how to loss weight and still stay health

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Hotsaint
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April 16th, 2017, 8:06 am

Fad diets that promise dramatic, fast weight loss are
tempting, but are rarely the healthiest option. [1] Diets that
leave you hungry or that cut out certain foods may help you
lose weight, but you'll also lose important muscle mass and
water weight without burning much fat. These diets can
even impact your health by leaving you deficient in
important vitamins and minerals. Instead of following a fad
diet that can impact your health, take steps to burn fat
while preventing muscle loss and keeping your body healthy.
Part One of Two:
Changing Your Eating Habits
Reduce your total calories. You
lose weight when you burn more calories than
you eat, so an inactive person who eats a lot of food
will likely gain weight. The first step to losing weight
is eating fewer calories. Track how many calories you
eat in a day by writing down calorie information on all
the food and drinks you consume. For foods that don't
have nutrition labels, use the USDA Food Database to
look up how many calories the item has. [2]
Find out how many calories your body needs to
maintain your current weight by using an online
calculator that takes your activity level into
account. Try this one online
www.bmrcalculator.org/ .
A pound of fat has 3,500 calories in it. [3] To
lose a pound of fat each week, every day you
should eat 500 calories less than what your
body needs to maintain its current weight.
Control your portion sizes.[4]
Many portion sizes served at restaurants or even
eaten at home are much larger than they should be.
When you eat too much food, your body turns it into
fat and stores it for future use. Read food labels to
find out what an appropriate serving size should be. If
you want to eat something without a label, check the
American Dietetic Association Food Exchange list for
proper serving sizes.[5]
Use measuring cups and a kitchen scale to make
sure your servings match the recommended
portion size.
Restaurants can be tricky because they usually
serve extremely large portion sizes. Some
restaurants post their nutrition information
online, though. If possible, check the nutrition
information beforehand and plan a meal
between 500–600 calories.
Remember that you never have to eat the
whole plate. Eat half your food to reach your
calorie goal, then save the rest for later. You
may be able to ask your server to put half of
your meal in a to-go box before bringing out
your food.
Some restaurants also have lighter menu options
or half-portion sizes of their larger meals.
Order off of this lighter menu whenever
possible.
Eat more healthy fats and fewer
unhealthy fats. [6] The types of fat you
consume can impact whether your body chooses to
burn fat or store it. Healthy fats like unsaturated oils
should be the primary fat source in your diet. Cook
with olive or canola oil instead of butter or lard.
Other sources of healthy fats include nuts, seeds,
avocados, fish, and natural peanut butter. Don't eat
anything that has trans fat or lists the words “partially
hydrogenated” in the ingredients list. You should avoid
saturated fats as much as possible, limiting them to less
than 10% of your total calories.
To calculate total calories from saturated fat,
multiply the grams of fat by nine. For example,
a food item with 5 grams of saturated fat has
45 calories from saturated fat.
Divide these calories by your total calories for
the day, then multiply by 100. You want this
final number to be less than 10.
For example, if I ate 210 calories from
saturated fat and 2,300 calories for the day, I
would have eaten 9% of calories from saturated
fat.
Reduce or Cut Out Processed
Foods. Processed foods go through some
type of processing in a factory, and are usually found
packaged in boxes, cans, bags, or other packaging.
Often (although not always) they are higher in fat,
sugar, and salt that can prevent you from losing weight.
They also can lack a lot of the nutrients found in
whole foods. Slowly eliminate processed foods from
your diet by cutting two to three processed items per
day. Replace them with whole foods like fruits,
vegetables, nuts, and seeds.
Highly processed foods are an indicator it may
be high in undesirable food qualities.
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But just because a food is processed does not necessarily
mean that is the case. There are many foods that are
in packages that are quite good on a healthy diet, such
as frozen vegetables, frozen fish fillets, or popcorn.
Also be aware that food that did not come
from a bag, box, or the like may still be
unhealthy.
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A chocolate brownie made from organic ingredients from
scratch is still a brownie.
At the store, avoid the processed foods in the
aisles by mainly shopping the perimeter, where
the produce, dairy, meat and seafood, and
bakery are. Only choose select items that are
low-processed from aisles like the cooking aisle.
Make meals from scratch ahead of time and
freeze them into portion sizes to be eaten
during the week. Homemade soups with tons of
vegetables are a great freezer option. [7]
Look for foods that have three or fewer
ingredients on the ingredients list to avoid
highly processed items.
Get more fiber . [8] Fiber is a
carbohydrate that our bodies cannot digest. It
has many health benefits, including keeping your
digestive tract healthy, and keeping you feeling full
longer so you don't overeat. Fiber is found in whole
grains, fruits and vegetables, and nuts and seeds. Eat
25-30 grams of fiber each day with plenty of water.
Fruits that are high in fiber include
raspberries, blackberries, mango, and guava.
