Have you been searching for tips on how to lose weight effectively that will meet your individual needs?
Below are some practical tips on making healthy lifestyle choices in order to lose weight.
The first tip is to get rid of the junk food in your diet. You know what they are; snacks loaded with fats, sugars and carbohydrates. Potato chips, ice cream, cookies, processed foods, and crackers. You may not be happy with this but it will work! Replace these items with snacks that are healthier choices.
You may start by eliminating only the potato chips or ice cream and once that has been accomplished over 2 or 3 weeks, begin to discard the rest of the junk food in your diet. Easy does it.
Replace those snack foods with healthier choices that include fruits and vegetables. Processed foods may seem more convenient, but pulling a banana off of the shelf or apple out of the fridge is just as convenient. And, fruits and vegetables have more of the essential vitamins and nutrients than the cooked versions. Your body needs those things, plus the fiber, to function properly.
Weight loss tip number 2 is to eliminate carbonated beverages and alcohol from your diet. The amount of soda consumed in the US increases each year, along with the waistline of consumers, (including yours, probably). The sugars and carbohydrates in these drinks will add many pounds, and when they are removed from your diet you will see an easy weight loss!
Another important weight loss tip is to add water to your diet to improve the condition of your skin, help eliminate wastes and toxins from your body and help you to feel full longer. Drink at least one half your weight in ounces each day. For instance, if you weigh 180 pounds, you should drink 90 ounces of water each day. That may feel like a lot at first, but it will help to improve the function and health of your body.
Eat breakfast! People skip breakfast for many reasons ñ they say they are too busy, or they arenít hungry or they think it will help with weight loss. However, skipping breakfast will actually increase your hunger and your cravings throughout the entire day. Then, when your resistance is low, you will snack on that donut at the office. Weight loss tip ñ donít skip breakfast!
Include exercise in your daily routine to help burn calories and give you more energy every day. Exercise can be a 30-minute walk around the neighborhood. You donít have to be a sweat busting exercise fanatic to meet the needs that your body requires to lose weight.
Walking will help you lose weight
Some people find the thought of exercising totally debilitating. They watch others sweating profusely while pumping iron, running were doing aerobics and it is enough to make them turn and walk away. But, one of the greatest, simplest and most convenient type of exercise doesn’t require sweating, extra equipment or even the gym. Walking is a means of weight loss exercise will meet the goals of any weight loss program, while gently easing you into a routine that will improve your overall fitness and trim your waistline.
Walking is something that we all do each and every day. But, learning to walk as an exercise routine and to improve fitness is different than the standard walk around the block. For example, a walking weight loss routine should be a sustained activity over 30 minutes. You are most likely going to be walking outside, although Mall walking is just as effective and sometimes more social.
Weight Loss Supplements
Weight loss supplements are all the rage. The weight loss industry has many options available that take advantage of the different genetic variations, metabolisms and exercise habits of people who desire to lose weight.
Although the way to lose weight is simple, the execution is difficult. Many people turn to weight loss supplements because changing their eating habits is very difficult and using supplements and pills can sometimes help reduce the challenge.
Here are the active ingredients in some of the most popular weight loss supplements:
Green coffee bean extract
Green coffee beans contain a substance called Chlorogenic Acid, which is believed to be responsible for their weight loss effects.
A nutrient largely destroyed during the roasting process, CGA helps to slows the release of glucose into the body after a meal, thereby promoting weight loss. The caffeine also helps to release fatty acids from fat stored in the body, while the chlorogenic acid and its related compounds then help the liver to process these fatty acids more efficiently.
Green coffee bean extract can help to boost metabolism and burn fat at a faster rate by altering the way in which glucose is absorbed by the body. The chlorogenic acid helps regulate metabolism, while the caffeic acids act as stimulants and thereby help to boost energy (but, unlike normal coffee, there is considerably less caffeine – so you benefit from higher energy levels without the jitters)!
Green coffee bean extract has been found to have a stronger antioxidant effect than other established antioxidants like green tea and grape seed extract. The chlorogenic acid helps to neutralise free radicals and addresses the problem of hydroxyl radicals, both of which can lead to cellular degeneration if left unchecked. Compared to green tea and grape seed extract, green coffee bean extract is twice as effective in absorbing oxygen free radicals.
