Posts Tagged ‘diet plan to lose weight’
The problem of overweight and obesity is a serious issue that affects millions of Americans regardless of age, social status and race. A major contributing factor is the oversized portions of food that served in fast-food places and other restaurants. These large servings of food are common practice and people have grown so accustom to having a full plate that they do not expect any less.
When your body consumes large amounts of food your stomach expands over time to make room for it. The more food you eat the harder the stomach has to work to digest it. Throw into the equation the consumption of heavy meals that consists of beef or pork which takes a significant amount of time to digest. The result is that your stomach is overworked and some of the food cannot be digested to turn into energy. What happens is that it is stored as fat which causes you to gain weight.
An overweight person has a body mass index over 25% and below 30%, while an obese person has a body mass index of over 30%. Once you fall into any of these categories you are in line to developing chronic heart disease and diabetes. It is important to start dieting to get out of these categories. Sadly we see children and teens also make up a growing percentage in both categories.
Losing weight is easier said than done when you look at the pitfalls in trying to lead a healthy lifestyle. The type of lifestyle we maintain is responsible for being overweight. Families no longer have time to sit around the dinner table and share a wholesome home cooked meal. The norm is to purchase fast-food for the family on a regular basis. The ingredients used in these foods are fattening and adds weight quickly to the waist line. If you don’t have the time to cook avoid processed TV dinners and find a restaurant the uses healthy ingredients in cooking food. If your budget is tight then consider searching on the internet for weight loss recipes to reduce weight gain. You may need to shift your schedule to accommodate the time needed for cooking dinner.
Besides the large portions of food that kids eat they hardly ever exercise because they spend a lot of time playing video games or socializing on the internet. Kids are supposed to be active during this time of their lives and continued inactivity contributes to overweight problems. Consider signing your kids up to a sports club or maybe the boy-scouts or girl-guide.
Let your kids know that tasty food can be healthy food and with the weight loss recipes, make a couple meals for the family where they will be convinced. Being overweight is depressing for some people and because of this they lose focus in life and have difficulty functioning. The truth is a healthy person is a successful person who can control his/her weight and live a happy life.
One of the tragedies of being overweight or obese is that, it is a life threatening condition that is very easy to tell if you are affected by it and yet there are millions of people across the globe that are unable to lose the weight. There are many chronic diseases that are caused by being overweight, or are caused by being obese. Diabetes and chronic heart disease are equal opportunity killers that strike at anyone, once all the morbid conditions come together and conspire to bring down their next target. Could this be you? Avoid becoming a statistic by changing your eating habits to a more wholesome approach.
A healthy diet comprising of Fruits and Vegetables
When you to the supermarket there are many things you can choose that can be placed into two categories. They are healthy and unhealthy. The shopping cart of the average person usually consists of 80% unhealthy foods and 20% healthy foods. The reason is that a lot of what is bought is canned foodstuff and processed food in the form of TV dinners. It might taste good and save you time from having to cook. But the fact is the chemicals used to make these types of food along with its low nutritional value can cause health problems.
The next time you go grocery-shopping swing into the fresh fruits and vegetable section and put it in your shopping cart. Do not forget to pick up pasta, oatmeal and other healthy stuff. Spend some time in the kitchen preparing a delicious wholesome meal your entire family will love!
What to eat
Healthy eating is more of a mindset than it is the actual eating of healthy stuff. What do I mean? Anybody can put healthy food in his or her mouth, chew and swallow. But the real challenge lies in having the discipline to stick to the plan every day. And to accomplish this you need to have the right mindset. Getting the right mindset requires you to become motivated and to become motivated involves thinking about what you want to accomplish. Both in the short term and in the long term and it is advisable to set small realistic goals in the beginning to avoid overwhelming yourself. Change up your breakfast, lunch and dinner routine by cooking up some tasty dishes that include lots of vegetables, fruits and grains. Do not forget the orange juice and other natural juices.
Indulge a little with a spread of low calorie butter on whole-wheat bread if that is what you want. Or if you prefer have some grilled chicken breast minus the fat and skin, which is where you will find a lot of calories.
Follow these tips and you will be surprised how enjoyable it is to switch from greasy foods to tasty fruits and vegetables that will help you lose weight. You will feel better as your energy levels increases. In the long run you will be a much happier person.
