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How To Lose Weight
By making an important lifestyle changes, you'll lose the weight safely and permanently. Nothing beats your will and your determination. You can lose weight without buying special foods, joining a gym or getting involved in an expensive diet clubs. Loosing weight seems to be a difficult task, but you will get the hang of it by just knowing a simple equation, calorie in, calorie out, you have to take fewer calories than your body burns everyday. This means eating less and exercising more. Our daily lives have become less active and more sedentary. We spent majority of our time behind computer desk or we purchase our necessities through the drive through or Internet instead of walking to the store, so we are not burning off as many calories as we used to. Everyone needs a certain level of calories each day for body’s basic needs. This number of calories is based on the person’s age, current weight, height, gender, and physical activities. Calories that we eat which are above this level are simply stored as fat, thus, if you want to lose weight you must reduce your daily calorie intake and/or burn more calories. For instance, reducing calories by 500 a day takes one pound off in a week.
For example, a 170-pound person
can save about 250 calories in a day by:
Going for a moderate 40 minute walk
Going for a dance instead of going to the movie
Substituting water for 2 regular cans of soda
Eating fresh raw veggies with sandwiches instead of chips
Using less or no sugar and/or cream in the coffee or tea
To burn more calories you should:
Always eat breakfast in the morning it’s better to have some
protein with breakfast such as eggs, bacon, sausage, etc.
Eat 4 to 6 six small meals, 2 to 3 hours apart
When you do snacks, go for raw, natural, and organic vegetables such
as carrot or celery sticks or fruits instead of cheese or donut
Park further away and walk to your destination
Use the stairs instead of the elevator or escalator
Choose 100% wheat instead of white.
White rice and white breads are high in refined sugar, which
translates to more calories
Make your food steamed, grilled and broiled instead of fried and use
spices as seasonings instead of using cheese, oil and butter
For dessert, use fresh fruit or frozen yogurt instead of cakes and ice cream
In order to follow your diet and stick with it, you should make a commitment first, once you've made a commitment to lose weight, there are four easy steps you can take to maintain your interest and motivation.
Step One: Specify your Goal
Clarify your goal and what you really want to accomplish. Specific goal such as an ideal weight, dress size, or what ever you like to accomplish by losing weight will helps you to visualize your goal, and motivates you to stick to your plan and enjoy your newly found health and energy. Write down your ultimate weight-loss goal, and plan for smaller goals. Then, break down your plan into smaller and more manageable goals, such as daily, weekly, and monthly goals. Next, try to archive them one at a time. Small goals are easier to stick with and seem more achievable when is clear. Make sure to reward yourself as you reach each small goal by treating yourself to a manicure, facial or even purchase something nice for yourself, but make sure it’s something you enjoy and makes you feel good. The important part of success is thinking big, dreaming big, and believing in yourself that you will succeed. To live the life of your dreams, think positive and get rid of the negative thoughts. After all you deserve the best!
Step Two: Specify your
Motivation
Specifying your motivation makes the goal to seem more real to you. Try to write down as many as you can the reason for losing weight. This will keep you motivated and help you to stick to your diet. These reasons can be related to health such as, lowering cholesterol and heart disease or simply living a vibrant and healthy life. You should remember that you are doing this for you and nothing beats self-satisfaction. Leave a copy of the goals somewhere that you can see such as on the bathroom mirror or on the refrigerator, whenever you get discouraged, think of your progress and look at your goal. Try to purchase healthy foods so you will be less tempted to cheat.
Step Three: Make a Chart and
Journal
You
need to make a chart and a journal. Make
the first chart before starting your diet to show your daily food consumption.
Before you start any diet, make chart of what you eat for breakfast,
lunch, and dinner, even for snakes. Write
down calories and fat intake with each item (see chart below) and be honest.
This chart will help you to lose weight by showing you what you can
eliminate from your diet without missing that much. Use the journal for during your diet to keep track of your
eating and also use it for motivation. Be
patient, it would take time to lose weight.
Remember, you didn’t gain weight over night it took you a life time to
get there, so you can’t lose weight overnight, it would takes some time.
To lose weight and keep it off, you can’t just wish the weight
away; it takes action to get what you want. Nothing
would help you, except your determination and persistence.
Don’t get discourage if you slip, remember that fitness is a lifetime
journey. You may fall along the
way, but don’t get discouraged get right back into it.
