In this article we are going to show you some sensible PROVEN Ways to lose weight fast.
The good news about the diet tips enclosed are they do not involve starving yourself, or using fad diets that can actually be bad for your long term health.
1.
Drink water
Water is quite possibly the single most important catalyst in losing weight and keeping it off longer term.
Water acts as an appetite suppressant by keeping your stomach full and fending off dehydration which can lead to false cravings/hunger.
Water also helps your body metabolize stored fat by helping the kidneys flush out waste. When you don't drink enough water the liver which works to provide stored fat for energy helps the kidneys eliminate waste and becomes less effective at metabolizing fat.
Drinking water ice cold burns about 62 calories a day. Your body has to work to raise that waters temperature to your body's temperature. This equals around 430 calories per week.
2. Eat regularly
This means eating 5 times a day and the
most important meal is breakfast.
Make sure you fuel your body first thing in the morning to avoid hunger pangs later in the day.
When you eat 5 times a day you will never feel hungry, make sure the total calories consumed are sensible and don't over eat in any of the meals learn portion size control!
3.
Eat lots of fibre
Eating adequate fiber foods to help keep things moving through your bowel. And like water, fiber rich foods bulk you up and make you feel fuller for longer.
Fibre is found only in plant foods our bodies cant digest it to so it simply goes through the body. During the elimination process it cuts calories consumed by attaching to protein and fat that you eat along with it removes that as well
In addition, high fiber foods are typically low in calories and filling, so you are reducing your calorie intake overall.
Good fibre foods include: strawberries, apples, figs, chickpeas, potatoes, (with skins) broccoli, brown rice, beans, bran and nuts.
4. Consume more good fats
There are good fats and bad fats
Good fats provide you with essential fatty acids (linoleic and linolenic acids) needed for normal reproduction and growth, as well as for production of prostoglandin, a hormone like compound that regulates blood pressure, prevents blood clotting and lowers the risk of heart disease.
For example, the reason oily fish is a great food stems from the fact that the essential fatty acids which it contains can actually help your body burn fat more efficiently and protect against disease. Get at least three portions of oily fish a week with Salmon, mackerel, herrings and sardines being good choices.
5.
Get plenty of quality protein
Quality protein is an effective weight control tool because of the satiety factor and its ability to keep you full for longer periods. It also balances out carbohydrates by preventing insulin spikes that cause energy loss and sugar cravings
Protein helps to maintain muscle mass which is important in the fat burning process.
Good choices include:
Fish, shrimps, Low fat cottage cheese, low fat yogurt, skimmed milk, egg whites, s Weight gain is caused by consuming too many calories, whether they are from carbohydrate, protein or fat.
6. Carbohydrates can help you lose weight
Don't believe what you read about carbohydrates being bad for you, they can actually help you lose weight!
A diet containing good carbohydrates such fruits and vegetables, wholegrains and moderate in fat and calories, will result in weight loss
Good carbohydrates will also help you combat hunger pangs as they are slowly realized into the body.
When eating carbohydrates eat them "from the earth" with no refining or processing.
These include whole grains, vegetables; fruits and beans.
Sensible weight loss
If you have read the above you will see that it is not the food group, but the quality of the food in it that's important for fast weight loss.
We have outlined all the major food groups above and providing you eat quality foods in these groups and eat a sensible 5 meals a day you will lose weight and feel healthy and full.
For more sensible advice on diet and wieght diet as well free newsletters and ezines go to:
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Quality Protein - Eat It and Lose Weight Fast!
It provides an immediate satiety factor and because it keeps you full for longer periods.
It also balances out carbs by preventing insulin spikes that lead to a drain of energy and cravings for sugar.
Protein helps maintain muscle mass which is a very important part in the fat burning process.
Lose weight and feel healthier
A diet based on increased, levels of protein has been shown in a number of studies to give an added boost to dieters. By helping them increase weight loss, increase loss of body fat, and reduce the loss of muscle tissue.
Most experts recommend a diet containing 25 - 35 percent protein for weight loss and between 20 - 25 percent protein for weight maintenance.
In the above cases, the protein consumed should be high quality protein.
Evidence as to why protein curbs hunger
An experiment found that feeding rats a high protein diet increased the activity of genes involved in glucose production in the animal's small intestine.
The consequence of this led to increased glucose production, which was detected by the liver, and relayed to the brain, causing the rats to cut their food intake.
So lets look at some great quality proteins, that if eaten will make you healthier, more energetic and help you lose weight.
Chicken and turkey
These are excellent their low in fat (without the skins) and you can roast, broil, grill, or sauté them
One word of caution: If you're buying ground turkey or chicken make sure its breast meat. Most ground turkey or chicken contains dark meat and skins and other stuff as filler, which is certainly not quality meat!
Fish and shellfish
You have a huge variety to choose from here.
In fish you have salmon, tuna, cod, haddock, halibut, sea bass, snapper, herring, mackerel, sardines and swordfish.
In shellfish crab and lobster are good choices.
You can't go wrong with these foods, just be careful on the sauce and don't fry them.
Red meat
Yes you can eat red meat!
Contrary to belief it's not all full of cholesterol. You can have lean meat which is only about 7% fat.
Choose the round cut, top sirloin, shank, round flank or chuck for meat low in saturated fat.
Low fat cottage cheese
Of all the protein foods this is one of the best and you don't even have to cook it, it's a tasty quick snack whenever you feel hungry.
Egg whites
Packed with protein, low in calories and containing no cholesterol another great quality protein choice.
Just make sure the egg is well cooked to kill salmonella bacteria.
A word of warning
Yes quality protein is good for you, but don't go over the recommended proportion in your diet i.e. 35% maximum.
You still need fat and carbohydrates for a balanced diet!
Diet at the end of the day is all about balance and it's the balance of the food and the quality you eat, which is reflected in your weight and overall health.
who says that water makes you fat? No, water have no calories and make weight loss easily if you drink plenty of water. Drinking water is mainly important for your health and make you weight loss easily.
And to go out more to exercise. C'mon Spring! I can't wait to go hiking again. Exercising on machines are no fun.