Running and stretching is crucial to some great weight loss. 20 minutes running in the morning is a good starter to your day and is fast and easy. Eat foods that have a lot of water in them (fruits, veggies, broth-based soups, etc.) and drink a lot of water (stay away from liquids with calories). Stretching before bed and when you wake up helps too.
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People who want to lose weight commonly, and first of all, think about reducing the amount of food they eat. This may be quite a solution but not exactly the best there is. In fact, depending on the amount you reduce in your food intake, it may even be dangerous to one s health. So how does one lose weight effectively and safely? Here are some points one should consider when trying to lose weight:http://fast-weightloss-plans.blogspot.co��Beware of the Crash DietsMost people think that trimming down the calories can alone shed off their unwanted excess. Probably this is because of the fad there is in advertising about low-calorie food products and beverages. What people don t know is that this could be dangerous because when they decrease their calorie intake way to below the required levels, the body begins to digest the fats. Sounds good but it doesn t actually. Burning fat requires a lot of energy. Since there is not much energy in the body to facilitate metabolism of fat, it will run at a very slow pace resulting to fatigue, illness and weak immune system.Low-calorie diet is also compensated for by the body by burning muscle. People on this type of diet who revert back to their old eating habits end up gaining back some, if not all the weight they have shed off. This would consist mainly of fats. And since fats have more volume per mass than muscle, they end up having the same weight as before but more bulkier. In losing weight, one should keep in mind that they should lose excess body fats only.However, one can try out eating small meals at more frequent intervals. This way the body will not think that it is being starved and will not store food as fat.Eat ProperlyOne may have considered junking the crash diet option but he should also not forget to watch what he is eating. Variety must always be considered so that one may be able to get the necessary nutrients from his diet.It is also healthier to eat food which are roasted, steamed or broiled rather than fried. It is also important to include a lot of fiber in the diet. Frequent rehydration is also necessary.Pump Up lean Muscle MassMuscles burn calories when they work; they even do so at rest. Unlike fats which just lie around, bulge around the pants and dangle beneath the sleeves, muscles burn calories all-day round. With this fact, one can start weight loss by increasing muscle mass. The more muscles, the less fat will be left. This is attainable starting with working out with resistance exercises.Engaging in AerobicsAerobics are not only good for the heart by increasing cardio-vascular endurance. Aerobics also help in increasing lean muscle mass while simultaneously decreasing excess body fat. Aside from these, aerobics make the metebolic process more efficient and its rate high, even after a long while. Imagine burning fat efficiently while driving along the freeway or even while watching television.Extra Push Some people believe that smoking and caffeine can actually help in losing weight. This can perhaps be true; however, they do the body more harm than good because of their side-effects. For that extra push , one can try out taking food supplements. Afterall, 95% of these products out in the market actually does good.On Taking Diet Pills Over-the-counter diet pills affect the amount of weight one loses as well as how long one keeps that amount of weight off. However, one must be wary of the side-effects of these diet pills. As such, one must faithfully follow the instructions provided for in the packaging. It is also prudent to consult the physician anyway before trying out these drugs and also to find out which type would be best for the individual.Losing weight does not have to mean sacrifice and suffering. It actually means opening up to a more full and healthy life where one may not have to feel bad about himself having to look the way he does or not being able to do what he wants to do. Losing weight might entail a little adjustments plus the discomforts, but as the old saying goes, no pain, no gain. Besides fat, what has one got to lose anyway?More Info Check Out : http://fast-weightloss-plans.blogspot.co��
