Tips To Lose Weight Fast
Are you trying to lose weight fast? These Tips To Lose Weight Fast will help you. Keep in mind, however, that if you want to lose weight and keep it off that you have to change your lifestyle. That means following these Tips To Lose Weight Fast consistently. It can be difficult to change life-long habits. Starting out is usually the hardest part. Once you develop healthier patterns, they too can become habits!
1. Eat Healthier Fats -the latest research shows that it’s not so much fat itself that is the problem when it comes to health and weight loss, but the kind of fat. In general, it’s a good idea to avoid trans fats, which are found in many junk foods, margarine, partially hydrogenated vegetable oils and commercial sweets such as cakes, cookies and donuts (you can find healthier, organic versions of these products).
Saturated fats, which are found in animal products are fine to eat in small quantities, especially if they are natural or organic.
Monounsaturated and polyunsaturated fats that are now called “healthy fats” contain essential fatty acids, especially Omega-3. These are found in almonds and other nuts, avocados, coconut and olive oils and flaxseed oil.
So, as a rule, it’s best to avoid trans fats as much as possible, consume limited amounts of saturated fats (note -some people still label saturated fats as “bad fats” but there is compelling research that shows that many cultures have consumed animal products for centuries with virtually no obesity or degenerative diseases -see Weston Price Foundation for more information; the problem today is that most animal products are from factory farms, which use many questionable additives), and large amounts of healthy fats.
2. Exercise Intelligently -the problem many people have with exercise is that they start out very enthusiastically and then, when that initial burst of energy wears out, they quit. If this is your tendency, you should remember that the real key to a successful exericse program is consistency. It’s far better, for example, to walk for forty-five minutes every day and stick with it than to be a “weekend warrior” and do stenuous exercise inconsistently. Don’t try to do too much, but make sure you get regular exercise at least three times per week.
3. Pay Attention to What You Drink -beverage consumption can be at least as important as food when it comes to your weight. The best thing to drink is pure water. After that, stick to pure juices (in moderation; many juices like apple are healthy, but contain lots of sugar; even natural sugar can be fattening in large quantities), green tea, which has antioxidants that may help with weight loss, and herbal teas.
Avoid soda as much as possible, even diet sodas –most artificial sweeteners have potential health risks. One glass of wine or beer every day is fine for most people and may actually have health benefits. Beyond this, however, alcohol can be fattening and of course can contribute to other health problems.
4. Get Some Sleep! -while we all know that you need exercise to lose weight, oddly enough, sleep can also help. Recent research has shown a correlation between sleep deprivation and obesity. Apparently lack of sleep causes an imbalance in the body which inhibits the burning of fat. So if you have sleeping problems, you should address this. Regular exercise can help with this. Avoid caffeine or stimulants beyond the mid-afternoon. Certain herbal teas, such as chamomile and skullcap can also help with sleep.
5. Reduce Stress -stress also makes it difficult to lose weight. This is probably related to the issue of sleep deprivation contributing to obesity. While we tend to think of sleep and relaxation as the opposite of what we need to lose weight, the fact is we need both activity and rest to be at our best and for our body to burn fat.
So we don’t only need to get enough sleep, but we also need to be able to deal with stress throughout the day. If you have a problem with stress, try yoga or meditation. These also teach proper breathing, which is crucial for overall health, stress reduction and losing weight. So follow these Tips To Lose Weight Fast and you will be sure to do a lot better in your weight loss goals.
5 Ways to Improve Your Digestion
Basic 1: Chew, Chew, Chew- Take smaller bites.
- Put your fork down in between bites.
- Try using chopsticks - it forces you to slow down.
- Thoroughly chew each bite of food.
- Carbohydrate digestion begins in the mouth - chewing grains thoroughly allows amylase, the digestive enzyme present in saliva, to digest the grains.
Insufficient water intake is a primary cause of constipation. Constipation then causes an imbalance in bacteria, promotes inflammation of the intestinal lining, and can even lead to the absorption of larger molecules, a condition known as intestinal permeability. 5 Ways to Boost Your Water Intake.
