10 tips for a healthy weight loss
For many people the fight against obesity is a long and laborious road and too often it is a temporary event followed by a steady regain of the lost weight. Luckily, many invaluable strategies exist and with the proper perseverance and support, obesity can be defeated.
Regardless to the method a person chooses to get rid of the unwanted surplus of fat, here are a few tips to keep in mind when starting a weight loss procedure:
TIP 1 - Exercise - for a successful weight loss with physical activity, strive for a minimum of 5 - 30 minute sessions/week. Find something you enjoy as the possibilities of exercising are almost unlimited. Walking with a friend, swimming, tennis, jogging - enjoy its positive benefits and feel active and healthy.
TIP 2 - Keep a Diary – as it will help you keep a steady schedule and may also reveal some interesting facts, like you turn to snacks when different feelings or emotions are present in your life. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes and it will keep you focused on your initial goal – loose the accumulated weight.
TIP 3 - Lose weight slowly - the more quickly is a weight loss, the more likely the loss is coming from water and muscle, not fat. Fat loss is best achieved when weight is lost slowly with no more than 1-2 pounds/week.
TIP 4 – Try to keep a balanced diet – by making sure you have all the basic nutrients your body needs for a normal function. Carbohydrates are sugars that provide the body with energy, proteins are required for growth, maintenance, repair of body tissues, certain proteins transport oxygen, and you also need a small amount of fat.
TIP 5 - Never skip a meal - make time for breakfast as this is the first course you have after a long period of rest, providing you with the proper energy for starting an active day. Try to consume six small rather than three huge meals a day, with foods from all the food groups, helping to keep blood sugar levels steady, to control appetite and weight.
TIP 6 - Take your vitamins – when keeping a balanced diet you also need some sources of vitamin, so try to consume fresh fruits and vegetables daily. Vitamins contain antioxidants to protect the body's cells and tissues from the damaging effects of toxic molecules called free radicals.
TIP 7 - Watch your portions - be aware of the amounts of food you consume at a sitting by learning to pay attention to your hunger level and stop eating when you feel comfortably full. Know the healthy daily calorie intake at a healthy person based on gender and age, as well as for those who are on a diet.
TIP 8 – Try to sleep and make time for relaxation – in case you don't get enough rest, cortisol levels rise, making a person feel hungry and less satisfied with the consumed food. A number of medical studies have shown that stress can deplete important nutrients like the B complex and C vitamins and sometimes the minerals calcium and magnesium.
TIP 9 - Snack on whole grain, high fiber foods – When being on a diet it doesn't mean that you are banned of your favorite snacks or food, chocolate is allowed from time to time just don't overreact. Whenever you are in the mood for snacks, try replacing chips for foods high in fiber and low in sugar, like oatmeal, whole wheat bread or fruits.
TIP 10 - Avoid caffeine, cigarettes and alcohol – based on a study made by the American Institute of Stress, cigarettes, as well as caffeine-laden soft drinks, coffee, tea, and even chocolate, can cause cortisol levels to rise.
For many people the fight against obesity is a long and laborious road and too often it is a temporary event followed by a steady regain of the lost weight. Luckily, many invaluable strategies exist and with the proper perseverance and support, obesity can be defeated.
Regardless to the method a person chooses to get rid of the unwanted surplus of fat, here are a few tips to keep in mind when starting a weight loss procedure:
TIP 1 - Exercise - for a successful weight loss with physical activity, strive for a minimum of 5 - 30 minute sessions/week. Find something you enjoy as the possibilities of exercising are almost unlimited. Walking with a friend, swimming, tennis, jogging - enjoy its positive benefits and feel active and healthy.
TIP 2 - Keep a Diary – as it will help you keep a steady schedule and may also reveal some interesting facts, like you turn to snacks when different feelings or emotions are present in your life. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes and it will keep you focused on your initial goal – loose the accumulated weight.
TIP 3 - Lose weight slowly - the more quickly is a weight loss, the more likely the loss is coming from water and muscle, not fat. Fat loss is best achieved when weight is lost slowly with no more than 1-2 pounds/week.
TIP 4 – Try to keep a balanced diet – by making sure you have all the basic nutrients your body needs for a normal function. Carbohydrates are sugars that provide the body with energy, proteins are required for growth, maintenance, repair of body tissues, certain proteins transport oxygen, and you also need a small amount of fat.
TIP 5 - Never skip a meal - make time for breakfast as this is the first course you have after a long period of rest, providing you with the proper energy for starting an active day. Try to consume six small rather than three huge meals a day, with foods from all the food groups, helping to keep blood sugar levels steady, to control appetite and weight.
TIP 6 - Take your vitamins – when keeping a balanced diet you also need some sources of vitamin, so try to consume fresh fruits and vegetables daily. Vitamins contain antioxidants to protect the body's cells and tissues from the damaging effects of toxic molecules called free radicals.
TIP 7 - Watch your portions - be aware of the amounts of food you consume at a sitting by learning to pay attention to your hunger level and stop eating when you feel comfortably full. Know the healthy daily calorie intake at a healthy person based on gender and age, as well as for those who are on a diet.
TIP 8 – Try to sleep and make time for relaxation – in case you don't get enough rest, cortisol levels rise, making a person feel hungry and less satisfied with the consumed food. A number of medical studies have shown that stress can deplete important nutrients like the B complex and C vitamins and sometimes the minerals calcium and magnesium.
TIP 9 - Snack on whole grain, high fiber foods – When being on a diet it doesn't mean that you are banned of your favorite snacks or food, chocolate is allowed from time to time just don't overreact. Whenever you are in the mood for snacks, try replacing chips for foods high in fiber and low in sugar, like oatmeal, whole wheat bread or fruits.
TIP 10 - Avoid caffeine, cigarettes and alcohol – based on a study made by the American Institute of Stress, cigarettes, as well as caffeine-laden soft drinks, coffee, tea, and even chocolate, can cause cortisol levels to rise.
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