How To Lose Weight…?
Eight easy yet effective tips
- Eat regular, balanced meals
Eating three meals a day reduces overeating. Start with a healthy breakfast. Meals should be spaced four to six hours apart and include foods from each of the food groups.
- Eat only when hungry
Ask yourself if you are really hungry. Avoid eating out of habit, boredom or for emotional reasons. Try to figure out what it is that you really need.
- Create a healthy eating environment
Serve foods in the kitchen rather than at the table. Eat at the table rather than in front of the TV or computer. Eat slowly. It takes your brain about 20 minutes to realize that your stomach is full. Eat according to your age and level of activity. Also, you should eat regularly and avoid snacks in between meals.
- Choose healthy beverages and snacks
Satisfy thirst with water. Pop, sweetened hot or cold drinks, juice and alcohol can add many unwanted calories. Small snacks can help control hunger. Keep pre-cut vegetables and washed fruit handy for easy snacking. Avoid fried, salty and sugary snacks. Reduce excessive sugar – avoid soft drinks, cordials, biscuits, cakes, desserts, jam. Reduce excessive fat and calorie intake and also avoid deep fried food, choose low fat food.
- Choose appropriate portions
Too much food, healthy or not, leads to weight gain. If you can, check your portions with measuring cups or scales. Talk to a dietitian about how much food is right for you. Learn about eating sensible portions and balanced meals and snacks. Avoid fad diets. Shop with a list to get only what you need for nutritious meals, avoiding impulse buys. Buy fruits and vegetables economically; fresh when in season, frozen when they aren’t.
- Eat fiber-rich foods
High-fiber foods may help keep you feeling full longer. Whole grains, vegetables, fruits and legumes (dried beans and lentils) are high in fiber.
- Build exercise into your day
Exercise helps muscles use glucose and burn calories. Do aerobic exercises such as brisk walking, skiing, or biking for at least 150 minutes each week (e.g., 30 minutes, five days a week). If you can, increase the amount of time and intensity gradually. Add resistance exercises like lifting weights three times a week. Check with your family health care provider before starting. However, do remember that you don’t need to join a gym to stay active; brisk walks will help you achieve the same results.
- Use Proactol Plus
One of the safest over the counter appetite suppressants, Proactol Plus, consists of organic and soluble fibers that become highly viscous when they bind with bile acids during food digestion. This creates a highly viscous solution to slow down digestion and the absorption of food. Your stomach then finds the viscous solution a lot harder to digest, causing it to remain in the stomach far longer than an ordinary meal usually would. This would give you a feeling of being full for much longer and will suppress your appetite and food cravings. Therefore, Proactol Plus is generally considered as free of any side effects of drug interactions. Besides, it is also very economical and affordable even if used for long-term and on regular basis.
Last but not least, the key to reaching and staying at a healthy weight is to make lifestyle changes you can live with. Set realistic goals. Make one or two small changes at a time. When these changes are part of your daily routine, add new ones. Maintaining a healthy weight is very important in managing your overall health. Doing so will help you control your blood glucose, blood pressure and blood fat levels. A healthy weight can help to reduce the risk of complications such as heart disease and stroke and simply makes you feel better, with more energy.