The reason why a person is over-weight, usually consists of several factors. To successfully achieve a goal of weight reduction, you must attack every factor that have made you over-weighted and that are maintaining your over-weight. Here are the things you can do summerized.
1. Eat less fat
If you eat much fat, you must reduce the daily intake of fat, to do so:
* Choose fat poor fish, fat poor meat/beef, chicken, turkey, mushrooms and other food sources with law fat content as the main components for dishes.
* Cut away visible fat from meat or other food sources.
* Do not add much margarine, butter or oil to your food.
* When you fry something, try to use as little fatty smear in the pan as possible.
2. Eat less sugar
If you eat much sugar, reduce your daily intake of free sugar, or bounded sugar as in flour, potatoes and the like:
* Do not add much sugar to your food.
* You may also need to consume less bread, potatoes, peas and beans, if you eat very much of it, but do not stop eating these kinds of food, since they contain valuable nutrients. However, use bread made of full corn.
3. Avoid excessive alcohol consume
Alcohol contains energy, and will be transformed to fat, if you consume too much of it.
4. Avoid preprocessed food with added and often hidden fat or sugar
Some food contains a great amount of hidden fat or sugar, especially fast food, snacks or preprocessed food.
* Therefore you should avoid eating much of products like: cakes, sweet drinks, snacks, chocolate, ice-cream or fast-food.
* You should also buy all the food you use in a natural form, and make your dishes yourself. Then you achieve an absolute control over the amount of fat and sugar in your dishes.
5. Eat less altogether, but do not starve yourself
Having reduced the amount of sugar and fat from your diet, you may fall to the temptation of eating more than before, because the new composition of your food does not satisfy your hunger. You should be aware of, and avoid this trap.
* When trying to loose weight, you should reduce the total amount of the food you eat.
* However, you should not starve yourself. To starve will only make you tired and sick, and then make you interrupt your efforts to get slim.
6. Eat regularly
Regular eating habits will give you a stable blood sugar level, help you control your appetite and normalize your fat burning physiology.
* You should eat three or four meals each day.
* Each meal should contain the same moderate amount of sugar and fat.
* Each meal should contain some protein sources like fish, meat, eggs, mushrooms or protein-rich seeds, and in every means be as nutritionally complete as possible.
7. Increase your daily physical activity
Physical activity increases fat burning and will help you control your appetite.
* Do some daily exercises of a kind that increases energy consumption: Jogging, cycling, swimming, ball play, skiing, and so on.
* Do also some exercises to increase your muscular volume, since muscles will burn fat, for example weight lifting.
8. Find some new hobby or interest
If you find yourself some new hobby or leisure activity, you will avoid boredom and the temptation to over-eat because you are bored. Try also to do interesting activities together with other people. The new activities will also give you less time to only sit eating.
9. You still need proteins and some fat and carbohydrates
Even though you should reduce the amount of fat and carbohydrates in the diet, you still need some fat. The fat in fat fish, nuts, almonds and sunflower is good for your health in moderate amount. Therefore you should have some of all of these food types in your diet. Variate between all these food types to get a mixture of several good fat types.
You also need carbohydrates as in full corn cereals and fruit, but without added sugar. Therefore full corn cereals, full corn bread, fruit and vegetables should be a part of your diet.
It is also necessary to consume enough proteins. Good protein sources are lean fish, lean meat, mushrooms, seafood and foul.
10. Eat healthy food to increase your fat burning capacity
A generally healthy diet with all needed proteins, vitamins, minerals, fibers, anti-oxidants and essential fatty acids will increase the ability to burn fat. You should also eat food in as natural a form as possible, and avoid industrially processed food and fat, like that fat found in margarine.
Eating healthy food will also help to get rid of excessive water trapped in the body, and also this will make you slimmer.
To read more about a healthy diet, please scroll down.
11. Bring your appetite under control
Many of the measures already listed, will also help you to control your appetite. If this still is difficult, this problem may be attacked by specific means:
* Daily meditation can help to relax your mind and gain control.
* Psychological counseling may be necessary.
" Herbal products to reduce appetite may help, for example Hoodi Gordonii.
12. What about the low carbo diets - the ratio between fat and sugar in your diet
The total mount of fat and carbohydrates combined, is a key factor in causing obesity, not fat alone or carbohydrates alone. In some weight loosing regimes, one is eating very little carbohydrates, and fairly much fat. In others one eats fairly much carbohydrates, and very little fat. The proponents of each type of regime claim that their approach helps the body to burn fat better.
