Obesity is one of the leading health problems around the world. Studies show it is a major risk factor for cardiovascular disease, Type 2 diabetes, some musculoskeletal conditions and cancers. It is widespread and continues to be a leading public health problem in the United States and many other countries in the world. Environmental pollution, low availability of pure foods, extra use of junk foods, inactive lifestyle, poor medication, emotional instability and many other intrinsic and extrinsic factors are known as its major causes. A man having extra weight or suffering obesity can’t meet his obligation successfully because over body mass and fitness problems resist him to perform well. It also reduces life expectancy. So, by losing weight in a safe way the several health risks associated with obesity can be minimized. Losing weight isn’t impossible, as many people think it is. It does take a lot of dedication and a little bit of hard work. Well, actually it takes immense dedication and a whole lot of hard work. I would like to say it's the “game of confidence and commitment” and here I would like to share some weight loss tips to lose weight and keep it off permanently.
Control Calories Imbalance and Fat Accumulation in Your Body:-
If you are gaining weight or your body it turning to obesity, definitely there is a problem with your food in-taken. Things needed to be analyzed. Ask yourself! Are you burning the calories as you are eating? I am sure the answer will be negative. So, here is the best way to getting rid of fat is to burn up more energy than you consume. If you burn up less fat and calories compared to what you take in, the food is going to amass the surplus energy as fat. In the fullness of time, you are going to increase in weight. Here it is important to cut down the bad fat and calories you take in and engage in more activities.
Drink More Water during the Day Because It Boosts your Metabolism:-
Keep in mind to make it a point to drink plenty water. This is another method on how to lose weight in a natural and safe way. It boosts your metabolism. Water’s involved in every type of cellular process in your body. It is essential to your weight loss for many reasons. It can help curb your appetite and make you feel full faster. This means you will eat less, consuming fewer calories. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.
Choose an Effective Weight Loss Diet Program which really Work Fast:-
Basically, the diet is the sum of food consumed by a person or other organism. Dietary habits are the habitual decisions an individual or culture makes when choosing what foods to eat. Analyze your food program and turn to an effective weight loss diet program. Develop and adobe a diet plan to get rid of all junk foods which are contributing fat accumulation in the body. Move to a diet program that contain all necessary nutrition your body needed. You can choose an online weight loss diet plan but make sure the diet plan which you are choosing should meet your calorie maintenance needs. Here is one week diet plan which can help you to maintain calorie level in your body appropriate for weight loss. You can revise this plan according to your needs and requirements.
Weight Loss Diet Program
|Monday||Breakfast||Morning Snack||Lunch||Afternoon Snack||Dinner|
|One Cup Skim Milk,One Orange (medium) andOne Cup Cheerios Cereal||One Cup Cantaloupe Melon||Vietnamese-Style Beef & Noodle Broth,1 Whole-Wheat Pita Bread (small),1 Cup Skim Milk andOne Fudgsicle, without sugar||2 Tablespoons Prepared Hummus and3 Ounces Celery Sticks||1/2 Cup Cooked Brown Rice,Green & Yellow Beans with Wild Mushrooms,Roasted Cod with Warm Tomato-Olive-Caper Tapenade and1/2 Banana (small)|
|Tuesday||1 Cup Skim Milk,Half Banana (small) and1 Cup Bran Flakes Cereal||1 Fruit & Nut Granola Bar||Spicy Thai Shrimp Salad,2 Cups Romaine Lettuce, shredded,1 Whole-Wheat Pita Bread (small) andChocolate-Raspberry Frozen Yogurt Pops||6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener||1 Cup Steamed Brussels Sprouts,Almond-Crusted, Chicken Fingers2/3 Cup Cooked Couscous and1 Peach (medium)|
