7 Rules To Losing Weight

weight lossThere’s always new diets and weight loss products out on the market, claiming to burn your fat by using their product. It’s best to save your money and lose weight the healthy and easy way. This is definitely the best way to lose weight, but it’s often overlooked because of the time it takes. Here are the 7 tricks to losing your weight:

1. Make it a Slow Process

Everyone wants to lose weight fast. This turns into a big discouragement when dieting because people aren’t seeing the results as quickly as they would like and they’re giving up. It’s important to realize that there are no magic solutions to losing weight and that it will take time to lose the weight. If you learn to accept that it isn’t a fast process then following these tips will be the easiest way to shed those extra pounds.

2. Never Leave out any Food Groups

Most of those diets you hear about will tell you to cut out a certain food group and focus on specific foods. The fact is, you need the vitamins and minerals from foods in each food group. You don’t want to sacrifice the health of your body in exchange for losing weight. These diets also require a major sudden change in eating habits which is very difficult, and once again, discouraging.

3. Don’t Diet!

This may seem like a contradictory way to losing weight but it’s not. What I mean by “don’t diet” is that your eating habits should only change very slightly. You won’t even realize that you’re losing weight if you’re eating pretty much the same way as you were before. For any skeptics out there, I lost six pounds (accidentally) in the past couple months by doing this. Sure it’s not a lot, but it all takes time. If I didn’t change my eating habits then I would still have those extra six pounds.

4. Don’t Finish it

This is the first step to dieting. The trick is to make very minor substitutions, and I mean very minor. If you’re going to eat a tasty 400-calorie donut then leave a few bites. Not eating a quarter of the donut would already save you from 100 calories. No sweat. You will notice after a few weeks that eating the three-quarters of the donut will fill you up as much as the full donut did a few weeks earlier.

You have to make sure to adjust to your weight loss by once again lowering the amount of the donut that you will eat. This works really well for large meals like supper. Saving a quarter of your supper would probably save you even more calories than the quarter of the donut. Note that 3500 calories = 1 pound. If you save yourself from 250 calories each day with this method and another 250 using the substitution method, you’re already losing a pound each week!

5. Substitution

The other important substitution method is replacing something healthier in place of that tasty donut I mentioned before. You would be surprised how little calories certain fruits and vegetables have. Some vegetables could save you up to 350 calories over eating the donut. It’s good to go out and find some fruits and vegetables that you really like. Finding lower calorie alternatives is also a good idea (ex. skim milk instead of 2%) Remember that 1 pound of fat equals about 3500 calories, meaning that if you make 250 calories of substitutions and don’t finish 250 calories of your meals per day then you’ll lose 1 pound each week. A month may seem like a long time to lose 4 pounds, but the point is you don’t have to think about it since it’s not difficult or anything. Just go about your day like you normally would and one day you’ll realize that you’ve lost x number of pounds.

6. Keep Your Metabolism Boosted

Remember the 250 calories of supper that you left? Eat it in 3 hours as a snack. Keeping your metabolism going is very important for losing weight since, well, that’s what burns your weight. To achieve this you have to eat a small snack every 3 hours. As I mentioned about the supper, it’s good to eat whatever you left from your meals at the three hour snack time after your meal.

7. Eat Slower

This one will really help you achieve the “Don’t Finish it” step. If you eat slower then you’ll feel full much faster.  When someone is overweight, they usually eat too quickly (like I do) and feel really full all of a sudden (often requiring a nap after occasions like a Chinese Buffet). This is because it takes some time for your body to process that you’re full. By the time your brain notices that you’re full, you’ve already jammed down a lot more. Once you eat slower, you’ll be really surprised at how little it actually takes to fill you up.

Just follow these 7 rules to losing weight and one day you’ll realize that you’ve lost a lot of weight. In fact, you’ll probably have forgotten that you were trying to lose weight since you get used to it quickly. In the end, you’ll feel better about yourself and you’ll be in the habit of eating in a healthy way.

How To Diet If You Have Diabetes

diet diabetesIn order to effectively control and/or prevent diabetes, close monitoring of one’s diet is essential. When it comes to losing weight, however, what you eat will have the biggest impact; although exercise matters quite a lot, as well.

Contrary to popular belief though, a diabetic’s nutritional requirement is exactly the same as everybody else’s–no special food, nothing really complicated.

