Weight Loss Diet
How to lose weight?
Today people are fatter then ever before. Here I am providing some guidelines that should be able to help most people lose weight...
Although most of us don't realize it, we are eating a lot more then we need to. Our bodies don't need the amount of calories that most of us take in on a daily bases. The simply true is that unless you have a major illness, you should be able to lose weight if you consume less calories then your body expends. So if you are overweight try to start eating less each day then you have been used to and as long as you are expending the same amount of energy as before your body will be forced to lose weight.
Eat more frequent smaller meals
This is an extension to the above 'eat less' theory. The truth is that you'll do better if you have a strategic plan on when to eat and how much to eat. Studies now show that we can burn more calories each day by eating more frequently. It's best to eat every 3 hours or so during the day while we are awake. For most of us, 5 to 6 small meals is ideal.
Many of you may be used to 3 meals a day, which consists of breakfast, lunch, and dinner. But for most of you, do you really only have three meals a day? The truth is many of us have three big meals a day but we also snack several times per day. Snacks could be sodas, coffees, donuts, cookies, or even fruits and vegetables. So if you think about it, most of you are probably already having at least 5 or 6 meals per day. But you need to try your best to decrease your portions in your larger meals and try to have healthier snacks. An ideal daily plan would be to have 3 good portion size, healthy meals, along with 2 to 3 snack meals throughout the day. It's a good idea to eat your snacks in between your main mails. And a good snack could be something like a banana, apple, natural nuts, or a protein shake.
By eating several smaller, healthier meals throughout the day, you'll be able to kick your metabolism in gear which will help you burn more calories per day.
Drink more water
To me this one is simple. Everyone should drink water all day long. I live by this. Once I started drinking a lot of water I felt so much healthier and I noticed it helped me lose weight. Most people don't drink enough water but our bodies need it. And we can't get enough of it. Everybody should try their best to have at least 8 glasses of water per day. I know it sounds like a lot but it really isn't if you get used to always having water in front of you. When I wake up I already have several water bottles that are ready for me in the fridge. Everywhere I go I have my water bottle in front of me. And I make sure to drink all throughout the day.
I know it sounds simple but drinking water will help you lose weight. Heck, one strategy I do is drink a full glass worth of water before I eat a meal. The water actually helps me feel somewhat full and I don't tend to overeat during my meals. Trust me when I say you'll get used to drinking water. I used to not drink a lot of water but now I feel dehydrated when I don't drink a lot of water. And water isn't just good for your weight. It's good for your organs and your skin.
Cut down on sodas and sugar-filled drinks
Sodas and other sugar-filled drinks are one of the worst things we can give our body, and in my opinion its one of the main reasons people are much fatter today then we used to be. Sodas bring absolutely no nutrition value whatsoever. They are like 'poison' to our bodies and people who drink a lot of sodas have a greater risk for obesity and are usually less healthy then people who don't drink many sodas. Not only are sodas very unhealthy, but they are full of a lot of wasted calories. People who drink a lot of sodas probably don't realize how much more calories they are consuming then people who don't drink many sodas.
If you drink a lot of sodas then I feel very confident in telling you that you can easily lose weight by just cutting out the sodas. And if you drink a lot of sodas and very used to them, try cutting back to one or two a day and eventually try drinking sodas only a few times a week. I know it may sound hard but I used to have several sodas a week but now that I'm used to drinking water all the time I don't even think about drinking sodas that much. And usually when I do it makes me feel sick. Cutting down on sodas was a big factor that helped me lose weight.
Eat more natural foods
I won't go much into the science here but let me just say that we weren't meant to eat cookies, fries, and cokes. Sure it's OK to treat ourselves to a cheat meal every once in a while but it's better to try to eat 'natural foods'. What I mean by natural is food that is grown from the ground or from animals and fish. So try to start eating more fruits, vegetables, beef, chicken, and fish. When I say beef I don't mean that fast food cheese burger. Try to buy lean meats and chicken that isn't processed. Better yet, try to start eating organic foods. I get organic meats, milk, fruits and vegetables at my grocery store.
Everybody should exercise regularly. Exercising regularly will help us burn more calories but the best exercise program consists of working out with weights along with doing cardio. If you don't know how to exercise go to your local book store or do a search on the internet. But a good start would be to lift weights at least 2 or 3 days per week and also do some kind of cardio like running on a treadmill for at least 2 or 3 days per week. Many people feel that all they need to do is cardio to lose weight. This is not true. Sure doing cardio is better then not doing anything at all but between the two I believe weight lifting is even more vital. Lifting weights helps ad muscle and by having more muscle your body will be forced to burn more calories. And weight lifting keeps your bones strong and makes you a more confident person. Now I'm not saying that cardio isn't important though. But you don't have to do hours of cardio per week for it to be effective. Actually I know you can do shed more weight and fat doing doing less cardio. Yes its true but you have to know how to do it. Please click here to read my article on high intensity interval training.
Take natural supplements
OK so you have decided to eat better by eating smaller meals more frequently and you are going to start an exercise program which consists of lifting weights and doing cardio. That's great! But for most of us, we need to ad one more element. I'm talking about natural supplements. For me, I have been athletic my whole life. I have always lifted weights but I wasn't the greatest eater. I didn't think I had to because I was one of those lucky ones that could eat whatever I wanted to and still be in shape. It helped that I worked out so frequently.
But still, eventually the bad eating caught up to me and my metabolism slowed down. I was now putting on weight. I started eating much better which did help but it didn't help as much as I hoped. I was used to eating bad for so long that I needed help in order to eat right. I experimented with a lot of 'natural' weight loss pills and I finally found some that worked for me. I am not saying that everybody should take weight loss pills but for me they did wonders for me. I took appetite suppressants which helped me get hungry less often and I got fuller much faster from my meals. Also, the pill gave me more energy and seemed to help speed up my metabolism. So for me, weight loss pills was the final ingredient I needed to get back in the shape I used to be. But I am not a doctor. So please consider talking to a doctor if you are interested in taking diet supplements.
Today there is a lot of confusion on how to lose weight. Everybody is different, and what works for one person doesn't necessarily work the same for somebody else. But I gave some sound guidelines that I know will help most people lose weight. However, if you can't seem to lose weight or you have gained a lot of weight rapidly please see your doctor. You could have a medical condition that is causing your weight gain.