Vegetables that are high in fiber include split
peas, lentils, artichokes, and broccoli.
Drink more water. [9] Water is a major
player in weight control. It helps flush metabolic
waste out of your system, keeping your metabolism
running high to quickly burn fat. Water will also keep
you feeling full so you don't overeat. The adequate
intake for men is 3 liters of water each day (about
13 cups) while women should drink 2.2 liters per day
(about 9 cups).
If you take part in high activity exercise or
cardio during the day or live in a very hot
climate, you may need to increase your water
intake.
Eat many small meals
throughout the day. Instead of eating
three large meals each day, eat six smaller ones. Your
body can process food better in smaller amounts,
resulting in less excess food being stored as fat. This
can also steady your blood sugar levels and improve your
absorption of vitamins and minerals.[10] Just make sure
these smaller meals are are made up of healthy, whole
foods instead of processed food. You might consider
this sample meal plan:
Meal #1 (8 a.m.): One medium banana with ½
cup of oatmeal.
Meal #2 (10 a.m.): A smoothie made with 1 cup
of spinach, four medium strawberries, ⅓ cup of
raspberries, 1 tbsp of flaxseed, and 8 fl oz of
unsweetened almond milk.
Meal #3 (12 p.m.): One slice of whole wheat
toast topped with one boiled egg and ¼ cup of
mashed avocado.
Meal #4 (3 p.m.): 1 cup of salad topped with
½ avocado, ¼ cup cottage cheese, 2 tbsp of
sunflower seeds, and a balsamic vinaigrette
dressing.
Meal #5 (5 p.m.): 4 oz of baked chicken with
a side of green beans and ½ cup of brown
rice.
Meal #6 (7 p.m.): ½ cup of cooked quinoa
mixed with sautéed mushrooms and pepper.
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Part Two of Two:
Making Lifestyle Changes
Exercise three to four times a
week. [11] Exercise is important part of
losing weight and maximizing the amount of fat you
burn. To achieve the best fat-burning results, start out
by exercising for two hours and 30 minutes each week,
then increasing it by 30 minutes every week.
Combining both weightlifting and high intensity cardio
is the best way to maximize fat-burning. Consider
following this sample four-week workout schedule:
Sundays: Week One — 45 min. Cardio; Week
Two — 45 min. Cardio; Week Three — 60
min. Cardio; Week Four — 60 min. Cardio
Mondays: OFF all four weeks
Tuesdays: Week One — 30 min Strength Upper
Body; Week Two — 45 min Strength Upper
Body; Week Three — 45 min Strength Upper
Body; Week Four — 60 min Strength Upper
Body
Wednesdays: OFF all four weeks
Thursdays: Week One — 45 min Cardio; Week
Two — 45 min Cardio; Week Three — 60
min. Cardio; Week Four — 60 min. Cardio
Fridays: OFF all four weeks
Saturdays: Week One — 30 min Strength
Lower Body; Week Two — 45 min Strength
Lower Body; Week Three — 45 min Strength
Lower Body; Week Four — 60 min Strength
Lower Body
Incorporate strength training
into your workout. [12] Strength
training is a great way to increase your muscle mass
while burning fat. Strength exercises can be done with
weights, resistance bands, or just using your body
weight. Try mixing up strength training exercises that
work different muscle parts in the body. Start out at a
slightly difficult weight or resistance and do three sets
of 10 for each exercise or until failure. Once you can
do that weight three workouts in a row (full three
sets of 10) without failing, increase the weight or
resistance by one level.
Exercises for the lower body include squats , calf
raises , lunges , deadlifts , and leg press.
Upper body exercises include push-ups, sit-ups,
chest press, overhead press, bicep curls, tricep
dips, and lateral pull-downs.
Do more cardio. [13] Cardio is another
word for aerobic or endurance activity. Cardio
speeds up fat-burning, but it also has many other
health benefits including decreasing your risk of
cardiovascular disease.
Running, jogging or walking: If you start out
walking, make it your goal to work up to
jogging, then running.
Enjoy outdoor activities like sports, swimming,
hiking, and biking.
If you belong to a gym, use its treadmills,
ellipticals, bikes, and stair climbers.
Try interval exercises, like multiple sprints with
jogging in between.
Switch between high intensity cardio and
slower/longer endurance cardio for maximum fat
burning.
Get more sleep .[14] Adults over 17
should get seven to nine hours of sleep each
night, and children from six to 17 should get 10–11
hours. [15] Recent studies shown the sleep deprived or
those with sleep disturbances are more likely to be
obese than people who get the recommended seven
to nine hours. This is because lack of sleep causes
changes in metabolism and fat-burning. [16] These tips
can help you get a good night’s sleep:[17]
Make sure the room is completely dark with
dark curtains or sheets over the window.
Do not eat for at least two hours before going
to bed in order to prevent heartburn or an
increase in energy when you are trying to go to
sleep.
Only use your bed for sleeping and s3x. Do not
do other activities such as watching TV, reading,
listening to music, or working on the computer
while you are in bed.
Make small but meaningful
lifestyle changes. Making small lifestyle
changes throughout the day will help make your new
habits stick. In the end, you will have made a positive
change to a healthier lifestyle that you will be able to
maintain long-term. Some small gestures you can make
throughout the day to make a healthy lifestyle change
include:
Take the stairs instead of the elevator.
Park in the back of the parking lot.
Start a hobby that involves you moving around,
like hiking or biking.
Go to a weekly farmer’s market to buy fresh
produce.
Start a garden of your own.

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