The blood sugar-lowering effects of green coffee bean extract are due to its concentration of chlorogenic acids. By helping to control blood sugar levels, green coffee bean extract prevents excess fat from being stored in the body.
As a direct result of balanced blood sugar levels, the cravings that slimmers so often experience during weight loss programs are significantly reduced.
Chromium is a trace mineral that enhances the action of insulin in the body, which is how it plays an important role in metabolising sugar and maintaining normal blood glucose levels. The body also needs chromium for healthy protein and fat metabolism.
Chromium picolinate, the most absorbable form of chromium, is one of the hottest slimming supplements around. It has long been recognised as a natural remedy for elevated blood cholesterol and triglycerides, but it is now more popular for its weight loss effects. Aside from the benefits mentioned above, this is largely because studies have shown that this mineral can help trim fat and build muscle.
In one study, overweight volunteers at San Antonio weight loss centre (USA) were given chromium supplements or a placebo for an average of 72 days, without any particular diet or exercise regimen. The volunteers taking the supplements lost an average of 4.2 fat lbs and gained 1.4 lbs in lean mass. While they were taking the placebo, their body changes were negligible.
Garcinia cambogia powder
A small fruit that resembles a miniature pumpkin. It is indigenous to India and parts of Asia. The active ingredient in garcinia cambogia, called hydroxycitric acid (HCA), from its fruit and rind is popular in many natural weight loss products. It is used to suppress appetite and enhance fat-burning.
The theory behind garcinia cambogia is that HCA inhibits an enzyme called citrate lyase that helps to turn excess carbohydrates into fat. By inhibiting this enzyme, the body boosts carbohydrate oxidation i.e. it burns up the extra carbohydrates. In some human double-blind studies using garcinia cambogia or a placebo, the HCA group doubled or tripled their weight loss results over a 12-week period as compared to the control group.
A sugar made from the root of the konjac plant, which has been used for centuries in traditional Japanese cooking as a thickener or gelling agent. It is so renowned in Japan that it is now widely referred to as “the broom of the intestines”. Glucomannan acts to create a sense of fullness (without leaving you feeling gassy or bloated), by absorbing water and expanding to form a bulky fibre in the stomach. It can therefore assist with appetite control and the regulation of cravings. When consumed, glucomannan also “sponges” up water in the digestive tract, reducing the absorption of carbohydrates and cholesterol and thus supporting weight loss.
Did you know that probiotics like yohurt, kefir and fermented foods like kimchi and miso, can help you lose weight?
But an interesting research showed that certain probiotics could help women lose weight and keep it off, according to a study published in the British Journal of Nutrition by a team of researchers headed by Université Laval Professor Angelo Tremblay.
The study demonstrated that the intestinal flora of obese individuals differs from that of thin people. That difference may be due to the fact that a diet high in fat and low in fiber promotes certain bacteria at the expense of others.
A total of 125 overweight men and women were recruited and underwent a 12-week weight-loss diet, followed by a 12-week period aimed at maintaining body weight. Throughout the entire study, half the participants took 2 pills daily containing probiotics from the Lactobacillus rhamnosus family, while the other half received a placebo.
After the 12-week diet period, researchers observed an average weight loss of 4.4 kg in women in the probiotic group and 2.6 kg in the placebo group. However, no differences in weight loss were observed among males in the two groups.
After the 12-week maintenance period, the weight of the women in the placebo group had remained stable but the probiotic group had continued to lose weight, for a total of 5.2 kg per person. In short, women consuming probiotics lost twice as much weight over the 24-week period of the study.
Check the active ingredients
When you choose a weight loss supplement , look at the ingredients: both the active and inactive ones. Pills often have inactive ingredients that can affect you adversely, sometimes as much as the active ingredients. Check with your pharmacist if you are taking any other medications to ensure there are no known drug interactions between the drugs you already take and the over-the-counter medications you are considering.
Remember that anything you purchase and put into your body should be treated as a medication or drug. Just because it is labeled a supplement, or all natural or herbal doesnít mean that it doesn’t have side effects or can’t interact with medications you are already taking or with any underlying medical conditions.
Weight loss supplements should only be used in conjunction with eating habit changes since once you stop taking the supplements and go back to old eating habits your weight will rebound and youíll gain even more weight than you originally lost.
Weight loss supplements are important tool in the battle of the bulge. Used correctly and with care, they will help you to develop good eating habits, on your way to achieving your desired weight.