I have been asked on several occasions by my readers on what the most effective tips to loosing weight are, this post is dedicated to these readers and also to people who are over weight.
Let me highlight several tips that have worked for me over the years:
Consume a Low carb diet.
Carb is the short form of carbohydrate which provides the body with energy for proper functioning of the immune system, fertilization, blood clotting, and human development. The body needs adequate supply of carb to function optimally, however, if there is excessive consumption of carbohydrates, especially refined carbohydrates like sugar, candies, can lead to obesity, type II diabetes, and cancer. Unhealthy high carbohydrate foods include white bread, cereals, crackers, cakes, flours, jams, and potato products. Healthy high carbohydrate foods include vegetables, legumes (beans), whole grains (wheat), fruits, nuts, and yogurt. Always ensure that you consume healthy high carbohydrate food while also watching your portion size. Read more on simple sugars here
Eat only when you are Hungry
Some people have a pre-conceived notion that losing weight must go with series of hunger strike. That to me is a no no. As a rule, always ensure you eat only when you are hungry. This way, you can monitor how often you eat and what you eat which will help you calculate the calories consumed from food daily. Carbs and fat are the two main energy sources of the body Avoiding both carbs and fat results in hunger, cravings and fatigue. Sooner or later you wouldn’t be able to stand it and give up. The solution is to eat more natural carbs and fat until you feel satisfied.
Personally, I observed that the key to sustainable weight loss is exercising daily, Weight gain occurs when there are excess calories which is converted to fat by the body. However, this fat could be burnt off when you engage in physical activities because you burn calories in the process, The more intense the activity, the more calories you burn. Many times people complain that they are stocked in their jobs with little time to spare to exercise, you don’t need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can’t do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator, trekking the distance from the bus stop to your house, quick skipping. Just make sure you are active during the day.
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Don’t stress yourself, instead rest more.
Stress makes people fat, yea….you didn’t know that right, when you are stressed the body secretes cortisol into the bloodstream. One person may secrete higher levels of cortisol than another in the same situation. Studies have shown that people who secrete higher levels of cortisol in response to stress also tend to eat more food, and food that is higher in carbohydrates than people who secrete less cortisol. If you’re more sensitive to stress, it’s especially important for you to learn stress management techniques and maintain low stress lifestyle. Some stress management technique are listening to music, rest, meditating to name a few. So next time you feel stressed, know that it is a red alert to weight gain.
Avoid Simple/Artificial Sweeteners.
The world would have been a nutritive society if not for the advent of artificial sweeteners. Artificial sweeteners are sugar substitutes that have a very sweet taste. There are many different types of sweeteners available. Some are found in pre-packaged foods and drinks while some may be purchased individually in candies, chocolate etc. Research has shown that a large percentage of people who are overweight are addicted to sweetened foods and beverages. These sweeteners should be avoided as plagues because they contain empty calories. In literal sense, this means that when you consume them, they give no nutritional content to your body, instead because of their high glycemic index(The glycemic index or glycaemic index (GI) is a number associated with a particular type of food that indicates the food’s effect on a person’s blood glucose), they spike blood glucose. The effect of this is that you never get satisfied even after consuming large quantity.
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