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If your target zone is 50% of your maximum heart rate you will burn body fat, lower your cholesterol, blood pressure and risk factors for degenerative diseases. Be careful to keep your heart rate at 50 to 60% of your target zone at first, increasing the intensity of your work-out as your fitness level improves.

10 WAYS TO LOSE 5KG
Motivational Self Improvement Article of the Day:

Forget weird and wacky diets if you really want to lose weight…

Miracle diets that promise instant results may be tempting but they’re generally complicated, time consuming and ban our favorite foods. And though they help us lose weight, the effects are usually short lived and the weight piles back on.

That’s why top nutrition and fitness experts say the easiest way to fight the flab- and keep it off- is to make small, simple changes that fit into our lifestyle. In fact, changing just a few regular habits can, over time, help us lose weight.

So if you want to look and feel your best without being constantly hungry or giving up your favorites follow these no-effort tips and watch 5kg drop off.

1. DITCH THE FIZZY DRINKS

They’re packed with kilojoules and sugar (around 7 teaspoons per can). And new research shows fizzy drinks may encourage weight gain, as the type of sugar in them alters appetite-controlling hormones so we eat more.

2. HIDE THE REMOTE CONTROL

A remote-control addict can easily change channels 30 times in an evening. Get off the sofa this often and you’ll walk for around eight minutes! That’s enough to lose 5kg in two-and-a-half years, plus you’ll tone up your legs and bum.

3. BE A DOMESTIC GODDESS

Forget the gym! Three hours of scrubbing and vacuuming each week burns 3000kj, resulting in a 5kg weight loss in 11 months. And cooking uses about 500kj in half an hour so make dinner each night and lose 5kg in 10 months.

4. EAT MORE GRAPEFRUIT

In a 12-week US study, participants who ate half a grapefruit or drank grapefruit juice 3 times a day lost, on average, 1-2kg, although some lost a staggering 5 kg! It’s thought grapefruit works by stabilizing hunger pangs.

5. BUY NON-STICK PANS

Invest in non-stick pans and you’ll be able to cook without using oil or fat- and save masses of kilojoules. In fact, one tablespoon of oil contains 420kj. Cut this out of your diet every day and over a year 5kg will disappear!

6. TAKE UP A HOBBY

Do something creative like knitting, writing or painting while you watch TV. You’ll burn kilojoules and won’t want to snack. Four hours of using your hands each evening uses 300kj- leaving you 5kg lighter in 16 months!

7. BUY A CORDLESS PHONE

Simply walking around while you’re on the phone will burn an extra 335kj during a 20 minute conversation. Four telephone chats like that each day and you’ll lose 5kg in just 16 weeks!

8. GET ENOUGH SLEEP

A lack of sleep can pile on the pounds. One study’s shown people who don’t sleep enough consume up to 1200 more kilojoules the next day. Get eight hours sleep a night and you could lose 5kg in four months.

9. DOWNSIZE THOSE PORTIONS

You only need to save 420kj a day for a year to lose 5kg- that’s equal to skipping two tablespoons of muesli, one slice of toast with low-fat spread, a matchbox-sized piece of Edam cheese or two choc-chip cookies!

10. MAKE LOVE EVERY DAY

Providing you put in a bit of effort, activity between the sheets can burn up to 580kj in 20 minutes- a daily dose of that and you’ll lose 5kg in less than nine months!

Kilojoules burnt are approximate and based on a woman who weighs 67kg. Men and heavier women will burn more kilojoules; lighter women will burn fewer.

Some More Diet Tips:

• Trim all fat from meats before cooking. You’ll be amazed at how much you reduce your fat intake if you take this one small step.
• Eliminate fried foods. Do we need to say why?
• Cream sauces like alfredo and hollandaise are loaded with fat. Use tomato-based sauces instead of cream.
• Use lemon juice or low sodium soy sauce for flavor.
• Don’t skip meals. When you do, you eat more at your next meal and usually eat the wrong foods.
• Read labels – check fat, sugar and salt content.
• Stop buying on impulse. Never shop for groceries without a list.
• Avoid shopping when you are hungry – eat first!
• Shop for groceries once a week and only buy from your prepared list.
• Head directly to the fruit and vegetable aisles when you enter the grocery store. Fill up your basket in these aisles and you’ll be less likely to buy binge food.
• If you have a local “farmers market” where you can buy your fruits and veggies off the truck, by all means do so. They’ll be fresher, healthier, and tastier.

The above article may be reproduced in whole for subscriber ezines & website content as long as there is an active link back to this site.

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