Best Ever Weight Loss Tips

- helping you on your weight loss journey

mello

Starving Yourself : Lose Weight Without Doing That!

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You can lose weight without drastically cutting down on your food intake. A lot of people who are overweight become demotivated when they find they have to reduce their food intake – but this is not necessarily the case. You can lose a reasonable amount of weight and still be eat some of your favorite foods. This is not entirely difficult especially knowing that there are many that are doing that. Let us examine one way one can achieve this.

One way of losing weight without starving yourself is to become as educated as you can. This means researching and reading as many resources as you can on ways to lose weight while still maintaining most of your existing good eating habits. Dig around a few quality weight loss forums that provide considerable information to people looking for how to develop a smart diet plan. These forums are full of opinions and practical ideas from people who have made progress on their weight gain and this information is incredibly valuable. What makes forums so useful when it comes to the battle against weight gain is that they are interactive. Once you sign up you can easily begin to post opinions of your own and ask questions. Often they will have sub-groups based on geography, fitness, amount of weight to lose, situations like working and dieting and so on. Finding people who are facing similar dilemmas to you can help enormously.

Another way to lose weight without necessarily starving yourself is to go on an expert diet. Now we all know that there are a zillion different diets out there. Some are expensive, some are cheap and some are downright stupid. Be discerning and look for sensible diet regimes that qualified and respected nutritionists and dietitians would support,

Reading the labels when shopping is one of the best things you can do. Notice the levels of fats, sugars and sodium especially.

Better yet, only shop for products that don’t need a label! Fresh produce, eggs, meat. The healthiest diet and most effective one is the one with the least manufactured food.

Key Weight Loss Tips

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Being overweight can not only be dangerous but can in fact lead to premature death.

Thousands of people die every year in Western countries alone due to a range of weight-related complications. It is even argued that obesity now causes more deaths than smoking. Weight gain is now considered an epidemic.

Obesity, is defined as having a BMI or body mass index of over 30. 25-30 puts someone in the ‘overweigth’ category. Devised in the mid 1800’s, BMI is still the accepted determinant of relative weight. Body mass index is calculated by dividing weight with height and then squaring the answer. The medical profession has long realized the dangers of having a BMI that is above the recommended figure.

Overweight people are inclined to suffer low self-esteem, sleeping disorders, fatigue and even a higher risk of heart issues. Obesity compounds these symptoms. It increases risk of diabetes, heart attack or stroke, sleep apnoea and a range of other chronic diseases. Obesity depresses the body’s immune system thereby making the obese person more susceptible to opportunistic illnesses.

Are there ways to beat weight gain? Absolutely.

Increased education around nutrition is key. It is surprising to know just how many people cook food or eat food without the slightest regard to what is contained in those foods or how many calories they contain. Whenever you buy food at the grocery store, learn to read the label and see what ingredients and locked up in the food and how many calories there are. It can be confusing but if you search online or viit at weight loss forums you will start to learn the nuances of nutritional information, what’s important and what’s not. Over time you willdevelop the knowledge on how to eat right and become healthier.

While you are on the internet, search around for healthier recipes and how to eat the foods that have the best nutritional mix.

Search for the food pyramid recommended by the Health authorities. It is contentious as some argue the pyramid is inverted the wrong way and that carbs should be at the pointier end of the pyramid. Government websites have a lot of information regarding proper nutrition and is worth studying in the battle to lose weight.
Weight loss is about eating better quality food to fuel your body. Maybe start thinking of food as that, fuel, rather than a taste sensation or a treat to make you feel better – reserve those for special occasions!

How Does Dieting Impact Weight Loss?

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Diet has become a dirty four-letter word for many people!

Yet diet is simply the kinds and quantities of food you habitually intake. So in essence you are already on a diet. It just may not be one that is serving you well.

A diet that is not serving you well may result in excess weight. Excess weight is often referred to by the term overweight or in more serious cases, obesity. Where the body accumulates more fat than is being processed or burned by the normal metabolism, that leads to excess weight gain. In some cases, this can be genetic but in most, there is a dietary issue that needs to be addressed. Excess weight is measured in what is called body mass index or BMI according to the fitness and medical circles. BMI is arrived at by dividing weight by height and then squaring the result. A BMI of 25-29kg/m is considered overweight. A reading of 30 or more is in the obese category.

