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Home Diseases Obesity Simple Strategies to Lose Weight
Simple Strategies to Lose Weight E-mail
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Disease - Obesity
Written by Rohi Shetty   
Wednesday, 18 July 2012 22:29

Simple Strategies to lose weightTips to Lose Weight

According to a World Health Organization report, one billion adults worldwide are overweight and three million adults are considered to be clinically obese. To deal with this international epidemic of obesity, most of the weight-loss programs are prepared on three key principles:

1.    Eat Fewer Calories

The most fundamental principle in weight management is to restrict the amount of calories that you eat. Eating fewer calories than you expend daily, arrests creeping obesity and results in stable loss of weight. One important tool to do this is to maintain a diet diary of what you eat or drink.

Though it is important to avoid overeating, you must avoid the other extreme of starving yourself. Extreme dieting is not only unnecessary but also counter productive and it is the most common cause of failure of most weight-loss programs, Most of the doctors would advise you, eat only when you are hungry.

2.    Eat the Right Food

The easiest way to avoid the perils of yo-yo dieting is to eat  regular meals containing low- calorie and nutrient-rich food such as vegetables, salads, fruits, legumes, sprouts, and whole grains. At the same time, it is crucial to minimize fried and processed foods and rich in sugar and fat.

3.    Exercise More

Exercise combined with a sensible diet not only helps to reduce weight much more effectively than dieting alone but also improves overall health, increases self-esteem and fights depression. Regular exercise also reduces the risk of diabetes and heart disease. You should choose activities that you enjoy such as walking, jogging, swimming, strength training, yoga or Pilates.

In addition to the above three basic principles of weight management, the following three supporting practices help you to lose weight faster and shed off extra weight. They also contribute significantly to good health and general well being.

4.    Eat Slowly

If you are like most people, you probably must be eating your food too fast without chewing it sufficiently. The process of digestion starts in the mouth when food comes in contact with saliva. If you don’t chew food sufficiently, you tend to swallow large chunks of food. Also, since the food is not liquefied and mixed with saliva when it reaches the stomach, you don’t get the complete nutritional benefit of your food. Worse, you are more likely to suffer from indigestion.

To avoid this, you should take smaller bites and chew each bite of food about thirty times. If that seems excessive, you should at least chew the food until it becomes tasteless. After practicing this for few weeks, this will become a habit and you will find it difficult to swallow big chunks of food without chewing.

5.    Drink Sufficient Water

According to Dr. F. Batmanghelidj, author of ‘Water For Health, For Healing, For Life; many aches and pains, including hunger, may be caused by dehydration. As it is almost impossible to differentiate between ‘thirst-signal’ and’ hunger; he advised to drink some water first. If drinking water relieves your  hunger, it was caused by thirst; if not, you can have a snack

Experts say that you should drink at least eight glasses of water every day but your daily water requirement varies depending on your age, weight, physical activity, and the temperature of your environment.

As a general rule, you should consider drinking some water every hour to prevent unrecognized dehydration. Drinking enough natural water is a great investment in your  long-term health and best of all, it’s free!

6.    Chronic sleep deprivation can increase your body weight in several ways:

  • It impairs repair and rebuilding of muscle tissues, which normally takes place during sleep, especially if you have worked out in the gym during the day. This directly affects weight management because less muscle mass means decreased ability of the body to burn fat.
  • Chronic sleep deprivation increases secretion of stress hormones such as Cortisol, which may result in an increase in body weight and increase the risk of diabetes.
  • Daytime drowsiness makes it difficult for you to exercise

Lose Weight FastThe US National Sleep Foundation recommends seven to nine hours of sleep every night for a moderately active, healthy person. Contrary to popular belief, the need for sleep does not diminish in the elderly.

In  conclusion, most overweight people fail to lose weight because they give too much can lead to repeated failure, hopelessness and depression. However. If you eat regular hopelessness and depression. However, if you eat regular healthful meals and combine a sensible diet with adequate exercise and sleep, you will be more successful and more cheerful too!

Source - Nisargopchar Nov-2011

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