Fitness & Diet

Effective Weight Loss Tips

Written by Mike

Anyone who desires to have a slimmer body needs effective weight loss program that will help in achieving their goals.

The following tips will be helpful in shedding unwanted pounds:

  • Don’t ever skip regular meals.

Don’t skip your regular meals especially your breakfast. People often ignore breakfasts as part of their dieting habits. That is a weight gaining phenomenon.  Also, ensure you take your meals on time.

You must not forget that food nourishes the body. Although dieting or cutting down on food intake can help people lose weight, this cannot assure permanent weight loss because they will tend to eat more the next meal and the meals after that.

  • Regulate the food intake

Eating in littler sums or nourishment bits will enable one chop to down on calorie and fat admission. Eat in constrained amounts. Control is the watchword in the weight reduction venture.

Screen continuous weight reduction

Screen continuous weight reduction of around 1 to 2 pounds week by week without crabbiness, weariness, or shortcoming. This will enable your body to recover the misfortune water and fats.

Choosing solid nourishment decisions

Picking the sustenances that an individual can eat from the nourishment pyramid would support the person in question build up a well-adjusted eating routine just as great dietary patterns.

Cut down on calories appropriately

On the off chance that one is shedding pounds to accomplish wellbeing and wellness, the individual must ensure that they know their body’s required calorie-admission since cutting such a large number of calories can hinder digestion. This will likewise make it hard for the body to devour the important supplements it needs to perform well.

  • Drink Lots of Water

Your day should begin with water. Drink lots of it, there is no such efficient purifier like water. Water plays an important role in weight loss as water hydrates the organs and the body. It suppresses hunger pangs, and can be taken in more amounts to get a filled up feeling.

  • Eat Nutritious  Foods

Snack your day with lovely salads and nutrient rich fruits like apples, oranges, etc.

  • Cut down on Sugar intake

No sodas, coffees and such beverages on a daily basis as they can encourage obesity

  • Take a Walk

Keep walking, don’t stop that habit for its so good for your health.

Take more 15 minutes everyday. To some, this may sound like a lot. But all you have to do is split it up throughout the day. Leave for work with an extra 5 minutes to spare and walk to a bus stop further away or park the car 5 minutes further away than you usually do. At lunch take a 5 minute stroll or take the stairs instead of the elevator. Walk to the local shop instead of driving, etc.

  • Avoid sedentary lifestyle

The advent of technology and automation of the workplace promotes sedentary lifestyle. You will never, ever be able to burn the desired amount of calories by spending most of the time surfing the net and instant messaging.

The absence of exercise and an active lifestyle, contributes to the accumulation of excess fat in the body, eventually leading to a difficulty in burning energy that is absorbed through food intake.

There are quite a few ways to get moving. Clean the house, mow the lawn, when it’s spring start spring cleaning, take the kids to the park and enjoy the weather, jump rope, play baseball maybe a little catch, go to the park and play with the pigeons. They love to run and exercise and there are always plenty of them around in the park to play with, and so on.

  • Low carb Foods will do

One of the food choices that help the overweight shed some unwanted pounds is when carbohydrate intake is limited to a few grams per day.

By limiting breads and pastas, the body uses the fat that is stored and the dieter starts to loose weight within weeks. Some of the foods that should be avoided when on a low carb diet are: Candy, Donuts, cakes,  ice cream, cookie dough, deep fried Twinkies, a lot of butter spreads, mayo, sour cream, and Pastries. Anything containing white flour such as bread, rolls, bagels, pasta and white rice should also be avoided.

Although this may seem like a lot of choices to give up, all of these foods are very high in carbohydrates. This is particularly dangerous for those suffering from diabetes. Health expert theorize that a high carbohydrate diet could raise their blood sugar levels to life threatening levels.

There are good carbohydrate choices. Meat is naturally low in carbohydrates. Liver is the exception to this rule. Eggs, poultry, fish, shellfish, low fat dairy foods, are good menu choices. They are easy to prepare and are full of vitamins.

Indulge yourself with plenty of fresh fruit. Grapes, cherries, berries, apples, mangoes and bananas are delicious replacements for the unhealthy desserts that most of us eat. Try them chopped into low fat sugar-free yogurt. Try grated carrot for a snack. Mix in a chopped apple if you want. Grated carrot takes longer to eat than a whole carrot and because of this, it’s way more satisfying.

Include at least two servings of vegetables in every main meal (not counting potatoes), or add a large salad with low fat dressing. Aim to eat more green, leafy vegetables. Fresh vegetables will help you to feel full and satisfy your body’s need for vitamins and minerals, reducing cravings.

