Easy Tips for Effective Long Term Weight Loss
Many people hate the idea of rigid diets. Well the good news is that if you try the four tips below and eat a healthy balanced diet, you will feel less hungry be able to eat more and feel healthier.
The 4 tips are easy to do, require no real willpower and can improve anyone's diet and chances of healthy weight control.
1. Drink Water
Drink plenty of fresh water. Water is quite possibly the single most important catalyst in losing weight and keeping it off.
It acts as a natural appetite suppressant by keeping your stomach full and fending off dehydration which can lead to false cravings/hunger. This not only helps you to feel full so you eat less, but it also helps to flush toxins out of your body and keep your body hydrated.
Many times when we get "hunger signals", these are really "thirst signals", so before heading for the food, try a glass of water instead.
Most importantly water helps your body metabolize stored fat by helping the kidneys flush out waste. When you don't drink enough water the liver which works to provide stored fat for energy also takes on the task of helping the kidneys eliminate waste and thus becomes less effective at metabolizing fat.
As an added bonus drinking eight glasses of ice water a day burns about 62 calories because your body has to work to raise that waters temperature to your body's temperature. That equals about 430 calories per week.
2. Increase Fibre Intake
Eating adequate fiber foods to help keep things moving through your bowel. And like water, fiber rich foods bulk you up and make you feel full... there is NO need to over-eat on fiber rich foods, and in fact, that is not a good idea!
The average person could lose 9-10 pounds in one year just from doubling their fiber intake? Add exercise and an adequate calorie diet and that could lead to an even bigger loss.
It's found only in plant foods but our bodies are unable to digest it so it's eliminated. In the process it cuts calories by attaching to some of the protein and fat that you eat along with it and eliminating that as well.
In addition, high fiber foods are typically low calorie and filling so eating more of them means you're eating fewer calories and leaving less room for calories from other foods.
The average person consumes about 8g per day but many experts recommend 25g per day. For most people 25g seems impossible but it can be done especially if you start your day with a high fiber cereal and keep eating some fibre throughout the day. Good choices include: strawberries, apples, figs, chickpeas, potatoes with skins, broccoli, brown rice, beans, and nuts.
3. Eat Healthy Fats
Fat causes obesity. It raises your cholesterol. It causes heart disease. It may even contribute to development of cancer or so the media would have you believe.
But if it is all that bad, why is it part of our natural diet chain? The reason is fat can actually be good for you.
It provides the body with essential fatty acids (linoleic and linolenic acids) needed for normal reproduction and growth, as well as for production of prostoglandin, a hormone like compound that regulates blood pressure, blood clotting, and inflammation.
On a more practical level, fat cushions bones and vital organs, protects the body from extreme temperatures, carries fat-soluble nutrients, and serves as an important energy reserve.
When eating fats eat more healthy fat. Eating more "healthy" fats includes the following cold-water fish (mackerel, salmon), nuts, and olive oil.
4. Lean Protein
Protein is a great weight control tool because of the immediate satiety factor and because it keeps you full for longer periods. It also balances out carbs by preventing insulin spikes that lead to energy drain and sugar cravings.
Protein also helps maintain muscle mass which is very important in the fat burning process. At least 20% of calories should be in the form of protein which can be obtained by eating low fat cottage cheese, low fat yogurt, skim milk, egg whites, fish, shrimp, skinless chicken or turkey, beef, lentils, kidney beans, tofu and soy products.
Try the above 4 tips and see how much better you feel and look. There simple, easy and very effective!
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