Tips on Weight loss and toning up

Tips on weight loss and toning up

Lose weight and tone up the healthy way

Worldwide obesity is a problem, which is costly, both financially and physically. In fact over 1 billion adults worldwide are considered to be obese. In the United States, about 34 percent of adults are overweight or obese. Carrying extra weight increases a person’s chance of suffering from heart disease, diabetes, high cholesterol, high blood pressure, strokes and cancer.

Seven tips for losing weight and living healthy

Push away from the table before you are full – Practice portion control, when eating a meal. Spend time preparing a meal which has plenty of green leafy vegetables in it. Limit the number of starches and, protein should be no larger than the size of the palm of your hand. Spend time chewing slowly and focus on fruits and vegetables first. Before you begin to feel full, push away from the table. Get away from the practice of cleaning your plate and you will find that you will begin to drop weight. Even without the focus on changing the food you eat, if you add this simple step, you will see a change in your weight.
Eliminate the bad fats and add the good fats to your diet – Whether we like it or not, fat is essential to our diets. However, it is important to understand what is good and what is bad about fat. Fat provides the body with necessary nutrients and helps regulate vitamins like A, D, E and K, which are all fat-soluble vitamins and necessary for good health. Fat is important for healthy skin, brains and eyes. Yet, fat is also bad in the sense that diets high in some types of fat encourage heart disease, high cholesterol and clogged arteries. The important thing to remember is that there are different types of fat. Diets high in saturated fat, which is found in animal fat, butter and cream, are harmful. Also, man-made transfats are harmful. So, limit these fats in your diet and increase the good kinds of fats like Omega-3 fats. which are commonly found in cold-water fish like salmon, tuna and sardines. Omega-3 fats are also found in plant-based fats like nuts, flax seeds and avocados.
Move your body – The more you move, the more calories you will burn. You don’t have to go to the gym to move your body. Make moving fun by walking on the beach, hiking, washing your car, chasing your children or your dog, having sex or mowing the lawn with a push man-powered lawnmower. Also, consider parking your car further away from your office building, take the stairs instead of the elevator, participate in walks for charity or, turn up the music and dance. Find something you enjoy and, get up and move.
Share a meal – When you go out to eat, most restaurants provide large portions of food for a single meal. Instead of finishing the whole plate, consider sharing your meal with your companion. This will not only trim your waistline but, also your budget.
Hydrate – We have heard it over and over. Drink more water. Add more water, tea and, even, coffee to your diet. Go natural and stay away from sweeteners if you can. Try drinking a full eight ounce glass of water before each meal. This will help to fill you up faster and stop you from overeating.
Focus on eating – Take time to sit down at the table to eat. Don’t eat on the run. Avoid eating in your car, in front of the television or any other place which should not be used for eating. When we eat in places not meant for eating, we tend to focus on everything other than eating and, we often find ourselves not enjoying or remembering the food we ate. Make eating an experience, savor each bite, concentrate on the food and you will eat less and enjoy your food more.
Have a glass of wine – One glass of red wine a day has been shown to help lower blood pressure and has been connected to increased metabolism. Though it is important to note, that consumption of alcohol should be monitored and any excess will reverse the positive effects as alcohol is high in sugar content.

So, whether you need to lose a couple pounds or a lot of weight, follow these tips and you will be dropping the pounds before you know it.

admin | October 24, 2010 10:37 pm

1 Comment

By Secrets of Healthy Weight Loss, June 17, 2011 @ 7:26 am

You are what you eat. Size is all about your eating habit. If one is overweight, may be a conscious check on what one consume, will reveal more. Wrong foods, wrong types of calories per meal, and also wrong patterns of meal each day can cause overweight.