Best weight loss tips
Exercise in some form or another is an essential part of a weight loss program and to maintaining a healthy weight when your goal is achieved.
The obvious benefits of exercise are well documented.
Firstly it boosts metabolism resulting in a faster calorie
burning rate. Secondly exercise increases muscle bulk
and extra muscle means more calories burnt daily.
Thirdly, exercise helps aid healthy sleeping patterns.
Some daily tips to increase exercise levels even moderately.
Always where practical, take stairs rather than elevators.
Don't take transport on short journeys, walk or ride a bike.
On longer journeys use transport for a part and walk a part.
Keep A Diary.
Keeping a diary of your daily and weekly progress will
help you maintain focus and help remind you of your
achieved goals when maybe you are having a day when your motivation is low.
Calculate Your Calorie Requirements.
You can calculate your calorie requirements by working out your BMR (Basal metabolic rate) and
determine your own BMR to achieve your personal weight loss goal.
Complex, Not Refined.
Pack your diet with complex carbohydrates like whole wheat pastas and breads, brown rice, legumes, fresh vegetables and fruit. Avoid white bread and sugary products. Main reason for this is that complex carbs
take much longer to digest and give a more sustained energy release which means that hunger pangs are less frequent.
Our bodies have always been designed to graze. Our digestive system copes much better with small meals, helping to maintain better sugar and fatty acid levels in the blood,
helping to prevent the dips in mood and energy that are so damaging to weight control. Mix up your snacks through the
day, using mostly freshly prepared foods not to high in fats and sugars, combine a little protein with carbohydrates like fruit, whole grain cereal and lean meat and fish. This eating
habit makes the occasional "naughty" snack a lot less damaging.
Probably the most obvious one is to remove the most harmful temptations with regards to weight control, out of the house. This would include biscuits, sweets and cakes, also fatty meat snack products, sandwich fillings and spreads.
Make sure you always have a good supply of fresh fruits as an emergency measure. Another great trick where possible or practical is not to carry money on your person when out and about. Example, if you take a packed lunch to work but also have access to vending machines or coffee shops, however much you may crave something you have removed the ability to give in to your temptation.
When preparing food for family meals always be a little sparing on quantities rather than over cook. We tend to dish up all that we cook and consequently we over do portions.
We also have the habit of cleaning our plates How many times have you neared the end of a meal thinking to yourself
that you have really had enough.
Don't keep leftovers.
If you practise portion control leftovers should not be too much of a problem but If you should cook too much do not fill your fridge with leftovers they can be a temptation disaster. We hate wasting food but it is better throw away
than to eat for the sake of avoiding waste.
Rewarding yourself for achieving or maintaining your targets is an essential tool in the ongoing process of weight control. The occasional food related reward can help stave of a more damaging binge on your favourite craving but the reward does not have to be food related.
A special pampering treat or buying yourself a much desired gift like that smaller size pair of jeans or dress that you can now fit.
Don't Avoid Breakfast
Studies show that people who eat breakfast very regularly, are thinner and find it much easier to avoiding weight gain. Taking steps towards healthy eating include making time for your breakfast every day.
If sometimes your pushed for time, find a healthy breakfast bar with good protein, fat and carbohydrate levels
but don't let this be the norm.
Don't Weigh Yourself Every Day
You cannot realistically measure your progress of weight loss on a daily basis. Fluctuations in body fluids and changes in muscle definition, especially if you have included fairly rigorous exercise in your weight loss program will not give a true measure of your progress. A loss of body fat but an increase in muscle bulk can actually show as weight gain
so to measure your weight loss (or fat loss) more accurately
you should include body measurements like waist and thigh
dimensions. This could be done at weekly intervals and preferably at a set time to give the most accurate results.
Don't keep it a secret.
Telling people that you are following a healthy weight loss program will help you keep your focus. Involving friends or family or even finding a partner to diet with are all useful methods for boosting your motivation and staying with the plan.
King, Prince, Pauper.
If you live a lifestyle that only affords you three opportunities to eat, (before work, middle of work and end of work) then the most important meal of the day is breakfast. Your breakfast should be the largest meal of the day, packed with complex carbohydrates, protein and fat. Your lunch should be a smaller meal than breakfast, leaning more towards carbohydrate foods. Evening meals would preferably be a protein and vegetable based meal and should be smaller than lunch. Food is more easily digested and used as fuel when you are awake and active. Protein, which is mainly used by the body to build and repair cells, is more efficiently used when we are asleep.
A balanced diet should include :-
Carbohydrate, Fat, Protein, vitamins and mineral salts and fibre.
Carbs provide fuel very quickly but also can burn up quickly
so fat is also an important fuel eaten along side carbs as the body uses these more slowly so as to maintain energy levels.
Some fats are also important for supplying fatty acids that the body needs to aid cell and organ function.
Vitamins and minerals also aid healthy cell and organ function
and repair along with protein which is the main building block of body tissue.
Fibre is found mainly in vegetables and whole grain wheat and rice, largely indigestible, it still has an important role to play in the digestive system. Fibre helps the movement of food and waste products through the intestines and colon keeping them as clean and efficient as possible.
