17 Guaranteed Ways to Lose Weight
Health articles > 17 Guaranteed Ways to Lose Weight
- Obesity definition
- The process of fat accumulation
- Obesity causes
- Health risks due to obesity
- Tips to reduce weight.
- Ayurvedic tips to reduce Obesity.
- Garcinia and weight reduction
17 Guaranteed Ways to Lose Weight
1. Just Get Started
Many times, you may hear conflicting information from different
sources about how you should go about accomplishing your goals;
confused with information, you attempt to analyze the best route of
action…but then you realize that it conflicts with someone else’s
advice. You end up freezing like a deer stuck in headlights. The
best course of action is to just get started and do something!
Believe it or not, that is the hardest part anyway!
2. Set Goals
You won’t get anywhere if you don’t know where you’re going. This is
why it is important to set goals because they will help to show you
the correct path to take and will also add further motivation.
| Buy weight Reduction kit | Buy Herbal Ayurvedic preparations to reduce obesity |
| Reduces
the excess fat. Rejuvenates the body. Increases the body energy. Increases the body resistance Metabolizes the fat without any side effects. Reduces cholesterol levels. Purely herbal. Do not have any side effects. |
Hypolipidemic, Vit C enricher, breaks down fatty acids, prevents lipid synthesis Reduces craving for sugar, Diuretic, induces weight loss. |
3. Focus on Body Fat, Not Body Weight
Obviously, this article is entitled “17 Surefire Strategies to Lose
Weight,” but this isn’t what you really want to focus on. An
increase in muscle mass and fluctuating water weight can provide you
with skewed results. The solution is to measure your progress by
several measures of circumference of your different body parts or
just buy some calipers.
4. Create a Caloric Deficit
Each person burns a certain (changing) numbers of calories per day;
this is known as TDEE. In order to cut down on your body fat, you
must create a caloric deficit. To do this, simply eat a lower amount
of calories than your TDEE. However, you must not reduce your
calories by too much, otherwise you will slow down your metabolism;
it is best to reduce your calorie consumption by about 750 calories
or 20% of your TDEE.
5. Keep Track of Your Caloric Intake
Creating a caloric deficit requires a bit of planning. You need to
know how many calories are in the foods you eat, and then tally them
up to get a total. Doing this may seem like a hassle, but as you
become better at this skill and memorize certain foods you can get a
better “guess” of how many calories you have consumed.
6. Higher Satiety, Lower Calories
A stomach full of Jello and a stomach full of peanut butter feel the
same, but they are worth much different amounts in the world of
calories. One strategy that you can use to create a caloric deficit
is to eat foods that are more filling, but contain a lower amount of
calories.
7. Drink Water
In addition to the numerous amount of health benefits that
water provides, you can also use it as a drink that provides no
calories, but fills you up. Got a craving for that candy bar ? Drink
some water.
8. Cut Back on Soft Drinks
Although drinks like water can make you feel full and provide no
calories, they have a low satiety rate because they are easy to
digest. A low satiety rate combined with several calories makes soft
drinks a hazard to the dieter. Even though many diet soft drinks now
contain a low number of calories, the sweeteners can spike insulin
levels and also (opinions differ on this) may contain to some health
related side effects.
9. Avoid Alcohol
Alcohol has a low satiety rate, a relatively high caloric rate
(alcohol contains 7 calories per gram), and can also cause you to
become thirstier or hungrier…ever wonder why the bars always have
snacks likes peanuts?
10. Avoid Fad Diets
Fad diets many times stress a specific part of nutrition without
bothering to go over fundamentals like caloric deficits. In
addition, most of these diets cause a person to go far below the
safety zone in regards to the degree of caloric deficit. This causes
the body to think it is starving; therefore, it lowers its TDEE. The
cycle then repeats and the person becomes a yo-yo dieter.
11. Eat Complex Carbohydrates
Eating complex carbohydrates or carbohydrates with a low glycemic
index will help to keep your
blood sugar levels stable. When
blood
sugar levels are not stable, the body begins to store fat. However,
eating the type of carbohydrates comes second to creating a caloric
deficit.
12. Eat Healthy Fats
Not all fats are bad and, even, necessarily fattening. You should
strive to avoid fats such as the trans fats or saturated fats.
However, fats such as polyunsaturated and monounsaturated fats
provide numerous health benefits, can help regulate cholesterol, and
can even help to further build muscle since they are needed in the
synthesis of hormones. However, even with the healthy fats, one
should watch the consumption of this nutrient because it does have a
high amount of calories (9 calories per gram of fat).
13. Don’t Buy Junk Food
One easy way to avoid eating unhealthy, caloric dense snacks that
would otherwise put you over your set number of calories for a
health calorie deficit is to simply not buy them – therefore it
takes away the convenience you have at your house of eating these
foods.
14. Have a “Cheat Day” Every Once in a While
Having a cheat day every now and then (about once a week or less)
can help to remind you of the habits you are trying to break and it
can also give you a needed break from your regime (not all health
foods taste bad though). Cheat days are usually on a person by
person basis; not everyone does them. It is your decision as to
whether or not you need one.
15. Eat More Frequently
An easy way to boost your metabolism and help to keep more of your
muscle is to eat more frequently. It is usually recommended to eat
roughly 6-8 meals per day instead of the usual three.
16. Aerobic Workouts
One way to create a caloric deficit is to reduce the amount of food
you eat. The other way is to increase your TDEE; you do this by
working out or eating more frequently as stated above. Creating the
caloric deficit only through eating initiates a primitive response
in the body to think that it is starving; therefore, it is best to
create half of your caloric deficit through working out and the
other half through a reduction in calorie consumption. The most
basic and used form of this is the aerobic workout.
17. Lift Weights
In addition to aerobic workouts, one can lift weights to raise the
TDEE. The actual process of lifting weights burns extra calories as
does the muscle that it builds. Also, muscle will give a healthier,
more attractive, and more toned look compared to aerobic training
alone. It is best to use both aerobic training and weight lifting in
your workout regime.
That’s 17 of em’. Remember that following just one of these methods
will not produce results. You must either follow all or very close
to all of them to get the results that you (hopefully) are looking
for. A big thing always results from many little things added
together.
Article Source:
http://www.articlemarketer.com
This article is copy righted .Dr.SavithaSuri has been an Ayurvedic Practitioner since 1989 and manages website http://www.ayurhelp.com .
|
|
|