10 points you need to know about losing weight and keeping healthy.

1.          Your diet is more important than exercise when it comes to a flat tummy, accounting for 75% of your efforts. 25% is physical activity or exercise. Majority of the people do the opposite.

exercise must follow a strict diet for you to lose weight

2.       Sit-ups, crunches and planks may be important for you to get those elusive six packs, but honestly, these exercises won’t reduce an inch of your waist.

most of us just rely on sit ups to reduce a pot belly

3.          To lose weight, you actually need to eat more healthy meals, not eating less. Skipping meals tends to make you add more weight.

4.       The secret to healthy eating is in portion size, having4-6 portions of fruits and veggies every day, reducing sugars, salts, drinking lots of water, or just use the 50-25-25 ratio on vitamins, proteins and carbs respectively on your plate.

follow this on your plate to reach your ideal weight.

5.          Weight training is more effective than cardio in achieving the right shape and figure, as to only doing cardio all through. The best workout should involve both. Many women avoid strength training citing muscle gain, estrogen hormone shields women from bulky muscles as opposed to testosterone hormone which make men get muscular.

6.       To be in great shape, takes motivation, sacrifice and guts. No one I know got a round butt by sitting on it.

 Most women endeavor to have tight thighs and butt but just sit on them

7.        When it comes to losing weight, the details don't matter much. It's the principles that count.  The principles are guided on nutrition and training.

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8.       The gains you achieve through regular exercise can reverse if you stop working out. Research has shown that elite athletes start losing these benefits in just 14 days.

Illustration of a swimmer and the effects of reversibility.

9.       A normal heart beat for a  person is 72 beats a minute. A highly trained individual’s heart rate is far much less, going for about 50 beats a minute.

illustration of different heart rates in untrained and trained individuals.

10. There are far more myths in weight loss than any other field in medicine. Most of us rely on pills, ointments, belts and fad diets to lose weight forgetting the reasons why we add weight is because of our lifestyle. What we put in our bodies correlates to our weight. Change starts from within.

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