Weight Loss the Effective, Healthy and Safe Way by S. Lee
The media bombards us with “quick and easy” ways to lose weight. The truth is losing weight is not quick and easy if a person wishes to do it in a healthy manner that will not cause long-term damage to their body. For example, the Brazilian Diet Pills that are popular via the internet have been found to contain substances such as amphetamines and tranquilizers. In fact, as reported on the Boston News Channel, some that have been tempted to try this method of losing weight have failed drug tests for employment as a result of the pills. Furthermore, some diet pills have been found to cause anxiety, insomnia, or even damage to the heart and/or lungs. According to Time Magazine, doctors from the Mayo Clinic have discovered heart damage as a result of diet pills prescribed to individuals by family physicians. Diet pills simply are not worth the risk. Fortunately, there are more effective and healthy ways to lose weight. Some of these will be highlighted in this article.
Eat Breakfast
The word breakfast says it all: break the fast. While we sleep, our metabolism slows down. It is important to start our day with a kick-start to our metabolism. With that stated, it is also important to note that a good night’s rest helps to maintain a healthy metabolism.
Limit Sodium Intake
Foods that are high in sodium are readily available today. However, a diet high in sodium is one to avoid when aspiring to lose weight. When our bodies have maximized the amount of sodium they can handle, the kidneys have to work extra hard to excrete the excess sodium. Too much sodium can cause the body to hold in excess fluids, resulting in the body carrying extra weight from water, not to mention a possible increase in blood pressure.
Exercise
When exercising to lose weight, it is frequently more important to focus on the loss of inches rather than pounds as muscle weighs more than fat. When choosing exercises, it is important to have a balance of cardio and muscle-building exercises. The increased muscle tone helps boost metabolism and assists with burning calories faster.
Diet
Obviously, a healthy diet focusing on each of the food groups, limited sugar intake and plenty of water is important in maintaining a healthy weight. This does not mean to say that one should never indulge again. Maybe limit the indulgences to a specific day of the week so that the goals to eat healthy and turn this into a lifestyle change are more attainable without feeling guilty and beating ourselves up.
S. Lee writes about a variety of topics pertaining to personal well-being. For further information about losing weight, please visit http://leeshe.bezoogle.com/pp/weight-loss/.
Simple Weight Loss Tips You Can Start Using Today! by Chris Tuck
Are you confused about what you need to do when it comes to weight loss? Here are lots of simple tips that are will help you focus on the important factors when losing weight.
* Eat regularly (every 3-4 hours) and aim to distribute food intake evenly throughout the day (rather than have a large meal at night and not much through the day)
* Energy In = Energy Out is Weight Maintenance
* Energy In is More Energy Out is Weight Gain
* Energy In is Less than Energy Out is Weight Loss
The amount of calories you consume has to be 3500 calories less per week or 500 per day than your daily calorie needs.
* Aim for a realistic rate of weight loss (around 0.5 - 1 kg per week)
* Plan your meals and snacks, and shop accordingly. Read labels carefully.
* Drink 2-3 Litres of water each day. Drink an extra 1 litre for every hour of exercise you do
* Live by the 80/20 rule! 80% healthy, 20% not so healthy
* Choose a variety of foods from all the food groups. The amount will depend on individual requirements, but generally aim to include at least the following number of serves from each food group: Breads and Cereals - 4 serves per day (1 serve = 1 sl bread or 1/2 cup cereal or 1/2 cup cooked pasta or rice)
Fruit - 2 serves per day (1 serve = 1 whole piece fruit or ½ cup tinned fruit or 1 cup fruit salad or 1 glass juice or 2 tblsp dried fruit)
Vegetables - 4-5 serves per day (1 serve = 1 cup salad vegetables or 1/2 cup cooked vegetables) Dairy products (low fat) - 2 serves per day (1 serve = 250mL milk or 200g yoghurt or 2 slices cheese)
Meat - 2-3 lean serve per day (65-100g cooked meat)
Legumes - Minimum 1 serve per week (e.g. 1/2 cup baked beans)
Oil/fat - 2 serves per day (1 serve = 1 tblsp oil or margarine or 1/4 avocado)
* This will help to ensure you consume all the nutrients your body requires for good health, weight loss and well-being.
* Use low fat cooking methods such as grilling, microwaving, stir-frying, poaching, broiling, steaming and barbequeing
Eat more high fibre foods as they are more filling and generally low in fat
*Vegetables (other than those high in starch - potato, sweet potato, corn, pumpkin & peas) are low in kilojoules while being an excellent source of vitamins, minerals and fibre.
Use herbs and spices for extra flavour rather than adding butter, oil or sauces.
*Eat until your satisfied. As soon as you feel full, STOP EATING! You should never be hungry or full.
*Fresh is best! The more processed food is the worse it is for you.
ABOUT THE AUTHOR: Chris Tuck is the owner a of company called Supreme Fitness Personal Training based in Brisbane, Australia. He has lost 12kgs in 10 weeks himself and now continues to help others to achieve the fantastic results they want. For more great information on how you can create your perfect body go to http://www.supremefitness-personaltraining.com/liveto100.html to learn how you can live to 100 years young!
Article Source: http://EzineArticles.com/?expert=Chris_Tuck
Speed Up Your Metabolism by Owain Lewis
This article will show you some great tips for boosting your metabolism. Having a faster metabolism will mean you burn more calories even when at rest. Perhaps the best way to permanently boost your metabolic rate is to build muscle. Muscle is an active tissue and each pound of muscle you add to your body will burn up an additional 6 calories per day. This means that people with more muscle mass burn more calories even when they are resting. Six calories might not sound much but it really adds up over time. Lifting weights is the key to building muscle and it has the added bonus of increasing your metabolic rate for up to 48 hours after exercise. A combination of regular weight sessions and cardiovascular exercise will totally transform your body and drastically speed up your metabolism.
Another really great way to boost your metabolism is to eat smaller protein rich meals every three hours. Diet is essential to increasing your metabolism and if you eat processed sugary food your body will suffer, leaving you tired and unhealthy. Avoid sugar and processed foods at all cost. Instead eat small protein rich meals with lots of green leafy vegetables and complex carbohydrates. The more natural your diet the better.
Try and stick to eating lean meat like chicken or steak, lots of green vegetables and make sure you eat complex carbohydrate like brown rice and oatmeal. It may sound crazy but eating small regular meals is one of the best things you can do to increase your metabolism and speed up your weight loss results. By eating small meals at regular intervals you can keep your blood sugar under control and stop your body from going into starvation mode. By eating regular meals you will keep your metabolism burning at its highest rate all day and lose more weight.
There are many supplements like ephedrine that you can take to boost your metabolism and speed up your weight loss results but it is important to realize that supplements are never a miracle cure for weight loss. The real key to a faster metabolism is a healthy diet and a regular exercise routine. Supplements will give you an edge but nothing more.
Try visiting our website for more great ideas for speeding up your metabolism and improving your weight loss results.
This article is taken from SportsFitnessExercise.com, the best place to find sports fitness and sports nutrition advice
Article Source: http://EzineArticles.com/?expert=Owain_Lewis
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