There are over thousands articles teaching you how to get started if you want to lose weight.  Anyhow, my advice is put aside first all the ideas and information in your hand.  Let’s back to the basic thing we need to know and do before you start a program for weight loss.

Step # 1: Understand Your Current Body Situation
The first step you want to lose weight is getting to know your current body situation, including your BMI, BMR, ideal body weight and body fat percentage. Understand this weight loss concept terms and get the number will let you know where you are right now.  Don’t make a guess or feel on your body weight if you really want to lose weight. Invest a body fat analyzer if you afford. A simple one costs you less than USD50.

Go to my articles at weight loss concept if you like to calculate your BMI, ideal weight and BMR by yourself. Calculate also the amount of calories you needed for daily activities.  Always remember the body weight equations if you want to lose weight:

Calories Consumed > Calories Expended  = Body Weight Increase
Calories Consumed < Calories Expended  = Body Weight Decrease

Step # 2: Set Goal and Make Declaration
If you are serious enough and really want to lose weight, goal setting is the right tool for you.  Set a realistic goal, please. Normally, losing weight of 2kg to 4kg per month is fair enough in a healthy weight loss program.

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Does multivitamin supplement help in weight loss program? The answer is “Yes” since it has proven by recent studies that multivitamin supplement is needed in a healthy weight loss program.  In fact, weight loss is not an easy thing to do, but weight loss goal is easier to achieve if you could wisely make use of weight loss and multivitamin supplement.

Actually, it is good for people under weight loss program taking appropriate supplements.  A study regarding obesity in year 2004 divided 126 obese adults in 3 groups, performing different weight loss methods for a period of 24 weeks. All participants shown significant weight loss results at the end.  However, results also shown that the body defense index (skin carotenoid scores) decreased 7% to 8% for all 3 groups.

This is because weight loss increases oxidative stress in the body, and fat burning process increases production of free radicals. For your information, Scientists have now proven that there are over 100 types of deceases related to or caused by free radicals.  This is why multivitamin supplement is included and recommended in a healthy weight loss program.
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The benefits of strength training go beyond just burning away more pounds of body fats and maintaining beautiful body shape. Here are the top 5 benefits of strength training for your references.

1)  Building Lean Muscle and Reducing Body Fat
Building lean muscle is one of the benefits of strength training, as lean muscle burns 16 times more calories than body fat.  Anyhow, you might not aware that you will lose 1.5kg of muscle on average each year starting from your twenties.  For woman who begins menopause, she starts to lose muscle at twice as previous rate.  That is why a lot of women claimed that their weight gain at an alarming rate during their forties or fifties.

What are the benefits of strength training when lean muscle is built?  Actually, the more lean muscle mass you have the higher your metabolism will be.  The idea here is your BMR (basal metabolic rate) can be improved from strength training.  This cause your body can burn more calories and fats throughout the day, even you are just doing nothing or resting.

2)  Injury Prevention
We can prevent injury from the benefits of strength training, as strength training helps us strengthening our ligaments, muscles and tendons.  Researches at Ball State University found that our fast-twitch muscle fibers, which used to prevent us slipping or felling can be increased by strength training.  For your information, age-related muscle loss mainly occurs in the fast-twitch muscles, and one-half of all seniors who suffer from a fall and break a hip die within a year.

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Using body fat analyzer is important in a program for weight loss.  This is because body fat analyzer can give you a more complete picture of your health and physical condition by accurately reading how much of your body is composed of unhealthy fat cells and how much is actual lean muscle mass.

A body fat analyzer is best justify why some people do not satisfied about their body shape although they are in the healthy body weight range. This is because they have excess of unwanted body fat.

How does body fat percentage read from body fat analyzer effects our appearance? Let me explain in example.  A person of 50kg and body fat of 22% has a totally different outlook with another person with same height and weight but different body fat of 32%.  The first one has 11kg of body fat while the other one has 16kg of fat.  Where do you think the differences of 5kg of body fat go?

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