*Maintain or improve your health. Eat more whole grains and cereals, beans and legumes. Eat 5 or more servings of fruits and vegetables daily.
*Reduce your caloric intake. There are 3500 calories in 1 pound of body fat, so to lose 1 pound of body fat in a week, it need to reduce the calorie intake by 500 calories each day.
*Be smart about condiments and toppings. Butter, mayonnaise, and a lot of the "special sauces" used by restaurants are very concentrated sources of Calories.
*Maintain or increase your metabolism. Fiber can increase fat burn by as much as 30%. Fiber influences metabolic process, including the conversion of carbohydrates and fats to energy. German researchers found that drinking 6 cups of cold water a day can raise body metabolism by about 50 calories per day.
*Exercise for weight loss and maintenance. Statistic show participating in a program with a minimum of four 30 minute session per week will increase the ability to obtain and maintain perfect weight.
*Avoid hunger. Decrease energy intake by 10 to 20 percent to begin weight loss without feeling deprived or overly hungry. Use strategies such as substituting lower-fat foods for whole-fat foods and reduce consumption of energy-dense snacks.
*Eat smaller, more frequent meals. Instead of three meals per day, try eating five or six smaller meals.
*Include more slow-to-digest foods in your meals. When it’s not possible to eat more frequently, make sure that the meals contain a mix of nutrients.
*Eating slowly. It is one method that can help take pounds off and keep them off, That’s because from the time the person begin eating it takes the brain 20 minutes to start signaling feelings of fullness.
The Secrets of Weight Loss
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