Losing weight boils down to these three things. First, there needs to be a consistently reduced calorie intake or an increased calorie burn. Second, when we diet, we know that when we eat less, we are hungry, and when we exercise more, we are tired.
Eating less and exercising more makes it hard to continue on our quest to lose weight. Third, there are some foods which help our weight loss and there are some foods which add to our weight. Working with these three facts, here are the five fast weight loss tips which will have our clothes fitting again soon.
Tip 1: If you are hungry and consume sugar or something made with sugar, you will be hungry again soon. We all know this fact but want to ignore it or think about it later. The draw of sugar is powerful. It is the biggest let-down known to man. The feeling of fullness and added energy is temporary and disappointing. The consumption of sugar leads to an insulin spike and a resulting energy low which leads to hunger and tiredness as soon as thirty minutes later. To lose weight, avoid eating sugar when hungry. Instead grab a "sweet" tasting substitute such as a piece of fruit with a low "glycemic load" such as an apple, grapes, a pear or some watermelon.
Tip 2: Drastically reducing calorie intake eventually forces your body into "famine" mode. Simply reducing the amount of food you eat down to almost nothing in order to lose weight may work in the short term but the body eventually switches over to a "conservation mode." The thyroid sends signals to slow down metabolism. Weight loss slows or stops. The thyroid doesn't "switch" back very quickly so that when the normal calorie consumption is resumed, the weight is added back and more often there is a little "extra." To avoid these "famine" signals consume high fiber foods which gently reduce the calories consumed and keep the metabolism up.
Tip 3: There are some foods which provide steady energy and are healthier for the body. The body uses a combination of carbohydrates, fat and protein for short, medium and long term energy sources. When you consume all three of these, you are more likely to feel full longer and actually eat less. Instead of chips or cookies, try a handful of almonds and popcorn or walnuts and a few slices of apple or pear. Note how you feel after consuming this snack. It satisfies and lasts.
Tip 4: Avoid processed food and then add in exercise. The biggest hurdle to accomplish with exercise is enduring the pain and tiredness associated with any new activity. If you focus on avoiding processed food and then add in exercise after a 5 or 10% weight loss, you are more apt to continue to exercise since the muscle pain may be lower at a lower weight. You will also have the benefit of losing more weight as exercise added later will help to keep the weight loss going.
Tip 5: Exercise when you are hungry. Carefully consider when you exercise. If you know that you are usually hungry at a certain time of day, plan to exercise at that time. After your exercise you won't be as hungry and will eat a more appropriate portion with a ramped up metabolism from the exercise.
All of these tips lead to fast weight loss and are not mentioned in normal weight loss programs. They should be. Give them a try and soon your clothes will fit again.
The author is an international airline pilot and a healthy living enthusiast.
Copyright © 2010 Walt Miller. This article may be freely distributed if this resource box stays attached.
Copyright © 2010 Walt Miller. This article may be freely distributed if this resource box stays attached.
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