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Guide to Weight Loss the Healthy and Scientific way

A guide not written by companies trying to sell you magic weight loss drugs.

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What is the basic principle in weight loss? » Improve Q
The number one basic principle to lose weight is to make sure one has more calories out than calories in. Almost all weight loss drug and programs focus on either one or the other. Studies have shown it is very difficult to sustain weight loss solely on calorie reduction. In addition, exercise is good for your body, strengthens your muscles (including the heart), which can help balance and endurance, and increases your metabolism for 24 hours following your exercise, which allows you to burn even more calories! Exercise also improves mood. » Improve A
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Would skipping dinner help with my weight loss? » Improve Q
While skipping dinner is an easy way to decrease caloric intake, it may not be the best way to lose weight. The reason is it would force your body to enter into a fasting mode, which occurs when it can't obtain the nutrients it requires to function, Your body reacts by slowing down it's metabolism (thus burning fewer calories), and storing as much fat as possible when you eat next time. Both of these effects are opposite to what someone who wants to lose weight would like to see. » Improve A
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What is the most effective exercise to burn calories? » Improve Q
There is no one single answer but the rule of thumb is to watch your heart rate. The higher the intensity or heart rate, the more calories you are burning per minute, but also the less likely you are able to keep up with the exercise. What really matters is the total calories you burn with the entire exercise routine. Most find it effective to exercise at a target heart rate in the "fat burning zone". This zone is below the aerobic exercise zone and can be maintained for a longer time. It is also less likely to result in trauma or injury because the exercise intensity is reduced. You can't continue to exercise if you are injured, and a regular exercise routine is what you should strive for! » Improve A
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Is skipping breakfast bad for my weight loss? » Improve Q
Yes. By the time you wake up, your body has had no food intake for a lengthy period of time (this is why you are "breaking the fast"). Without breakfast, the body's survival instinct causes the body to react by slowing down its metabolism, which translates to a reduction of calories burned over a fixed amount of time. » Improve A
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How do I lose the fat around my leg? » Improve Q
This concept of losing fat in only a certain area of the body, called spot reduction, has been scientifically proven to be impossible. Despite how real it may sound in commercials, the body stores fat in predefined areas determined by genetic factors and ways that cannot be changed by how one exercises. The only way to lose fat in any area of the body, is to lose fat in the whole body. While fat loss may be more obvious in some areas, it is due to a larger deposit of fat in the area, not because it has only happened there. » Improve A
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Does late night eating lead to more weight gain? » Improve Q
While there are many rumors surrounding this myth, there has been no evidence and scientific study to support this theory. Of course if you eat one extra meal late at night you would gain more weight, but that would be because of the fact that you have taken in more calories due to that one extra meal, not because of the time of day you have eaten. » Improve A
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