People who want to lose weight commonly think about reducing the amount of food they eat. This may be quite a solution but not exactly the best there is. In fact, depending on the amount you reduce in your food intake, it may even be dangerous to one’s health. So how does one lose weight effectively and safely? Here are some points one should consider when trying to lose weight:
Beware of the Crash Diets
Most people think that trimming down the calories can alone shed off their unwanted excess. Probably this is because of the fad there is in advertising about low-calorie food products and beverages.
What people don’t know is that this could be dangerous because when they decrease their calorie intake way to below the required levels, the body begins to digest the fats. Sounds good but it doesn’t actually. Burning fat requires a lot of energy.
Since there is not much energy in the body to facilitate metabolism of fat, it will run at a very slow pace resulting to fatigue, illness and weak immune system.
Low-calorie diet is also compensated for by the body by burning muscle. People on this type of diet who revert back to their old eating habits end up gaining back some, if not all the weight they have shed off.
This would consist mainly of fats. And since fats have more volume per mass than muscle, they end up having the same weight as before but more bulkier. In losing weight, one should keep in mind that they should lose excess body fats only.
However, one can try out eating small meals at more frequent intervals. This way the body will not think that it is being starved and will not store food as fat.
One may have considered junking the crash diet option but he should also not forget to watch what he is eating. Variety must always be considered so that one may be able to get the necessary nutrients from his diet.
It is also healthier to eat food which are roasted, steamed or broiled rather than fried. It is also important to include a lot of fiber in the diet. Frequent re-hydration is also necessary.
Pump Up lean Muscle Mass
Muscles burn calories when they work; they even do so at rest. Unlike fats which just lie around, bulge around the pants and dangle beneath the sleeves, muscles burn calories all-day round.
With this fact, one can start weight loss by increasing muscle mass. The more muscles, the less fat will be left. This is attainable starting with working out with resistance exercises.
Engaging in Aerobics
Aerobics are not only good for the heart by increasing cardio-vascular endurance. Aerobics also help in increasing lean muscle mass while simultaneously decreasing excess body fat.
Aside from these, aerobics make the metabolic process more efficient and its rate high, even after a long while. Imagine burning fat efficiently while driving along the freeway or even while watching television.
Some people believe that smoking and caffeine can actually help in losing weight. This can perhaps be true; however, they do the body more harm than good because of their side-effects. For that extra “push”, one can try out taking food supplements. After all, 95% of these products out in the market actually does good.
On Taking Diet Pills
Over-the-counter diet pills affect the amount of weight one loses as well as how long one keeps that amount of weight off. However, one must be wary of the side-effects of these diet pills.
As such, one must faithfully follow the instructions provided for in the packaging. It is also prudent to consult the physician anyway before trying out these drugs and also to find out which type would be best for the individual.
Losing weight does not have to mean sacrifice and suffering. It actually means opening up to a more full and healthy life where one may not have to feel bad about himself having to look the way he does or not being able to do what he wants to do.
Losing weight might entail a little adjustments plus the discomforts, but as the old saying goes, “no pain, no gain.” Besides fat, what has one got to lose anyway?
Why Losing Weight is Good
There is a great benefit acquired from losing weight. Though losing weight is not easy, the long term effects brought by it would probably be of help to anyone considering to shed those unwanted and unhealthy pounds.
The following are a few of the remarkable advantages from losing those excess weight.
Weight loss prevents high blood pressure, heart disease and stroke
That is a three in one benefit from losing weight. It is a fact that heart disease and stroke are one of the primary reasons for disability and death in both men and women in the US.
People who are overweight have a higher risk to have high levels of cholesterol in their blood stream as well as triglycerides (also known as blood fat).
It is a fact that by decreasing your weight by a mere five to ten percent, this could positively decrease the chances of you having or developing heart disease or a stroke.
Plus, how your heart functions would also improve as well as your blood pressure, cholesterol and triglyceride count will decrease.
Weight loss reduces the pain of osteoarthritis
When one weighs heavily, the joints of his or her knees, hips and lower back would have to exert double – if not triple – effort to carry him or her through out his / her waking and moving life.
This could cause tension and stress on these joints. Weight loss decreases the load these joints carry thus decreasing – if not eliminating – the pain of one who has osteoarthritis.
“Rapid Weight Loss Techniques”
Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical incapability.
There are a lot of positive changes once a person experience weight loss. It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.
The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss technique. And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.
Here are fast tips that can change an over-weight’s life:
First: Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements. Begin by learning a diet food plan that can easily be accustomed with.
Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.
Second: Set realistic approaches. The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.
Third: Listen as the body speaks. Each and everyone’s body metabolism reacts differently to different fast weight loss programs and plans. Try substituting one program for another to compensate the body’s reaction.
Exercise program must be suitable to one’s body, as others are not able to exercise as rigorously as others can. If walking is all that can be done, then walk for this is proven the best exercise. Muscles burn more calories than fats so it’s also best to put on a little muscle and looking good too.
Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion. A single serving of whole grain bread moves fat through the digestive system faster.
Grains turn into blood sugar that spikes the body’s insulin level. Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.
Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat. Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried.
It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.
Sixth: Takes lots of fluid. Drinking at least six to eight glasses of water a day keeps the body refreshed. Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.
