impact on the workout effectiveness of a group of 12 male students. They found that when the tempo was higher, workout effectiveness was also higher – and the subjects also felt that their workout was more enjoyable. It’s good to know that the UK taxpayer’s money is being well spent.

If you wish to increase the efficiency of your walking workout, there are any number of sources of information available. Nike has its own blog dedicated to music to workout to. You can buy special workout music CDs on Amazon – you will even find workout play lists on iTunes.

Some of these get very scientific. You can select a playlist that begins with a fairly sedate number of bpm (beats per minute), and which then gets faster as you warm up before reverting to a lower bpm towards the end of your workout as you enter the cool down stage.

At the end of the day, there’s no need to get too scientific or to over analyse the situation (assuming that you’re not a professional athlete or trainee Olympian that is). Whether or not you get the right number of beats per minute correct is pretty much immaterial. As you walk along with your favorite tunes playing in your ears, the time and the miles will pass much more quickly.

Something up tempo might help if you wanted to walk a little faster. Of course, if you would prefer to take it a bit easier and listen to something soothing and relaxing, then that’s great as well. The main thing is to pick tracks which you like and which will help to make your workout session enjoyable for you.

One small piece of advice – don’t set the volume so high that you are unable to hear traffic noise and aural warnings if you tend to walk in areas of heavy traffic. Do enjoy your walking workout program- it’s one of the best exercises to lose weight that you can do.

That may be why you will often hear people asking “how many miles do I have to walk to burn off X calories?” – or some variation. It’s a perfectly valid question, but it does completely disregard one of the most important factors about walking to lose weight.

The great thing about walking for weight loss – or any other method of light exercise for that matter – is that, if it is performed on a regular and consistent basis, it will actually raise your metabolism. In simple terms – your rate of burning calories throughout the whole day will go up.

Whilst you are engaged in exercise activity, you will burn some calories. That is great of course – but what’s more, you are going to use up calories more rapidly throughout the day, not just when you’re actually taking exercise. Listening to the radio, reading a magazine, doing household chores – even when you’re sound asleep – you will use calories faster.

The key thing to remember, if you wish to achieve this higher calorie consumption rate, is to take your exercise on a regular and consistent basis. Walking is an activity that you will perform, to some degree, almost every single day. However, you should do a little extra at least three times a week if you want to boost your metabolism. A thirty minute, fairly brisk, walk should do the trick.

If you can manage more, then that’s great – but what’s really important is to be consistent and regular with your walking exercise program. Low intensity, low impact, low injury risk exercise is, for the vast majority of people, a much better option than sporadic bursts of high intensity physical activity.

Walking is one of the very best exercises to lose weight that you can adopt. You will, in addition to weight loss, see many other health benefits. Many people may find that, going for a walk is more beneficial, more sustainable, less likely to result in injury and more enjoyable than “going for the burn”.

Before you tackle any brand new eating plan, you should initially consult with a medical expert. Let her or him know what you’re considering trying to ensure that every one of the prospective pitfalls and negative effects may be explained to you. You can find out information on the internet also, however sometimes this can come to be a lot more puzzling because you will go through such different reviews associated with a certain system or approach.

The hCG diet mentioned here is becoming very well liked and its a good example of a diet plan that you ought to find out more about since it does incorporate getting a hormone directly into the body in either an injection form or drops beneath your tongue. When you have any identified medical ailments, you’ll certainly want to confer with your physician about this since it also incorporates a stage of drastic caloric reduction.

There are hazards to a lot of things in everyday life and diets probably should not really end up being one of them. In the event that you do find yourself concerned about a particular eating plan, possibly the best thing to do to be able to lose fat is always to simply increase your exercising and eat smart food items and treats. It has proved helpful for many of us and you may feel comfortable knowing that you are doing healthy and balanced things for your body.

