Numerous people around the world are facing weight gain issues and they are constantly looking for ways to have a healthy weight. Although achieving permanent weight loss requires determination, persistence and sacrifice, it’s not as difficult as many people think. What does it take to lose weight permanently? The most efficient way of losing weight and keeping it off is not through doing excessive exercises for weeks or taking a magical diet. A lifestyle change is all you need to achieve permanent loss weight. If you focus your efforts on exercises or diet plan only, you will not lose weight. You should coordinate the two to achieve the best desired results.
Losing weight and keeping it off requires you to exercise and eat healthy. You must be disciplined and determined to achieve your weight loss goals. In addition, you must keep a journal and follow a plan to achieve the desired results.
Healthy eating is a common term in weight loss debate. Healthy eating involves eating natural and unprocessed foods. Some of the healthy foods include lean meats, fruits, vegetables, whole grains and beans, among other foods. What you eat can affect what you see on the mirror. Healthy and balanced diets prevent weight gain and keep you feeling and looking younger. Other than helping you achieve permanent weight loss, healthy foods also reduce inflammation and aging. Luckily, healthy foods are simple foods which have been in existence for several centuries. You can rear or grow some of these healthy foods in your home.
Natural and healthy foods give you the essential nutrients required by your body. The best part is that most of them contain fewer calories than processed foods. For instance, a slice of cake contains far more calories than a plate of fruits. To lose weight, you should consume fewer calories than your body needs. Calories are basically the amount of energy contained in the food you consume. Different foods have different amounts of calories. For instance, foods with Tran fats and sugar have more calories.
If you consume more calories than your body needs, the additional calories are stored as excess fat in your body. A pound of fat contains approximately 3,500 calories. To lose a pound of fat every week, you must burn 500-700 calories every day or consume 3,500 fewer calories every week. You can burn off the extra calories by leading an active lifestyle or exercising. You should consult your doctor or a fitness expert before beginning any exercise program. These professionals will assist you in choosing an appropriate exercise program for losing weight.
How Much Weight Should You Lose?
Weight loss and fitness experts recommend losing less than 3 pounds per week. Although this is viewed as a safe amount of weight to lose, the number of pounds you need to lose is dependent on your weight. When you lose more than 3 pounds of weight per week, you could end up losing your lean muscle mass and water weight.
How Often Should You Take Food to Lose Weight?
Most individuals eat 1 snack and 3 regular meals daily. The meal portions should be the same size and they should have low amounts of fats. If you prefer taking 3 meals a day, ensure that you eat a balanced diet which can have 1-2 cups of vegetables and fruits, 1-2 ounces of lean meat and 2-3 ounces of whole grains. Some people lose weight when they consume 5-6 meals spread throughout the day. For example, they might take a banana and yogurt in the afternoon before taking whole grain bread, a deli sandwich and fat-free mayonnaise three hours later.
If you prefer taking 5-6 meals per daily, ensure that you take them at intervals of 2-3 hours. Never skip meals and always ensure you take breakfast. Skipping meals can help you lose weight in the short-run, but it cannot help you lose weight and keep the weight off in the long-run. This is because you will feel too hungry and end up overeating during your next meat.
Keeping yourself physically active is as important as controlling your calorie intake. The secret to losing weight and keeping if off permanently is combining physical activity and healthy eating. For better results, you should consume less calories and burn off the additional calories. There are several exercises you can do to burn off calories. You can combine different exercises and integrate them into your daily routine. As you begin your exercise program, you should exercise for a short period of time and gradually increase the duration until you reach your desired level. For example, at the start, you can exercise for 20-30 minutes every day and gradually increase to 1 hour after a week.
You can have several sessions each day for better weight loss results. You can opt for a small session in the morning and another one in the evening. The important thing is to exercise whenever you have the time. When you make exercising part of your lifestyle, you will start feeling the difference in a few weeks. You don’t have to spend money on exercises. You can opt for free and simple exercises such as cycling, walking, jogging, skipping/rope jumping or dancing. You can also choose to play simple games such as badminton, squash or bowling.
When you change your lifestyle and combine healthy eating and exercises, you will lose weight permanently and you will begin to see changes in a few weeks. To lose weight and keep it off, it only takes a lifestyle change and a positive attitude. You should track your progress by maintaining a journal. The journal will help you track your fitness program and diet plan. There are several foods you should avoid in order to lose weight. These foods have high amounts of calories which can make you gain weight despite your efforts.
Foods to Avoid
Deep Fried Foods
Deep-fried foods are tasty, but they’re certainly not healthy. Deep fried foods are unhealthy because they tend to be high in calories and fat. Fried foods also rob the food of its nutrients. Partially hydrogenated oils are not good for your health since they contain trans-fats.
Gluten gives you a round shape. Not all carbohydrates are bad, but avoiding wheat may help you lose some weight and bring you closer to the body shape that you’ve always wanted. Gluten is inflammatory and constipating, which leads to weight gain and other health issues.
Every time you consume sugar, your blood sugar levels rise very fast. This causes your pancreas to discharge insulin. Insulin is a hormone which alerts your body to store fat. Therefore, the more sugar you take, the higher your blood sugar levels, more insulin discharge, and the longer you stay in fat storage mode.
