Tips to help you lose weight to look better, feel better, and live a healthier
life.
Take control of what you eat.
There are few things that we have complete control over, but what we put
in our mouths is one of them. We don't have to lose control in a restaurant
or
a friend's home, and we don't have to eat everything that's put in front
of us.
We love fat because it carries flavor, and restaurants
aren't
as interested in whether we'll be around in 30 years as whether we'll be
back next week.
Eat more fruits, vegetables and whole grains.
People that eat mostly unprocessed foods including fruits, vegetables and
whole grains often find that they can eat as much as they want without
gaining weight.
If they are switching from a diet containing a lot of meat and junk food,
they find that they can eat more yet consume fewer calories. And they lose
weight.
When you eat meat, be sure it's lean. Think native Chinese. They
eat mostly rice and vegetables with a little lean meat for protein and flavor.
But don't
confuse this with Chinese restaurant dishes like deep fried sweet and sour
pork!
Eat more fiber.
Fiber makes us feel full sooner and stays in our stomach longer, slowing
down our rate of digestion and keeping us feeling full longer. Due to
its greater
fiber content, a single serving of whole grain bread can be more filling
than two servings of white bread. Fiber also moves fat through our digestive
system
faster so that less of it is absorbed.
Refined grains like white rice and those
used to make white bread and sugary breakfast cereals have had most of their
fiber and nutrients striped away.
They turn into blood sugar (glucose) so fast that, like sugar itself, they
can cause a spike in our insulin level. This tells our body that plenty of
energy is readily available and that it should stop burning fat and start storing
it.
Cut down on sugar.
The insulin spike caused by eating foods like white rice is even more dramatic
when eating sugar itself. Be careful about sugar in coffee and soda pop.
It can add up quickly, and these drinks aren't filling.
Also watch out for "fat-free" products.
Sugar is often used to replace the flavor that is lost when the fat is
removed.
However, the greater concern with the insulin spike is not that it tells
our body to start storing fat. This is because whatever we eat that we don't
burn
up eventually gets turned into fat anyway. The greater concern is that the
insulin spike is followed by a drop in insulin level that leaves us feeling
tired and hungry and wanting to eat more. The unfortunate result of this scenario
is that it makes us want to eat something else with a high sugar content. When
we do, we start the cycle all over again.
Avoid fried foods.
Fried foods, especially deep-fried, contain a great amount of fat. While
chicken and fish are usually leaner than beef, they can contain more
fat than beef
when they are fried.
Too much of a good thing.
"
All I eat is salad, and I can't lose any weight!" Be careful with salad
dressings, mayonnaise, and other condiments that are high in fat content.
They greatly increase the calorie count and can easily negate the healthy
aspects
of a meal. Replace mayonnaise-based condiments with fat-free alternatives
like fat-free yogurt, mustard, ketchup and barbecue sauce.
And remember,
a gram of fat contains more than twice as many calories as a gram of protein
or carbohydrate.
Too little of a good thing.
But don't try to eliminate fat altogether. While you should limit foods high
in saturated fat, fat is necessary to maintain a healthy body. Many people
eat too much of the bad fats, but also eat too little of the good fats required
for optimal health.
Eat frequently, and eat slowly.
Never skip a meal, and eat healthy snacks between meals. Eating frequently
prevents hunger pangs, provides consistent energy, and maintains metabolism
efficiency.
Our bodies were designed with the survival mechanism of hoarding
fat to protect us from famine. When we skip a meal or go on a crash diet,
our bodies think
they are starving and slow down our metabolism to conserve energy. What is
conserved is our fat stores; our weight loss comes mostly from water and muscle.
Eating slowly gives our bodies time to tell us they are full before we eat
more than we need.
Exercise regularly.
At home, at the gym, playing sports, participate in both aerobic and strength
building activities on a regular basis. Not only does the exercise itself
burn calories, but your body will continue to burn calories at a higher rate
even
after you stop exercising.
If walking is all you can do, then walk because
it's been proven to be great for you. And muscle burns more calories than
fat, so put on a little muscle
if you can and you will burn more calories just sitting there... looking good.
But don't sit too long. The human body is good at adapting. If you dig ditches
without gloves, you will develop calluses to protect your hands. If you sit
too long, you will develop extra padding to keep you comfortable!
Take it easy.
Unless you are excited to be following a very specific diet and exercise
plan, do not try and change too much too fast. If you have been eating poorly
and
not exercising, both your body and your mind will have a lot of adjusting
to do.
All the sugar and fat were actually quite enjoyable, and sitting on
the couch
didn't feel too bad, either. If you try and change everything too quickly the
odds are greater that you will feel bad, get discouraged, and give up. So be
patient.
A time will come when a healthy snack will taste as good as the junk
food you felt bad about eating, and you will look forward to your regular
exercise.
For better or worse, we can become addicted to just about anything. It's
certainly "for
better" when it's eating well and exercising.
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