Obesity is outright dangerous. Medical research shows that the chances of a heart attack are exponentially increased the higher the BMI goes. People who are overweight also struggle with a myriad of other complications. These include diabetes, some cancers, high blood pressure, gallstones, sleep apnea, and more. Want me to stop? That’s just the medical view. Obese people also have to deal with a low self-esteem, being ridiculed or preached to, withdrawal from regular activities, loss of job prospects, limited clothing choices and so it goes on.

How does diet help?

There is a direct correlation between weight loss and dieting according to researchers and nutritionists. Education is key. Learning to read and understand the labels when shopping is a lifesaver. There are some foods which have a higher caloric content than others, have increased amounts of sodium or trans-fats or sugar and knowing this will put you on the right track. It allows you to compare products and ake better choices if you have to buy processed food products. It’s also worthwhile familiarizing yourself with the food pyramid although some argue the pyramid should be inverted. Take a look for yourself by going to the government website.

Please remember that “dieting” does not mean starving yourself. It can mean that you are being more careful as to what you eat. Being more mindful of what goes in your mouth will help enormously. Apps like myfitnesspal give you a good idea of what nutritional values a food has – check them out before you eat. Logging your food intake and the calories as well as nutritional value is pretty sobering in my experience.

What Exercise is Best For Weight Loss?

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Being overweight clearly has its share of health issues. About 300,000 people die each year due to weight or obesity related complications according to reports. People with a BMI or body mass index of 25-29 are, according to many experts, considered overweight. More than 30 on the BMI scale and you are classified as obese. Obesity now affects over 25% of the US population and more and more people are realizing that obesity kills.

People that are overweight struggle with sleep problems, breathing problems, susceptibility to disease and illness and chronic fatigue – not to mention low self-esteem because the of society norms and the media which portrays  people who are obese as abnormal and those that are skinny as the ideal.

Obesity is a result of a number of causes.

  • One of them is eating more than the body is breaking down through the normal metabolic function. This causes excess fat to accumulate in many cases in the tummy area and causes someone to be overweight.
  • Some people don’t eat copious meals and snacks but they eat the wrong kinds of foods – calorie-rich foods with little nutritional value. The result is a satisfied mouth but a body that can’t cope with all that poor quality food.
  • Then there are people that are overweight not because they over-eat, but because they have a genetic malfunction which causes their overall body metabolism to slow and food to be digested slowly.
  • Others get overweight because of a combination of all of the above.
  • Oh and there is the  sedentary life factor. This means a life that is pretty much devoid of exercise and movement.  There are some exercises that one can do no matter their starting point to battle weight gain.

Any activity is the best way to start an exercise plan.

  • If you can run, go for it if you have a medical clearance.
  • If you can walk, you can start by walking anywhere for as long as you can and keep going for longer each time.
  • Some people like the gym and that can be great for variety, all weather conditions and for some social interaction.
  • If you can’t do any of those, start with something you can do. A couple of weights (cans of beans will do it) and start lifting them as often as you can. Sitting up and down if you can.
  • Use your imagination and just push a tad beyond what’s comfortable for you.

Hey, I’m talking from experience. I have hated exercise. Yet I’m doing more movement each day just to get going. I know from when I was smaller that my body actually enjoys exercise and loves being outdoors and functioning as it was meant to. It’s my mind that doesn’t like it! But I’m pushing myself and every day gets a little easier.

There is no growth (or weight loss) by staying in your comfort zone!

What Causes Obesity Anyway?

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Sadly, there is new information from weight loss researchers and nutritionists showing that more than 300,000 people die each year from complications resulting from obesity. Obesity is a major problem in the United States and many other parts of the world. It is fast becoming the leading cause of death and cause of hospitalizations.

Obesity is a complex disorder involving an excessive amount of body fat (mayoclinic.org). It is where the body accumulates more fat than is being burned by normal metabolism and this causes fat deposits to begin to build up in the belly area, thighs, buttocks and waist. The problem of obesity in children is so acute that some schools have began to offer strictly vegetarian diets to their students and the students have embraced this diet well.

So what causes obesity?

  1. One cause of weight gain is genetics – some people with genetic maladjustment can cause a problem with the way the body processes food.
  2. Another is hormonal influences. An under-performing thyroid gland for example can cause the body metabolism to slow and so accumulate fat.
  3. Some people might have an eating disorder. In the same way that there are eating disorders which cause bulimia, there are disorders that run in the opposite direction and cause compulsive eating and an abnormal appetite. A disorder called Pica for example results in a craving for non-foods (earth, pens, pencils and anything close by). These eating disorders can be treated and the person can resume normal eating habits.
  4. Leading a sedentary life of little or no activity. This is common in the West where people use cars to go even short distances.