Let me show you how to lose belly fat in 1 week. And if you stick with it in the weeks after, you will notice results, guaranteed. You must prepare yourself to work hard physically and emotionally. The only real way to learn how to lose belly fat in 1 week is using accurate nutrition and the right kind of fitness.

Im sure you have heard about all the magic pills and Hollywood crash diets, but every single one of them are very unhealthy and the weight you lose will always come back. Good nutrition and high intensity fitness workouts need to be used together. They are 2 sides of the same coin.

NUTRITION – How to lose belly fat in 1 week

There really is no need to count calories or cut out carbs. Do not starve yourself by eating less or skippin meals. Research has proven that this does not work. All it does is make your metabolism go into starvation mode and it stops its normal functions.

The only real hidden secret is that you need to eat clean. What this means is that you need to stay away from foods that are made or processed from chemicals. Stay away from preservatives, high fructose corn syrup, partially hydrogenated oils, and sugar substitutes.

Pretty much all the packaged foods include these chemicals. Just look at the label and you will see it for yourself. All these chemicals will put your metabolic system in a twin spin and mess up its normal process.

So, what foods can you eat? I eat all kinds of awesome foods and use regular recipes. Some of my best foods are steak and sweet potato with butter and cinnamon, chicken burritos, and fish with rice and steamed vegetable. The list really is not very limited.

FITNESS – How to lose belly fat in 1 week

Fitness is the (2 nd|second} influence in how to lose belly fat in 1 week. You need to make sure that you do the appropriate workouts. Doing the typical boring moderate intensity routines will not do you any good. You need to do quicker workouts that last from 10 to 20 minutes long and at really high intensity. This means giving it all that you have.

Here are two examples of very effective body weight workouts that only utilize your own body movements.

Workout #1 – Do a maximum number of rounds of these as you can in (15|12) minutes.

15 Sit ups
10 Push-ups
5 Chair Dips

Workout #2 – Do 3 rounds as fast as you can

400 Meter run
10 Push-ups
20 Squats

Now, this is an awesome beginning with how to lose belly fat in 1 week. Now go get moving and get motivated to be as healthy as you possibly can.

Do you want even more information to help you lose belly fat? Check out my Free video that offers real advice to help you Burn Belly Fat at http://www.how-to-lose-your-belly-fat.com. You have nothing to lose except your belly!

If you fall into any of those categories then it’s probably worth considering that you don’t need to embark upon an exercise regime appropriate to a professional athlete in order to get health benefits and to lose weight. For many people, getting fit conjures up images of numerous trips to the gym each week, all of which involve getting hot sweaty and out of breath. It does sound like a lot of time and effort is needed – which might be why a lot of people avoid it, thereby missing out on the available health benefits.

You can just as easily choose a low intensity, low impact workout technique which will provide you with a whole host of potential health benefits, raise your energy levels and help you to lose weight. Should you wish to graduate to a higher intensity exercise form later then that’s great – but only if you want to.

Walking is, for a great many people, the ideal exercise format. It’s suitable for all ages, doesn’t need any special training or equipment and can be slotted into your day whenever it’s most convenient for you . It would be easy to dismiss walking as a way of taking exercise – but the health benefits read like a publicity campaign for some new wonder drug.

Walking can help to reduce the risk of heart disease and stroke. It can help to bring your cholesterol level down. It improves the efficiency of both the heart and lungs. It helps to build both bone density and muscle tone. It can help to combat anxiety and depression. You will have more energy and feel less tired during the day. It can lower the probability of contracting certain forms of cancer. Research carried out in the UK suggests that walking just miles each week can help to fight off senile dementia. On a more mundane, but nevertheless desirable level, walking can certainly help you to lose weight and get in shape.

It’s a very impressive list of potential benefits. Taking Your walking exercise on a regular and consistent basis is the key to success. According to health and fitness professionals, taking 10,000 steps a day is what’s required in order to achieve all the health benefits of walking. That’s equivalent to somewhere between four and a half and five miles for the average person. It certainly sounds like a long way – but it’s probably easier to achieve than you might imagine.