http://www.indiacurry.com/weightloss/gui��Weight-Loss Guide To-do and To-Avoid listsImportant activities for weight-loss program are compiled in two simple lists: To-Do List and To-Avoid ListTo-Do ListLifestyle Changes1. Must follow morning regimeni) Drink one cup of cold waterii) Exercise for 20 minutes on empty stomach. Do Not exceed 30 minutes.iii) Rest 45 minutesiv) Eat breakfast within 2 hours after waking up. Breakfast must have whole-grain and a protein. Add fresh fruit and dairy product if desired.2. Eat six times a day. Distribute your calories as even as possible among your meals.Breakfast - Morning Snack - Lunch - Noon Snack - Dinner - Night Snacki) Allow 5 hours in between main meals, Breakfast - Lunch - Dinnerii) Distribute your calories as even as possible among main meals.iii) Eat snacks about 2 hours after eating main meal3. Find at least 20 minutes a day to exercise during evening. After eating wait 2 hours before starting the exercise. After exercise, do not eat for 45 minutes.4. Do NOT eat any thing within two hours of going to bed5. Sleep well for 7 to 9 hours every night.6. Manage Liquid calories.i). Avoid diet soda. Diet soda may have no calories, but it increases your appetite to consume more caloriesii). Avoid Alcoholiii). Avoid or minimize commercial fruit juices and vegetable juices. They have little or no fiber needed for weight lossiv). Minimize use of regular soda, store-bought smoothies, coffee drinks, energy drinks sports drinksFood Groups1. Foods should be selected based on a five point criteria: i) Low Calorie ii) Low fat iii) High protein iv) High Fiber, and v) High nutrition.High-fiber and high-protein makes food absorption slow and satiate hunger. For a balanced diet, eat foods from all the six food groups: Grains, Fruits, Vegetables, Dairy, Proteins, Oils2. Eat whole-grains (50% minimum)i) Whole grain wheat bread (Roti)ii) Do not exceed the total number of servings of Dosa and Idli, than the total number of whole grain Chapati during one day. iii) Eat Brown Long-grain rice preferably Brown Basmati Rice3. Eat about 2 cups of raw/cooked vegetablesi). Eat leafy vegetables (Spinach, Mustard Greens, Lettuce)ii). Eat colorful root vegetables (Carrots, Beets, Sweet potatoes etc) in moderation.4. Eat 1? cup fresh fruit every day.Pink Grapefruit is preferred. Chemicals in grapefruits manage Insulin production. Grapefruit may have adverse reaction with some of the prescription medications5. Consume 2 to 3 cups of low-fat or skim milk6. Eat about 6 oz of Proteins. Sources are Dried beans, Nuts, and meatsi). Eat nuts such as Walnuts, Pistachios and Almonds in moderation. They are high in fiber and nutrition but also high in fatii). Eat lean meats with fat trimmed. Poached Defatted meats are preferred.iii). Remove skin from poultry such as Chicken or Turkey. Poached Defatted Chicken breast is preferrediv) Do not exceed 8 eggs per weekv) Soybean products have the highest amount of proteins among all dried beansCooking Eating1. Drink plenty of cool water, preferably refrigerated to behave like negative calorie item2. Cook at home, you know what you are eating.3. Use a mental picture about portions. Size of your hand, from knuckles to wrist, about the thickness of your little finger be your portion guide. 4. Eat negative calorie foods . It takes more calories to digest most of the raw fruits and vegetables than the calories in the foods themselves. Popular items are: Apples, Blueberries, Broccoli, Cantaloupe, Carrots, Cauliflower, Celery, Cherries, Cucumbers, Grapefruit, Green beans, Mushrooms, Oranges, Raspberries, Tangerines, Tomato, Watermelon, Strawberries.5. Eat snacks high in protein and whole grain to satiate your hunger. Best example is Almond or Peanut butter on a couple of whole-grain crackers. Do NOT over do it. Nut butters are high calorie foods.6. Use fresh lime juice whenever possible. Add to drinking water, curries, and salad dressing.7. Use Fenugreek seeds Cinnamon Cloves and Nutmeg whenever possible. They mimic insulin8. Use fresh Ginger, Hot red chili peppers, Black tea, Green tea, Coffee. These are Thermogenic and increase metabolism. Green tea is a preferred item.To-Avoid List1. Sweets (Mithai). Normally, they are high-calorie high-fat low-fiber2. Commercial diet soda, it may stimulate appetite to consume extra calories3. Products made with refined flours (Maida, All Purpose flour, Cake flour). They lack fiber4. Instant rice, White rice, short or medium grain rice. They lack fiber 5. Whole milk dairy products. They are high in saturated fats.6. Fruit Juice, they lack fiber7. Dried fruits, they are high calorie8. Vegetable Juice, they lack fiber
