Simple tips to lose weight
Simple tips to lose weight
- A gradual, moderate restriction of calories together with exercise is
the only proven method to lose weight and keep it off. - Don’t become a slave to the scale; focus on feeling healthier as well as
losing weight. It doesn’t matter what the scale says but how you look and if
you are happy with yourself. - Keep your rate of weight loss under two pounds per week; adjust your
level of calorie restriction by the amount of weight loss you experience
each week. - As a general rule, a non-active person requires 12 calories per pound
per day to maintain their current weight. So a 150 pound person who is not
active would require 1800 calories per day to maintain their weight. - You have to burn 3500 extra calories or eat 3500 fewer calories to lose
one pound. - Don’t think that just trying to eat less will help you lose more: It
won’t. your body is used to the amount of food you eat and changing that
will make your body think you are "dying" and will use the calories it
stores to help your body. Eat, but eat good foods. - Never eat fewer than 1200 calories in a day or restrict your calories by
more than 550 per day. Your body will go into "starvation" mode and your
metabolism will slow down dramatically. When you begin to eat more, your
body will be more likely to store what you eat, causing you to gain weight
fast. - There are two things the body requires that have no calories: water and
fiber. The more of these you consume, the better for you and your weight
loss goals. Many vegetables are full of both: this is why a one pound
package of salad mix has only 100 calories or so. - When counting calories, look into the total number of servings in a
container and then calculate. Often times calories per serving are in mind
and one tends to forget that there might be 2.5 servings in the bag or can. - Read the food labels on all cans and jars. Almost any ingredient that
ends in "-ose" (dextrose, sucrose, etc.), is a kind of sugar, as is any kind
of honey or syrup. Fructose, a fruit sugar, is metabolized less quickly, and
is a better choice than sucrose (table sugar made from sugar cane or sugar
beets). Maple syrup also contains calcium and iron so it is a wiser choice
than sucrose. - Notice how so many so-called low fat foods are actually high in sugar
and have more calories than you might expect. Reduced fat, reduced
carbohydrate, reduced calories–none of these are excuses to eat more. - Don’t eat foods that list ‘(partially) hydrogenated oil’ in the
ingredients. Hydrogenated oil contains trans-fatty acids, worse for your
health than saturated fat. Food manufacturers in the United States are
legally allowed to say that their products contain 0 grams of trans fat as
long as one serving contains fewer than .5 grams of trans fat. Check the
ingredient label–no matter what the front of the package says–to be sure
that your food is completely trans-fat free. - The "0 gram" labeling rule applies not only to trans fats, but to
carbohydrates and total fats as well. Anything with less than .5 grams of
fat can be labeled "fat-free." Also, if something has less than 5 calories
per serving, then it can legally be labeled as having 0 calories. (An
example is Sweet ‘N’ Low, an artificial sweetener, which contains 4 calories
per packet, but can legally be labeled as having 0 calories. The dextrose
used as a carrier for the saccharin contains 1 gram of carbohydrates (listed
on the label.)) - Don’t avoid fat (or carbohydrates for that matter) altogether! Healthy
fats such as mono-unsaturated fat (predominant in olive oil) and foods which
contain naturally high amounts of fatty acids such as Omega-3 are perfectly
acceptable. - Sugar is addictive and causes cravings for more food and more sugar.
This is one reason why many fast foods, and some canned foods at our
supermarkets are loaded up with sugar. The reason sugar is addictive is that
our brains operate on carbohydrates only, and sugar is one of the fastest
ways to get carbohydrates to the brain. A quick flood of carbs to the brain
gives a rush ("sugar high"), which is followed by a crash when the body
produces insulin to combat the high blood sugar. When sugar is combined with
fiber, like in whole fruits, it is metabolized more slowly, which is
healthier. - Plan out a good exercise timetable. One of the reasons why so many of us
do not have time to exercise is because we do not have a proper timetable
allocated for exercising. Draft out an exercise timetable and show it to
your friends, so as to maintain your commitment in it. If you are someone
who is always backing out at the last minute when it is time to exercise,
you should always ask a friend to exercise with you. This will make you feel
responsible to turn out for exercising.
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