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Weight Loss

When losing weight, it is not important to achieve a desired weight like the whistle-bait figures of celebrities. The important thing is to stay healthy (and not skinny) by reducing fat or cholesterol in your body.

Basically, we can lose weight by eating a heavy breakfast (because this is the time where metabolism is quick for day people), eating a balanced diet, avoiding junk food, keeping ourselves busy, and regular exercise. Associating losing weight to its consequences, i.e., you’ll feel good after all your efforts are very reinforcing.

Gradual weight loss is healthier than rapid loss. A rapid weight loss may already indicate emotional disturbance, anorexia or physical ailment.

For this reason, allow enough time to diet. Don’t expect dieting to be easy. There will hungry days while you are adjusting to smaller amounts of food allowed on your diet.

Nevertheless, the suggestions written here are for gradual weight loss following certain psychological principles:

  1. Pick a good diet plan. Make sure you select one that is only well-balanced, but include food you like. There’s no need to eliminate high-caloried favorites if you know how to fit them in.
  2. Eat at regular times (breakfast, lunch and dinner) and eat slowly. Oftentimes, it is advised that you eat in the company of people you’re most comfortable with because that would enable you to enjoy your meal bit by bit. A stimulating atmosphere will distract you from eating hurriedly. Eating slowly helps you get the most pleasure from the smallest amount of food, helps you fool yourself into thinking you’re eating more than you actually are, and gives your body time to give you feedback on when you’ve had enough.
  3. Eat in the company of other people who are moderate eaters themselves. You’ll be inclined to eat more moderately when other people are witnesses to what you eat. Also, you’ll be able to guide your intake by theirs.
  4. Don’t skip meals. When you miss meals, you deprive yourself o the essential building blocks you need to function at your best. Too little or just one nutrient amplifies the stress you feel by straining the processes in your body that depend on that nutrient. For example, if you deprive your body even slightly of iron, you may become irritable and tired because an iron deficiency decreases the amount of oxygen going to your tissues and brain.
  5. Keep yourself busy with a hobby or work. Food becomes irresistible to people who are unproductive because they see eating as a way to keep themselves busy. As observed, people who are busy with a hobby or occupation tend to eat less because their minds are distracted. At the same time, learn how to relax. Since stress causes many people to overeat, it’s important to ease your anxieties when you’re trying to lose weight. Meditation is a great way to calm down and -lax the mind, as are calorie-burners such as yoga and walking.
  6. Allow for some variety in your diet – but not too much. If you deprive yourself of all the foods you love, you’ll binge when you get the chance. It’s better, therefore, to incorporate a small serving of cake or ice-cream or some other high-calorie treat into your menu instead of avoiding it completely. However, since people (and animals) eat more when faced with a large variety, limit your meals to a few basic dishes instead of a wide choice.
  7. Avoid fatty and rich-tasting foods. Foods that look, smell, and taste sweet, rich, or fatty – even when they’re not – seem to stimulate the appetite. When you go out to eat, try Vietnamese food.
  8. Use small serving plates and glasses. Food heaped on a small plate looks like more than the same amount on a large plate. Take advantage of this visual illusion to fool yourself into eating less.
  9. Incorporate exercise into your daily schedule. Aside from direct expenditure of energy in the same activity itself, exercise increases perceived energy levels, builds muscle mass and seems to reduce appetite. For busy people who have no time to exercise or too lazy to exercise, you can exercise by taking the stairs instead of the elevators when going to work. Once you start with your first few steps on the stairways, there’s no stopping you to continue in order to reach your destination. For people who stay home, I can suggest that you take your everyday walk, mop or sweep the floor, do the laundry or clean bathroom. Don’t do the same thing, day in and day out. Repetition gets boring fast. So shake up your routine by varying your activities, which is known as cross-training. For example, you can play tennis, bicycle, do household chores or do aerobics alternately. The most effective exercise schedules include sessions of at least 20 minutes each, three times a week, of activities that are strenuous enough to expend 300 calories per session or to raise the heart rate to 60 to 70 percent of its maximum.
  10. Get eight hourís sleep. You will forget eating your midnight snack if you sleep on time and in addition, you will have more will power if you are well rested.
  11. Have Patience. Dieting is not easy so donít throw in the towel just because you havenít lost 10 pounds in two weeks. Give your new diet and exercise regiment time to kick in, set realistic weight-loss goals (no more than two pounds a week), and savor the benefits of living a healthier lifestyle Ė more energy, deeper sleep, and clearer skin.

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