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You’re tired of being fat and now you have decided that you will do what it takes to get back your old slender form. You know that a good physique will not only boost your self-esteem but it will allow you to wear fashionable body conscious clothes again and look great. Weight loss is a battle. It is not something that can be accomplished by a mere hit-and-miss method. And because you are in the middle of the so-called “battle of the bulge”, no need to do what all the great commanders do—create a plan of attack.
A good plan will help you in achieving your goals. One way to get started is to set your goals and once you’ve done this, write them down on paper, finalize them, then print. It is not the form that is important but the content so don’t spend too much time working on it. Here are some things to keep in mind as you put your plan together:
- Set your goal and period of time it will take. You have to be realistic or else you’re just setting yourself up for failure
- Make sure you are healthy to go on a diet.
- Choose a diet and make sure it is not a fad or starvation diet. Some diets you might want to consider include the Scarsdale diet, South Beach diet, Sonoma diet, Montignac diet, and the Mayo diet. You can also create your own with some help from a nutritionist.
- Make a chart. Update it every Monday morning before breakfast. Write the following on your chart:
a) your weight and your girth measurements (breast, hips and waist) because it is more accurate to measure progress this way than by checking how much you weigh
b) how much good liquids (water, natural juices) you have drunk
c) what kind of physical fitness activity or sport you did and how long you did it
d) if you cheated and how you did it (be honest!)
- Make another chart. On it, write down what you eat every day or how many calories if you create your own diet.
- Find a picture of yourself from the time when you were slim and svelte. Paste this picture on the cover of your plan and under it include a suggestive motto which will motivate you such as “You can do it.”
Find an accountability partner. If you have someone to report your progress to or if there is someone who can sustain you when you feel like you couldn’t go on anymore, you are more likely to hang on until you achieve your goals. Your accountability partner can be your spouse, a neighbor, or a relative. He or she can encourage you as you work on your weight loss goals. You can also look for a special websites which are frequented by support groups.
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You are well aware of the great benefits of exercise and you want to experience all of them. You always try to pep talk yourself into getting into the exercise habit but when the time comes for action, you find excuses to reset it for another day. The best creams wouldn’t do as good a job of arresting the signs of ageing as exercise would. Inactivity which leads to muscle atrophy and weight gain can actually speed up the ageing process. If you have the sincere desire to exercise regularly but do not feel motivated enough to be moved into action, perhaps the following suggestions would finally get you moving:
- Choose the exercise that works for you. If you start on just any physical activity for the sake of getting a workout, you would, in all likelihood, only end up quitting. You should find an activity that you enjoy so you wouldn’t have to push yourself into doing it every time. A lot of people love jogging but you don’t necessarily have to feel the same way. If taking nice long walks is more your cup of tea, then by all means, do it. Of course you also have to make sure that you do it at a pace that would get your blood pumping otherwise you wouldn’t get any health and fitness benefit from it.
- As an exerciser, make sure you get the equipment you need—good sports shoes, proper training equipment, a bottle of mineral water, and a portable audio player.
- Plan a fixed program and stick with it no matter what.
- Make a list of enumerating the reasons why you should exercise. Try to come up with as many reasons as you can. The longer the list, the more reasons to keep exercising.
- Find an exercise partner. You can encourage and challenge each other. Time goes by faster when you do your activities with a friend. It also instills discipline if you know that you are accountable to somebody. Cancelling a workout wouldn’t be that easy.
- Reward yourself. This is especially effective for beginner exercisers. You can put aside a bit of money in a piggy bank each time you exercise and at the month, you can use it to purchase something you really like.
Breaking inertia is often the hardest part when it comes to starting on an exercise program. This is especially true for people who have been sedentary for quite a while or have never been active at all. Although admittedly it is not that easy, it can be done. And believe it or not, just like any other habit, exercising can become something that your body needs and you will find ways not to skip a session. The more you exercise, the less of a struggle it would be to get yourself to do it. In the meantime, while you are at that stage where you have to drag yourself to do it, just focus on its benefits—a healthy, energetic and great looking body, a youthful appearance and glowing skin.
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The hectic and fast-paced lifestyle of today has left many of us with little time to sit down and eat a healthy and decent meal. We are always running after time that we don’t really care what we food we stuff into our mouths as long as we eat. The irony of it is that we wonder why we gain weight, why our skin looks dull and older than it should be, and we feel tired all the time.
The reason for this weight gain is quite simple really. Our bodies require a specific number of calories in order to function properly. For women it is around 2000 calories and for men about 2500 calories and a bit more for those who are physically active. There are actually two types of calories—large calories or the energy/heat needed to increase the temperature of 1 kilogram of water 1 degree Celsius or 1.8 degrees Fahrenheit, and the small calories which refer to the amount of energy/heat needed to raise the temperature of 1 gram of water 1 degree Celsius or 1.8 degrees Fahrenheit. The former is often associated with food and is expressed as the amount of kilocalories contained in them.
