12 Tips To Help You Lose Weight Healthily

In our modern world, people constantly seek for instant
gratification and they want instant results.
When there is a demand, there will be people rushing to provide it.
So here comes the fast food restaurants, processed food
that can be cook quickly and canned drinks that contains huge amount of sugar.
All the quick fixes that people want can be found easily but the question is,
do the quick fix really help us?
There is also a huge shift in lifestyle, we are getting more stationary
and not getting enough physical activities.
How many of us are guilty of spending hours on the couch watching TV
or sitting in front of the computer for hours?

We can see that the lifestyle and food we are having now
is the cause of the increasing obesity rate.
First of all, if you are in the acceptable weight range,
give yourself a pat on the back and keep up the good work,
and for those who think that they need some work out done
and they need reasons for them to get into a good shape,
here are 3 good reasons.
Do you want to move freely without lugging around the excess weight
that make dread taking another step?
Do you want to have a better self image?
Do you want to be more healthy and be free of diseases?
I can come out with much more benefits and I believe you can think of
a lot more if you spend some time on it.
Tips To Help You
I had seen ads that says lose weight quickly or some quick fix diets
that are probably made to cater to the “quick fix hungry” people
but I do not agree with the methods of quick
fix diet or lose weight quickly in a short amount of time
because I believe that those are not sustainable methods
and can be damaging to your health.
How many times had you see people go into some quick fix diet
just to lose a few pounds and gain back double?
Here are some  tips that will help you lose weight healthily,
tone your body and sculpt your figure to your liking .
It does take some work and sacrifice, but you'll feel
so much better about yourself.
1) Eliminate White Starches from Your Diet

Some diets are just too complicated to follow.
They involve counting calories, weighing food
and subscribing to home-delivered healthy meals.
Simply avoiding all white starches, like
white bread, white rice and pasta, potatoes and sugar
will help you to lose weight immediately and easily.
White starches have a high glycemic index, which means
they convert to sugar more readily in your body,
which turns into fat. They stimulate more insulin production
and keep fat around your belly, the worst place
for bathing suits and the health of your heart!
Stop eating food in boxes or can
2) Eat whole food


Basically food like noodles, bread or flour are not natural food.
These food tend to cause your sugar level to spike
and fluctuate greatly. When your sugar level spiked
or fluctuate greatly, you tend to go hungry easier
and there is a greater tendency for you to snack.
Eating whole food like brown rice, fruits or vegetables
with high fiber can help you to feel full
for a longer period of time.
This equals to less snacking and less calories.
3)Stop eating food in boxes or can
Go to your kitchen and see the amount of food
that are packed in boxes or cans.


Most of these food are either highly processed or huge amount
of sugar were added into it.
By cutting back on these food, you can cut away lots of
unnecessary calories from your diet.
4)Do not skip meals
Whenever you skip a meal, did you notice that you
will binge eat on the next meal? When you start to binge eat,
you will add a whole lot of extra calories to your diet.
Keep to your meal plan and you will eat
a more constant amount on every meal.
5)Have an adequate amount of fats in your diet

Stop! Do not go grab the bacon now. When I mentioned fats,
I mean healthy fats such as nuts, eggs, seeds or avocados.
Denying yourself of fats will affect your hormone level
which will cause you to have a stronger urge of craving.
6)Have healthy proteins

Having good healthy proteins such as chicken or fish.
if you are vegetarian, mushrooms does the job too.
Protein has a high thermic effect that will help your body
to burn more calories to break down the protein
into smaller amino acids and it will also help to keep you full
longer than carbohydrates. Protein is needed for building muscles
which also contributes to increasing your metabolism rate.
7)Chew your food
I personally love this tip. I did a small trial
during one of my dinner where I had only a small amount of food
but I chewed 30 times before swallowing the food.
Not only I feel full, I was also too tired to eat anymore.
This is definitely a great way to control the amount of food
you are eating. I don’t recommend you to chew 30 times
before swallowing because it can get a bit tiring.
Start with 20 chews instead. The result will be great.
8) Remove sugary drinks
Are you guilty of drinking so much fizzy drinks, coffee or tea
and then you ask yourself why you always fail to lose weight?
Sugary drinks contain lots of sugar which will cause
your blood sugar level to spike and thus stopping the production
of a hormone call glucagon which helps to utilize fat as energy.
9) Drink Water, Not Diet Soda

