Top 10 Easy ways to burn Fat and Lose Weight .

1. Walk to work

If it is impossible to walk all the way to work, walk part of the way. If you catch the bus get off the a stop or two before your normal stop. If you drive, park away from the office, even if its just in the next street.

Get into good habits

The great advantage of walking to work is that it is an easy habit to maintain once you
have found a way to establish it. Walking through a park or a pleasant or interesting suburb will help.

Deal with the challenges as they arise

Poor weather can be challenge. Be realistic and postpone your walk. Make a deal with yourself to continue as soon as the weather improves. We all get sick (although regular exercise like walking, should help you to avoid falling ill) so again, give yourself a break and vow to resume when you feel better.

2. Eat a large cereal breakfast

A large bowl of cereal keeps the nibbles at bay. Eating a healthy breakfast increases your metabolic rate earlier in the day. Just avoid the fatty cereals. Check the packet.

Are You Obese?

According to University of Melbourne professor of medicine, Joseph Proietto, exercise and diet programs maybe useless in helping the obese to lose weight without subsequently putting it back on again.

Studies, recently published in the Medical Journal of Australia, show that obese people who shed weight in the short term through diet and/or exercise regain most of the weight lost four to five years later. The researchers believe this weight 're-gain' is caused by hormonal changes as the body seeks to return to, what it considers to be, its normal weight. In effect, the bodies own hormones are actively working against the brain's efforts to stay healthy.

Professor Proietto has a fairly radical solution - surgery. To use the professors own words:

"..we must help the long-suffering obese in their struggle to maintain a reduced weight. In the absence of safe and effective pharmacological agents that can be used long-term, bariatric surgery (which can involve a plastic band being placed around the upper stomach to suppress appetite) is the most successful intervention for sustained weight loss."

Genetic factors are a known cause of obesity. However, genetic mutations could not have happened fast enough to explain the surge in obesity rates in recent decades. The Professor believes that genes have been switched on or off in response to environmental exposures in the womb or in early infancy. In the professor's view, this negative programming of genes, at these very early stages of a child's development, has caused the increased number of obese adults.

"We must focus our attention on primary prevention and stop children from becoming obese". A statement most of us would agree with even without the study.

Show me the evidence!

Overweight patients were treated with a very low energy diet or a structured weight loss program for a minimum of three years. Participants in the weight loss program lost an average of up to 22 per cent of their weight within the first two years. Within five years the weight loss had been reduced to between zero and 5.5 per cent

On the other hand, trials of bariatric surgery found weight reductions of between 21 per cent and 38 per cent up to 10 years after the surgery.

So should I have surgery?

Our advice is to wait, try to lose weight, and maintain that weight loss, by traditional means first. This is a new a study, we await the counter study or further research. Surgery should always be a last resort and you should certainly consult with your own doctor first.

3. Bring a packed lunch to work

Don't go over the top. If you normally eat a bacon roll, a salad roll in the pack lunch is unlikely to work. Maybe lean ham might get you there.

4. Cut down the size of your meals

Cut back but don't over do it. Reducing the size of your meal by up to fifth should mean you eat less but you are unlikely to notice nor feel deprived.

5. Don't be afraid to tell people you are "watching what you eat"

Tell your family, friends, Facebook friends, work colleagues what you are doing even if its just low fat milk in your coffee (see below). If other people know:

a. It's harder to give up - you have to admit defeat.

b. Your environment is less likely to conspire against you e.g. your colleagues may think twice about offering you leftovers from the afternoon tea you were desperately avoiding.

c. You'll get encouragement. Ok, maybe a little teasing to but most people will encourage you if they think you are serious.

d. You'll get support. You'll be able to tell people its been x days since I last had a Mars bar / Big Mac etc.

6. Low fat milk in your coffee

It doesn't take long to get used to the taste. If you don't drink coffee think of something else you consume on a regular basis and switch to a lower fat version or product.

7. Leave the biscuits in the tin

If you really want 1 - go get it. Only get one biscuit at a time. Make snacking inconvenient. Put the snack and treat foods somewhere you have to get up and walk to. Ideally, don't even have them in the house. Just how much do you really need that biscuit?

8. Walk for pleasure

Walking is a walk in the park when it comes to losing weight.

9. Leave the office at lunch time

Get away from your desk. Go for a walk. It may come as shock to your boss and even some of your colleagues but they will get used to it. Take a walk in the park, go window shopping do whatever you can given your location. Explore the area, there maybe more options than you realize.

 

10. Choose lean meats

Cut back on beef and pork. The low fat meats are Chicken and fish. Salmon, sardines and fresh tuna are an excellent sources of antioxidants and Omega-3 fatty acids. This all benefits your health.