weight lOss tips and aDvice
---------- Forwarded message ----------
From: ஜெகதீசன்
Date: 2009/2/11
Subject: weight lOss tips and aDvice
To: vinothini.rajendran@isoftplc.com, "SenthilKumar, Periasamy"
1)
Stretch your meals to, at least, 20 minutes or longer. Your stomach,
mouth and brain are all connected and it takes 20 minutes of chewing
before your stomach signals your brain that you are full. To feel full
and successfully lose weight on any weight loss program, you need to
eat slowly for 20 minutes or longer.
2)
Drinking 8 glasses of water a day is important to your health, your
normal diet and to help lose weight. Water is necessary for the
metabolism of your stored fat. Weight loss cannot occur without an
active metabolism which requires large quantities of water. Another
way to use water to lose weight is to drink a large glass of ice water
just before meals. The cold causes your stomach to shrink slightly
which will make you feel full faster.
3)
The more positive your self-esteem, the better you feel about
yourself, the faster and easier it will be for you to lose weight.
When you are self-confident, you are better able to take charge of
your life. It also means that after you lose weight, it will stay gone
permanently.
4)
When you go fat free or low fat, you also cut out much of the taste of
the foods you eat. Add the flavor back with herbs and spices. Strong
flavors such as vinegar, garlic, chili powder, cayenne, curry powder,
rosemary and tarragon can be used to doctor up any food you are
eating. For your low fat and fat free diets, experiment with different
herbs and spices until you find some you like. Staying on your fat
free or low fat diet will be easier and your weight loss will be
speeded up.
5)
Increase your metabolism by as much as 40% by using hot and spicey
foods such as hot peppers of all varieties and mustards. Research
shows these foods all increase your metabolism. For double duty, give
up fat filled mayonnaise for mustard and add hot peppers to your food
for greater flavor and increased metabolism.
6)
Negative emotions will also interfere with your weight loss program.
It's difficult to stay motivated to lose weight when you feel bad.
Overeating often accompanies negative emotions such as depression,
anxiety, fear, guilt and anger. If this is true for you, begin a
stress management program including some exercise and relaxation
exercises.
7)
To lose weight faster, reduce your intake of caffeine. Caffeine leads
to an increase of insulin in your body which retards the burning of
your stored fat.This is a simple chemical reaction in your body that
you can change. Reduce your caffeine intake by 50% and see what
happens. Here is a rough guide to use when looking at the amount of
caffeine you currently take in: Brewed coffee (6 oz. cup) - 100mg;
Instant coffee (6 oz.) - 70mg; Tea (6 oz.) - 50mg; Soft drinks (12oz.)
- (Coke, Dr. Pepper, Mountain Dew) - 50mg; Dark chocolate (1 oz.) -
20mg and Milk chocolate (1 oz.) - 6mg.
8)
Incease your intake of fiber rich foods. They will help fill you up
faster and will help all the food you eat pass through your digestive
system more easily.
9)
Exercise is probably the most important key to increasing your
metabolism and burning off excess fat. Research shows that you burn
more stored fat for energy when you do aerobic exercises on an empty
stomach than on a full stomach. Research also shows that you burn more
stored fat when you exercise late in the day rather than in the
morning. Put together, the best time to exercise to lose weight by
burning your stored fat is in the late afternoon/early evening before
dinner. Second best is in the morning before breakfast. Our metabolism
naturally starts to slow down about 8 hours after we wake up. Thirty
minutes of aerobic exercises in the evening, before dinner, will not
only burn off stored fat but it increases your metabolism for about
two to three more hours just when it was starting to slow down. This
produces a significant increase in fat burned off, even after the
exercise is over.
10)
To lose weight quickly, never skip a meal. Your first meal after
waking starts your metabolism. Your metabolism then speeds up for
about eight hours and then starts slowing down until you go to sleep
when it goes to low until you wake and eat and start the cycle again.
Skip breakfast and your metabolism doesn't get started until lunch
time. You've just missed three or four hours of fat burning time. When
you skip meals during the day, your metabolism also slows down. Weight
loss through the burning of stored fat is all about eating enough of
the right kinds of foods so you stay full and your metabolism stays as
high as possible. Remember, if you feel hungry, your metabolism slows
down. Stay full with healthy, nonfattening foods and your metabolism
will continue to burn your stored fat as fast as your body will allow.
