11 Tips For Easy Weight Loss
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1. CUT THE SIMPLE CARBS.
It's unfortunate that the majority of people are "carbo junkies."
This especially applies to you if you're overweight because your body then struggles with insulin sensitivity.
Your body absolutely needs carbohydrates, but you may need to learn to appropriately reverse the ratio of simple carbs to complex carbs.
Most importantly you'll need to reduce the amount of sugar you take in. Having a good ratio of complex to simple carbs will let your body regulate blood sugar levels more efficiently, burn more fat as fuel, and ultimately lose more weight.
2. EAT SMALLER, MORE FREQUENT MEALS.
Eating about every 3-4 hours prevents your blood sugar levels from spiking dramatically throughout the day. This helps your hormones stay in check, while regulating hunger as well.
Ultimately, it helps elevate metabolism, it's easier on yourdigestive system, and it can eventually provide you with moreenergy throughout the day.
3. CONSUME MORE FUNCTIONAL FATS.
Essential fatty acids, such as omega-6 and omega-3 consumed in appropriate ratios of 2:1 or better yet at 1:1 will allow the body to regulate your hormones, calm down inflammation, and stabilize blood sugar levels.
This eventually leads to greater fat loss.
4. DOWN THAT WATER.
Water is often overlooked, but it's the number one nutrient for your body to survive. Staying hydrated aids with digestion, curbs your appetite, and flushes out metabolic waste. Make sure to get in at least 1 oz for every pound you weigh.
5. INCREASE FIBER INTAKE.
Fiber keeps your meal moving along your gastrointestinal tract, and like water, it aids in flushing metabolic waste. It also helps you maintain consistent energy levels, slows your rate of carbohydrate digestion, which steadies your blood sugar levels.
6. REDUCE OR ELIMINATE ALCOHOL.
At least while you're training. Not only is alcohol estrogenic (negatively affects testosterone for men), it can lead to fat gain, and has a whopping nutrition-empty 7 calories per gram,
Alcohol takes precedence over fat metabolism when present in your body. Alcohol actually shuts down your fat burning mechanism for up to 48 hours, so avoid it as much as possible.
7. SPICY METABOLISM.
Including a variety of spices in your foods such as curry, cayenne pepper, cinnamon and certain herbs may help boost your metabolism. Spices also help with stabilizing blood sugar levels.
Cayenne pepper is possibly the healthiest herb available to man kind. Put it on as much as you can if you can stand the heat.
8. MAKE WEIGHT TRAINING YOUR FOCUS.
While aerobic activity may burn a great deal of calories, especially when maintained at a high intensity, you'll also be burning muscle mass.
You'll achieve greater results by focusing on resistance training. This is because proper resistance training stresses all of your muscles fiber types and promotes a leaner body.
When you stress your muscles effectively, you either maintain and strengthen your current muscle mass or you even gain some.
For every pound of muscle you gain it equates to 50 extra calories you can burn per day while doing nothing. This melts the fat away quicker and provides you with more strength than you would ever get doing cardio alone.
So hit the weights at least three times per week followed by 15 to 25 minutes of cardio. Then have a protein shake.
9. SLOW DOWN YOUR EATING.
Be conscious of how fast you eat, slowing down the pace prevents compulsive overeating and helps your digestion.
It takes at least 20 minutes between the time you're full and when your brain actually realizes it.
If you're too busy to eat slowly then skip the meal and opt for a meal replacement shake instead. You body will thank you because it makes your goals easier to achieve.
10. WATCH FOR FOOD ALLERGIES.
Many people are allergic to dairy and wheat products. Being sensitive to these two food categories have been shown to cause weight gain.
If you're consuming a diet high in refined foods, these sensitivities become more obvious. This causes digestive problems such as bloating, stomach pain, and water retention.
If you think this may be happening to you consider an allergy test. You shouldn't be eating all those refined foods anyway.
11. GET YOUR ANTIOXIDANTS.
Getting your daily dose of antioxidants from a good multi-vitamin or a specific antioxidant supplement combination, or even a healthy combination of fruits and vegetables is important for combating toxins held in fat cells.
Antioxidants such as vitamins A, C, E, polyphenols in green tea, etc. help your body reduce the time that toxins stay in your system.
So there it is - 11 basic tips to help you achieve a healthierand leaner physique. It's never too late to take action.
Stay motivated and consistently remind yourself of your fitness goal.
