6 Simple Ways to Lose More WeightWant to get a head start on slimming down for the New Year? It’s all about healthy habits and eating the right foods. So instead of falling for the next fad diet, try these helpful tips instead. That way, you can shed those unwanted pounds and keep them off all year long. 1. Get active.Regular exercise is an essential part of every healthy weight loss program. The majority of experts recommend at least 30 minutes of aerobic activity three times weekly, with additional time set aside for muscle boosting (e.g. weights, resistance bands). Because muscle cells are roughly eight times more metabolically demanding than fat cells, the greater your ratio of lean body mass is to fat, the faster your metabolism will be and the more calories you will burn. 2. Eat high-fiber foods.In addition to promoting healthy blood sugar levels, foods high in fiber help eliminate calories from the foods we eat. This is attributed to fiber’s ability to absorb calories from a meal and lead them out of the body through regular, healthy bowel movements. Fiber may also help manage hunger cravings by stimulating the release of the anti-hunger hormone cholecystokinin (CCK). A high-fiber diet has also been shown to help lower cholesterol, promote healthy blood pressure and support healthy detoxification. 3. Drink plenty of water.
Studies show that the more water you drink, the more your metabolism increases, and the faster your body will burn calories. Further, drinking cold water helps you burn even more calories, as your body needs to work even harder to warm it up first. A good rule of thumb is to drink at least half your body weight in ounces of fresh, pure water every day. 4. Get enough sleep.Because sleep deprivation has been linked to low energy, increased food consumption and decreased physical activity, it is important to get a full 8 hours of sleep each night. This may mean making small changes in your nightly routine, but the results are often well worth it. 5. Keep a journal.The only clinically proven way to lose weight is by eating fewer calories, so pay attention to what you put in your mouth! Use a journal to keep track of everything you eat and drink throughout the day, and learn how to make small but helpful changes that support healthy weight loss. For instance, can you opt for fresh fruit and yogurt instead of that blueberry muffin for breakfast? Or replace that sugary soft drink with a glass of fresh water? 6. Set realistic goals.Before you begin any weight loss program, be honest with yourself about how much weight you want to lose. Are your goals realistic? While dropping five sizes in five weeks is highly unlikely (not to mention unhealthy), a more realistic goal of five pounds each month may suit your lifestyle better. Work on changing your mindset, and celebrate small accomplishments. Focus simply on living healthier and keeping your body in shape, and the weight loss will follow. Missed an issue of Brenda Watson's Healthy Living?
Click here to view past issues.==================January RecipeHigh-fiber Tuna SaladIngredients: Directions: Nutrition Facts: ================== Missed an issue of Brenda Watson's Healthy Living?Click here to view past issues. |
Copyright © 2009 Brendawatson.com and ReNew Life Formulas, Inc.
‡ This statement has not been evaluated by the FDA.
These products are
not intended to diagnose, treat, cure or prevent any disease.