Weight Loss: “Losing Weight the Healthy Way” Part 3/10
Weight Loss: “Losing Weight the Healthy Way” Part 3/10. The race to fitness is on and a lot of people are getting into the band wagon. Some people do it to achieve a sexy body, some people just do it because they are embarrassed with the body they have now, while others do it simply to remain fit and healthy.
As such, many fitness programs are out on the internet, in gyms, spas, and fitness centers all over.
Some are too expensive to afford that one may even lose weight just by trying to work out the money needed to pursue these fitness programs.
One may not have to go to the gym or the spa or any fitness center and spend much just to slim down to obtain that longed-for sexy body. There are many books available in the bookstore that offer weight loss programs that are convenient and for free, of course, the books are not though.
These weight loss programs or diet plans are gaining immense popularity with so much publicity, testimonials, and reviews that one may be confused about which exactly to follow.
So before choosing which weight loss plan to follow, try reading these summaries about the most popular diet programs out today.
Atkins’ New Diet Revolution by Dr. Atkins.
This weight loss program encourages a high protein diet and a trim down on the carbs. One can feast on vegetables and meat but should fast on bread and pasta. One is also not restricted against fat intake so it is okay to pour in the salad dressing and freely spread on the butter. However, after the diet, one may find himself lacking in fiber and calcium yet high in fat. Intake of grains and fruits is also limited.
Carbohydrate Addict’s Diet by Drs. Heller.
This diet plan advocates low carbohydrate eating. Approves eating meats, vegetables, and fruits, dairy, and grain products. however, warns against taking in too much carb. “Reward” meal can be too high on fats and saturated fats.
Choose to Lose by Dr. Goor. Restrains fat intake.
One is given a “fat” budget and he is given the liberty on how to spend it. It does not pressure the individual to watch his carbohydrate intake. Eating meat and poultry as well as low-fat dairy and seafood is okay. A go signal is also given on eating vegetables, fruits, cereals, bread, and pasta. This weight loss plan is fairly healthy, with good amounts of fruits and vegetables as well as saturated fats. Watch triglyceride levels though; if high, trim down the carbohydrates and tuck in more of the unsaturated fats.
The DASH Diet.
Advocates moderate amounts of fat and protein intake and high on carbs. Primarily designed to lower blood pressure, the diet plan follows the pyramid food guide and encourages a high intake of whole wheat grains as well as fruits and vegetables and low-fat dairy. Some dieters think it advocates too much eating to procure significant weight loss.
Eat More, Weigh Less by Dr. Ornish.
Primarily vegetarian fare and strictly low-fat. Gives the go signal on the “glow” foods but warns to watch it on non-fat dairy and egg whites. This diet is poor in calcium and restricts the consumption of healthy foods like seafood and lean poultry.
Eat Right for Your Type.
Interesting because it is based on the person’s blood type. recommends plenty of meat for people with blood type O. Diet plans for some blood types are nutritionally imbalanced and too low in calories. And for the record, there is even no proof that blood type affects dietary needs.
The Pritkin Principle.
Focused on trimming the calorie density in eating by suggesting watery foods that make one feel full. Eating vegetables, fruits, oatmeal, pasta, soups, salads, and low-fat dairy is okay. Although limits protein sources to lean meat, seafood, and poultry. Although it is healthy by providing low amounts of saturated fats and rich amounts of vegetables and fruits, it is also low on calcium and limits lean protein sources.
For low-density calorie eating. Recommends the same foodstuff as Pritkin but restricts fatty or dry foods like popcorn, pretzels, and crackers. This plan is reasonably healthy given the high amounts of fruits and vegetables as well as being low in calorie density and saturated fats.
Moderately low on the carbs yet moderately high on the proteins. Encourages low-fat protein foods like fish and chicken plus veggies, fruits, and grains. It is also healthy but lacking in grains and calcium.
High carbohydrates, moderate on fats and proteins. A very healthy diet plan and very flexible too. it allows the dieter to plan his meal rather than give him a set to follow.
Almost 108 million Americans were overweight or obese in 1999. Until now, obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2020.
One way to prevent this scenario is to make people aware of the risks of being overweight or obese.
Here are some diseases that you are putting yourself at risk of if you are carrying a lot of extra pounds:
- 1. Heart disease
- 2. Stroke
- 3. Diabetes
- 4. Cancer
- 5. Arthritis
- 6. Hypertension
Losing weight helps to prevent and control these diseases.
The quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods that involve dietary drinks, foods, and supplements or pills do not work. If they do, the results are just temporary.
It is better to rely on a healthy weight loss option that will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short period.
Here are some tips on how you can lose those unwanted pounds the healthy way:
1. Do not starve yourself.
The key to a healthier way of losing weight is: Do not diet.
You may seem happy and feel that you are losing those unwanted flabs on your belly and thighs by skipping meals. But remember that this would not last long.
Your body cannot tolerate having insufficient food to fuel the energy that you use up every day.
If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. highs, buttocks, hips).
2. Start your day right.
Mothers always say that breakfast is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism.
Your food intake after you wake up will be used to burn fat all day long.
3. Eat small, healthy meals frequently.
Five small-serving snacks per day are better than three hearty meals. Eating more frequently, and in small servings, can prevent over-eating. This will also increase your metabolism and make calories burn faster.
4. Decide on how much weight you want to lose.
Keep your goals realistic. In the long run, you can’t lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life.
Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules.
5. Drink lots of water.
Your body needs sufficient water to burn fat and keep your cells hydrated and healthy.
6. Avoid too much sugar.
Plan your meals around lots of fruits and vegetables, some bread, rice, or pasta for that carbo fix that you need, plus lean meat and protein-rich foods. Sweets, sodas, and pastries should be once-in-a-while indulgences only.
7. Watch your fat intake.
Fat is not the culprit to being overweight. You need this to keep your weight at the proper level.
There is such a thing as healthy fats. Olive, peanuts, and canola oil have them. Tuna, salmon, and mackerel have omega-3 fats which are good for the heart.
Leave your car if you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle, or skate. Use these activities and other home chores if you are too lazy to go to the gym and take exercise classes. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities.
It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself.
If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.
Eat healthily, drink lots of water, have enough sleep, and exercise. This will give you a higher chance of losing weight and improving your health, which would result in a new, healthier you.