Tips to Lose Weight that are Easy and Safe
Posted by Meadow Summers on Friday, June 25, 2010
Obesity is at epidemic numbers. It affects all walks of life - young and old alike. Body fat increases your risk of a wide range of medical illness. As a result, obesity is responsible for a large portion of the problems we are facing with our health today.
Weight reduction is one way to gain back your health and reduce your risk of contracting illness. If you find yourself longing to be like your slim neighbor and envious of your in-shape family and friends, you can gain control of your life with the help of the tips provided below.
A healthy, delicious dinner
1. Begin each day with at least 8 ounces of pure water. For added detoxification benefits, squeeze the juice of half of a fresh, organic lemon into the water and sprinkle a dash of cayenne pepper into it as well. When you arise in the morning, drink down the water before you ingest anything else. It is a good way to prime your digestive system for the day of eating ahead and flush out your liver and kidneys in the process.
2. Prior to each meal, consume a glass of water. You will feel fuller and eat less.
3. Eliminate soft drinks. They contain refined sugar or chemical substitutes as well as other additives that are unhealthy and pack on weight. The "diet" version is less healthy than the full calorie version due to the additives that are contained within.
4. Eliminate or greatly reduce alcohol intake. These beverages are high in calories and can lead you to eat more than you would if you hadn't taken a drink.
5. Eat throughout the day. Our most important meal of the day is breakfast. Eat some fresh fruit or cereal (with as few additives as possible) to start your day. Then, throughout the day eat small snacks. When you eat less in a sitting, your body is required to release less insulin. This helps to regulate blood sugar which in turn controls hunger.
6. Reduce the bad fats. A diet that is rich in harmful fats will promote weight gain and can lead to obesity and other health problems. We all need fat in order for our bodies to function properly. We should be getting about 25% of our daily calories in the form of fat. However, focus on healthy fats, not harmful saturated fats. Foods such as nuts, olive oil, avocado and coconut oil provide healthy fats. Also, heart healthy omega 3 fatty acids can be found in wild caught deep water fish such as salmon and tuna.
7. Eat enough fiber. By increasing your daily intake of dietary fiber, you can curb your hunger and keep your movements regular. To consume more fiber, eat more fruits and vegetables. And, incorporate whole grains (not processed grains) into your regime as well.
8. Avoid fried foods. These are foods that are fried in fat or oils. This is a weight gain trap.
9. Eat white meat instead of red meats. Fish and fowl are lower in harmful fats than beef or pork.
10. Reduce salt intake. Table salt can cause you to retain water. And, it is unhealthy. Try Himalayan sea salt instead. It provides healthy minerals our bodies need.
11. Get moving! Get into the habit of walking regularly. If you work for at least 45 minutes a few times a week, you will burn excess calories and improve your cardiovascular system.
12. Practice discipline. In order to have permanent success in any weight loss regime, it is vital that you practice some level of self-discipline. Remember your health is at stake and is much more important than that bag of cookies!
Weight reduction is one way to gain back your health and reduce your risk of contracting illness. If you find yourself longing to be like your slim neighbor and envious of your in-shape family and friends, you can gain control of your life with the help of the tips provided below.
A healthy, delicious dinner
1. Begin each day with at least 8 ounces of pure water. For added detoxification benefits, squeeze the juice of half of a fresh, organic lemon into the water and sprinkle a dash of cayenne pepper into it as well. When you arise in the morning, drink down the water before you ingest anything else. It is a good way to prime your digestive system for the day of eating ahead and flush out your liver and kidneys in the process.
2. Prior to each meal, consume a glass of water. You will feel fuller and eat less.
3. Eliminate soft drinks. They contain refined sugar or chemical substitutes as well as other additives that are unhealthy and pack on weight. The "diet" version is less healthy than the full calorie version due to the additives that are contained within.
4. Eliminate or greatly reduce alcohol intake. These beverages are high in calories and can lead you to eat more than you would if you hadn't taken a drink.
5. Eat throughout the day. Our most important meal of the day is breakfast. Eat some fresh fruit or cereal (with as few additives as possible) to start your day. Then, throughout the day eat small snacks. When you eat less in a sitting, your body is required to release less insulin. This helps to regulate blood sugar which in turn controls hunger.
6. Reduce the bad fats. A diet that is rich in harmful fats will promote weight gain and can lead to obesity and other health problems. We all need fat in order for our bodies to function properly. We should be getting about 25% of our daily calories in the form of fat. However, focus on healthy fats, not harmful saturated fats. Foods such as nuts, olive oil, avocado and coconut oil provide healthy fats. Also, heart healthy omega 3 fatty acids can be found in wild caught deep water fish such as salmon and tuna.
7. Eat enough fiber. By increasing your daily intake of dietary fiber, you can curb your hunger and keep your movements regular. To consume more fiber, eat more fruits and vegetables. And, incorporate whole grains (not processed grains) into your regime as well.
8. Avoid fried foods. These are foods that are fried in fat or oils. This is a weight gain trap.
9. Eat white meat instead of red meats. Fish and fowl are lower in harmful fats than beef or pork.
10. Reduce salt intake. Table salt can cause you to retain water. And, it is unhealthy. Try Himalayan sea salt instead. It provides healthy minerals our bodies need.
11. Get moving! Get into the habit of walking regularly. If you work for at least 45 minutes a few times a week, you will burn excess calories and improve your cardiovascular system.
12. Practice discipline. In order to have permanent success in any weight loss regime, it is vital that you practice some level of self-discipline. Remember your health is at stake and is much more important than that bag of cookies!
Tags: "tips to lose weight" "quick tips to lose weight" "tips to lose weight fast" "diet tips" "diets to lose weight"
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