Weight gain is caused by a variety of reasons which may include health problems associated with being obese or overweight as well as emotional problems such as low self-esteem, insecurity, and unhappiness caused by unwanted fat. This article will give you some practical tips that must help you lose weight naturally and improve health.
Unless there are some medical conditions, People usually gain weight because of overeating, living a sedentary lifestyle, and lack of physical activity or exercise. So here are some tips to help you get started losing weight:
Changing Your Diet
Reducing weight means not overeating more than what your body needs. That is why it is important to eat only what is good for the body that can provide it with enough nutrients. Therefore, the goal is to eat lesser amount of food but keep the nutrients high. This means you have to avoid unnecessary foods that only gain you weight. It is also better if you increase your number of meals in a day but with lesser amount of food. For example, instead of eating 2-3 big meals a day, just eat 4-6 small meals a day. Also, eat slowly and chew your food at least 10 times since it takes a few minutes for your stomach to realize that it is already full.
Food and Drinks to Avoid
Soda or soft drinks are weight gainers. Reducing your soda intake and replacing it with plain water can save you enough calories that can reduce you a few pounds each week. Since it is not very easy to do at first, you may just slowly lessen intake week after week until you can finally stop drinking soda. Replace this with water since water contains no calories and it is great for the body. You may also avoid drinking coffee as coffee increases appetite and stress, thus makes us gain more weight. You can replace it with green tea instead. Decrease also your salt and sugar intake, eliminate alcohol, and avoid processed food as well.
Good Foods That Are Great for Weight Loss
The foods great for our bodies and effective in weight loss includes fruits such as bananas, pineapple, papaya, melon, mangoes, and apples that inhibits us from absorbing unwanted fat. Vegetables are also great as well as brown rice, potatoes, eggs, fish, nuts, low fat milk, low fat yogurt and low fat cheese. Lean chicken meat such as the breast part is also good for your diet; just take away the chicken skin. Oatmeal is also recommended for prevention of fat storage in our body. Pasta such as macaroni and spaghetti is also good.
Understanding Our Body Functions and the Benefits of Water
Water is essential in weight loss. Our kidneys decrease in function without water. Water is like our kidneys’ gasoline that functions to remove toxins out of our body. Without water, it passes the cleaning job to the liver. The liver’s function is supposed to convert fat into energy thus reduces stored fat. But if kidney passes its job to liver then liver cannot do its job of converting stored fat into energy, thus more fat are stored in our bodies.
Also, when we drink less water in a day, our bodies become dehydrated. Therefore, as our body’s defense mechanism, it stores more water making us look fat. But if we constantly drink up, the body is hydrated all the time preventing it from storing water that makes us look fat around our belly. While on diet, it is important to drink at least 8 glasses of water a day. If it tastes too plain for you, you can mix it with lemon for some added flavor. It is also recommended to drink a glass of water before each meal so that you will feel full, thus making you eat lesser amount of food.
Taking Your Multivitamins
Our bodies signal hunger whenever there are no enough nutrients in our bodies to keep them from functioning properly. For this reason, it is important that you take your multivitamins each day to supplement your body with all the needed nutrients thus reducing episodes of hunger and eating.
If you are living a sedentary lifestyle, then some changes needs to be done. Do not sit for more than 4 hours a day. If you really need to due to work, you can stand and walk for about 10 minutes in between to increase your physical activity somehow. Take the stairs instead of the elevator in your office or school. Or as much as possible, wake up early in the morning and exercise. It is also important to get enough rest and sleep about 7-8 hours a day.
Walk about 10,000 steps each day and you will sure to lose weight faster. It is best to exercise in the morning on empty stomach as it can reduce weight three times more than if you exercise in other times of the day. About 30 minutes is great. You can also exercise 3-4 times a day at 10 minutes each only. Many have testified that it is more effective in losing weight than exercising on straight 45 minutes to 1 hour as you give your bodies enough time to relax. Do cardio exercises and you will sure to reap great benefits. Or you can walk or jog 15-30 minutes a day.
Attitude that Helps Losing Weight
It is important that before you start your weight loss program, you have a strong commitment to achieve your target weight. Have a goal and be determined to reach it. You may lose hope in the middle, but continue to persevere. Remember, the results will make you happy therefore it will surely be worth it. Nothing is more rewarding and fulfilling than achieving something through hard work and effort!