Our greatest wealth is our health, without health, we cannot fully enjoy anything else. To have all the money in the world and have an incurable disease, is similar to a man dying of thirst and the only water available is sea water. Steps must be taken to preserve our health and being overweight, is a danger to our well-being. One of the best things to have is a healthy mind in a healthy body and by practicing good eating habits you can easily achieve this goal. Juice recipes for weight-loss make dieting a pleasure where the dropout rate for this diet plan is low.
You might be thinking if it is worth taking on a juice diet plan for weight loss when it is so much easier to continue eating whatever you like. Your normal eating habit lets you consume all the fast-food you want that are high in fat, calories and sugar. Empty calories full your stomach and you don’t bother about anything. Until you develop diabetes or have a heart-attack. Then you make changes to your eating habits that reflect a more balanced, healthier way to live.
Juice recipes for weight loss have a decent following and it is growing due to the many different things you can do with it. There are tons of available fruits and vegetables to make juices from to include in your juice diet that makes it a unique diet you would not get bored. If you can squeeze it or pulverize it or even crush it and juice comes out then drink it! It is gentle on your stomach because it is easy to digest. Drink as much as you like and get a massive boost of vitamins.
Consider going on a juice diet for three days and the way to get started is to buy fruits that you like. Prepare your juices by making the juice drinks the night before so in the morning it is very easy to start. The benefits here is that the nutrients and natural sugars in the juice will keep you going throughout the day. Of course you are allowed to eat food when on this diet. The juices will detoxify your body and at the end of the juice diet you should feel energized and relax. When you get accustom to dieting this way you body looks forward to the juices and this usually means that the cravings for unhealthy food goes away. If you feel confident enough try going on a strict juice diet for a day and see how you react to it.
The best recipes for some people are the recipes they experimented and came up with. So go ahead and have fun, mixing and tasting to see which combinations you like best. Before long you’ll become an expert at juicing and your entire family will love the delicious taste of natural juices that is at work fighting to protect their bodies. Protect your body by dumping junk food and drinking more juices.
There are countless sites on the internet with information about how to plan your diet routine for you to lose weight. Every site claims to have the answers you are looking for and once you subscribe to their program half the battle is already won. Or so they say. It does not take a rocket scientist to figure out that the person who should be making these decisions about weight loss is you! Search the internet until you find a plan that suits you.
You should arrange the eating hours:
Observe your eating habits to find out how often you get hungry. Also take note of when hunger strikes. This information will be used to plan your new eating habits around it, which avoids the possibility of overeating.
You will have to avoid from some foods:
By now you have a good idea about which foods leave you feeling heavy afterwards. Learn to avoid these foods and also consult with an expert to find out the best foods to eat while losing weight. Be sure to ask about healthy snacking. It is counter-productive to be eating healthy foods and junk food.
You should aware about food consumption rates:
The meal consumption rate is how many meals you can have on a daily basis and still lose weight. It varies with some people having three meals and others having six meals a day. How it works is based on how quickly your body digests to avoid fatigue and general bad feeling.
Nobody wants to be obese because of the health risks such as diabetes, high blood pressure, hypertension, coronary diseases and the list goes on. Being overweight also affects your self-esteem and in some cases you might become clinically depressed and have to sek professional counseling. Start you exercise program along with your diet plan and definite improvements will occur.
Use the calorie shifting program in your diet plan. Basically this involves speeding up of the metabolism to burn those calories quickly. This is a universal plan which means that it works with most diet plans.
Weight-lifting is considered one of the best exercise work-outs to burn calories, though strenuous, under proper supervision you will see good results. Take the first step and join a gym as part of your new lifestyle. At first it might feel awkward stepping into the gym as an overweight person. What you need to understand is that is what they are there for, and I guarantee you are not their first overweight client.
Some people might prefer to keep their exercise routine simple by doing everyday activities such as walking the dog, playing with their children or a walk in the park. If you feel like kicking it up a notch try light jogging. All that matters is that your diet plan is tailor-made for you which make it easier that using a generic type plan. When you start seeing results it will definitely encourage you to stick to the program and go on to lose more weight.
