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Simple Fast Weight Loss Tips
- There are some realistic steps and changes that can be put into everyday efforts that will result in weight loss that is almost effortless.
- Exercise along with a smart diet, is a critical part of any weight loss plan.
Weight loss can be considered one of the most talked about and researched subjects. There is so much information available on this subject that it is easy to become overwhelmed. You can read tons of books or buy the latest “prepared meal systems” but that can become expensive. The most sensible approach and plan for successful and safe weight loss is to make lifestyle changes towards a more fit, healthier you. There are some realistic steps and changes that can be put into everyday efforts that will result in weight loss that is almost effortless. There are ways this can be done without depriving yourself or spending hours every day at the gym. All it takes is a re-thinking and application of your habits when it comes grocery shopping, preparing and eating your meals, and exercising. As a rule, in addition to what you eat and what your body uses for maintenance, you need to burn approximately 3,500 calories to lose a single pound. This can be done without extreme effort simply by cutting back on your food intake, or by increasing physical activity, or even better by doing both.
Simply avoid empty calories food with no nutritional value, or food that is highly processed like fast foods and fried foods. Instead choose fruits and vegetables as a healthy alternative. By using fruits and vegetables as the bulk of your diet, this will help you stay away from snacks that are high in salt and sugar. A handful of potato chips can have two hundred empty calories and are full of salt and fat. For the same number of calories you can eat four medium apples, which are full of water, fiber, and other nutrients including naturally occurring vitamins and minerals. The healthier food or snack alternative will help in fewer digestive problems, staying full longer, dropping weight and overall better health.
One of the simple but effective changes is to reduce your intake of red meats and pork because they are harder on your digestive system to breakdown. When grocery shopping, choose leaner meats like chicken and fish, and you can include nuts and beans as your protein sources. Fish is full of Omega 3 fatty oils, and these are very good for your cardiovascular health. Plus, fish is very low in calories, so you lower your caloric intake without losing benefits. Take the skin off the chicken before you cook it as the skin adds calories and is harder to digest. Eggs are full of protein, but should be used in moderation because of the amount of cholesterol they contain. Choose whole grains including bread, rice and pasta instead of white processed products because the added fiber can help you eat less, stay full, and avoid constipation all at the same time.
Paying attention to smart food preparation will go a long way to cutting back on calories. Use an unsaturated oils instead of a saturated oil. Refrain from adding additional salt and butter to your food. Substituting or eliminating foods will also help. Substituting mineral water for a soft drink can save 150 calories. Substituting water for a large glass of sweetened iced tea will save about 200 calories. Foregoing the muffin (or eating only half a muffin) can also save 250 calories or more. These are just a few simple examples and you will find more when you apply substitutions in your daily food regimen.
Eat smaller meals about five time a day instead of a few big meals. Incorporate smaller nutritious snacks if you need something between meals. Every time you eat, your metabolism is raised to account for the energy needed to eat and digest the food. By eating small portions throughout the day, you can encourage your metabolism to stay higher, promoting your weight loss. Many people try to cut back significantly when dieting, and this will not work. Your body recognizes the fewer calories and goes into famine or starvation mode, using each calorie to the fullest and conserving fat. A realistic goal is to aim for a one to two pound weight loss each week. A good way to remember safe and effective weight loss is that you did not gain twenty five pounds in one week, and it is not realistic or possible to safely lose twenty five pounds in one week.
Exercise along with a smart diet, is a critical part of any weight loss plan. Some form of exercise should be incorporated into your schedule, if possible, every day. Even small steps and little activities count, so bump up the level of your housekeeping or when you can, dance to the music on the radio or TV. Take your pet out for an additional walk everyday, it will help keep your pet healthier too. Whenever possible, take the stairs instead of using the elevator or escalator. Taking an extra two to three hundred steps a day can make a big difference, and small attempts can add up quickly and produce results. Walk, if possible,when you go to the local store, or visit a friend, or go out to a local restaurant. When you go to work, park at the back of the parking lot and count how many added steps you have taken towards your goal. Between exercising more and eating a better, healthier diet, you can lose weight and keep it off.
These small but simple steps can have a big effect on your weight loss goals and success. If you falter a bit or if you take a few steps or pounds backwards, do not beat yourself up. This is also very common when starting a new diet regimen. Just get back on track the next day and keep working toward the better, fitter, and healthier you!
The information supplied in this article is not to be considered as medical advice and is for educational purposes only.
|Obesity Prevention28 Sep 2008|