1. Remember fat is not as important as calories for controlling weight. Just make sure you’re eating healthy monounsaturated and poly-unsaturated fats instead of saturated and trans fat. The less, the better. You should not be eating more than 20 grams of saturated fat per day, and you should limit trans fat as much as possible.
2.Strength train, which means weight training in the gym or at home at least 30mins, 2 x per week. Muscle helps speed your metabolism since it requires 50 calories a day just to support a pound of muscle.
3.Cut down on processed foods. Stick with all-natural foods, which have little added preservatives and chemicals. If you can’t find it in nature, think twice before you eat it.
4.Cardio exercise! Do interval training on an exercise of your choice (eg. running – warm-up 5mins then do 1min fast, 1min slow continously for 20mins.)
5.Eat more. Yep, you heard right. Instead of the 3 square meals a day, go for 6 micro meals to keep your metabolism geared up to burn and your insulin levels steady.
6.Aim to exercise at least 3-4 sessions per week, in the beginning. 4-5 sessions per week will be good once you get the hang on exercising.
7.Eat more protein. Your body needs protein to support the muscle it has. Just make sure you’re sticking with quality proteins such as lean meats, fish, and poultry. Whey and Soy Proteins are also good choices. Stay away from meats with high saturated fats.
8.Do something fun and always think in terms of physical activity. Ask yourself how you can be more active.
9.Control your portions by eating low energy-density foods. Foods such as vegetables and fruits have low energy density which make them less likely to be overeaten. They are also packed with nutrients such as vitamins and minerals which ensure your metabolism has the resources to do its job more efficiently.
10.Don’t cut out any one food group. You should be consuming carbohydrates, protein, and fat at every meal. This will keep you balanced.
11.Drink more H20. Water is a major player in weight control. Besides being a major part of your body, water helps flush metabolic wastes keeping your metabolism charged. It also helps you feel fuller, helping you to eat less. Don’t wait until you feel thirsty. Start by drinking at least a half-gallon of water everyday. For active people, move up to a gallon per day.
70% of your body is made of this stuff. Drink it up!
70% of your body is made of this stuff. Drink it up!
12.Eat more fiber. By consuming at least 30 grams of fiber daily, you will feel fuller than you would by not eating the fiber. Fiber also helps out your health by latching on to LDL cholesterol and flushing it out of your system. Some good sources of fiber include vegetables (with the skin), fruits (with the skin), whole-grain breads, and high fiber cereals such as Kashi and Fiber One. One simple thing to boost fiber intake would be to eat an Orange instead of drinking Orange Juice. It has less calories, more fiber and bound to make you feel more satisfied.
13.Eat your complex grains early in the day and then stick with the water rich carbohydrates such as fruit in the evening. This has to do with the way insulin is secreted into the bloodstream.
14.Make some changes. While eating healthy is a good start, you’re never going to reach your full potential for a leaner body unless you get active and start sleeping better. Aim for 7-8 hours per night More or less than that can have negative effects on your health.
15.Stay away from fast food, or at least don’t eat it as often. It is a far healthier option to cook a nice meal at home.
16.Eat your meals slower. It takes about 20 minutes for your body to know when you’re full. If you eat too quickly, you may have eaten too much before your body knows when the limit is reached.
17.Eat some fish. Fish, such as salmon, is rich in Omega-3s, which is an Essential Fatty Acid. This helps keep your heart healthy, and keeps the bad fat out. Fatty fish such as salmon, halibut and shellfish help reduce the size of fat cells and help out with fat loss.
18.Exercise in the mornings before you eat breakfast if you want to burn fat more effectively. Perhaps go for a mile jog around your neighborhood, or walk the dog. Doing aerobic (fast paced) exercises after you’ve been fasting for 8 hours will force your body to burn fat instead of calories for energy.
1. Calculate your daily energy output .
* Women [655.1 + (9.56 x weight kilograms)+ (1.85 x height centimeter) - (4.68 x age years)] x 4.2
* Men [66.47 + (13.75 x weight kilograms)+ (5 x height centimeter) - (6.76x age years)] x 4.2
* Multiply the kJ amount by the following factor depending on your lifestyle: 1.2 = sedentary, 1.375 = lightly active (1-3 days a week exercise), 1.55 = moderately active 3 -5 days exercise or sport, 1.725 = very active hard exercise 6-7 days/week, 1.9 = extremely active hard daily exercise or sport or physical job.