-Jaikob
Jaikob Mateo is an Internet consultant and a voracious student of human nature. Jaikob fashions himself after the Watcher in the Marvel comic series. His heroes are Superman, Dare Devil, the Fantastic Four, Spiderman, and most members of the Justice League. His employment history led him to manage thousands of employees. This provided him with endless opportunities to pursue his near-obsessive fascination with human nature and persuasion. Jaikob claims he used to have super powers but his therapist took them away.You can visit his Blog at: http://phatbody.blogspot.com/
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Diet Tip Simply Satisfied The science behind satiety shows how eating the South Beach Diet way eliminates hunger - with ease. "No doubt, a major obstacle to weight loss is the fear of going hungry. But by eating the right kinds of foods, you can lose weight and feel satisfied too," says Dr. Arthur Agatston, preventive cardiologist and author of The South Beach Diet. "By adopting the South Beach Diet lifestyle, you reestablish a normal appetite and therefore can shed those extra pounds without ever having to go hungry. In fact, you'll feel fuller longer." The principles of the South Beach Diet - which include regular exercise - are eating good carbs, lean protein, and good fats, while eliminating the highly refined foods that contribute to daily cravings and the onset of numerous chronic diseases. "The foods that are high in fiber and lean protein tend to be the healthiest in general, as they contain the most nutrients," says Dr. Agatston. "By eating such foods, you can drop unwanted pounds without feeling hungry or deprived and reduce the risk of killer diseases that being overweight contributes to, such as heart disease, diabetes, stroke, and some forms of cancer." Understanding Appetite Researchers are finally beginning to unlock the secrets behind the complex process of appetite control - how we make decisions to start and stop eating. To regulate food consumption, your brain responds to a delicate interplay of hunger and satiety (fullness) signals. Hunger is driven primarily by a host of signals that originate in a part of the brain called the hypothalamus and from the stomach and intestines. Within about 30 minutes after you start eating, satiety signals are transmitted from your stomach and small intestines. These satiety signals act as a sedative on the gastrointestinal tract, slowing down the processing of food, creating a sense of fullness, and blunting the effect of the hunger signals in the brain, all of which tell us to stop eating. Key to the normal functioning of this intricate balance of hunger and satiety signals is the type of food you choose to eat. Nutrient-dense foods stimulate satiety signals, while most junk food and highly processed foods stimulate hunger signals. "We have learned that foods high in unhealthy fat and refined carbs - even though they are loaded with calories - actually activate the hunger signals in the brain, thwarting the satiety signals," says Dr. Agatston. "Simply put, the more highly processed foods you eat, the hungrier you feel. This is how the typical high-fat, highly refined, highly processed Western diet ultimately ends up disrupting normal appetite regulation and leads to obesity." The Power of Lean Protein Which foods have the greatest capacity to satiate? A number of studies have shown that proteins are the most powerful. In one study investigating the effect of protein on weight loss and satiety published in Obesity, February 2007, 46 overweight women aged 28 to 80 followed calorie-restricted diets consisting of either 30 percent or 18 percent protein for 12 weeks. While all women lost weight, those women on the higher-protein diet lost more fat and less muscle, and they reported greater satiety than those on the normal protein diet. In another study published in the Journal of the American College of Nutrition, December 2005, researchers compared the satiety effects of two types of breakfast: protein versus refined carbohydrates. Thirty women between the ages of 25 and 60 years old, with BMIs of at least 25 (a measurement considered overweight), consumed either eggs or an equal-calorie bagel breakfast, followed by lunch three-and-a-half hours later. Women who ate eggs had greater feelings of satiety and ate fewer calories - not only at lunch but over the entire course of the day and for the next 36 hours. The women who started the day with the refined carbs ate more calories but felt less satisfied. "One of the ways protein-rich foods work to curb your appetite is by prolonging the release of hormones that trigger the feeling of fullness in your brain," explains Dr. Agatston. The South Beach Diet calls for dining on plenty of lean proteins such as eggs, reduced-fat cheese, skinless white-meat turkey and chicken, fish, lean cuts of red meat, and vegetarian proteins like tofu, tempeh, and soy-based meat substitutes. Musikc, a member writing in her online South Beach Diet Journal, notes the effectiveness: "Here's the deal, pre-South Beach Diet, I would get ravenous. But after just one week, I noticed that I'm simply not hungry like I used to be!" The Force of Fiber The South Beach Diet also calls for plenty of good carbs - nutrient-dense, high-fiber foods such as fruits, vegetables, whole grains, and legumes (like dried peas, beans, and lentils). Why? First, good carbs act to stabilize blood sugar and insulin levels. "This is extremely important to controlling hunger," explains Dr. Agatston. "The typical Western diet - filled with highly processed, refined carbohydrates - sends insulin levels soaring, which in turn drives down blood sugar. Low blood sugar stimulates cravings and leads to overeating. Eating a diet rich in good carbs (also known as complex carbohydrates) prevents the blood-sugar dip and eliminates cravings." In addition, good carbs that are rich in fiber help to slow digestion and trigger satiety signals, both of which contribute to a sense of satisfaction. A study published in the June 2003 issue of the International Journal of Obesity and Related Metabolic Disorders compared the effect of a simple-versus complex-carbohydrate breakfast on 26 men of normal weight whose average age was 26. Those who ate the simple-carbohydrate breakfast had higher insulin and blood-sugar levels within 30 minutes after breakfast, and higher levels of triglycerides (fats that circulate in the blood) three hours later. In contrast, the men who ate the complex-carbohydrate breakfast not only had better blood chemistries, but they also reported greater satiety, as well as more energy. "Numerous other studies have shown that meals based on good carbs are also more filling and result in more energy than meals high in fat," says Dr. Agatston, adding that keeping blood levels stable also prevents dips in energy levels. A Deeply Satisfying Lifestyle Eating the South Beach Diet way also includes eating good fats, like extra-virgin olive oil, canola oil, avocados, nuts, and fish - especially salmon and tuna. Exercise is another key component: Dr. Agatston recommends getting 30 minutes of activity, like brisk walking, most days of the week. Within days of adopting it, you'll see that the South Beach Diet lifestyle allows you to eat healthy, delicious food that will not only promote weight loss and good health but will do so while satisfying your hunger. Now that's a terrific recipe for living! Best of Chinese Culture