lose weight or lose fat

If exercise alone is difficult then a balanced regime of exercise and reduced calorie intake – bearing in mind the maxim ‘little and often’ – is a good way to approach losing weight. It is generally believed that eating three smaller regular meals, with morning and afternoon snacks in between, is the best way to lose weight. Regular eating maintains a balanced sugar level in the blood, preventing hunger and helps us to avoid overeating. This has the effect of speeding up the metabolic rate so your body breaks food down more quickly to turn it into energy. “Ideally, eat something small (even a piece of fruit) every 3 hours (women) or every 5 hours (men)” (Collins, 2005). Another timeless way to lose weight – and one that will save you money – is to increase your daily intake of water. This is important as dehydration can mean that you don’t reap the full benefits of your efforts to lose weight.

Enough water is considered to be at least two litres a day (Biggs, 2006). If you don‘t drink enough then your metabolism will shut down first causing your weight loss to slow right down; your digestion will suffer; and you might experience ‘fake hunger’ symptoms (Biggs 2006) . It is important to remember that some people lose weight more easily than others because of their body’s ability to burn fat. One of the most effective ways to burn fat is through cardio-vascular exercise which increases the heart rate sufficiently – for example, aerobics or running. This form of exercise is more effective than, say for example, weight lifting or light walking, which are good muscle-toning activities helping to reduce the appearance of fat. However, if you simply don’t have time to go to an aerobics class or the space in your own home, then other forms of exercise are still effective. Jon Shepherd, from Ultra-FIT magazine, explains: “You won’t burn so many calories weight training, but the potential effect it will have on your body composition and metabolic rate are significant. Muscle is the most metabolically active part of your body, burning up to three times as many calories as any other tissue type. Weights (and other forms of resistance training, like circuits) promote the development of lean muscle, boosting your fat burning potential” Source: (http://www.concept2.co.uk/weightloss/chewing_the_fat.php#2)

Fitness activities and calorie burningActivity calories/hour Aerobics high intensity 520 Rowing – slow 400 Weight training 270-450 Swimming for fitness 630 Treadmill running (3.8min/km) 1000 Treadmill running (5.6 min/km) 750 Source: (http://www.concept2.co.uk/weightloss/chewing_the_fat.php#2)

The above figures are based on a 65kg individual. If you weighed more then additional calories will be expended, fewer if you weigh less. The table illustrates the differences in calorie reduction between various activities. It is important to find the right kind of exercise to suit you. For most people, walking is the easiest and most effective form of exercise. Ann Bolger, M.D., a spokeswoman for the American Heart Association (AHA) says, ‘exercising is like taking the pennies from under the couch cushions and putting them into your piggybank,’ in that every little bit counts.’ (Meadows 2003: 18). There are many small ways of increasing the amount of walking in your day. For example, if you have a dog, or someone in your family or a friend has a dog, then try to find the time each day to take it for a brisk half-hour walk. If you’re lucky to live a mile or so away from work then get up a bit earlier and walk instead of catching the bus. Even parking a bit further away when you go shopping can make a difference.

So this is all about what to do outside the home. But what about when you come back from a day at work and you want to relax? You can contribute to your efforts to lose weight by the way you cook: using unsaturated vegetable oils, and oils such as corn, olive, or soyabean makes a significant difference to your fat intake. Snacks too can be swapped for healthier, lower fat options such as sesame snaps; Ryvita, or a piece of fruit. (Meadows 2003: 18). Many of us like to relax with a glass of wine in front of the TV – but there are other more weight-loss-effective ways of relaxation. Try substituting your daily glass of wine (110 calories) or half bottle (250 calories) for a session of meditative yoga. In this way you can reduce calorie intake, and exercise and relax all at the same time, and it doesn’t cost you a penny. “Yoga also offers psychological benefits. As Baxter Bell, a graduate of Piedmont Yoga Studio’s Advanced Studies Program, says: Weight gain often brings with it a great deal of harsh self-judgment. Through yoga, we can counteract this by creating a safe, positive environment to reconnect with our bodies and quiet the counterproductive messages that often arise in our minds. (http://www.yogajournal.com).

If the traditional more-exercise-less-calories method doesn’t work then look into alternative ways to lose weight. There are little exercises and tips that can take all of 15 minutes of your day – such as the ancient Chinese system of exercise called Chi Kung. A specific series of movements called the Swimming Dragon is renowned for its effectiveness in helping to lose weight. Through a series of simple movements, the Swimming Dragon works to stimulate the correct flow of chi, or vital energy, through the meridians (energy pathways) of the body. The exercise massages all the internal organs and helps to normalise hormone secretions. By practising the exercise for 15 minutes once or twice a day, it is claimed that your body will begin to naturally break down unwanted fatty tissue. (Alexander, J, 1996: 31)Lastly, weight loss is something to be achieved over time: take it a step at a time and don’t expect too much. Most importantly, losing weight should be something that fits comfortably into the rest of your life and something that you enjoy.

If your stomach is sensitive to certain foods you’ll need to cut them out of your diet. And don’t forget that fatty and sugary foods don’t give any help in keeping your gut health balanced either. But often it’s difficult to eat the healthy foods full of fiber and nutrition. This is why a stomach and intestinal cleanse can be important. You can rid your digestive tract of harmful buildups.

Plexus Bio Cleanse is available in a capsule form, and can be taken as part of a body cleanse to help you to maintain optimum body health. While there are many other body cleanses on the market today, the Plexus brand has made a better product.

There are many reasons for helping to maintain or restore optimum gut health. A good cleanse may make you feel healthier, and have less pain or gas after eating. Some people may try the Bio Cleanse as part of a weight loss regimen. Others may take it to begin a healthier lifestyle.

Just like with building up plaque on your teeth, you can build up a mucoid plaque throughout your intestines. This is composed of food debris, feces, and mucous that collects together and accumulates in the cracks and fissures of your intestines. It can built up over time and cause health problems.

You may have heard how some people’s bowels plug up so badly that they need surgery to have the waste products removed. It’s a gross thought that constipation can truly cause health issues.

Fiber is contained within fruits, vegetables and grain products, and aids in the digestion of food, and the easy passing of stools. But let’s be honest, how many people actually eat enough fiber in their diets?

There is a fact that if you eat more fiber, digestion happens faster. Your intestines will only retain up to three days of food, whereas if you only ate fats and carbs during the week, your intestines will retain that for up to seven days. Does this sound gross?

Where Plexus Bio Cleanse comes to be helpful is that it can clear your digestive track of this build up. As this waste builds up in your intestine, it can become toxic over time and slow down your metabolism. A healthy metabolism is one that moves faster, and aids in faster digestion of food.

Plexus Bio Cleanse contains a formulated magnesium compound that enhances oxygen in the body (magnesium increases oxygen delivery to muscles), and also contains Vitamin C, and bioflavonoids.

Plexus Bio Cleanse is easy to take. You take it before bedtime, and then you’ll see the effects in the morning. In a week’s time your body will start to feel lighter, and you’ll feel healthier, and more energized!