Losing weight has become the American pastime for many who continue to fight the battle of the bulge. Following a few simple guidelines can turn the struggle into a battle easily won. A new diet program seems to surface every year, and everyone tries to lose a few pounds before summer arrives and the bathing suits come out of the bottom drawer. A few simple principles, if followed, can make becoming thin and healthy much easier.
Step 1
Eat more often. Obviously, if you need to lose weight, then you need to make some lifestyle changes. Generally, this means turning your world upside down and causing large amounts of stress. The first thing you should do if you are used to eating three big meals each day is to change this to 5 to 7 small meals per day. By providing your body with constant nutrients, it will no longer be prone to storing these nutrients as fat. This will also allow you to maintain lean muscle mass, which helps your body burn fat by its mere presence.
Step 2
Eat protein. Changing what you eat is equally as important as how many times you eat. Lean muscle mass results in a higher metabolism, which burns fat, so it is important to always include lean protein in each meal. Protein helps in diminishing cravings by providing the feeling of being full. Protein also lasts a long time so the hunger does not reappear during the day.
Step 3
Eat vegetables. Besides the all-important protein, it is also important to include fresh vegetables, which should be steamed or eaten raw in a salad. Vegetables have very few calories and can provide a full feeling while stabilizing your blood sugar. Good choices include green fibrous and leafy vegetables such as Romaine lettuce, broccoli, asparagus, cabbage and zucchini.
Step 4
Eat unrefined carbohydrates, which work together with lean protein to provide maximum weight loss results. These carbohydrates cause the release of insulin, which causes the absorption of amino acids into the muscles. The lean protein prevents the further release of carbohydrates into the bloodstream, which speeds up weight loss.
Step 5
Eat healthy fats. Even though you are trying to lose fat, consuming healthy fats will aid in the fat-burning process. These fats include coldwater fish, nuts, legumes and seeds. Instead of using butter or margarine or even corn oil, try using extra virgin olive oil, which contains healthy omega-3 fatty acids, including EPA and DHA.
Tips and Warnings
- Keep in mind these things take time. Losing weight will not happen overnight, just as the excess weight did not accumulate overnight. You do not have to go hungry to lose weight at every meal. You simply need to change the menu.
- Make sure you check with your doctor before starting a weight loss program.
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