Look at your journal and your progress and focus on future and your power
to change. You will see this boosts your confidence and makes you feel more
enthusiastic about your effort. I’m
sure you will succeed.
Please
remember:
Weight yourself not more than once a week, don’t weight every day
Leave your scale on a flat surface not on a carpet
Always weight yourself at the same location
Step Four: Make a Plan
To be successful in your diet, you must burn more calories than you consume, thus, plan to reduce your calorie intake and increase your exercise. Reduction in 500 calorie a day reduces your weight by 1 pound a week. Choose the workout you are interested in so you are motivated to do. If it’s possible began your diet and exercise with a friend or family member so you can motivate each other. You can start the exercise light and for 15-20 minutes a day for at least 3-4 times a week. Calorie intake should be 1200-1500 calories per day. Remember, fat get stored in your body, but exercise doesn’t.
Step
Five: Beware of negative energy
Some people will get jealous and try to discourage you from your goal.
Proceed with caution and don't fall for their tactics.
You just start making smart and healthy choices, who knows, they may
follow your lead. Remember that you
are making changes in your life, it’s for you not for them, it's what you want
to do, not what they want you to do. So
stick to your goals, keep your head up and be proud of your decision.
Take advantage of your life now, you’ll never regret it.
Your exercise should include all of the followings:
Warm-up and
stretch
Make
sure to warm-up your body and stretch before and after any exercises to avoid
injury.
Always stretch to the point of tightness not pain. Don’t hold your
breath and breathe normally.
Exercise to the point that you can carry on a conversation during workout
and avoid working too hard.
Cardiovascular Exercise:
Cardiovascular
exercise for minimum of 20 minutes a day for at least 3-4 times a week is
necessary to staying in shape while losing weight. Cardiovascular exercise
includes aerobic, dancing, jogging, jump rope, treadmill, brisk walking
with neighbor, friends or family member around the block, riding a stationary
bike, walking up and down the stairs in your home, or even taking the dog for a
walk. The
exercise should be to the point that take your heart rate up and make you sweat.
To be successful, you should pick an activity that you can do and
enjoy doing it.
Weight Bearing Exercise:
Building muscle is very important. Muscle burns more calories than fat, even when you are not engaged in exercise. Weight bearing exercises not only build muscles for you but strengthen your bones and prevent osteoporosis. To build muscles you must do exercises that involve resistance, such as using weight, resistant rubber band, even water bottles or a can of soups, and push-ups (lifting your own weight). The other benefits of weight bearing exercises are that it would sculpt and give some curves to your body. Technique is very important; if you yank or jerk your mussels, you take a chance of hearting yourself. Use a weight that is appropriate to your fitness. If you are new to weight lifting, starts from ½ pound to 1 pond, then gradually increase it to 5 pounds or even more depending to your fitness level.
Proper Nutrition:
Proper
nutrition is foundation of good a health. Be
aware of four basic nutrients:
Ø
Water
Ø
Carbohydrates
Ø
Protein
Ø Fats
Your body needs all of the four basic
nutrients in addition to vitamins and minerals daily to stay healthy and
function properly.
Water
Two third of human body is water. Water helps to transport nutrients to the cells and collect their waste. It is essential for digestion and absorption of food, circulation and excretion, helping in absorption of water-soluble vitamins, as well as maintaining the body temperature. It is recommended to drink 8-12, 8oz glasses of water a day to help maintaining a proper health.
Carbohydrates
Carbohydrates are the main
source of energy and fuel for the cells especially brain and blood cells.
Carbohydrates help the body to function properly. Carbohydrates used to
provide energy and excess carbohydrates are stored in the liver as fat.
Carbohydrates are two types:
Simple carbohydrates include
fructose or fruit sugars, lactose or milk sugar, and sucrose or table surges.
Simple sugar metabolizes and leaves the stomach quickly so you feel hungry
easily.
Complex
carbohydrates include starch and fiber as well as vegetables such as whole
grain, peas, corn, and beans. Complex
carbohydrate especially fiber stays in the stomach longer so you don’t feel
hungry for a longer period of time.
