Conquering Weight Loss—The Natural Weight Loss Solution- 7 successful Tips
Choosing A Lifestyle That Will Work For You
Once you realize that what you are really after is a lifestyle change rather than an endless cycle of diets and unhealthy living that never give you the results you desire and deserve, it’s time to figure out what type of lifestyle might work for you.
This is not about finding a pattern that you can reluctantly handle; this is about working your way through the process of creating a lifestyle for yourself that you can enjoy.
What Are My Health Goals? natural weight loss
Healthier weight? ____ Current ____ ____ Target ____ ____
Drop inches around my waist? ____ Current ____ ____ Target ____ ____
Lower my blood pressure? ____ Current ____ ____ Target ____ ____
Lower my cholesterol? ____ Current ____ ____ Target ____ ____
Lower my triglycerides? ____ Current ____ ____ Target ____ ____
Additional goals: ______ _____ _____ _____ _____ _____ ____ _____ _____ _____ _____ _____ ____
Weighty Issues With this blog, you will learn that the most important things that you can do to lose weight are to get on track with healthy eating and become more physically active. Not only will you be healthier, but you will feel better and look better, too.
What Is a Healthy Weight?
Currently, BMI (Body Mass Index) is the most common measure used to define healthy weight. If BMI is between 19 and 24, it is considered to be healthy. Between 25 and 29 is considered overweight. BMI over 30 is considered to be obese, and in excess of 40 is extreme obesity. These categories aren’t just arbitrary distinctions. Health risks go up in each category. For example, women in the overweight category are about 70% more likely to have high blood pressure, compared with normal weight women, and twice as likely if they are obese. The concerns are much more dramatic with diabetes, with women who have a BMI over 35 being 30 times more likely to develop the disease, and even women who are just in the overweight category having about 18 times higher risk for diabetes.
Your Setting targets, and especially short-term targets, can be very motivating and help keep you on track. Your weight target should fall somewhere in the healthy to overweight categories. If you have a lot to lose, setting a more modest goal, say, 5% to 10% of your current weight, would help you feel successful as you meet and exceed your targets, and make you healthier. In the Diabetes Prevention losing as little as 7% of body weight significantly lowered the risk of diabetes.
What are your personal health risks?
- Waist size too large?
- Blood pressure too high?
- Cholesterol or triglycerides too high?
- High-salt diet?
- Eating too many sugary or starchy foods?
- Eating too many fried foods?
- Not eating enough vegetables? fruit? dairy? t are your personal health risks?
The DASH Diet Weight Loss Solution With this plan,
you will stay full, crave less junk food, and feel like you are eating in a way that is cleaner and lighter. You will want to continue to have this feeling. This makes it much easier to stay on track with your plan.
Weeks to Reset Your Metabolism, Turbocharge Weight Loss, and Shrink Your Waistline Include Moderate-Sized Servings of These Foods
Foods That Are Protein-Rich and Low in Saturated Fat
- Lean meats, fish, and poultry
- Beans, lentils, soy foods
- Low-fat or nonfat cheeses
- Egg substitutes and some whole eggs if desired
- Unsweetened or artificially sweetened yogurt (one per day)
- Vegetable oils, especially olive oil, canola oil, and nut oils. (Coconut oil and palm oil are excluded, since they are high in saturated fat.)
- Salad dressings, especially those based on the above oils
Foods That Are Protein-Rich and Contain Healthy Fat
- Nuts (preferably nonroasted and unsalted) and seeds.
- Fatty fish
Avoid These Foods
- Starchy foods (other than beans). This means no bread, pasta, potatoes, rice, etc. No foods fried in batter.
- Sugary foods, including fruit
- Caffeinated beverages other than with meals or snacks
What you weigh is the result of several
- how much and what kinds of food
- whether your lifestyle includes regular
- whether you use food to respond to stress and other situations in your life
- your physiologic and genetic make-up
- your age and health status
Seven Steps to Success- Natural weight loss
1. Do not skip any meals or snacks. This will keep your blood sugar steady, and help you avoid hunger. People who think that they will speed up the weight loss by skipping meals or snacks have reported feeling shaky or light-headed. Your goal is to learn how your hunger is easily controlled when your blood sugar is more modulated.
- Limit exercise to no more than 30 minutes of light or moderate activity per day during the initial phase; you do not want to drive your blood sugar too low. While exercise is not essential during Phase One, we know that moderate activity such as walking helps with burning belly fat, without burning off muscle.
- Go to sleep earlier. You will feel less energetic during the “jump start,” and will find yourself wanting to go to sleep earlier than normal. This is okay; don’t worry about it. Your energy level will go back to normal at the end of the first two weeks.
- Don’t be overly restrictive with salt, and get plenty of fluids, at least eight glasses per day. (Yes, even caffeinated beverages count, as does the gelatin.) This will help boost energy. The initial 14-day program can be dehydrating. Without starchy and sugary foods in your diet, your body will flush out excess fluid. Allowing yourself to have a moderate amount of salty foods will help prevent too much fluid loss.
- Tell yourself that you just need to stick with the program “today.” You can stick with the plan for just one meal, then another, and then another to get through one day. Build a series of these days to complete the two weeks. The one-meal-, one-day-at-atime philosophy does work.
- Try to relax. You may get cranky in the middle of the jump-start period. It is not unheard of for someone to have a mini-“meltdown” in the middle of this phase. Walk away and try to relax. Your body is going through a lot of changes, all for the better. Keep going; it will get easier tomorrow.
7. Focus on your weight loss results. Your success will keep you focused and make it easier to stay on track. It is absolutely okay to weigh yourself daily, especially during this phase; it will build an aura of success. For women, you may find that your weight loss gets a little stalled at the end of the second week. Don’t worry about this;it will pick up again when you start the next phase.