The fundamental cause of most obesity is however an energy imbalance. Too much energy taken in by way of calorie-dense foods and not enough energy expended by way of exercise and activity. It seems a simple equation but within that simple in-vs-out model lies a plethora of issues and opinions.

The good news is that being overweight is not necessarily anyone’s fault. They are not necessarily to blame. But taking responsibility for weight gain is a necessary step to taking action to resolve it.  Learning about nutrition, nutritional value of foods, product labels, focusing on eating quality fresh foods and less processed foods, certainly less takeaway or pre-prepared food where you don’t know what’s in it or how it was prepared. Being vigilant to what goes in the body. Making efforts to increase daily activity.

Obviously the more obese one is the greater the challenge to overcome it. It is by no means easy otherwise we wouldn’t have an overweight population. It is however achievable. If one person has reduced their weight and gained greater health then another person can do it, and another, and another. Support, knowledge and a big enough reason to make the behavioural changes needed are key.

Easier Ways To Lose Tummy Fat

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A fat tummy is an obvious indicator of a person’s health. How so? Fat is considered by most specialists as hazardous to one’s health. If you have a bundle of unhealthy trans-fats moving through your blood stream it’s a good chance these trans-fats may cause artery blockages and strokes.

Tummy fat can also become a haven that is a perfect space for disease-carrying bacteria and viruses. Research shows that people who are obese struggle much more than other people with a plethora of conditions such as depression, low self-esteem and acute fatigue syndrome let alone more serious diseases such as diabetes.

There are steps you can take to lose tummy fat.

When you are out shopping for groceries be very aware of what you buy. Read the package labels of the items you are buying to make sure you know the Fats component is acceptable. Look at trans-fats especially but also saturated fats – neither of these are good for you and you don’t need an excess of them. Avoid buying food based on appetite, emotions and craving. You will end up with a basket full of foods that have a high calorie level ending up in the pantry and then onto the dinner plate and ultimately, in you!

Exercise. Yep. I said it. It’s not my favorite pastime but I do notice that the older I get the less I move without conscious effort. Unless you are in a physically active role, you need to to move more.

Some people are thrown off by the discipline involved in enrolling at gym or hiring a personal fitness trainer. Don’t allow it to become a deterrent. Sure, if you can afford the time and money to go the gym you will get great advice on proper exercise techniques to minimize risk and maximize results. Remember though that simple exercises like jogging or walking around the neighborhood can be very effective to build up your cardio ability and start to shift the weight.

People have been known to start their weight loss regime by walking to the letterbox or around their backyard. Do what you can but push yourself a little. Make it a habit to walk short distances rather than driving. Take the stairs.

You can also lose tummy fat by getting as much information as possible. They say knowledge is power and without knowledge, many fall off the edge. Arming yourself with knowledge involves simply taking the initiative to learn about the reasons why tummy fat accumulates in the body and also joining online forums where people who are working on the same issue discuss ideas and solutions.

How To Eat To Lose Weight

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The fact is that the prevailing dieting theories have not worked. Most Western countries are facing an obesity epidemic and this is despite a heavy focus on dieting doctrines being followed over the past 30-50 years.

It has been accepted to eat less and move more. There is an argument that modern lifestyles are a major contributing factor to obesity.  And yet gym memberships and the sale of sporting equipment is a meg industry. You need to eat enough to generate sufficient energy to match the energy you expend. If yo don’t move much, you don’t need to eat mega-portions.

A plethora and ever increasing range of ‘diet’ foods have been available for 1- 2 generations. These invariably claim to be low-fat, fat-free, reduced-salt or claim some other dietary advantage.

Check the labels!

When one component is reduced, often another equally harmful component is increased to maintain the flavour of the product.

 

Healthy Weight Loss

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It’s easy to lose weight fast, but it’s not the healthiest way. You can get away with a rapid weight loss plan if you just need to drop 5 kilos or 10 pounds for a special event. The chances are that if you worked at it you could even keep it off.

For those who carry a lot more than that in excess weight, fast weight loss is not a sustainable way to lose weight over the long term. By doing it regularly you can do unseen damage to your body.

It is far better to go the slow and steady route to permanent weight loss.

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