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Oct 23

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9 Points to follow for assured weight loss

1) Drink plenty of water- Insufficient water intake is one reason for weight gain. Many times people recognize thirst as hunger and unnecessarily increase their calories. Remember : water is a natural appetite suppressant.
Water keeps the body hydrated , flushes the toxins out from the body. It keeps you full for a longer time and keeps the skin and hair healthy too.
Body needs water to burn fat. It needs it directly as well as indirectly. Liver metabolizes fat and kidneys stars in waste products and toxins from the blood stream. If water intake is inadequate than kidney will not function properly and will insert pressure on liver .

So to lose weight drink at least 12 glasses of water approximately 2 liters each day.

2) Exercise- connection between exercise and weight loss is hard to deny. Regular activity is key to losing weight and keeping it off. Today’s sedentary life style has given encouragement to obesity. People rarely find time for exercise or physical activity. So to reduce weight make it a point to exercise 1 hour daily. Exercise boost metabolism thereby allowing the body to use and burn off calories at a quicker rate.

3) Fiber intake- If you really want to shed those extra kilos then make sure to take at least 30 gms of fiber daily. Food that is rich in fiber is generally less fattening and less caloric ally dense. Secondly fiber fills you up more quickly and stays in the system longer. Fiber protects from overrating.

4) Limit use of sugar, salt and oil.
Excess sugar, salt and oil are three evils which will never let you stay healthy.

Fat - it is important to keep proper check on fat intake. Try to incorporate good fat in your diet the monounsaturated fat and avoid saturated fat and the worst fat that is trans fats. To lessen your fat intake buy fat free, cholesterol free , reduced or lower fat options where possible.
Reduce snacks of biscuit and cakes, opt for fresh fruits.

Sugar-sugar is high in calories and is a major weight gain culprit.
Salt- too much salt is not good for heart as it is linked to high blood pressure. Salt causes water retention in the body.
So for these three evils read the labels of the products carefully. You should not consume the product which is high in saturated fats, sodium, sugars and calories or if it does contain hydrogenated oil or Trans fats.

5) Healthy snacking or healthy mid meals- the recommended diet for weight loss always suggest 3 meals and 2 mid day meals. These mid day meals have to be very carefully planned. They will not only boost energy but also stop from eating unhealthy stuff which usually people pick at the time of hunger.

6) Eating rules
Have 3 meals a day and two mid meals. Don’t miss your meals. it will take you away from fulfilling your body’s nutrient needs. Never skip breakfast. Include proteins and fibre is all your meals.
Use smaller plates. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.
Plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance.

Eat your dinner at least 2 hours before you go to sleep.

7) Eat plenty of fruit and veg
Fruit and veg are low in calories and fat and high in fiber – three essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. Fruits and vegetables are a great source of vitamins and minerals with great fat burning properties.

8) Proteins- if you want to lose weight then make sure you include proteins in all your three meals . Calorie burn during the digestion of proteins is the highest. Proteins also takes more time to digest and as we all know feeling full longer is a critical component for achieving lasting weight loss.

9) Stay motivated- fit body will not only keep you away from disease but will also give you self confidence. Your body can do anything it’s your brain which has to be convinced and once you have convinced your brain your body will be happy and ultimately you will be happy.

 

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