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How to lose weight. Fitness is a lifestyle.

If the last time you tried to lose weight and you did then good job. Were you successful in keeping the pounds off? If you were then ever better job, but not at the weight loss at the lifestyle changes you made. If not, you probably tried an extreme approach to improve your looks, rather than focusing on the real picture: your long-term health and lifestyle.

                We've all seen the person who lost 15 pounds in one week. Then we see how the person put it all and then some back on. We know that the person probably resorted to extreme measures like a starvation or restrictive diet and dehydrated their body, as well as slowed down their metabolism, in the process. They were too worried about results not lifestyle changes and education.

In the long run, repeated episodes of unhealthy weight-loss attempts are more likely to cause damage to your body and outweigh the health benefits of short-term weight loss. Now don't get me wrong; I am not saying that it is better to stay at an unhealthy weight. You just have to make sure that you are losing weight in a healthy way and are able to maintain that weight loss. Our bodies do not respond well to unhealthy attempts at deprivation followed by unhealthy excessive eating that gains the weight back because we feel deprived. Ultimately it throws our metabolism way out of whack.

The key message to keep in mind when it comes to losing weight in a healthy way is to take the steps necessary to make healthy decisions, to keep our metabolism humming, provide appropriate amounts of necessary nutrients and vitamins, and always ask yourself is what I’m doing maintainable for life? Following these simple steps is the best way to maintain your results.

In general, it is recommended that you not go below 1,200 calories per day (if you're an average-sized individual) so your metabolism doesn't slow down and go into a catabolic state. (Starvation mode)You always need at least 1,200 calories to be able to maintain basic cellular and metabolic functioning. If you want to be more exact, you can use the Mifflin formula to calculate your resting metabolic rate (RMR; energy needed to produce vital body functioning at rest).Just keep in mind that if you exercise or are active, you are going to be burning more than this calculated amount on a daily basis. (The RMR designates what you need to function at rest.)

It takes about a 500-calorie deficit per day to lose about 1 pound per week. If you incorporate exercise that burns an additional 500 calories per day, then you can lose 2 pounds per week. My recommendation would be to aim to lose no more than 2 pounds per week on average. "On average" takes into consideration that the initial weeks may result in greater weight loss because of the loss of retained fluids from exchanging fatty, salty foods for a healthier, more balanced diet. But overall, you should average out to about 2 pounds per week. If you are losing more than that, then you are more likely resorting to less-healthy methods of weight loss, which can hurt your metabolism and health in the long-term.

Believe it or not, people who lose weight at a slow, steady rate tend to keep the weight off longer because they are incorporating new, healthier habits instead of taking drastic measures to get the weight off. When we shift our focus from '"dieting" to "creating a healthier lifestyle," we are more likely to succeed in keeping the weight off for good.

How to lose fat and keep it off.

How fast can I lose my weight? How long will it take for me to get to my goal? Those are the 2 most often asked questions that I get. My answer is always the same “that depends on you!” I then ask them “how long do you want to maintain your results?” On average 1-3 pounds a week is healthy. The biggest loser is great for inspiration but very unrealistic, unhealthy, and not maintainable. HCG has the same drawbacks what kind of diet is going to tell you not to exercise?

                When a person starts a new diet and fitness routine they may lose a lot of weight fast at the beginning up to 7-8 pound first week. Those types of results usually happen because of the calorie change and water loss due to better healthier foods. In the beginning you will notice more of a body composition change (loser clothes) than weight loss especially if you are doing resistance training with your cardio. There lots of other factors that can play an important role besides nutrition and exercise like: gender, metabolism, genes, stress levels, hormones, and how many times you have lost 20 or more pounds.

So my question still remains “How long do you want to maintain your results?” If you said “forever” then you should be creating fitness habits and concentrating more on behavior change not just results! It is fairly easy to lose some weight but developing good decision making skills are far better than losing 5 pounds in a week. Once you change your relationship with food and learn why you eat certain foods when emotions like stress, frustration, or loneliness, overcomes you. Then will you be able to maintain your goals because you have changed your life not just exercised.      

 I'm curious about your experiences. Are you trying to lose weight or learn how to eat and create good habits, if so, how long have you been working on it?  Post a comment and tell me how long you've been trying to lose weight.

Fitness fun for the family.

Here is a great way to get the family working out together. Fitness and exercise are a way of life not just at the gym, But everywhere everyday.

Exercise is Brain Fitness too.

I tell my clients all the time how exercise has the potential to make their bodies beautiful. I also remind them that it also has the power to help them create a beautiful mind.
To young, middle, and golden-agers concerned their memory may be slipping with advancing years, knowing exercise preserves and enhances the parts of the brain associated with memory, balance, recall and learning is likely to be more motivating than the promise of sculpted abs and toned legs. Even younger clients are encouraged when they find out exercise helps, among other things, sharpen focus, boost mood and dial down stress levels—exactly the skills they need to get ahead in their careers. Best of all, these benefits appear to be true whether you put someone through the paces of a hardcore circuit workout, teach them to balance, or play a movement game.
Exercise fuels the brain instantly. When someone is huffing and puffing, they are sending more generous amounts of oxygen and glucose into the brain compared to the time they spend sitting at their desk staring at a computer screen or watching T.V. Think of glucose as the brain's main fuel source, like gas in a car, and oxygen as the means to spark that fuel into energy. In one study performed by researchers at the University of Illinois, just one 30-minute treadmill session—and only 20 minutes for children—improved cognition by 5 percent to 10 percent. Cognition processes are part of the so-called “executive functions” that occur in the frontal lobes of the brain. They’re associated with how quickly you perform mental tasks such as decision making, flexible thinking and problem solving.
Although the effects like increased metabolism and endorphins from a single exercise bout seem only to last a few hours, it’s easy to see how even a short-term mind lift could be useful. I suggest that you hit the treadmill shortly before an important presentation or interview. Or if you can’t find the solution to a sticky problem at work or home, the answer might pop into your while running around the block.
Along with reshaping muscles, and dropping body fat, exercise can also reshape the brain over time. Just as you build muscle, consistent exercise appears to be one of the best ways to trigger “neurogenesis,” the growth of new brain cells, something that, until recently, wasn’t thought possible in the adult brain. Scientists used to believe that somewhere around the late teens, your mental organ stopped generating new cells and from that point on, you could only shed them and multitask with the ones we had left.
Form and focus are very important in exercise you do not have to go 100 miles an hour pay attention to your muscles. Teach them to move the way you want them to. When working out you are training your body to move in ways that you move every day. Think of a piano player how he trained his hands and fingers to move and play the music. So do you have to train your body and mind.
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