Slimming for Healthy Weight Sustenance

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Slimming helps you tone up your body and maintain a steady weight. For people who gain weight easily, following any slimming regimen enhances health benefits and reduces the risk of obesity related diseases. Slimming also makes you more presentable and self-confident.

Precautions to be taken while starting a Diet

Slimming is a suitably planned course of dietetic treatment, in conjunction with appropriate exercise. This is the only scientific way of dealing with obesity. The chief consideration in this treatment should be:

• A balanced selection of foods which provide maximum essential nutrients with the least number of calories

• Taking a low-calorie well balanced diet of three basic food groups, namely seeds, nuts and grains, vegetables and fruits, with emphasis on raw fruits, vegetables and fresh juices

• Avoiding high-fat foods, foods high in carbohydrates, beverages such as cold drinks and alcoholic drinks

• Consuming citrus fruits and vegetables, and drink skimmed milk, buttermilk, barley water, fruit juices, green steamed vegetables and raw salads

• Drinking six to eight glasses of water every day but never with meals

• Meals should be taken at fixed hours and snacking on high-fat foods must be regulated

• Salt should be restricted in the diet as excessive intake produces water retention

• Chew your food to a pulp

• Never eat until hungry

Slimming Tips

Successful slimming is more likely to be achieved by making subtle changes in one’s eating habits and lifestyle – changes that one can certainly live with and also come to enjoy. In order to achieve and sustain a perfect or near-perfect shape, one must:

• Eat slowly and you are bound to eat less. In addition, sip water with your meals and take smaller bites.

• Don’t ban any foods from your slimming plan – especially things you like. Enjoy a small portion from time to time.

• Visualize how you’re going to look once you have achieved your slimming goal.

• Never give up on a goal simply because it is going to take time to get there.

• Keep a food diary preferably with a calorie counter so that you can keep a check on your diet.

• Don’t go shopping when you’re hungry because if you buy some eatables, you are most likely to end up eating it.

• Be nice to yourself if you have a bad day. Congratulate yourself on how many good days you’ve had and realise that one bad day isn’t going to spoil it all.

• Get some exercise and make exercise a part of your daily routine – even 20-30 minutes of exercise will pay dividends. Add two weekly sessions of resistance training which will help burn more calories even while asleep.

• Reward yourself with a treat for each pound and stone lost. New clothes make a great incentive when you’re slimming.

Control on Food

The body is in a continual state of hunger, which is intermittently relieved by eating. This perpetual drive to eat is periodically suppressed by inhibitory impulses generated by such things as the presence of food in the gastrointestinal tract, the flow of nutrients into the blood and other factors. Once the “satiety factor” has dissipated the desire to eat returns.

The chemical component of food is one of the factors that determine how it ranks on the satiety index. The more fiber, protein and water a food contains, the longer it will satisfy.

Extremely low-fat, high-carb meals do not keep hunger at bay because they are not based on slowly-digested carbs and probably don’t contain enough protein.

To be able to really succeed and keep a strict control on food, you need to chalk out a diet plan and then stay committed to your goals. In addition, serious control on food can come from:

• Making healthy lifestyle changes

• Helping yourself to very small portions

• Talking about other things so that your concentration from food is shifted

• Saying no often enough because your health depends on it

• Taking a walk after meals. Heavy meals take away the joy from walking.

Proper exercise to lose weight

Proper exercise like running, jogging, cycling, yoga, weight training and swimming does not just burn calories but does much more – it helps increase our metabolic rate so we burn calories faster. In addition, studies show that even a few hours after exercise, we continue to burn calories at a faster rate.

Proper exercise helps prevent the body from moving towards starvation. Exercise actually helps gain muscle mass. Any proper exercise, even on a calorie cut, will generally result in a gain of a few pounds of lean tissue even as body fat is lost. Lean tissue is needed to help metabolize fat. The combination of exercise and moderate calorie reduction is best for minimizing lean tissue loss during weight loss.

Regular exercise has a positive effect on body chemistry. Studies show that people who participate in endurance-exercise for several months develop an increased amount of fat-burning enzymes. In addition, exercise helps the body’s cells to better utilize insulin, thereby reducing the need for more insulin.

Regular physical exercise helps offset the declining metabolic rate normally associated with aging. People who exercise regularly have a greater bone density than those who do not exercise. To be most helpful, regular exercise should be started early in life to help maintain bone density.

