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Weight Loss
I'm sure you've heard of many "success stories" of people who have lost X number of pounds and really keep them off. What's their secret? It's no secret, really. It's just all about DETERMINATION (along with it comes self-discipline) and knowing WHAT to eat, WHAT NOT to eat, and WHEN to eat. My overall site promotes all these with health and safety in mind. We need to understand what we are eating in order to continue to avoid the harmful foods and continue eating the healing foods. Determination comes easy once you understand the principles behind healthy eating. It eventually becomes a lifestyle.
Diet/Lifestyle Suggestions Firstly, check if you are really overweight by checking your BMI. Some people think that they are overweight, but most of the time their weight is just fine. We always have that "extra pounds to lose", it's just our own perception of how we should be. We keep telling ourselves that we are "fat", but we are really NOT, so don't overdo it. Eating healthy is more important than what the weighing scales are telling. Some people lose weight by eating unhealthily. It could be that your bone density that is affected which results in weight loss, not necessarily losing fats. For example, read about how salt or sodium can also lead to calcium leak from your bones. This kind of weight loss is dangerous and may lead to long-term damage to your body. So always remember to eat healthy. Here are some simple suggestions that you can follow if, unfortunately, you did not pass the BMI test: Set realistic and specific goals: Tell yourself exactly how many pounds you want to lose in a certain time frame. For example, say "I want to lose 2 pounds in one week for the next ten weeks." Your goal must be realistic. Don't say, "I must lose 50 pounds in two months". Even though that's quite possible, you know it is not healthy. Always eat breakfast: Your body needs food in the morning after the overnight fast. By eating food in the morning, your calories will get to be burned for energy. If you skip breakfast, you may end up gaining rather than losing weight. Food choices in the morning can determine your blood sugar levels for the rest of the day. In high (refined) carbohydrate meal, blood sugar rises rapidly but will also fall to an extremely low level, causing fatigue and an inefficient system. A meal that includes complex carbohydrate (from fruits), protein and fat will slow digestion and the absorption of sugar into the blood. This results in a higher level of energy for a longer period of time, which at the same time, will lower fat-making insulin levels. Eat small meals frequently, instead of three large ones: Or eat only when you are hungry, but in smaller portions than you normally would. One principle I always remember is to eat only 80% full, never 100% or 110%! Large and heavy meals promote fat storage. Smaller and more frequent meals also help to keep the sugar levels in your blood more even. Keep healthy snacks in your fridge, like baby carrots, low-fat yogurt, fruits, dried fruits, low-fat granola bars, and the like. Take less fats and sugar: Fats (animal lard or fried foods) and sugar (cakes, desserts, etc.) have high calories and will easily use up your "calories quota" for the day. You need less calories, not more. And these don't have the essential nutrients that you need. Like one of my visitors told me, "God didn't have McDonald's (or Dunkin' Donuts) in mind, when he designed the garden of Eden." Avoid refined foods: Ditch the junk foods, the culprits that make your weight-losing more difficult¾processed foods that contain white sugar and white flour. They are void of nutrient and do no good to the body. Don't go cold turkey: If you know that your favorite food is unhealthy, you don't have to go cold turkey and totally banish them from your menu. Once in a while, when you have eaten well, reward yourself with that spaghetti or that cheesecake that you must have. Or go for a good healthy juice or smoothie later to "balance them out". Exercise: Find a form of exercise you like. It can be swimming, jogging, cycling, or simply strolling around in your neighborhood. The idea is to get your body in motion for at least 45 to 60 minutes a day. Or build muscles. Muscle burns more calories than fat. A good strength training will help you with your weight loss goals and give you a toned body. Do not take a heavy meal before bedtime: We all know this, but yet we keep doing it. Calories from these late meals tend to be stored in our body as fat rather than burned for energy. Note: Please check with your physician first on your health condition before you start any weight loss program. And as in any weight loss program you follow, it is very important that you drink plenty of water (at least 2 ~ 3 liters a day) to flush out the toxicity in your body. Read also: Smoothie recipes for weight watchers.
Grapes have a low glycemic index of 50 and are an excellent stimulator of your body metabolism in helping to burn excess food and waste. Apples are very low in calories and have the necessary minerals to normalize the colon function, which is important for safe weight loss. Not only do the lime/lemon and ginger perk up the taste of your juice, their fat-fighting and health properties are simply remarkable. Juice a handful of grapes, one apple, half a lemon and/or one lime. If you like some spice, add about a quarter or half an inch of ginger. Add some cold drinking water according to taste.
Raspberries and strawberries are natural weight-loss foods. Not only are they delicious, they are also full of health benefits. Consumption of these berries will reduce your cravings for the unhealthy sweets. The vitamin C in oranges or other citrus fruits are essential in weight loss as it helps to liquefy or dilute fats. Juice half a cup each of the berries, one or two oranges and an apple for a delicious guilt-free indulgence.
Alfalfa sprouts and endive are some of the most nutritious vegetables that have very low or almost no calories. Perfect for making salad. If you want to juice them, add them with a quarter of a small cantaloupe for its natural weight-loss properties that stops unhealthy cravings for other sweets.
The soluble fiber and beta-carotene found in carrot and tomato are natural fat-fighting properties and nutritious in many ways. Juice them with celery and broccoli that are not only very low in calories but also help burn fats.
The grapefruit has long been known to have effective fat-fighting properties that help burn fats. Drink grapefruit juice by itself, or juice it together with one or two slices of pineapple for its sweetness that helps proper digestion. |
