ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The Right Nutrients for a Healthy Weight Loss Journey

Updated on December 29, 2013

A nutrient is a kind of chemical that the organism needs to live and grow. Without essential nutrients, the organism (in this case a person) can fall sick and even die. Thus, if you plan to lose weight by undertaking a dieting program that severely lacks the intake of important minerals and vitamins, then be sure to take supplements to help compensate for this loss. Failure to provide the body with the right amount of nutrients can prove to be detrimental for the body in the long run.

Losing Weight the Right Way

When losing weight, or even trying to maintain a healthy lifestyle, you need to make sure that the right amount of vitamins and minerals are part of your diet plan and that the foods you consume are laden with the right amounts of nutrients that your body greatly needs. Losing weight does not only mean eating right, it also means to exercise and burn off the extra pounds of fat in your body. For maintaining a healthy body, you should exercise for an average duration of 30 minutes, 3 to 5 times a week. To make sure your body has the right amount of energy and is able to replenish its lost stores, eating the right foods and consuming the right nutrients are imperative.


Fats and Oils
The key to remember here is to avoid consuming unhealthy trans-fats in your diet. Olive oil could instead be used as a healthier alternative to add taste to a springy green salad. To get a good source of the ‘good’ kinds of fat, increase the intake of whole grains, fish, and beans. Remember not to consume in large proportions and maintain a healthy amount of portion control. You don’t want to end up actually gaining back the weight you were desperately trying to keep at bay!


Fruits
To satisfy that sugar craving in a healthy way, try biting a fresh apple or peeling a delicious antioxidant laden banana. It doesn’t really matter what kind of food you eat because all fruits are good for you as long as you eat them raw. The more processed a fruit becomes, the more it loses out on its healthy properties. For instance, a bunch of blueberries on their own can provide you with a healthy balance of nutrients, but a blueberry cheesecake? Not so much. And it’s not just fresh fruits that can be eaten, even dried fruits can do the trick in staying healthy. Dry fruits contain a rich supply of nutrients that your body can make good use of.

Vegetables
Whenever fruits are mentioned as part of a healthy diet, vegetables are usually quick to follow. The more you consume the better. However, if you are cooking vegetables then boil or bake them. A baked potato is a much healthier option than a French fry! Green vegetables are packed full off natural antioxidants, minerals, and vitamins. To add a bit of zing to a bland meal, why not use some garlic or onions. Not only do these boost the flavor of a meal but they also help improve your immunity.

Protein
Proteins are important for the body to build muscle. Foods such as fish, beans, poultry, and nuts are all rich in protein. Try making a tasty salad or soup and add lentils, soy beans, and kidney beans to increase your protein intake and make a delicious dish!

Water
Not particularly a kind of food, water is still important for the body. About 3 quarters of the body consists of water and replenishing the body’s water supply is an important aspect to consider. Its importance can be seen by the body’s ability to survive for up to 7-8 weeks without food, but only 8-14 days without water! The body gets its nourishment by adding water to it. To maintain a healthy amount of water content in the body, try and avoid drinks that are high in sugar and limit the intake of milk to about 1-2 servings a day. Adding lemon juice to a glass of milk every once in a while can be a healthy way for cleaning up unhealthy toxins from the body.

Whole Grains
Whole grain foods include brown rice, whole wheat bread, and pasta. Consuming foods that consist of whole grain are good for the body because these foods are rich in fiber. Fiber can help you fight off dangerous diseases such as diabetes, heart disease, and even cancer. Therefore, the next time you are in a grocery store shopping for ingredients for your next meal, try to avoid white rice and white bread and direct yourself towards the aisles that provide whole grain foods.

Source

Do you find weight loss Hard or Easy?

See results

Calculate BMI

The 4 Stages of a Weight Loss Journey

Losing weight may seem like a daunting task. You need to be active, eat right, and develop healthy habits such as reduce the amount of beer you drink in order to lose weight efficiently. Generally, no one finds the weight loss journey an easy one; however, you need to keep in mind that you signed up for this goal. Thus, the ability to succeed or fail lies in your pudgy hands. Therefore, realizing that you have a problem is the first step towards reaching your goal, and perhaps the easiest. The preceding steps are the hardest, though things tend to become easier as time goes by and you start to build a routine for yourself. Here’s a simple program consisting of 4 stages that you can follow to lose weight in minimal time.

A Few Helpful Tips
To make sure you are on the path to success, make sure you keep 3 essential things in mind.

Plan Your Goal
First, you must plan; this is perhaps one of the key strategies to accomplishing a goal. Planning from before can help you greatly by helping you deal with the problems you might encounter on the way, as well as allow you to develop and maintain a roper routine with an accompanying time frame to make sure things are on track.

Keep a Food Journal
To measure your accomplishments and mishaps, you also need to keep a food journal with yourself. This can be extremely helpful in determining whether your diet is going according to plan or not. Additionally, at times when you fall off track (and this is bound to happen once or twice) you need to keep a record of it so that you can take extra steps to ensure such occurrences do not repeat in the future or hamper your overall weight loss goal.

Stay in Good Company
Finally, to be successful, you need to make sure you surround yourself with positive influence to help you stay motivated and on the right path.

Rules to Remember
Before embarking on this long and tedious journey comprising of four stages, it is imperative that you keep a few pointers in mind:

  1. Stay away from sugar and sugary foods.
  2. Make sure you have plenty of water
  3. Refrain from consuming fruits after 2pm
  4. Make sure you get plenty of exercise
  5. Drink lots of hot lemon water

Stage 1 - Accelerate
This stage marks the beginning of your weight loss period in which your body will slowly rid itself from the harmful materials that have corrupted it for so long. You can expect rapid weight loss at this point and should not consume any refined sugar or carbs. On the other hand, you do have the permission to consume as much lean protein and vegetables as possible. Just make sure that the protein is in the form of white meat only (fish and chicken). It’s best to avoid red meat during this phase.

Stage 2 - Activate
After the accelerate stage comes the activate stage in which the weight loss process involves the resetting of your metabolism. You can eat red meat as well as some carbs (make sure they are in appropriate portion sizes). You should alternate your high and low caloric days, having a high calorie intake on one day and a low intake on the next. During this stage your body falls into the fat burning mode, but it also gets confusion due to the changing metabolism levels. Thus, this is the phase in which you should try to burn as much fat as possible from your body.

Stage 3 - Achieve
In the “Achieve” stage you start establishing healthy eating habits for yourself so that you can continue to lose weight and stay fit in the long run. This means getting rid of fast-foods from your diet, picking salad over a cheeseburger, and grilling/baking rather than frying food items. Also, make sure you learn how to control your portion sizes so that you can eat small portions of food at frequent intervals. It’s also a good idea to keep some room in your tummy when you eat, rather than fill yourself completely. This phase of the weight loss journey also requires that you introduce more carbs into your diet and simultaneously decrease your protein intake.

Stage 4 - Arrive
This is the final leg of the race. If you’ve managed to stick with the plan throughout, maintain a healthy diet, and incorporate an acceptable amount of physical activity into your routine, then you should be near the finish line. This stage is also the most important because, once you have managed to reach your desired target weight, you must continue to stick with the program and maintain the lost weight at this time of the journey.

Comments

    0 of 8192 characters used
    Post Comment

    • profile image

      erorantes@yahoo 3 years ago

      I like your article Mr. Lee. I am going to try your article . Thank you for an excellent hub.s6