Modifying our Diet is one of the keys to losing weight.
But
the statistics on Diet successes aren’t angelical and only a real
flyspeck proportionality of dieters reach indissoluble weight sum.
To
amend you become one of those that do achieve abiding unit sum from
dieting, here are Ten Auspicious Rules to Fasting that you can wish to
helpfulness you lose those unclaimed inches and pounds.
Rule 1: Never Skip Breakfast
The
old saying that ‘breakfast is the most important meal of the day’ is
certainly on the money when it comes to dieting.Nothing gets our
metabolism going faster than breakfast after a good night’s
sleep.Sleeping causes our metabolism to slow right down and breakfast
kick-starts it again for us.
But
always remember that just as important as having breakfast itself, it’s
also important to choose healthy breakfast options like wholegrain
cereals and breads, low-fat dairy products like milk and yogurt, and
fruit or fruit juice.
Rule 2: Drink Plenty of Water and Get Plenty of Sleep
Drinking
plenty of water and getting enough sleep are critically important when
we are dieting.As well as helping to keep us healthy, drinking
sufficient amounts of water can help us when dieting because it helps
keep us feeling full and stops us from feeling hungry, and when we
drink plenty of water we usually drink less soda, coffee and alcohol,
all of which can add significant amounts of calories to our daily
intake.
New links to the
importance of sleep to weight loss are being uncovered all the time.One
case in point was a series of studies published in the Journal of the
American Medical Association which showed that sleep loss can make
weight loss far more difficult than it needs to be.So to make sure your
weight loss doesn’t encounter any hidden barriers to success, drink
lots of water and get plenty of sleep.
Rule 3: Count your Calories
Do
you know how many calories you need to maintain your current weight and
do you know how many calories you therefore need to consume in order
to lose weight?
Once you
know these things, you also need to keep track of how many calories you
consume each day so that you can compare them to your target and make
any necessary adjustments.Writing down your calorie consumption after
each meal will help you realize how much of an effect the little piece
of candy here and the occasional cookie there has on your weight.
Writing
down your calorie consumption needn’t be hard, most of us eat the same
things week in week out so chances are you’ll only need to get to know
the energy values of a relatively small number of foods and drinks in
order to keep track.
Rule 4: Don’t try to lose weight quickly
Gaining
significant weight usually takes years and so should losing a
significant amount of weight.Our bodies don’t like sudden and
significant change; in fact it is built to resist it.
This
resistance has a scientific name called homeostasis.When our body heats
up to a temperature above its preferred level what happens?We sweat,
which is an automatic response designed to cool us down to the
preferred level again. That’s homeostasis at work.
When
we lose weight too quickly, what happens?Our body automatically slows
down its metabolism, that is, the rate at which we burn energy to
survive and function. That’s homeostasis at work again.
In
addition to keeping our body from fighting against us on the weight
loss front, losing weight too quickly doesn’t work because early rapid
weight loss usually results from losing body fluid and muscle tissue
which is not healthy nor helpful in our battle to lose weight.
Rapid
and significant weight loss from dieting alone is usually indicative of
a very calorie restrictive diet which is also counterproductive
because for most of us it is unsustainable.
Rule 5: It’s not just what you eat that counts
Weight
gain isn’t a sign that we have been eating the wrong food; it is a
sign that we have been eating too much food.The great news about this is
that we don’t need to all start eating lettuce to lose weight; we just
may need to cut down a little on the foods we enjoy each day.
Rule 6: Keeping your metabolism up
Muscle
and activity keep our metabolism up which is why weight training to
build or maintain our muscle mass and aerobic activity like walking,
jogging, cycling and swimming are so important to those of us wanting
to lose weight
Dieting
alone is not the best route to weight loss and to staying in an ideal
weight range.To lose weight safely and keep it off for as long as
possible, always combine dieting and exercise.
Rule 7: You won’t continue to eat foods you don’t like
Most
diets fail because they require us to eat plenty of foods we don’t
actually like.If we don’t like what we’re eating we’re not going to
stick with our diet for more than a week or two.
The
key to successful dieting is to reduce the amount we eat and introduce
healthier and lower calorie options of the foods we like gradually into
our diet over time.
Rule 8: Watch what you drink as well as eat
Almost
everything we drink, except water, has calories in it.Drinks highest
in calories are typically sodas, colas and alcoholic drinks.If we
typically drink a lot of any of these high calorie drinks, it may be
them and not what we’re eating that is causing us to get fat.
This
being the case, for many of us simply reducing these drinks or
eliminating them altogether from our diet may be all that is necessary
for us to lose a significant amount of fat and weight.
Rule 9: Avoid extremes of any kind
Balance
is not only the key to a happy, healthy life; it is also the key to a
healthy diet and dieting.Be very weary of any diets that completely cut
out some foods or food groups or severely limit some foods or food
groups, for example very low or no-carb diets.
Diets
that are extreme in one way or another are likely to be very unhealthy
at best and very dangerous to our health at worst.If you’re ever
considering such a diet, which will probably promise very rapid and
significant results, remember what we said about rapid weight loss and
how our body is designed to maintain the status quo.
Rule 10: Seek help
If you have a lot of weight to lose, you’ve got a better chance of success if you get help.
If
your weight is affecting your health to such an extent that it is or is
becoming life-threatening or is leading to you suffering from weight
related diseases like type-2 diabetes, seek medical help from a doctor
or professional help from a dietician or another suitably qualified
health care professional to lose weight immediately.
Even
if your weight isn’t directly affecting your health now, it is a great
idea to get help in your battle against the bulge from professionals
like dieticians, personal trainers, gyms, psychologists (overeating is
often caused by emotional factors) or weight loss program providers and
other weight loss specialists.
In
addition to getting professional help, non-professional help, support
and encouragement is also vital in improving your chances of dieting
success.For this type of help turn to friends, family and the support
of other people with similar weight related goals, such as those that
can be found on weight loss forums.
Good
luck with your weight loss and remember that if you keep in mind the
ten golden rules of dieting you are sure to be a dieting success story
in the making.
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