Weight Loss Tips
The way things are right now, anyone with excess weight knows how bad they feel when they are either at the beach or just walking along the streets. With TV, internet and radio ads, we are being constantly reminded of why we should lose weight. Therefore, it is normal that anyone slightly overweight tends to feel insecure and unattractive. If you look around you, every model in the ads you frequently see tells you that an excess of weight isn’t necessary. Besides, gaining weight isn’t exactly in vogue anymore as even doctors keep recommending a slimmer body or at the worst, a decrease in bodily fat.
While no one is required to lose all their body fat as in Bruce Lee the late Kung fu legend, it is necessary to lose weight so as to have and sustain a healthier body. Weight loss these days seem like a hard thing to do and the array of products, weight loss supplements and weight loss methods leaves a lot of people confused. This article will help establish the basic things you need to do to lose some weight. After that, you can then go ahead to taking any other supplements or adopt some methods.
1. Eat less Junk Food
More often than not, eating less fatty foods will drastically cut down the amount of fat in your body. Therefore, if you want to really start losing weight, a drastic cut down in the amount of junks you eat will be the right step in the right direction. Junk foods tend to contain a lot of fat which have very high calorific content. Instead, substitute your foods with more fiber based fruits. Instead of grabbing a sandwich or a hot dog as snacks, do yourself a favor and snack on an apple instead. This will help you cut down on the amount of fat stored in the body.
2. Exercise more
Just a simple question: When was the last time you really had a long vigorous walk? If you are fat, I am sure you would have lost a feel of what this is. A long vigorous walk is often that starting point to fat loss asides cutting down on junk foods or high calorie content foods. Exercise more; if you can start running. But if you are in mid-forties, you might have to consult with your doctor before embarking on such physical fitness regimens. Start gradually if it’s been a long while and watch your fat go down in a matter of weeks.
3. Cut down on the carbs
While carbs are not as bad junks, some of them have high calorific values. These carbohydrates when eaten in large quantities clog your arteries and veins with fat while adding fat to your body particularly around the middle region. Instead of taking in foods high in carbohydrate reduce your intake of carbohydrates and substitute with proteins. This will surely put you on the right path to weight loss as proteins are not fatty in nature.
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Categories: Weightloss Tags: Loss, Tips, Weight
Acai and Weight Loss
You may have heard about the power of acai berries and the effects they can have on weight loss. But is it for real or is it just hype? Discover the truth on it and why acai can help with your weight loss efforts.
So what are acai berries (pronounced a-sigh-EE) and where do they come from? They are a small purple/black berry that originated in the Amazon rainforest and are now harvested in Brazil. They fall into the ‘Super Food’ category, a food that produces an abundance of energy and health benefits. These benefits can be gained from the consumption of the acai berry itself or acai berry extract.
These small powerhouses contain a very powerful antioxidant, which is believed to help prolong life and keep blood pressure under control as well as producing many other health benefits. Studies have shown them to contain up to 33 times the antioxidant properties as red wine grapes.
Acai has two essential fatty acids known as omega 6 (linoleic acid) and omega 9 (oleic acid). Research shows that both omega 6 and omega 9 fatty acids help maintain HDL cholesterol levels. Besides the health benefits, what about weight loss? It can help to boost stamina and energy levels, which are both needed during exercise to assist in a weight loss program. They also contain high levels of fiber, which helps with digestion and cleansing of the digestive tract. Most people do not take in enough fiber. Especially during periods of dieting to lose weight, this extra fiber becomes extremely important.
The lack of fiber can cause bloating and undigested food to become lodged in the small intestines. The fiber in acai berries can help to cleanse the extra stuck food out of the digestive system thus causing a more efficiently operating digestive tract and weight loss. Just think if there was 5-10 pounds of undigested food stuck in your small intestines and you cleaned this out, you would be 5-10 pounds lighter. This may happen in the first few days of consuming acai and your weight loss efforts could be jump-started.
