Have you been depriving yourself of food by participating in fad diets or not eating regular meals? If so, you need to know the truth about weight loss.
Permanent weight loss is a quest that millions of people world-wide are taking part in. The sad part is that for most of them the quest will be a live-long journey through fad diets, which will take them on a roller coaster ride of losing and gaining weight.
Statistics
Over 100 million Americans are either overweight or obese. These people suffer, or will suffer, social, medical and physical effects. Though most of them will try to shed excess pounds, statistics show that 95% will not be successful keeping weight off.
Exercise
You don’t have to be included in these statistics. In order to successfully lose weight and maintain that weight loss, it is imperative to reverse your metabolism from fat storing to fat burning. Exercise is a must because muscle burns fat. In order to keep muscle at its fat burning peak, you must exercise mildly at least a half hour each day, five times per week. This prevents muscle breakdown, which in return prevents weight gain. Active muscle burns fat and sugar, lowers insulin levels and helps reverse insulin resistance. Many type 2 diabetics can control their sugar levels by keeping active and losing excess weight.
Walking for 30 minutes a day will help you maintain a healthy weight level. If possible, walk at least one mile everyday. This not only helps you maintain your weight but keeps your cardiovascular system in optimum health. Walking is the exercise that heart surgeons highly recommend for heart patients after open heart surgery. It also helps to prevent stroke. Walking is the best exercise that your body can get, so be sure to schedule at least a half hour into your weekly agenda. If you live in an area that has a lot of inclement weather, consider investing in a treadmill.
Bicycling
Physical activity is important in order for you to maintain optimum health. Weight loss occurs when you burn more calories in 24 hours than you consume.
Bicycling will increase calorie output. It requires energy to move your body and your bicycle through air and gravity. Bicycling will not increase your appetite. In fact, the reverse is true. Bicycling can actually suppress appetite for several hours. It’s best if you can bicycle for a half hour prior to the largest meal of the day. Doing so will prevent you from overeating while increasing your metabolism.
Bicycling for just 30 minutes each day burns 330 calories and will promote weight loss over your entire body by building muscle. If you seem to be gaining weight, do not discontinue your bicycle exercise regime. Remember, muscle weighs more than fat and bicycling builds muscle.
If you live in an area that has a lot of inclement weather or ice and snow during the winter months, consider purchasing a stationary bike. The rewards will be well worth the investment.
Running
Running is a very effective way to lose and maintain excess weight. However, it will take time. Patience is a virtue. Don’t expect to lose weight overnight. In fact, as body fat turns to muscle you may even gain a pound or two. Stick to your regime. Pounds will melt slowly away. You don’t have to run fast; a slow, steady gait is preferred. The rule is run long and steady at a reasonable pace.
Start out running just five minutes a day. Do this two or three times a day to begin with so as not to overtax your body. As your ability to run longer distances increases, cut back to once a day and increase your running time slowly to 90 minute intervals three times a week. This will promote your to the fat burning zone and your body will use stored fat as a source of energy. It may take several months to increase your running time to this pace. Once you reach your goal, you’ll never look back. Then, you can mix running and walking to lose and maintain weight.
Smart Food Choices
If you want to loss weight and maintain weight loss, it is important that you make smart food choices once you’ve begun your exercise regime. Be sure to lower carbohydrate intake. You want your body to burn fat and high carb diet requires your body to burn carbohydrates instead of fat. High carb intake also causes less insulin to be released into the blood stream, which causes a higher risk of diabetes. Be sure to eat the required 140 grams of carbs each day to prevent your metabolism from slowing down. It is not wise to participate in any fad diets that restrict carb intake to less than the specified amount.
Fat free diets are another thing you should avoid. Our bodies require fat in order to function properly. However, more than 10 grams of saturated fat per day can increase your risk of heart attack and stroke. Use fish oil, flaxseed oil, canola oil olive and sunflower oils in food preparation. Never use lard or animal fat to prepare food. Eat fish at least three times a week in order to provide your body with important omega fish oils.
Drink an eight ounce glass of water fifteen minutes before meals. The human body has a hard time differentiating between hunger and thirst. We’re often eating when we should be drinking. Statistics show that most people suffer from mild dehydration. Drinking water several times a day will alleviate the possibility of severe dehydration. Drinking a glass of water before meals suppresses appetite and prevents overeating.
