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Weight loss is, as most people know, a matter of determination and character. No one who casually says, “I could stand to lose a few pounds,” will actually be able to lose the weight and keep it off. It just doesn’t happen. Studies show that your lifestyle will directly affect your weight loss goals. And if you are unwilling to make a short-term dietary change into a permanent choice, determining each day to follow your new path to good health, then all hope is lost.
But if you are someone who is determined to take the weight off and keep it off, then you have come to the right place. This website has been specifically designed to help those who want to look better, feel better, and BE better. It’s not a one-stop-shop for secrets to losing 20 pounds in 3 weeks, though many of the methods listed here will significantly contribute to that. This is a site that will promote good health over dietary fads, a site that will get you into the size you have always wanted to be.
Where to Start
The following weight loss tips have been tried and tested, showing a large improvement over the years in individuals who want to take the weight off and keep it off. These tips are not big secrets; they are real healthy choices that will slim you up FAST!
- Drink More Water. Water makes up 60% of our bodies and is responsible for lowering blood pressure, improving digestion, stimulating brain function, and removing harmful toxins and impurities from our bodies. And after extensive research, scientists have discovered that a body can run it’s best when it has consumed 8-12 10oz glasses of water a day. Want to hear the best part? If you start drinking this much water, you are guaranteed to lose at least 5 pounds in the first few weeks.
- Avoid Alcohol, Soda, and Coffee. This goes hand-in-hand with drinking more water, as most beverages of this nature are designed to take the place of water. However, alcohol and coffee both dehydrate, causing you to feel sluggish, slowing blood flow, impeding digestion, and harming your liver. Not to mention the fact that alcohol is extremely high in calories. And soda, in addition to being a substitute for water, also fills your body with simple sugars, which impede weight loss. So, if you cut them out, your body will start to slim up.
- Add Walking to Your Routine. Movement improves blood flow, stimulates your metabolism, and releases endorphins into your brain. In other words, you get healthier and feel good too. Even 15 minutes a day can drastically improve your health.
- Exercise 30 Minutes a Day. Exercise is the best possible way to improve your health and speed up your weight loss. However, many individuals don’t know where to start. Well, start with this: 30 minutes of cardio a day for 4-5 days a week can significantly help your weight loss by burning calories, toning your muscles, and increasing blood flow throughout your body. Cardio includes any low to moderate impact activities that can be done for extended periods of time without causing your heart rate to spike. These activities include swimming, running, cycling, jumping jacks, and other constant-movement exercises.
- Try the Unexpected! Have you ever tried mashed cauliflower with a little garlic? Or starfruit? Or cooking a chicken breast in low-calorie chicken broth and topping with pepper and lemon? There are so many ways that you can take the typical “meat and vegetables” diet and make it something exciting and unexpected. Guess what – your palette loves to be surprised. And trying a new recipe for healthy food can go a long way to making your diet last longer, even as you remove unhealthy items from your menu.
- Cut Out Carbs. (Eat More Protein.) Bread makes you fat. It’s just true. Crackers, pasta, sourdough, cookies, and even pizza crust are high in calories and turn directly into sugar when consumed, causing you to bloat, store fat, and increase in size. Did you know that a chunk of sourdough with butter is MUCH higher in calories than a good steak? It’s true. So cut out the carbs. This will stop your intense sugar cravings and slim your mid-section. Then, balance your diet with protein to improve muscle strength, increase weight loss, and generally make yourself feel good.
- Forget the Sauce. Sauces and salad dressings are great toppers for even the most bland of foods. However, sauces typically have high fat and high caloric ingredients that make dieting a disaster, adding 5 times the fat and calories to anything they touch. Things like heavy cream, butter, wine, and cheese can be found in sauces and salad dressings. So leave them off. Enjoy the actual taste of your food. And if you need a dressing on your salad, stick to something low in calorie, no fat, no msg, and high in flavor.
