The Best Way to Lose Weight

Most adults are very particular about their weight and would go the extra mile to lose some pounds.

And yes, you should consider losing weight because major health problems such as diabetes mellitus, metabolic syndrome, and hypertension are more prevalent among the overweight than among individuals of normal weight.

Additionally, overweight individuals are poor risks for surgery and generally have a shorter life span.

Here are all the important things you need to know to lose weight starting today.

Food selection:

Know the food you are eating. Learn to read food labels. Food that is said to be fat-free or sugar-free may not be calorie-free. You should go for low-calorie, low-fat foods. Examples include

• Fat-free milk instead of whole milk
• Evaporated fat-free milk instead of evaporated milk
• Yogurt or low-fat sour cream instead of regular sour cream
• Lemon juice and herbs instead of heavy salad dressings
• Fat-free salad dressings instead of regular salad dressings
• Fruit instead of rich appetizers or desserts
• Water-packed canned foods instead of those packed in oil or syrup

Add lots of fiber to your diet. Fiber can be obtained from whole grains cereals and green leafy vegetables such as carrot, cabbage and more. You can take fruits which have low sugar content. These add bulk to food and increases satiety thereby preventing you from taking in too much calories in each serving of food. 

During digestion, some fat, cholesterol, and minerals bind to fiber and are then excreted.

Are you having a hard time including fiber in your diet? Try Forever Living. We have nutrition products that supplement your fiber needs. Call or WhatsApp (+233) 0548719950 for more information.

Cooking Methods:

Prefer broiling, grilling, baking, roasting, poaching, or boiling over frying since you do not need to add additional fat. Practice skimming fat off the top of soups and trimming fat off meat before cooking. 

Avoid adding extra butter or margarine to foods. Replace these with fat-free seasonings such as fruit juice, vinegar, and herbs and spices. 

The idea is to make it difficult for the body to store any excess fat.

Do not follow just about any special weight loss diet you find published in books and magazines as most of these are crash diets and although they produce an initial weight loss, they only do so as a result of decrease in body water and lean muscle mass instead of body fat.

Are you having a hard time choosing the ideal meal to accelerate your weight loss? Try Forever Living. We have nutrition products that will fit your needs. Call or WhatsApp (+233) 0548719950 for more information.

Physical Exercise:

Exercise (aerobic) will increases the amount of oxygen you take in, thereby using up fat stored in the body. Examples include dancing, jogging, bicycling, and power walking. Such exercise helps tone the muscles, burns calories, lowers the set point (mentioned earlier), and is fun for you. Any exercise program must begin slowly and increase over time to avoid physical injuries.

Exercise alone cannot entirely replace actual diet, however. 

Do you overeat after your workout? Avoid doing so. 

General daily guidelines for exercise are 30 minutes to prevent chronic diseases, 60 to 90 minutes to prevent weight gain, and over 90 minutes to maintain weight loss.

Are you having a hard time planning the right diet and exercise regime? Try Forever Living. We have nutrition products that will fit your needs. Call or WhatsApp (+233) 0548719950 for more information.

Behavior Modification:

Your weight loss efforts are not producing results because losing weight should be a lifestyle. The fundamental behavior modifications for a weight loss program are the development of a new and healthy eating plan and an exercise program that can be followed over the long term. 

There is a difference between hunger and appetite. Hunger is the physiological need for food that is felt 4 to 6 hours after eating a full meal. Appetite is a learned psychological reaction to food caused by pleasant memories of eating it. For example, after eating a full meal, you are unlikely to be hungry. Yet when dessert is served, appetite causes you to want to eat it. 

You must learn to listen to your body and recognize the difference between hunger and appetite.

You need lots of patience and encouragement on this journey. Without realizing it, a piece of cake could reverse your efforts by half a day (400–500 calories). Breaking the diet once will make it easy to break it again. You may use fresh vegetables and drinks of water to harmlessly prevent or soothe the hunger pains that are bound to appear.

Join our e-mailing list to receive our free 17 additional behavior modifications that will help you lose weight.

Are your weight loss efforts not producing results? Or do you desire sustained weight management? Try Forever Living. We have nutrition products that will fit your needs. Call or WhatsApp (+233) 0548719950 for more information.

Surgical Treatment:

When overweight becomes damaging to health, surgical processes such as gastric bypass and stomach banding may be performed. However, this is not a quick fix as such procedures can result in complications such as bleeding, infections, gastritis, gallstones, and iron, vitamin B12, and calcium deficiencies among others. It's only mentioned here in this article so you know they exist.

Pharmaceutical Treatment:

There are prescriptions for overweight. However, you should be extremely sure which ones you use. That said, some drugs work by suppressing your appetite. Others block as much as one-third of fats in food from entering the body. In effect, they can be effective when used together with low-calorie diets.

There you have it. You have just armed yourself with everything you need to start losing weight today.

Start your weight loss regime today. Try Forever Living. We have nutrition products that will help burn the fat in you asap. We offer free delivery too. Call or WhatsApp (+233) 0548719950 for more information.

If you found this post helpful, please share.

Follow us on social media @alsparlour.

Join our e-mailing list to receive more tips and updates.