- Diet & Weight Loss
How to Lose Weight Fast (In Less Than a Week)
Ideal Height and Weight
What is your weight?
Our eating habits, although may seem healthy, could be harming our body by overloading it with unnecessary nutrients. There is an ideal weight and height that a person should attain in order to be considered healthy, in modern days.
If a person weight plunges below or above the average, then, he/she is considered to be either lacking or accumulating excess nutrients into his/her body.
According to the World Health Organization, obesity and overweight ¨is an imbalance between the calories consumed and the calories expended.¨ In other words, people tend to over eat, while others remain inactive for long periods of time. That is to say, that an excess in the calories consumed will add to the weight of a person
The Six Basic Nutrients
The six basic nutrients that our body needs (carbohydrates, protein, fats, vitamins, minerals and water) are obtained from the food we ingest.
To get adequate amounts of nutrients into our body; those that can make it function properly, we should include varied food into our diet and consume it with moderation. The body also needs to remain active so as to burn excess calories from the body.
Weight loss occurs in the human body when it is expending more energy during activity and metabolism than it is ingesting from food. The body naturally will exhaust stored reserves of fat and muscle, gradually leading to weight loss.
High-Fiber Diets and Weight Loss
The daily intake of rich-fiber foods helps prevent weight gain and even promote the loss of body weight
The fiber content in grains, fruit and vegetables can reduce the absorption of glucose into the bloodstream
Bananas, apples (the apple peel is rich in fiber), strawberries, oranges have from 2-4 grams of fiber. One mango has 5 grams of fiber. Raspberries provide 8 grams of fiber when served in cup and guavas around 9 grams. Carrots are high in insoluble fiber
A cup of cucumbers contains o.7 grams of soluble and insoluble fiber.
Most green vegetables, including asparagus, cabbage, broccoli, artichoke, celery and green salads are rich in fiber and provide only little amounts of calories.
Foods to Include in a Weight Loss Diet
Throughout this hub. I’m going to show how to get rid of those extra pounds that could be harming your body.
The types of foods shown below are the ones that I personally used to get rid of some extra weight. The option is up to you. You can adjust them to your needs or you can chose others that you know may provide the necessary nutrients, while at the same time help you loose some extra fat.
Weight loss may be accomplished by choosing those healthy foods that satiate hunger, while at the same time provide fewer calories
Hunger and Weight
Do You Ever Feel Hungry After a Meal?
Foods to Include in a Weight Loss Diet
Fruits and vegetables
Banana Oat Meal
Oatmeal with Banana and Raisins
When I decided to lose some extra pounds, even though, I have always been slim, I usually started my ordeal with one dish of oatmeal accompanied with slices of fruit (banana, apple, strawberries). The kind of fruits that contain soluble fiber and make you feel full for longer periods of time.
To add little energy to this dish, you can add a spoonful of raisins or so. It all depends on your system´s needs. Raisins raisins are a rich source of antioxidants. They also provide many important vitamins and minerals.
Weight loss Diet and Exercise
This morning meal provided me with the nutrients and energy to perform the daily chores through the morning period. During this period of time, I used to go to the nearest mall to connect me to the internet and on my way back, I usually bought the groceries for the day.
So, the morning walk served me as an activity to exercise my body. Along the way, I used to carry with me slices or entire pieces of fruit or vegetables to complement my system´s needs.
Good sources of soluble fiber include oats and oatmeal, legumes (peas, beans, and lentils), barley, fruits and vegetables (especially oranges, apples and carrots).
Tomato Lentil Soup
HIgh Nutrient Low Calory Food
The implementation of a diet always causes one to feel hungry at the beginning, but, over time, the system adapts well to the change, especially if you aid it by going for a walk. This morning meal was intended to keep me energized for the time I was absent from home.
By the time I got home, around 12:30-1:00 pm, it was already time to prepare the second meal of the day. Lentils are a great source of protein, low in calories, great for digestive health, full of nutrients like iron, folate and magnesium
A dish of lentils or beans soup with added chunks of tomato, celery and a pinch of salt and a side dish of boiled potatoes to complete my lunchtime requirements was good enough. As a dessert, slices of pear or mango. The mango, I always ate it with its peel, which is the one containing the most fiber.
Carrots became one of my favorite snacks, so, I could chew some slices of carrot or eat them whole after washing.
I remember having that feeling of hunger in my stomach, but the change in lifestyle was needed and the diet would not only make me lose some weight but it also would get rid of some toxins in my system.
At dinner time, I prepared a light dish of steamed rice with milk and little or no slice of banana. At this time of the day in which you´re not going to be involved in any physical activities, it´s preferable to slow down your metabolism with a low energy dish.
Another option is a green salad which you can prepare with your preferred green vegatables. They will decrease the calory intake
At the end of the day, the dishes and foods presented here provided me with the nutrients and small amounts of calories needed in balance with my overall weight and height (5.10 feet and 170 pounds).
This will let your whole body come to restful state and allow you to get the needed sleep for the night.
Useful Information About Weight Loss and Nutrition
- Filling foods, such as those that contain fiber, protein and plant-based fat, such as avocados, olive and nuts and seed, among others tend to be more satiating.
- Satiating foods slow down digestion and the absorption of nutrients which make you feel full for longer periods of time
- Healthy foods , such as fruits, vegetables, nuts and grains and their combinations may help you lose weight
- Foods that are low in calories and protein, fiber and water may help you feel satiated before feeling exhausted
- Our system often mistakes thirst for hunger, so it´s recommendable to drink a glass of water some minutes before eating
- The filling senasation of an oatmeal aids in the balance of glucose in the blood
- Oats and milk for breakfast provide a good protein, water and fiber packed meal which may help prevent overeating throughout the day
Good Sources of Soluble Fiber