Green vegetables that are low in starch include broccoli, asparagus, spinach, salad vegetables; cauliflower, green beans, Brussels sprouts and celery are also good choice foods that compliment any meal.

There are so many good choice foods to choose from, and so many ways to prepare them that the bad choice foods will not be missed when on a low carb diet.

Fiber is another essential part of dieting. Fiber helps the body in many different ways. When you do not get enough fiber it defeats the purpose of a diet.

Some of the health benefits that come from a low carb diet are: Lower insulin levels and stabilized blood sugar, which is a great health benefit to diabetic; keeping the weight off; Lower blood pressure, Lower Cholesterol, more energy, and more.

Unlike other diets, the low carb diet is safe for everyone. There are no side effects from being on this diet as there are not any food limit restrictions for a low carb dieter.

There are so many menu choices that a different meal can be prepared every day and the dieter would not have the same meal twice. For someone who has made a serious commitment to loose weight, a low carb lifestyle should be seriously considered.

Holiday meals can be prepared following low carb diet recipes that are easy, elegant, and very tasty.

Gone are the days when dieters had to starve themselves and suffer the pains of hunger all for the sake of loosing weight. The low carb offer a healthy alternative to dieting.

  • Do Regular Exercise

Exercise doesn’t have to mean spending hours at the gym or straining through exhausting workouts. In fact, in order for you to stick with it on the long run, exercising should be something that you enjoy.

Exercise has several benefits.

Exercise does burn extra calories and therefore does help to widen your calorie deficit. But it is not exercise that stand alone to effect any significant weight loss. It raises our metabolic rate, helping us to burn calories at a slightly faster rate, and improves our mood, which typically reduces our need for comfort-eating. However, don’t overdo your exercise workouts. Ideally, start with 45 minutes/day of any physical activity you can easily manage, and very gradually increase the duration and intensity. Listen to your body at all times, and be sure to loosen up beforehand and wind down afterwards.

  • Eat More Protein

Getting enough protein is very important if you are trying to lose weight.

In fact, protein has been known to help with weight loss in diverse ways, including it can reduce appetite, increase feelings of fullness, decrease calorie intake, increase metabolic rate and protect muscle mass during weight loss

The importance of eating enough protein can not be overstated.

Examples of foods that are high in protein include:

  • Lean Beef

Lean beef is very high in protein.

  • Lentils

Lentils are a type of legume.

Lentils are among the best sources of plant-based protein. Other high-protein legumes include soybeans, kidney beans, and chickpeas.

  • Eggs

Whole eggs are among the healthiest and most nutritious foods.

  • Almonds

Almonds are a popular type of tree nut rich in protein.

Other High-Protein nut include pistachios and cashews

  • Broccoli

Broccoli is an incredibly healthy vegetable.

  • Chicken Breast

Chicken breast is one of the most popular protein-rich foods.

If you eat it without the skin, the majority of calories in it come from protein.

  • Oats

Oats are among the healthiest grains.

  • Cottage Cheese

Cottage cheese is a type of cheese that is very low in fat and calories.

•      
Tuna

Tuna is a very popular type of fish.

It is low in both fat and calories, and is very rich in protein.

  • Greek Yogurt

Greek yogurt is also called strained yogurt and is a very thick type of yogurt that is rich in protein.

  • Milk

Milk is highly nutritious, but some are intolerant to it.

However, if you tolerate milk and enjoy drinking it, then milk can be a great source of high-quality protein.

  • Quinoa

Quinoa is a seed(grain) that is high in many vitamins, minerals and fiber, and is loaded with antioxidants.

  • Whey Protein Supplements

When you are unable to cook due to time constraints, a protein supplement can come in handy.

Whey protein is a type of high-quality protein from dairy foods, known to be very effective at building muscle mass, and may help with weight loss.

•      
Brussels Sprouts

The brussels sprout is a vegetable that is rich in protein.

•      
Peanuts

They are high in protein, fiber and magnesium.

  • Ezekiel Bread

Ezekiel bread is different from most other breads. Ezekiel bread is very high in protein, fiber and various important nutrients.

It is made of organic and sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans and lentils.

  • Pumpkin Seeds

Pumpkins contain edible seeds called pumpkin seeds.

Other High-Protein Seeds include: sunflower seeds and chia seeds.

  • Turkey Breast

It is very high in protein, with very little fat and calories. It also tastes delicious and is high in vitamins and minerals.

  • Fish

It is filled with important nutrients, and is very high in heart-healthy omega-3 fatty acids.

  • Shrimp

Shrimp is a type of seafood.

Like fish, shrimp also contains plenty of omega-3 fatty acids. It is so rich in protein.

  • Other examples include: shellfish, low

fat diary foods, green beans, etc.

About the author

Mike

Leave a Comment