- Avoid Lectins. Lectins are a part of the Omega-6 group and, in recent studies, these little guys have been shown to increase immune distress and decrease digestion. Now, when balanced with Omega-3, they pose no significant threat. However, when eaten in excess, lectins will change the entire nutritional balance of your body, and not in a good way. So, whenever possible, increase your Omega-3 intake and decrease your Omega-6 intake. This will balance your nutrients and trigger weight loss. Foods containing Omega-6 include grains, cereals, grain-fed animals (beef/chicken), vegetable oil, and eggs.
Eating Good Food That Tastes Great
Okay, so you follow the tips above, but you are having a hard time finding foods that taste good while still being a part of a well-balanced diet. That’s understandable. Eating right is hard, especially when you are used to eating sugar and carbs. So here are some tips to eating healthy foods that still taste good.
Put Pears on Your Salad! The salad is a great way to eat a lot of vegetables fast, but it might not taste great. A simple way to improve any salad is to add a few unexpected flavors. Surprise your palette! Add some pears for sweetness, some cottage cheese for a diary, and some chicken for protein. Top it off with a low calorie, no msg salad dressing (like a raspberry vinaigrette) and you have a delicious dinner plan.
Make Smoothies! Smoothies are tasty treats that can be very high in sugar. But with a bit of tweaking, any smoothie recipe can turn into a great, low-calorie, low-fat, high protein, veggie-full taste sensation. For instance, a few frozen strawberries, half a banana, spinach leaves, flaxseed oil, yogurt, carrots, kale, and protein powder all mix together to create a surprisingly delicious drink. The strawberries and banana sweeten without the need for sugar. Adding the flaxseed oil includes a great source of Omega-3s that doesn’t interfere with taste. And the veggies allow you to get the right number of servings each day. Plus, protein powder will ensure your muscles work to their fullest capabilities all day long. It’s a meal in a glass and it tastes great. So get yourself a blender and have fun.
Experiment with Spices! The complaint I hear the most from those on a healthy diet is “the food is so bland.” And I can understand that. If you cut out what is unhealthy, your choices are a bit more limited. So buy spices. Even the blandest vegetables can taste great when grilled with a bit of oregano. Brown rice can taste amazing when combined with a little onion and chili powder. And lean meat can be flavorful and unexpected if you use garlic pepper or maybe cumin. So experiment, try new recipes and keep spices around the house. They are extremely low in calorie and extremely high in flavor.
What If the Scale Doesn’t Change?
So what happens if you start a wonderfully healthy diet and follow the above tips, exercising daily to ensure good muscle tone and blood flow, and you still can’t lose weight? Well, you have several options, in that case, all of which involve a visit to your doctor.
Before starting any dietary plan or exercise regimen, it’s a good idea to check with your doctor anyway. Not only will your doctor know your strengths and be able to advise you on the correct course of action, but he/she will also know if your health will obstruct a proper dietary course or exercise plan. If this is the case, your doctor might recommend a prescription for a weight loss supplement. These supplements are designed to stimulate your metabolism and block fats from absorbing into your tissues. And unlike the ones you can find on the store shelves, these pills actually work and are monitored directly by a doctor. Each has its own risks and guidelines, but your doctor will be able to tell you more about your options if that is the course of action you choose.
But if your health is being negatively affected by your weight (or if your score on the BMI scale exceeds 30), then you might be eligible for bariatric surgery. Bariatric surgery is another term for weight loss surgery, and it’s typically something that you decide upon as a last resort. Why? Well, while surgery will speed up your weight loss and greatly improve your BMI score, it is also an invasive, dramatic, and permanent solution to your weight problems. You must be prepared for surgical site pain, recovery time, and dietary shifts.
Now there are many types of bariatric surgery, and not all of them are permanent. However, all of them involve a surgeon’s intervention, so be sure to ask your doctor if bariatric surgery is right for you. If you are just a few pounds away from your goal, then try more exercise and a different eating plan. However, if you have tried everything and you are still severely overweight, then this is probably the best option for you.