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Lose Weight Safely
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 More and more people are asking how to lose weight fast, they should also be thinking about how to lose weight safely! In fact, well over 100 million Americans were overweight or obese at the turn of the millennium. Obesity is therefore an increasingly serious problem that is predicted to reach epidemic levels within the next two decades.

One way to prevent this scenario is to make people aware of the risks of being overweight or obese. Governments tend to hope that by promoting awareness of the health threats that obesity poses it may help to counter the problem.

Indeed those extra pounds you may be carrying can increase your risk of suffering major health problems such as:
-- Cardio-vascular illness potentially leading to heart attack or stroke
-- Diabetes
-- Cancers of many kinds -- Arthritis
-- Hypertension (blood pressure problems)
Losing weight can help bring these diseases under control and even prevent them.

Many quick weight loss methods have become popular in recent years but none really have lasting, positive effects and some may even be potentially hazardous to health, or make an obesity problem worse. More often than not, dieting methods which involve diet-drinks, diet-foods, supplement or pills, just do not work long-term. Indeed, it stands to reason that anything that can result in quick weight loss, when you stop doing it will simply let the weight come back on again -- and usually plus some!

It is far better to choose a healthy weight loss program, which will provide steady effective fat reduction that stays off long-term. It may seem less enticing to have to lose weight over a year instead of a few weeks, but the real gains in terms of permanent results are worth it. Importantly you have to know what is realistic, and set realistic weight loss goals, only in this way will you achieve the results that with lasting positive impact on your health and life.

Here are a few tips on how you can lose those unwanted pounds the healthy way:

FIRST: Do not starve your self.
In fact the key to a healthier way of losing weight is: "Do not diet".
It may seem like you are losing those unwanted flab on your belly and thighs by eating little or no food, or at least consuming very low calorie intake. But these results will not last when you (necessarily) get fed up, or hit a target, and start to eat 'normally' again. It can behow-can-i-lose-weight-quickly-and-safelycounter-productive because your body naturally goes into a 'starvation' mode, which can mean that metabolic changes actually result in less effective weight loss. 

In fact very low calorie diets can lead to you losing lean muscle mass (which is important to preserve) and when you increase your intake new fat (rather than muscle) will be laid down so overall you will be worse off.

SECOND: Ensure you always have a proper breakfast.
Didn't Mum always tell you that breakfast is the most important meal of the day? In many respects she was correct! After a nights rest the body does need an 'injection' of sufficient nutrition so that you begin to function efficiently through the day.

A good breakfast also kick-starts your metabolism, which as mentioned, needs to be 'burning' effectively to help you lose weight. If you do not eat that 'fast' breaking meal you could actually reduce your metabolic efficiency and...you got it...put weight on when you DO eat!

THIRD: Forget the old 'three meals a day' regime.
It is not reckoned that up to five or even six smaller snack-size meals per day is better than three heavier meals. In fact consuming a large meal composed of a mixture of protein, fats and carb sources is incredibly 'testing' for the body. It is both tiring, and aging (in fact digestion is one of the most aging processes that our bodies undertake). Eating more frequently smaller servings can also reduce the likelihood of over-eating. Regular intakes of smaller amounts throughout the day will also boost your metabolism and make your body 'burn' calories more efficiently.

FOURTH: Set yourself a weight loss goal.
This means being realistic. Hoping to shed 40 pounds before your vacation in a fortnight’s time is simply not likely to happen (if it did it would probably be at considerable health risk). For a slim, svelte summer figure you should be planning to lose weight over months rather than weeks, and consider than a goal of losing more than 1 to 3 pounds a week is neither realistic, nor healthy.

This means that a goals of about 8 pounds loss per month should be achievable if you choose a sensible and proven diet program that you feel happy you can stick to. If the diet program you choose is too much of a challenge for you personally, you will not find it easy just to continue when life’s little problems rear their ugly heads!

FIFTH: Keep well hydrated!
In other words consume plenty of clean water from a reliable source. There are statistics that suggest that there are now too many toxic residues -- or additives -- (such as chlorine and fluoride) in many tap-water supplies to make substantial consumption of this type of water a good thing.

It is suggested that you should choose to drink good quality bottled water from a trusted source. The naturally occurring minerals in quality, natural, mountain waters are good for most people, and being a mountain source less likely to suffer from nitrate based agricultural contamination.