Water is life! The absence of water will cause everything to die. The planet is made up of 75% water. Our bodies are made up of 75% water. The functions of water in our bodies are many. Water flushes out the vital organs by removing toxins; it carries diluted oxygen and also nutrients. It gives cushion support to joints and is part of the process in the creation of enzymes. It also keeps the body cool and flushes out the sweat glands during the sweating process.
We sometimes take water for granted by choosing to drink many carbonated beverages during the course of the day. The issue of dehydration is something many people suffer from when you realize that your daily water intake is no more than a glass of water! Dehydration means that the kidneys and other vital organs are not getting the supply of water it needs, which can result in complications for the dehydrated person. Even though we get water from the foods we eat this is not enough.
What role does proper water- hydration play in weight-loss?
Our bodies are unique in the way it carries out its functions. The liver converts fat to energy to use for physical activities or to keep the body warm. When the kidneys reduce its workload due to insufficient water the liver picks up the slack for the kidneys. With this extra load for the liver fat begins to accumulate because the liver is busy doing something else; instead of converting fat into energy. Drink water frequently to ensure that the vital organs get the required amount of water to individually carry out their functions. So the liver can get back to burning fat. Water is responsible for flushing out excess fat and also it triggers the fat metabolism.
There are some fruits and vegetables that are carry high water content to help keep you hydrated. Eating watermelons, grapes, tomatoes and cucumbers is a good way to keep hydrated. It is a popular belief that you should drink eight glasses of water a day. That belief is now scientifically outdated because of certain factors. The factors that determine water consumption depends on the type of job that you do, your weight, whether you live in a tropical climate or a temperate climate, your present activity level etcetera. As a general rule drink water when you feel thirsty or drink in water what you would normally drink in sodas. People who are active during their work hours tend to need more water that someone sitting behind a desk. Observe the color of your urine to determine if you’re getting enough fluid; clear or light color urine means you are hydrated. Dark color urine means to intake more water. Drink water between intervals to stimulate weight loss.
Use of water while losing weight was considered to be a myth. Now people use this safe and natural method to lose weight because it is proven to work without any side effects. Another plus is that water is cheap!
To effectively reduce your weight and get a healthy body in the process calls for a dynamic fitness diet plan. The fitness diet plan is a structured approach to dealing with a problem that plagues millions of people around the globe.
The first thing to becoming the new beautiful you is to set realistic goals that will be easy for you to achieve. If the goal is too high you will feel overwhelmed and quit, and if it is too low the diet plan will not motivate you and you will also quit. The emphasis on a fitness diet plan is on fitness and not relying heavily on diet pills to get you through the program. In some cases it is recommended that you use diet pills in you fitness plan. This could occur because the person is obese or the diet pills are used only in the beginning to jump-start the plan.
To lose weight your calorie intake needs to be low and the calories that you burn off should be high. Use a digital calorie scale to see how many calories you are consuming on a daily basis. Between 1200-1500 calories a day is a good amount to start with. The problem occurs when the body does not burn-off all the calories, what is left is stored as fat. Having a fitness dirt plan will burn off those extra calories in no time.
Choose an exercise that you enjoy doing that will start the process of burning calories. Once you enjoy what you are doing it is easy to stay motivated and regular with your exercise routine. If you cannot find any activities that you enjoy doing, simply start walking in the park or around your neighborhood. This is a great opportunity to burn calories, meet new people and feel good about you.
A proper fitness diet plan will have in it healthy eating habits that will take care of all your nutritional needs, so as to avoid relapsing on junk food. Some people think that a diet has to involve starving your body in order to lose weight. The fact is a diet has to do with removing fast-foods and other unhealthy foods from your diet and substituting it with wholesome rich healthy foods. If you have to starve yourself to lose weight then you should take another look at that diet plan.
It is now time to face the moment of truth when you are dieting. What I am talking about is that bathroom scale you have banished to the basement. The scale is important in monitoring your progress on a daily basis. The best time to weigh yourself is in the morning, record the results and go about your life. Progress levels vary from individual to individual so focus on your plan and try not to compare your progress with other people. Stick to the fitness plan by keeping at it everyday and very soon you see a beautiful new you. Good luck with your progress!
What is good dieting can be better understood when some golden rules are available in the diet program. The golden rules are:
- 1. Health and Weight Loss are Two Different Things
When it comes to diet many people misunderstand it by stating as weight loss. NO! Weight loss and healthy body are two different things. There are innumerable dietitians in market who can promise weight loss in a week’s time. But that is a drastic step and should never be opted.
