Basic and Healthy Weight Loss Principles
The Hard Truth
You can indeed lose some pounds while not changing your diet or exercise, but diet pills can only do a part of the job when it comes to successful fat loss. The biggest benefit of premium weight loss supplements is that they SUPPORT and HELP the body expel fat, waste and toxins when you eat and do the right kind of exercise. The reality is that not all supplements work (because of fillers and artificial ingredients, the servings are too low in doses or not potent enough to be efficient). Not all slimming diets are nutritious and healthy, and not all types of training burn the fat you want, especially if you are over 30.
Set Up For Success
Use the fat-burning supplements for what they are – a dietary support system that makes weight loss a little easier. Set a goal and then focus on getting rid of one pound at the time, rather than subjecting your body to a stressful and rapid weight loss. Making small but effective changes over time is usually much more beneficial to dramatic and stressful changes that take a lot of effort to implement in every day life.
Extreme diets and boot camp-like training programs are most likely putting you in a situation ripe for failure, especially if you take on TOO many major changes at once. TV-shows like the Biggest Loser are not made for the participants’ benefit, in spite of the great results shown; they are set up to create drama that is interesting for the viewers. So don’t take their hard effort as the best example for how to change your life.
In case a radical approach to losing weight is necessary for medical reasons, make sure you have good support to back you up apart from medical personnel and your family because you are going to need it! The pitfalls are many, especially if you are doing everything on your own. Scientific studies have reported that there is a significant difference in permanent weight loss in those who joined a support group – a physical group or an online community – compared to those who went on a diet on their own. Knowing you are not alone, and sharing learning and experiences during the ups and downs with people in the same situation, is extremely valuable. See if you can find a group with a good spirit that meets your values, a group with a structure and guidelines that explain exactly the group’s purpose and whom they best serve. This might sound obvious, but it is often the case that many such groups are unsuitable for certain individuals. Clearly communicated principles are more likely to form a group where people can build long and lasting relationships with each other.
You Are What You Eat!
Your body needs nutrition; it is not made to digest artificial fillers and flavors. Therefore, the basic health principle is a very simple one: eat a diet of whole, nutritious foods and avoid processed ones. This includes cutting out wheat and sugar (artificial sweeteners too), which many consider to be two of the MAJOR, culprits behind weight gain. Just changing your diet to low-fructose fruits and vegetables, high quality protein from fish, meat and poultry, and fat rich in omega 3 could help you lose weight while still being able to put a lot of food on your plate. You don’t have to starve if you know what you can eat, even if you are on a diet. Actually, you can eat a whole lot more than you think if you cut out the sugar and the wheat.
Fruits, vegetables, and mushrooms are all very nutritional, and are rich in the enzymes that will help you lose weight. Make sure you eat fruit and vegetables of varying colors. The colors give us a hint of their major nutritional properties. For instance, red fruits are often rich in lycopene, which is good for the heart. Broccoli and green leaves such as spinach are rich in iron; yellow and orange colored fruit and veg in vitamin C. If you have this in mind, you will get most of the vitamins you need.
HOW Do You Eat?
Make sure your meals are a pleasant and relaxing event – everyone of them. It can be challenging if you have a family with small kids, but do the best you can. No eating on the go, or by the computer or the TV. And avoid eating in a negative and stressful environment as much as you possibly can. The devastating impact this has on the digestive system is hugely underestimated in our culture. When you have company at your table, create a friendly environment, talk only about positive matters, praise the fine ingredients, and appreciate the food. Too many people use their dinnertime to complain about work, discuss relationship problems, or family issues. Maybe it brings a sense of belonging to whine about something you have in common, but it isn’t uplifting. Mind you, I am not saying ignore all of life’s problems. Denial is just as bad as constant complaining. As well as this, if you are preoccupied with something else when you eat, you are very likely to overeat, or not feel satisfied and get the munchies shortly after the meal.
Open Up Your Senses
Instead, set the table and make it as beautiful and relaxing as you can, even if you are on your own. Take in the aromas; notice the textures and colors of the different foods on your plate. Listen to the sound when you poor water into your glass or tea into your cup. Many people – overeaters in particular – neglect these things and never feel satisfied after a meal because of this. However, it is a skill that can be learned, as long as the willingness is there.
When you put food on your plate make sure it is the right-sized portion – and don’t take a second helping. Doing this will let you know exactly how much you eat, meaning you cannot cheat on yourself. But, you need to find out the exact size of a portion as relates to you, as this varies depending on age, sex, and on how physically active one is. A middle-aged person sitting at a desk all day long and not working out is obviously not burning as many calories as a 20-year-old athlete.