Don’t forget that the 10,000 step target is total steps each day – it includes all the walking that you normally do anyway. Don’t think that you have to achieve this in one go. You can build up gradually from your normal number of daily steps. Someone who commute by car, bus or rail, and who has a sedentary office job, may well have a step count as low as 2,000 steps each day. A cheap pedometer will allow you to establish how many steps you take each day. Knowing what your daily step count is will help to keep you motivated. If you find that it motivates you more, modern digital pedometers can usually display your results either in terms of total distance covered or the total number of calories used up.

There are any number of ways to increase the amount that you walk each day. If you commute by bus, get off one or two stops before your destination and finish your journey on foot. Use the stairs instead of taking the elevator. When you’re talking on your mobile, walk around. Instead of sitting in front of your computer, go for a short ten or ffifteen minute walk at lunch time. When you do use your car, park it in a corner of the parking lot so that you to walk nore to reach the entrance. It quickly adds up.

And there’s absolutely no need for walking to be tedious. Make walking more sociable by doing it in the company of family and friends. Set your route so that it takes in local points of interest. Get yourself an mp3 player so that you can listen to your favourite music as you walk along. The time and the miles will simply fly by.

Make the most of recent advances in fitness footwear technology by wearing a pair of toning shoes. Skechers Shape Ups and Fit Flops sandals are just a couple of examples of this new style of exercise shoe which incorporates a specially shaped sole which makes the muscles in your lower body do a little extra work whilst walking. When you’re just starting off, any pair of comfortable shoes should be sufficient though.

If you have any medical conditions, if you are over forty years of age, or if you just haven’t exercised for a while, then it would be a good idea to seek your Doctor’s advice before you commence any new exercise regime. In comparison with other exercise modes, walking has a very low risk of injury associated with it. Be sensible and start off slowly, building up only when you feel comfortable to do so. Little and often is very good advice. Walk just a little further and a little more often on a regular and consistent basis and you’ll be pleasantly surprised at how quickly you can both see and feel the benefits.

What a Back Injury in 2003 Taught Me

I learned the secret of how to lose body fat when I hurt my back in 2003. Up until then I had been a workout junkie. Once I got hurt, I could barely walk, let alone jog or lift weights. I had always been a die-hard workout fanatic and was unable to exercise for the first time in 15 years. No injury happens conveniently, but this one was really poorly timed. I was all set to take a week’s vacation in Mexico with several other friends. We were going to rent a gorgeous villa right on the beach at one of the Gulf of Mexico’s hottest resorts. I only had 5 months to try and get myself in shape and ready for the trip.

How to Lose Body Fat through Diet, Not Working Out

I felt I had about ten pounds of body fat I should drop to stay healthy, but I couldn’t work out at all in any way. So I had to look to my diet. I had to count calories and watch what I ate. I was pretty sure I was going to fail miserably and gain even more weight while I was laid up with my back injury. My old fitness plan called for spending a lot of time on the treadmill getting my body ready for the summer. I am great at getting lean through cardio and have never done this with diet alone.

However, I was able to get down to 8% body fat in just 3 months using diet alone.

Losing body fat is one thing, but losing body fat when you are already pretty lean is tricky. Especially with diet alone and no exercise? So how did I accomplish this? I drank a protein shake for breakfast, one for lunch, and then a salad with chicken and rice vinegar dressing for dinner. It was a bland way to eat, but it worked well. I allowed myself a Fuji Apple for desert if I was still hungry, but not every single night.

How To lose Body Fat Through Calorie Counting, Not Exercise

The biggest thing I learned by going through this experience is that you can create a really large calorie deficit through diet alone. If my daily maintenance calorie level is 2,000, I can simply eat 1,200 and create a massive 800 calorie deficit. It takes a lot of exercise to burn 800 calories per day! I am just using this figure as an example, you don’t need to put yourself through such a big deficit.

