Tips for Easy Weight Loss

Eat at least 5 servings of fruits and vegetables per day

Fruits and vegetables are packed with beneficial vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low. (For knowing the ways CLICK HERE) Watch for Portion Size One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover. (For knowing the ways CLICK HERE) Go for wholesome fresh foods If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out. (For knowing the ways CLICK HERE) Exercise, period Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories. (For knowing the ways CLICK HERE) Don't be overly-restrictive Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse. (For knowing the ways CLICK HERE)

Healthy Ways to Gain Weight

Do you think that you are underweight? Though you eat all the fatty and oily stuff and eat lots of sweets and diary products and drink gallons of whole milk and cream, then also nothing seems to be working for you. You still remain as thin as a hockey stick. Well don’t despair, it is not impossible to put on weight. But remember that you should aim for a healthy weight gain and not just adding body fat. To do so you should know a few things about your body.


Your Genes

Genetics play an important role in shaping your body. And this is hereditary, which means that if your parents are thin then there are chances that you will have a similar body type and you can work out how your body might change with age. Secondly your lifestyle also plays an important role in your shape. If your life steams along at a frenetic pace, you don't eat regular meals, you're unlikely to put on weight easily. If you are a fidgeter and it is impossible for you to relax, then you will face this problem. People who fidget constantly can burn up to 700 calories a day - that's about two whole chocolate bars!

Your Diet
The main thing about putting on weight is that you do it sensibly and that you put on the 'right kind' of weight: muscle rather than fat. Thus if you want to put on weight you need to you need to take in more calories than you burn up. The best source of calories is from carbohydrates - you should try to get at least 70% of your calorie intake from carbohydrates such as potatoes, rice and pasta. Up to 15% of calories should come from protein and the rest from fat.

Guidelines

• Keep a food diary for a couple of weeks to learn more about your eating habits.



• Rather than struggle to eat really big meals plan 3 regular meals plus 2 to 3 snacks.



• Make meals a little larger or more calorific, for example, an extra slice of toast at breakfast; drink grape juice rather than orange juice; make coffee with milk; serve an extra spoon of mash, rice or pasta; be more generous with healthier unsaturated oils, salad dressing and spreads; always have a dessert.
  



• Have snacks to hand so you never go short. For example, nuts, seeds and raisins; pots of rice pudding, custard or yoghurt; cereal or cereal bars; milk or yoghurt, wheatmeal biscuits; cheese and crackers; fruit plus small chocolate bar.
  



• Stop drinking non-caloric beverages. That includes diet soda, and plain coffee or tea. Choose skim or 1 percent milk (we want healthy calories, not fat, so avoid milk with higher fat contents), 100 percent fruit juice or sports drinks.
  



• Make it a habit to routinely choose foods that are higher in calories. Each meal should include some type of starchy food (potato, rice, pasta, bread, cereal), fruits and vegetables, and a protein source (chicken, red meat, fish, peanut butter, legumes, eggs, cheese).

Exercise Regularly
Regular exercise and activity will help your body gain muscle and not unwanted fat. To gain weight in a healthy way, keep bones strong and your body toned. Ensure regular physical activity for 30 minutes, 5 days a week. You can go in for brisk walking, swimming, cycling or join a gym. Take care not to be too active. If you are someone who is always on their feet, make time each day to relax. Remember that you need to consume more calories than you can burn up. As always, check with your GP first if you haven't exercised for a long time.

How To Lose Weight Sensibly

Who should lose weight? Health experts generally agree that adults who are overweight and have weight-related medical problems or a family history of such problems can benefit from weight loss. Some weight-related health problems include diabetes, heart disease, high blood pressure, high cholesterol levels, or high blood sugar levels. Even a small weight loss of 10 to 20 pounds can improve your health by lowering your blood pressure and cholesterol levels.

Your body weight is controlled by the number of calories you eat and the number of calories you use each day. So, to lose weight you need to take in fewer calories than you use. You can do this by becoming more physically active or by eating less.

Following a weight loss program that helps you to become more physically active and decrease the amount of calories that you eat is most likely to lead to successful weight loss. A weight loss program should also help you keep the weight off by making changes in your physical activity and eating habits that you will be able to follow for the rest of your life.

To lose weight and keep it off, you should follow a weight loss program that will work for you. Three types of weight loss programs commonly used include: do-it-yourself, clinical and non-clinical programs.

Any efforts to lose weight by you or with a group of like-minded others through support groups, worksite or community-based programs fits in the "do-it-yourself" category. Individuals using a do-it-yourself program rely on their own judgment, group support, and products such as diet books for advice.

Clinical program may or may not be commercially owned. Services are provided in a health-care setting such as a hospital, by licensed health professionals such as physicians, nurses, dietitians, and/or psychologists. In some clinical programs, a health professional works alone; in others, services are provided by a group of health professionals. This program may offer services such as nutrition education, medical care, behavior change therapy, and physical activity.

Non-clinical programs may or may not be commercially operated, such as through a privately-owned weight loss chain. They often use books and pamphlets that are prepared by health-care providers. These programs use counselors (who usually are not health-care providers and may or may not have training) to provide services to you. Some programs require participants to use the program's food or supplements.

Other weight loss methods used to treat severely overweight patients include low-calorie diets, prescription weight loss drugs and surgery. If you are considering a weight loss program and you have medical problems, or if you are severely overweight, programs run by trained health professionals may be best for you. These professionals are more likely to monitor you for possible side effects of weight loss and to talk to your doctor when necessary.

The key to successful weight loss is making changes in your eating and physical activity habits that you will be able to maintain for the rest of your life. The first step is to look at your eating and physical activity habits, thus uncovering behaviors such as television watching, that lead you to overeat or be inactive. Next you'll need to learn how to change those behaviors.