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"How
to" Diet and Weight Loss Tips Part 2
 More tips
on achieving and maintaining a healthy weight loss.Pre-bagged
snack foods are a great way to stay on track when the hungries hit while
you are on the road. Be sure to keep some pre-measured snacks with your
in your car in case you get stuck in traffic. This strategy could help
you to avoid any last minute golden arches runs out of weakness. Stick
with snacks that will fill you up like little baggies of whole grain
cereals, trail mixes and granola bars. But watch that calorie and fat
intake--some are better than others. Tip from Joanne Bednar from Motivation
Station
- Caloric Intake
Just because you are eating healthy and exercising doesn't grant you
a license to over-eat. The rule still applies that in order to lose
a pound of fat per week, you must eliminate 3500 calories from your
weekly intake/output. The best strategy to do this is to reduce your
caloric intake by 250 per day, and exercise off 250 per day (500 x
7 days in a week = 3500). So how many calories should you really be
taking in? Try this formula:
#1 Take your weight and multiply it by 10.
#2 Take that number and multiply it by .30 for light exercise, .40
for moderate exercise or .50 for heavy exercise.
#3 Add up the answers to #1 and #2, then multiply that answer by .10.
#4 Add up the answers to #1, #2, and #3 to get your estimated calorie
intake per day.
(From the American Dietetic Association)
- Trying to stick to smaller
portions can be depressing if you enjoy eating. To make your meals
look bigger, serve them on a large bed of lettuce! Also, fix a big
green salad with your small meal and the fiber will help fill you
up and keep you feeling satisfied, not to mention filling your diet
full of healthy vitamins! Tip from Joanne Bednar
- Unfortunately, alcohol
isn't so great for those wishing to lose weight, or even maintain
for that matter. Alcohol has too many calories per gram, just like
fat. Fat has 9 calories per gram, carbs have 4 calories per gram and
protein has 4 calories per gram. But alcohol has 7 calories per gram,
so you can see how adding these nutritional zero calories to your
daily diet can really hurt your weight loss plan. Alcohol is absorbed
into the bloodstream almost immediately rather than staying in the
stomach like food, so you certainly aren't going to feel full after
drinking any. Add alcohol to a night out with dinner and your calorie
consumption is through the roof. The worst part about alcohol is that
it is a depressant, which means it will slow down your metabolism.
A high metabolism is the key to weight loss and maintenance! Tip from
Joanne Bednar from Motivation
Station.
For thousands of years, the Chinese have been combining the right
foods, at the right time, in the right way to burn fat. You can too,
using these basic principles:
- Certain foods boost
energy, while others depress energy. So eat the right foods!
- Think in combinations
of food, which burn fat instead of calories.
- Eat fruit in the morning
two hours before breakfast to boost your digestive system and burn
more calories.
- Eating fresh fruit two
hours before or after any meal as a snack will aid you in burning
fat and losing weight. (Fruits are best when eaten alone to burn fat.)
- Limit your intake of
high fat dairy products.
- When eating foods containing
protein such as meat, fish, poultry, eggs, cheese etc., limit your
intake of carbohydrates such as; potatoes, bread, rice, pasta and
grains and visa versa. Tip submitted by Donna Willoughby of INSPIRATION-TIPS
- Eat when you
are hungry, and stop when you are full.
Sounds too simple right? Well, it can be that simple. You should follow
your body's cues. God created the human body so that it would signal
us when we needed energy by giving us hunger pains. When you feel
hunger pains, it is simply your body telling you that you need to
feed it, or it will start slowing your metabolism down. So EAT, just
eat the right foods! The act of digestion alone takes a huge amount
of energy, so just by eating you are increasing your metabolism! The
key to permanent weight loss is a high metabolism. The single most
contributing factor to raising metabolism is daily exercise, and increasing
your muscle mass through resistance training. Tip from Joanne Bednar
from Motivation
Station
- Water helps metabolize
stored fat! When you don't drink enough water your kidneys can't function
properly, and the liver must help. One of the livers main functions
is to metabolize stored fat, and if it has to help the kidneys, it
can't metabolize the fat at normal levels. So less fat is metabolized,
and more remains stored in your body. That means no weight loss. By
drinking enough water you allow the kidneys to function at full throttle,
the liver to function at full throttle, and you allow fat burning
to occur at full throttle! Keep in mind that water also rids the body
of metabolic waste, and as you lose weight you have much more metabolic
waste than normal. The heavier you are, the more water you need to
make sure these processes function smoothly. Tip from Joanne Bednar
from Motivation
Station
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