Drink plain water instead, no calories or sugar added,
the perfect drink for a perfect health.
Proper hydration is a weight-loss pearl that many people forget.
Drinking lots of water increases your energy level,
making it easier to stay active and exercise regularly.
Our body's metabolism is boosted by water intake
because it works harder to raise the temperature
of the water imbibed. Muscle tissue contains
approximately 75 percent water, and adequate hydration
helps maintain muscle tone, which increases
the body's fat burning capacity.
I and other physicians recommend drinking at least
in hotter or drier weather or when exercising.
Tips to stay hydrated include keeping a bottle of water
at bedside and at your desk at work, and be sure
to drink water at every meal.
Recent studies have demonstrated that drinking diet soda
actually causes a wider waist in humans
because it can increase your appetite.
Aspartame, the artificial sweetener in diet soda,
was shown  to raise the blood sugar in mice prone to diabetes.
So stick to water while dieting to achieve maximum effects of hydration.
10) Aerobic and Weight Training at Least Four Times Per Week

The little secret about weight loss is simple: Burn more calories
than you eat and the fat will be shed!
Exercising is definitely a good habit that you want to pick up.
It keeps your mind fresh and help to shed some pounds.
Find a sports that you like so that you can keep at it for long term.
Find a buddy if possible, both of you can help to encourage each other
along the way.
Aerobic exercise is only effective if you are working
hard enough to sweat and increase your heart rate (pulse)
to work hard enough to burn fat.
The fat-burning zone is the zone at which you are doing
enough work to burn fat, and this is related to your heart rate
or pulse while exercising. The fat burning zone formula is the following:
Fat burning zone = 220 - (your age) x (.75)
The result of this formula tells you approximately how fast
your heart must beat during the exercise period to burn fat.
Yes, that means getting out there and sweating and working hard
for at least 30-45 minutes, four times a week.
To help you endure the pain, try exercising while watching
your favorite movie or sporting event.
Compile several "workout playlists" on your MP3 player,
consisting of your favorite upbeat music.
The fervent beat will provide a nice cadence to your run
or powerwalk and help you forget your misery.
I am not recommending spot training, as I do not think it works.
Rather, exercise large and small muscle groups to tone the body
and contribute to overall weight loss.
Circuit training is an effective tool that combines weight training
with aerobic benefits.
11) Avoid Stress

Stress contributes to weight gain in various ways.
It causes the release of the hormone cortisol, which can slow metabolism
and alter blood sugar levels. It can cause unhealthy food cravings
for sugar or carbohydrates. During times of particularly high stress,
people eat in an attempt to fulfill emotional needs.
If you are tempted to eat when you're not hungry, find a distraction.
Do not skip meals, especially breakfast.
Identify comfort foods and keep them out of your home or office.
Practice relaxation skills such as yoga, massage, dance or exercise.
Get adequate sleep and welcome encouragement
and support from friends and family.
12) Be Realistic

Always  seeking weight loss with realistic expectations.
Be happy with your result and don`t expect too much.
Set realistic goals for yourself so you will not be disappointed
and will stick to the program. Understand that your age, genetics,
schedule, home life and overall outlook all contribute to your
outer appearance, and learn to be happy with what you have.
You do not need to make a drastic change to your lifestyle in a shot.
You can start by cutting down the amount of junk food you eat
and slowly add in healthier eating habits, food and exercises
into your lifestyle. Good luck with your weight loss journey
and I hope I can hear some success stories from my readers.