A diabetic diet is simply one that is high in nutrients, low in fat, and moderate in calories, making it healthy for non-diabetics, as well. (We recommend the South Beach Diet as a good diet plan for diabetics)

Opt for high-fiber carbohydrates

Compared to fats and proteins, carbohydrates have the most influence on blood sugar levels.What you need to do is to restrain your intake of highly processed carbohydrates (such as pasta, white bread, and rice), soda, junk foods, etc. Instead, choose complex carbohydrates that are high in fiber, like brown rice, sweet potatoes, yams, whole wheat pasta and bread, rolled oats, etc.

These types of carbohydrates helps even out blood sugar levels as they are digested more slowly, preventing your body from producing too much insulin. They also allow you to stay full longer and provides energy.One way to determine which carbohydrates are best for your diet is through the Glycemic Index (GI).

The GI allows you to figure out how quickly food is converted to sugar in your system. High GI foods raises the blood sugar rapidly, while low GI foods have minimal effects. Needless to say, a diabetic diet must consist of low GI food entries.

Here’s a simplified way to do it:

  • Eat plenty of non-starchy vegetables, beans, and fruits, like apples, pears, peaches, berries, bananas, mangoes, and papayas.
  • Eat whole grains, such as whole-kernel bread, brown rice, and whole barley, millet, and wheat berries as much as possible. But you can also have minimally processed ones, like stone-ground bread, steel-cut oats, and natural granola or muesli breakfast cereals.
  • Narrow down your intake of white potatoes, refined grain products, and concentrated sweets. Make white breads and white pasta as side dishes instead. Make ice cream an occasional treat and limit fruit juices to not more than a cup a day. Totally steer clear of sweetened drinks.
  • Choose healthy proteins and fats, such as beans, fish, skinless chicken, olive oil, nuts (almonds, walnuts, pecans), and avocados. Say no hydrogenated fats, which are usually found in fast foods and many packaged goods.
  • Have 5-6 meals a day, eating slowly and stopping when you’re full. Never skip breakfast.

Be careful about sweets

Just because you have diabetes, doesn’t mean you have to completely eliminate sugar in your diet. What is important is for you to be smart about your sweet choices and keep your consumption moderate.

Probably the most important question is: how do you incorporate sweets in a diabetic diet? It’s quite simple actually. Here’s how:

  • Forget the bread or pasta if you’re having dessert. Consuming sweets during a meal means additional intake of carbohydrates. Therefore, it is best to cut down on carbs during the same meal.
  • Add a little healthy fat to your dessert. Fat slows down digestion, meaning blood sugar levels don’t spike as quickly. Opt for healthy fats like those that can be found on peanut butter, ricotta cheese, yogurt, and some nuts.
  • Eat sweets with a meal. Eaten on their own, sweets and desserts can rapidly increase your blood sugar levels. To slow it down, eat them along with other healthy foods as part of your meal.
  • Savor each bite. Enjoy your dessert. Bite, chew, and bask in all its deliciousness. This will also prevent you from overeating.
  • And to cut down on your sugar intake, here’s how:Reduce your soda and juice intake. Instead, have sparkling water, plain or with a little juice mixed in.
  • Reducesugar amounts by ¼ to ⅓ when cooking or increase sweetness by adding cinnamon, nutmeg, or vanilla extract.
  • Satisfy your sweet tooth the healthy way. Instead of ice cream, blend up frozen bananas for a creamy, frozen treat. Or enjoy a small chunk of dark chocolate, rather than your usual milk chocolate bar.

Choose healthy fats

Diabetics must be careful with their fat intake, especially since they are more prone to heart diseases. Fats are also high in calories. Therefore, portion sizes must also be closely monitored.What are healthy fats?

These are unsaturated founds, which usually comes from plant and fish sources. Examples are olive oil, canola oil, nuts, and avocados. These also include omega-3 fatty acids, such as salmon, tuna, and flaxseeds, which can fight inflammation and are known to be good for the heart.

To effectively increase the amount of healthy fats in your diet, here’s what you can do:

  • Cook with olive oil.
  • Remove any visible fat from meat before cooking. Peel of the skin before cooking chicken and turkey.
  • Snack on nuts or seeds.
  • Grill, broil, or bake.
  • Have fish 2 or 3 times week instead of red meat.
  • When baking, use canola oil or applesauce instead of butter.

Eat at regularly set times

When a regular meal schedule is maintained, the body will be able to regulate blood sugar levels better. Consistently have moderate meal or snack portion sizes.