We have all seen the television advertisements for weight loss programs, products and pills. Scantily clad, well-sculpted models, both male and female, appear on the television screen flexing their abdominal muscles while they tell us that we too can have a body like theirs by taking a magic pill or eating bland pre-packaged foods. For many who are overweight, these products seem like a dream come true, when in fact nothing could be farther from the truth. Losing weight is hard, and pills and fad diets that promise quick results don’t make it any easier. The truth is, there is no vitamin, herb or special food that will magically melt away unwanted fat and weight. But moderate exercise, a change in diet, along with some nutritional and herbal supplements can help the process.
Metabolism Calories and Moderate Exercise
Metabolism is the rate at which the body burns calories. Everyone’s is different and is influenced by many different factors, including genetics. Daily intake of even a few more calories than your body actually needs can lead to weight gain, so moderate exercise is needed to burn off extra calories and build muscle. But exercising does not mean that you have to run out and buy an expensive gym membership, or start running several miles each day. If your body is overweight and out of shape, it is unrealistic to expect that you will be able to jog for miles or do an hour long workout on the first day. Start small.
Walking is a simple, low-impact form of exercise that requires absolutely no equipment and can be done anywhere, whether at your local mall or around the block. Find the exercises that you like to do and stick to them. Pushing to do exercises that you don`t like doing will leave you miserable and chances are you`ll give up completely.
Stick to a A Healthy Diet
When you are trying to lose weight, counting fat and calories may seem like a good idea, but it does not always work. Instead, anyone trying to lose weight and body fat should stick to an eating plan that includes lots of whole foods such as fresh fruits and vegetables, and should limit their intake of proteins, starches and fats. Fresh fruits and vegetables are a great source of vitamins and minerals and they are low in calories and fat, so you can eat larger portions. Foods that are higher in fat and calories must be eaten in smaller portions to lose weight.
Adopting healthy eating habits is a long-term way to lose weight and it is unreasonable to expect to see results overnight. Take it one day and one meal at a time. Experiment with the many different varieties of grains, legumes, fruits and vegetables that are available and try to eliminate starches, saturated fats and chemicals whenever possible.
- Add dairy products, whole grains, lean meats/fish and fresh fruits and vegetables into as many meals as possible.
- Always plan ahead. If the ingredients for a low fat dinner are ready to cook at the end of the day, there will be less temptation to indulge in something quick and unhealthy.
- Legumes are as close to perfect as a food can get. On their own, beans and legumes are great source of dietary fiber, but when combined with whole grains, they are also a complete protein. Keep plenty on hand and serve with meals often.
- Eat several small meals throughout the course of the day rather than three larger meals. Eating smaller portions more often keeps your body satisfied so that you will not be tempted by high fat, sugary snacks.
Supplements
There are no supplements that can zap fat and provide instant weight loss, but some can help by suppressing the appetite and easing the weight loss process. If you do choose to take weight loss supplements, never exceed the recommended dosage on the package. Taking larger amounts of any supplements will not produce quicker results and could cause harmful side effects.
Chromium helps the body to use fat for energy and build muscle. It will not result in dramatic weight loss, but can give you a bit of a boost. Psyllium is a type of fiber that provides a feeling of fullness, and chitosan slows the absorption of fat in the intestines.
Lose Weight for the Right Reasons
Everyone has their own personal reasons for wanting to lose excess fat and weight. Some feel that their significant other would find them more attractive if they slimmed down, while others just want to fit into their favorite old pair of blue jeans. However, the one thing that all who are overweight have in common is that their health is at risk.
Being overweight becomes a health issue when your weight is more than 20% over the ideal weight for your height and body type, and although obesity is not a disease, obesity is a risk factor for many serious medical conditions such as certain cancers, heart attack, stroke and diabetes.
