Pointers to losing weight safely

September 30, 2009 | Leave a Comment

It is normal for people who want to lose weight to first of all think about reducing the amount of food they eat. This may be a solution, but not exactly the best there is. In fact, depending on the amount of food intake you reduce, it may even be harmful to your health. So how does one lose weight safely and effectively? Below are some pointers when trying to lose weight.


1. Beware of crash diets

Most people think that cutting down calories intake alone can shed off unwanted weight. Probably this is due to the advertising fad about low-calorie food products and beverages. Actually this could be dangerous because when they decrease their calorie intake way below the required levels, the body begins to digest the fats. Sounds good? Not actually. Burning fat requires a lot of energy. Since there is not much energy in the body to facilitate metabolism of fat, it will run at a very slow pace resulting to fatigue, illness and weak immune system.

Low-calorie diet is also compensated by burning muscle. So when people revert back to their old eating habits they usually end up gaining back some weight, if not all the weight they have shed off. They may end up having the same weight as before but more bulkier. One way to counter this is to eat small meals at more frequent intervals, so the body will not think that it is starved and will not store food as fat.

So keep in mind that you should lose excess body fats only.

2. Eat properly

Besides junking the crash diet option, you should also not forget to watch what you’re eating. Variety must always be considered so that you are able to gain the necessary nutrients. It is also healthier to eat food which are roasted, steamed or broiled rather than fried. Include lots of fiber in your diet. Drinking sufficient amount of water is also necessary.

3. Gain more lean muscle mass

Muscles burn calories when they work AND at rest. Unlike fats, muscles burn calories all-day round. In view of this, one can start weight loss by increasing muscle mass. The more muscles, the less fat will be left. This is attainable starting with working out with resistance exercises.

4. Engage in aerobics

Aerobics are not only good for the heart by increasing cardiovascular endurance, but also help in increasing lean muscle mass while simultaneously decreasing excess body fat. Aside from these, aerobics improves the metabolic process and increase its rate, even after a long while. Imagine your fat is burning efficiently while you are driving along the freeway or even watching television.

5. Extra “push”

Some people believe that smoking and caffeine can actually help in losing weight. This can perhaps be true; however, they do the body more harm than good because of their side-effects. For that extra “push”, one can try out taking food supplements.

Over-the-counter diet pills affect the amount of weight one loses as well as how long one keeps that amount of weight off. However, one must be wary of the side-effects of these diet pills. As such, one must follow closely the instructions provided in the packaging. It is also prudent to consult a doctor before trying out these weight loss pills, and also to find out which type would be best for you.

Losing weight does not have to mean sacrifice and suffering. It actually means opening up to a more full and healthy life. Yes, losing weight might entail a little adjustments plus the discomforts, but as the old saying goes, “no pain, no gain.” Besides fat, what have you got to lose anyway?

Posted by Valen | Filed Under Healthy weight loss tips 

Should you blow your diet this Christmas…

December 24, 2008 | Leave a Comment

Sometimes following a diet does not mean that you do what the diet says every moment, every day. What is more important is how you deal with occasions when you eat too much or feast on foods that are not part of your diet plan. Especially when Christmas is tomorrow! :D

So, if you failed to resist the temptations of cookies and brownies, and ended up bloated and feeling defeated this Christmas season, here are some personal ‘damage control tips’ from Isabel De Los Rios, the author of The Diet Solution Program, to help you get right back on a healthy track as soon as possible.

Here’s what Isabel says:

1. Eliminate wheat and dairy for 2-3 days after the “incident”

Wheat and diary are the 2 most inflammatory foods that cause bloating in most people. Not to mention when people overeat, it is usually on wheat and dairy foods: cookies, cakes, ice-cream, pasta, bread. Ever heard of anyone overdosing on brown rice? Or poultry? Doesn’t really happen. If it has wheat or dairy, just eliminate it from your meal plan until you are back on track with your healthy eating and rid of the “after party bloat”.

2. Drink tons of water!

This rule is applicable all the time, but after a “binge” water is even more important. I also like to add a few squeezes of fresh lemon in my water for the “detoxifying” effects. Fresh lemon helps to cleanse the liver and a squeaky clean liver will assist in your weight loss efforts.

