Guidelines to Weight Loss
Losing weight requires dedication, motivation and a lifestyle change; however, healthy weight can be achieved by shifting your daily consumption and physical habits, without having to starve yourself or over exercise.
Here are the basic steps needed for a successful weight loss program.
- Change your attitude towards food
- Find the right exercise program for you
- Natural Appetite Suppressants
- Drink enough water and other liquids
- Get enough sleep
- Reduce stress
- Project - Think positive!
Dieting is a fundamental part of a weight loss program, considering that in order to loss weight your body needs to be able to spend more calories than you take into your body. Choose healthy and nutritious meals that you find pleasant to eat, otherwise you may end up sabotaging your diet and feeling frustrated. This is precisely why extreme, linear diets do not work. Keep in mind that your body needs specific nutrients to function properly so a balanced diet is essential, so make sure to choose meals that are high in complex crabohydrates, balanced with some protein with vegetables and fruits. Choose meals that are reduced in saturated fat. Also, try to avoid long periods of time without eating in order to control your cravings and avoid overeating.
Physical exercise is an important complement for achieving weight loss. Aerobic exercise in particular is necessary for maintaining good health and muscular strength of the heart. Keep in mind that in order to burn fat, you need to be working out at about 50 to 70% of your maximum capacity for half and hour to exhaust the stored glycogen. To increase the basal metabolic rate¹ (BMR) and achieve a successful caloric loss, it is recommended to combine both aerobic and anaerobic exercises.
It has been shown that some people regain some of the weight lost within a few years if some sort of exercise program is not incorporated into the diet.
Sleep has been shown to be an important factor in weight loss management. Some of our bodies' major activities, including temperature regulation, hormone secretion, and brain chemistry production, are based on a 24-hour cycle. When our bodies aren't in a regular sleep pattern, hormones that regulate our eating patterns are not stable thus potentially making us susceptible to irregular eating habits. According to a research study from Care Western University in Ohio, "sleeping patterns have a much greater influence on women's long term weight than eating habits or physical activity." Individuals who get 5 hours or less sleep are 30% more likely of becoming obese than individuals who sleep 7 hours each night.
Stress is also an important factor of weight management. When under stress, cortisol hormone levels increase. This hormone regulates blood pressure and the provision of energy for the body and also stimulates fat and carbohydrate metabolism for fast energy. Therefore, increased levels of cortisol can result in increased appetite and contribute to the accumulation of abdominal fat.
Finally, projecting a positive body image may sound far fetched but visualization has been proven in some scientific studies. Long term weight loss starts in your head, so if you want to be healthier, start by picturing yourself in that state and visualize it. Start mentally and emotionally experiencing how it would feel like, break old habits and motivate yourself to follow your weight loss program. Just be consistent with changes, be patient and enjoy the journey.
Sources:
www.medicalnewstoday.com
www.medicinenet.com
www.webmd.com