Healthy Weight Loss In Seven Tips
Never having time to take care of bad habits is part of the routine of many people
. But you have to change you eating habits and attitudes if you want to say goodbye to the extra pounds and sedentary lifestyle, gain a better life quality and energy to face the rush daily routine and improve your life quality.
Find here seven tips on how to achieve a healthy weight:
Tip#1: Calculate your weight
Calculate your body mass index (BMI). A clear goal will help you get your goals more easily.
Tip #2: Choose your diet carefully
In recent years, research has shown that foods are not only a source of energy for daily activities, but some components and active ingredients are able to prevent and help treat various diseases. It is therefore important that people include healthy foods in the diet often adopting balanced eating habits, which includes fruits, vegetables and whole grains.
These foods contain vitamins, fiber and other components that will end with hidden hunger and strengthen your energy and immunity. A well-nourished body and free of harmful toxins is more responsive to any treatment to lose weight, to gain quality of life or to grow old with healthy.
In order to start a healthy diet, start decreasing (the goal is to eliminate) saturated fat, fried foods, sweets and soft drinks consumption. These foods, very industrialized and full of pesticides, burden the organs that detoxify the body, like liver, kidneys and intestines. Moreover, they unbalance the metabolism, making it slower, leading to disease and reducing the life expectation.
Tip #3: Give an end to chronic stress
Fatigue, moodiness, muscle tension and anxiety are some of the results of a long-term stress. During stress times the adrenal glands secrete cortisol in abundance. This hormone is responsible for the regulation of blood pressure, the cardiovascular function and metabolism. Research shows that high cortisol stimulates appetite and increases the desire for sweet and fatty foods.
Having a constantly high level of hormones responsible for stress affects many biochemical processes in the body, and interferes with neurotransmitters that give us a sense of well-being, such as dopamine and serotonin, increasing anxiety and compulsion.
Certain foods help to reduce stress. Therefore, increase the consumption of water, dark green vegetables, fruits, fish and whole grains, and decrease considerably as sugar, caffeine and alcohol.
Tip #4: Stop emotional eating
Being motivated and feeling good about ourselves means that we maintain a healthy pace in the struggle to achieve a healthy weight. Recognize the signs and distinguish physical hunger from emotional and not get carried away by impulses that will generate repentance.
Chew your food well, eat in peace and in fractioned meals, divided into five or six meals a day and rethink your purchases at the supermarket. That's where you make your first choices, so nothing to buy food with many calories and few nutrients. Acquiring a new attitude will cause you to gain courage and energy to tackle compulsion.
Tip #5: Beware of constipation
The intestine is an organ that suffers directly with the effects of a poor diet. The fiber intake regulates intestinal flow and eliminates toxins from the hepatic metabolism and also improves the absorption of important vitamins and minerals for the proper functioning of the intestine.
Some hormones are produced in the gastrointestinal tract and have a great relationship with metabolism and weight maintenance. High-fiber foods stimulate the production of these hormones.
Invest in prebiotics and probiotics; they are the key to a healthy intestine. Do not overuse laxatives; it might damage your intestinal flora. Drink plenty of fluids so you will feel a positive response for the proper functioning of your intestines and not feel stuffed.
Tip #6: Invest in raw food
The consumption of vegetables, raw fruits and leaves should be 30% to 40% of the meals. Besides being excellent sources of nutrients, are rich in enzymes, minerals and fiber that strengthen the immune system and improve the body's natural detoxification.
Tip #8: Diet and exercise
In addition to enhancing the caloric expenditure physical activity has many benefits for our body, such as increased basal metabolism and the release of several hormones that increase the feeling of pleasure and well-being, such as endorphins and serotonin.
Physical inactivity causes the body to be more resistant to insulin, which in the long term can result in overweight and the development of some chronic diseases such as diabetes. Moreover, those who practice regular exercise produce more receptors for insulin, which facilitates the uptake of glucose and reduces the risk of developing the metabolic syndrome and diabetes.
In short, hormones are chemical messengers that play special key role in the regulation of almost all body functions such as growth, development, reproduction, control of metabolism, protein synthesis and repair. That is why it is so important that your diet and lifestyle habits beneficially influence hormone production. We gradually reduce our ability to synthesize these hormones. And this process can be accelerated or decelerated according to the your lifestyle.
With simple actions you can improve your fitness, live healthier and better, slow aging and prevent the development of degenerative diseases. The small and regular initiatives are the ones that will benefit you, think about it!
by: Christoper Rehnquist
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