Both types of regimes generally also recommend a higher protein intake.
Probably people are different, and react differently when trying to manipulate the diet in these ways. As a first approach, it is probably not wise to try such extreme approaches. However, if you have brought your eating habits under control, and still not achieved a satisfactory result, you can try to manipulate the fat/carbohydrate ratio to see if this will help. But do not stop consuming fat or charbohydrates altogether. You will always need some essential fatty acids in your diet and some useful carbohydrates called glyconutriens.
There is also a serious concern that a high fat diet will increase the chance og getting heart and circulatory problems. Experts disagree about this point. If you choose to try a high fat regime you sholuld avoid great amount of saturated fat and great amount of unsaturated omega-6-fat, and base much of your fat consume upon mono-unsaturated fat and omega-3-fat.
13. Get sleep during the whole night
You should should get sleep during the whole night. Night waking has proven to regulate down the the total 24 hours bodily activity, and is a causal factor of over-weight.
14. Avoid night eating
You should also not eat during the night. Meals during night has a greater tendency to be converted to fat.
15. Use of herbs and herbal preparations to ease weight loss
The spices cayenne and ginger have proven to speed up the metabolism. Cayenne also increases the blood flow in tissues. These effects then accellerate the burning of fat and sugar, and can help the slimming effort. Cayenne also helps to regulate an abnormal appetite. It is therefore wise to include these spices in your daily cooking.
Coffeine and coffeine-like compound in many herbs also speed up the metabolic break-down of fat and sugar. A moderate consume of coffee or tea can therefore also help the slimming process.
The herbal ingredient Pinnothine form the south Asian tree Pinus Coreanensis and the herb Hodia Gordonii from Africa has proven to regulate down an excessive appetite.
There are many herbal preparations on the market containing the mentioned and other herbs to help slimming, and using such a preparation during the weight loss project, can be of help.
Herbal preparations can have one or more of these effects: Increased fat or sugar burning, increased vigour and ability to be active, reduction of appetite, reduced fat or sugar uptake from the intestines.
Herbal preparations that reduce appetite, or preparations that reduce the uptake of sugar and fat from the intestines should be used only a limited period and within recommanded doses. Also herbal products to increase fat and sugar burning may be recommanded for use only a certain period, and within certain doses.
16. Pharmacological medicines to ease weight loss
Historically amphetamine and several amphetamine derivates has been used to speed up fat burning and to lower the appetite. Due to the chance of getting addicted and other dangerous side effects, amphetamine itself and several of the derivates are by now illegal for this purpose.
Legal amphetamine-like compounds to ease weight loss on the market today are: Phentermine, diethylpropion, phenidmetrazine, benzphetamine, sibutramine, rimonabant, oxyntomodulin and fluoxetine hydrochloride (Prozac). These preparates work mainly by reducing the appetite, but some of them also increase the metabolic activity.
Such preparates are generally recommanded to use only a short period, and within strict doses, since they still have some of the side effects of amphetamine.
17. Do not over-consume salt
Too much salt in the food is not good for the circulatory health. Salt also binds water in the body, and contributes to excessive water or edema in the body tissues. Reducing salt consume will help get rid of this water and also this will reduce the weight and fat apparence.
Getting rid of the edema will also make the body more capable to get rid of the excessive fat stored in the body.
18. Doing yoga exercises
Some persons report that regular yoga practice has helped them to loose weight. Yoga can make the body work better in every aspect, and it is therefore probable that yoga also will increase the methabolic activities and thereby help to get rid of excessive fat.
It is even more probable that yoga will improve the fluid circulation in the body, and thus help to reduce also excessive water deposits in the body.
About low carbohydrate diet as a slimming method
If you think about loosing weight and possibly also improve your general health with a low carbohydrate approch, you must do it the right way to avoid the downright opposite result or even make hazard to your health. Here are some useful advices.
THE BASIC PRINCIPLES OF LOW CARBOHYRDATE DIETS
All types of diets is based on a reduction of the total amount of energy you consume. That means that you must either reduce the amount of carbohydrates or the amount of fat or both. You must therefore eat less than before.
By the low carbohydrate approch you radically reduce the carbohydrate consume. You still need some energy, and 80 % of that energy shall come from intake of fat according to the typical resceipts. You shall also have a high consume of protein.
If you have a diet with nearly no fat consume in the first place, you will need to increase the consume of fat somewhat when you radically reduce the consume of carbohydrates.