Obviously Exercise Will Help When Maintaining Muscle

The only negative part of cutting calories to lose body fat is that it is hard to keep all of your muscle mass, though the lean protein will help. To be honest you won’t wither away, but you will lose a little muscle if you don’t train at least a little while following a strict diet. My story is an extreme example of how to lose body fat without spending hours working out, but it taught me that you can stay lean and trim just through diet and keep your muscle mass with light exercise, not hours in the gym.

Muscle growth is important as it helps sustain the body’s framework. With protein shakes, body builders get to have enough protein they need to build strong muscles and tissues. This also goes well to those who want to lose some pounds. Studies show that one gram of protein should be taken for every pound of the body’s weight. However, many people find it not feasible for them because so many things they have to do. In this case, protein shakes will not be an issue because it they are very easy to prepare.

With the growing demand for protein shakes, there are now many options to choose from. This becomes a hassle for consumers now. But with those choices, popular among them are whey, casein and egg protein shakes. Whey protein shakes are effective immune system boosters. It also helps strengthens and builds muscles. Casein protein shakes also do the same. In fact, they can build muscles faster than whey protein shakes can do as they are more absorbed quickly by the body. As for egg protein shakes, they are suggested to those who want to be slim. They contain less fats, cholesterol and sugars which aids in losing weight.

Protein shakes can be taken depending on people’s lifestyle. For those who go to the gym often, it is best to take them before and after working out. Protein shakes rebuilds damaged muscles which are affected during the workout. Before and after bedtime is also a good option because it supplies the protein lost in the body during sleeping, which is around six to eight hours of no food. Matching protein shakes with your regular meal is also a good idea. Not only can you enjoy your favorite food, but you can also enjoy a healthy protein shake at the same time.

You can make protein shakes using natural ingredients or using protein powder. But then, it is important not to substitute food with protein shakes. They would not suffice the nutrients the body need to do its functions well. This is also to prevent health hazards. Remember that a healthy body is priceless so it is best to consider what the experts say and not rely on supplements alone.

Some additions and improvements have been made on some of these machines that enable them to give the individual complete workout including the cardiovascular muscles. Some of these additions are like the rebounder that is found in machines such as the pilates reformer. With this kind of free rebounder you do not require an array of machines in order for you to get a complete workout.

The importance of stamina in pilates machines can not be underestimated. When it comes to working with such upgraded machines that give you extra resistance and impact that leads to a better workout. These machines allow  individual to exercise with low impact cardio without straining the bones and joints. This is particularly important for individuals who have weak bones and joints. With the new stamina pilates machine there is no straining and you exercise with much ease compared to before.

Another benefit of such machines is that some are able to reach the targeted heart rate with increased efficiency. The rebounder on the pilates machine makes it feel as though the individual is running on a treadmill. This feature is easy on your joints and hastens the rate at which you reach your set heart rate target and also helps you maintain it.  Recent studies have shown that these machines are actually better than a treadmill when it comes to cardio exercises.

These pilates machine have the added advantage of offering strength training and cardio in one package. This eliminates the need for several fitness equipments and long hours of workouts.

Losing weight quickly is one of the most common goals of people who are obese or overweight. Your physical appearance greatly affects how people will view, interact and treat you as a person. Being overweight can cause depression and numerous health problems so it is highly advised by health professionals to lose weight now. If you will be able to attain an effective weight loss you will observe the many changes that will take place in your life. You will eventually have more confidence than before and it would be easier for you to interact with other people.

To help you, here are some weight loss tips that can help you lose 20 pounds fast:

A. Have a weight loss plan

What are you goals? How much weight do you want to lose in a certain amount of time? What kind of weight loss method will you use? How will you start your weight loss plan? For how long will your weight loss plan go?

