Diet guide-Secrets for rapid weight loss
WEIGHT LOSS GUIDELINES
The following are tips to guide you on your weight loss journey.
1. Drink plenty of water
Ladies , first and foremost, you must drink lots and lots of WATER. It is essential for the proper functioning of our entire body.
Ladies , first and foremost, you must drink lots and lots of WATER. It is essential for the proper functioning of our entire body.
Some benefits of Drinking Water
Promotes Weight Loss
Flushes Out Toxins
Improves Skin Complexion
Maintains Regularity
Boosts Immune System
Prevents Cramps & Sprains
Illustration of how vital water is for your body
It flushes fat toxins out of the body and keeps metabolism at an optimum level.
Added bonus: It's calorie-free !
Prepare your own healthy snacks to take to work, shopping or just running errands. It provides nutrients you need without unnecessary preservatives from expensive, processed “foods.”Take along your own healthy meals to family events, outings,etc.
One advantage to a high protein intake is that it may promote short-term weight loss.
7. Get sufficient Fibre
Foods such as brown rice, legumes, fruits, veggies, whole grains, and seeds are excellent sources of insoluble fibre
(Whitney & Rolfes, 2011).
Role of fibre
Studies conducted indicate that the health benefits derived by consuming a diet adequate in dietary fibre cannot be overlooked.
It aids in weight management, as well as the management of blood glucose (blood sugar), lower cholesterol level, alleviates constipation, and can possibly decrease potential risk of some chronic diseases in adulthood eg, heart disease, certain cancers, diabetes and hypertension (Brown, 2011).
Foods high in fibre will help you feel fuller longer and help reduce sugar cravings. Also, fibre has been proven to balance blood sugar, lower cholesterol, and more.
The average person only gets 15-20 grams of fibre each day when they should be getting 30-40 grams daily.
Some high fibre foods include: avocados, legumes, okra , coconut, brussel sprouts and turnips.
8. Stock up on only healthy snacks at home
Keep your cabinets and refrigerator stocked with fresh, healthy snacks .Wash fresh fruits and keep them visible so you remember to eat them!
Even though grains have been promoted as healthy, consuming them is one of the fastest ways to pack on the pounds.
The gluten found in most grains can increase inflammation in your body and put a strain on your digestive system. The problem with store bought bread is often it has added high fructose corn syrup, sugar and preservatives.
Grains contain large amounts of carbohydrates, which break down into sugar which your body will store as fat.
11. Practice Portion Control-
Don’t supersize
Eating the recommended portion sizes will ensure that you keep on track with your diet.
12. Use herbs to give fat burning boost
Ginseng, cayenne pepper, black pepper, cinnamon, turmeric and ginger may all support your weight loss goals when added generously to your meals
Other obesity-fighting herbs and spices include cardamom, dandelion, cumin and mustard
In addition to their benefits for weight, herbs and spices are actually some of the most potent antioxidants in your food supply, and may help fight heart disease and other chronic diseases, as well as premature aging.
Studies have shown that herbs like cayenne pepper, turmeric, cinnamon and dandelion may all help promote weight loss.
Added bonus: It's calorie-free !
2. Pack healthy snacks/ Meals
Pack and take along your own healthy snacks and your healthy meals.
Pack and take along your own healthy snacks and your healthy meals.
You may already be committed to healthy eating but the rest of your family or friends are not.
Explain your goals so family or friends won't take offence .
3. Increase your protein intake
Giving your body the tools it needs to build and repair lean muscle mass burns calories even while you're at rest, speeding up your metabolism of fat.
Some studies suggest that protein takes longer to digest than carbohydrates, so when you eat a high-protein meal, you may feel fuller longer, reducing your urge to snack between meals.
4. Eat Spicy Foods
6. Moderate consumption of caffeine
Use Caffeine in Moderation: 1-2 cups of coffee per day (or other caffeinated, calorie-free beverage) has shown to be helpful in speeding up your metabolism. The amount of caffeine in just 1 cup of coffee can temporarily increase the metabolism by 15%.
4. Eat Spicy Foods
Hot peppers (such as jalepeno and cayenne peppers) increase the body's release of certain hormones (adrenaline), which stimulates the metabolism and increases calorie burn. This is due to capsaicin, which is found in the peppers and increases uncoupling proteins found in the muscle. This causes the mitochondria to produce more heat; therefore, increasing the metabolic rate. Dried mustard and chili powder has been shown in some studies to cause the same effect.
5. Drink green tea
Drinking herbal teas such as matcha white tea, black tea and rooibos tea can amp up your metabolism.
Some studies show that green tea is more effective than other teas like oolong at promoting weight loss because of it’s high levels of catechins.
So ladies if you want to accelerate weight loss, try drinking 1-3 cups of green tea daily.
Drinking herbal teas such as matcha white tea, black tea and rooibos tea can amp up your metabolism.
Some studies show that green tea is more effective than other teas like oolong at promoting weight loss because of it’s high levels of catechins.
So ladies if you want to accelerate weight loss, try drinking 1-3 cups of green tea daily.