The body uses calories in order to produce the energy needed by our metabolism. These calories are consumed through physical activity. If the body does not use the available calories, they will be stored as fat which in turn is manifested as added pounds on the weighing scale. The problem is that as we get older, the less time we have for physical activity or any form of exercise. This is further compounded by the fact that body’s metabolic rate also slows down with age.
The most natural thing to do in order to arrest weight gain is to decrease the amount of calories we consume and increase our physical activity. One good way to control calories is to eat a diet that is based on low calorie foods which include: brown rice, tofu, spaghetti, carrots, broccoli, natural yogurt, muesli, fish, chicken, garlic, salads, tofu, berries, lemon, mango, orange and green and black tea.
In order to do this, we need to have a list of foods with their corresponding calories. We will then use this list to design a diet plan. The amount of calories should be reduced but not too drastically that our health becomes compromised. The World Health Organization or WHO recommends a daily caloric intake of 1300-1400 calories when on a weight loss diet. Anything lower than this prescribed amount is not allowed unless recommended and supervised by a physician.
Don’t let your desire to lose weight make you lose your good sense of judgment. Keep in mind that a good weight loss diet is not one that will cause you to starve or deprive your body of the minerals, vitamins, carbohydrates, proteins, and fibers it needs. Stay away from diets that focus only on one type of food and do away with the others. Fad diets and starvation diets are bad news. There is no other way to go about it. The only way to get rid of excess weight is by doing it the healthy way.
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If you’re trying to lose weight, you should work on speeding up your metabolism. This is the rate at which your body burns up energy (calories) in order to maintain itself as well as perform other functions. A slow metabolism will cause all the excess calories consumed to be stored in the body resulting in fat weight gain. The same thing happens if an individual consumes more calories than necessary even if his or her metabolic rate is really not sluggish.
Metabolism is also a function of age.As we advance in age, our metabolism slows down therefore it is important for older people to keep their metabolism fired up. Being overweight is one of the more visible signs of ageing and many times it is not a result of overeating. Generally weight gain in older folks is due to the fact that their bodies are no longer as effective in burning calories as they used to. An active metabolismnot only promotes good health but it also helps one to stay and look fit. For older folks, this means having a more youthful appearance.
Below are some tips to help you increase your metabolism:
- Make sure you don’t have any medical problem that may be causing your metabolism to become sluggish. A thyroid problem slows down the metabolism.
- Always eat breakfast. Never skip it because it is this meal that will enable your body to effectively burn calories throughout the day. If you don’t eat breakfast, your metabolism will be sluggish and you will tend to store the calories you will be consuming for the day.
- Keep the intervals between meals short in order to keep your metabolism constantly active. Taking long breaks will slow it down. Eat several meals throughout the day but make sure you don’t feed your body empty calories as this will only be converted into fat.
- Don’t starve yourself. The body will react by storing as much energy as it can not knowing when it will be fed again. In addition, your hair and skin will become dull and unhealthy looking.
- Exercise regularly. Working out will help you develop muscles which needs a lot of calories for maintenance. This means that the more muscles you have, the faster your metabolism and the lesser your tendency to put on weight.
- Drink a lot of water. The body needs to be well-hydrated at all times because it is made in such a way that most of its functions require water. Make sure you drink at least 8 glasses of water daily.
- Avoid eating and drinking too much sugary products. Sweets will increase your blood sugar level which in turn will cause your body to function poorly and your metabolism to slow down.
Ageing brings with it a lot of challenges but thankfully there are ways to positively deal with them. A sluggish metabolism that comes with age can be improved with exercise and a change in eating habits. Work on speeding up your metabolism and you will be surprised as how much healthier and younger you will look and feel.
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As young people, we took care of our skin to prevent pimples and blemishes. As we get older we become concerned about skin ageing. Our skin is one of the things that tell others about us—ourrace, our age, our preoccupations, even our personal hygiene. Therefore, we need to take special care of it particularly when we reach that point in our lives when our chronological age begins to show on our skin.
Sun, smoking and improper nourishment all affect the condition of our skin. Although there are now many commercially available products and treatments against skin ageing, it is also important to keep in mind that there is a strong connection between the food we eat and ageing. In fact it has been proven that bad eating habits make the skin dull and lifeless which are both characteristics of ageing skin.
Free radicals are unbalanced oxygen molecules that cause ageing and decrease the body’s immunity against disease-causing elements. These molecules which are formed as a result of sun exposure or stress in turn destroys the collagen in the skin thereby making it lose its elasticity. To combat the destructive effects of free radicals, you need to eat foods that are rich in antioxidants such as uncooked fruits and vegetables including mango, papaya, avocado, black grapes, strawberries, raspberries, peas, broccoli, spinach, carrots, and tomatoes.
