- Diet & Weight Loss
Top 10 Ways to Lose Weight, Weight Loss Secrets and Weight Loss Tips
You can lose weight for good!
There are as many weight loss opinions as there are people on the planet. For years, studies suggested that fat was bad. Then they decided that fat is good, but only certain types. Some diets claim that meat harms the body, while others suggest limiting carbohydrates.
In spite of all that knowledge, we now have an obesity epidemic on a global scale, the likes of which have never been seen before. The World Health Organization estimated in 2014 that more than 2 Billion adults were obese.
The top five fattest countries are the United States, Mexico, the United Kingdom, Canada and Australia. Although obesity was once considered a rich persons disease, obesity rates are rising world wide. The only region in the entire world where obesity is not a problem is sub-Saharan Africa.
While many factors created the obesity epidemic, there are no easy answers. This article does not attempt to resolve the obesity crisis. Instead, it will help you, on an individual level, find some ideas to help you lose weight, find a healthy weight, and maintain your ideal weight.
Obesity in America
How do you feel?
How do you feel? Really?
People often lose sight of how their bodies and how our emotions are affecting them, until suddenly, they find themselves overweight, tired, and sick.
The answer? Many turn to pills and medication, hoping they will offer some relief. But what happens when the medication doesn't work? What happens when you still feel sick and tired?
Perhaps changing your diet and paying attention to how you truly feel, could change your entire life. Are you willing to give it a try?
You deserve to feel better
How do I lose weight?
So what is the solution? How do you lose weight and keep it off? Of course, starvation diets work wonders, at first. You lose several pounds the first week, until you return to normal eating, and your normal weight, plus a few extra pounds for good measure. Yo-yo diets, or losing weight, only to gain back more weight, have been shown to be very detrimental to overall health and well being. The stress of a strict diet causes the body to produce stress related hormones, such as cortisol. In addition, lack of food causes the metabolism to slow down, and leaves the body feeling weak and tired. Once the diet is over, the body begins storing calories, to ensure that starvation won't happen again.
Starvation diets are obviously not the answer. Extreme exercise can help, but you really can't outrun a bad diet. The obesity epidemic, and the average person's weight problem isn't primarily an issue of exercise, although the sedentary lifestyle has made matters worse. The real culprit is the food people put into their mouths.
What we eat and what we drink has an enormous impact on weight gain and, consequently weight loss. Following are some ideas, both food related and life style related, to help you achieve your ideal weight.
Are you sick and tired of being sick and tired?
Water is essential to feel better
Top 10 Weight Loss Tips
10. Drink More Water: Our bodies are made primarily of water. Seventy percent of the human body is comprised of water, and water plays an important function in maintaining the proper functioning of various organs in the body.
While water doesn't burn fat, it does do several things to help the body lose weight. First off, if you are drinking several glasses of water each day, then chances are, you are drinking less of other, less healthy drinks. In addition to having no calories, water contains no sugar, and is free (from the tap).
Start your day with a glass of water first thing. Before you eat or drink anything else, even that essential morning cup of coffee or tea, start your day with a glass of water. This will help your internal organs function properly. It can help with digestion, and cleansing the colon. In addition, water purges toxins from the body, and helps renew blood and muscle cells.
If you begin your day with chilled water, you will rev up your body's metabolism first thing, and help your body burn more calories. This is important, if you hope to lose weight.
Throughout the day, it is important to stay hydrated. Often, the body sends out thirst signals if it is not getting enough water. Many people mistake these signals for hunger. Before you reach for a snack, drink another glass of water. Ideally, you should be drinking about eight glasses of water each day. During the mid-morning slump at work, don't reach for another cup of coffee and a doughnut. Instead, have a glass of water.
Before heading out to lunch, have more water. Not only will you stay hydrated, but it will also help you feel fuller during lunch, and hopefully, you will eat less. During your meals, before you begin sipping on your usual glass of soda or tea, have a glass of water first. You don't have to gulp it down, and you don't have to stop drinking the things you like. Just add a glass of water first.
Fluid loss occurs throughout the day, through breathing, sweating, urinating and even evaporation. It is important as you go through your day, to replenish the water your body has lost. Maintaining proper hydration helps you skin stay soft and supple, it helps your body rebuild muscle, and it helps with proper brain function.
As you progress through the day, try drinking another glass of water in the afternoon. You might find it helps you concentrate at work, and alleviates hunger pangs.
