Weight Loss Tips:
When you think of weight loss, you think of rice cakes and never eating. Well, that's why most people never lose the weight. In this section I will explain how you can lose weight without eating one rice cake and how you can eat not 1, not 2, but 5 meals a day and still lose weight!
Weight loss is simple, burn more calories then you consume. If you can fully understand that then you are on your way to weight loss.
There are 4 simple steps to weight loss.
Here they are:
1) Count how many calories you eat in a normal day. Don't change anything, just eat like your normally do and count how many calories. Also, weigh yourself.
2) Starting the day after you counted calories, eat 500 calories less then you normally do. So pretend the day you counted calories you counted 2000. For the rest of the week, eat 1500. Instead of eating 3 big meals a day or eating all day all the time, spread those 1500 calories out over 5 small meals. Eat one every 2 and a half to 3 hours. Doing this will speed your metabolism.
3) Cardio.
Cardio is a must for weight loss. Jog, walk, swim, jump rope, ride a bike, whatever.. just do it! All it takes is 30 mins a day, 5 days a week.
4) At the end of that week, weigh yourself. You'll notice a difference just after one week! Now, don't expect to see a 10 lb weight loss. Anymore then 1 or 2 pounds lost a week is unhealthy. So look for 1 or 2 pound loss at the end of the week. Don't sound like much? You can lose 5-8 pounds a month! That's around 75 lbs a year! So if you have A LOT of weight to lose, you can lose it. If have just a few pounds to lose, you can lose it!
More Tips For Weight Loss
- Stay away from fat!
Get rid of the chips and candy. No more fast food, nothing fried. Stay away from high carb foods. Carbs will eventually turn into fat. Foods like bread, rice, potatoes, are high in carbs. They are ok to eat, but dont eat bread and potatoes ALL the time. Stick to high protein low carb/low fat foods like tuna fish (and other seafood), chicken breast, turkey, fruits and vegetables etc. (For more information, read the Diet & Nutrition section.)
- WATER!
Drink water! Drink around a half gallon a day, more if you can. Yes thats alot of water, but its that water that will give you energy and speed your fat loss.
- Strength training!
YES! Weightlifting isn't just great for muscles, its great for fat loss. Muscles burn calories. Strength training, eating better, drinking more water and doing cardio is what will make you lose weight. You can do just 2 of those things, and still lose weight. But if you do them all, you will lose weight faster!
- Weigh yourself at the end of every week.
If you ever have more then 2 weeks without losing any weight, its time to change something. Eat 250 less calories then you've been eating. And keep everything else the same. Each time you see weight loss stop for more then 2 weeks, decrease calorie intake by 250 until you get down to the weight you want to be. NEVER starve yourself!
- Sleep! YES! Sleep!
The easiest, yet most over looked step. Get atleast 8 hours of sleep a night.
Putting on weight? Could be thyroid.
If you are putting on weight despite regular exercise and watching what you eat, you might do well to take Get Ahead fitness expert Samreedhi Sharma Goel's advise.
If you are putting on weight despite regular exercise and watching what you eat, you might do well to take Get Ahead fitness expert Samreedhi Sharma Goel's advise.
In an hour-long chat with rediff.com readers on March 24, she said: "You need to look into your diet. Eat more fibre like whole grain cereals, pulses, fruits and vegetables. Eat less sweets, fried and refined foods."
If that does not help, you should get your thyroid gland function (done by a simple blood test) checked.
Mindful eating helps healthy weight loss
ReplyDeleteWe live in a fast paced world where eating has become secondary. Counter this by paying attention to what you eat, savoring each bite, and choosing foods that are both nourishing and enjoyable. This also helps you achieve healthy weight loss and maintenance. Plus, when our minds are tuned out during mealtime, the digestive process may be 30% to 40% less effective. This can contribute to digestive distress, such as gas, bloating and bowel irregularities.
Mindful Eating tips for Healthy Weight Loss
Pay attention while you are eating. Be aware of your environment, eat slowly, enjoy each bite – savor the smells and textures of your food. If your mind wanders, just gently remind yourself to return to focusing on your food and how it tastes and feels in your mouth.
Avoid distractions while eating. Try not to eat while working, watching TV, reading, using a computer, or driving.
Try mixing things up to force yourself to focus on the experience of eating – try using chopsticks rather than a fork, or use your utensils with your non-dominant hand.
Chew your food thoroughly. Try chewing each bite 30 times before swallowing.
Stop eating before you are full. Avoid the temptation to “clean your plate”. Yes, there are children starving in Africa, but you packing on the pounds won’t help them.