Other foods that work wonderfully in fighting ageing are those that contain Omega 3 and 6 fatty acids. These can be found in extra virgin olive oil, oily fish, flax seed oil, flax seeds, flax seed oil, and Brazil nuts. These beneficial oils should be used in cooking that requires pressing, bottling and heating only because high temperatures may result in the loss of nutrients. These oils aids in making the skin look not only younger but healthier as well. However, you need to practice caution as well because these oils also contain a lot of calories. Make sure you do not use them excessively.
Green tea is a great natural drink that is known to effectively counter the effects of ageing because it contains high amounts of polyphenols which are potent antioxidants. Aside from this however, green tea also offers other health benefits. It helps promote weight loss the natural way; it lowers blood pressure as well as blood sugar levels; it decreases the risk of skin cancer; it lowers the risk of damage from exposure to ultraviolet rays; it also has anti-inflammatory properties.
Lastly, it is very important to stay dehydrated. Water is a basic need of humans. We need water not only to stay healthy or to prevent ageing but most of all to stay alive. Water is needed in the metabolic process by which cells get rid of toxins and brings in nutrients into the body.
As you can see,there are ways by which we can significantly slow down ageing. Our food choices can make a huge difference when it comes keeping our bodies from being ravaged by age.
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As small children, we were that eating our fruits and vegetables would make us strong and healthy. Now as adults we still need to do the same thing because fruits and vegetables are also the very thing we need to combat ageing.
The ageing process involves the slowing down of certain natural functions including the organs that perform them thus as we age, we need to vitamin and mineral supplementation to help boost the body’s ability to function the way it used to.
Minerals are chemical elements that build strong bones, maintain a normal heart beat, assist in the production of hormones, regulate the balance of fluids in the body, and transmit nerve signals. The body needs 15 different minerals which include: iron, calcium, magnesium, phosphorus, potassium, sodium, chloride, manganese, selenium, zinc, molybdenum, chromium, copper, iodine, and fluoride.
Vitamins on the other hand are chemical compounds that are necessary in the conversion of food into energy and living tissue. We need thirteen different vitamins and only four of them are naturally produced by the body. The rest of the vitamins may be obtained through supplementation or by eating a balanced diet. The following is list of vitamins we need to fight ageing and maintain good health.
- Vitamin A: is promotes growth. It improves eyesight and appetite; food sources include green leafy vegetables, carrots, liver, and milk products; daily recommended allowance is 800 micrograms.
- Vitamin B1: is good for the nervous system, digestion, heart, muscles, and alcohol-damaged nervous tissues; food sources for this vitamin include liver, peanuts, milk and whole meal products; daily recommended allowance is 1.4mg .
- Vitamin B2: is excellent for the hair, nails, skin , good for hair, nails, skin, sensitive lips and tongue; food sources include cheese, green leafy vegetables, liver, and fish; recommended daily allowance is 1.6mg.
- Vitamin B6: helps preventnerve problems and skin disorders; food sources include pork, bananas, chicken, dried beans, fish and whole grains; daily recommended allowance is 2mg.
- Vitamin B12: is necessary in the production of red blood cells as well as in the formation of nerves; food sources for this vitamin include chees, fish and liver; the recommended daily allowance is 1 microgram.
- Vitamin C: provides protection against viruses and bacteria, reduces the cholesterol content of the blood, heals wounds, and aids the immune system; vitamin C deficiency results in tiredness, bleeding gums and the slow healing of wounds; food sources include citrus fruits, cauliflower, tomatoes, berries, and kiwi fruit; recommended daily allowance is 60 mg.
- Vitamin D makes the bones and teeth stronger; good sources of this vitamin include fish (tuna, herring, sardines) and milk products; the sun helps the skin produce this vitamin; daily recommended allowance is 5 micrograms.
- Vitamin E: is a potent antioxidant, that fights against free radicals (which cause ageing and disease); food sources include eggs, vegetable oil, nuts, broccoli, and soya beans; daily recommended allowance is 10 micrograms mg.
- Folic acid: extremely important during the first trimester of pregnancy to prevent birth defects such as spina bifida, cleft palate or cleft lip as it helps the production of red blood cells; excellent food sources includeavocado, pumpkin, melon, carrots, apricots, beans, whole wheat, and rye; the daily recommended allowance is 200 micrograms mg for everyone and 400 micrograms for pregnant women as well as those who are planning to get pregnant.
Although your body requires only a small amount of vitamins and minerals, lack of them can lead to serious health problems such as bone brittleness, anemia, and bleeding of joins, muscles and gums. When it comes to vitamin supplementation, it is important to take in only the allowable amounts as excessive quantities can be toxic to the body.
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