Fiber cannot
be digested but can help in softening and bulking the stool. Fiber prevents
constipation and hemorrhoids by retaining water and making the stool easier to
move. This way the digestive track
stays clean so prevents colon cancer. Fiber
reduces the risk of heart disease by binding to the bad cholesterol (LDL) and
eliminates it from the body, thus, lowering the cholesterol level in the blood.
Smart choice of carbohydrates will keep you healthy and thin. Try to avoid refined carbohydrates such as desserts, candies, cookies, and soft drinks, and substitute them with unrefined carbohydrates such as fruits, vegetables, and whole grains. It is recommended that 60% of your total calories have to come from carbohydrates this includes 25 grams of fiber. For example, if you are on 1200 calorie diet:
1200x60%=720
There is 4 calorie in 1 gram of carbohydrate; you divide 720 by 4=180g carbohydrate per day needed. More Info...
Protein
Protein is necessary for growth
and development of cells. Protein helps to build muscles and produce hormones, enzymes,
antibodies, and different body tissues, in addition of providing energy and
maintains the acid-alkali balance in the body.
There are two types of proteins:
Complete proteins: they contain
all the necessary amino acids (building blocks of proteins) for growth.
Complete proteins are red meat, Poultry, fish, eggs, and dairy products.
Incomplete proteins: they
contain some of the necessary amino acids essential for growth.
Incomplete proteins are grains, legumes, and green leafy vegetable.
When incomplete proteins are consumed together will provide complete
proteins. The only vegetable that
considered complete protein is a soy product, such as soymilk, tofu, soy cheese,
and fresh soybeans.
In animal products, yogurt is
the only complete protein in addition of having vitamin A, vitamin D, and
vitamin B-complex. Yogurt contains friendly bacteria called Lactobacillus
acidophilus that helps in digestion and prevents many stomach and intestinal
diseases. Make sure to purchase
yogurt with live culture and don’t keep it more than ten days in refrigerator.
Try to eat plain yogurt instead of flavored one, that they contain lots
of sugar and preservatives. The
best way to ensure freshness is to make your own yogurt.
It is recommended that 30% of your total calorie have to come from
protein. For example, if you are on 1200 calorie diet:
1200x30%=360
Fats
Fat provides energy and helps
in production and growth of cells especially the brain cells.
Fat is very important in normal brain development especially in first two
to three years of life. After two to three years, body requires small amount of fat to cushion the internal organs
and maintain the body temperature. Excessive
fat intake in the diet leads to cholesterol leading to heart disease and colon
cancer. The building block of fat
is called fatty acids. There are
two types of fatty acids:
Saturated fatty acids (solid in room temperature)
Unsaturated fatty acids (liquid at room temperature) that are broken down to:
1.
Monounsaturated fatty acids
2. Polyunsaturated fatty acids
Saturated
fatty acids are basically animal fats such as, red meats including beef,
lamb, veal, pork and ham. In dairy
products such as, milk, cheese, yogurt and cream, and some vegetable fat, such
as coconut oil, and vegetable shortening contain saturated fatty acids.
Monounsaturated
fatty acids are known to reduce LDL level in the blood without affecting
the HDL level, but make sure that the total intake stays between 10-15% of total
calories per day. You can find
monounsaturated fatty acid in nut oils such as peanut oils, olive oils.
Polyunsaturated
fatty acids are known to reduce total blood cholesterol, both LDL and HDL.
Since it reduces the good cholesterol in the blood too, it’s better not
to consume more than 10% of total daily calorie intake. You can find
polyunsaturated fatty acid in corn oil, soybean oil, and sunflower oil.
It is recommended that 30% of your total calorie have to come from protein. For example, if you are on 1200 calorie diet:
1200x30%=360
There are 9 calorie in 1
gram of carbohydrate; you divide 360 by 9=40g fat per day needed.
Trans-fatty
acids do
not do
not exists in nature and are made by adding hydrogen to the monounsaturated
fatty acids and polyunsaturated fatty acids to form a solid oils, such as
margarine, vegetable shortening, and whipped creams.
Trans-fatty acids are known to raise the LDL in the blood level. More
Info...
To
have a successful diet you should:
·
Limit your food portion-
It’s important to eat in small portion and more frequently than to eat
in large portion and less frequent. When
you give body lots of food at the same time, the cells can only absorb little of
it at a time, the rest will be stored as fat.
Eat small portions three times a day with healthy snacks in between each
meal.