Basic 3: Increase Your Dietary Fiber
Good sources of dietary fiber include:
- Dried fruit, such as dates, figs, and prunes
- Beans and legumes- if you don't have time to cook dried beans, buy canned, but make sure you rinse them thoroughly before cooking. Lentils and split peas are less gas-forming than other legumes.
- Bring an apple with you to work as a snack
- Ground flaxseeds are a gentle laxative. They can be useful for chronic constipation, damage to the intestine wall from laxative use, irritable bowel, and to soothe inflammation. Sprinkle ground flaxseeds on rice, grains, salads, or any other meal of your choice.
Tip #2: Practice Mindful Eating
A pilot study at Indiana State University found that mindfulness, including specific instructions to slowly savor the flavor of food and be aware of how much food is enough, helped to reduce eating binges from an average of four binges per week to one and a half.- Eat in the moment. Savor every bite, enjoying the flavors, textures, and smells of your meal.
- Buy fresh flowers to put on the dining table.
- Use smaller cutlery so that you eat less with each bite.
- Create a beautiful atmosphere - dim the lights, play music and light candles. Read Are Your Candles Killing You? for guidelines on buying candles.
Tip #3: Address Food Sensitivities and Allergies
Food sensitivities are behind many digestive disorders. For example, between 33% and 66% of IBS patients report having one or more food intolerances, resulting in bloating, gas, and pain. The most common culprits are milk and dairy (40-44%) and grains (40-60%).A trained practitioner can supervise an elimination diet. Many foods are removed from the diet for a brief period of time, then re-introduced sequentially to isolate the body's reaction to the offending foods.
Tip #4: Increase Good Gut Bacteria
Not all bacteria is bad. There are over 400 different kinds of bacteria and yeasts in the digestive system. Of these, the bacteria Lactobacillus acidophillus and Bifidobacterium bifidum are considered good "probiotic" bacteria because they can help to maintain intestinal health. Acidophilus and Other Probiotics.Although good bacteria can be found in some yogurt, there is a wide variation in the quantity and quality. Look for good quality organic yogurt that add the active cultures after pasteurization, because this heat process destroys both good and bad bacteria.
Supplements containing acidophilus and bifidobacteria can be found in health food stores. They are especially helpful for the following conditions:
- Irritable bowel syndrome
- Diarrhea
- Gas, bloating, flatulence
- Recurring vaginal yeast infections
- Bad breath
Tip #5: Supplement to Restore Digestive Health
- Enteric-Coated Peppermint Oil - Peppermint oil can reduce abdominal pain, bloating, and gas.
- Digestive Enzymes - Enzyme supplements are believed to support the body's own digestive enzymes to aid digestion and help with other disorders stemming from poor digestion.
Health and Physical Fitness
1. Eat mostly plants.
(Have meat as a side dish instead of the main dish)
2. Put family first.
(Time with family is priceless)
3. Take a walk.
(Our legs are meant to move us, so move)
4. Drink a glass of red wine daily.
(It's been a practice for centuries, it must be good)
5. Reduce and manage stress.
(Stress kills, so avoid it or deal with it)
6. Have a purpose.
(Be excited when you wake up each morning)
7. Get outdoors.
(We came from nature, go back for a visit)
8. Be grateful.
(Appreciate what you got and you will get more)
9. Have fun.
(Do things that you enjoy)
10. Maintain a healthy body weight
(Move more, eat less)
11. Get regular exercise.
(Push and pull heavy things)
12. Love and laugh
(Preferably both at the same time)
13. Snack on nuts
(The most nutrient dense food in the world)
14. Give something back.
(If you want to get, you have to give)
15. Eat a large breakfast.
(Your mother was right...again)
16. Eat a medium lunch
(It's a lunch break, not a lunch buffet)
17. Eat a small dinner
(Enough eating already)
18. Drink plenty of water.
(It's the basis of all living things)
19. Sleep when it's dark.
(There is a reason why we can't see in the dark)
