Sunday, June 10, 2007

Reduce Weight And Lose Body Fat Forever – 10 Commandments

Want to know how to reduce weight fast and lose that weight
forever? Here are the Ten Commandments you need to do to reduce
weight and keep body fat away permanently.

1) Cardio Exercises – Do your cardio exercises frequently.
These can be any exercises that work up your heart rate to the
extent that you are huffing and puffing for at least 20 – 30
minutes. Do your cardio exercises 5-6 times a week if you want
to reduce weight or 2-3 times a week for weight maintenance.

2) Build Muscles – Muscles burn calories even when you are not
doing anything but resting. The more muscle mass you have the
more calories you will burn a day and in the course of over a
period of time, the calories you burnt will add up very
substantially. Building muscle mass is one sure way of losing
body fat forever.

3) Eat Carbs Early – Take your meals with carbs earlier in the
day and cut down on carbs on later meals. This is to prevent
unused carbs from turning into body fat when you sleep and to
regulate insulin level.

4) Don’t be too afraid of fats – The fats in your diet that are
bad for you are saturated and trans fat. So replace these bad
fats with unsaturated fat and essential fatty acids (EFAs) and
these good fats will keep your body fat and fat related
diseases down. But do take your fats in moderation as after
all, they are still calorie laden.

5) Complex Carbs – Choose your carbs. Avoid starchy and refined
carbs such as pasta, pizza, white rice and white bread. Replace
them with brown rice, brown bread and high fiber carbs like
green leafy vegetables.

6) Food Portion – Decide how much you want to eat at each meal
and then keep to it and do not eat anymore when that portion is
consumed. Eat slowly to let your body signal to your brain that
you are full. This usually takes about 20 minutes. Extra food
means extra and calories mean extra body fat if the food is not
converted to energy.

7) Avoid Canned Or Boxed Food – These food are usually high in
trans fat, sodium, sugar and simple carbs all of which will
help you to gain weight and body fat.

8) Eat Often – By eating often, say at every 3 hourly
intervals, your body will think that food is abundant and
therefore less likely to store body fat for emergency such as a
famine. But do bear in mind to keep the portion small so as not
to consume more calories than you expand.

9) Get 8 Hours Sleep – Research after research has shown that
people with less sleep are more prone to being fat.

10) Do Not Skip Meals – Skipping meals will slow your
metabolism and forcing your body to use your muscles for energy
instead of your body fat. This is a vicious cycle, the less
muscle you have, the more your metabolism slows down.

There you are. By committing to these 10 commandments, not only
will you reduce weight but will lose your body fat forever.

About the Author: Chris Chew is a personal trainer of actors,
male pageant winners and top models. Read more of his fitness
tips at and