WHEN WE DECIDE TO LOSE WEIGHT...

Posted by on November 23, 2015 .

 When we decide to lose weight, ideas of deprivation, boredom, sacrifice and even misery usually come to mind. But they don't have to, it CAN be fun and enjoyable—if you have the right attitude and set out on your journey with the right tools—and rules—for long-term success.

Treat yourself: When you decide that a particular food (or even an entire food group), is off limits for your diet, research shows that we focus on that one food even more. If you told me I could never eat chocolate  again, I would feel miserable. Since willpower is in such short supply in humans, there's a really good chance that anyone would cave in eventually—and likely go overboard. So give yourself permission—and make a plan—to make room in your diet for your favorite treat occasionally.

 Stop searching for the best workout:  The workout you'll actually do—not the one that worked for your friend, or that you heard burned the most calories.  When you find something that is fun, you will be more consistent and In the end you'll burn more calories.  Keep your workouts short. If time is a problem and you find yourself skipping exercise because you just don't have an hour to spare, no worries! Short bouts, as little as 10 minutes at a time, done several times over the course of the day, have similar calorie burning and health benefits as long, sustained sessions. 

 Love what you eat: When you eat or drink anything, do so slowly, mindfully and without distraction. By doing so, you'll increase your enjoyment and slow down your eating which will allow you the time to notice when you've had enough. And if it's a treat you're having, you'll feel so much more satisfied even if eating less because you'll have relished every bite, guilt free.
 

Sleep:  Getting 7-8 hours of  every night is essential for weight loss. Individuals who are sleep deprived have higher levels of the hunger hormone ghrelin and lower levels of the fullness hormone leptin, which sitmulates the appetite.

 
Go out to eat. One of the first things people are told when losing weight is to cook more at home and stop eating out. This is good advice in general—but you don't have to give up on a fast takeout meal or your favorite restaurant in order to slim down—especially these days when restaurants are creating healthier, lighter fare than ever before, and sharing those nutrition facts on menu boards and their websites. There are loads of ways to enjoy eating out without blowing out your diet program. Many menus offer lighter options and order an entree as your main course.


Know your best food : Vegetables are a healthy part of any diet. Whether you're interested in sculpting your body, or just want to tone it that extra bit, vegetables help in improving your overall health and weight loss.

 It is said that just eating 8-9 servings of vegetables in a day, you can improve your body’s immunity against diseases such as diabetes, cancer and heart ailments. But which vegetables are better disease-fighters than others? Here are top 10 vegetables for a healthy diet and maximizing your weight loss efforts.

Tomatoes: technically called a fruit, tomatoes are mostly eaten as a well-liked vegetable. Tomatoes have lycopene and red orbs which are well known for their cancer-defending properties. They are full of Vitamin A and Vitamin K which help in keeping your blood pressure levels under control

Broccoli: When one talks about vegetables which can fight diseases effectively, broccoli ranks amongst the highest. They are a storehouse of antioxidants which help in fighting rectal, lungs and stomach cancers. They are also rich in folic acid, Vitamin C and beta-carotene which help in boosting your immunity to fight against colds and flus. 

Brussels Sprouts: Excellent for pregnant women, these little veggies are full of B-vitamin and folic acid which keeps women away from neural tube defects. They are also quite rich in omega 3 fatty acids, potassium, fiber and Vitamin C and K. 

Asparagus: Again, an excellent food for pregnant women, asparagus is full of fiber, folic acid and Vitamin B6, nutrients which help in maximizing heart’s health. These long veggie sticks are also pretty low in sodium and high in potassium content, which makes them ideal for the healthy working of our large intestine.

 Carrots: are full of nourishing properties for eyes, hair and skin. They are the best source of  carotenes and vitamin C for improving night vision.

Bell Peppers:  Whichever color of bell peppers you may go for – red, orange or yellow- they are full of heart-healthy properties because of folic acid and lycopene present in them and they have been substantially proved to lower your risk against cancer too.

Spinach: Popeye the sailor was quite right when crediting his muscle power to this green leafy vegetable. Spinach are very rich in flavonoid compounds which keep us away from cancer, heart diseases and osteoporosis. 

 Onions: Including onions in your daily food intake, gives your body\'s immunity levels a royal boost. They are full of peptide known as GPCS which helps in keeping your body’s calcium level under control. Packed with Vitamin C and folate, onions promote good cardiovascular and gastrointestinal health.

 Eggplants:  Eggplants have a unique antioxidant in them like nasunin (a complex compound which defends your brain cells against damage, is a potent anti-oxidant, making it an excellent anti-aging vegetable. It fights cancer by restricting the growth of new blood vessels. It also helps also with keeping blood vessels clear. They are good for lessening your risk of stroke and dementia as they are packed with fiber and potassium. The best quality about eggplants is that they are pretty low in calories.

 

  

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