Weight Loss Strategies and Tips
There are lots of weight loss ideas from all over the world. My eyes were opened to new possibilities that I never knew inside this video...
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5 Weight Loss Strategies and Tips
What does it take to lose weight and live your best life?
A lot of people have very different ideas about what works and what doesn't.
Carefully evaluate each method to determine if it seems like something safe for you to do.
These are some popular ideas we have come across, in no particular order:
1. How To Avoid Menopause Weight Gain
Menopause weight gain is something that many women experience. Men as well as women have a tendency to gain weight as they grow older and less active, but there is something special about the menopause for women. Not only are we likely to gain weight around age 50, but it starts to appear in different places. Even women who stay at the same weight will often find their middle section getting fatter.
This happens because the female hormone estrogen is present in much lower quantities in a post-menopausal woman. So the distribution of weight on a woman's body changes at this time to be more like a man's, that is, centered on the belly rather than the hips. Low estrogen may also be the reason for some extra weight gain, or at least a tendency to put on weight more easily. Dieting can become more of a struggle, too.
However, this does not mean that you should quit trying to have a healthy body within the normal weight range. It is possible to avoid menopause weight gain if you are aware of the dangers and resist the temptation to indulge in more high calorie foods. At the same time, it is important to keep up your levels of exercise.
This is important for other reasons as well as avoiding menopause weight gain. Exercise can help us to maintain a healthy heart at a time of life when the risk of heart attack for women rises massively. Women of childbearing age who carry fat on the hips rather than the belly have a lower risk of heart attack than men, but that changes at the menopause when more fat is stored on the torso.
Hormone replacement therapy or HRT can prevent these changes and help you to avoid menopause weight gain. However, it is only available in consultation with your doctor and is not recommended for everybody because there can be other risks associated with it. Besides, you cannot put off the menopause forever.
So what are some of the ways that you can avoid menopause weight gain? Here are a few tips.
1. Eat healthy, increasing your intake of fresh vegetables and fruit while reducing the amount of fat, sugar and packaged foods in your diet.
2. Take regular exercise including maintaining your muscle mass with strengthening workouts. It's natural that we take a little less exercise as we grow older, but it's important not to stop. Muscle that is not maintained will turn to fat.
3. Accept that there will be some changes in your body at this time. If your weight is within the normal range, do not panic if your weight measurement increases a little. This is redistribution of weight, not gain. If you are overweight, do not look for a crash diet but find a healthy eating plan that will serve you well for the rest of your life.
Of course, it is important to consult with your doctor before starting any weight loss or fitness program, especially if you have any health conditions. Your doctor will also be able to help you with menopause weight gain and how to avoid it.
2. 10 Tips For Fast Weight Loss
Check out our 10 tips for fast weight loss if you want to lose a few pounds quickly. There's no need to starve yourself or go hungry. Simply be more aware of what you eat, reduce your intake of fat and sugar, and fill up with vegetables and fruit. Here's how:
1. Write down everything that you eat or drink that contains calories, even if it's just a splash of milk in your coffee. You don't need to count the calories. Simply writing everything down will help you to see when those sneaky high calorie foods are creeping in and sabotaging your fast weight loss.
2. Make your own meals instead of relying on TV dinners and other packaged foods. Food manufacturers add salt and sugar to almost everything to make us want more and more.
3. Include at least two servings of vegetables in every main meal (not counting potatoes), or add a large salad with low fat dressing. Aim to eat more green, leafy vegetables. Fresh vegetables will help you to feel full and satisfy your body's need for vitamins and minerals, reducing cravings.
4. Cut your fat intake in half. Since you're not eating packaged foods any more, it's easy to do this. Measure the oil that you use for cooking and only use half as much. Spread butter very thinly. Switch to low fat milk. Cut visible fat off meat before cooking, and don't eat the skin.
5. Have sweet treats containing sugar no more than three times a week. If you are a sugar addict you may find this difficult at first but you will soon have much more appreciation for the sweetness in fruits and vegetables, and fast weight loss may be your reward.
6. Indulge yourself with plenty of fresh fruit. Grapes, cherries, berries, apples, mangoes and bananas are delicious replacements for the unhealthy desserts that most of us eat. Try them chopped into low fat sugar-free yogurt.
