Weight Loss Allies
These are your weight loss allies;
Healthy food,
Tolerance for hunger,
Physical exercise.
Most weight loss dieters experience increased-efficiency, as calories are restricted. The quality of food choice at this restricted level of intake is crucial. Fat, sugar, and high protein are definitely avoided. Sugar in excess is converted directly to fat. High sugar foods are addictive and maintain cravings for more sugar.
Diets that depend on fruit and fruit juices, high in sugar are not desirable for weight reduction. Weight loss is directly equated to exercise; not food deprivation. The jogger or swimmer is losing weight. Even the walker is losing weight, although more slowly. Hunger must be restored as a normal, welcome feeling. There is nothing wrong with hunger! In order to establish new healthy eating patterns it is essential to practice being comfortably hungry for periods as long as 4-6 hours before eating. A normal rhythm might be 4 hours between meals.
The less you move, the longer you should stay hungry; another way of looking at weight loss. Of course, weight gain is a feature of a sedentary life style and the problem is that everyday you move too little and eat too much you are gaining weight.
Diets that emphasize changes in the proportions of protein, fat, carbohydrate, fibre, and so on do not have special properties for weight control. Vegetables foods have the most to offer a weight loss program since they have low nutrient density (you can eat a lot more) and seldom trigger cravings and compulsive eating.
The timing of meals is relevant to regulating eating behaviour. More food should be eaten earlier in the day. Compulsive eating is often more difficult to control at night. It is often necessary to restructure evening activities; start new and physical activities instead of sitting all evening. Avoid alcoholic beverages. The social context of drinking alcoholic beverages is seldom conducive to selective eating and impulse control.
Eat Foods with a High Nutrient Density
A key concept in weight management is that appetite and weight regulation is largely determined by the adequacy of the incoming nutrient set. A low nutrient to calorie ratio means you will eat more and gain weight. Remember your appetite control system does not like starvation. Low nutrient density means starvation.
Realistic motivation begins with knowing that it is not easy to change even when the change is beneficial. You do need help.
You need the right information. You need to understand how you got to be overweight. You need a map to guide you to the next state you wish to occupy. You need the right tools. When difficulties arise, you need problem-solving methods and you need to persevere. All worthwhile endeavours require commitment, dedication, and perseverance.
To lose weight you must exercise! The energy cost of physical activity must exceed the energy supplied by your food intake. Remember that weight loss is directly equated to physical exercise, not food deprivation.
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