Tips On Weight Loss
- Don't drink fruit juices or juice-based products while "dieting". Get your nutrition from calories you chew rather then swallow.
- Shoot for 25 to 35 gm of fiber per day.
- If you get hungry, eat a few ounces of protein to tide you over until your next meal.
- Eat at least two servings of fish per week to get healthy fats.
- Spice up your food with red pepper, which boosts metabolism.
- Drink green tea liberally - it helps burn fat.
- Try no to let yourself get bored, stressed out or depressed. Regular exercise and supplements can help alleviate depression.
- Outwait your food cravings. They generally last no longer then 10 minutes.
- Distract yourself with a nonfood related activity, such as exercising, reading, pursuing a favorite hobby, listening to music, writing letters, surfing the internet.
- Make a list of 25 things to do rather then eat, and keep it handy for times when you feel tempted to eat (when you shouldn't).
How does exercise help you lose body fat?
Although some people mistakenly think that exercise increases appetite to the point that extra food eaten will negate the number of calories burned, this is not the case. Exercise actually regulates your appetite helping you eat fewer calories.
The movement involved with exercise requires you to use your muscles which causes the necessary physiological changes for muscle to maintain (or even increase) its size and strength. Since every pound of muscle requires 50-100 calories per day to sustain itself and since fat is burned almost exclusively in your muscles, maintaining your muscle is crucial to losing body fat. Without exercise, you'll lose muscle and reduce your ability to burn fat. When it comes to your muscle, you either "use it or lose it."
Increases Fat-Burning Enzymes:
Muscles have very specific enzymes, which burn only fat. Research has shown that people who exercise regularly have far more fat-burning enzymes in their muscles than people who don't exercise. In other words, exercise causes your body to "beef up" its ability to burn fat more efficiently. This means that the more you use your muscles with exercise, the more fat-burning enzymes your muscles develop to burn more fat.
Changes the Body's Chemistry:
Exercise positively affects a number of hormones in your body, which are related to fat storage such as insulin, adrenaline, and cortisol.
Endorphins, small morphine-like chemicals, are secreted with exercise and can also help reduce fat storage, as well as create a feeling of well being and alleviate stress. Exercise also speeds food transit time through the intestines to complete the digestive cycle, which reduces the chances for digestive disorders and bowel cancer.
Benefits of Exercising
- Lowers heart rate
- Reduces the risk of heart disease
- Reduces the risk of stroke
- Lowers blood pressure
- Reduces the risk of colon cancer
- Promotes strong and healthy bones
- Stronger circulatory system and lungs
- Better skin tone
- Weight loss and maintenance
- Controls blood sugar
- Controls cholesterol
- Helps with pain tolerance
- Makes for easier pregnancy and childbirth
- Controls physical and emotional stress
- Promotes flexibility
- Reduces backaches
- Promotes a younger and healthier body
- Prolonged independence for the older person
- Strengthens immune system over the long term- less likely to get sick
- Regulates your body's waste system
- Improves your sleep
- Gives you more energy
- Better health overall
- Gives an overall sense of well being