Weight loss
Office tensions, work pressures, performance anxieties, managing home and children have left one with no time for exercise. In addition to all this (as if this was not enough) your diets have taken a turn for worse. Fast foods, packaged foods, low in nutrition high in calorie fried foods have made you either overweight or much worse obese. So what to do? You ask. Well actually there is a lot that you can do and you as an individual can do it.
As Joseph C. Piscatella, one of America's most respected experts on how to live a healthy lifestyle in the real world, said, "Good health is yours for the choosing. You have to want it." With his philosophy which is "You can't change the cards you were dealt, but you can change the way you play them", anyone can change their lifestyle if wanted. But how does that help you, you may ask? It's really simple. Just follow these easy weight loss tips and stick to them for your own good.
Think before you eat for weight loss
One tends to put on weight because one does not stop to think what they are putting in their mouth. So if you are serious about weight loss then please ensure to pause and think before you put another morsel in your mouth.
Drink eight to ten glass of water
Nutritionists and dieticians all over the world have been harping about this but nobody tends to listen. Drinking water through out the day keeps the hunger pangs at bay and you tend to eat less. Also drink two glasses of lukewarm water as soon as you wake up to flush out toxins, keep your weight in order and for that radiant younger looking skin.
Eat five servings of fruits and vegetables as a tool for weight loss
It has been observed that people who are overweight or obese don't eat required amount of fresh fruits and vegetables. Eating five servings of fresh and not canned fruits and vegetables will keep your stomach full and thus help in avoiding junk and fried food which is high in empty calories and less in nutrients.
Go for wholesome fresh foods
It is a known fact that packaged foods are high in sodium - not good for your body, so go for fresh foods instead.
Don't restrict yourself
It is perfectly fine to let go of yourself now and then make sure to compliment it with exercise and diet control the next day. Weight loss programme should be flexible enough to incorporate cravings also. Otherwise once you have lost the desired weight you will binge on your cravings and then you will have to start all over again. So give in to your cravings once in a while.
Understand food claims and labels
Lot many times people get fooled by the claims of low sugar, low carb, less in calories on the label of the food. However you need to understand that these claims are made according to the servings. Hence it becomes really imperative to understand these claims, calculate the servings, and then indulge on them. Also make sure to read the nutritional chart on the label for better understanding of the product.
Avoid sugary drinks
Empty calories and nothing else! Sugary drinks like soft drinks, sweetened juices, lemonades, sherbets, or even those syrups like orange or almond syrups. These are just empty calories with little or no nutritional value.
If you are serious about weight loss then it is advisable to keep a food journal where you record whatever you eat. It is better to ask your dietician or a nutritionist to maintain a food journal for you as they will be able to guide you which food to take and which not.
Exercise
That is the most important thing if you want to lose weight. So if you want to lose weight start exercising. Start with a small walk and then you can gradually increase other forms of exercise. You can also start with some yoga. Also make sure that you don't sit unless it is a time for you to call it a night. Keep moving through out the day. Don't sit and watch TV keep standing still or keep doing some light exercise while watching TV. The idea is it sweat the fat out of your body.
Eat slowly
Often it is seen that people who tend to swallow food tend to eat a lot more than necessary. And also people, who eat while standing or while moving so sit at one place, savour the food with your eyes and then take small bite and chew it thoroughly before you swallow it. You will find that you are satisfied even with a small portion.
Keep yourself busy
It is seen that people who binge on food have nothing else to do in their lives. You are bored so you are eating. You don't have any other work to do so you are eating. That's a wrong attitude towards food. You eat to live so don't start living for food. There's as much your body can take, so respect your body, and put a stop to that binging habit.
Don't skip your meals
Whatever else you do, don't skip your meals if you really want to lose weight. Skipping meals slows down your metabolism rate thus making it difficult for your body to break the food into useful energy rather than letting it stored as fats in your body. So have your meals properly and if you want to binge then go for healthy foods like fruits, carrots, or dry fruits they are also good but not the processed salty ones. Avoid them as they contain lots of fat.
Plan your meals
Planning your meals will lessen the pressure of what to cook that is healthy and tasty at the same time. You can take the help of your nutritionist or your dietician here to guide you.
Make your home a safe haven
Throw out all that is unhealthy, loaded with Trans fat and not good for the family. Instead place the bowl of fresh, seasonal fruits where it's visible and anyone can grab a fruit when one feels hungry instead of unhealthy options. Also make sure to get rid of all the tempting foods like chocolates, cheese, or any other food item that sounds tempting to you but is unhealthy for you.
Don't do it alone
If you need some motivation involve either your friend or your spouse to the weight loss programme. It is seen that people tend to stick to their routine when they are in a group. So ask your friend or your spouse to help you with the weight loss programme.
Target your easy wins
If you have not lost the desired amount of weight fret not. Instead concentrate on the fact that you have actually managed to lose some weight. And that you have changed your lifestyle as well as your eating habits. The idea is to target the easy wins. So enjoy your newly reduced weight which will give you confidence to shed some more weight.
Follow these easy steps to weight loss and see how your family and friends start appreciating your new young look as you overcome your obesity.
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