4 Cornerstones of Weight Loss and Body Shaping

4 Cornerstones of Weight Loss and Body Shaping

Obesity rate in US has reached more than 30%. This means that 3 out of 10 people have reached the medical condition where excess fat has accumulated to the extent that it has adverse effect on health. Obesity reduces life expectancy and causes many health issues. Most common ones are heart diseases, stroke or type 2 diabetes. Usual obesity causes are excessive calorie intake and lack of physical activity. There are also some other causes like genetic susceptibility, genes or other medical and psychiatric disorders. If you don't belong to the latter groups of population, and I would advise a visit to a doctor for confirmation, you definitely have no excuse for you current condition.

If you are okay with how you look and how you feel than I am surprised that you've read this far. But if you want to make some real changes in your life then I have a good news for you. Loosing weight and getting body in better shape is no rocket science. There are some really simple rules that you can use right now and start shedding off pounds in the next few minutes. I will start with some simple ones.

Water

Water is essential nutrient of life and has many benefits for your organism. Over 50% of your body consists of water and it has many benefits for your health. The first step in reducing your weight is to start drinking lots of water and avoiding any kind of sweetened beverages like soda or juice. They have many calories but no nutritional value. 12 ounces of juice has approximately 180 calories. You would have to walk at least for 30 minutes to spend this amount of calories. Drinking cold water even helps to burn calories because body has to warm up the water before it can digest it. By drinking 8 glasses of cold water per day you additionally spend 65-70 calories.

Walk

Walking is really not that hard to do. You can walk anywhere and anytime. Anyone can do it and you do not need special clothes or equipment. You can walk to your local grocery store or to your job. If your job is to far away you can shorten your commute trip by one stop and walk your way to the job for that one stop. Use stairs rather than elevator. Walking for one hour per day at a moderate pace takes 230 calories. Do this regularly and in as little as six weeks you will see significant benefits for your weight, fitness and health.

Diet

Proper eating is one of the most important parts of weight loss. Constantly eating more than you spend creates fat. Fat is very slow in burning calories and the more fat you have it is even easier to get more fat. You need to slowly make same changes in your eating habits like skipping fast food restaurants or start eating food with whole grains. Don't skip your meals but rather eat regularly, even up to 5 times a day but smaller amounts.

Exercise

We cannot avoid this part. If you want to maximize the weight loss exercise is the most important thing. Walking is already one way to increase physical activity but exercise increases muscles which helps to burn fat. Using only diet as a means to a weight loss also reduces muscle tissue. You will get some immediate results but maintaining low weight with reduced muscles is even harder and you end up gaining more weight than before. Aerobic exercises like fast walking, treadmill walking or stationary bike are examples of aerobic exercises that burn fat and also build muscles. To improve muscle building you can even add some free weight training because resistance is what builds muscles.

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