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The purpose of our blog is to share what we have learned about nutrition, weight loss, fitness, and health, in order to help you find ways to feel better and live longer. It is amazing how much our diet and lifestyle affect our health and well-being.

Did you know that you can reduce your risk and even prevent many diseases and health conditions simply by making some changes to your diet? Check back often for valuable tips and information.


HOW TO LOSE WEIGHT & KEEP IT OFF:

For the first time in my life I have found weight loss success. During my adult life I have tried dozens and dozens of so-called "diets" and none of them worked over the long-haul. Oh, I was able to lose weight with some of them, but once I went off of the "diet" I quickly gained back all of my weight (plus some).

I have finally learned that losing weight has to be a lifestyle change, not a temporary fix. Crash diets and all the other crazy diets will not only cause you to fail, they are harmful to your health. To lose weight and keep it off you must NOT go on a "diet." What? Why? Because we all consider a "diet" a temporary thing. For example, how many times have you said, "Oh, I will go on this low-fat diet until I lose 20 pounds." Okay, what happens after you lose the 20 pounds? Or you simply give up? You go back to your old habits and gain that 20 pounds back.

The only way you will ever be successful at losing weight, with the added benefit of improving your health, is to make healthy changes that you can live with for the rest of your life. Period. Not for a week, a month or 3 months, but for life. For me, my initial goal was to lower my cholesterol level. I had to have a blood test for my insurance coverage and my cholesterol level had to be lower than the previous year's levels or I would have to pay a much higher premium. Well, that was a pretty good incentive for me make some positive changes.

I sat down and figured out what I needed to do. I knew I had to change the way I ate and I knew I had to exercise in some form or other every day. So, I made a list and I stuck to it. It was difficult at first. To make matters worse, I am a compulsive eater. However, as the days went by, it became much easier because my body stopped craving sweets and processed foods. For the first time in my life, I was never tempted to binge because I never felt deprived.

Use the list below and make whatever changes you need to make in order for it to work for you. FYI, my cholesterol level dropped 65 points after 7 weeks, and my triglycerides dropped 70 points!
Another benefit that I hadn't planned on was that after being an insomniac since my teen-age years, I now sleep like a baby every night!

MY LIST FOR WEIGHT LOSS SUCESS:

1. Avoid "white" Foods & Processed Foods.
These foods have no nutritional value and are "empty" calories. Sweets, anything made with white flour,and anything that comes in a package with a long list of ingredients.
Always read the food labels. Stay away from those long lists of ingredients. The longer the list, the more chemicals and additives are present. These are extremely toxic to your body.


2. Drink Lots of
Water. Water keeps your body's organs hydrated and flushes out unhealthy toxins. It helps to fill you up and reduces your urge to over-eat.


3. Eat a Healthy Breakfast.
Instead of coffee and donuts, try fruit, yogurt, grains like oatmeal or whole grain toast, and lean protein. NEVER skip breakfast. By eating a large, healthy meal when you get up in the morning, your metabolism will "rev up" and you will not be hungry by mid-morning. If you skip breakfast, your
body will go into starvation mode and store calories in your body as FAT, yes FAT! So do yourself a big favor and eat breakfast.


4. Reduce Your Stress Level.
So many of us live with too much
stress. Stress lowers your immune system, making it easier to get sick. It also makes us lethargic, tired, and depressed. There are a lot of simple things you can do and a lot of ways to feel better about yourself and your life. Take a long, hot bath, read a book, listen to music, get a massage. Do something nice for yourself. Giving yourself something to look forward to is a tremendous mental incentive.


5. Move!
Oh my gosh! There are so many ways to incorporate movement into your day, even at work. Take the stairs instead of the elevator. Get up every hour and walk around your floor, your hallway or your desk. Park your car in the farthest space from where you need to be. Walk or bike to work. Skate, dance, golf, jump rope, clean house, play tag. The best exercise you can do is to walk. Try to take a walk every day! The more you move, the more your metabolism will be your friend. (I walk 3 miles every day whether it is raining, snowing or freezing.)


Effective Weight Loss Techniques


Other than physical appearance weight affects a person in many ways including the overall quality of life, self-esteem, depression, health risks, and physical limitations. There are a lot of positive changes once a person experience weight loss.  It is for this reason that many people are searching for effective weight loss techniques.

 The following tips can help you lose weight:

1)  You must incorporate an all-encompassing program. Weight loss isn't just about dieting. It consists of mindset, exercise, and good nutrition.  Begin by learning what foods are nutritious for you that you can eat without feeling too deprived.  Incorporate an exercise plan that allows at least fifteen minutes a day like brisk walking, running, swimming, skating, or dancing.

2)  Set realistic approaches. The ability to focus and have the proper mindset enables you to lose weight consistently. With discipline and a proper mind set, a dieter will not get discouraged, lose focus and drift away from the plan. 


3)  Listen as the body speaks.  Each and everyone's metabolism reacts differently to different weight loss programs.  Try substituting one program for another to compensate for the body's reaction. Your exercise program must be suitable to your body, as some are not able to exercise as rigorously as others.  Walking has been proven to be the best exercise, so if that is all you can do, don’t worry about it.  

4)  Eat more fiber because it makes a person feel full sooner and stays in the tummy longer, slowing down the rate of digestion.  A single serving of whole grain bread moves fat through the digestive system faster.  Grains turn into blood sugar that spikes the body's insulin level making the body more energized. Eating fiber also reduces the risk for colon cancer.

5)  Keep away from fried foods especially deep-fried as this contains a great amount of fat.  Healthy options are roasting, grilling, baking and broiling.

6)  Drink lots of water.  Drinking at least six to eight glasses of water a day keeps the body hydrated.  Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.
Discipline and consistency are your best tools to effective and successful weight loss. The reason most people fail at weight loss is because they cut back too drastically or limit their food choices too much leading to a feeling of deprivation. This, in turn, results in a return to old, bad habits, discouragement and weight gain. 

2 comments:

  1. The most important thing to remember is not to feel defeated, you need to continue exercising even if you are not able to accomplish as much as you hoped right away. You will eventually get there; you’ll start to feel healthier, and have a sense of pride in your commitment to your health.







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