In times past, the concept of losing weight was alien to our society. People savoured what they liked. Individuals engaged in physically demanding work, tirelessly moving on their feet either in fields or on a warehouse floor, but not like the present day where work involves sitting behind a computer screen. Physical work was the only way for livelihood. Those people could eat anything they wanted because they were burning much more calories than what they consumed.
Over the years, our life styles have changed drastically. The advent of technology has increased our comforts many folds. But these comforts came with its own set of adverse consequences – deteriorating health. Our society’s desire to work less and have more comfort levels has started displaying unfavorable results. One such is increasing waistline. The worst yet is, the extra weight gain spills its adversity in the form of diabetes or heart disease, and much more.
Now, should not we work to shed the extra burden that is bogging our health down? At this point, it's not essential to have a toned and sculpted physique, but rather to maintain a weight that is not life-threatening.
The good news is, those who have realized that they are overweight are trying to lose weight and live a healthier lifestyle.
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WEIGHT LOSS WITH WHAT YOU DRINK
TIP #1 Drink can be the first step in losing weight. In fact, most people don't know that when they feel hungry, they may actually be dehydrated and not hungry. Over 66% of your body weight is water. This is also why water plays an important role in weight control.
So, drink plenty of water. 8 glasses of water per day are recommended, but it may take some time for you to develop habit. Apart from weight loss benefits, water also flushes all the toxins out of your body, and makes you feel better and healthier.
The best thing about water is, it has no calories at all. When you drink a lot of water, you eat less because your belly is already filled up. So, if you feel hungry, try drinking a glass of water first to judge whether you are just dehydrated and not hungry at all.
To implement 8 glasses (64 ounces/2 liters) a day regimen, the best way is to measure your water intake. Buy a bottle/jug that is designed to hold exactly 8 glasses of water.
Consider buying:
1. Stanley IceFlow Stainless Steel Tumbler with Straw, Vacuum Insulated Water Bottle. Or
2. ThermoFlask Double Wall Vacuum Insulated Stainless Steel Water Bottle with Two Lids, 64 Ounce, Black
TIP #2: As you wake up in the morning, drink a glass of water. This helps activate the digestive juices in your stomach, apart from making it well-lubricated. After drinking a glass of water, you may feel that you don't need to consume such a large breakfast.
You may also consider savouring a cup of coffee or green tea.
Prefer drinking these beverages without sugar for healthier effects.
TIP #3: Prefer drinking water at room temperature. It will benefit you in the long run by not negatively affecting your heart.
Drinking chilled water immediately after a meal interferes with your body’s ability to break down fats. The cold water solidifies fats from the food and as a result, it becomes difficult for your body to break down the unwanted fats from your body.
TIP #4: Try drinking a glass of water 30 minutes before your meal. It may make you feel fuller, reducing the need to eat as much food. Drinking water 30 minutes before your meal, in accordance with ancient medicinal knowledge, will not interfere with proper digestion, as it allows the stomach’s digestive juices to act undiluted, and with optimal effectiveness.
TIP #5: Ensure that you wait for 60 minutes after a meal before drinking water to get the maximum benefits. Otherwise, your belly gets bloated if you drink water soon after your meals.
TIP #6: Although, you can drink water while you eat, but it is not preferable, as some doctors suggest. It may not only interfere with your digestive process, as it may dilute the stomach juices, but also make you feel bloated.
TIP #7: Avoid drinking carbonated drinks, which are water-based flavored drinks only, with added sweetener, and no nutritious value, at all. All sodas are sweetened with lots of sugar. Also, diet soda is still soda. It may not have as much sugar, but it has other chemicals that are detrimental to your health.
TIP #8: Avoid drinking packed juices which have added sugar, artificial flavour, and colouring. Drink fresh fruit juice, instead. Why don’t you make your own fruit juice, at home? But avoid adding sugar which adds to the calories. Just rely on natural taste and sweetness.
Consider buying:
1. Hamilton Beach Juicer Machine. or
2. Chef'n FreshForce Citrus Juicer.
TIP #9: A more preferrable option still is, instead of drinking fruit juice, eat more fruit. Fruit provides your body with needed fiber and vitamins.
TIP #10: Go for Green Tea, but Sugar Free. Go for Coffee, but cream and sugar free.
Green tea has been used as a medicine in China for over 4,000 years. It aids the digestive system and can help ease an overly full stomach.