Acai can be found in different forms such as berries, pills, capsules, liquid and powdered forms. What are the possible side effects or precautions when using acai? It is always best to check with your doctor before undertaking any weight loss program or taking any kind of herb or supplement especially if you are taking medications.
If you are currently taking monamine oxidase inhibitors (MAOI) or angiotensis converting enzyme (ACE) inhibitors, you may not be able to take an acai product. If you have phenylketonuria (PKU), high blood pressure, thyroid disease/Graves’s disease, schizophrenia or bipolar disorder, you should consult with your doctor before taking it. Women who are pregnant or nursing should check with their physician first.
It is well worth looking into adding acai into your weight loss regimen.
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Categories: Weightloss Tags: Acai, Loss, Weight
Monitoring Weight Loss
Quite often, after putting in laborious weeks in the gym to try and lose some weight, we are disappointed by the numbers staring back at us from the scale. WHY can I not lose weight after all of this? If this sounds a little too familiar to you then don’t worry; it’s probably just a simple case of not using all the right tools to track your progress.
Different weight-loss goals also have different needs. And even these come into play when you are trying to track your progress. For instance, if you are trying to perfect your hour-glass figure without really losing much weight, neither scales nor body fat percentage will be able to help you out. It thus becomes very important to use multiple methods to track your progress through your routine.
Measurements
Many people often forget the basics and some underestimate their effectiveness. Get the measuring tape, dust it off and put it to good use. Measure not only your target areas, but everything that you can. For instance, measure the bust (around the fullest part), chest (right under the bust), waist, hips, upper arms, thighs, calves and forearms. Remember that as much as we might be trying to work out a specific part of a body, other parts get affected too. So this way, you will soon realize which parts of your body are responding to your efforts and to what extent.
Body Fat
The entire story is not told by the scales alone. Some people have heavier bones, some are built broader while some might actually have more lean tissue than normal. Measuring your body fat percentage gives you a fairly accurate view of how much of your body is really made up of non-essential fats- those that need to be targeted. With a simple set of body fat calipers, one can easily measure and calculate the body fat percentage.
Scales
Though scales are not the most reliable indicators, they have their benefits. Scales are the easiest available equipment that we can measure our bodies with. And when combined with the body fat percentage, give us a number that we can work better with. Simply multiply your weight (e.g. 150 pounds) with the non-essential fat percentage (e.g. 20%) to understand how much weight you need to lose (150 x 20% = 30 pounds).
Waist to Hip Ratio
With specific goals, arise specific measurement needs. In case you want to improve your hips, you might be better served with this method. It is very simple to do at home and all it needs is a measurement tape and a calculator.
Procedure:
Measure the waist at the narrowest point and the hip at the widest point, both in inches or centimeters.
Divide the waist measurement by that of the hip.
According to the National Institute of Diabetes, Digestive and Kidney Diseases (NIDDK), a ratio greater than 0.8 for women and greater than 1.0 for men puts them at an increased health risk due to their fat distribution.
Clothes
We all have that pair of jeans that fit us two months ago and don’t anymore, or the sleeves of the top that fit too tight now. These and other clothes can be very strong indicators of our progress. Remember how certain pieces of clothing fit you and you won’t need anything else to tell you that you’re on the way to that bikini body.
Photographs
Snap a picture of yourself every week in a specific pose and compare these snaps over a period of time. And soon your camera will become a better friend than your mirror.
Additional Tips
Perform these measurements in the nude or with minimal clothing on.
Perform the checks at the same time of the day (ideally first thing in the morning) to avoid errors.
For females, keep in mind the extra water your body retains during your periods.
Keep a tabulated record of all your readings.
Do not check your progress daily. Do it every week or even every month. The body does not respond as fast as we might want it to.
Hannah Wright
For more information on how to lose weight visit http://loseweightmystyle.com
Categories: Weightloss Tags: Loss, Monitoring, Weight
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