There are many weight loss gimmicks available on the market today. Weight loss supplements, treatments and drinks are in every store. Though these products offer fast results for some people, more than likely they are not long term solutions, and people find themselves gaining back the weight they lost. The truth is that diet and exercise are the only two tried and true ways to lose stubborn weight. Diet and exercise can help a person quickly and efficiently lose weight if it is approached as a long term lifestyle change rather than a quick fix. The first step is to understand the types of food that foster weight loss along with some simple exercise techniques and guidelines.
Step 1
Eat a breakfast consisting of old fashioned oatmeal and berries. Old fashioned oatmeal supports heart health, healthy cholesterol levels, weight control and has been processed less than instant oatmeal. Berries, such as blueberries, raspberries and strawberries, contain powerful antioxidants that keep the immune system strong and give the body necessary vitamins to fuel you for the day.
Step 2
Make a low fat lunch by toasting two slices of multigrain bread, add a slice of tomato and three long slices of avocado. Multigrain bread contains fiber needed to support weight loss, while tomatoes contain high amounts of vitmain C to increase circulation for a healthy metabolism. Avocados contain monounsaturated fatty acids which raise "good" HDL cholesterol and lower "bad" LDL cholesterol.
Step 3
Cook a lean meat for dinner such as salmon, and include vegetables such as green beans and yellow squash as sides. Salmon contains omega three fatty acids which support heart health and brain function, as well as support weight loss and prevent weight gain.
Step 4
Participate in 30 minutes of aerobic exercise daily. This raises the heart rate, helps the body use oxygen, and increases metabolism for around-the-clock calorie burning. Examples of aerobic exercise are walking, jogging, running, biking and swimming.
Step 5
Tighten the waistline by doing reverse curls. Sit up straight on the floor with knees bent and pointing to the ceiling. Slowly lower the torso to the ground and lift yourself back up with your hands. Repeat three sets of 12.
Tips and Warnings
- Drink at least 64 ounces of water daily to help purify the body.
- Always consult a doctor before starting a new diet and exercise program.
References
- "Vitamin Bible for the 21st Century," Earl Mindell, 1999
- Eat Great, Lose Weight, Suzanne Somers, 1997
- Prevention's: "Healing with Vitamins: The Most Effective Vitamin and Mineral Treatments for Everyday Health Problems and Serious Disease," 1996
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