20. Learn new things.
(You live, you learn)
Top 7 Tips To Perform Flexibility Exercises
If you tend to have a lot of pain in the morning or if your muscles feel particularly tight when you wake up, it can be good to do some flexibility exercises before you get out of bed. For instance, while lying on your back, stretch your arms up over your head and stretch your legs out straight toward the bottom of the bed. Breathe in and out and gently arch and flatten your back several times. If your lower back or hips feel stiff, bring your knees up to your chest. First do a single knee and then both. While lying on your back, you can also bend your knees and gently roll your hips and knees to one side and then the other. If you feel as if you have been curled up for too long, try rolling onto your stomach and raising up onto your elbows for a gentle back stretch. Here are some tips that you can also give it a try.
1. Stretch The Tissues
Stretch the tissues that feel tight. Not every part of your body needs to be stretched. For some joints, you just need to maintain the range of motion you already have.
2. Avoid Bouncing
Never bounce or force a stretch. Apply gradual pressure and move gently through your comfort zone until you feel some tension or a slight stretch.
3. Hold And Move
For some exercises, you will hold a position for 20 to 30 seconds as you relax and breathe naturally, and then repeat the exercise three to five times. For other exercises, you will move back and forth between two positions for 20 repetitions, holding a stretch for 20 to 30 seconds on the last repetition.
4. Warm Up And Cool Down
Use stretching to warm you up and cool you down. You can use flexibility exercises in warm ups and cool downs as part of a general conditioning exercise program. They will help you to avoid soreness and injury from exercising.
5. Stretch For Pain Control
Use stretching for comfort and pain control. Most people obtain pan control by performing flexibility exercises every day or even several times a day. Use stretching as a daily back and neck comfort routine in the morning or before bed at night.
6. Listen To The Pain Message
Try to listen to the pain message that your body parts give. Do not be surprised by the tenderness and discomfort at first in the stretched muscles, especially if you have been inactive recently or for a while. Stretching should not, however, be painful.
7. Breathe Normally
It is recommended to breathe normally as you perform the flexibility exercises. Do not hold your breath as you stretch. Your breathing should be natural and comfortable. As you continue, you should become more relaxed, and you may notice that your rate of breathing naturally slows.
1. Stretch The Tissues
Stretch the tissues that feel tight. Not every part of your body needs to be stretched. For some joints, you just need to maintain the range of motion you already have.
2. Avoid Bouncing
Never bounce or force a stretch. Apply gradual pressure and move gently through your comfort zone until you feel some tension or a slight stretch.
3. Hold And Move
For some exercises, you will hold a position for 20 to 30 seconds as you relax and breathe naturally, and then repeat the exercise three to five times. For other exercises, you will move back and forth between two positions for 20 repetitions, holding a stretch for 20 to 30 seconds on the last repetition.
4. Warm Up And Cool Down
Use stretching to warm you up and cool you down. You can use flexibility exercises in warm ups and cool downs as part of a general conditioning exercise program. They will help you to avoid soreness and injury from exercising.
5. Stretch For Pain Control
Use stretching for comfort and pain control. Most people obtain pan control by performing flexibility exercises every day or even several times a day. Use stretching as a daily back and neck comfort routine in the morning or before bed at night.
6. Listen To The Pain Message
Try to listen to the pain message that your body parts give. Do not be surprised by the tenderness and discomfort at first in the stretched muscles, especially if you have been inactive recently or for a while. Stretching should not, however, be painful.
7. Breathe Normally
It is recommended to breathe normally as you perform the flexibility exercises. Do not hold your breath as you stretch. Your breathing should be natural and comfortable. As you continue, you should become more relaxed, and you may notice that your rate of breathing naturally slows.
Raymond Lee Geok Seng is one of the foremost experts in the health and fitness industry and is a writer specializing in body health, muscle development and dieting. He has spent countless of time and efforts conducting research and share his insightful and powerful secrets to benefit men and women all over the world. He is currently the author of the latest edition of "Neck Exercises and Workouts."
