Exercise helps you lose weight in several ways. It raises your resting metabolic rate,
thus off setting the lowering effects of dieting and helping you burn more calories
even when at rest. Strength training is especially important here, because it
increases the amount of muscle you have. And your body burns more fat to meet
the metabolic needs of all that high-energy muscle.
The Right Carbohydrates
Try to consume complex carbohydrates over simple carbohydrates as they will
provide you with a longer sustained energy level. Also, try to watch for
carbohydrates with a low glycemic index level. Here are some carbohydrates with
fat boosting properties. Apples, bananas, beans, broccoli, cabbage, cauliflower,
celery, citrus fruits, air-popped popcorn.
Water
Drink two quarts of water each day. This helps control your appetite. Sometimes a
feeling of hunger is actually thirst. Additionally, water is necessary to carry away
the breakdown by products of fat. How important is it to drink water?
Water regulates body temperature and is critical to athletic performance and it's
great for your skin too. Water makes up 55 to 60 percent of our weight.
Experts suggest that you drink eight glasses of water each day because that should
more than make up for whatever you're likely to lose. There are plenty of reasonsto drink as much water as you can: water flushes toxins out of your body, it helps
speed the passage of fiber rich foods through your system, and it can even help us
stay thin.
Many experts say that drinking a large glass of water whenever you're craving a
snack will curb your craving and save your body from unwanted calories and fat. So
drinking plenty of water helps your body function at its best and lets you get
maximum results from eating right and exercising regularly. Drink plenty of water,
especially cold water (i.e., with ice or from the refrigerator).
The body cannot use the water until it is warmed up to your body temperature. The
colder the water, the more energy the body must use to warm the water, thus
burning more calories.
Chromium Picolinate
Chromium works with insulin in the metabolism of sugar and stabilizes blood
sugar levels; cleans the arteries by reducing Cholesterol & Triglyceride levels; helps
transport amino acids to where the body needs them; helps control the appetite;
medical research has shown that persons with low levels of Chromium in their
bodies are more susceptible to having cancer and heart problems and becoming
diabetic.
More Energy
There is an important relationship between nutrition and productivity. So many
more people could have more energy if they would simply follow a few guidelines
about what they eat. Here's a quick, five-part approach to eating that's bound to
make you feel more energetic.
First, eat a lot of high-fiber, complex carbohydrates, like whole grain breads and
cereals, and fruits and vegetables.
Second, get enough vitamins and minerals... check labels to see if the foods you
eat give you enough of what you need.
Third, avoid fat... it makes you feel sluggish.
Fourth, stay away from refined sugars, like the kind you find junk food and candy.
Fifth, make sure you eat at least every five hours because a constant stream of
food keeps your body energized. Remember to have a healthy snack in between
meals. One last thing, don't forget to exercise regularly.
Take Vitamin Supplements
There are some general rules about taking supplements. Since certain vitamins and
minerals, such as iron, may irritate your stomach, it's a good idea to take vitamins
and supplements after you eat. That way, food acts as a buffer between your
stomach and the supplements.
Taking vitamins and supplements after breakfast is also smart because they may
help your body fend off the stress that might hit you later in the day. The best
thing to do is set up a routine for yourself by taking vitamins at the same time each
day, preferably after a healthy breakfast. That way, you'll make it a habit that you
won't forget!
Appetite Suppressants
Try an herbal supplement to help curb your appetite and give you more energy.
Move Around
Increase the amount of your body movement. Get going. I don't mean kill yourself.
I mean if you walk to the mailbox, then walk a bit past it.
Walk With a Friend
Join a Walking Club or Start your own. This is a great way to enjoy exercising more
as well as getting a support group going.
Vitamin E
Recent major studies have found that taking one 400 I.U. supplement of vitamin E
a day can reduce the number of heart attacks by nearly 50% for both men and
women.
Vitamin E appears to work by neutralizing the oxidation of LDL cholesterol so that
it doesn't stick on the walls of the arteries, causing atherosclerosis.
Vitamin E supplements are inexpensive and have no known side effects. Vitamin E
works in addition to -- not instead of -- healthy lifestyle habits.
Imagery
Imagine yourself thin and beautiful, and to keep that image in the mind and recall
it once a day. Better still find a picture of yourself before you gained weight and
hang it on the fridge.
Don't Skip Breakfast
Your body sends out a signal that is starving which slows down your metabolism.
Increase Protein
Are you having enough protein in your main meal? Protein helps burn fat. If you are
having less than 30 grams of protein (not including your shakes) you are slowing
your progress.
Fiber
Be sure to take Chitosan or fiber tablets before your main meal. Naturally aids the
body in absorbing less fat, and creates a feeling of fullness while helping to keep
your system regular.
Fiber is excellent for weight loss and healthy too. Not only does it make you feel
full, it encourages bowel evacuation which cleans out your system. This works
hand-in-hand with all that water you will be drinking. And we have all read about
colon cancer. Fiber is linked with a reduced risk of colon cancer.
Lemon Juice
First thing every morning have two tablespoons of lemon juice in eight ounces of
water. The water can be cold or hot or anywhere in between. Of course, you
sweeten it with an artificial sweetener. Apparently, citrus is Mother Nature's diuretic, and when drinking so many fluids, it helps keep one from retaining them.
Something to Work For
I have one that works: Keep in mind, or even a picture of, a woman/man you would
love to ask out, yet don't have enough confidence because of the weight. Use your
social life as a 'goal'
Weight Lifting
Helps a lot in helping the body lose fat. It also tightens the muscles so you will
look and appear thinner. It is a known fact that lifting weights burns more calories
than aerobics. You will begin to enjoy it after a while, even though the idea is not
so enticing!
Tight Clothes
Wear "too tight" pants to the supermarket (even under a long tunic or jacket) to
politely remind you to stay away from the candy aisle. |