These guide questions will help you formulate an effective weight loss plan that will help you lose 20 pounds in no time. You have to make realistic goals that you could easily stick to.

B. Make a journal

In order to keep track of your weight loss journey, it is recommended to have a weight loss journal wherein you could put your daily calorie intake and the amount of calories you’ve lost depending on the type of physical exercises you are doing. This will serve as an evaluation tool to determine your progress and to know whether your weight loss methods are working effectively.

C. Enhance your body’s metabolism

Having a high metabolism is very important to weight loss. If you have a slow metabolism it would be difficult to lose weight since your body will tend to store fats rather than burn them. For you to enhance your metabolism you will need to have a regular exercise. Examples of effective weight loss exercises include jogging and brisk walking for at least 20 minutes. If you don’t have enough knowledge on the right exercise for you, you might want to consult a fitness instructor.

D. Drink an adequate amount of water everyday

Water will help you rehydrate your body after doing physical exercises. One of the best benefits of water with regards to weight loss is that it helps in making you feel full thus it can suppress your appetite.

These weight loss tips do not only help you lose 20 pounds in no time, they could also make you more aware of your health. To further have an effective weight loss, turn these weight loss tips into a habit. If you have friends, relatives and loved ones.

1. Citrus fruits

Citrus fruits are important for the regeneration of some systems of the body and are involved in the proper functioning of the immune system. Vitamin C also helps eliminate toxins from the body. Whether you want to lose a few pounds or if you want to have more energy, citrus fruits are a solution in both cases. The smell of lemon drops susceptibility to stress and headaches.

Recipes:

1. Press 3 lemons and mix the squeezed juice with one liter of water, add 2 tablespoons of honey. Drink a glass of 200 ml every morning on an empty stomach.

2. Cut 3 lemons and one orange into slices and put them to boil in half a liter of water. After 10-15 minutes of boiling add 2 tablespoons of honey and let them on the fire for 3-5 minutes. Filter the composition and drink 3 cups every day, one before each meal.

3. Cut 3 lemons and 2 red grapefruits into thin slices and boil them for 10-15 minutes in a half liter of water. Add 3 tablespoons of honey and let it boil for 5 minutes. Drink 3 cups a day, a glass before each meal.

2. Cabbage

Cabbage is a vegetable with a very low caloric value, 3.5 ounces has about 25 calories. It is not only a food that can burn fat but it is also a recommended remedy for many conditions. The consumption of this food is recommended for anemia, and deficiencies of bones, hair and nails. Also, raw cabbage juice is used in treatment of stomach and intestinal worms, and chronic constipation.

There are various types of foods that help you to accomplish that, some of which are lean meats, fruits and vegetables, especially citrus fruits, and some various spices which can help make bland tasting stuff much better. If a drink contains caffeine, it can help in burning off fat, but you have to look at other ingredients in the caffeine though. You won’t have to just eat the same things all day, since many foods can help you to burn off the fat. By combining these foods, your entire meal can be fat burning goodness, but although it’s helpful, it won’t help you lose weight in a week.

If you want a nice, balanced, fat burning meal, then take a lean meat protein, and combine it with a vegetable that is either starchy or green, such as broccoli and cauliflower. Combining these things can be a great meal for you and your body. By adding a low calorie starch, such as oats or even sweet potatoes, you can round out your meal. Sure, eating just one of these foods in a meal is great, but you’ll get the maximum effect when combining them.

There are a lot of choices for fat burning foods, so when shopping at the store, stay along the outsides and you’ll get the freshest, and leanest foods to help you with your diet and exercise plan.

1. Eat healthy food. By eating healthy food in essence you achieve two things, health and weight loss. Healthy food is those items that are low in fat, do not contain processed sugars and were not developed using chemicals. This kind of food has fewer calories than processed and full fat foods and it also beneficial for the health.

2. Exercise. Exercise has more benefits to offer to your health than to your weight loss efforts. People who exercise regularly enjoy a better quality of life, they help their metabolism and it is easier for them to lose weight and also maintain their ‘normal’ weight.