The best way to tell if you've had enough water is the color of your urine. If it is dark yellow or orange, then your body is likely dehydrated. When you are hydrated, the urine should be pale yellow, like a glass of chardonnay. And speaking of chardonnay, if you drink alcohol, you should increase your water intake to reduce the effects of alcohol on the body the following morning. Alcohol dehydrates the body and can leave you feeling sick, achy and lethargic. Drinking water before going to bed will help mitigate those effects. And some studies have reported that drinking water before bed actually decreases your risk of heart attack.
Most adults need 7-9 hours of sleep each night
Do you get enough sleep?
How much sleep do you need?
9. Get more sleep: It seems counter intuitive, but the truth is, when your body isn't getting adequate rest, you tend to gain weight. Nearly two-thirds of American's suffer sleep deprivation to some extent, during any given week, and lack of sleep has been shown to have negative effects on weight loss.
Not only are the obvious culprits to blame: You are so tired, you need an extra latte to get through the morning, which adds more calories to your day. Or, you are so exhausted after work that instead of working out, you head home and crash on the couch, barely moving until bedtime.
But sleep plays other important roles in weight loss. First, when you don't get enough sleep, your brain's frontal lobe shows less activity. This is the area of the brain that controls decision making and controls impulses. If your frontal lobe is sluggish, chances are, you won't be able to resist temptation when it comes knocking. Not only do we make poor choices when we are tired, but the body craves high carbohydrate, high fat foods to energize it. These types of foods are a nightmare for anyone trying to lose weight.
Sleep also impacts the hunger and fullness hormones in the body. When these hormones are out of balance due to a lack of sleep, you tend to feel more hungry and eat more, while also not feeling full as quickly.
When the body is not getting enough rest, it also produces the stress hormone cortisol. Cortisol is directly related to weight gain, as it signals the body to conserve energy while you are awake.
Researchers discovered that when dieters cut back on sleep during a two week period, the amount of weight they lost dropped significantly, even though their caloric intake stayed the same.
While sleeping may not directly help you lose weight, the negative effects of not getting enough rest include a slower metabolism and weight gain.
- Sit in a quiet place and find a comfortable position.
- Close your eyes.
- Relax your body. Begin at the top of your head, and release any tension in your brow, in your jaw, your neck, shoulders, back, pelvis, legs and toes.
- Breathe deeply. Pay attention to the breath as it moves through your body.
- When your mind wanders, don't judge yourself. Notice the thought, then release it and bring your attention back to your breath.
- Practice for a few minutes at a time. When you are feeling stressed, irritated, stop and breathe.
- Try meditating once or twice a day.
Meditation can change your life
8. Meditate: The practice of mindfullness will help you be present throughout your day, and as you increase your awareness, you can make better choices.
Begin by becoming aware of your breath. Taking five deep breaths before beginning a meal will help clear your mind and make you more aware of your emotional palate. Instead of mindlessly munching your way through a bag of chips, breathe deeply and think about the food you are about to eat.
Meditation can help clear the mental clutter that leads to overeating and emotional eating. When we carry around a lot of baggage, we go through our days, not paying attention to what we are doing, saying or thinking.
Slowing down, allowing the mind to be present in the moment, and becoming aware of your body will help you make a connection to how you are feeling right now. Maybe you don't really want to eat an entire pound of M&M's. Maybe what you really want is to cry, or to run or to sleep. Feel exactly what is happening in your body, before you begin mindlessly shoveling food into your mouth.
Meditation is easy. It's free. And it can help you become aware of why you are doing what you do. Once you are aware, then you can change patterns and develop new, healthier ways of getting through your day.
7. Take the stairs: It's not hard to add a little physical activity into your daily routine, and taking the stairs is one great way to do that. There are lots of small things you can do, which add up to more activity, a faster metabolism, and increased weight loss.
Although it may seem daunting at first, adding movement into your daily routine can be easy. First, you have to decide that you want to move more. If you are serious about your weight loss goals, and achieving your ideal weight, then you will want to exercise more than you do.
Most adults are moderately to severely sedentary. This affects not only your weight, but also your mood, and your overall outlook on life. Adding even a little bit of physical activity will help with your goals and improve your mood as well.
Begin by taking the stairs whenever possible. It can be inconvenient. It might take a minute longer. But your health is worth a few extra minutes of walking. If you have many flights of stairs, you don't have to tackle them all at once. Begin by walking to the second floor, and taking the elevator. Do that for a week. Next week, go up one floor further.
