Tips to Melt Away Fat and Lose Weight Permanently
Tips to Melt Away Fat and Lose Weight Permanently
New Year's is a time when many people make great efforts to start improving both their lives and their health. One of the most common resolutions each and every New Year is to lose weight and start exercising. Although the first three months may work well, it is not surprising to see people stop their efforts early on in the year. There are a few things that you must realize if you want to look slimmer.
1. There is No Magic!
You can't magically lose fifty pounds in three weeks! It is simply not physically possible to lose weight as quickly as many people would like. You can't starve yourself into immediate weight loss and you can't take a pill which will let you suddenly start exercising like a fiend. Permanent weight loss is a slow process, and those who are able to stay with it are the ones that will be most effective in seeing good results.
If you are trying to permanently lose your excess weight, you have to create a plan with realistic goals and work constantly to meet (or even exceed) these goals. Going to the gym and dieting with the general plan of "losing weight" rarely works, as the motivation is not there to keep you on the path to weight loss for very long.
2. Keep a Positive Attitude!
If you are starting out on a new diet and are already dreading eating because you can no longer gorge on your favorite comfort foods, then your attempt to lose weight will likely be short and ineffective. Throw out all your junk foods and start to fill your cupboard with healthy alternatives. Fruits and nuts are wonderful snacks that can keep you healthy and happy while still tasting delicious!
3. Keep Yourself Accountable!
Weight loss is a task that needs some self-discipline. In order to be most effective at losing weight, you must find others who can hold you accountable and keep you on the track even when you feel like veering off of it. Try to get your spouse, best friend or siblings support to keep you motivated.
You may not feel like going for a run some days, but having a partner who can push you to run anyway can go a very long way towards permanently losing excess weight. Exercising is a lot more fun when you can do it with other people, and making exercise fun is one of the keys to losing weight.
4. Reasons to Pursue a Wheat Free Diet
No matter what you have read in the past, the difference between whole wheat flour and refined flour isn't all that dramatic (it's one of the reasons I recommend a wheat free diet). Whole wheat flour has already been refined, and when it is needed for use, bran is added back in to replace what was removed.
Bran is removed initially because flour stores better without it. But a wheat free diet is one of the best moves you can make if you want to achieve health and weight loss. Here are 5:
5) Refined Grains Elevate Blood Sugar
One of the biggest causes behind weight gain is the insulin response caused by foods with a low glycemic index. Wheat based bread is very quickly converted to sugars in the body - the process begins in the mouth.
As soon as all that sugar hits the bloodstream, the pancreas responds by releasing insulin to clear the sugars, storing them as fat. This can cause a sugar crash, resulting in hunger, leading you to eat again, repeating the cycle.
6) The Right Carbohydrates are Essential
Your body needs carbohydrates for energy. The type of carbohydrates you eat, however, can improve your health, or cause your health to deteriorate. Eating fruits and vegetables which contain a lot of healthy fiber will help you to digest effectively while providing plenty of nutrition.
Including whole grains which are gluten free, especially after a good workout, will help you develop a lean, muscular body. Refined grains, especially wheat, will do the opposite.
7) Decrease you Risk of Disease
Many of the most common modern diseases, such as heart disease, diabetes, high blood pressure and elevated cholesterol are a result of our high wheat diet.
Of course it isn't just wheat that causes these problems, all refined grains and sugars lead to ill health.
When you take these same grains and sprout them before you turn them in to bread products, though, you bypass many of the problems associated with refined foods. Sprouting the grains increases their nutritive value dramatically and eliminates phytic acid, a mineral blocker. You can find many healthy products made of sprouted grains, both with and without wheat.
Avoiding High Glycemic Index Foods
You hear a lot about the glycemic index of foods. This "magical" number relates how quickly the carbohydrates you eat enter your blood stream. Some of this can be controlled by eating protein with your carbs. The rest is a function of how quickly the food is broken down into sugars.
Carbohydrates with a lot of fiber break down more slowly, those with little fiber, such as wheat, break down rapidly. Research indicates a direct correlation between eating lots of high glycemic index foods and weight gain.
Making the Change
It isn't all that hard to make the change any more. Health food stores stock many gluten-free products, and just by sticking to those you can avoid wheat.
That said; you don't want to substitute refined wheat for other products that are loaded with chemicals, sugars and soy. The best choices remain whole grains, plenty of fruits and vegetables, the right types of protein and plenty of water.
In just 4-6 weeks your body will have purged all traces of gluten. If your medical issues were caused specifically by gluten you will have solved the problem.
If your goals have been diet related, keep bread and other wheat products as a rare treat, and enjoy the new, healthier you.
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