To lose weight permanently, you must change your eating habits and mental attitude. To achieve this, the first thing you do is to have a healthy diet plan. Ever heard of the Alameda Study, covering many thousands of people for more than two decades, concluded there were seven key health habits that contributed to living healthy and longer. In no particular order here :- they are
*Eating balance diet
A balance diet must provide our body with enough energy for it activities and enough nutrients for the growth and repairs of tissues. Thus, a balance diet must have the right amount of carbohydrates, proteins, fats, vitamins, mineral salts, water and roughage.
Yes, roughage.
Roughage are indigestible fibrous materials. Cellulose is a good example of such material. Roughage stimulate movement of the bowels by providing bulk to the intestinal content. Lack of roughage in diet results in constipation. Foods like green vegetables and fruits provides roughage.
The amount of nutrients needed for each person varies according to age, activities, body mass, sex and climate. Therefore, a diet which is best for one person might not be suitable for another. As mentioned in the previous article, this is what we call -- Metabolic Rate. The energy value of food is expressed in Kilo-joules (kg). The amount of energy available from one gram of a particular food substances is known as CALORIFIC VALUE of that food (the quantity of heat or energy produced by a particular amount of food). It has been found that!!
* 1gram of carbohydrate yields 16.7 kilojoules of energy
* 1gram of protein yields 16.7 kilojoules of energy
* 1gram of fat yields 37.6 kilojoules of energy, which means, a balance diet should contain about 600 grams of carbohydrates, 75 grams of proteins and 35.5 grams of fats. Vitamins and minerals salts are only needed in small or in trace amounts.
However, some people eat much starchy and fatty foods, thus, become overweight and unhealthy. Generally, a diet must have a mixture of carbohydrates and protein-rich food. Overeating carbohydrate can send your blood sugar high. Excess blood sugar - glucose can convert into fats in the body, so eat moderately.
*Don't overfeed yourself
Overeating makes you tired, sluggish and gain weight. A saying goes, "No one ever regretted eating too little after a meal". It is believed that a person with a bigger body requires less food. Eating food on top of one that you have already eaten can lead to heartburn, stomach upset, constipation and drowsiness (especially in day time). You need to give your body more time, up to four to five hours so that your body can breakdown and digest the food in your stomach completely and then move them to the small intestine. So, any food taken before then will restart the digestive process.
The best way is to eat lightly, because it makes you feel healthy and alert. You look good, feel good and more positive when you eat at a normal stomach gauge.
*Go the extra miles
The only way that you can lose weight permanently is to burn off more calories than you consume. There is no other way you can achieve this only by regular exercise. The second law of thermodynamics states that "the energy transformations which occur in doing work are never completely efficient and some energy must escape as heat energy. Which mean, unused energy are stored up in your body if you don't perform any physical activities. Each time work is done some useful energy is converted to heat.
Physical exercise like walking, running, cycling, swimming and other recreational activities have been shown by physiologists to help increase heart rate, which resulted to energy being used, thus, preventing you from adding weight.
You can exercise about 30 minutes a day or 200 minutes per week so to keep your body more awake and aware all day long. The mistake people make is "they sleep too much. Though sleeping is important, you shouldn't develop the habit of sleeping all the time. Finding something doing during your leisure time is strongly recommended. If you are living and working a normal life, you require about eight hours of sleep each night. People who develop the habit of regular exercise, find that becoming part of their lifestyle. They begin to look forward to the feeling of happiness they enjoy as the result of exercising -- without getting worry about gaining more weight.
*Change your mindset
This is perhaps the most important of all. One of the quality that contributes to a healthy, happy life is "being optimistic ". As you become more positive about yourself and your life, your health will also be better in every area. Adding weight shouldn't make you feel down, self acceptance is the key. Although the media plays a crucial role on how we view ourselves today, we should try to built-in positive vibes against negative thoughts that affect the average person. Have you ever thought that someone out there is wishing to gain more weight which you are trying to loss. Don't get negative thoughts shortern your life.
Read-- How To Have A Balance View Of Your Appearance: Encouraging Yourself To Loss Weight But On A Positive Side
People who are positive and optimistic usually have stronger immune system, and as a result, they are hardly sick or nervous. Instead of feeling downcast, the first thing you do is to create a mental image of how you will look when you are at your ideal weight. Get a before/after picture of someone who has achieved what you aim for. You then began a gradual process of permanently changing the quality and quantity of what you eat, your lifestyle and be prepare to work on this changes for at least a year with no intention of ever going back.
*Live a healthy lifestyle
Your goal should be to be healthy and live longer. This means, quit smoking and drinking of excess alcohol. Smoking has been shown to cause different illnesses including lung cancer, heart disease and other ailments. Truth is, we can't predict or protect against the unpredictable, but we can surely determine how we want our life to be. Anything in excess can lead to all kinds of problems. Excess alcohol intake can really make you gain weight. Even though you want to smoke or drink alcohol, do it in moderation (however, abstinence is recommended). Instead of taking alcoholic substances, you should actually try drinking a lot of water, because eight glasses of water per day aid digestion and it's also beneficial to overall health.
*No sugar please!!!
To lose weight permanently and also enjoy high levels of physical health and well-being, you should reduce excess sugars from your diet or eliminate them completely. It's not going to be easy, giving the fact that it is almost found in all candies, cakes, pastries, soda drinks and even coffee. But, the fact is, you require no additional sugar to enjoy superb levels of a normal life. Actually, various studies have shown that sugar are broken down into glucose, which in excess, can be converted into fats. Simply by eliminating sugar in your diet, you will begin to lose as much as one pound per day.
*Pass on the salt
In addition to sugar, you should try to also eliminate salt from your diet. Truth is, salt does not completely dissolve in the body. When you consume excess salt, your body retains water in order to hold that salt in suspension. Some minerals are needed I'm fairly large amounts, while others are only needed in small amounts. It is always recommended to step away from processed foods, because many of those foods are designed to appeal to basic craving for salt, sugar and fats. There is no nutritional value in those products.
To loss weight permanently requires you to eat the right foods, engage in physical exercises and have a monthly or yearly weight-loss plan. Above all, love who you are. You must always try to maintain a positive attitude, in which you look for the good in every situation and remain determined to achieve any goals you set in your life.
By following all these steps, you will start seeing the big payoffs that are far beyond the effort that you put in.
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