Why don’t you add a thin slice of ginger whilst brewing green tea? For added benefits, you can also include a small piece of cinnamon and a clove
Consider buying:
1. Traditional Medicinals Tea, Organic Dandelion Leaf & Root, Supports Kidney Function & Healthy Digestion
2. Twinings Winter Spice Herbal Tea-- Camomile, Apple, Cinnamon & Clove, Caffeine Free.
TIP #11: Drink a pleasantly warm glass of water with a spoon of apple cider vinegar/a spoon full of lemon juice added, empty bellied, in the morning. You can also add a spoon of honey for a sweet taste.
Consider Buying:
1. Nature Nate’s 100% Pure, Raw & Unfiltered Honey
TIP #12: Say big no to Alcoholic beverages, which are bad for you.
TIP #13: Some people have reported that when they drank black coffee before exercising, they lost more weight. There's no scientific proof to back this, but experts opine it may be caused by the body being forced to depend on fat for fuel. Try it. It's worth trying if you can stand black coffee. Just remember to drink plenty of water during your exercise!
However, avoid drinking excessive amounts of coffee, as it desensitizes your body to the natural fat burning potential that caffeine has.
Why not become your own barista and brew your perfect cup of coffee at home? Click here for your very own home-based coffee machine!
Weight Loss with What You Eat
When people consider weight loss, the first thing that often comes to mind is going on a diet. Unfortunately, many of the trendy diets out there can lead to weight gain, instead. Because they often involve extreme deprivation, leaving individuals so hungry that they eventually succumb to overeating. These diets often restrict the foods people love. This approach is not conducive to sustainable weight loss or a healthy lifestyle. It counterproductively leads to weight gain rather than weight loss.
Instead, adopting a healthier approach to eating involves incorporating a few daily tips. These suggestions won't deprive you of your favorite foods; instead, they encourage you to savor those treats, allowing you to enjoy them even more.
TIP #14: Eat fresh fruits and vegetables that have high water content. These are very good for you. You can choose to consume tomatoes, watermelons, kiwis, grapes, and more of the like. These items contain about 90 to 95% water, so you can eat a lot without the fear of gaining weight.
TIP #15: Eat fresh fruits instead of processed canned fruits. Anything that is processed has more sugar contents, chemicals, colours and artificial favours.. Processed and canned fruits also do not have as much fiber as fresh fruits.
TIP #16: Increase your fiber intake by eating more fruits and veggies. Dietary fiber, found in fruits, vegetables, and whole grains, offers a range of health benefits, including improved digestive health, weight management, blood sugar control, heart health, reduced risks of colon cancer, inflammation, and chronic diseases. Additionally, fiber promotes a healthy gut microbiome and supports overall well-being.
TIP #17: In veggies, the leafy green varieties are the best. You can enjoy them in salads, which are packed with nutrients. However, be cautious not to overload them with cheese. Salads without dressings are the best option. The leafy greens also have a lot of natural water.
TIP #18: Make thoughtful choices in your food consumption. Animals are driven by instinct, whereas, humans eat purposefully when their bodies truly require nourishment. Avoid being an impulsive eater.
TIP #19: Be mindful of everything you consume from the food itself to what you top it with. Toppings and condiments can sabotage a healthy meal because they are typically high in fat.
TIP #20: Gain control over your sweet cravings. Do enjoy your treats in moderation, but avoid consuming them as a meal. Keep in mind that indulging too much can contribute to weight gain. However, don't completely deny yourself, as this may lead to overindulgence later on.
TIP #21: Set meal times and stick to them by consuming your meals at planned intervals. Maintaining a consistent eating schedule helps in regulating both your food intake and your weight.
TIP #22: Restricting yourself to only one meal a day can signal starvation to your body, leading to the storage of fat instead of utilizing it as energy.
TIP #23: Consume food when you genuinely feel hungry, but avoid delaying meals until you feel famished, as this frequently leads to overeating until you feel excessively full.
TIP #24: Refrain from accepting offers unless you have a true appetite. But, if you cannot refuse the offer out of courtesy, then opt for nibbling rather than having a full meal.
TIP #25: Avoid snacking between meals, for it is indulgence.
TIP #26: When traveling frequently, seek out nutritious snacks instead of indulging in junk food. Can’t you opt fresh fruits, yoghurt or milk to suppress hunger pangs, instead of ready-made food?
