Some of us are born over weight and continue through out our lives with a weight management problem that we never seem to be able to overcome. Others start having weight problems at a relatively young age when they find they really like the taste of sweet, glucose and fat laden junk foods that always seem to make them feel good when they eat them. And still many of us find we can eat any foods we want and as much as we want and never gain an ounce, until… we reach a certain age, and that age is different for all of us. Obviously weight management has no easily solutions except for one.
If you eat more calories than your body needs or can use or burn on any given day, the balance will be stored as fat for future use when less calories are available. If that day never comes, this stored energy which is stored as body fat, becomes a weight problem of being over weight or even obese. This over weight problem should be easily preventable since all we have to do is eat less food (calories), so that our bodies will start using up (burning), some of our body fat, thus bringing our body’s weight into normal range for our age and our body build. It is also important to take into consideration the fact that our not too distant ancestors used to have to farm, hunt, chop wood, knead the bread, scrub the clothes and walk great distances every day of their lives just to survive. We don’t, and therefore it stands to reason that most of us do not need nearly as many calories as our ancestors did in the old days.
According to the American Obesity Association approximately 127 million adults in the U.S. are over weight, 60 million obese, and 9 million severely obese. Obesity is a preventable disease that affects nearly one-third of the adult American population (approximately 60 million). The number of overweight and obese Americans has continued to increase since 1960, a trend that is not slowing down.
At any rate Obesity-Related Diseases are implicated in over 300,000 deaths annually. Being over weight represents the second-leading cause of preventable premature death in the U.S. (Only smoking related health problems kill more people!)
Common Sense Weight Management Tips…
Always eat breakfast… Many dieters believe that skipping breakfast equals an enforced calorie savings. Not true, skipping breakfast causes a lowered metabolic rate, translating into less calorie burning throughout the day. Not only does breakfast bolster your early-day stamina, but it may also help curb late day binges. Although breakfast should be balance of protein and carbohydrates it can be any food, not just eggs and bacon, or cereal.
Sleep for weight loss… Getting enough sleep does more than keep you from overeating through out the day. The University of Chicago recently found that a woman’s metabolism rises 40% when she gets enough sleep. For a better nights sleep and to boost metabolism even more while you sleep, use Dream Shape each night before bedtime.
Stick to regular meal times… Try your best to never skip meals. When you skip meals you will tend to over-eat at your next meal. Smaller meals and snacks spaced throughout the day will help keep blood sugar levels even and allow your body to regulate its insulin much better.
Get your daily Sunshine… Try to spend twenty minutes a day sitting or walking outside or, at the very least, sit by a sunny window. Sunlight helps to control food cravings.
Don’t use food as a tranquilizer… Eating to relive stress may feel good while you’re doing it, but you’ll most likely feel worse after. A brisk walk will do more to revitalize you and you’ll release some endorphins, leaving you feeling 100% better when you’re done.
Don’t use food as a reward… An overweight person is already to dependent on food. Try not to associate happiness or achievements in your life with overindulgence in fattening foods. Substitute non-food rewards such as a new item of clothing or what ever you can come up with as long as it’s not food.
Use Spices Liberally… Ginger, cayenne, jalapeno peppers and Tabasco sauce can boost your fat burning ability by up to 25%, according to a researcher at Kyoto University in Japan.
Drink green tea… A study conducted by the University of Switzerland discovered that drinking green tea increases the number of calories your body burns. Try to drink three cups a day. If you don’t have time to make and drink green tea each day, try one of our proven diet pills with green tea as an important ingredient such as… Body Slim, Cortiloss, or Xenadrine EFX.
Never shop on an empty stomach… When you grocery shop when you are hungry, everything looks good to eat and you’ll end up with all sorts of things you really don’t want or need. Eat a small sandwich on whole wheat, a piece of fruit, or drink a glass or juice or milk before you go to the grocery store. Try to shop from a list, as it will help keep you from getting too many extras that you will feel you have to eat, sooner or later, just because you spent good money on these items.
Dance in front of the TV… Take advantage of times when your alone. Non-boring exercise can be as easy as dancing, walking in place, stretching, twisting, swinging your arms, doing knee bends or whatever your imagination can come up with while watching your favorite show on TV. You can burn over 200 calories in just 15 minutes this way.
Exercise in your car… While your stuck in traffic, at a red light, or driving on cruise control, take a deep breath, suck in your stomach hold and release, do this 12 to 24 times. Then swirl and twist your hips while sitting, stretch your legs, rotate and bend your arms, tighten your butt muscles and release until they hurt. This will not only release lower back tension, but will also relieve stress, and help give you firm abs and a tight butt that will make you proud.
Eliminate or at least cut back on Bad Carbs… High glycemic, bad carbohydrate foods are defined on this web site at About Carbohydrates. You can’t continue to eat mostly foods from the bad or ugly categories and expect to lose weight. It just won’t happen. Eat the most filling, least fattening foods first, for example, salad before the pizza or pasta, or soup before the meal. You will fill up faster and consume fewer calories. Make this a new habit for losing weight and keeping the weight off easier.
Set A Weight Loss Goal… Make up a plan and try your best to stick with it. It will be very hard to stick with any plan in the beginning, but every time you stray, be positive and tell yourself you will get right back to your plan and try even harder this time. Remind yourself that you deserve to be fit, trim and healthy and only you can make it happen. Even so, allow yourself some flexibility. If you want a beer or a piece of chocolate cake, go ahead, just don’t drink the whole six-pack or eat half the cake. When it comes to eating and maintaining a healthy weight, moderation is the key, not total abstinence!
Who’s In Control?… Is it you, or is it the food. Many times food becomes an addiction like smoking or drugs. You need to take charge of your eating habits as part of your life since they are one in the same. Sensible eating habits are good for your health, your figure, your self-esteem, and your mental well-being.
Do what Professional Models do… To get fit fast, models cut out the ABC’s, alcohol, bread, and complex “bad” carbohydrates. Also reach for water before you reach for a snack. Water is the cheapest, safest appetite suppressant there is.
Control Late Night Snacks… Sleeping does not require lots of calories. It’s a good time to lose weight if you don’t munch out right before bedtime. If food helps you sleep better, keep it light and the portions small, and try to eat protein as opposed to carbohydrates. Protein increases metabolism and burns fat, carbohydrates at bedtime will increase fat!
Although there are many general causes for weight problems, the main one is that you’re simply eating too many calories for the amount of energy you’re body needs. To control your weight, you will either have to decrease your calories, by eating the right foods at the right time of day, or increase your daily exercise, or some combination of the two.
Maintaining a healthy weight is a matter of day-by-day conscious control of both the amount and types of foods you eat, and the level of physical activity in your life. Our environment, mainly the lack of physical activity combined with high-calorie, low-cost foods, fosters the tendency toward obesity. The good news is that if maintained, even weight losses as small as 10 percent of body weight can improve one’s overall health.