3. Water. Our body is full of water and for proper functioning of all body organs and functions we need to provide our body a lot of water on a daily basis. Many experts suggest that the ideal quantity is 6-8 glasses per day. You do not have to count how much water you drink, just make sure that you always have with you a bottle of fresh water. If you follow this tip for a few weeks then it will become a habit and will be very easier to drink water during the day.

4. Sleep. Our body needs to rest, this is in our nature. Various studies proved that people who sleep at least 7-8 hours per day they have less chance to become overweight than people who sleep rest.

5. Eat fruits and fresh vegetables. Items in these food groups are full of vitamins, essential nutrients and fiber. By eating a couple of fresh fruits per day you provide your body with the necessary vitamins and you also control your appetite. Fiber can keep you full for longer time and you will end up eating less food which means fewer calories.

The best way to get weight loss help is by following healthy weight loss tips. If you manage to follow the above 5 tips then you will be able to enjoy your life better in a healthier manner. It is not very hard to achieve and once you get used to this lifestyle you will feel great and you will also see those extra pounds go away.

The same applies with your health and fitness. To continue progressing and getting fitter faster stronger you should constantly be aiming for new goals and reach new heights. This will keep you interested in your training and stop you from losing interest or becoming complacent.

The first thing you need to do is to work out what you want to achieve long term. This needs to be a quantifiable goal ie. you need to be able to measure it. Perhaps you want to lose 10 kgs or gain 10kgs. Now we need to set a time limit on it. Let’s go with weight loss.

It’s reasonable to lose 1 kg per week for up to 12 weeks with strict training and diet. 1kg is small enough that the weight loss should be mostly fat and minimum muscle. So assuming that you are seriously overweight we should be able to lost 1 kg per week for 10 weeks to lose 10 kgs.

So once per week jump on the scales and check your weight. I would only get worried if you don’t drop weight two weeks in a row. Your option then is to lower your calorie intake or increase your calorie expenditure. So either eat a little less or exercise more. However, I digress.

It can be very difficult to achieve this by yourself. This is when a personal trainer comes in handy. They will push you to reach your goals and make sure that you are staying on the right track.

The author Kyle Wood provides expert personal training Melbourne.

Another way for losing weight is having an eating pattern that alternates with exercises. This may be prescribed by a doctor depending on your metabolism. This will require months of commitment before seeing any results. In this article we will talk about how to lose weight in 10 days.

Most people have problems with their body mass and this is mainly due to an inefficient lifestyle. Correcting your lifestyle will help you lose weight easier and faster.

Some of the tips to follow in order to lose weight in 10 days are:

1. You need to get into the habit of exercise. Try moderate exercises using a treadmill, an elliptic trainer, going at gym, running or just making abdomens in your own home. A good way to start is to exercise at least three times a week for 20 minutes.
2. You must drink enough water. You can calculate the amount of water your body needs by doing the following simple calculation. Weight (in pounds) / 2. The result is the amount of ounces of water you have to drink each day.
3. You must stay away from junk and fast food. Your meals should include fish, fresh food like fruits, veggies and grains.
4. Sleep well. A good night sleep is essential for a healthy body and it also helps you lose weight. During sleep the body repairs itself and accumulates the energy you need. You should sleep between 7-8 hours per day. More or less than this can make you feel tired and you may have a lack of focus.

These are the most important steps for losing weight and for a healthy body.

For faster results in just 10 days you can also look into other ways of losing weight. These ways include liposuction and other means like weight loss pills. Liposuction is a risky procedure that might include pain, bruises and swelling after the surgery (in some cases). After the surgery you may need up to 10 days for recovery. In order to be eligible for the surgery in the first place you must not have any other health problems like high or low blood pressure or any kind of heart diseases.

