Slimming for Healthy Weight Sustenance
Slimming helps you tone up your body and maintain a steady weight. For people who gain weight easily, following any slimming regimen enhances health benefits and reduces the risk of obesity related diseases. Slimming also makes you more presentable and self-confident.
Precautions to be taken while starting a Diet
Slimming is a suitably planned course of dietetic treatment, in conjunction with appropriate exercise. This is the only scientific way of dealing with obesity. The chief consideration in this treatment should be:
- A balanced selection of foods which provide maximum essential nutrients with the least number of calories
- Taking a low-calorie well balanced diet of three basic food groups, namely seeds, nuts and grains, vegetables and fruits, with emphasis on raw fruits, vegetables and fresh juices
- Avoiding high-fat foods, foods high in carbohydrates, beverages such as cold drinks and alcoholic drinks
- Consuming citrus fruits and vegetables, and drink skimmed milk, buttermilk, barley water, fruit juices, green steamed vegetables and raw salads
- Drinking six to eight glasses of water every day but never with meals
- Meals should be taken at fixed hours and snacking on high-fat foods must be regulated
- Salt should be restricted in the diet as excessive intake produces water retention
- Chew your food to a pulp
- Never eat until hungry
Slimming Tips
Successful slimming is more likely to be achieved by making subtle changes in one’s eating habits and lifestyle – changes that one can certainly live with and also come to enjoy. In order to achieve and sustain a perfect or near-perfect shape, one must:
- Eat slowly and you are bound to eat less. In addition, sip water with your meals and take smaller bites.
- Don’t ban any foods from your slimming plan – especially things you like. Enjoy a small portion from time to time.
- Visualize how you’re going to look once you have achieved your slimming goal.
- Never give up on a goal simply because it is going to take time to get there.
- Keep a food diary preferably with a calorie counter so that you can keep a check on your Diet.
- Don’t go shopping when you’re hungry because if you buy some eatables, you are most likely to end up eating it.
- Be nice to yourself if you have a bad day. Congratulate yourself on how many good days you’ve had and realise that one bad day isn’t going to spoil it all.
- Get some exercise and make exercise a part of your daily routine – even 20-30 minutes of exercise will pay dividends. Add two weekly sessions of resistance training which will help burn more calories even while asleep.
- Reward yourself with a treat for each pound and stone lost. New clothes make a great incentive when you’re slimming.
Control on Food
The body is in a continual state of hunger, which is intermittently relieved by eating. This perpetual drive to eat is periodically suppressed by inhibitory impulses generated by such things as the presence of food in the gastrointestinal tract, the flow of nutrients into the blood and other factors. Once the “satiety factor” has dissipated the desire to eat returns.
The chemical component of food is one of the factors that determine how it ranks on the satiety index. The more fiber, protein and water a food contains, the longer it will satisfy.
Extremely low-fat, high-carb meals do not keep hunger at bay because they are not based on slowly-digested carbs and probably don’t contain enough protein.
To be able to really succeed and keep a strict control on food, you need to chalk out a diet plan and then stay committed to your goals. In addition, serious control on food can come from:
- Making healthy lifestyle changes
- Helping yourself to very small portions
- Talking about other things so that your concentration from food is shifted
- Saying no often enough because your health depends on it
- Taking a walk after meals. Heavy meals take away the joy from walking.
Proper exercise to lose weight
Proper exercise like running, jogging, cycling, yoga, weight training and swimming does not just burn calories but does much more – it helps increase our metabolic rate so we burn calories faster. In addition, studies show that even a few hours after exercise, we continue to burn calories at a faster rate.
Proper exercise helps prevent the body from moving towards starvation. Exercise actually helps gain muscle mass. Any proper exercise, even on a calorie cut, will generally result in a gain of a few pounds of lean tissue even as body fat is lost. Lean tissue is needed to help metabolize fat. The combination of exercise and moderate calorie reduction is best for minimizing lean tissue loss during weight loss.
Regular exercise has a positive effect on body chemistry. Studies show that people who participate in endurance-exercise for several months develop an increased amount of fat-burning enzymes. In addition, exercise helps the body’s cells to better utilize insulin, thereby reducing the need for more insulin.
Regular physical exercise helps offset the declining metabolic rate normally associated with aging. People who exercise regularly have a greater bone density than those who do not exercise. To be most helpful, regular exercise should be started early in life to help maintain bone density.
Proper exercise performed regularly improves fitness, strengthens the cardiovascular system and muscles, prevents sore muscles, increases body flexibility, improve s heart function and help gain muscle strength.
densepense
http://www.articlesbase.com/medicine-articles/slimming-for-healthy-weight-sustenance-671894.html
March 5th, 2010 at 7:07 pm
What should be the suitable “Topic” for above article?
Like everything else in life nowadays, diets too have a shelf life; the new celebrity-endorsed diets become trendy while others become outdated. The passé diets of yesteryears had wholegrain crackers or fruits and now most diets are the high protein ones.
The latest diet trends include the delectable Cookie Diet, Weight Watchers Diet, Rachel Ray’s Slim Abs Diet and the much talked about Zone Diet which celebrities such as Jennifer Aniston and Lisa Ray have endorsed. Every dietician or weight loss guru has the ‘perfect’ patented formula to lose weight. Here is a look into some of the latest diets that people are raving about.
The Zone Diet, developed by Dr Barry Sears, stresses the intake of fruits, vegetables and meat. The diet does not deny people carbohydrates, but simply limits their intake of it. The Zone works according to a formula of 40/30/30, meaning 40 per cent carbohydrates, 30 per cent fat, and 30 per cent protein.
The physiological basis behind the Zone diet is an effort to limit the amount of insulin in the body. This is because a large amount of insulin can lead to a build up of fat, causing obesity and other medical problems. People on the diet are encouraged to obtain their carbohydrates from fruits and vegetables, and their fat from olive oil and other monounsaturated fats.
The biggest advantage of the Zone Diet is that it can lead to significant weight loss. It is also healthier than some diets, since it eliminates non-nutritious carbohydrates and emphasizes fruits and vegetables. The diet encourages people to eat often — at least every five hours. It is also a low-calorie diet — the typical female dieter will consume only about 1300 calories, at the most, when following the Zone. Some dieticians heartily endorse the Zone, while others dismiss it as being too complex to follow, forcing dieters to spend too much time trying to do various calculations. People tend to gravitate to the Zone because it offers them the opportunity to indulge in foods that would be restricted on other diets. Also, the diet can be more filling than other weight loss plans. The problem, however, is that a number of the claims made about the Zone are unproven. Thus the diet has been dismissed as a fad in some quarters.
In Pakistan few people adhere to the Zone principle; in main, the difficulty arises from our eating patterns which include hot oily curry and rich spices, making it difficult to switch to a low-crab, low-fat diet. And when we make a switchover to Western foods, we tend to indulge in all the fattening items such as pasta, macaroni, cheese, pancakes and crepes.
The only Weight Watchers fad which has made its way into our country are the slim-fast shakes that pack 220 calories and offer the perfect meal replacement solution. Weight Watchers Club with their yummy low calorie products, which include desserts, still have to make their way into our country. Weight Watchers’ diet is based on the principle of eating right and not denying yourself. You are not given extremely stringent rules but are taught about calorie control, a positive outlook and the sustenance of your willpower. It is not about fast weight loss but rather about permanent weight loss. It advocates a group system or buddy system where you can actually partner up with a person to regulate your and the other person’s weight loss. This keeps your morale up and the weekly Weight Watchers meetings also boost up your positive outlook towards the whole thing.
March 6th, 2010 at 12:09 am
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References :
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