1 — Believe in yourself!
You truly can lose weight. The road to success begins in your mind – your attitude, your desire and motivation to reach your ideal weight. Whether you want to feel better, look better, or live a longer and healthier life – whatever your reasons – believe in yourself and your vision.
Say to yourself — I can do it! — I will do it! — I will start now!
Take action. Choose the best dieting tools available – information and nutritional aids, diet plans, and get started.
Don’t dwell on how many total pounds you want to lose. Take one day at a time. Once you set your weight loss goal, put it aside and live one day at a time. Wake up in the morning and tell yourself, I’m going to have a good day. Remind yourself to eat a nutritious breakfast, and to follow your diet plan the rest of the day. Plan your exercise for the day.
At the end of the day, ask yourself if you followed your plan. Did you do what you said you were going to do?
2 — Set realistic goals
First of all, what is a realistic goal? Is it an “ideal weight” number of pounds for your sex, height and weight pulled off a standardized government chart? Should it be based on your body mass index (BMI)? Or should it be a weight that you will feel comfortable with, even though it may be higher or lower than the “normal” based on BMI. When you choose your “ideal” weight make sure you consider the health risks of being overweight (or underweight).
3 — Choose a healthy diet
Learn about your body’s nutritional needs. At its most basic, metabolism is essential to life itself. It is how your body converts food, fat or muscle into energy and builds new cells or mends old ones. Your metabolism affects your weight. It determines how many calories your body requires. For example, if your metabolism is naturally low, you burn calories slowly so your body requires fewer calories.
To maintain your weight remember this formula: If . . .
CALORIES EATEN – CALORIES BURNED = 0
. . . you will maintain your current weight.
If you eat more calories than you burn, you gain weight. If you burn more calories than your eat, you lose weight. To lose weight, eat fewer calories or burn more calories through exercise – or both.
A healthy body needs both macronutrients and micronutrients. Macronutrients is simply a fancy name for nutrients that needed in large quantities; micronutrients are needed in small quantities.
You need macronutrients — including fats, proteins and carbohydrates. You can think of your total daily caloric intake as 100%. Your diet will determine your “macronutrient ratio” or what proportion of your daily calories come from each macronutrient. For example:
Here are three different diets: Each diet has the same number of calories, but with different macronutrient ratios — carbs | protein | fats.
Fats can be saturated (SAT), monounsaturated (MUFA) and polyunsaturated (POLY).
1– low-fat high-carbohydrates diet
—-—-65% carb | 15% protein | 20% fat (06% SAT, 08% MUFA, 6% PUFA)
——–47% carb | 15% protein | 38% fat (09% SAT, 23% MUFA, 6% PUFA)
——–47% carb | 15% protein | 38% fat (23% SAT, 09% MUFA, 6% PUFA)
A healthy diet is one that is low in saturated fast, moderate in carbs, and higher in MUFAs. Eat complex carbs — such as whole grains and sweet potatoes — instead of white foods like white bread.
Micronutrients are the vitamins and minerals you need for good health. Get them naturally by eating plenty of fresh fruits and vegetables and the macronutrients that are right for you.
Finally, a word abount glycemia – your blood sugar or glucose levels. Have you ever eaten a highly refined and sugared snack and felt hunger pangs and weakness a short while later? That is the result rapid conversion of your sweets into blood sugar and rapid decline in blood sugar as it is taken up by your body’s tissues and drops below normal. This is especially bad for diabetics or those prone to diabetes. Avoid high-glycemic foods, and you will not only be healthier, you will feel better. Here is where you can find a list of foods and their glycemic index (GI), fat content (grams per serving) and carbohydrate content (grams per serving).
4 — Be careful during meals
Your will have to change your eating habits. This may be hard.
People eat for many reasons. Hunger is only one of them. People eat when bored or when they are by themselves at home. Many social events provide food in abundance. Some restaurants offer “all you eat.” Whenever you are confronted with the urge to overeat, resist! Think how it will affect your weight loss plan.
Eating three big meals a day is the American way of eating for many families. Most experts now recommend three smaller meals and two snack times – one in mid afternoon and one in the evening. Don’t skip meals – your blood sugar level will drop and you may overeat at your next opportunity.
Eat slowly. It takes 20 minutes from the time you’ve eaten enough to satisfy your body to the time your hunger has been satisfied. By that time you’ve eaten too much.
5 — Drink plenty of water
Diets are more effective when you drink lots of water – a minimum of eight glasses per day.
By drinking more water, you reduce your body-fat deposits. Without sufficient water your kidneys’ ability to filter waste is impaired causing your liver to filter more waste. Your liver then becomes less efficient in turning stored fat into usable body energy, and you lose less weight. So drink plenty of water – every day.
6 — Exercise appropriately
Your body is a remarkable machine. The less food you eat with your new diet, the slower your body will metabolize (turn calories into energy). Your weight loss will slow down or stop even as you continue your diet. Frustrating, isn’t it?
Reasons why this is so are rooted in evolutionary history – during times when our prehistoric ancestors had less food to eat, their bodies compensated by slowing down their metabolism and loss of weight (and possibly extending their lives).
What can dieters do to continue their weight loss? Exercise!
Not only does exercise favor weight loss, it results in many other added benefits. It:
- increases the body’s metabolic rate (burning fat instead of muscle)
- raises the level of HDL good cholesterol
- reduces appetite
- builds lean muscle tissue
- improves muscle tone
- increases your sense of well-being (by releasing more of the body chemical endorphins)
Those benefits increase if the exercise is aerobic. For many dieters, a daily brisk walk can suffice.
7 — Maintain your weight
Once you get down to your ideal weight you will want to maintain that weight. Following the The Long Term and Sustainable Diet Lifestyle Plan in Strip That Fat will help you to maintain your ideal weight and heath.