When you leave, it is much easier to descend the stairs, so feel free to take the stairs all the way down to the ground level. If that feels like too much, then go halfway down and take the elevator the rest of the way. The key is to move more today than you did yesterday.
Another way to add physical activity is to park farther away from the store. You don't need to have the closest parking space, even if it is too cold or too hot outside. Park farther than you did yesterday, and walk. You don't have to hike a half-mile across a massive parking lot. Just park farther from the building than you did before, and walk. Enjoy being outside, if even for only a few moments. Notice the feel of the air on your face, the scent of the air, the temperature, and make sure to look up at the sky. Appreciate the beauty that surrounds you.
6. Add some yoga to your day: You don't have to spend an hour contorting into impossible poses in order to enjoy the weightless benefits of yoga.
Of course, an hour of hot yoga will energize your body and increase your metabolism, but you might be surprised to learn that even gentle yoga can offer weight loss benefits.
In an ongoing study at the Fred Hutchinson Cancer Research Center in Seattle, lead researcher Alan Kristal studied more than 15,000 adults in their 50's, and discovered that overweight people who did yoga at least once a week for four years lost an average of five pounds, while those who did not practice yoga gained nearly 13.5 pounds.
Scientists are still studying why gentle yoga can help with weight loss, but the answer seems quite simple. A regular yoga practice improves how the brain reacts to stress, which can lead to better, healthier choices.
In addition, the practice of yoga creates a connection between the mind and body. Not only are you exercising the body, by stretching and bending, but you are also connecting to your body through your breathing. As you become aware of your body, and tune in to how it feels, you become more compassionate to yourself.
Adding fruits and vegetables can help lose weight
5. Increase your intake of fruits and vegetables: Fruits and vegetables are mostly water. When you eat a lot of these foods, you fill up faster, with fewer calories. They can also help you stay hydrated, improve digestion, and decrease cravings of less healthy, sugar filled foods.
According to the Centers For Disease Control, fruits and vegetables help people feel fuller with fewer calories. Eating raw or steamed vegetables and whole fruits increases fiber intake, helps reduce fat intake, and aids in weight loss.
To increase your fruit and vegetable intake, try adding fruit to you breakfast cereal. Or skip the cereal entirely and eat a bowl of mixed fruit topped with yogurt and nuts.
At lunch, forgo the french fries in favor of a salad with your sandwich. Or eat a salad first, then see how hungry you are afterward.
For mid-morning and afternoon snacks, eat carrots instead of chips. Add a little peanut butter or cheese for healthy protein and fat.
When you eat dinner, try adding vegetables to the menu. Potatoes are okay, but also make a salad, or cook additional vegetables.
Finally, when dessert time rolls around, try eating a bowl of fruit, with a tiny dollop of ice cream, instead of a bowl of ice cream.
4. Go meatless: Research indicates that reducing your intake of animal products such a meat, cheese, butter and milk will help you lose weight, as well as improve cardiovascular health.
Don't panic. You don't have to be drastic and become a vegan, but you can easily reduce the amount of meat and animal protein you consume. Start small and make gradual changes.
Beginning with breakfast, you can make easy changes a part of your daily routine. Replace milk with almond milk. Or instead of drinking a latte with half and half, try a cup of hot tea. You will save calories and feel better.
At lunch time, instead of a burger, try having a salad. Or try a black-bean burger or other vegetarian option. Most restaurants offer a wide selection of vegetarian entrees and selections. And if you don't see something you like, just ask them to hold the meat.
At dinner, try preparing a delicious stir-fry with whole grain rice and sautéed vegetables. You probably won't even miss the meat, if you use a tasty teriyaki sauce.
Don't try to convert everyone in your family to your healthier way of eating. They are likely to rebel. Instead, suggest "meatless Monday" as a way for the family to be healthy and save money. Enlist their help in creating delicious dishes that contain nut or bean protein.
And don't worry that you won't get enough protein in your diet. Most American's consume more than enough protein every day. One day without meat will help your waistline, and your pocket book.
If you find that you feel better when you eat less meat, perhaps you could consider a vegetarian or vegan diet. Going vegetarian isn't hard, and when you replace fatty animal products with healthy fruits, vegetables and whole grains, your body will feel lighter and healthier.
Instead of labeling yourself a vegetarian, try adopting a plant-based diet. While you can still eat meat, the main focus of your eating centers around whole grains, fruits and vegetables. Nuts, beans and legumes round out the diet, making it a healthy option for most people.