2. Keep a food journal for a week or two. Write down all that you eat. Include snacks, cups of coffee, Big Macs, etc. – it all adds up. You may be surprised how much you are consuming in between meals.
3.Use the journal to help understand when it is you might eat foods that are high in kJ and find ways to cut them out and replace those items with healthier choices. For example, if you crave sugar in the afternoon replace sugary snacks with fresh fruit.
4.Work out what energy you are actually expending daily and find ways to increase your level of activity. You don’t necessarily need to join a gym. Simple changes can add up. Try parking as far away from the shops as you can and walk in. Climb the stairs, rather than riding the elevator. Dance while you vacuum. Play actively with the kids instead of just watching TV.
5.Focus on attaining good health, rather than feeling deprived or “on a diet”. Losing weight is frequently the result of living a healthier lifestyle
6.Try to stick to three meals a day. Breakfast – eg. high fiber cereal with low fat milk, Lunch eg. wholemeal sandwich with lean filling OR a salad with no fat dressing, Dinner eg. Protein (meat, fish or poultry – all lean cuts and skinless with lots of vegetables or salad and minimal amount (not necessarily no) carbohydrates. Healthy snacks are alright especially if they help you from getting so hungry that you eat foods you shouldn’t.
TIPS
A possible diet: Breakfast: toast with your favourite spread, banana, coffee; Snack: apple, carrot; Lunch: whole-grain sandwich with chicken or ham, cheese, salad vegetables, 97% fat free mayo, tomato sauce (don’t make that face, tomato sauce is really nice with mayo!), salt and pepper; Snack: handful of nuts (not too many), coffee and/or natural yogurt with berries(will need a little sugar, depending on the yogurt); Dinner: lean meat, vegetables or pasta with tomato-based sauce or vegetable/minestrone soup with fresh bread.
(Reriani Communications)— Get Your Facts Straight: Eat Right for Healthy Weight LossThere are so many reasons why you are hardly able to stay on your goal of cutting down the pounds for too long. On one side, there are all your possible excuses for quitting too soon. On the other hand, there are all the fictitious healthy weight loss programs that never get you there.Disillusioned as you are, you wonder which is fact and fiction in all your learnings and exposures. You question whether your dream will ever become a reality.After having been bombarded with so much conflicting information on how low carb diets, low fat menus, miracle workouts, and celebrity diets are your secret weapon to getting the body you have been dreaming of, you only end up disappointed in morale and at a loss on what to do next. Sometimes you are at the point of giving up on those elusive secrets to trimming down.
Getting your facts straightWell, that’s only because when facts get distorted, they tend to become misleading. As a result, they inevitably make any program ineffective.How you wish you could get your facts straight, because only then can you figure out the secrets.Well, the secret’s out. It’s time to zero in on the truth, and it doesn’t start with zero calories. It starts with eating right. Eating rightIt’s such a cliché but eating right means eating the right foods at the right time and at the right interval. People become overweight and distraught simply because they are eating all the wrong kinds of food, the wrong intake of calories, and the wrong pattern of meals. All the more, their dream of healthy weight loss becomes more elusive.There is also no such thing about skipping breakfast and missing meals in the process. In fact, you are encouraged to have five meals a day in smaller servings.When you talk about the right foods, forget all you’ve heard about the extremes of low and zero such as low-carb, low-fat, and zero-calorie. It may prove to be a fallacy. Instead, think of health, nutrition, and balance.A healthy and balanced diet means that which meets your nutritional requirements. You are entitled to a portion of the four basic food groups like carbohydrates, proteins, fruits, and vegetables while you have to consume a lesser portion of the fifth group which translates to fats.Not all fats and oils, however, are detrimental to your diet. It only matters that you separate the good fats from the harmful ones. For example, avoid trans fats if you are struggling with healthy weight loss.Here’s another false notion which should be corrected. Most people commit the error of concentrating too much on instant, fat-burning foods instead of focusing a little more on eating the right foods and burning excess calories.If you’re quick to pick up on the habit of eating right, you’ll be quick to achieve some results. It’s all about indulging in a healthy balance of diet and nutrition, rest and sleep, activity and exercise. It IS time to get your facts straight. Eat right for healthy weight loss!I’ve been helping people find internet solutions for over ten years. I will only write articles and direct readers to honest well researched and documented information.Please visit my site for to subscribe to a free newsletter and get good advice on choosing a weight loss plan right for you.http://expert.fatlossguidereviews.com