Rule One: Excess calorie intake is stored as fat. Through the complex metabolic processes of digestion, carbohydrates are converted to glucose that fuels the body. Every cell in the body uses glucose as its preferred source of energy. What isn’t used up is stored temporarily in the liver and muscles as glycogen for later conversion to glucose to be used as fuel. But what if the glucose and glycogen run out? Then the body resorts first to fat as fuel then starts breaking down protein stored in muscles, organs, and other tissues. Starvation diets lead to the body literally eatingitself. Not a healthy thing. If we all had the perfect balance of calories in and calories used, we would stay pretty much at the same weight.
But that isn’t the reality of modern sedentary life with super-sized meals. Every extra calorie that isn’t used, whether from carbohydrates, protein or fat, gets stored in the body as fat. This is a coping mechanism developed over thousands of years of evolution when humans didn’t have a steady supply of food on the pantry shelves. Long winters went by with little to no food and bodies burned stored fat built up during times of plenty. Today, we seem to have times of plenty every day with no let up and the pounds creep on.
Rule Two: To lose weight you have to burn more calories than you consume. Simple. Every bite of food, every drink you swallow goes towards the daily calorie intake. If, at the end of the day, you consumed more calories than you burned. Guess what? You are in calorie excess and the body stores it as fat. The fastest way to burn that fat and lose ten pounds is to increase exercise while decreasing consumption of calories. Remember, we are setting up new life-time habits, ones that will keep the weight off for the rest of your life. So be moderate in what you do. Starvation diets never work long-term. You ruin your health, can’t maintain a severely restricted diet and the weight quickly returns.
Rule Three: You build muscles from exercise. Period. Not from supplements or over-consumption of protein. Muscles form when you use your body. So head to the gym, the track, join a walking club, ditch the car on sunny days, and work in the yard. Movement builds muscles while it burns calories.
Overly complex routines and hard to remember strategies tend to not become life-long habits. These three simple rules can get you started on your weight loss goals and easily become something to incorporate into your lifestyle.
To Your Success,
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