Fast Weight Loss
People who suffer from overweight problems are constantly looking for a quick solution to help them to lose weight
. They often resort to weight loss programs that promise a quick result within a few weeks. Most of the weight loss programs emphasize on their participants to restrict on the amount of food they eat. As a result, their body will experience poor nourishments because of the lack of nutrients in their diet. The best way to fast weight loss is to eat healthily and engaged in an exercise program.
You can start by making small changes in your eating habit. If you like to eat sweet food, you can substitute them with sweet fruits and vegetables such as carrots, mango and banana. When eating at mealtime, you should eat a smaller portion size. To encourage yourself to eat lesser, you can use a smaller plate. In this way, you can control the portion size of your meal effectively.
Fat
Fat is an important vitamin in the diet. It helps to maintain a stable and balance growth in the body. There are two types of fat including LDL (low density lipoprotein) and HDL (high density lipoprotein). Low density lipoprotein is good cholesterol while high density lipoprotein is bad cholesterol. You can substitute food that has HDL cholesterol with food that are high in LDL cholesterol. Examples of food that are high in LDL cholesterol include chicken, shell fish, fish and etc. Food that are rich in HDL cholesterol include pork, beef and other red meats.
Protein
Protein provides us with the enough energy to perform the daily work. The protein can be break down into approximately 20 amino acids. The amino acids are the basic element in the muscle growth and development of the body. The amino acids also ensure a healthy growth in the body cells and tissues. If you eat insufficient protein, your muscle cannot grow properly. You will have lesser immunity against the diseases so that you are easier to be infected with diseases. You should incorporate different food types that are rich in protein in your diet. Examples of food that are has high protein include nuts, lentil beans, chicken, milk, cheese and soy. You should avoid salted and refried beans because of the high salt content. Though protein is an essential vitamin, overeating can lead to health problems. You should balance the meal by including other food sources such as wheat, fruits and vegetables.
Chew Food Slowly
When eating, be sure to chew the food slowly. When you chew slowly, you will be able to taste the flavors of the food in your mouth. You should only eat when you are hungry.
Snacks
If you are serious about losing weight, you should avoid In between mealtime snacks as they can cause overweight problem. To overcome the urge of eating during snack time, you can drink a glass of water. Water will make you feel full temporarily so that you wont feel hungry. If you want to eat snacks, you can replace the junk food with healthier snacks such as carrots and etc. Once you feel full, you should stop eating otherwise you will be overeating. It will take sometime for the brain to informs the stomach that you are full. Therefore, you should always eat slowly. Eating slowly will also increase the efficiency of the body digestion.
Exercise
Increased physical activity will help you to burn off the excess fat in the body. You can start off by exercising for 20 minutes or more per day. You should workout at least 4 6 times per week. It is not necessary that you have to use a machine to exercise. Any physical activity that will make you feel tired will do. Examples of physical activities which you can perform include scrubbing the floor, watering the plants, pulling up weeds from the lawn and etc. You can participate in an aerobic program. Before joining an aerobic program, you should perform shopping comparison to compare the prices so that you can make an informed decision. You can also perform the aerobic exercises at home. Examples of aerobic exercise include running, jogging and fast paced walking. Once you are used to exercising, you should maintain the heart beat speed at sixty percent of the normal heart rate. The heart beat rate can be calculated by minusing the age from 220. After that, you should times 220 with 0.60.
Before exercising, you must stretch the hands and legs to warm up the muscles. The warm up period should last for at least 5 10 minutes. After warming up, you can start to do the real exercise. If you want to jog, you should plan the route in beforehand. It is important that you can finish the route which you planned. If you feel faint, you should stop exercising and take a break. If you still feel weak after resting, you should stop immediately and consult a doctor.
by: Mascar Rooney
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