"How to"
Diet and Weight Loss Tips Part 2
 More
tips on achieving and maintaining a healthy weight loss.
Pre-bagged snack foods
are a great way to stay on track when the hungries
hit while you are on the road. Be sure to keep some
pre-measured snacks with your in your car in case
you get stuck in traffic. This strategy could help
you to avoid any last minute golden arches runs out
of weakness. Stick with snacks that will fill you
up like little baggies of whole grain cereals, trail
mixes and granola bars. But watch that calorie and
fat intake--some are better than others. Tip from
Joanne Bednar from Motivation Station
- Caloric Intake
Just because you are eating healthy and exercising
doesn't grant you a license to over-eat. The rule
still applies that in order to lose a pound of fat
per week, you must eliminate 3500 calories from
your weekly intake/output. The best strategy to
do this is to reduce your caloric intake by 250
per day, and exercise off 250 per day (500 x 7 days
in a week = 3500). So how many calories should you
really be taking in? Try this formula:
#1 Take your weight and multiply it by 10.
#2 Take that number and multiply it by .30 for light
exercise, .40 for moderate exercise or .50 for heavy
exercise.
#3 Add up the answers to #1 and #2, then multiply
that answer by .10.
#4 Add up the answers to #1, #2, and #3 to get your
estimated calorie intake per day.
(From the American Dietetic Association)
- Trying to stick
to smaller portions can be depressing if you enjoy
eating. To make your meals look bigger, serve them
on a large bed of lettuce! Also, fix a big green
salad with your small meal and the fiber will help
fill you up and keep you feeling satisfied, not
to mention filling your diet full of healthy vitamins!
Tip from Joanne Bednar
- Unfortunately, alcohol
isn't so great for those wishing to lose weight,
or even maintain for that matter. Alcohol has too
many calories per gram, just like fat. Fat has 9
calories per gram, carbs have 4 calories per gram
and protein has 4 calories per gram. But alcohol
has 7 calories per gram, so you can see how adding
these nutritional zero calories to your daily diet
can really hurt your weight loss plan. Alcohol is
absorbed into the bloodstream almost immediately
rather than staying in the stomach like food, so
you certainly aren't going to feel full after drinking
any. Add alcohol to a night out with dinner and
your calorie consumption is through the roof. The
worst part about alcohol is that it is a depressant,
which means it will slow down your metabolism. A
high metabolism is the key to weight loss and maintenance!
Tip from Joanne Bednar from
Motivation
Station.
For thousands
of years, the Chinese have been combining the
right foods, at the right time, in the right way
to burn fat. You can too, using these basic principles:
- Certain foods boost
energy, while others depress energy. So eat the
right foods!
- Think in combinations
of food, which burn fat instead of calories.
- Eat fruit in the
morning two hours before breakfast to boost your
digestive system and burn more calories.
- Eating fresh fruit
two hours before or after any meal as a snack will
aid you in burning fat and losing weight. (Fruits
are best when eaten alone to burn fat.)
- Limit your intake
of high fat dairy products.
- When eating foods
containing protein such as meat, fish, poultry,
eggs, cheese etc., limit your intake of carbohydrates
such as; potatoes, bread, rice, pasta and grains
and visa versa. Tip submitted by Donna Willoughby
of
INSPIRATION-TIPS
- Eat when you
are hungry, and stop when you are full.
Sounds too simple right? Well, it can be that simple.
You should follow your body's cues. God created
the human body so that it would signal us when we
needed energy by giving us hunger pains. When you
feel hunger pains, it is simply your body telling
you that you need to feed it, or it will start slowing
your metabolism down. So EAT, just eat the right
foods! The act of digestion alone takes a huge amount
of energy, so just by eating you are increasing
your metabolism! The key to permanent weight loss
is a high metabolism. The single most contributing
factor to raising metabolism is daily exercise,
and increasing your muscle mass through resistance
training. Tip from Joanne Bednar from
Motivation
Station
- Water helps metabolize
stored fat! When you don't drink enough water your
kidneys can't function properly, and the liver must
help. One of the livers main functions is to metabolize
stored fat, and if it has to help the kidneys, it
can't metabolize the fat at normal levels. So less
fat is metabolized, and more remains stored in your
body. That means no weight loss. By drinking enough
water you allow the kidneys to function at full
throttle, the liver to function at full throttle,
and you allow fat burning to occur at full throttle!
Keep in mind that water also rids the body of metabolic
waste, and as you lose weight you have much more
metabolic waste than normal. The heavier you are,
the more water you need to make sure these processes
function smoothly. Tip from Joanne Bednar from
Motivation Station
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