TIP #27: Vegetables serve as excellent snack options. Carrots, in particular, are a fantastic choice as they not only satisfy hunger but also provide a rich dose of nutrients.
TIP #28: Apples and bananas are excellent options, in fruit category.
Apples, apart from being delicious, are packed with fiber, vitamins, and antioxidants. They support heart health, aid digestion, and contribute to overall well-being.
Bananas, with their satisfying sweetness, are a convenient energy booster, rich in potassium, vitamins, and dietary fiber. They promote heart health, aid digestion, and support a healthy lifestyle.
TIP #29: Monitoring calorie intake is advisable when consuming packaged food items. Packaged foods typically display calorie information on the packaging. It's crucial to also consider serving sizes when evaluating calories.
Packaged foods often contain high levels of preservatives, additives, and unhealthy trans fats, contributing to issues like obesity and poor nutrition. Excessive consumption may lead to health problems.
TIP #30: Opt for fresh, whole foods like fruits, vegetables, lean proteins, and whole grains. These alternatives provide essential nutrients without the additives found in many packaged foods, promoting better health and well-being through a balanced and natural diet.
TIP #31: Burn the surplus calories by the week's end, if you sense that you've indulged excessively this week. Plan gym sessions or extend your walking routine to burn off the additional calories you've taken in.
Home gym equipment will be a good idea.
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TIP #32: Avoid eating fried foods. Fried foods are saturated with fat and oil. Even after excess oil has been drained, the food item itself retains absorbed oil.
Consider buying airfryer: Pic.
TIP #33: Avoid skipping meals. Aim for a minimum of three meals a day. You can also opt for five smaller meals. This approach prevents hunger throughout the day and discourages overeating due to extreme hunger. However, three meals a day is a preferable option.
TIP #34: Just like fruits, fresh vegetables are better than canned ones. Eating veggies raw is even better, as cooking can destroy their nutrients. But if you want to cook, aim to boil them until they maintain some crispness.
TIP #35: Choose organic and pesticide-free vegetables. Avoid GMO (Genetically Modified Organisms) foods.
Consumption of GMO foods has raised concerns about potential long-term health effects, as genetic modifications may introduce allergens or unintended substances. Additionally, the use of certain pesticides with GMO crops may pose risks to human health over time.
TIP #36: Chocolates are a luxury indulgence. But if you want to relish at all, buy only high-quality stuff and enjoy them occasionally.
TIP #37: Don't eat the same foods all the time. Consume foods from all of the food groups each day. This is called as a balanced diet and is a great way to ensure you are getting all the nutrients, that include protein, fats, and carbohydrates.
TIP #38: Make vegetables a major part of your meals. The more fruits and veggies you can eat the better. But never cut out meat completely, rather reduce its consumption.
TIP #39: Prefer white meat over red meat. White meat includes chicken, and fish. Red meat includes beef and mutton.
White meat, such as poultry (chicken and turkey), generally contains less fat, particularly saturated fat, compared to red meats like beef and mutton. Lower fat content can be beneficial for those aiming to manage their cholesterol levels and overall fat intake.
TIP #40: If you want to eat red meat, prefer mutton over beef. Mutton is often considered a leaner protein option compared to beef. It contains less saturated fat, making it a favorable choice for those aiming to reduce their overall fat intake.
TIP #41: Stay away from pork.
TIP #42: Try to get up early in the morning and eat breakfast within an hour of waking up. This is the best way to give your body the jump start it needs. Breakfast is of prime importance, but you don't need to stuff yourself.
TIP #43: Don’t skip your meals at night, as it will cast a negative impact on your body in the long run.
TIP #44: White bread is good, but high fiber multigrain breads are much better. These breads are another way to add more fiber to your diet and they also have a good protein level.
TIP #45: Limit your sugar intake as much as possible. Prefer brown sugar over white sugar. White sugar itself is detrimental to your health, in the long run.
White sugar, heavily refined, lacks essential nutrients and fiber, contributing empty calories to the diet. Its consumption has been associated with health issues such as obesity, diabetes, and dental problems
Brown sugar is less refined than white sugar. Brown sugar contains molasses, which gives it its distinct color and flavor. The molasses content not only imparts a rich taste but also contributes some minerals, such as calcium, potassium, iron, and magnesium, offering a modest nutritional boost.