7. Try grated carrot for a snack. Mix in a chopped apple if you want. Grated carrot takes longer to eat than a whole carrot and because of this, it's way more satisfying.
8. Choose food that you can chew, and eat it slowly, putting down your fork between bites. Go for brown rice instead of white, whole fruit instead of juice, chunks of whole foods in your soup. The added fiber will fill you up and help the body to eliminate waste, and the act of chewing will make you feel more satisfied with your meal.
9. Plan your meals and your shopping. Think ahead and make a list of what you will need, then stick to it. To make this easier, never go to the grocery store when you are hungry. Or order your shopping online for delivery.
10. When you eat, just eat. Sit at the table, even if it's just for a snack. Don't eat while doing something else at the same time (watching TV, driving, reading, checking email). If you eat with others, of course you may talk, but try to avoid bringing upheavy or contentious subjects at meals. Arguments are not good for anybody's digestion and won't help your fast weight loss.
3. CLA Supplements: Do They Work?
CLA supplements are a popular choice for anybody interested in fat loss, but what are they and do they really work to help you lose weight? Let's take a close look at CLA supplements.
Despite its chemical-sounding name, CLA or conjugated linoleic acid is not artificial. It is found in many naturally occurring foods, especially meat and dairy products. It can be extracted from those products or created in the laboratory to be taken as a supplement.
CLA supplements are often recommended for men who want to build muscle mass while losing fat. They appear to work by converting mass into lean body tissue. People who take them without making other changes in their diet might be more likely to see results in the mirror and in clothes sizes without necessarily seeing a change in the numbers on the scale. This is because muscle weighs heavier than fat, although it has less bulk, so we look thinner even if we stay the same weight.
Anybody wanting to lose weight can benefit from having a leaner body. It is healthier and it also increases the metabolism, so we are likely to burn more calories. But most dieters want to reduce their weight too.
The best way to use CLA supplements is to take them at the same time as you follow a healthy eating plan. It could be a low fat diet, a calorie controlled diet or any type of weight loss plan that you can stick to. That way you are likely to lose weight as well as reducing body fat.
Experts agree that the most important issue in choosing a weight loss plan is finding one that you can be happy with for the long term. Crash diets do not work because as soon as they finish, most people return to their old eating habits. The only way to lose weight permanently is to change your eating habits and avoid the yoyo dieting trap.
There has been plenty of research aiming to show how conjugated linoleic acid works. The Journal of Nutrition published a study finding that subjects taking CLA supplements lost an average of 6 more pounds of body fat than a control group taking a placebo.
How much conjugated linoleic acid can you take? The researchers in this study found that the best level of supplementation was 3.4 grams of CLA. There was no increased effect from having more than this.
CLA supplements can have other beneficial effects too. A study at Purdue University in Indiana found that CLA had a positive effect on insulin levels in diabetics, as well as reducing their blood glucose level and triglyceride levels slightly. Of course, it is important to consult with your doctor before taking any supplements.
There is no magic pill that will spirit away 50 or 100 pounds of excess weight overnight, but if you are willing to commit to a healthier way of eating, CLA may help you to lose body fat and achieve your goals sooner than you would without it. CLA supplements are most effective when used after consultation with your doctor alongside your diet plan to boost your fat loss while you lose weight.
4. What's Wrong With Crash Diets?
Many desperate people turn to crash diets hoping they will lose the most weight in the shortest time that way. Perhaps they have had past experiences of losing weight successfully with this type of plan, or they have read about a new diet that some celebrity has followed to lose weight fast. So what is wrong with crash diets? Is there any reason why they have such a bad reputation?
The most obvious problem with crash diets is that the weight loss is almost always temporary. If you suddenly change to a restricted diet, your body will respond by storing less water. You will lose weight and be less bloated, i.e. thinner, but you will not necessarily lose any fat. When you end the diet that weight will go right back on.
Of course, you may lose some fat too, depending on the diet and how long you follow it. However, the body often goes into starvation mode during these diets. It thinks a famine has hit, and it should slow down the metabolism and store as much fat as possible to guard against the hard times ahead. When you increase your food consumption, even if you do it in a healthy way, that famine metabolism can persist and lead your body to gain some or all of the weight back.
