- Diet & Weight Loss
Tips For Weight Loss
Obesity is the new epidemic sweeping the nation by storm, with shocking new reports stating that over 35% of Americans are over weight, as well as 20% falling under the obese category. Obesity is becoming the next major killer in today's society, with 2.8 million people dying every year from health factors attributed to being over-weight. With it being a "revolutionary thing" to eat healthy in today's world, it is no wonder why so many people are over weight. Often people believe that weight loss surgery, or weight loss pills are the only options, when in reality weight loss diets are much more effective at keeping weight off in the long run, and often are required before you undergo surgery.
Health Risks of Overweight and Obesity
The risks associated to being overweight are detrimental to health, and will in turn, lead to a reduced life span. A few of the most serious risks include, type 2 diabetes, heart disease, high blood pressure, nonalcoholic fatty liver disease, osteoarthritis, sleep apnea, many different types of cancer, as well as stoke. Each of these are serious in there own way, and deadly when grouped together.
Losing the weight
If you are struggling to lose weight, you are not alone. Millions of Americans struggle with this daily. Thankfully there are hundreds of thousands tips for loosing weight. Here are some of the easiest and most straight forward tips to achieving your weight loss goal. These tips are designed to be added onto your daily life, and not drastically change it as many diets will do.
How many pounds have you lost?
Cutting back on Added Sugar
Added sugar is the single worst ingredient in our modern processed food, and now days everyone is eating way to much of it. Lab studies have clearly shown that sugar ( as well as high fructose corn syrup) consumption is very strongly associated with the risk of diseases such as type 2 diabetes, heart disease, and obesity. If you are interested in losing weight, this is one of the best things you can cut back on. Read ingredients and labels, because even of the so-called healthy foods can be packed of sugar. Try replacing sugar with an artificial sweetener. Most people can't even tell the difference!
Consider a Low Carb Diet
If you are interested in receiving all the benefits of carb restrictions, consider perhaps going all the way to a low carb diet. More than a few studies have shown that a diet as such, can help you lose 2-3 times more weight than your standard low-fat diet. As well as improving your health greatly at the same time.
Keep healthy foods in the kitchen in case you get hungry
Keep stocked up on healthy foods can help you lose greater weight. If you have junk food and you get hungry, you will eat the junk food. But if you keep your kitchen full of healthy and nutrient rich food, you will eat that when you are hungry. Keep snacks that are quick and fast to grab. Including fresh fruits, vegetables, nuts, yogurt, and hard boiled eggs.
Try to brush your teeth right after dinner
Studies have shown, that people who brush/floss their teeth right after dinner. Will be less likely to give into the late night snack temptation. Besides, this is something that needs to be done at some point during the night, why not do it right after dinner.
Try eating spicy foods
Consuming spicy foods such as Cayenne peppers contain a compound referred to as Capsaincin, a enzyme that can boost metabolism and slightly reduce appetite and craving. While it is not known exactly how this happens, why not take advantage of it.
It might take 5-10 minutes for your brain to "register" that you have had enough to eat. Some studies have shown, that chewing at a slower rate, can help you reduce your calorie intake. As well as increasing the production of hormones linked to weight loss.
Get a good nights rest
Sleep is quite underrated, it may just be as important as eating a proper diet and exercising. Studies show that poor sleep patterns are one of the strongest risk factors for obesity. Being successfully linked to an astounding 88% in children, as well as 55% in adults.
Steer clear of sugary soda and fruit juices
While we all know sugar is bad, few of us realize that the liquid form is even worse. Studies show that sugary drinks might be the single most fattening aspect of the modern diet. Daily consumtion of this is linked to 60% more risk of obesity in children. Keep in mind that this also must be applied to fruit juices as well, which contain nearly the same amount of sugar as soft drinks such as sprite. Eat whole fruit, but consume fruit juice with caution, or ditch it entirely.
Use a smaller plate
It has been shown, that using a smaller plate helps people consume fewer calories. This can be a great weight loss aid. Seems strange that this would work, but surprisingly its rather effective.
Cook with coconut oil
Coconut oil is extremely healthy, it is rich in special fats called medium chain triglycerides. Which in short metabolize differently than other fats. These fats have been shown to boost metabolism by over 100 calories per day, and reduces your appetite by 256 calories per day. Also keep in mind that this is a replacement for your current cooking fats, and should not be added on top of what you are already eating.
Drink black coffee
Coffee is loaded with antioxidants, and can have a many number of health benefits. Studies have indicated that the caffeine in coffee can boost metabolism by 3-11%, and incease fat burning by up to 10-29%. Just make sure you don't add a lot of sugar or high-calorie ingredients to it. Which would do more harm than the coffee would do good.
Drink more tea
Try and drink a decent bit of tea, green tea in-particular contains small amounts of caffeine. But it is also loaded with a powerful antioxidant called catechins, which is believed to work synergistic with caffeine to greatly enhance fat burning. Although the evidence verys, there are many studies that show green tea can help you in fact lose weight. Another great way to utilize tea is through a 14 day tea detox, which helps eliminate any waste or toxins in your body, as well as working as an appetite suppressor.
Without being motivated, achieving anything will be next to impossible. Remind yourself of your goals, make weekly checkpoints to track your progress, make sure to reward yourself every time you achieve your weekly goals, give yourself breaks, don't be too hard on yourself, watch and read motivational stories or speeches. Beat procrastination by eliminating distraction. Raise the stakes for yourself. Take it one day at a time, even meeting small goals are worth celebrating, since it means you are one step closer to meeting your long term goal.
Weight loss smoothies
Weight loss smoothies can be a great alternative to Weight loss diets. Many weight loss clinics recommend smoothies due to their great taste, as well as being packed with great nutrients and antioxidants. There are hundreds of smoothie recipes on the internet, but I found a book that has my favorite recipes inside that I personally would recommend you check out. I'm not saying you will see weight fly off at but these methods will defiantly help.
However much you are trying to lose, giving some of these tips a try can defiantly help you reach your goals. While not every step is suitable for everyone, picking a few off this list should not be impossible, and with dedication you should see results relatively quickly. Weather this was your new years resolution or you just decided to make a life style change. It never hurts to be healthy and in shape, as will not only make you feel and look better, but will add precious years to your life.