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Weight loss lifestyle change suggestions?
I am 5'8" and weigh 165lb my ideal weight according to BMI charts is between 140-150. I am aiming for 145. So what i need are some practical (low budget) suggestions that i can add to my everyday life. I'm not trying to lose weight for an event or impress a guy I looking for something that will last... Help?
For those who didn't read the question (only one so far) I'm not looking for a diet fad that i'll probably quit in 48hours i'm looking for little details that make a big difference over time
Avoid "diets". They deprive you and don't last. People who siet always gain back the weight plus more.
Start drinking more COLD water. It will help your metabolism. Drink a full glass before each meal. It will help you feel more satisfied.
Stop overeating. That is when you eat until you are FULL. It takes your body about 15-20 minutes to register when you are full, and it usually takes about the size of your fist. So eat more slowly, and stop when you are no longer hungry.
Eat more than three meaels. When you stop eating when you are no longer hungry, you might get hungry again sooner, so eat 5-6 meals, and smaller portions. Don't skip meals and trick you body into going into "hoard mode" because it thinks you are starving.
Get enough of the right nutrients. Make sure you are eating a balanced diet. Don't overload on carbs and skimp on proteins. Pay attention to serving sizes. Many prepackaged foods are sneaky, and include 2 or more servings per package.
Quit snacking in front of the tv. You are more likely to space off and consume an entire bag of chips.....or lose track of what you're eating. Try one serving in it's own bowl, no more.
Switch what you eat and when. Make most of your carb intake in the morning and before exercise. It will give you more energy throughout the day. Also, your activity throughout the day will give your body a chance to burn it off.
Try a few new snack techniques. Instead of cake, pie, or cookies for dessert, try a raspberry yogurt with a handful of granola cereal on top. Instead of vending machine chips or candy at work, try toting a tupperware with sliced apples in plain yogurt with cinnamon on top. Instead of fast food for lunch, try a salad kit (from the gorcery store-dressing and crutons included) and some Tyson pre-cooked seasoned chicken strips on top.
QUIT DRINKING SODA. Go easy on the sports drinks and juices, too. They are calorie filled and give you about a third of your day's necessary calories per every 32 ounces. Switch tp iced teas and crystal light.
Eat less sauces, gravys, and dressings. Substitute for lemon juice, seasonings, and spices. Switch to breaded instead of batter fried foods.
Try new dinners and lunches, like broiled whitefish. Tilapia is good. Brush with olive oil, a squirt of lemon juice, and bake for 10 minutes on 350 uncovered, then top with sliced almonds, and move up rack and broil for 5 minutes. Serve with french-cut green beans with a squirt of lemon juice instead of butter, and one dinner roll with butter, or a rice dish (one scoop). If you are still hungry, wait a few more minutes. Follow up 30 minutes later with yogurt and granola, or a banana with chocolate syrup drizzled on it.
The point is to change the reason and the method of eating. Not to deprive you and starve you. You can add years to your life and improve your health greatly by making a few simple changes. And you can learn a few new foods that will satisfy you and not make you feel all sleepy from being stuffed.
For more tips, go to www.drphil.com.
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Weight Loss Diet Natural and Safe Weight Loss Tips
According to Ayurveda, the ancient Indian science of health and healing, the Kapha Dosha (humour) is primarily responsible for fat and adipose tissue in the body and therefore reducing Kapaha is the key to a successful weight loss program. Below you will find some effective tips from ayurveda to help reduce Kapha Dosha and thus battle obesity and being overweight.
Of the four dimensions of our being, physical, emotional, mental and spiritual, in this article I will cover the Physical Dimension which is most important for the reduction of Kapha and the correlating reduction in weight.
Weight Loss Tips from Ayurveda:
1. Ayurvedic Diet for Weight Loss:
Obviously an anti-kapha diet is the place to start when looking to lose weight. This means eating lots of fruits, vegetables, spicy foods and whole grains.
2. Exercise for Weight Loss:
The following Ayurvedic guidelines should be followed for proper exercise with regard to weight loss:
* More Exercise the Better: Kapha's qualities of fixed, dull, heavy, soft and cold are all negated via exercise. In other words, the more exercise you do the more you reduce Kapha and therefore fat in your body.
* Exercise Without Excessive Strain: According to Ayurveda, Kapha individuals need the most vigorous exercise, but at the same time, the exercise should never be extreme. Find a good balance between doing too little and over doing it. Breaking a nice sweat is good, but being totally breathless is probably too much.
* Be Consistent: A Kapha body type has a propensity towards weight gain so you need to make exercise a daily part of you life. The hardest part will be to get the exercise program underway. Once this is done Kapha people tend to be very determined and steady, so they will be able to adhere to it long term. Getting started though is another matter for Kapha types and usually requires shock treatment. In the spirit of shock treatment, understand that by NOT exercising and NOT losing the weight you are putting your longevity and quality of life at risk. Enough said, start today!
* Yoga for Weight Loss: Yoga offers an excellent way to include holistic exercises into your fitness program. These exercises will not just help you lose weight, but will also help your overall health and well-being.
* Post Exercise Diet: After exercises do not drink cold liquids. This period is key as you are trying to increase the metabolic fire in your cells so they burn more calories and drinking cold liquids at this time will negate this important benefit which exercise bestows.
3. Hard Physical Work to Burn Calories:
According to Ayurveda reduction of Kapha is promoted by living a physical, active lifestyle. In today's age of technology, computers, TVs, TiVO, internet, etc, manual labor is getting more rare for people to do. So you need to consciously incorporate physical work into your life. Whether that be mowing the lawn, tending to the garden or shoveling snow, it is important to not live a sedentary live of watching TV and eating twinkies.
4. Massage Therapy to Reduce Fat:
There are many treatment modalities in Ayurveda of which massage is highly recommended. In the context of weight loss and reducing Kapha, strong massage with light oils such as mustard or flaxseed is helpful.
5. Sleep Guidelines for Weight Loss:
No napping or going to bed early. If you want to reduce Kapha and weight remember you burn more calories when you are awake and being active, than when you are happily snuggled under the blanket.
The above recommendations will surely help you with your weight loss goals and in addition to helping you get slim, they will also make you more healthy and fit.
About the Author
Anmol Mehta is a modern Yoga master. His free website offers safe & natural weight loss solutions. Safe and Natural Weight Loss Solutions:
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