6. Moderate consumption of caffeine
Use Caffeine in Moderation: 1-2 cups of coffee per day (or other caffeinated, calorie-free beverage) has shown to be helpful in speeding up your metabolism. The amount of caffeine in just 1 cup of coffee can temporarily increase the metabolism by 15%.
7. Get sufficient Fibre
Foods such as brown rice, legumes, fruits, veggies, whole grains, and seeds are excellent sources of insoluble fibre
(Whitney & Rolfes, 2011).
Role of fibre
Studies conducted indicate that the health benefits derived by consuming a diet adequate in dietary fibre cannot be overlooked.
It aids in weight management, as well as the management of blood glucose (blood sugar), lower cholesterol level, alleviates constipation, and can possibly decrease potential risk of some chronic diseases in adulthood eg, heart disease, certain cancers, diabetes and hypertension (Brown, 2011).
The average person only gets 15-20 grams of fibre each day when they should be getting 30-40 grams daily.
Some high fibre foods include: avocados, legumes, okra , coconut, brussel sprouts and turnips.
8. Stock up on only healthy snacks at home
Keep your cabinets and refrigerator stocked with fresh, healthy snacks .Wash fresh fruits and keep them visible so you remember to eat them!
9. Chew your food slowly
Eating too fast could encourage you to overeat.
It takes about 20 minutes for your stomach to register that it is full.
While you chew, your brain is processing that you are eating, and chewing releases enzymes for pre-digestion in your saliva to start the digestion process.
This also eases digestion and helps your brain to catch up with your body.
If you have trouble eating slowly, try putting down your fork or spoon in between bites.
10. Avoid/ limit the grains
Eating too fast could encourage you to overeat.
It takes about 20 minutes for your stomach to register that it is full.
While you chew, your brain is processing that you are eating, and chewing releases enzymes for pre-digestion in your saliva to start the digestion process.
This also eases digestion and helps your brain to catch up with your body.
If you have trouble eating slowly, try putting down your fork or spoon in between bites.
10. Avoid/ limit the grains
Even though grains have been promoted as healthy, consuming them is one of the fastest ways to pack on the pounds.
The gluten found in most grains can increase inflammation in your body and put a strain on your digestive system. The problem with store bought bread is often it has added high fructose corn syrup, sugar and preservatives.
Grains contain large amounts of carbohydrates, which break down into sugar which your body will store as fat.
11. Practice Portion Control-
Don’t supersize
Eating the recommended portion sizes will ensure that you keep on track with your diet.
12. Use herbs to give fat burning boost
Certain herbs and spices can help you maintain a healthy body weight by increasing your metabolism, shrinking fat tissue and suppressing your appetite.
Ginseng, cayenne pepper, black pepper, cinnamon, turmeric and ginger may all support your weight loss goals when added generously to your meals
Other obesity-fighting herbs and spices include cardamom, dandelion, cumin and mustard
In addition to their benefits for weight, herbs and spices are actually some of the most potent antioxidants in your food supply, and may help fight heart disease and other chronic diseases, as well as premature aging.
Studies have shown that herbs like cayenne pepper, turmeric, cinnamon and dandelion may all help promote weight loss.
13. Do a cleanse or detox !
One of the best ways to lose weight fast is to do a short cleanse or detox.
I will expand on this area in a future post.
14. Choose healthy fats
Not all fat is created equal.
The fats found in foods like avocados, nuts and dark chocolate are good for you and they all have a host of health benefits.
Dark chocolate can truly satisfy a sweet tooth and it is full of anti-oxidants.
Enjoy them on a regular basis, to reap their health benefits but don’t go overboard because they are calorie dense.
Ladies, take heed of some of these tips,
and just keep moving....
I will expand on this area in a future post.
14. Choose healthy fats
Not all fat is created equal.
The fats found in foods like avocados, nuts and dark chocolate are good for you and they all have a host of health benefits.
Dark chocolate can truly satisfy a sweet tooth and it is full of anti-oxidants.
Ladies, take heed of some of these tips,
and just keep moving....
Great Tagline! Lots of valuable information , Thanks :)
ReplyDeleteI agree with packing your own snacks and meals because everywhere you turn is a set of
ReplyDelete"Fast Food outlets" in yuh face. KFC, Mc Donalds, BurgerKing, Pizza Hut,etc... how on
earth can you keep yuh diet on track? No man too much temptation, so you on the go ,
take your own food and healthy thing to snack on. Every month in Trinidad is a holiday
and a lil storm have to pass and we get another holiday. Holiday mean liming and eating
more, really how am I suppose to overcome that . Well I will try to prepare my own thing
yes.
Very informative article! I'm into weight lifting and eating healthy is part of my lifestyle and I do everything mentioned and it works!
ReplyDeleteKnowledge is only useful when put to use. Real life changing stuff
ReplyDeleteLike these tips , real helpful. Thanks Bro.
ReplyDeleteI'M TRINI TO D BONE, LOVE SPICY FOODS , SO I'M KICKING UP MY METABOLISM EVERYDAY, YEAH I LIKE SPICY FOOD IN THESE TIPS. HMMM , DARK CHOCOLATE,ANOTHER FAVOURITE, COOL TIPS ,THANKS.
ReplyDelete