subject: The 10 Basics of Weight Loss [print this page] The 10 Basics of Weight Loss The 10 Basics of Weight Loss
Today, we constantly hear of new ways to lose weight. There is always a new technology, breakthrough chemical, or new diet that is suppose to be the best weight loss solusion. If all these new diets made a difference, where are all the skinny people at? Why isn't everyone losing weight if it is so simple? The truth is there is no simple way to lose weight and keep it off, instead you must change the way you eat, and your lifestyle in order to get weight off and keep it off. It takes a little effort, but is possible for anyone to do.
Here are the basics of weight loss.
1) Drink plenty of Water - studies have proven that drinking more water (especially before meals) helps us eat less, but is also essential to the bodies processes that break down fat and speed up metabolism.
2) Eat Smaller Meals, every 2-3 hours - Eating more frequently helps keep your blood sugar levels more stable. This is essential to keeping mental functions level, and also keep our energy levels even throughout the day. When your blood sugar drops, you are more likely to overeat or reach for high calorie foods. Make sure you eat smaller portions if you switch to a 6 meal/day plan.
3) Weight Train - the more muscle mass you have, the higher your metabolism. If you don't weight train, you will lose muscle mass as you age, thus your metabolism will slow. It is essential for weight loss success that you keep a weight training program (2-4 days/week).
4) Eat Protein at every meal - protein helps rebuild muscles, maintain muscles, and maintain blood sugar. It helps you feel fuller longer. It's the most important nutrient in my opinion.
5) Cut out "white" carbs - sugar,most breads and pastas are white, and have been stripped of the all-important fibrous casing Nature created for them. This makes it too easy for our bodies to digest, and therefore, white carbs are easy to absorb, easy to store (as in fat), and create a spike in the blood sugar and then a huge dip. I recommend replacing white rice with brown, white pasta with whole wheat, etc. and cutting out sugary foods.
6) Don't UNDER eat - if you are eating less than 1,000 calories/day and you are a grown adult, you are slowing down your metabolism and going into starvation mode. Starvation mode makes the body conserve all energy brought in. This is counter-effective, because the minute you start eating normally again, you will gain weight.
7) Don't OVER eat - Eat slowly. Enjoy your meal. Find out your ideal caloric intake, and stay 200 calories under that if you are looking to lose weight.
8) Don't Eat While Distracted - stop eating in front of the computer, television, while chatting on your cellphone, iphone, etc. Stop, enjoy the meal, and experience it in it's entirety. When you distract yourself, you take in calories you might not have, had you been listening to your body and it's signals. Take the time to sit down and eat your food.
9) Don't Drink your Calories - stop drinking calories. Sodas, Sweetened Teas and Lattes, Juice, all of these are liquid sugar going straight to those love handles. If you have an addiction to Soda, try drinking Soda water or Stevia sweetened beverages. Try your Lattes with Low fat milk and no sweetener. Replacing high calorie beverages with no calorie beverages alone can be what you've been needing to get over that weight loss slump.
10) Activate Yourself- If you're not currently in an exercise program, or exercising at home, start! Get moving. You should be working out 5 days/week minimum if you want to lose weight. Cardio kickboxing, weight training, sprinting, interval training, swimming, the list goes on and on. If you don't feel like you're able to motivate yourself, call me today and get started. There's no better time than the present to take control of your health.
Reference; www.austinspersonaltrainer.com
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