TIP #46: Avoid using artificial sweetener which are not all that healthy.
Artificial sweeteners may be associated with health concerns, including potential disruptions in metabolic processes, impact on gut microbiota, and controversial links to weight gain.
TIP #47: Do you have cravings for sweets? Then, do eat sweets in small potions for the flavor only. If you want dessert after dinner, share one with the whole family, but don’t gulp it like a meal.
TIP #48: Choose Natural Sweet Options. Select fruits as healthier alternatives to refined sugars. They provide sweetness along with essential nutrients.
TIP #49: Prefer Ghee from cow milk over oil. Ghee, clarified butter, has a rich and distinctive flavor that adds value to dishes. Ghee has a higher smoke point compared to many oils, including some vegetable oils. This makes it suitable for high-temperature cooking methods such as frying and sautéing without the risk of burning or producing harmful compounds. Ghee contains fat-soluble vitamins such as A, E, and D, along with other beneficial compounds.
TIP #50: In oil, prefer Extra Virgin Olive oil to all other oils. Extra Virgin Olive Oil (EVOO) stands out among cooking oils due to its numerous health benefits and versatile culinary applications.
Extra Virgin Olive Oil is rich in monounsaturated fats, which are considered good for cardiovascular health. These fats can help lower bad cholesterol levels.
EVOO contains a variety of antioxidants, including polyphenols and vitamin E. These antioxidants help combat oxidative stress and inflammation in the body.
The polyphenols in Extra Virgin Olive Oil have anti-inflammatory properties, which potentially reduce inflammation in the body. Chronic inflammation is linked to various health issues, including heart disease and certain types of cancer.
EVOO has its potential benefits for digestive health. It may help regulate bowel movements and also contribute to the prevention of gallstone formation.
Although, EVOO are calorie-dense, but the monounsaturated fats in Extra Virgin Olive Oil may contribute to satiety, helping individuals feel full and satisfied, which can be beneficial for those managing their weight.
Consider buying: 365 by Whole Foods Market, Oil Olive Extra Virgin Mediterranean Organic, 16.9 Fl Oz.
TIP #51: Consume salt in modest quantity. Salt is considered to have an indirect link to weight gain.
Excessive salt can lead to water retention, causing temporary weight gain due to increased fluid volume. While this is not fat accumulation, it may contribute to bloating and a feeling of heaviness.
Some studies suggest that high salt intake might be linked to an increased appetite. If salty foods are paired with high-calorie options, it could potentially contribute to overeating and weight gain.
There is ongoing research on how high salt intake might influence metabolic processes. Some studies suggest a potential link between a high-sodium diet and metabolic disorders, which can contribute to obesity.
WEIGHT LOSS BY YOUR COOKING METHOD
TIP #52: Try baking your food, instead of frying them. Baking eliminates the need for the excessive fat and oil required in frying, preventing your food from absorbing these substances during the cooking process.
Consider buying: Amazon Basics Silicone, Non-Stick, Food Safe Baking Mat
Consider Buying: All-Clad HA1 Hard Anodized Nonstick Fry Pan Set
Consider buying: Nordic Ware Natural Aluminum Commercial Baker's Half Sheet
TIP #53: Boil vegetables instead of cooking them. You can also steam them, as this is probably the healthiest way to eat foods like cabbages, cauliflower, broccoli and carrots.
Consider Buying: BELLA Two Tier Food Steamer with Dishwasher Safe Lids and Stackable Baskets & Removable Base for Fast Simultaneous Cooking - Auto Shutoff & Boil Dry Protection, 7.4 QT, Black.
TIP #54: An Air Fryer is a versatile kitchen appliance that has gained popularity for its ability to cook and crisp food with significantly less oil than traditional frying methods. Air Fryers circulate hot air around the food, creating a crispy layer on the outside while maintaining a tender interior. This innovative cooking method not only produces healthier meals by reducing oil content but is also a convenient and time-saving way to prepare delicious dishes.
Consider Buying: Air Fryer.
TIP #55: Exercise caution with no-fat or low-fat food products in market, as they may not necessarily be healthy. Many of them employ chemicals or carbohydrates as sweeteners to enhance taste, which can be detrimental to health in the long run.