The diet must also contain enough diatary fiber, vitamins and minerals. The fat you consume should be a mix of monoi-unsaturated fat, poly-unsaturated fat of the type omega-6, polyunsaturated fat of the type omega-3 and only moderate amount of saturated fat. No fat in your diet should be chemically altered in any way.
Your diet should also be such that your blood sugar level is moderate and nearly constant all the time. Such a diet is said to have a low glycemic index. By basing most of your energy need on fat, you achieve much of this goal, since fat is only slowly converted to sugar. The carbohydrates you consume must be from natural unrefined sources to further complete this objective, since such carbohydrates are taken up slowly. Eating 3 - 4 equally meals of moderate size every day will also help.
HOW TO PRACATICALLY ACHIEVE THIS WITH FOOD SOURCES
To achieve this, you stop adding sugar in your food and stop consuming premade dishes or drinks with added sugar. You shall also only have a law intake of food with a high starch content, like potatoes, cereals, bread, peas or beans. The amount you still eat of these food sources shall be unrefined and also otherwise natural.
Much of your diet shall be based upon food rich in proteins and unsaturatede fat like: fat fish, nuts, almondas, flax seeds and sunflower seeds.
You can also consume some food rich in proteins, saturated fat and cholesterole like fat milk, fat diery products and fat red meat but do not let these be a major part of your diet.
Fat added to your meals should mainly be of the mono-unsaturated fat type found in olive oil. You should avoid adding much butter which containes saturated fat or much oils containing omega-6-fat like soy oil or corn oil to avoid getting a bad fat mix.
You shall however not take in too much fat either. Therefore you must solve the rest of your need for proteins with lean fish, lean meat, poultry, mushrooms, lean milk and lean diery products.
You must also eat good amounts of vegetables and some fruit to get enough dietary fibers, vitamins and minerals. Even though fruit is sweet, you will hardly get too much carbohydrates from a moderate consume of fruit.
You should not at all use margarine or other sources of chemically altered fat. Avoid sweet drinks, snacks and cookies since these products contain a lot of added sugar and often the worst form of fat. Make all your dishes yourself from unprocessed food sources, since you then have full controle of the types of nutrients you consume.
POSSIBLE BENEFITS WITH THIS DIETING APPROACH
Some people report that it is easier to loose weight with this approach, but scientific investigation is so far not conclusive about this claim. It is not clear exactly why this slimming approach shall work better for some. Possibly it is only because it makes some persons feel full and satisfied earlier and longer and therefore eat less with this approach. But possibly the approach also results in a higher rate of fat burning.
If you have tendensy to freeze on limbs you might feel warmer and thus more comfortable by eating a higher amount of fat.
The approach can be good for people in a pre-diabetic state and help to stabilize the blood sugar content for persons suffering from diabetes. It can possibly be used as a major treatment modality for diabetes type 2. The diet may thus allow diabetics to gradually reduce the dose of insuline.
POSSIBLE HAZARDS WITH LOW CARBOHYDRATE DIETS
Many experts are of the opinion that a high amount of fat in the diet is dangerous for the health, regardless of what type of fat you consume. This danger may however not be there if you consume the right combination of fat types.
It is however difficult to have a high fat consume with the right mix of fat types. If you eat much fat meat and much fat diary products, you will get too much saturated fat. If you eat much eggs you can get too much cholesterole. You will then probably increase your risk for heart and circulatory disease if you are predisposed.
You should monitor your cholesterole level well when using this diet approach, and go back to another type of diet if it elevetes or if you get worse symptoms of circulatory disease.
Diabetics that begin a low carbohydrate approach can experience a dangerous drop in blood sugar levels. To avoid this one must begin gradually, monitor the blood sugar level well and adjust the dose of insuline to fit all the time.
It takes longer time for the body to mobilize fat and use it for work than carbohydrates. A low carbohydrate approach can therefore reduce your ability to do physical work or to exercise, especally the first weeks. The body tend however to adjust to the new main energy source, so that most persons regain the working ability after some time.
Fat contains more energy than carbohydrates. If you do not manage to reduce the amount of food you eat well enough, you can get the opposite result and actually get fatter with this approach.
If you think about loosing weight and possibly also improve your general health with a low carbohydrate approch, you must do it the right way to avoid the downright opposite result or even make hazard to your health. Here are some useful advices.
THE BASIC PRINCIPLES OF LOW CARBOHYRDATE DIETS
All types of diets is based on a reduction of the total amount of energy you consume. That means that you must either reduce the amount of carbohydrates or the amount of fat or both. You must therefore eat less than before.