A sufficient intake of water, of between 1 and 3 liters a day will also help to make your metabolic processes more efficient when it comes to burning fat. The water will also and keep your cells hydrated and healthy making skin look fresher and more youthful as well as washing away impurities and toxins.

A glass of water whenever you are suffering what you think is a 'hunger pang' can also work wonders. Research has shown that we often mis-interpret 'thirst' as 'hunger' and so, if we address the thirst, the 'hunger that never was' subsides.

how-can-i-lose-weight-quickly-and-safely1SIXTH: Cut back as much as possible on the "sweet, white death"! (sugar!!)
We have simply become sugar addicts thanks largely to Victorian predilections that led to sugar (especially white sugar) being seen as a luxury and a treat.

The body simply does not need 'sugar' per se. In fact sugar is nothing but pure, simple carbohydrate (and nothing else of a nutritional value!) in its most 'energy available' form. If we consume sugar and do not burn the energy quickly it is then stored as 'fat'!

Meals should include more complex carbs such as those found in vegetables, and rice (bread and pasta also include usually white wheat flour based carbohydrate, which is little better than sugar, so should be kept to a minimum) these could be accompanied by modest portions of lean meats (if you eat meat!) or other protein rich-foods. Some experts suggest that green veggies in particular should form a major part of the diet. These 'green' foods not only provide many vitamins and some minerals, they are also positive for the body's healthy alkaline balance, as well as supporting the manufacture of blood cells and strong bones.

Note that fruits are by-and-large good for you, but they are usually rich in natural sugars so it is sensible not to over indulge in sweet fruits.

Sweets, sodas and pastries should be once-in-a-while indulgences if consumed at all. Sadly these items have 'perversely' acquired the status of 'treat foods', and often become 'treats' we indulge in daily. A BIG culprit along with 'fast food' and unhealthy eating patterns, that have led to today's obesity crisis In many respects you need to develop a 'new mindset' that appreciates good fresh vegetables and freshly prepared foods as 'real treats' and those 'sugar laden baddies' as mere health impairing indulgences!

SEVENTH: Naturally, moderate your fat intake.
But realize that fat intake is, in fact, not the main culprit when it comes to making you overweight. You need a certain amount of healthy fat both in your diet and on your body!.

There are such a things as healthy fats. Olive oil is probably the most well documented 'good fat' although the rarer to find, and dearer to buy, 'coconut oil' is also an excellent fat that (when of the highest virgin grade) has almost limitless shelf-life!

Fish oils are also recognized as being key to good health, and possibly good 'brain health' in particular. Tuna, salmon and mackerel all have omega-3 fats, which is good for both the heart and brain. Sadly, many oily fish are also prone to 'heavy metal contamination' which means that tuna consumption should be kept to no more than about a portion a week. Shark, swordfish and other bigger, oily predators can be the worst contaminated and should only be eaten occasionally these days.

Possibly the best, and often overlooked, source of good fish oils, that is also a fish too low down the food-chain to suffer unduly high contamination, are sardines!

EIGHTH: Shake a leg!
You knew it had to come! But along with health eating, and somewhat reduced calories the single biggest factor that will propel you towards your weight loss goals is EXERCISE!

Reduce the use of the car for short journeys (this will help save the planet, and save you money on gas, too!). Use the stairs and not the lift when possible. Find ways of integrating calorie-burning activity into everything you so every day. Join a gym, get together with friends for a regular jog (support and friendship during exercise is invaluable).

This is an important tip for various reasons as weight loss comes down to a simple matter of burning more calories than we consume. So any increase in vigorous enough activity above and beyond the norm will result in calorie use, and potential weight loss! Exercise stimulates the metabolism and keeps 'the engine' ticking over more efficiently...so stop putting it off! Once you start it soon becomes second nature, and provides so many additional health benefits too!

AND FINALLY: Remember, it does not matter how much weight you plan (or need) to lose. What is important is that you set realistic goals for yourself.
Recall, also, that healthy weight loss is likely to be around 2 pounds a week. Don't panic if you seem to get 'stuck' on one of the likely 'plateaus' after a while. A simple change of exercise `type', or a rethink about meals can kick-start things again and get that steady, sure, long-term weight loss back into gear!


Eat healthy, drink plenty of water steadily through the day, get enough sleep and do enough exercise. You will soon be amazed at the rejuvenating and healthful effect your weight loss goals will provide for you!

healthy_body1

Disclaimer: This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regime, it is advisible to seek the advice of a licensed healthcare professional.

 

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