·
Limit saturated fat intake-
Cook with olive oil or vegetable oil and choose low fat or non-fat
products. Trim the skin off of
chicken and turkey. Trimming fat
after cooking keeps the meat moist. Use
limited amount of butter or any types of oil when preparing food or don’t use
it at all. To save a lot of
calories, choose light meat such as breast instead of dark meat such as
drumsticks.
·
Limit your alcohol beverages-
You
don't have to quit alcohol entirely, but try to drink moderately.
Alcohol consumption increases your appetite, decreases your self-control and
causes you to over eat.
Alcohol also contains lots of calories.
·
Increase fruit and vegetable
intake-
For snack substitute fruit such as an apple, a pear, 10 grapes, etc. and
vegetables such as carrot sticks and celery sticks for candy bar and potato
chips. Choose steamed vegetables
and use herbs and spices as seasonings instead of loading them with butter, oil
or cheese. Seasonings such as, ginger,
cayenne, jalapeno peppers and Tabasco sauce can boost your fat-burning ability
by up to 25%. If you sauté vegetables, reduce the amount of oil and try
to use olive oil or other nuts oil. Eating
dessert is a habit not eating from hunger, so you can choose fruit cocktail,
yogurt parfaits, frozen yogurt, and fresh fruit.
·
Increase whole grains and fiber
intake-
Whole grains and fiber move through the digestive system slower and keeps
your stomach full longer, so you are satisfied and eat less.
Fiber is not digested and cause easy movement of stool through your
digestive tract. Fiber keeps your digestive system healthy and decreases the
chance of colon cancer. Substitute
100% whole wheat bread and whole-wheat pasta for white bread and white pasta.
Choose brown rice instead of white rice.
White rice, white bread and white pasta are high in refined sugar that
digests quickly and transfers into more calories.
·
Your last meal of the day should be between 6-7pm, after that the
body’s metabolism slows down and any food you eat will be stored as fat.
Why don’t you eat during the day when the metabolism are active and can
use the food to nourish the cells? Sample
Menu
·
Take your daily nutritional
supplements-
When
you diet and reduce your calorie, naturally you reduce vitamins and mineral
intake. To overcome this problem
you need to take dietary supplements. Dietary
supplements promote and boosts metabolism thus supports weight loss, but make
sure that the supplement does not contain Senna, Ephedra, fen-phen, caffeine,
diuretics, or other stimulates that increases the heart rate.
Don’t take your health for granted, prevention is the best medicine.
Consult your physician before taking any dietary supplements.
The
following simple tips can help you be
successful in your diet and eat better:
Get enough sleep, at least 7-8 hours a day. Good night sleep gives you more energy, boosts your
metabolism by about 40%, and keeps you from over eating.
Make a list of your needs before you go to the market, this prevents you from impulse shopping.
Park far away from the door and walk through the parking lot.
Leave your shopping cart at the end of the aisle and carry your stuff
back to your cart.
Always eat breakfast preferably protein and fiber, to start your
metabolism and keep you full for a longer period of time
Snack on carrot sticks, celery sticks, zucchini sticks, and fruits instead
of cookies, cakes, and other unhealthy foods. Try to keep your snacks below 200
calories.
To control your portion size, take a medium plate, and follow simple
rules. Half of your plate should be
vegetable or fruits, quarter of your plate should be carbohydrates such as,
small potato, whole wheat bread , pasta, or brown rice, and the other quarter
should occupy protein such as skinless chicken breast, fish, or lean meat.
Eat three full meals with
healthy snack in between ( five to six times a day.)
Eating in small portions and more frequent will keep your metabolism working and your
blood sugar constant, so you wouldn't be starved and overeat. In
order to know how much calorie you need a day to maintain your diet, you
take your weight in pound and times that by 10.
For example, a 150-pond person will need 1500 calories to maintain
its weight.
Now, you should divide the 1500 calories wisely through out the day
to avoid overeating. More
Info...
To maintain proper weight, drink lots of water and keep yourself hydrated.
To make the taste of water more interesting, add a slice of lemon or mint
to it.
If you feel hungry before you go to bed, try to have fruit, vegetables,
one cup of unsweetened yogurt or handful of unroasted, unsalted almonds or
walnuts instead of sweets or white bread.
Reduce or cut salt from your diet to prevent water retention and high
blood pressure.
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