Refined, concentrated sugar eaten in large quantity slowly increases blood sugar levels and insulin, increases triglyceride, oxygen radicals and inflammatory mediators, and with them comes the risk of cardiovascular disease, diabetes, and other chronic diseases.
Sugar contains very little nutritional value, these calories can easily get stored as fat if you don’t watch your consumption closely. What’s more, sugar is addictive.
Sugar containing foods in their natural form, for example whole fruit tend to be highly nutritious, high in fiber, nutrient-dense and low in glycemic load.
Artificial sweeteners provide the sweetness of sugar without the calories. Even if artificial sweeteners do not raise the level of your blood glucose, their safety is questionable. It is advisable that you avoid them completely.
Sugary Beverages- Soda Pop/ Fruit Juice
While fruits are full of fiber, minerals and vitamins which are essentially for a health living, when the sugar in fruits is concentrated in juice, the glucose levels can become high and very unhealthy.
When it comes to weight loss, vegetables juices are certainly better choices than fruit juices. Always load up on water to avoid getting any calories from the drinks that you take. Don’t drink your calories. Limiting the amount of sugary beverages that you take may be even more important than the solid foods that you take in a weight loss plan.
Great Tips on How to Lose Weight from a Health Coach
Finding a Good Weight Loss Supplement
There are mainly two big groups of weight loss supplements in the market: those that make you to eat less and those that will prevent the fats and calories that you eat from settling in your body.
Appetite suppressants supplements make you feel full so you eat less. A good example is hoodia which is supposed to work by affecting the part of your brain that controls satiety. There are no conclusive studies available, but hoodia is considered to be safe and you can try it to see how it works for you. Other appetite suppressants available in the market include county mallow, CLA, and green tea extract. Fiber supplements can also be used to control hunger as they provide a feeling of fullness, thus reducing your need to consume large portions.
Fat Blockers and Burners
Fat blockers prevent the absorption of dietary fat, protecting the body from storing the excess amounts of calories consumed in any given day. Chitosan and guar gum have long been regarded as fat blockers, and while no conclusive studies exist as to their efficiency, both are safe to use. Alli, an over the counter fat blocker supplement is the only FDA-approved weight loss supplement. Alli works by reducing the absorption of calories by the intestines. Fat-blockers have unfriendly side effects, especially when the total amount of calories consumed per day is excessive. Side-effects include gas with oily spotting, cramps, indigestion and diarrhea. Fat blockers are efficient when consumed along with a low fat diet.
Fat burners are weight loss supplements that are believed to increase the amount of calories burned during normal, day to day activities. Fat burners include country mallow, bitter orange, conjugated linoleic acid and chromium, all of which purport to increase metabolism and reduce body fat.
There isn’t conclusive research backing up the use of supplements, and some have health risks. Therefore, it’s advisable that you talk to your doctor before starting on any weight loss supplement. What’s more, you should know that the FDA has cracked down on some supplements that had prescription drugs in them that weren’t written on the label. Some of the best weight loss supplements include;
Forskolin is the latest product that was endorsed by the popular TV Doctor Dr.Oz. Forskolin Extract helps burn unwanted fat and keep it off. One of the popular Forskolin Supplements is Forskolin Belly Buster. Read our review in the Reviews section.
Hydroxycitric Acid or HCA
Hydroxycitric acid is a salt derived from the rind of dried fruit, in particular South-east Asia plants Garcinia cambogia and brindal berry. HCA has been used from many years to treat stomach and joint problems. It’s sold in sold in supplements stores and drug stores as HCA, garcinia and brindal berry, and is the main ingredient in diet products such as Garcinia Trim-Pulse, Bio-Max 3000, Phyrtimax, Citrin and Citrilite. Studies back the effectiveness of hydrocitrate acid at reducing fat absorption, inhibiting appetite, lowering LDL cholesterol, and increasing fat metabolism.
Glucomannan is a fiber considered very effective for blood sugar and diabetes control, with the extra properties of weight loss. This supplement has traditionally been a vital source of food, whether baked, fried or as a candy. Glucomannan helps absorb water in the digestive tract, reducing carbohydrates and cholesterol absorption. Studies support its role as an obesity treatment.
Chitosan is a fiber that comes from chitin, a major component in the shells of crustaceans and insects. It is recommended by practitioners to lower cholesterol, and has been encouraged as a type of dietary fiber that may aid reduce the absorption of fat. Chitosan causes no side effects, however some individuals get an upset stomach.
Guar gum comes from the seed of the guar plant. Just like many other dietary fibers, guar gum is said to work by preventing the absorption of fats, and helping you feel full. This supplement has been studied more extensively than other weight loss fibers. Most studies have concluded that it’s ineffective.
Hoodia is a plant that grows in the Kalahari Desert in Africa. It contains P57, an ingredient that’s said to suppress appetite by helping you feel full.
Everybody dreams of losing weight and attaining an ideal body. Losing weight requires requires determination, control and discipline. You can lose weight permanently by combining exercises and a healthy diet plan. You can also use weight loss supplements to suppress appetite and increase fat metabolism.