Here are 4 Simple weight loss tips, when combined with your weight loss program will accelerate your weight loss - and anyone can manage these:
Tip Number 1 - Get Out There!
Walking or traveling by foot has always been our natural means of transportation. However, with today’s society full of vehicles, walking has become a lost art. And this should not be, since walking offers so many benefits for us, not the least of which is weight loss.
Walking is a cardiovascular workout that can help reduce your risk of heart disease; aids in alleviation of depression and lower back pain; increases your muscular strength; improves coronary condition; reduces risks of infection and hypertension; aids in maintaining a healthy weight; and curbs the decrease in bone density.
It also helps in maintaining flexibility and coordination. Like almost all forms of exercise it adds more health and zest to your life, and helps you to lose the excess fat. Aside from these health benefits, walking can also have a very large social and economic impact in today’s society. Walking is free. In comparison to the cost of operating a car, which costs thousands a year, walking won’t cost you a dime.
Tip Number 2 - Take It Slowly!
Plan to exercise.
By incorporating some aerobic, anaerobic and strength training exercise into your life, you will be able to burn the calories off. Don’t overdo it. Start slowly with shorter workouts at first, then add to it with more walking or stair-climbing at first. Progressively work towards longer and more body toning workouts. Exercise will not only help you to look good, you will feel good too. You should also consider working closely with a personal trainer that can tailor an effective program to your individual needs.
Tip Number 3 – Go to Sleep!
Do you feel that you need to lose weight? Then don’t just count calories - you might want to count sheep as well.
Recent studies have shown that sleep deprivation disrupts a series of metabolism and hormonal processes. It causes increased hunger and affects the body’s metabolism making it difficult to lose and control weight.
Lack of sleep causes a hormone called cortisol, which controls the appetite, to take excess calories and store them as excess body fat. In addition, sleep loss interferes with carbohydrate metabolism which may cause high blood glucose levels. The excess amount of glucose encourages the overproduction of insulin which may lead to diabetes or even obesity. Further, sleep deprivation can promote weight gain by affecting our behavior.
People who lack sleep tend to crave sweets or high carbohydrate, high fat food with low nutrient value. They tend to snack on chips, cakes, pastries, burgers, fries, soft drinks, the works. Though the short-term rise in blood sugar brought on by these snacks gives a surge of energy, the extra calories are not needed by the body and must be stored as body fat.
These calories are not as easily shed as they were absorbed. When sleep deprived, people are often too tired to exercise or they work out less intensely than usual. They feel exhausted and lack the energy and motivation to do even simple exercises. They would rather go to sleep or eat, than go physical. In due time the calories that are gained and not easily burned are then deposited in the body as fat.
Some people may require less hours of sleep to be in top condition during the day while others need more than eight hours. But experts agree that most people need at least eight hours of sleep each night to give themselves enough energy to exercise, eat right and keep off those unwanted pounds. Yet, according to a poll by the National Sleep Foundation only 30% of adults get eight or more hours of sleep on weeknights while 52% do on weekends. A third of adults reportedly sleep no more than 6-1/2 hours nightly.
In fact, disruption in the sleeping patterns in people in industrialized countries is considered one of the primary reasons people are becoming overweight.
Tip Number 4 - Get Yourself A Blender!
Blenders can be a great way to make easy meals. You can use them to make fast meals that you don’t have to stand around a hot stove to make. You can also try to make a little extra so you have some leftovers for the next day for dinner or take it to work for lunch.
Here are some easy recipes to get you started:
Fruit Breeze
1 Banana
5 Strawberries, fresh or frozen
10 Raspberries, fresh or frozen
2 Kiwi fruit, peeled and cut into pieces
6 ounces Low fat yogurt
4 - 8 ounces milk
*Remember, you can always substitute the yogurt with low-cal ice cream.
Avocado Gazpacho
2 Ripe avocados
1-2/3 cup Chicken broth
3 tbsp Lemon juice
3/4 tsp Salt
Dash of cayenne
Dash of garlic powder
1 cup Light cream
Tortilla chips
GARNISHES:
Bacon crumbles
Toasted sliced almonds
Chopped green onions
Croutons
Grated cheddar cheese
Grated Monterey Jack
Lemon Slices
To serve cold: Puree avocados with broth, lemon juice and seasonings. Blend in cream. Cover and chill.
