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The number of people suffering from obesity and excess weight problems has increased over the years. Nearly 95% of those who have lost weight tend to gain it back. Often this is because they have lost weight the wrong way. The following are 10 simple weight loss tips to get healthy and stay healthy.
1. Eat more frequently: Eating more does not mean to eat more food at one sitting. Eat smaller meals throughout the day, five to six meals. Smaller, more frequent meals stimulates your metabolic rate as your body’s digestive system works fine. This will give you more energy, prevent hunger pains and keep you from overeating.
2. Keep cut raw vegetables and fruits in your refrigerator or where you can see it often: It is hard to debate with the health benefits of vegetables and fruits. It helps us to bring down blood pressure; bring down risk of heart disease, stroke, and probably some cancers; bring down risk of eye and digestive problems; and a gentle effect on blood sugar that can help keep appetite in control. One of the simple weight loss tips is to eat a few pieces of vegetables half hour before you sit down to lunch or dinner. This knocks down your appetite.
3. Begin the habit of walking: Doctors say that walking is man’s best medicine for slowing the aging process and it is one of the simple weight loss tips. It helps the total circulation of blood throughout the body and thus has a direct effect on your health. Walking also helps us maintain both our muscle mass and metabolic rate as we age. Even a moderate activity like walking for half an hour every day at a comfortable speed will burn an extra 200 calories. True, this is not adequate enough to cause a significant drop in your weight, but it will give your weight loss a boost.
4. Keep yourself active after dinner: Plan an activity that you like after meals to keep your mind away from thoughts of food. It would be great if you can have your dinner at least 2 hours before you go to bed.
5. Drink plenty of water: Your body needs plenty of water to modulate body temperature and to provide the means for nutrients to travel to all your organs. In addition, water transports oxygen to your cells, removes waste, and protects your joints, organs and maintains your metabolic rate. One of the simple weight loss tips is to drink at least a gallon of water a day. In addition, you can curb your appetite by drinking a glass of water or some tea before meals.
6. Do not measure your weight daily: Your weight fluctuates constantly across the day and you weigh more at night than you did in the morning. Daily fluctuations can be misleading and discouraging. It is enough weighing once a week at the same time.
7. Have a healthy and large breakfast: There is an old saying, Eat breakfast like a king, lunch like prince and dinner like a pauper. People who eat a healthy and large breakfast, generally, feel less hungry throughout the day. Researches confirm that eating the major part of our daily calories early in the day allows the food to be used to produce energy, thus fewer calories are left over to get converted to fat.
8. Follow some good weight loss programs: One of the simple weight loss tips is to follow diets and weight loss programs, which are more flexible now than they once were. There are many diets already portioned out, they are made attractive and can be prepared in a matter of minutes. You can learn new, wiser eating skills. Keep in mind that weight loss program will most likely include some physical activity.
9. Increase your physical activity: One of the simple weight loss tips is to be active in general like climbing the stairs instead of taking elevator, moving around instead of sitting still, sitting up instead of lying down. It has been found that a half hour aerobic workout accounts for far less energy expenditure than our minute-to-minute movement in the office or at home.
10. Increase your metabolism: People who diet without exercise often get fatter with time. Although your weight may initially drop while you are on diet, such weight loss consists mostly water and muscle. When the weight returns it comes back as fat. One of the simple ways to lose weight is to increase your metabolic rate by exercising regularly.
Rajeev Kumar
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