3. Add in some extra walking

If I’ve packed in one too many calories, I get my body moving even more. Just adding in an extra 20 minutes of walking for the next few days gets me feeling back on track. I have even taken a trip to the mall just to do laps around the place. I get to people watch, see what’s on sale, and burn calories all at the same time.

What do you think? Not difficult at all, right? By following these tips from Isabel, I’m sure anyone is able to effortlessly keep weight in control this holiday. :) Merry Christmas!!

Posted by Valen | Filed Under Healthy weight loss tips 

Increase metabolism to lose weight

December 4, 2008 | Leave a Comment

Did you know that one of the important keys to successful weight loss is to increase your metabolism?

Metabolism is the process by which calories are burnt to produce energy for your body to function. It happens naturally, even if you are not exerting any effort, including when you are sleeping.

It is commonly believed that overweight people have low metabolism while slim persons have high metabolism. That is not usually the case. Weight gain is most often a result of energy imbalance - you consume more calories than your body burns. In addition, your metabolism may be slow down due to certain factors, such as aging, health condition or a sedentary lifestyle.

Naturally, in order to lose weight, you need to take in fewer calories and at the same time improve your metabolism, i.e. burn more calories, through physical activity.

Aerobic exercise is known to be the ideal exercise to increase your metabolism to lose weight, and thus prevent weight gain or help in weight loss. Strength training to build muscles should also be part of your plan. The reason being that muscle tissues burn calories more efficiently than fat. The higher muscle to body fat ratio you have, the higher your metabolism will be.

What kind of exercise can you do to increase your metabolism to lose weight?

  • Regular aerobic exercise, such as walking daily for 30 minutes or more.
  • Strength training exercises, such as weight training.
  • Any extra movement or simple activities, such as gardening, doing house chores, washing your car, walking to the store, etc.

So you see, to lose weight and be healthy it’s just that simple - exercise regularly! :)

Posted by Valen | Filed Under Healthy weight loss tips 

Losing weight the healthy way - start it right

November 6, 2008 | Leave a Comment

How serious is overweight problem?

The World Health Organization estimated that at least 400 million adults worldwide were obese or overweight in 2005, and there were more overweight women than men! Until now, obesity rates continues to be a serious problem all over the world and is predicted to reach epidemic levels by the year 2020.

The main reasons for overweight problem are none other than: excessive calorie intake plus a sedentary lifestyle. These are two of the most important health killers in this fast-moving world today.

If you are carrying a lot of extra pounds, you may be also carrying extra risk for certain health problems, such as heart disease, stroke, diabetes, hypertension, cancer and arthritis. So, losing weight to achieve your ideal weight will help to prevent these diseases, or at least control them if you already have them.

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Calculate your BMI to see if you are overweight
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There are many hyped quick weight loss methods around today (e.g. diet pills, dietary supplements), but whether or not they provide lasting results is a question. Whether these methods have any side effects on your health in the long run is also a matter of concern.

I say, it is better to rely on a healthy weight loss option that will provide lifetime results, although you may not see the results fast. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time. So, think of losing weight the healthy way and aim for long-term results.

Here are some tips on how you can lose those unwanted pounds the healthy way:

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1. Do not starve yourself.

The key to a healthier way of losing weight is: Do not diet.

You may 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 everyday.

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.

You know how the old saying that goes “breakfast is the most important meal of the day”? Eat 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, frequent meals (healthy meals, I mean).

Five small-serving snacks per day is 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, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy and 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 the 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.

Incorporate vegetables and fruits into diet

Incorporate vegetables and fruits into your daily diet

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. In short, eat a nutritionally well-balanced diet.

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 is good for the heart.

8. Exercise.

Leave your car if you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle or skate. These are good activities if you are too lazy to go to the gym and or join aerobic classes. Doing house chores is also a form of exercise sometimes. ;) Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities.

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It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself. Go slow and steady. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.

Eat healthy, drink lots of water, have enough sleep and exercise. Losing weight the healthy way will give you a higher chance of losing those extra pounds and at the same time improve your health, resulting in a totally new, healthier you. :)

Posted by Valen | Filed Under Healthy weight loss tips