Natural Weight Loss Made Easy
How To Lose Weight Naturally
these basic dieting rules will give you the natural weight loss results you are looking for.
To get the best results natural weight loss
should be done gradually. Ideally weight reduction needs to be planned
as a gradual, steady, long term project which results in permanent
weight loss and stabilized weight.
Unfortunately too many people
still think in terms of taking off X amount of pounds for a special event or purpose in the shortest amount of time. This approach can seriously harm your health and lead to yo-yo dieting.
The first thing you should do, especially if you're new to dieting, is start a food journal. Write down all of the foods that you eat each day, what times you eat them and how many calories, carbohydrates, protein and fat grams are contained in them. This will help you to see exactly what you're eating each day and what changes you need to make to maximize the effects of your natural weight loss.
The next thing your should do is analyze how active you are. Do you have a sit down job? Or are you on your feet all day? Do you do strenuous activities or are you sitting or standing still most of the time?
Imagine your body as a machine and the food you eat as fuel. If you consistently add 10 litres of fuel
every day and your machine only burns 8 litres a day then your tank is going to overflow, unless you find somewhere else to store the excess fuel. This is exactly what your body does.
Natural Weight Loss Can
When it comes to natural weight loss the option is not always to cut down on the amount of food you eat especially if you are already consuming fewer calories than you should be. This is where many people become confused.
Certainly you should cut out all empty calories such as sugar and all refined carbohydrates like white flour, white bread, pastries, biscuits, cakes etc. In fact anything that is manmade.
But remember - your body requires vitamins, minerals and nutrients to keep it healthy.
Your body is like a complex machine and
accomplishing controlled natural weight loss whilst still delivering all of the
essential nutrients is a fine balancing act.
So let’s say you’ve cut out all the bad calories and upped your activity levels. Now you should see some natural weight loss. Right? Wrong!
Back to imagining your body
as a machine. Now you are consistently adding 8 litres of fuel a day and your machine is burning 9 litres a day. There is going to be a point where your machine will run out of fuel and have to ‘borrow’ it from
somewhere else. But, if you’re not eating the right foods then you’re going to come unstuck.
Weight Loss Can Be Dangerous
Your body needs a good supply of slow release complex carbohydrates to keep energy levels up; if you do not give your body enough good quality carbohydrates then it will substitute by “borrowing” from your muscles, blood, skin, hair, nails and internal organs.
Instead of losing weight
naturally you may have muscle wastage, anemia, dull skin, dry brittle hair, cracked or split flaky nails and general health problems. Muscle wastage is also the reason why some consistent dieters end up being skinny fat. The fat deposits stay but the weight you do lose will be from your muscles and muscle tone.
To lose weight naturally you need to eat plenty of slow release complex carbohydrates for your body to burn for energy. You also need good quality protein to maintain and build muscles as well as keeping your blood, skin, hair, nails and internal organs healthy.
Your body needs 0.36 grams of protein per pound of body weight. To calculate the exact amount you need, multiply your weight in pounds by 0.36 (if using kilo grams, multiply your weight in kilo grams by 0.8). This will give you your optimum daily protein requirement in grams.
Infants, children, pregnant and nursing women require more protein.
So How Do You Make
Natural Weight Loss Easy?
Quite simply, you have to balance ‘energy in’ (food) with ‘energy out’ (activity level). ‘Energy in’ must consist of high quality carbohydrates that are natural such as Fruits, Vegetables, Oatmeal, Whole Grain Cereal, Whole Wheat Bread and Brown Rice.
Good quality protein comes from fish especially oily fish like salmon and sardines. Other good sources of protein are Mackerel, Haddock and Cod, Tuna steak, Lobster, Sea bass and Snapper. Fish gives you high quality protein with no fat content. Turkey breast meat is also a low fat source of protein.
The next step is to encourage natural weight loss by becoming generally more active;
walking, cycling and
swimming are all good forms of exercise that most people can do.
If you do full body toning exercises as well such as squats and star jumps you will help your body to burn fat and build muscle at the same time.
Natural weight loss happens slowly as the process of burning fat and building muscle begins to change your body shape. Realistically, it will take approximately three weeks for you to look and feel slimmer and more toned but only a few days for you to notice a positive difference in your energy levels and how you feel.
Be aware that muscle is
denser than fat so you will look slimmer before your scales register any significant natural weight loss. But be assured that your body is ridding itself of fat deposits as it builds muscle.
The best way to monitor your progress is with a tape measure.
Remember; eat everything in moderation and nothing in excess. The secret to making natural weight loss easy and keeping it off is to eat nutritiously and make permanent lifestyle changes that allow you to burn more calories than you take in.
To make weight loss easier
for you, you can build your diet around natural foods that burn fat for you by speeding up your metabolism.
Natural Weight Loss
For more advice and help
with natural weight loss you can go to The Food Standards Agency government site
Well, Be Well'
where you will find free information on a healthy diet, with guidelines for making healthier choices.
You will get 8 tips for eating well and find out more about Nutrition essentials, The eat well plate, Fats, sugars, salt, Food myths debunked, Vegetarians and vegan as well as healthy Recipes you can make yourself.
For more information visit: http://www.eatwell.gov.uk/healthydiet/eighttipssection/8tips/
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