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Weight-Loss Tips

Michael Patrick Michael

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There are a so many diets out there, and no particular plan is right for everyone. Who can afford the one's you see on TV. Whatever diet may be hot this week, something else will come up next week.

Whichever approach you decide to take you need to know the nutritional breakdown so you can make a better decision. We should all know by now that in order to lose weight we need to take in fewer calories. We need to either burn more than we take in or simply eat smaller portions. To get a realistic idea of how many calories you consume, keep a food diary. You don't have to keep your diary forever, but do track your daily intake for at least one week. You will get a good idea of where you are going wrong. The challenge then becomes to make the changes that you know you need to make. After awhile you will know how many calories are in the foods you eat, because each individual generally eats the same foods over and over, I grew up in a household with a mom that was always on a diet so I learned calorie counting pretty early.

Helpful Points
I am amazed at how many people on a diet drink regular pop or sweet tea. I realize there may be concern on the part of a few that some sweeteners may cause cancer or birth defects but a physician friend of mine who is also a diet coke lover did some research. He found that a person would have to eat something like a ton of Nutri-Sweet a week to have the same risk as they found in a tiny mouse. Kellog's has a drink out K2O that has some protein in it and it's pretty good. It's a little expensive but it is strong so I put a lot more water it. You can save a lot of calories by finding a low calorie drink you like and they help fill you up.

Watch the butter, mayonnaise, and a lot of the “special sauces" used by restaurants, they are very concentrated sources of calories. If you want to add flavor to your food, try using lemon juice, soy sauce (watch the salt), salsa, or spices instead.

One of the most common mistakes that dieters make is to reduce their caloric intake too far. Don't let yourself get so hungry that you overeat the rest of the day. If you do that, your body will respond by lowering your metabolic rate and slowing your weight loss.

For the best results, add exercise to your plan. Regular exercise expends energy as you're doing it but can also lead to increases in your basal metabolic rate, so you'll burn more calories even at rest. High-intensity exercises burn the most calories, but don't select exercises solely on their fat-burning potential. Instead, pick exercises, such as sports activities, that you enjoy and want to incorporate into your daily routine. Walking is proving to be the best exercise of all, easy on the joints. Dr OZ, a surgean and frequent visitor on Oprah says 10,000 steps a day. Get a pedometer and start walking.

I have fought my weight most of my adult life. I am married to a thin person who can eat like a bird all day and never admit to being hungry. Here is her brilliant advice and she gives it to me often. “Eat when you're hungry and stop when you're full"

It's easy to mindlessly eat a tub of popcorn, a whole bag of chips, or a carton of ice cream (my personal downfall) while watching TV or going to a movie so make eating a separate activity.

Don't eat on the run but if you do grab something healthy from home. No one eats perfectly. If you continuously have trouble controlling what you eat, realize that correction of your eating problems may be beyond your own abilities. Please consult a psychologist or weight loss professional for additional help.

Hunger is one of your body's strongest stimuli and can be an evil challenger to your willpower. Hunger is also relatively slow to subside, and can cause you to eat more than you intended. I addressed this earlier when I said don't let yourself get really hungry, you will overeat every time and you know what happens, in a few minutes you are stuffed and wonder why you ate so much.

Instead of three meals per day, try eating five or six smaller meals. By eating more frequently, there will be less time between your meals and less chance you'll experience such intense hunger. As an extra benefit, some evidence suggests that eating more frequently can also help raise your metabolic rate. It is also better for diabetics.

When it's not possible to eat more frequently, make sure that your meals contain a mix of nutrients. In particular, fats and protein are digested much more slowly than carbohydrates. While most carbohydrates leave your stomach within about two hours, protein takes approximately four hours to digest, and fat takes as long as six hours.

When making changes to your diet, it's very easy to lapse back into your old eating habits. Keeping a food diary is a great way to help prevent that. . Buy an inexpensive spiral notebook and simply write down everything you eat during the day. If possible, keep your food diary with you and make your entries soon after you've eaten. For maximum benefit, keep making entries for at least three weeks.

Keeping a food diary forces you to give conscious thought to everything you eat. It may be a tedious task at first, but it will help you more quickly develop better eating habits. Your food diary will also be a tremendous asset if you later consult a dietitian or health care provider for assistance with your diet.

If you don't take care of your body, it won't take care of you. So, as a first step, make sure that your diet supplies adequate amounts of vitamins and minerals, that you're drinking plenty of water and getting enough sleep and fresh air, and that you aren't under too much unhealthy stress. Everything you do to improve your overall health will help make weight loss more likely to occur.

Michael P Michael

Michael P Michael


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