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Weight Loss Tips
- Crash diets don't work
- Break the fast with breakfast
- Drink plenty of water
- Boost your metabolism by eating small meals frequently
- Use safe supplements to maximize your potential
- Eat slowly to give your body time to process food
- Eat fiber to feel fuller
- Eat protein with carbohydrates
- Exercise at least 30 min. several times weekly
- Increase muscle mass to burn more calories
- Reduce stress to reduce fat
- Make change part of your lifestyle
1. Crash diets doesn't work
Crash dieting does not result in maintainable weight loss. Most crash diets result in significant water and muscle loss, but very little fat loss. Crash dieting also decreases your body's metabolism and often results in rapid weight gain. This is typically referred to as Yo-Yo dieting.
2. Break the fast with breakfast
Each night during sleep, your body fasts. When you eat breakfast, the fast is broken. If you don't eat breakfast, your body stays in a fasting state, your metabolism and energy decreases, you burn fewer calories, and you may feel sluggish. This may lead to unhealthy eating binges around lunchtime or eary afternoon. Eating a balanced breakfast tells your body that there is no need to fast and actually increases your metabolism.
3. Drink plenty of water
Water makes up to 70% of our bodies. Our bodies need water daily and often to maintain proper balance. Water also helps to suppress the appetite. Drinking water causes us to feel less hungry and more satisfied. You should aim to drink at least half of your body weight in ounzes of water every day. For example, a 140 lbs. female should drink a minimum of 70 oz. (appox. 9 cups) of water and a 180 lbs. male should drink a minimum of 90 oz. (appox. 11 cups) of water every day.
4. Boost your metabolism by eating small meals frequently
Contrary to popular belief, our bodies are not designed to eat three "square meals" each day. Our bodies are designed to eat small meals frequently throughout the day. By eating small meals often, you don't get hungry and your body's metabolism is kept high, which is necessary for meangiful and long-term fat loss. Metabolisms are like fires. Fires take longer to consume large amounts of fuel, but continue to burn hotter when given moderate amounts of fuel often.
5. Use safe supplements to maximize your potential
Studies have shown that taking the right supplements will enable you to reach your weight-loss goals more quickly. Supplements like multi-vitamins, Hoodia, whey protein, and flax seed oil can help you reach maximize your potential. Research or ask your doctor before taking a new supplement.
6. Eat slowly to give your body time to process food
Eat slowly to give your body time to process and feel fuller on less food.
7. Eat fiber to feel fuller
Fiber makes us feel full. Most fiber has no calories and passes through our digestive system while removing undigested fat. Fiber also slows the absorption of sugar, which helps to regulate blood-sugar levels and decrease cravings.
8. Eat protein with carbohydrates
Eating protein with carbohydrates slows the absorption of sugar. Your blood sugar will stay regulated and you'll have less cravings.
9. Exercise at least 30 min. several times weekly
We are not designed to be sendentary all day. For much of our history, we spent most of our time hunting and scavaging for food. These activities required a tremendous amount of energy. Today, supermarkets, restaurants, and vending machines have made our lives much easier. However, our bodies still crave activity. Exercise is one of the best things you can do for your body. Try to exercise at least 30 min. several times weekly, preferably on an empty stomach. If you can do more, that's even better.
10. Increase muscle mass to burn more calories
Studies have proven that muscle burns fat and body fat does not. The amount of fat that muscle burns is inconclusive. Some studies report that a pound of muscle burns up to 10 calories while other studies report that a pound of muscle burns up to 50 calories per day. Although the amount of calories that muscle burns is debatable, what's not debatable is that muscle does burn fat around the clock, even while you sleep.
11. Reduce stress to reduce fat
Stress casues a hormore called Cortisol to be released. Cortisol enables our bodies to extract glucose from the foods we eat more efficiently. Glucose is easily stored by our bodies as fat. Our hectic and fast-paced lives put many of us in a constant state of stress. In doing so, our bodies are litterally becoming more efficient at storing fat. Reducing stress takes our bodies out of panic mode and back into a normal state, the way nature intended.
12. Make change part of your lifestyle
To keep the progress you make, you must make change a part of your daily life. Whatever you do—changing your diet, taking Hoodia or any other supplement, or excising more often, it must become part of your life. You must embrace it no different than brushing your teeth or going to work or school.