|Wednesday||1 Whole-Wheat English Muffin,One Cup Skim Milk,Half Cup Blueberries and1 Teaspoon Fat Free Cream Cheese||1 Apple, small||1 Cup Tossed Salad Mix,1 Tablespoon Fat Free Blue Cheese Salad Dressing,Spanish Tortilla,1/2 Cup Fresh Pineapple and1 Slice Reduced-Calorie Oatmeal Bran Bread||6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener||Simple Sautéed Spinach,1 Cup Skim Milk,Shrimp with Mango & Basil,1/2 Cup Cooked Quinoa and1 Nectarine (medium)|
|Thursday||One Cup Skim Milk,Half Cup Hot Oatmeal,1 Ounce Dried Fruit and1 Tablespoon Walnuts||1 Kiwi||1 Cup Tossed Salad Mix,Puerto Rican Fish Stew,1 Tablespoon Low Calorie Caesar Salad Dressing,1 Slice Reduced-Calorie Oatmeal Bran Bread and1 Cup Honeydew Melon||1 Cup Blackberries and1 Cup Skim Milk||1/2 Cup Cooked Brown Rice,Maple-Glazed Chicken Breasts,Roasted Squash & Fennel with Thyme and1/2 Cup Mango|
|Friday||1 Scrambled Eggs,1 Slice Reduced-Calorie Oatmeal Bran Bread,1/2 Cup Grapefruit andOne Cup Skim Milk||6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener||1 Cup Skim Milk,1 Cup Tossed Salad Mix,1 Tablespoon Fat Free French Salad Dressing,Chicken & White Bean Soup andTwo Slices Reduced-Calorie Oatmeal Bran Bread||1/2 Cup Unsweetened Applesauce||1/2 Cup Cooked Quinoa,Bistro Beef Tenderloin,Roasted Baby Bok Choy andA Cup of Strawberries|
|Saturday||1 Cup Skim Milk,1 Whole-Wheat English Muffin,1 Teaspoon Creamy Peanut Butter andOne Tablespoon Sugar-Free Jam||1 Orange, medium||BLT Salad,1 Cup Skim Milk,1 Whole-Wheat Pita Bread (small) and1 Cup Watermelon||6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener||Roasted Cod, Tomatoes, Orange & Onions2/3 Cup Cooked Brown Rice,Green Salad with Asparagus & Peas and1 Cup Cantaloupe Melon|
|Sunday||1 Cup Skim Milk,1 Plum andQuick Breakfast Taco||1 Apple (small in size)||1 Veggie Burger,1 Whole-Wheat Roll,Bok Choy-Apple Slaw and1 Apricot||3 Ounces Carrot Sticks and1/4 Cup Salsa||1 Cup Skim Milk,1 Cup Tossed Salad Mix,1 Tablespoon Low Calorie Caesar Salad Dressing,Grilled Pork Tenderloin Marinated in Spicy Soy Sauce,1/2 Cup Cooked Brown Rice and 1 Peach (medium)|
Do Exercises on Daily Basis:-
Exercise is a most important thing to do if you are serious about losing weight in a short period of time. There are so many enjoyable exercise programs in gyms for instance Jazzercise, Dance Aerobics, Dancing, Belly and more. You can as well engage in an enjoyable sports activity. The moment you begin feeling healthier, you are going to want to begin taking part in more activities that are demanding. If you involve yourself in an exercise program with a buddy, you are going to probably continue with it. No matter what exercise program you pick, ensure it's one that will help you burn more calories and fat in your body.
Say No to Junk Food:-
Losing weight in best way demands to keep away you from bad and junk foods. If you want fast results, then ensure you cut down all such types of foods because they promote fat accumulation and disturb your metabolism. Do it gradually. Foods you are supposed to reduce and then do away with consist of: sugar filled beverages like cola, sweets and fried and deep fried foods.
Change Your Eating Habits and Lifestyle:-
It is noted that bad way of eating causes overeating. For weight losing you have to reduce the quantity of food you eat and change your eating habits. Drink more water before and during the meal. Not drink water after your meal. Make it a point to eat meals that are small and eliminate sweet dish concluding meal. In addition, when taking your meals stretch it to 20 minutes or more. If you rush your meals, your brain is not going to be aware of the amount of food you ate and you are going to still feel like eating more. Eating at a snail's pace lets your brain to know when you are full. Chew every each bite of meal at-least 25 to 30 times. Eat with other members of your family not alone.
By following the above mentioned diet plan and precautionary measure regarding your foods and lifestyle will help you lose your extra body weight in a short period of time and to maintain a happy and healthy lifestyle. Remember that weight loss process needs strong commitment and confidence. So, be committed and courageous while you are making efforts to shed your extra body weight to get the exact level of fitness.