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Obesity - The Proper Weight-Loss Lifestyle
How you live also affects gaining and losing weight. You can't expect to lose weight no matter how long you exercise daily if
you keep on eating chocolate, or you behave like a couch-potato in front of the TV set for
almost half a day everyday. If your lifestyle is like this, a change is needed. Let us
kick those unhealthy habits and start getting rid of fat.
Below are some tips that help in losing weight and burning calories and fat. These simple
things, that are usually taken for granted, will really help you achieve your goal if
given complete attention. Making these a habit, and part of your everyday life, will
surely make you realize that you should have done those things earlier, and you might have
not gained those stubborn fats.
· Drink at least 8 glasses of water everyday. This way, dehydration,
which reduces metabolic rate by 2-3%, is avoided. Water itself helps cut down on water
retention because it acts as a diuretic. Before meals water can dull the appetite.
· Eat breakfast. Some in-a-hurry-people tend to forget eating early in
the morning and just eat more during lunch. Eating breakfast raises metabolic rate by
between 10 and 25%.
· Avoid crash-dieting. This lowers metabolic rate and deprives you of
essential nutrients.
· Spread your fat over the course of a day. When you are obese, a lot
of fat eaten all at once can sharpen the appetite for further fat.
· Stretch your meals to, at least, 20 minutes or longer. Your stomach,
mouth and brain are all connected and it takes 20 minutes of chewing before your stomach
signals your brain that you are full. To feel full and successfully lose weight on any
weight loss program, you need to eat slowly for 20 minutes or longer.
· Drink tea and coffee regularly. It increases metabolic rate and fat
burning.
· Eat those spicy foods you enjoy. They increase your metabolic rate by
25%.
· Don't weigh yourself too often. Use the tape measure and the fit of
your clothes to monitor weight loss progress. Your weight fluctuates constantly and you
can weigh more at night than you did in the morning.
· Eat a light carbohydrate snack 30 minutes before a meal it will fill
you up quicker so you eat less.
· Keep plenty of crunchy foods like raw vegetables and air-popped
fat-free popcorn on hand. They're high in fiber, satisfying and filling.
· Weight loss is easier with a
friend. Caring people can help motivate each other succeed.
· Avoid finger foods that are easy to eat in large amounts.
· Avoid consuming large quantities of fattening liquids, which are so
easy to overdo.
· Consume nuts only in small portions, as they are composed of up to
50% fat and have a high calorie count
· Make the kitchen off-limits at any time other than mealtime.
· Always eat at the table, never in front of the TV set or with the
radio on. You won't be able to monitor your eating habit when you're enjoying something
else.
· Don't gulp. Savor each bite and concentrate on chewing every
mouthful slowly.
· If you're a late-night eater, eat high fiber carbs such as a slice of
brown bread or whole meal cracker biscuit before bedtime to cut down on cravings.
· If tempted by a treat, you could eat half then give the rest away.
· Drink hot water with lemon.
· Eat hot meals rather than cold. Your metabolism speeds up very
slightly when you eat and again, if the food is hot.
· Don't eat anything for the last three or four hours of your day. Once
you've had dinner, be done for the night.
· Don't eat anything unnecessary. You don't need "all the
fixings".
· Learn to control yourself at social affairs. Don't use them as an
excuse to pig out. Be strong.
· Serve yourself normal portions of food. Three ounces of meat or a
half cup of rice are plenty in one meal.
· Don't nibble on things throughout the day. Some tidbits contain
hundreds of calories.
· Use a smaller plate than usual for dinner. You'll feel like you ate
more than you actually did.
· Don't work while eating. Separate all of your activities from your
meals, so you can concentrate on what and how much you're eating.
· Don't eat a single bite while preparing meals. Chew gum, if it helps.
· Never get seconds. Make a habit of stopping after one plate of food.
· Put leftovers away immediately to avoid further grazing.
· Read labels carefully. Some low fat items are very high in calories.
· To slow yourself down, eat with the opposite hand you usually eat
with.
· Craving chocolate? Eat a banana. It sometimes satisfies the yearning
for chocolate and is much less fattening.
· Chew sugarless gum. It speeds up the digestive system, burning more
calories, and sometimes kills a craving.
· Grab something to drink. Sometimes, cravings for food are really
thirst in disguise.
· Exercise - even in school!
Take advantage of the gym and PE classes in school. Participate in any sports.
· Spend at least 10 minutes per day exercising in your room.
· If possible, walk places instead of riding a car. You can even enjoy
the scenic spots you will see as you walk.
· Use stairs instead of elevators if it's just a matter of 3-4 stories.
· Limit your TV time to 2 hours or less per day.
· Eat first before strolling at the mall. This way, calories will start
burning and at the same time, you won't be tempted to order another burger or french
fries.
· Don't shop when you're hungry. You'll only buy more fattening food.
· Substitute activity for eating junk food. When the cravings hit, walk
around the block, do some housework, read, or just do anything just that will take your
mind off those old habits.
· Do at least thirty minutes of cardiovascular exercise, five days a
week. This will condition you to burn fat more efficiently.
· Wear a pedometer and see that you take 1,000 steps every day.
· If you have a sit-down job, get up every hour and walk around for
five minutes or so.
· Dedicate two hours a week to weight
training, concentrating on the larger muscles. Every other day is optimal.
· The more positive your self-esteem, the better you feel about
yourself, the faster and easier it will be for you to lose weight. When you are
self-confident, you are better able to take charge of your life. It also means that after
you lose weight, it will be gone permanently.
· Negative emotions will also interfere with your weight loss program. It's difficult to stay motivated
to lose weight when you feel bad. Overeating often accompanies negative emotions such as
depression, anxiety, fear, guilt and anger.
Thus, if you really want to lose weight and burn all the excess body fat away - to be physically fit and healthy - you have to deal with
it properly. Proper planning, attitude, diet, exercise, and lifestyle comprise the proper
way to achieve your goals. Success is not attained overnight so you have to really exert
not just an effort, but also patience and determination, if you want to get thinner and slimmer.
Previous Chapter Exercise and
Obesity
Next Chapter Overcoming Obesity - Summary
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