All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success. Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.
8 Ways To Create Balance To Achieve Lasting Weight Loss
Need to lose weight? Dreading the thought of another diet program? You don’t have to follow diets to lose weight. There are many people discovering this for themselves and they are the ones who are finding long term weight loss apposed to short term fixes.
The key to weight loss is finding the right balance of what you eat, what you think, and what activity you do. It is not about following a perfect plan. It is impossible to be perfect every day!
Finding the right balance helps you to decrease your calorie intake, increase your metabolism and keeps the self-sabotage at bay. Here are 8 steps to bring more balance into all corners of your life so you too can find weight loss success.
- Eat more frequently during the day
Skipping meals or waiting too long between meals can have a negative impact on your metabolism and results in overeating later in the day. It’s best to have 3 small meals and 1-2 snacks throughout the day. You will feel more satisfied and eat less. Plan to have a snack or meal every 4-5 hours.
- Watch portion sizes
Appropriate portion sizes are still quite misunderstood. Most people are eating 2-3 times the recommended portion sizes. Limit your grains, cereals, pastas, and rice to ½ – 1 cup serving sizes. Keep meat, poultry and fish to 4-ounce portion sizes.
Restaurants are notorious for giving extremely large servings of food. Keep this in mind when eating out. Eat half of the food on your plate or take the rest home for lunch the next day. Studies show that when people are given large portion sizes, they eat up to 56% more calories without realizing it.
- Eat the right fats
Yes some fat is important. Omega 3 fatty acids are an important strategy for weight loss success and yet most people are not eating enough of these healthy fats. Some reports show these fatty acids may be helpful in increasing your metabolism.
They are also shown to be a wonderful mood supporter and people report significantly less food cravings and triggers to eat when they incorporate omega 3 fatty acids on a daily basis. This is especially important for any emotional eaters out there.
Omega 3’s are found in fatty fish such as salmon, mackerel, cod; they are also found in canola oil, walnuts, and ground flax seeds.
- Increase fruits and vegetables
Fruits and vegetables are not only packed with important vitamins, minerals, and antioxidants, they are also loaded in fiber and low in calories. Include 5-8 fruits and vegetables every day.
This is one of the most important diet changes you can make. When you fill your plate up with fruits and vegetables you eat less of the higher calorie foods. For example, let’s take a sample steak dinner.
8 ounce steak
Whole baked potato with fixings
½ cup steamed broccoli
4 ounce steak
½ baked potato with fixings
½ cup steamed broccoli
Side salad with mixed greens, tomatoes, and 1 tbsp light vinaigrette dressing
By changing the balance of this meal to include more vegetables while decreasing the steak and potato we saved approximately 350 calories. Saving 350 calories daily can result in almost a 1 pound weight loss per week. Small changes are the key.
- Eat when you’re hungry, stop when you’re full
Our bodies have an innate weight management mechanism. It performs this task by making you feel full when it is time to stop eating. Every time you eat past full you are taking in more calories than your body needs which will result in weight gain.
Start to become more aware of your internal cues for hunger and satiety (fullness). You will be amazed how many times you wait too long to eat and how often you eat past full and enter into stuffed. It’s common for all of us to do this from time to time.
However, it’s time to check in with yourself and see how often you are falling into these food patterns. Listen to your body, it will tell you when you are physically ready for food and when you are ready to stop.
- Exercise regularly
I know, this isn’t anything you haven’t heard before but it is a crucial part of weight management. It is important to engage in regular aerobic and weight bearing activity. The aerobic exercise helps you to burn the fat and weight bearing activity increases your metabolic rate.
Muscle burns up to 90% more calories than fat. The more muscle mass you have, the more calories you will burn in a day. By adding three to five pounds of muscle you could actually burn 100 – 250 additional calories a day. This combination of aerobic and weight bearing activity is what really kicks weight loss into gear.
- Limit sugar
Sugar becomes a major issue for many people wanting to lose weight. Not only does it add calories, it also causes insulin spikes leading you to store more calories as fat, it stimulates your appetite, and is a major food trigger for emotional eaters.
However, it doesn’t mean you need to go all or nothing. When people try to omit all sugar from their diet they can become obsessed about sugary foods and end up in a binge. Find the right balance for sugar.
Avoid daily use of sugar and instead have some guiltless treats once in awhile. A little cake at a birthday party or some ice-cream with friends is a good way to incorporate sugar once in awhile to avoid the negative outcomes.
- Pamper yourself regularly
Who wants to argue with that?! The reality is many people eat for emotional reasons. Food makes us feel good on many levels. The problem occurs when eating becomes the only coping mechanism your subconscious knows of.
This is why that pesky urge to emotionally eat is so strong. It is hard to reason your way out of it. For many people food is the only thing they know that makes them feel better.
When you start to do other things that make you feel good on a regular basis such as taking a hot bath, going for a walk, having a hot cup of tea; then your subconscious starts to register these activities as coping mechanisms as well.
Over time this will decrease the constant urge to use food. You can’t expect to have a bad day, go take a bath and not have an urge to eat. It is something you need to do regularly and something you truly enjoy so your subconscious starts to recognize it as a new choice.