Turn your health around
3. Reduce sugar: Most people have heard that sugar is bad. But what's so bad about something that tastes so good? Sugar provides nearly no nutritional benefit, but can cause numerous health problems, including but not limited to weight gain, diabetes, joint stiffness, and irritability.
According to the Mayo Clinic, reactive hypoglycemia is the crash that follows a sugar filled meal. Symptoms of the crash include sleepiness, hunger, anxiety and irritability. Instead of high-sugar meals or snacks with little nutritional value, eating foods high in protein, fiber and natural sugar will help you maintain stable blood sugar levels.
Sugar is directly related to weigh gain. Most foods that are high in sugar are overly processed, high in fat and devoid of nutrition. Although your body might feel full after eating a processed meal, your body receives little nutrition, and you feel hungry again shortly after eating.
Eating a lot of sugar also increases the amount of fats in your blood stream. According to the Mayo Clinic, high levels of triglycerides are related to heart disease and obesity.
Sugar also increases the body's fat storage. When you eat sugar, your body produces insulin to process the sugar. If you muscles do not need the energy for exercise, your body stores it in the form of fat, for later use. As the body produces more and more insulin, cells develop resistance to it, and the body must produce more insulin for the same result. As you have large amounts of insulin in the blood stream, diabetes can develop in addition to fat storage. A vicious cycle begins because of high sugar levels.
How do you reduce the amount of sugar in your diet? The first step is obvious. Cut out those snacks, drinks and foods that are highly processed. If you drink a soda at every meal, try cutting out the soda and drink water, or unsweetened tea.
Stop snacking on candy, and instead eat fruits, vegetables or nuts. Cake, candy, and other processed food is full of empty calories, sugar and corn syrup. If these foods make up a large part of your diet, the task may seem gargantuan. Don't be fearful. Start small. Start with one meal. Change what you eat for breakfast. As you adopt one simple change, you will find that you feel better.
2. Reduce fat: A high fat diet leads to weight gain, obesity and heart disease. Reducing the amount of fat in your diet will help you lose weight, feel healthy and have a live longer.
Of course, fried foods taste good. But you know that coated, bloated feeling you have after you eat a heavy meal full of fat? That is the fat, congealing on your tongue, in your stomach and in your arteries. The temporary good taste of fried foods is not worth the long term health risk associated with eating a high fat diet.
There are simple ways to reduce the amount of fat you eat. First, remove visible fat from food before you cook it. The skin on your chicken, the fat on your steak? Yeah, they taste good going down, but they will stop your heart.
Don't add fat to foods. Most food, unless you are eating steamed vegetables or grains, has some amount of fat already in it. Develop a taste for the flavor of the food, not the flavor of the fat.
Yes, butter tastes good. But, it is not good for you. If you can't get yourself to stop eating it entirely, then use less. Most of us slather too much butter on our bread. Try cutting it way back, and see if you can enjoy the taste of food, without the fat.
You can reduce the amount of fat in baking by substituting it with applesauce. It sounds crazy, but your family will never notice the difference.
Choose to make your own food, rather than purchasing processed, ready-to-eat food. Most of these foods contain high amounts of fat, sugar and salt, all of which contribute to obesity.
Allow yourself permission to eat something rich once in a while. You don't have to splurge every day, but a couple of times each month, it is okay to loosen the reigns and enjoy a steak or a rich dessert. You might find that very little will satisfy you.
1. Be kind to yourself: There is nothing worse than beating yourself up. So you aren't at your ideal weight right now. Okay. Make small changes to get there. Don't berate yourself for what you did yesterday.
Today is a new day. Speak kindly to yourself. Use the voice in your head to encourage and uplift you, not tear you down and destroy you. The world is a harsh enough place. You don't have to add to the negativity.
Let your voice be a positive, encouraging one, especially when you are talking to and about yourself.
The only way to make lasting change in your life is to first change your mind. You have to decide, in this moment, how you would like your life to be. You don't need to worry about tomorrow or the next day. You can control yourself right now, in this moment.
Decide how you want your life to be right now, and be that. If you want to be healthy in this moment, then do healthy things now. Our lives consist of a string of moments, one after another. If you made a bad decision in the past, let it go and move forward.
You can't change the past, nor can you change the future. You can change yourself right now. Be kind. Forgive yourself. Express the greatest version of yourself in this moment, and you will discover that the healthy person was inside you all along.