Eat six small meals a day instead of three large ones. Our stomach empties every four hours, which triggers the sensation of hunger. If you skip meals, your body’s metabolism slows. Eat small but healthy meals that consist of carbs, dairy products, fruit, protein and vegetables. This decreases the sensation of hunger and cravings while improving metabolism.
It is important that you eat ten servings of fruit and vegetables a day. This sounds like a lot, but really isn’t. Start off the day by adding fruit to cereal, or having half of a grapefruit, or have a slice of freshly ripened tomato with toast. Fruit and vegetables are high in fiber that gives your body important nutrients and vitamins.
Salad is a good source of vegetables. Have on at lunch, or treat yourself to a fruit salad. The thing about salad is to watch the amount of dressing you add to it because dressings have a high fat content. Lunch is also a good time to enjoy a tuna or salmon sandwich, which helps to get in the required servings of fish. Sardines are also a good source of omega fish oils. Buy sardines that are packed in water and enjoy them on a slice of whole wheat toast.
Always eat dinner by six o’ clock. Never eat after six unless it is absolutely necessary. Eating after this time allows your body to store the food as body fat and late night eating is not good for your cardiovascular system.
Proteins are a very important aspect of diet, but avoid eating too much red meat and fat. When preparing red meat, you should allow one portion as big as the palm of your hand, per person. Meat should always be lean with all fat trimmed. In lieu of red meat, incorporate fowl and fish into your diet several times a week, or use alternatives such as eggs and cheese.
Free Foods
Most green foods are free foods. Peas are an exception. Eat only ½ cup of peas at a meal. Lettuce, cucumbers, green and yellow wax beans, red and green peppers, tomatoes, zucchini, onion, condiments (if used sparingly), cabbage, mushrooms, asparagus and artichokes are all free foods. If you find you’re not full upon finishing your meal, have an extra serving of a free food.
Portions
The rule of thumb is usually a half cut of vegetables and, as stated earlier, a portion of meat approximately the size of the palm of your hand, no more than a half inch thick. Free foods can be eaten as you wish because they contain no calories. Fruits have few calories, but, like anything else, eat them in moderation. Pick small or medium fruits, or, if eating canned fruit the ½ cup portion is applicable.
Detoxify
Detoxify your body with natural foods or supplements. Dandelion root is a great detoxifier. You can harvest and dry roots in the spring or purchase dandelion root capsules at the health food store.
Cravings
Do not deprive yourself of the odd treat. If you are craving something that is high in fat or sugar, eat a very small portion. Ignoring cravings will result in binge eating. Always measures treats like candy, nuts and potato chips into a bowl and then eat only what you’ve measured out. Never go back for seconds. Create a reward system. If you don’t indulge in high fat or sweet foods all week, allow yourself a treat on the weekend. Try not to cheat; the only one you are cheating is yourself.
Comfort Foods
Never eat because you seek comfort. This is very easy to do. Be very strict with yourself on this issue. If you are upset, go for a walk to the park instead of to the refrigerator. Other suggestions are bicycling, dancing to your favorite music, jogging, phoning a friend, reading to your kids or running. Be sure to face the truth about fad diets and weight loss. Only you can decide to lose weight and keep it off.
Write it Down
Purchase a small notebook and write down everything you consume throughout the day. You may be surprised at how much you eat. Keep your calories intake to between 1500 and 1800 calories per day. Ask your local health unit to provide you with a calorie counter. This will help keep you on track.
Those Dreaded Scales
Only step onto those dreaded scales once a week. If you haven’t lost anything, don’t despair. You may have built muscle and if so, you may have even gained a pound or two. Once you have toned your muscles, you will begin to see a decline in your weight. A lose of two pounds a week is terrific and by losing that amount you have a bigger chance of success.
Success
If you follow the tips in this article and are determined to lose weight, you will be successful. Weight loss is really just a change in lifestyle. If you aren’t prepared to give up fats and sugars and participate in a regular exercise regime, you will not be successful. Only you can determine if you are ready to loss those extra pounds.
External Links:
Free Foods - This article lists free foods - foods that can be eaten that have few or no calories.
Weight Loss for Good - The website provides tips on weight loss and how to keep it off.
Food Portions - A list of foods and exact portions that should be eaten.