By the low carbohydrate approch you radically reduce the carbohydrate consume. You still need some energy, and 80 % of that energy shall come from intake of fat according to the typical resceipts. You shall also have a high consume of protein.
If you have a diet with nearly no fat consume in the first place, you will need to increase the consume of fat somewhat when you radically reduce the consume of carbohydrates.
The diet must also contain enough diatary fiber, vitamins and minerals. The fat you consume should be a mix of monoi-unsaturated fat, poly-unsaturated fat of the type omega-6, polyunsaturated fat of the type omega-3 and only moderate amount of saturated fat. No fat in your diet should be chemically altered in any way.
Your diet should also be such that your blood sugar level is moderate and nearly constant all the time. Such a diet is said to have a low glycemic index. By basing most of your energy need on fat, you achieve much of this goal, since fat is only slowly converted to sugar. The carbohydrates you consume must be from natural unrefined sources to further complete this objective, since such carbohydrates are taken up slowly. Eating 3 - 4 equally meals of moderate size every day will also help.
HOW TO PRACATICALLY ACHIEVE THIS WITH FOOD SOURCES
To achieve this, you stop adding sugar in your food and stop consuming premade dishes or drinks with added sugar. You shall also only have a law intake of food with a high starch content, like potatoes, cereals, bread, peas or beans. The amount you still eat of these food sources shall be unrefined and also otherwise natural.
Much of your diet shall be based upon food rich in proteins and unsaturatede fat like: fat fish, nuts, almondas, flax seeds and sunflower seeds.
You can also consume some food rich in proteins, saturated fat and cholesterole like fat milk, fat diery products and fat red meat but do not let these be a major part of your diet.
Fat added to your meals should mainly be of the mono-unsaturated fat type found in olive oil. You should avoid adding much butter which containes saturated fat or much oils containing omega-6-fat like soy oil or corn oil to avoid getting a bad fat mix.
You shall however not take in too much fat either. Therefore you must solve the rest of your need for proteins with lean fish, lean meat, poultry, mushrooms, lean milk and lean diery products.
You must also eat good amounts of vegetables and some fruit to get enough dietary fibers, vitamins and minerals. Even though fruit is sweet, you will hardly get too much carbohydrates from a moderate consume of fruit.
You should not at all use margarine or other sources of chemically altered fat. Avoid sweet drinks, snacks and cookies since these products contain a lot of added sugar and often the worst form of fat. Make all your dishes yourself from unprocessed food sources, since you then have full controle of the types of nutrients you consume.
POSSIBLE BENEFITS WITH THIS DIETING APPROACH
Some people report that it is easier to loose weight with this approach, but scientific investigation is so far not conclusive about this claim. It is not clear exactly why this slimming approach shall work better for some. Possibly it is only because it makes some persons feel full and satisfied earlier and longer and therefore eat less with this approach. But possibly the approach also results in a higher rate of fat burning.
If you have tendensy to freeze on limbs you might feel warmer and thus more comfortable by eating a higher amount of fat.
The approach can be good for people in a pre-diabetic state and help to stabilize the blood sugar content for persons suffering from diabetes. It can possibly be used as a major treatment modality for diabetes type 2. The diet may thus allow diabetics to gradually reduce the dose of insuline.
POSSIBLE HAZARDS WITH LOW CARBOHYDRATE DIETS
Many experts are of the opinion that a high amount of fat in the diet is dangerous for the health, regardless of what type of fat you consume. This danger may however not be there if you consume the right combination of fat types.
It is however difficult to have a high fat consume with the right mix of fat types. If you eat much fat meat and much fat diary products, you will get too much saturated fat. If you eat much eggs you can get too much cholesterole. You will then probably increase your risk for heart and circulatory disease if you are predisposed.
You should monitor your cholesterole level well when using this diet approach, and go back to another type of diet if it elevetes or if you get worse symptoms of circulatory disease.
Diabetics that begin a low carbohydrate approach can experience a dangerous drop in blood sugar levels. To avoid this one must begin gradually, monitor the blood sugar level well and adjust the dose of insuline to fit all the time.
It takes longer time for the body to mobilize fat and use it for work than carbohydrates. A low carbohydrate approach can therefore reduce your ability to do physical work or to exercise, especally the first weeks. The body tend however to adjust to the new main energy source, so that most persons regain the working ability after some time.
Fat contains more energy than carbohydrates. If you do not manage to reduce the amount of food you eat well enough, you can get the opposite result and actually get fatter with this approach.
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