Saturday, March 14, 2009

Weight loss advice

Weight Loss Tips and Advice

1. Stretch your meals to, at least, 20 minutes or longer. Your stomach,
mouth and brain are all connected and it takes 20 minutes of
chewing before your stomach signals your brain that you are full.
To feel full and successfully lose weight on any weight loss program,
you need to eat slowly for 20 minutes or longer.

2. Drinking 8 glasses of water a day is important to your health,
your normal diet and to help lose weight. Water is necessary
for the metabolism of your stored fat. Weight loss cannot occur
without an active metabolism which requires large quantities
of water. Another way to use water to lose weight is to drink a
large glass of ice water just before meals. The cold causes your
stomach to shrink slightly which will make you feel full faster.

3. The more positive your self-esteem, the better you feel about
yourself, the faster and easier it will be for you to lose weight.
When you are self-confident, you are better able to take charge
of your life. It also means that after you lose weight, it will stay
gone permanently.

4. When you go fat free or low fat, you also cut out much of the taste
of the foods you eat. Add the flavor back with herbs and spices.
Strong flavors such as vinegar, garlic, chili powder, cayenne,
curry powder, rosemary and tarragon can be used to doctor up
any food you are eating. For your low fat and fat free diets,
experiment with different herbs and spices until you find some
you like. Staying on your fat free or low fat diet will be easier
and your weight loss will be speeded up.

5. Increase your metabolism by as much as 40% by using hot and
spicy foods such as hot peppers of all varieties and mustards.
Research shows these foods all increase your metabolism. For
double duty, give up fat filled mayonnaise for mustard and add
hot peppers to your food for greater flavor and increased metabolism.

6. Negative emotions will also interfere with your weight loss program.
It's difficult to stay motivated to lose weight when you feel bad.
Overeating often accompanies negative emotions such as depression,
anxiety, fear, guilt and anger. If this is true for you, begin a stress management program including some exercise and relaxation exercises.

7. To lose weight faster, reduce your intake of caffeine. Caffeine leads
to an increase of insulin in your body which retards the burning of
your stored fat.This is a simple chemical reaction in your body
that you can change. Reduce your caffeine intake by 50% and see
what happens. Here is a rough guide to use when looking at the
amount of caffeine you currently take in:
Brewed coffee (6 oz. cup) - 100mg;
Instant coffee (6 oz.) - 70mg;
Tea (6 oz.) - 50mg;
Soft drinks (12oz.) - (Coke, Dr. Pepper, Mountain Dew) - 50mg;
Dark chocolate (1 oz.) - 20mg and
Milk chocolate (1 oz.) - 6mg.

8. Incease your intake of fiber rich foods. They will help fill you
up faster and will help all the food you eat pass through your
digestive system more easily.

9. Exercise is probably the most important key to increasing your
metabolism and burning off excess fat. Research shows that you
burn more stored fat for energy when you do aerobic exercises
on an empty stomach than on a full stomach. Research also shows
that you burn more stored fat when you exercise late in the day
rather than in the morning. Put together, the best time to exercise
to lose weight by burning your stored fat is in the late afternoon/early
evening before dinner. Second best is in the morning before breakfast.
Our metabolism naturally starts to slow down about 8 hours after
we wake up. Thirty minutes of aerobic exercises in the evening,
before dinner, will not only burn off stored fat but it increases your
metabolism for about two to three more hours just when it was
starting to slow down. This produces a significant increase in
fat burned off, even after the exercise is over.

10. To lose weight quickly, never skip a meal. Your first meal after
waking starts your metabolism. Your metabolism then speeds
up for about eight hours and then starts slowing down until you
go to sleep when it goes to low until you wake and eat and start
the cycle again. Skip breakfast and your metabolism doesn't get
started until lunch time. You've just missed three or four hours of
fat burning time. When you skip meals during the day, your
metabolism also slows down. Weight loss through the burning of
stored fat is all about eating enough of the right kinds of foods so
you stay full and your metabolism stays as high as possible.
Remember, if you feel hungry, your metabolism slows down.
Stay full with healthy, nonfattening foods and your metabolism
will continue to burn your stored fat as fast as your body will allow.


Tips for healthy heart


1. Eat more of grains ,vegetables,beans,fruits,
seeds and Yogurt.

2. Eat less of milk,cheese and nuts.

3. Add garlic to your recipes.

4. Eat rich foods like carrots,cabbage,sweet potatoes
and dark leafy greens.

5. Reduce sodium intake to no more than 1 ¼ teaspoons
of salt per day.

6. Eat regular meals.

7. Drink water throughout the day.

8. Switch from coffee to tea.

9. Exercise regularly.

10. Take the stairs instead of an elevator or escalator

11. Do housework.Take it as an extra chance to exercise.

12. Healthy weight should be maintained.

13. Quit smoking.

14. Avoid alcohol.

15. Sleep adequately.

16. Blood pressure should be monitored.

17. Cholesterol should be monitored.

18. Work schedule should be regular to avoid too much stress.

19. Practice stress reduction techniques such as
deep breathing,yoga and meditation.

20. Laughter is a good medicine.

21. Medical check ups should be done regularly.

22. Control diabetes.

23. Family history of cardiovascular disease should be known.

24. Love.Give it and receive it.

25. Medication prescribed by doctor should be taken.

S. Deviation types

Deviation Types

The weight loss programme depends on how well you are
adhering to it.There may be times when you may deviate
and eat wrong kinds of foods.The correct thing to do at this
time would be to find out why you deviated,what made you
eat that food stuff which you had to avoid.
Don’t wait for any “special” day to start your
weight loss programme.

There are five types of Deviations:

1) Physiological Deviation
It is when you feel really hungry and can no longer control your hunger pangs.Try taking high-fibre foods like vegetables,fruits,salads,whole grains and pulses.These things have more satiety value.

2) Psychological Deviation
Sometimes you may feel hungry just at the mere sight,smell or thought of food.This is not really hunger.It’s best to avoid such situations,which will trigger off an unnecessary session of over-eating.In case you are unable to keep your mind off food,then go in for some very low calorie snacks such as idlis,dhoklas,etc.

3) Emotional Deviation
Some people eat a lot when they are sad,alone,frustrated or sometimes even happy.They resort to overeating as a compensation for being emotionally upset or unstable.Learn to deal with boredom,which leads to compulsive eating.Get yourself involved in different activities,which will keep you well occupied.Learn alternative ways or activities to deal with boredom.

4) Information Deviation
Some people have wrong information regarding foods.It is important to have a good knowledge of health and nutrition,which is relevant to weight loss.Learn some low-calorie recipes and prepare them whenever you feel the urge to have something.

5) Social Deviation
Learn to say “No” whenever someone offers you a high calorie foodstuff.Be assertive and stick to your weight loss plans.