TIP #56: Avoid crash diets which are highly restrictive eating plans that aim for rapid weight loss within a short period. These diets typically involve severely reducing calorie intake, eliminating entire food groups, or following unconventional eating patterns.
Crash diets contain more negative consequences than benefits in the long term. Although you might experience short-term weight loss, once you abandon these diets, the lost weight often returns, or your overall weight situation may worsen.
Crash diets are not sustainable, and you'll soon reach a point where discontinuing them becomes inevitable. Opt for healthier, long-term lifestyle changes instead of quick fixes.
TIP #57: Chew your food thoroughly, with 8 to 12 chews per bite. Chewing aids in the production of saliva, which has a crucial role in digesting sugars. When food is merely swallowed, without proper chewing, it enters the stomach in a less digestible form, and doesn’t yield essential nutrients and health benefits it contains.
EXERCISING TO LOSE WEIGHT
TIP #58: Include consistent physical activity into your daily routine—no gym membership required. Simple daily activities and exercises can initiate your journey towards losing weight.
When you begin working out, whether at home or in a gym, don’t expect instant results. It takes more than a week to get your body into shape and to begin making progress. Many people get discouraged that their workout isn't working, and stop exercising, which is not right.
Mark! Start Slow, and Be Consistent. Consistence is the name of the game. As you develop stamina, increase your exercise duration and intensity. Excessive exercise at the beginning can lead to injuries, as your bones, joints, and ligaments are not accustomed to the strain.
TIP #59: Weigh yourself at the beginning of your exercise routine, but avoid relying on it as an indicator of weight loss. Weight fluctuates throughout the day, and daily checks may lead to unnecessary discouragement.
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TIP #60: The most reliable indicator of weight loss is the fit of your clothes. If your clothes feel looser and you notice increased ease in buckling your belt at a tighter notch, it's a positive sign that weight loss efforts are paying off.
TIP #61: Reward yourself when you check your weight and notice improved clothing fit. Buy yourself new jogging shoes or a stylish t-shirt, as a motivation tool to stay committed to your weight loss goals.
TIP #62: Allow your body a weekly break. Take a day off from exercise to provide your body with the chance to rest and recuperate.
TIP #63: To maintain your weight, engage in 30-minute exercise sessions for three days. For weight loss, aim for at least four days of 30-minute exercise, with even better results achieved by exercising five days a week.
TIP #64: Gather info on home exercises. Numerous resources, including online research and health books, can help you select exercises that align with your weight loss goals and guide you on burning the desired weekly calories.
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TIP #65: Seek a workout partner who shares your commitment to exercise and weight loss. Having a dedicated companion provides a sense of accountability, making it easier to rise and exercise knowing someone is relying on your commitment.
TIP #66: Listen to your body's signals and take breaks when needed, especially when starting a new exercise routine. If you've been working out for an extended period, pay attention to your body's cues to avoid overexertion.
TIP #67: Gradually increase the duration and intensity of your workouts for a sustainable approach.
TIP #68: Choose an exercise routine that fits your lifestyle, whether it's late at night, early in the morning, or during your lunch break.
TIP #69: Avoid standing still; opt for walking. If possible, incorporate movement by walking around. Pacing not only keeps you in constant motion but can also enhance your thinking process.
TIP #70: Opt for standing over sitting, when possible, as standing comfortably burns more calories than sitting.
TIP #71: Choose sitting over lying down when possible, applying the same principle as mentioned above.
TIP #72: For office jobs involving prolonged sitting before a computer, stand up, stretch every half hour, and make a deliberate effort to move periodically.
TIP #73: Take a stroll while on the phone; it can turn into a beneficial workout during lengthy conversations.
TIP #74: Use the stairs instead of the elevator or escalator.
TIP #75: Quit smoking. Although, smoking doesn't directly impact your weight, it can cause irregular eating habits and increased reliance on caffeine.
TIP #76: If you can't run for any reason, then try 15 minutes of brisk walking to keep fit.
TIP #77: Consider walking to your work or the grocery store if it is not far away.
TIP #78: Hide the remote controls for your gadgets, as they promote inactivity and sedentary behavior. Instead, stand up and walk to your gadgets.
TIP #79: Just move yourself, if you need something from the kitchen, or to fetch newspaper, walk and do your work yourself.
TIP #80: If you are using public transportation, get off the bus one block before your stop and walk the rest of the way, thus incorporating walk into your routine before or after work.
