WEIGHT LOSS – IF IT SOUNDS TOO GOOD TO BE TRUE
During weight loss, it is necessary to make sure we understand the programs that are nutritious and not harmful to our bodies. Keep in mind that if it sounds too good to be true, it probably is. Doing research beforehand is essential for the long-term effects of weight loss. If we start a weight loss program that is not a good fit for us, we can pack the pounds right back on and in some cases, gain even more weight than ever! Therefore, being aware of different programs is very important.
People tend to gravitate toward those diets that boast a great amount of weight loss in a short period of time with little to no effort. Once again, do yourself a favor and research those types of diets. Do your homework so that you are not disappointed and ultimately give up. Look at the reviews of each program. What are the experts saying? What are consumers saying?
It is important as you are going through the process to remember it is all about changing your habits. It takes 21 days to develop a new habit. Therefore, go on the journey with the mindset of taking those newly developed habits and formulate making a change – for the rest of your life. Find a program that is going to make you feel good while on the journey and creating the new habits, one that helps you control your calorie intake and is nutritious.
There are several kinds of programs available. There are those that include more protein or emphasize fruits and vegetables. There are even heart-healthy diets for females over 50. As you will see below, different programs help you achieve different results. The question remains within you and what your weight loss goals are.
Fad diets are those that promise you will lose weight quickly without having to exercise. These types of diets usually are unhealthy and unbalanced. In reality, to lose weight, it is important that you consume more food – not less. Sounds crazy, right? But it’s true. You must consume the RIGHT foods so that you don’t kick your body into starvation mode making it difficult to lose weight.
Some people feel that skipping meals and only eating once per day is a healthy diet. That is not correct. While you can cut down on calories, make sure you eat balanced meals. With age, it is believed daily calories should be cut down by 200 calories. Therefore, watching your intake of carbs and sugars is very important.
Another thing to keep in mind is it’s important to have protein in your diet. Why? Protein helps promote lean muscle mass and it will naturally control your appetite. Additionally, if you consume protein while doing strength-training exercises, you will feel good and start seeing the results you seek.
There are varying opinions from the experts on how much water should be consumed daily. However, we have all heard our consumption should be eight 8-ounce glasses (also called the 8×8 rule) and is easy to remember. Drinking water is good because it has many advantages:
• contains zero calories (unlike other flavored drinks)
• boosts energy
• prevents dehydration
• increases metabolism
• suppresses hunger
Finding it hard to get your daily water consumption? Have fun with it and infuse it! Try some citrus, raspberry, lime, pineapple, mint, blackberries, or watermelon, just to name a few. For something refreshing and easy, try the below recipe:
STRAWBERRY MINT INFUSED WATER
(Written by Kelly –Be Well By Kelly)
6 – 8 sliced strawberries
1 cup of mint leaves
40 oz. cold purified water
Mix ingredients in a large pitcher
(Kelly’s Tip: Continue to fill the pitch up with fresh water all day, discard the herbs and fruit after 12 hours.)
Did you know?
Consuming a cold drink prompts your body to expend more energy to maintain its normal 98.6 degrees. What does this mean? It means consuming servings of ice water in a day can help your body burn some extra calories!
EAT FATS FOR WEIGHT LOSS…YES, YOU READ THAT CORRECTLY
When dieting, eat fats for weight loss. Sounds crazy, doesn’t it? The most important thing to remember is there are good fats (unsaturated fats) and bad fats (saturated and trans fatty acids).
Let’s take a closer look at each type:
Unsaturated fats (good fats) include polyunsaturated fatty acids and monounsaturated fats. According to health professionals, these fats can help you slim down as well as lower cholesterol levels and reduce your risk of heart disease when consumed in moderation and in place of bad fats. Consider eating these foods to get your intake of polyunsaturated fats:
• fatty fish (i.e. salmon, trout, catfish, mackerel)
It is believed consuming monounsaturated fats reduces the risk of heart disease. If you want to consume foods that contain monounsaturated fats, consider these:
• sesame and pumpkin seeds
• olive, canola, and peanut oils
Saturated and trans fats (bad fats) should be eaten cautiously. Why? Because these particular fats have the potential of raising cholesterol, increasing the risk of heart disease, and clogging arteries. Saturated fats are found in foods like:
• fatty meats
• poultry skin
• high-fat dairy
Another fact to keep in mind is there are two types of trans fats: natural and artificial. Natural trans fats are found in low-fat dairy and lean meats. Artificial trans fats are found in foods like:
• packaged snack foods
• microwave popcorn
Health professionals are more concerned with the artificial trans fats more so than the natural trans fats.
For a list of foods that are said to be packed with protein and make you feel full, read below:
• sirloin steak
• pork shoulder
For some small things you can do to boost fat burning, see the video below:
FINAL FOOD FOR THOUGHT
Doing research before deciding to lose weight is essential for the long-term effects. When considering a weight loss program, do your homework to decide the best program for you. Now that you have information about the good foods to consume for your body as well as those foods to watch out for, you will be able to choose wisely for a healthy you.
What are some of your personal weight loss program experiences?
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