Dietitians are available in market to make money and they can make money at patients’ cost. This method should be completely avoided.
- 2. Starvation, strict NO NO!!
Human body is made such that the moment it is exposed to starvation the fat burning process also stops. It is just like computer software. If the input is wrong the output will be naturally wrong. The very second when enough nutrition is not provided to the body, thyroid will stop the fat burning activity. Thyroid has this self stopping mechanism to protect itself.
Simply to reduce weight of the vitamins and carbohydrates are not provided, then the first area to get affected is the skin. Also the body will lose the charm and the tightness as well. Starvation is a big disaster when it comes to weight loss.
- 3. Suitable Timetable
If the timetable which has been prepared to reduce loss is full of codes and symbols, just like a technical or an engineering book, then discard it immediately. It should be understandable by the person who is following the chart. Ample amount of books are available in market. Again precautions should be taken. These books should be easy to understand and well organized.
If anything is confusing then dispose it.
- Dedication To Do
The plans which are designed towards weight loss should be such that it is easy to follow them. Weight loss has diet plans which include foodstuffs to be prepared. These materials should be readily available in the market.
If one has to travel kilometers and kilometers for one ingredient then crash the program.
5. Regular Follow – ups
Dieting is a long term process. Hence it should have long term effects as well. So it requires proper dedication and devotion. Also it is a slow process and hence one should always have that kind of patience to see the results.
6. Take Pleasure in Good Dieting
Doing a job in that stream which does not interest you then it is natural that the individual is going to quit. Similarly if the diet plan is not pleasurable then the outcome is obvious.
Just enjoy while following the diet plans then it would an exciting ride to follow. This is a simple but a very helpful technique while preparing diet plans.
Flavors in food should be maintained while assembling diet plans.
Diet plans are not serious plans. Whenever diet plans are prepared makes sure that everything is included in it. No vegetable or fruit should be excluded while dieting.
Body needs everything carbohydrates, fats, minerals and vitamins always remember when it comes to what is good dieting.
Vegetable diets have been around for a long time taking on different variations to suit the individuals who practice it. The trick to finishing a vegetable diet plan successfully has to do with will power and badly you want to lose that weight.
Going on a vegetable diet is hard because you have to cut out the wrong kinds of food you normally eat. People are addicted to fast-foods and the countless other high calorie, high sugar snacks and beverages. When you compare this to a vegetable diet many people look at being on a diet as boring and hard to take. What you need to realize is that the vegetable diet is what you need to lose weight. Eating junk food only satisfies us in the short term with health complications in the long term. A vegetable diet might be boring in the short term but it has positive effects on your health in the long term.
It is fashionable to be thin and everyone wants to be in style. But not everyone is willing to do the work to get there. Many people start off sticking to their diet plans in the beginning and doing well but a few months into it they begin to go back to old eating habits.
Some people need to be scared into following their diet by presenting facts about obesity in relation to chronic diseases and death. This is necessary because many people understand the dangers of being overweight but remain not doing anything to change their condition.Overweight occurs when your Body Mass Index is over 25% but less than 30%. Obesity occurs when your Body Mass Index is over 30%, leading a sedentary lifestyle cause weight to pile on quickly and harder to lose in the long run.
The list of potential chronic diseases that can be triggered by obesity are loss of bone and cartilage mass, coronary heart disease, strokes, diabetes and the list goes on.
You might think; this is a dictionary of common fatal diseases, but you’ll be shocked to realize that these are only some of the negative effects resulting from obesity or overweight.
By now you would realize that it is imperative that you start on that vegetable diet immediately for the sake of avoiding these health complications. Begin by restricting your calorie intake and eat foods that will have high volume and good for you. With a vegetable diet plan you can eat as much as you want without gaining any weight.
A vegetable diet weight loss plan has to include spinach, broccoli and other dark green plants in order to be effective. Lower your cholesterol by eating kale and remember to prepare your vegetables properly by steaming or boiling it.
Refrain from spreading butter and other saturated fats products as this will only increase the calorie intake, defeating the purpose of the vegetable diet in the first place. Be patient while on the vegetable diet to get the results you desire.