Proper exercise performed regularly improves fitness, strengthens the cardiovascular system and muscles, prevents sore muscles, increases body flexibility, improve s heart function and help gain muscle strength.

densepense
http://www.articlesbase.com/medicine-articles/slimming-for-healthy-weight-sustenance-671894.html

Weight Loss the Healthy Way

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Healthy weight loss is not some magical, mysterious plan that is available to a certain few.  Many of us know that weight loss is a process which requires a lot of work and discipline and you need to be really serious about getting it done, still it seem to be the major focus of the many people nowadays.  Weight loss is also challenging but is not impossible at all, and little encouragement and motivation can do wonders.  But remember that maintaining weight loss is much harder than losing weight because your body has made metabolic adjustments and all the brain does is think about food. There has to be change in this area too, but if you stick to your plan, old habits will be replaced with new ones and the body and its chemistry will follow suit.

Exercise

Exercise is one of the best things you can do for weight loss, keeping in mind that exercise program must be suitable to one’s body, as others are not able to exercise as rigorously as others can.  Exercise alone, without concomitant dietary caloric restriction and behavior modification, tends to produce only modest weight loss of 3-5 lbs.  But as we know, it’s never bad or too late to exercise, and it plays a more vital function than to just help you achieve “Weight Loss”.

Health

People lose weight because they want to feel healthier, look better or have more energy.  A description of a healthy person is the one who eat right type and right quantity of food and who consumes it too with physical activity.  Sound easy… but the habits we have developed and the incorrect emphasis on career over health in the modern world produce opposite and negative results. But this a battle of willpower and in fact, losing even 5 to 10 percent of your weight can help greatly improve your health and from there it is much easier to continue.  Whatever your goals, successful weight loss and healthy weight management CAN be yours.  However, you have to bear in mind that you cannot lose too much otherwise you are just trying to risk your own health and even life in some cases.

Healthy eating is not the same as weight-loss eating: “Weight loss is about being calorie and portion conscious.

Foods

Foods such as fruits and vegetables have low “energy density”.  Recognize what is causing the weight gain: usually overeating or eating a poor combination of foods.  Eating out too much: If your busy schedule or desire for convenience has you eating out most of the time, you have very little control over the foods you consume.  My advice is to eat lots of proper meals and healthy foods and exercise: then you’ll feel good and look good.  Prof Ben Fletcher and Dr Karen Pine say that dieting leads women into a vicious circle of negative emotions which provokes cravings for the very foods they are trying to avoid, with chocolate one of the most powerful. 

Weight maintenance is much like weight loss, because the principles are the same: Eat healthy foods, control your portion sizes and exercise regularly.   Self-prepared foods emphasizing fruits, vegetables, grains and low-fat proteins accompanied by guidelines governing selection and preparation analysis of food labeling, has to become your daily routine.  Keep away from fried foods especially deep-fried as this contains a great amount of fat.  While most diets focus on foods you shouldn’t eat, those that emphasize adding low-calorie foods, like fruits and vegetables, can promote healthy weight loss.

Programs

There are so many weight loss programs now available that one has so many choices that it can be difficult to decide which one will actually work.  Good weight loss programs allow one to shed excess weight safely and healthily over a long period of time.  Weight loss programs are also offered by various fitness companies which also provide the health fitness diets and the workout for a limited period of time.  Prescription weight loss drugs are intended for individuals with medically significant weight problems, and are intended to be used in conjunction with dietary, behavioral, and exercise programs.  Each and everyone’s body metabolism reacts differently to different fast weight loss programs and plans.  Lifestyle changes including exercise programs, such as walking, tai chi, aqua aerobics and circuit training, coupled with behavior modification, can help with weigh management.

Success

While there are no hard-and-fast rules that work for everyone, there are ways to maximize your success.  A strategy for success begins with getting realistic: “Cause number-one for failure is setting too unrealistic of goals, losing too much too fast.  While trimming that waistline may seem a solo job, the truth is that friends can have an enormous influence on the success or failure of attempt at weight loss.  To be successful it seems that you need a good program, supporting friends and have to know what the latest research studies have uncovered and be able to apply this information to your daily routine.

Kevin White
http://www.articlesbase.com/weight-loss-articles/weight-loss-the-healthy-way-708237.html