TIP #81: Jogging, a dynamic and accessible exercise, is a powerful ally in weight loss, promoting calorie burn and cardiovascular fitness for a healthier, leaner you.
TIP #82: Hiking is a scenic and effective way to aid weight loss. It combines cardiovascular exercise and effective calorie burn with the challenges of varied terrain, thereby promoting weight loss and overall fitness.
TIP #83: Keep your belly tucked in while walking or sitting in a chair. This will engage your abdominal muscles and aid in reducing belly fat.
TIP #84: When no one is around, do pelvic gyrations to get your midsection in shape. It is also good for the back muscles and helps you shed extra fat.
TIP #85: Many people do shallow breathing. Rather, breathe deep to engage your diaphragm as it engages abdominal muscles and improves oxygen intake for brain health.
TIP #86: Yoga is a great way to lose weight and reduce your stress levels.
Check this link for yogic postures for weight loss: Internal link
TIP #87: Strength training burns more fat. When you work out, your body begins to burn fat to fuel muscles activity.
TIP #88: Climb the stairs taking two steps at a time to intensify effort and elevate your heart rate.
TIP #89: Lean against the wall so that your face is close and then use your hands to push your body away. Do these three or four times to stretch.
TIP #90: Swimming is a great low impact cardio exercise, especially beneficial for the people with osteoporosis or joint problems.
TIP #91: Skipping, or jump rope, is a quick and effective cardio exercise with benefits for weight loss by creating calorie deficit.
TIP #92: Consider playing tennis or basketball, as games are a great fun way to get into shape. With someone else in a competitive atmosphere, you will be driven to push yourself and you'll burn more calories.
TIP #93: Always start your exercise with a warm up of about 5-10 minutes, as your body needs to reach a certain heart rate level before workout. Similarly, end with a cool down of 5-10 minutes.
TIP #94: If you find yourself standing alone for a while, take a moment to stretch your legs. Rise onto your toes and gradually lower to your heels.
TIP #95: Before going to bed, undress and look at yourself in front of mirror. Take note of what areas you need to improve, as it can keep you motivated in your workout sessions.
TIP #96: Don't forget to complement yourself on any improvement you sense.
TIP #97: Don’t slouch in your chair. Always maintain a straight and upright posture. Slouching can cast a negative impact your back and contribute to a less toned figure. Make a conscious effort to sit and stand with proper posture at all times.
TIP #98: If you are troubled with your protruding belly, due to bloating or excess fat, try breathing exercise to help tighten those stomach muscles.
Exhale slowly, emptying your lungs, and belly fully tucked in. The gradually relax to inhale and release the belly muscles. Try breathing like this whenever you can. Try this exercise about 50-60 times a day. This will help you to lose at least an inch within 15-20 days or so.
TIP #99: Burpees are a high-intensity, full-body exercise that can significantly contribute to weight loss by elevating heart rate, engaging multiple muscle groups, and promoting calorie burn.
TIP #100: Cycling is a low-impact, high-calorie-burning exercise that accelerates weight loss by improving cardiovascular health and building lean muscle.
Click Here for More Exercise Options for Weight Loss. Internal link.
GETTING STARTED
Now that you understand how to get started, here's a little more information on losing weight and it all begins with what you eat.
Fat and weight loss have become an important aspect in our life today as we are bulkier now than we have ever been. The words "weight loss programs" catch the attention of anybody listening to a conversation or watching television. In fact, these are probably one of the most frequently searched keywords on the Internet today.
The main reason that we are so overweight is because of our relationship with food. In our society, we tend to concentrate on quantity. We simply want as much as we can get instead of the best food that we can get. Quantity always beats out quality, when it should be exactly the opposite of that.
Once you've decided to lose weight, it can be difficult to determine where exactly you should get started. If you have a strong resolve to get going and to lose weight, it is possible. You just have to figure out how to say "no."
Everybody is different. You're not going to find another person who has the same metabolism as you or who burns fat the same way as you. You may weigh exactly the same as a person next to you, but if you both were to start an exercise and diet program you both might not have the same results two weeks or even a month later, even if you did everything the same exact way each day. In saying this, it's important to realize that not everybody utilizes food in the same way either. What may cause one person to gain a pound may not do the same to another. The same is true in losing weight. If you're a married woman and you and your husband are working out together and let's say he gives up soda and loses five pounds from stopping his intake of soda and you don't lose
one pound, that shows you that you and your husband are not necessarily going to see the same results, even if you're eating and exercising in the exact same way.
