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Weight Loss Tips |
| By:
Marcus Stout |
Today, doctors are calling obesity our
number one health concern in the United States. Today, about 30% of the
adult population in this country is considered obese. In addition, 16%
of children between the ages of 6 and 19 are overweight. Though it has
gained a tremendous amount of attention in the past few years, the
problem is still on the rise.
One of this country’s national health objectives is to reduce the
incidence of obesity to less than 15% of the adult population by the
year 2010. And, while there is a lot of talk about the problem, many
people don’t seem to truly understand the steps they need to take to get
their weight under control.
Most of us understand that in order to lose weight you need to burn more
calories than you consume. However, many people attempt to reach this
goal by seriously restricting their calorie intake. This type of dieting
generally fails for two reasons.
First of all, when you begin to significantly reduce the number of
calories you consume, your body goes into starvation mode. When in
starvation mode, your body works very hard to hold onto the fat that you
have, decreasing the number of calories you’re burning. This means that
your body is adjusting itself to the reduced number of calories you’re
consuming.
Secondly, starvation diets are not realistic. We simply cannot live on
such restrictive plans for any significant length of time. So, we begin
to feel deprived, and before you know it, we’ve given up on dieting.
Doctors believe that just after a starvation diet, our bodies will
quickly accumulate fat when we begin to eat again, as though trying to
make up for the famine it just endured.
So, often, just a few weeks after ending a diet, we find that we’re
fatter than before. We feel defeated and as though losing weight is
simply not possible.
However, losing weight is possible if you approach the situation
correctly. There are two important pieces to the weight loss puzzle. The
first is adjusting your diet.
Adjusting your diet doesn’t mean eating so little that you’re hungry
nearly all the time. Adjusting your diet for permanent weight loss means
replacing your high fat, high calorie foods with those that are
healthier and contain fewer calories.
By eating the right foods, you can easily eat enough to feel satisfied,
but still lose weight. Avoiding hunger will help you stick to your diet
long enough to see serious results.
Take a look at the way you’re eating. Get rid of the hydrogenated fats
like butter and replace them with healthy ones like olive oil. Eat
mostly chicken and fish – making red meats an occasional meal rather
than a regular one.
Eat lots of fresh fruits and vegetables, and make your breads and
cereals only from whole grains. Avoid processed foods. If you can make
these substitutions, you should lose weight automatically.
The second part of the weight loss equation is speeding up your
metabolism. You can make a significant difference in the number of
calories you burn each day, making weight loss and weight maintenance
far easier.
The fastest and easiest way to speed up your metabolism is to exercise.
Aim for 30 minutes of exercise most days of the week. Walking is a great
exercise that anyone can do. In addition, try to make your life more
active in general. Take the stairs instead of the elevator and walk
wherever you can.
Be sure to get in some resistance training, as well. Muscle, even when
resting, burns more calories than fat, so adding some additional muscle
is extremely beneficial.
You don’t need to aim to be a body builder; just 20 minutes of strength
training 3 times a week is enough to build some additional muscle.
Strength training will also help shape your body, making your weight
loss results more noticeable.
It is also beneficial to use foods to your advantage when it comes to
speeding up your metabolism. For example, eat those foods that require
lots of energy to digest, like raw fruits and vegetables. Many raw
vegetables actually require more calories to digest than they contain!
In addition, try adding some tea to your diet. Tea has been shown to
speed up the metabolism and help oxidize fat. It may also have the
ability to inhibit the absorption of dietary fat into the body.
One research study, conducted at Maastricht University in The
Netherlands, looked at tea’s ability to increase thermogenesis, burning
fat and speeding up the metabolism. Many studies have shown that
caffeine helps speed weight loss, but tea seems to have more potential
than other beverages with caffeine.
Tea’s catechins, a potent form of anti-oxidant, seem to work in
conjunction with the caffeine in tea to burn fat and speed up
metabolism. The study in the Netherlands came to this conclusion, along
with concluding that other substances often used to speed metabolism,
like caffeine with ephedra, simply are not safe enough to be recommended
as a weight loss supplement.
For those prone to being overweight, keeping the scale in check is a
lifelong project. But, armed with the right tools, including a sensible
diet, regular exercise and helpers like tea, maintaining a normal weight
for the long term is entirely possible.
About the Author:
Marcus Stout is President of the Golden Moon Tea Company. For more
information about
tea,
green tea and
wu long
tea go to
http://www.goldenmoontea.com
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10 Tips: How to Get in Shape
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Keep Moving: Diet and Exercise Motivation Tips
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