Avoid Unhealthy Processed Foods
Is there a healthy processed food? Milk that we buy in a shop would be considered a processed food but is more healthy than fresh milk which has not been pasteurized but this maybe the exception. Generally processed food is lower in
healthy carbs, proteins, fats, vitamins and minerals and packed with unhealthy carbs like refined flour and sugar.
Processed foods also contain some unhealthy additives and chemicals to help preserve food. Fats in processed food are extremely unhealthy in some cases and can have no nutritional value. Processed food tends to be higher in salt content and fortified with synthetic vitamins which although
they have some nutritional benefit, cannot replace vitamins and minerals obtained from fresh produce.
It maybe reiterating the avoidance of processed food but
the benefits are many fold. Fresh food simply tastes better,
contains more nutrients and the whole process of cooking
is so much more rewarding for yourself and your family.
Eat At The Table
Eating at the table helps the brain to register that you have gone through the process of preparing and eating a meal.
You will eat in a more relaxed state, aiding the start of digestion. Other benefits include having quality family time
chatting about daily events, thus slowing down eating and
helping to avoid over-eating. The appreciation of your cooking will also boost your self esteem, never something to be sniffed at when on a weight loss program
There are two types of craving and it good to be able to differentiate.
physiological cravings are when your body is actually in need
of some form of nutrition, it could be salty or sugary or you may desire meat or fat, all things that you need for a healthy diet. You may feel light-headed or dizzy or even thirsty these
feelings don't tend to go away quickly and probably mean you do need to eat to maintain your energy levels.
psychological cravings are the cravings that you need to fight against they can be triggered by stress, boredom or seductive smells. These cravings usually don't last long so
can be beaten. Distract yourself or take some light exercise.
If you have just eaten a meal it may take up to 20 minutes for your stomach to register that it is full. Hang tough, the feelings will pass quickly.
Drinking water or perhaps green or herbal teas will help the stomach feel full. Remember not to over-do it, drinking to much water can have a detrimental effect on your health.
Drinking water 10 minutes or so before a meal can help to prevent over-eating
Drink Fruit Juice Sparingly.
It would be easy to assume that replacing your alcoholic and fizzy soda drinks
Super Tip to avoid over eating.
A great tip to avoid over eating when out for a meal is to
eat a small handful of nuts or popcorn before going out.
Even the smallest amount of food can kerb hunger. Nuts
although fairly high in calories through fat and protein, have
the ability to take hunger pangs away very quickly. Popcorn
works slightly differently in that it swells in the stomach which
helps to take hunger away. The less hungry you are when
you are in a restaurant the less you are likely to order.
This method can obviously be used at home but may be harder to regulate as the temptation is there to go back and repeat and over do it.
Avoid Late Eating.
Late night eating is one of the most damaging habits to weight control or weight loss programs. It usually but not always means that you will take in more calories than you need to burn off daily. It maybe the case that you have only eaten your daily calorific needs and there are no studies
that have shown eating later without exceeding your daily requirements means putting on more weight so the reasons to avoid late eating are more to promote healthier lifestyle like eating a good breakfast, which is the preferred route on a healthy eating program. Sleeping on a full stomach does not allow carbohydrates eaten in a late meal to be burnt up as fuel and instead gets turned to fat. Unused carbs are turned into fat very efficiently by the body so late eating should be avoided.
Don't Skip Meals.
Skipping meals often leads to over eating at subsequent meal times so you need to refer back to the little and often method to prevent the dips in energy levels that can make you binge.
Maintaining energy levels is absolute key to keeping to healthy eating plans.
Grilling or broiling meat helps reduce fat calories.
Frying or roasting any food in small amounts of oil only
is always a healthier way to cook. You should avoid deep frying of any food, deep frying promotes high absorption of fat.
Step one is to calculate your BMR with the following formula:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years).
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years).
Please note that this formula applies only to adults.
Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:
If you are sedentary : BMR x 20 percent.
If you are lightly active: BMR x 30 percent.
If you are moderately active (You exercise most days a week.): BMR x 40 percent.
If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent.
If you are extra active (You do hard labour or are in athletic training.): BMR x 60 percent.
Add this number to your BMR.
The result of this formula will be the number of calories you can eat every day and maintain your current weight. In order to lose weight, you'll need to take in fewer calories than this result.
As you lose weight, you can re-calculate the formula to assess your new BMR.
Throw Out The Sauces.
Bottled sauces contain high levels of sugar so all your efforts
to eat healthy are undone by pouring sauce over your food.
Mayonnaise is very high in fat and is a real no no. If your
a sauce fan you can create your own healthy options using
tomatoes fresh or tinned mixed with herbs, spices, onions and other vegetables. Yoghurt or vinaigrette dressings are much
lower in calories and can be just as tasty.
Remove Skin From Meat, Chicken And Fish.
The skin of chicken though delicious is high in fat. Lean chicken meat, especially the white meat is low in fat. Thigh
meat is higher in fat so a mix is preferable. The skin of some fish, or more accurately, just below the skin is where fish store most of their fat.