Added to that is the psychological effect of breaking a crash diet. Whether this happens at the end of the planned diet or in the middle out of desperation, it tends involve overeating. For this reason alone, many people who follow crash diets find that a month later, they are heavier than they were before the diet.
In addition, there are some significant health issues with crash diets. First, diets that focus on losing weight fast are usually very restrictive in the types of foods that you can eat. Many foods (and sometimes whole food groups) will be cut out. This is not something you could do in the long term without suffering from deficiencies. It is not good for the body in the short term either.
On many crash diets you will not be getting the nutrients that the body needs. It is true that you can take supplements, but many supplements rely on substances in whole foods to make them work most effectively. Nutrient deficiencies lead to cravings, making it harder to stick to the diet and more likely that you will break out in a binge. At the same time, you may be getting more of some nutrients than is healthy.
To summarize, crash diets can only ever be a temporary solution, for example for a situation where you need to lose a little weight for a particular event, and you do not mind if you gain it back - and more - afterward. The healthiest option for losing weight is to make changes that will allow you to lose weight slowly on a healthy eating plan that does not ban any foods completely, but allows you to incorporate occasional treats. In the long term, people who follow crash diets are likely to gain weight, not lose it.
5. Are You Making These 3 Diet Mistakes?
If you have tried one weight loss program after another without ever being successful for long, you are probably making some big diet mistakes. You can be given the best diet plan in the world, but it won't work if your attitude is wrong.
The following 3 major diet mistakes are responsible for hundreds or thousands of people going off plan and failing to achieve the weight loss that they deserve. Take the time to consider what effect they may be having on you.
1. Expecting Perfection
Nobody is perfect. We have all heard that statement countless times, but many of us still find it hard to apply it to ourselves and our diets. We take an all-or-nothing approach, thinking we have to stick to our diet plan 100% of the time, perfectly, or there's no point following it at all.
This puts huge pressure on us and makes us feel terrible if we slip up. It also means that after a slip-up we are likely to think, "I've messed up yet another diet, I just can't do this," or "This diet doesn't work," and abandon it. In short, perfection-related diet mistakes mean that we will use the smallest slip-up as an excuse for a massive binge.
This problem is worst for dieters who like to follow very restricted plans where no treats are allowed. Inevitably, life gets in the way and instead of planning how to cope with the challenge of a party or a wedding, they try to eat nothing all day and then cave in, abandoning the diet completely.
Your weight loss does not have to be a straight downward line. It's OK to have occasional diet mistakes, slips and gains along the way, as long as the overall trend is downward. And it's much better in the long term to lose weight slowly. It's much more likely to stay off that way.
2. The Band-Aid Attitude To Dieting
Many dieters see their weight loss plan as a temporary fix that they will use for a short time and then abandon as soon as they have reached their target weight. We call this the band-aid approach to dieting, and it's the second of our major diet mistakes.
People who see a diet as a temporary measure will often pick very restricted eating plans and then go back to their old eating habits after the diet ends. If you do that, all of the weight will go back on, in 99% of cases.
Unless you only have a few pounds to lose, it is much better to pick an eating plan that gives you flexibility. You need something that you can follow for weeks, months or even years. In fact, you need something that will allow you to live your life.
Instead of using a band-aid, you need a diet that will become like a new skin: a permanent way of eating that will enable to maintain your goal weight after you achieve it.
3. The Wrong Goals
That leads us to the third of our big diet mistakes: setting the wrong goals. In anything that we do, goals should be clear, set out in steps and achievable. In terms of weight loss, this means that as well as having an idea of your ideal weight or clothes size, you should also set smaller goals along the way, and reward yourself for each one achieved (but not with food!).
Be flexible about your final goal: as you approach it, you may want to change it. That's OK. If you avoid these diet mistakes and have the right attitude toward dieting, you will be able to achieve a weight that you are happy with - and that is much more important than numbers.
If these tips are too hard to live with, or aren't delivering the easy results you need, maybe it's time to take it up a notch to something a little more advanced.
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