Dont take it too personally people with my word choice of ‘dummies’ in my thread. Since many people here have problem losing weight and just dont know where to start…I thought i’ll get some time out of my schedule and write whatever i think i know about how one could lose (fat) weight. Though, I am pretty sure i wont be able to cover this vast subject. Any other tips will be appreciated as well.
Why should I lose body fat?
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The medical dangers of excess body fat. ( stroke, heart attack etc )
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Excess body fat is linked to major physical threats like cancer, diabetic and heart disease.
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Higher excess body fat percentage = higher blood pressure.Your heart must work harder to pump blood to your lungs.
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If you are obese it takes more energy to breath.
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What to drink for losing weight?**
Cutting back on sodas will definitely help one for sure. Cutting back Sodas alone can save a person from consuming 360 unnecessary calories a day. Even diet sodas, milk , fruit juices can add a lot of calories. Instead of all that , switch it with water, and switch from whole to skim milk or even soy milk. Cutting back on some of the beverages can make a huge difference.
What to eat?
Many people who want to lose weight find it difficult to know which foods to choose for the best weight loss results. Losing weight by swapping and changing to different diets is not the best way, we need to find a way of reducing energy content from the normal foods we eat every day. We need to learn certain food rules to help form better eating habits.
- Cut back on sugary stuff. (why? because it suppress the immune system, can cause kidney damage, promote tooth decay, sugar sometimes act as fat )
- Say no to fatty foods
- Eat as much protein as possible as protein has the ability to make one feel full, and its healthy. Protein foods include chicken breasts, tuna, wholegrain bread, peanut butter, protein shakes/bars, milk etc.
- Eat 6 small healthy meals throughout the day instead of 3 heavy meals.
Try not to have a lot of variety of food for each meal
humans always consume more food and calories when there is more choice on offer. For example, have you ever been at a buffet style meal where its “eat all you can” no matter how much we eat there always seems to be room for one more item maybe that delicious looking dessert or ice cream!. Put on the table only wat you want to eat at that time. Do not put variety of foods and you wont eat them.
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Don’t overeat**
if you think you’re full or even satisfied with ur hunger stop eating anymore. There really isnt any need to eat so much that your stomach feels like exploding.Try to find out why u overeat. Often times its the stress or boredom that make people overeat. One way of avoiding overeating is to eat really slow. This helps you phychologically that you’ve been eating for a long time.
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Eating Slowly can lead to weight loss**
Speaking of eating slow..Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That’s because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat.
Never crash diet to lose weight
You might now be thinking exactly the opposite of overeating. How about not eating at all? Problem is that maybe you’ll lose weight this way but u know which weight are you really losing?. There are water weight, musclemas weight, and fat?.. When you lose weight rapidly, you’re losing glycogen ( carbs ), and water weight, but not fat. Your body thinks that its starving and it slows down ur metabolism rate which makes it harder to burn off calories ( they burn at a slower pace than they normally would ). Suppose you lose the kind of weight u wanted by crashing your diet. What if you start eating regularly again?.. chances are you’re going to gain back even more of the weight than u lose, because your body is going to store as much food as possible just in case if it gets in starving state again. If you lose fat, chances of it coming back is low (given that you’ll watch out your diet ) but if its just water or muscle loss and you start eating regularly again, you’ll pack on more weight than before.
Substitute foods instead of eliminating them
Although many people feel that “diet” or “reduced fat” foods are not as good as the original, it can be a big help to buy less fatty snack foods. Try out different reduced fat brands and items and who knows, you may find something that you like even better than the original. The key is making sustainable changes - if you can’t live without tortilla chips, trying to eliminate them entirely from your diet won’t work. Making the change to a lower-calorie reduced fat tortilla chip can make a noticeable change in total calories consumed over time.
Change your mindset
Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body’s health rather than worrying about foods that will affect your body’s weight..
Know that fat is not your enemy.
U read it right. But dont be too happy. Its not the fat of Mac’s burger or doughnuts im talking about. Omega 3 and Omega 6 are one of the fats which are essential for maintaining good weight. These are considered the ‘good’ types of fats. You can find these type of fats in fish, wholegrain breads or even as capsule supplements.
Supplements to lose weight?
Ever heard those adds trying to sell off some cheap tablets that guarantees weight loss. Any sane person would never buy into that. These supplements are just there to get money out of ur pockets, when u can use that exact money on healthy foods. Never buy any type of weight loss supplements..because with supplements comes side effects..so no point really in risking ur health.
Exercise
Last but definitely not the least, exercise is one of the most effective way (along with healthy diet ) to boost your weight loss. Remember, just by tweaking up ur diet a bit would help your lose weight but you dont want to look like u’re tired all the time or you dont want lose skin on you. Exercising is going to take care of u being energized all the time and help you tone up ur body so that you can look good regardless of whatever you’ll wear. Imagine losing weight and having the most toned body. You’re definitely going to make a lot of people jealous by ur achievements.
Enough of the writing already. Im gonna go grab a doughnut to eat. Oops.. thats the ‘bad’ fat.. no doughnut for me!.
Add in that list whatever i forgot to add, and im sure this thread will definitely help a lot of people here.
btw, thax for link.