Tips to lose weight

We live in a nation of increasing obesity. Statistics indicate that obesity has doubled since 1980. A 2008 report showed that 1.5 billion adults were clinically obese and more than 45 million children were obese. There are complications related to obesity. Approximately 3 million people die annually from diseases caused or aggravated by obesity. These diseases include diabetes, heart disease, and cancer.

Practice prevention – There are many things you can do to control your weight and prevent obesity. It is fundamentally a change in your way of thinking. You must realize that you have great power over your own health. Consider the fact that you can, in part, control how you age and how you can maintain good health throughout your life. Of course, the disease can happen to any of us. However, you can greatly reduce your risks with a healthy lifestyle.

Physical Activity – Exercise is a very important part of any healthy lifestyle. Exercise will strengthen your body and begin to build muscle. Your metabolism will increase because muscle has a higher metabolic rate than fat. So add some strength training routines to your exercise program. You can incorporate 2-3 strength training routines per week. Just 15-20 sessions can have a huge impact on your physical strength and health. You will start to burn fat and therefore lose weight.

Good Fats vs. Bad Fats: There are healthy fats to add to your diet. These include omega fatty acids like those found in fresh fish. Salmon has one of the highest levels of good omega fatty acids. 2-3 servings a week can be very healthy and helpful for weight loss. Research has shown that monounsaturated fats are very effective for weight loss. A good food to add to your diet is avocados. Although they are not the lowest in calories, avocados are extremely nutritious and high in monounsaturated fats. Try adding some avocado to a salad or make a guacamole dip to eat with vegetable sticks like celery and carrots. Other healthy food options for good fats include grass-fed beef and extra virgin olive oil. Olive oil has numerous health benefits. It has been shown to increase the fat burning response in the body and reduce inflammation levels.

Sugar – Sugar is something you definitely want to cut out of your diet, especially if you are trying to lose weight. When you consume too much sugar, this signals your body to use insulin to start burning it. As a result, your insulin will increase. Anything that is not used will be converted by your body into fat. Try to limit your sugar intake to no more than 10 percent of your daily calorie intake. So, for example, if you eat 1,500 calories a day, sugar should include only 150 of those calories. Always be on the lookout for hidden sources of sugar, such as those found in soda and juices.

A healthy breakfast: When you sleep, your metabolism goes into a more resting state. This is known as “catabolism.” To turn it on as efficiently as possible, you need to have a good breakfast. Having a protein with breakfast is useful along with whole grains. A good option for breakfast can be a vegetable omelette with whole wheat bread. Or oatmeal topped with fresh fruit and a protein bar. And remember to start the day by drinking some fresh, pure water to hydrate your body.

Eating styles: Eating smaller “mini-meals” is a very effective way to help you lose weight. It helps to eat your meals at consistent times. Eating every three hours during the day is a good way to keep your body constantly fueled with energy. This will also prevent you from overeating. Many people overeat because they starve all day and then binge on a big dinner. The key to maintaining weight is to keep your metabolic rate as high as possible. Skipping meals actually lowers your metabolism.

Reward System: Everyone from time to time needs to reward themselves. If you are overly regulated in your eating habits and never allow yourself a little indulgence now and then, one of two things will happen. Either you will binge or you will quit smoking and begin to revert to your old habits. It is well known that when you are too restrictive in your diet, you usually binge within a month and potentially gain even more weight.

Supportive relationships: Being with like-minded people who take care of themselves will really help you. If you are with peers who are overweight and have no motivation to get in shape, you will probably do the same. We tend to mirror those with whom we associate. So if this is your situation, why not look to broaden your horizons and meet new and interesting people? You could join a local gym or gathering group that does hikes, hikes, swimming, dancing, etc. This will change your perspective of yourself. Before you know it, you will be incorporating new and healthy habits into your own life and you will be on your way to successful weight loss.

Eliminate Junk Food – Go through your kitchen and eliminate all junk food and unhealthy processed foods. By doing so, you and your family will benefit. If you have easy access to junk food, you will most likely eat it. Anytime you feel rushed or upset about something, you will reach out to these types of foods. Instead, focus on filling your pantry with healthy and wholesome foods. Keep snacks like fresh fruits and unsweetened yogurts in your home.

Water – Water is very important to your good health. You need to stay hydrated. If you find it difficult to drink water, add fresh lemon or lime. Try to drink 4 to 6 glasses of water a day. Drinking water is helpful for weight loss because it keeps you feeling full. An easy way to get your water intake is to bring a few bottles to work to keep on hand. This will lessen the temptation to drink high-calorie, sugar-filled sodas or fruit juices. Remember, whenever you begin any diet or lifestyle changes, always consult with a medical professional, especially if you are taking prescription medications or suffering from any illness or disease.

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