A guaranteed way to lose fat fast is to start a daily exercise routine along with changing your eating habits to more healthy food. This plan of action only works if you are committed to it. Choose a diet plan that will give you the results that you are looking for.
Recommended Tips to Lose Fat:
Do Research: There are many fad diet plans that claim it has the solution to melt those pounds off your body in ten days or less. These claims most times turn out to be quick fixes that only worsen your weight-gain problem down the road. Educate yourself about weight-gain and what causes it; seek out professionals in the field for advice. Your aim should be to look good and be healthy.
Take it slow: Do not shock your body into dieting by suddenly stop eating. This could affect your immune system and your nervous system. Ease into your diet by gradually switching over from regular eating to healthy eating.
Lose the junk-food to lose fat! A properly planned diet is needed to get you to lose weight which means that you are going to have to eventually give up those naughty calories that you are addicted to. It takes a real effort to stay on a diet consisting of whole grain dishes, fruits, vegetables, salads and some dairy products; taking into consideration your diet used to be fast-foods, ice-cream and other unhealthy snacks.
An Exercise Program is Cruical! An Exercise program goes hand in hand with a successful diet routine. Most people lead a sedentary lifestyle so when beginning to exercise remember to properly warm-up and exercise in moderation. Attempting to exert muscles that have been dormant is a recipe for disaster. Join a gym under the supervision of a trainer. Or take a nice casual stroll around the neighborhood to wake-up your muscles. Taking it slow at the beginning is important as it gives the muscles time to adjust to becoming active again. As the weeks progresses introduce more exercises for example, push-ups and crunches. If you are pumping-iron let your trainer know you want to increase reps, he/she will know what is best.
Stick to the program Remember Rome was not built in one day. So be patient because it takes time to lose weight. Be proud when you see the scale is registering one pound less. It means that your diet is working. Stick to the diet plan religiously and it will become easy to do because it is now part of your lifestyle. After twelve weeks of dieting you will get the hang of it and before long those pounds will melt away.
Some Bonus Suggestions:
- Get a journal to record your progress and challenges.
- Before going to bed write down what your meals are going to be for tomorrow.
- If those cravings kick in call a friend for support
With the right program and support in place you are off to a good start.
We know that almost ¾of our body mass is water. Water plays a very important role in our body. From channelizing nutrients to carrying various chemical reactions, the use of water is very significant. It helps in removing toxins, carrying diluted oxygen and nutrients, acting as a cushion to our joints, regulating our body temperature, catering to formation of enzymes and secretion amongst other things.
The importance of water is always forgotten as people tend to drink less water than they really require every day. Majority of the population today are dehydrated and are not supplying their body with enough amounts of water. This is something serious because the lesser the water supply, the more dehydrated you will be and this may result into non-functional kidneys. Why are we discussing all this? Well, the point is that our bodies work in a very complex way. The food we eat is digested; excess of it is accumulated and the residue is thrown out. Now the liver starts its functions by burning up the fat either to produce energy for some physical work or to keep us warm. When we are dehydrated, the kidneys are compelled to reduce their functioning, as they require water to work. Thus, the liver comes to the rescue and performs the operation for the kidneys. However, the fat that has accumulated remains as it is as the liver is unable to burn them out.
How do use of water while losing weight imply?
It is remarkable how drinking the correct amount of water daily will get you back in shape. When the kidneys start receiving water, they automatically start functioning and thus the liver can proceed back to its normal work i.e. burning the fat. Water also flushes out excess fats and helps in triggering the fat metabolism. That is why doctors’ advice patients to drink water in correct amounts especially when undergoing a weight loss program.
Apart from drinking water, you can increase the water level in your body by taking in water rich vegetables and fruits like tomatoes, watermelons, oranges among others. Though at first drinking water may feel like a tedious task, eventually your body will familiarize with it. Once you switch on to drinking water at regular intervals, your body will start flushing out the water it was retaining and replenish it with fresh water. It will keep your joint fluids fresh and as it removes the water, this results into weight loss. It has been proven that although people will get into a strict water drinking habit, they will start to lose their way in between. This results in serious complications as you may gain your weight back. It is really simple as all you have to take is eight glasses a day. Two glasses when you wake up in the morning, one each during meals, one each between the meals and one at night before sleeping. The Use of water while losing weight was considered to be a myth. But people now believe in use of water while losing weight.