Weight loss pills. Most of them attempt to decrease your appetite and help you eat less, and thus, lose weight. Some weight loss pills will block the organism from the absorption of fat and this will eventually help you maintain your weight. Other pills aim at reducing the size of your stomach which will make you eat less.

Nevertheless the best way to lose weight is the healthy way. For best results do not rush into chemical diets or pills but follow a healthy diet mixed with physical activity and exercise.

Firstly, the human body is not programmed to burn excess energy, it is programmed to store it. Secondly, it is much easier to overeat than it is to undereat. Finally, if you have carried excess body fat for some time, it takes time to burn it off again, time many of us are not as keen to donate to the process as our bodies need us to.

If you are ready to commit to weight loss, answer the following questions to make sure your diet, body and mind are all on the same page.

HOW COMMITTED ARE YOU?
People’s definitions of commitment vary widely. For some, a trip to the gym three times a week represents the ultimate level of commitment, while for others, commitment is training at the highest level every day for an hour-and-a-half.

The truth is that neither of these examples is relevant to anyone but the person setting it. The level of commitment required for fat loss will differ considerably between individuals as each of us has a different body type, genetic background, level of fitness and long-term goal.

For some, it will mean weight training each week in addition to high-intensity sessions with a trainer; while for others, two or three aerobics classes will be adequate. If you are serious about losing body fat for good, do whatever it takes for you to achieve your goals as an individual.

WHAT DO YOU REALLY EAT?
Try writing down all the extra food that slips in during the day and you may well have the answer as to why you are not losing weight. Cakes at work for office celebrations, the office biscuit tin, lollies at night, picking before dinner and energy dense snack foods such as 97 per cent fat free muesli bars and sugar loaded drinks are the most common culprits.

Write down everything you put into your mouth for just one or two days and you will see how easy it is to identify the extras so you can work towards eliminating them.

IS YOUR DIET BALANCED?
The less weight you have to lose, the more precise the balance needs to be between the quantities of protein, carbohydrate and fat you are eating. A simple thing such as having too much carbohydrate in the morning or too little fat can prevent fat loss. The best way to identify your nutrient balance is to have a nutrient analysis completed by a professional.

Generally speaking, a good balance for fat loss is 40 per cent energy from carbohydrates, 30 per cent from protein, and 30 per cent from good fats. This regime is more sustainable than strict plans such as the Atkins diet (10 per cent carbohydrate, 50 per cent fat, and 30 to 40 per cent protein).

WHAT TIME DO YOU EAT?
The ability to burn fat depends on what different fuels the body has available to it. Within a mixed meal of carbohydrate, protein and fat the body will always utilise the carbohydrate before the fat. This is merely an evolutionary adaptation for humans to store extra fat for times of famine.

What this means in terms of fat loss, even if you eat a very low fat, nutritionally balanced diet, is that if you eat the bulk of your kilojoules in the second half of the day, you are unlikely to burn body fat.

This is because the body will spend its time digesting the carbohydrate and protein content of your food and is unlikely to get to the fat stores before you eat again the next day.

For this reason, a key step in fat loss is to shift your food intake forward. Aim for a carbohydrate and protein breakfast, morning tea and lunch, and then taper off the carbs and stick to meat and vegetables for dinner.

Rewarding yourself with chocolates, biscuits or lollies late at night is not a good idea as it is likely to prevent fat stores being broken down.

HAVE YOU HAD YOUR HORMONES CHECKED?
Medically, there are not many conditions that directly impact on weight status, but insulin resistance is one of them.

Insulin resistance is a state in which the body has trouble processing carbohydrate-based foods because the hormone secreted by the body to break these foods down, insulin, is not working properly.

Symptoms of insulin resistance include an inability to lose body fat despite following a strict diet and exercise program, skin pigmentation, fatigue, bloating and a family history of infertility or type 2 diabetes. Talk to your GP if you have any of these symptoms and are having a significant amount of trouble losing body fat.