In general, to lose weight fast and effectively, you need to change your mindset completely. In a few recent meet up with my old school mates, some of the mummies were lamenting that their pregnancy extra piled up weight was unable to go down. This could be due to their lack of exercise and increase in intake of food during the pregnancy period. Therefore, even after delivery, they are still unable to revert back to the smaller intake etc.
This triggered me to research more into the main reasons to the weight increase, and what can be done to solve it the right way.
Do not go for the fast solution but think of the long term effects. The rule of thumb is simple, Intake is lower that Output. So it is either you decrease the intake or you increase your output. If you are able to decrease the intake and increase the output through exercise, that will be good enough.
Going through the food to avoid
Let us look at some of the ways to decrease the intake. Basically it is possible to eat and eat and still lose weight, that is IF you chose the type of food you eat wisely. Some of the food that you should really avoid are :
- Fried Food: Yes we all know that fried food are tasty and irresistible. But they also have the highest calories. As such it is best that you avoid them. Fried food are high in oil contents and thus contains a lot of fats which is not easy to burn off than simple sugar.
- Sugary processed food: Too much sugary food will cause disruption to the blood sugar level and cause you to feel hungry faster. At the same time, fructose is a more difficult to breakdown sugar, only the liver can do this job. However, if the liver is already busy with other functions, the breaking down of fructose will be left on the side and it will eventually be stored as fats. Sugary processed food such as pastries, cakes and sweet treats are usually combined with other artificial colouring and flavouring, which is not good for the body.
- Remove animal skin: When consuming meat, do look for leaner options and also take away the skin to cut down on the fat intake. If you really must consume the fats. Do keep them in the lowest quantity possible. Although they are not exactly that fattening as most people know( the skin actually just add up about 50 cal to the lean meat). For people who are already obese or overweight will still need to be careful about their intake as in the long term, constant consumption of the skin does increase the weight and also it is higher in saturated fats making it higher in cholesterol. Eat in moderation is advised.
Chicken skin adds an additional 50 cal to the meat without the skin.
- Say NO to Alcohol: It has no nutrients, harms your liver if excessively consumes for a long period of time. Try to keep this minimal. I do love a drink or two but as the rule of thumb, always keep your consumption level balanced. Try to keep to only 6 standard drinks a week. Do make sure you have some food before you drink, in between drinks, make sure that you hydrate yourself with water.
- Reduced Processed food: Likely chances when the food doesn’t look like its original form eg: chicken patties as compared to the real chicken breast meat. The food might have extra trans fat additives or additional artificial items added to give it the good taste. But bad for health.
How to lose weight through diet
There are actually many ways to control your diet. The best is actually to eat wisely according to the food pyramid and exercise regularly to ensure that your weight is in the right range. Some diet supplements can actually help your weight management.
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