Friday, October 23, 2009

Easy tips for weight loss

Going on a diet is difficult, it’s often hard to keep at it. The first week you succeed, the second week will go okay, but after the third week it’s getting harder to keep the consistency that the diet requires.
That’s why I’m going to share a few tips with you. I know these tips work because, I, myself use them as well. I got these tips from a Dutch diet book called: ‘Het Mentale dieet plan’ So try them out, and help yourself lose weight.
Stick with your decision
There is a point where you reach the point that you have enough of it, and you’re saying to yourself: “now I’m going to do this, I am going to lose weight”. When this feeling arises, you have to ask yourself if you are really ready to do this. It’s difficult to follow a diet, if you are not willing to put time and energy in that is required. So find the motivation, maybe even ask a friend to help you, before you start–not after.
Loose weight in small steps
You don’t want to lose weight to quickly, instead you want to lose weight in small steps. For example, if you want to lose 10 kg, don’t say “I am going to lose 10 kg”, but say “I am going to lose 3 kg”. The latter is easier to achieve in a short period than the former. And after you have reached this goal, you can see if you still want to lose more weight or not.
Don’t deny your body food
Don’t deny yourself to much food, but deny your body to much food. This sounds a bit funny, so I will try to explain. If you say “I can’t eat too much” you will feel bad because you cannot eat too much. This is also one of many reasons that people stop with a diet. So, instead, say: “My body can’t eat too much.” If you phrase it like this, it’s less personal and it feels more distant and easier to sustain your goal.
Think about how healthy you are going to be
Tell yourself that you’re doing good. If you’re going to be more healthy, than your skin is going to look better, and you’ll have more energy throughout the day. Also, your blood pressure and cholesterol will go down. There are only upsides!
Have a cheat day once a week
Diet for six days and have one day off. What’s the use of this? Six days of dieting is easily sustainable. The seventh day you eat normally; see it as a reward for doing a good job for six days long. After this cheat day, it’s more easier to keep dieting for six more days. Also, studies have shown that when you do this you will not gain more weight, instead you even stimulate your metabolism to burn more calories!
Eat regularly
Eating regularly increases efficiency off your metabolism. Divide your meals into five or six smaller meals throughout the day. Start with a good breakfast and after two or three hour, eat again. If your metabolistic rate is going up, your body will burn more energy and you will feel less hungry.
Drink plenty of water
By drinking enough water, at least eight glasses a day, you will clean your body of toxins and makes it easier to burn fat. Other advantages of drinking a lot of water are: better looking skin, no more complaints such as headaches and obstipation in your intestines, and you will feel less hungry. Also, by drinking plenty water, you retain less fluid (which means, you will lose a bit of weight and look less puffy). Your body has no reason to retain something that it’s exposed to enough, so drink enough lots of water.
However, do not drink too much water in one go! Your body will not be able to process it, and so it has no use for all the water
Exchange fats for protein
Let the amount of fat in your food decline and in exchange eat more protein. This will make sure you feel less hungry. So make sure that every meal you have at least 20 gram of protein.
Food that is rich in protein is often meat, especially chicken and turkey.
Don’t eat before going to sleep
Make sure that your last meal of the day is no later than three hours before you go to sleep. Your body burns less calories as the night approaches. If you are hungry, eat something that contains only protein–such as skim yogurt and cottage cheese.

make sure you sleep enough
A good night’s rest improves weight loss. When you have slept enough, you feel better and you are more motivated to stick to the diet. So make sure you take enough sleep. At least eight hours per day.
Eat breakfast every day
Breakfast is an important meal. A decent breakfast contains fibers, fruit and skim dairy products. This’ll make sure that your body has the necessary vitamins and nutrition. So eat like in this old saying: “Eat breakfast like a king, have lunch like a prince, and in the evening eat like a beggar.”
Confrontate yourself with your own picture
Place a picture of yourself in places where you are easily seduced by food. An example might be the refrigerator, cookie jar, and the microwave. When you are tempted, look at your picture and imagine yourself how you would look after 10 years of eating bad food. This should scare, and motivate you enough to stick to the diet.
Measure yourself and think of something else
don’t just look at the weight scale, but also take measurements of your body every week. You will centimeters disappear. Also, feel like snacking, but it’s not time to eat yet? Try to think of something you enjoy, or simply take any action that requires moving. You could read something, go for a walk, call or e-mail someone. If your hunger isn’t stilled afterwards, take a slice of cucumber or tomato.
By eating all sorts of foods, you will get all the nutrition that you will need. There is no magic pill that will make sure you get all the nutrition that your body requires, so don’t just eat a peanut butter sandwich all day long. Also, when you eat with great variety you will reduce the risk of eating unhealthy stuff!
Don’t eat too much
Don’t eat too many calories, and exercise daily to keep a healthy weight. If your weight is too high you are increasing your chance of heart diseases, diabetes, and some sorts of cancer. Therefore, don’t over eat and exercise at least 30 minutes a day.
Eat less saturated fat
Choose for skim dairy products, and lean meat, instead of food that is filled with fat. Also, try to eat fish at least once or twice a week. It’s important because it’s filled with Omega 3/6/9 fats. These are very healthy and help reduce the chance for heart diseases, and recent studies have proven that it even helps you losing fat.
Eat a lot of fruit, vegetables and whole grain bread
A healthy nutrition contains a lot of fruit, vegetables and whole grain bread. This helps reduce chronical diseases. Fruits, vegetables, and whole grain bread are rich in fibers. They consist of low calories, difficult nutrition to absorb so it increases your metabolism. Also, because these foods contain so low calories, it is difficult to over-eat.
All in all, try to follow these simple steps. You will most definitely lose fat and become a more happy and healthy person overall.

No comments:

Post a Comment