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Foods to Increase: An important component of successful weight-loss and weight maintenance is including fruits and vegetables, whole-grains, and fat-free dairy products, for a healthful diet. Fruits and vegetables, especially those that are bright in color (dark green or red and orange), provide important antioxidants that may play a vital role in disease prevention. Fruits and vegetables are also naturally low in calories, which help in weight-loss and weight-maintenance. Whole-grains are also an important component of a healthy diet, and contain high levels of important nutrients as well as dietary fiber. Low-fat or fat-free dairy products such as milk, yogurt, and cheese, will provide adequate nutrients along with fewer calories from fat. Foods to Decrease: Fat contains 9 calories per gram, which is more than twice the calories of protein and carbohydrates (4 calories per gram each). Limiting one’s fat intake will not only lower overall dietary fat and calories, but also reduce a critical risk factor for cardiovascular disease. A healthy goal for fat intake includes obtaining 20-35% or less of total calories from dietary fat (specifically receiving less than 10% of calories from saturated fat, and eliminate trans-fat completely. Lowering sodium intake to less than 2,300 milligrams, (less than 1,500 milligrams for older adults, African Americans, or those with health conditions that increase risk for high blood pressure), is also an important component of a healthful diet. Foods high in sodium are often processed, pre-packaged, and may have more calories from added fats and refined sugar. Products with added sugar include sugar-sweetened beverages (such as soda, sports drinks, and energy drinks), and items such as cookies, pastries, ice-cream, and candy. These products are often highly processed and contain empty calories (foods that contain calories of little nutritional value). Follow given rules for weight loss strictly: Eat more often : When you go too long without food, your blood sugar drops, your mood and focus plummet, and you often grab the easiest thing you can, which usually isn't healthy. Instead of skipping meals and starving yourself, don't go more than 3-4 hours without eating. Treat yourself: When you decide that a particular food (or even an entire food group), is off limits for your diet, give yourself permission—and make a plan—to make room in your diet for your favorite treats. Stop searching for the best workout : When you find something that is fun, who cares how many calories it burns. In the end you'll burn the most calories when you stop making excuses to avoid a workout and actually want to do an activity! Love what you eat : When you eat or drink anything, do so slowly, mindfully and without distraction. By doing so, you'll increase your enjoyment and slow down your eating which will allow you the time to notice when you've had enough. Slipping facts : If you've ever stayed awake burning the midnight oil, here's your excuse to shut off the lights: Getting 7-8 hours of sleep every night is essential for weight loss. Don't skip breakfast : Studies have shown individuals who skip breakfast tend to over-consume at lunchtime or later in the day; offsetting all the calories they saved by skipping breakfast. Dig into carbohydrates : We'd all be better off skimping on the sweets, processed foods and refined flours that make up so many snack foods. Leave those on the grocery shelf! But there's no reason to give up all carbohydrates, especially the whole sources you'll get in healthful fruits, vegetables, beans, legumes, whole grains are dairy products. Go out to eat : When restaurants are creating healthier, lighter fare than ever before, and sharing those nutrition facts on menu boards and their websites. There are loads of ways to enjoy eating out without blowing your diet. Weight loss suggestions: A weight loss program is all about common sense and a healthy balanced diet. You should lose weight sensibly and keep it off by changing how you think about your diet and health. As a little bit of extra motivation here are 10 top tips to help you reach your goal. Eat slowly : Research has shown that people who are overweight tend to bolt their food. Savor and enjoy what you eat and take time to chew your food. Macrobiotic practitioners advise chewing each mouthful 30 times as this allows the enzymes in the saliva to start the digestive process. Stop eating before you feel full : Remember, it takes approximately 20 minutes for the stomach to tell the brain that it is full! Never skip meals : When losing weight, it is important to maintain an even blood sugar level to prevent hunger. If you skip a meal you are more likely to give in to a craving. Only weigh yourself weekly : Try not to become a slave to the scale, remember weight loss is a long process and your weekly weigh-in will give you a good overall idea of your progress. If you weigh yourself too often you may become disheartened if you don’t drop pounds as quickly as you would like. Use a smaller plate : The fashion these days, particularly in restaurants is to serve food on a huge white plate. While this may look pretty it is bad for dieters as psychologically you won't feel as if you have eaten enough. At home serve your food on a small plate for a simple way to make you feel fuller. Reduce your alcohol intake : Alcohol is a source of empty calories and cutting down is an excellent way of increasing weight loss Eat high fiber foods : High fiber foods are the dieters' friends as complex carbohydrates release energy slowly and keep you full for longer. Porridge is an excellent breakfast for this reason and if you do have to have a muffin choose a low fat bran muffin for extra energy. Keep hydrated : If possible drink about six to eight glasses of water, or other fluids per day. Water is essential for the healthy functioning of the body and often we can mistake thirst for hunger. Water will also make you feel fuller, if you have a mid-afternoon craving try drinking a big glass of water and see if you are still hungry ten minutes later. Avoid temptation : When shopping try not to buy snacks and sweets for other members of the family, you will be doing them a favor if you stock up on fruit, nuts and seeds instead. Unsuitable food can be stored in a box at the back of a cupboard as out of sight is, hopefully, out of mind. Exercise : Weight loss occurs when more calories are expended than ingested and the most effective way of maximizing your weight loss program is by incorporating regular exercise into your routine.