Serve yourself a smaller portion and use small plates, bowls and cups. This will make your portions appear larger. If possible leave the table as soon as you are done. The longer you sit at the table, the more you will eat. If you are hungry later you can have a small healthy snack.
Plan your meals and snacks ahead of time and don’t eat out of large bags or boxes. You will be more inclined to eat in moderation if you have thought out healthy meals and snacks in advance. You can buy or create your own small portion snacks in plastic bags or containers. Remember to only eat when you are truly hungry.
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Tips for Healthy Weight Loss your Way
Eating and drinking tips
Focus on fruits and veggies – The high water and fiber content in many fruits and vegetables make them ideal for healthy snacking and incorporation into meals. Add veggies to your favorite main courses (made from lean meats and whole grains) to make your dish “go” further. In addition, vitamins and nutrients in fruits and vegetables can help your overall health and vitality.
Upgrade your carbohydrates – Switch from simple to complex carbohydrates. This means eating fewer products like white bread and white rice and eating more whole grains such as whole wheat bread, whole grain brown rice, millet, quinoa and barley. They give you long-term energy, and have a high-fiber content so you feel full longer.
Experiment with protein. Protein keeps you full longer than carbohydrates, but most of us in the U.S. eat more animal protein than our bodies need. In addition, animal protein often comes with high amounts of fat. Figure out how much and what type of protein is the right amount for your body. Choose lean, high quality protein or vegetarian options like beans and nuts.
Drink more water. You can easily reduce your daily calorie intake by replacing soda, alcohol or coffee with water. Thirst can also be confused with hunger, so by drinking water, you may avoid consuming extra calories, plus it will help you break down food more easily.
Take a multivitamin. This will help you be sure that there are no nutrient gaps in your diet. But remember that it does not substitute for eating a healthy well balanced diet.
http://www.helpguide.org/life/healthy_weight_loss.htm
Sip tea for weight loss Drinking hot herbal tea throughout the day keeps you full without adding lots of calories. In the winter months, you’re always craving comfort food to keep you warm, and tea takes care of that craving. An apple a day keeps the weight away Apples are Cohen’s No. 1 go-to food for losing weight. They have a lot of fiber and take a long time to chew. An 80-calorie apple will make you feel full for quite awhile. Watch your diet at restaurants When you eat out, tell the waiter not to bring the bread basket or the dessert menu or the cheese tray. You can even ask ahead of time for half your entrée to be wrapped to go. Do the plank exercise Lying flat on your stomach, push yourself up onto your elbows and your toes, with your back straight, abs tight, and nose pointing at the floor. Hold this posture for one minute. Do three one-minute planks every day, and you’ll see much better and faster results than with crunches. Do lunge exercises, too In your office or living room, do “walking lunges.” Take a five-minute break and lunge across the floor to the wall, then back again. Or do the same thing while watching TV or talking on the phone. Walk for 1 hour every day You don’t need to lift weights or do aerobics, just walk for one hour each day. You can lose 250 to 350 calories each hour just by walking at a moderate speed. Eat cereal for breakfast five days a week. Studies find that people who eat cereal for breakfast every day are significantly less likely to be obese and have diabetes than those who don't. They also consume more fiber and calcium -- and less fat -- than those who eat other breakfast foods. Of course, that doesn't mean reaching for the Cap'n Cr
ReplyDeleteThe Secrets to Weight Control After Dieting
ReplyDeleteMore often than not, dieting can have its ups and downs, but there are ways to lose that weight and keep it off.
By Jean Rothman
Medically reviewed by Kevin O. Hwang, MD, MPH Print Email Congratulations! You've reached your weight-loss goal. Whether you were counting calories or sticking to a low-fat diet, it's now time to switch from weight loss to weight control. How can you maintain your healthier, slimmer body?
Weight Control: Why Is It So Hard?
"Your brain has a very accurate system of knowing how many fat cells you have, and even how fat those fat cells are," says Ken Fujioka, MD, director of the Center for Weight Management and of nutrition and metabolic research at Scripps Clinic in La Jolla, Calif. "When you're dieting, the brain knows the body's fat cells are decreasing and it wants to get them back, even after you've reached your goal weight," explains Dr. Fujioka.
The brain has a number of ways it tries to regain its fat cells. One is to slow the body's metabolism so it can hang on to fat more easily. Another is to make you think about food more. "Your brain is constantly telling you 'eat, eat, eat,'" Fujioka says. "It will also deny that you are regaining weight, even if your clothes are getting tight. You need reliable ways to counteract these messages."