The bottom line is that today's society has to work a lot harder than societies of the past. Sixty years ago women and men were thin because they had to work. Manual labor was a requirement or you wouldn't be able to eat. You had to go gather eggs from the hen house if you want eggs, you had to go milk the cows for fresh milk and you had to plow the fields to grow your vegetables. If you wanted beef, well you had to know a little something about fattening up a calf and getting it butchered. That's the way life was back then and technology has taken away all of this manual work. So, instead we have to watch what we eat and we have to go make ourselves exercise. If we don't we don't have a reason to move half the time.
It is very important to understand that you weight loss goals are very dependent on how much you are willing to work at it. It is the one thing in life that you have to do manual labor to achieve if you want to see results.
Generally, people do not need to worry about weight loss until their twenties, but with the fast food lifestyle that we live today this is not necessarily the case anymore. Many of our children are obese because they eat too much fast food and processed foods. When you're grocery shopping for yourself and your family read the ingredients of what you are eating. If you can't pronounce it, don't eat it. Processed foods cause us to have cravings and cravings cause us to gain weight. This is particularly important to understand if you are ever going to be effective at losing weight and keeping it off.
Watching your diet alone is not going to make you lose weight though. The proper diet has to be paired with the proper amount of exercise as well. The solution is an exercise regiment that will give your body the exercise it needs to
burn fat and calories efficiently. If you don't move, it's like you're in hibernation and your body just packs on the pounds, particularly around your waistline.
WORKING OUT REALLY IS GOOD FOR YOU
When you think about life in the past when your sweat was caused by hard work and the sun, it just makes you feel good all over. The sun beating down on your shoulders and the strain on your muscles just makes you feel stronger all over. There really is nothing better than working out – outside.
But, most people have moved to the city. The days of working on the farm are long gone for most, however, there are a few people who still get to have that glorious feeling of doing work and producing something that was real and keep the pounds off while they do it. Seriously, if you think about it, how many farm hands, cowboys and ranchers are fat? There aren't many. Think about their lifestyles. They get up, have a cup of coffee and breakfast, go to work, come in for lunch, go to work, come in for dinner and then go to bed early enough to get up in the morning and do it all over again. In the meantime, they get good sun and fresh air and consume fresh water all day long. It truly is a healthy lifestyle. Unfortunately, most of us work indoors, sitting down and still eat three meals a day but have to do it so quickly you don't even get the opportunity to taste it.
It's a fact of life that people in the city don't get much exercise, unless you live in a city where you walk everywhere you go. This means you have to put your mind to it and work at it. You have to fit fitness into your daily schedule or you're going to be overweight and sick. That's just the way it is. Exercise is the best way to control obesity, it is the best way to control stress, hypertension, cardio vascular disease, and other lifestyle related illnesses. If you can workout outside, even better. Your body needs as much fresh air as it can get.
CONSISTENCY IS KEY
Consistency is the most important aspect of any exercise program. If you have a goal, then if you consistently work towards that goal, you'll be able to reach it.
Getting started is usually easy for people. They go shopping, get some workout clothes, buy some running shoes and maybe a gym membership. Then, they go and workout pretty steadily for a week or two.
But, as they go, they find it harder to keep up their routine. Their lives become more demanding and they begin to go to the gym less and less. In other words, their gym membership goes to waste and they just stop going.
Many people choose to workout in the evenings, but for some this routine is even harder to keep going. If you are not completely exhausted when you get off from work, then this is a good time to go. But, if you cannot then you may need to find a way to get there in the morning. It will help you to get woke up and you'll be able to maintain your consistency.
There is a misconception that exercise makes you tired, but that's not necessarily the case. It may do this to you the first few times, but as you get fit you will find you have more energy. Couple exercise with adequate sleep, you shouldn't have any problem getting up in the morning and getting going. Plus, you'll be energized all day long, which will help you to make it through your workday much easier.
Even if you don't have a gym membership, chances are that there is a sidewalk outside your house and some people may even have access to a pool. Get up a half hour earlier, throw on the sneakers and get to walking, running, jogging or whatever your exercise of choice is.
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