Nutrition Guide
Natural Weight Loss
Currently 64.5 percent of adult Americans are categorized as being overweight or obese. Each year obesity causes at least 300,000 deaths in the U.S., and this figure is rising every single year and even more alarming child obesity is growing at a staggering rate. Obesity is still the second leading cause of unnecessary deaths.
Obesity is a chronic disease with a strong familial component. It increases one’s rish of developing conditions such as high blood pressure, diabetes (type 2), heart disease, stroke, gallbladder disease and cancer of the breast, prostate and colon.
So here are some nutrition tips that I follow and will help you from becoming another statistic.
Weight Loss Solutions
- First of all, avoid any diets that guarantee rapid weight loss and astronomical results in a short period of time. These are gimicy and are aimed at taking advantage of people that seriously want to make a lifestyle change.
- The scale doesn’t matter! Have you ever noticed that someone who is completely fit often checks themselves out in the mirror a little more often than they should? Once you teach yourself to focus on being fit rather than how much you weight your transformation will begin, and trust me you will check yourself out a little more often in that mirror as well.
- Eat five to six small meals per day. Eating this often keeps your body nourished and keeps you avoiding those fast food binges. Your metabolism will speed up as a result of you eating this often also.
- Plan your meals daily and make sure that your last meal is never later than 8pm.
- Now for the hard part, you must eliminate sugar from your diet. This includes all sodas, yes especially diet soda’s, and any sweets.
- You must drink plenty of water throughout the day. Dieticians recommend that you intake about 1 gallon of water a day. You also need to consume at least two cups of low-fat milk a day.
- Avoid all fast food joints. With your five to six meals daily you need to consume complex carbohydrates, vegetable’s, and a limited amount of fresh fruits. As far as dairy is concerned you definitely need to keep your dairy to a minimum. If you love cheese, make sure you purchase low-fat or non-fat cheese, and low-fat cottage cheese. Just remember if its dairy that you wish to consume it needs to be low-fat or non-fat dairy.
- Make one of your daily meals a whey protein shake, there are several different flavors on the market so keep trying them until you find the one you like the best. Studies show that individuals who consume at least one protein shake a day, opposed to those who don’t, lose and maintain their weight loss at a greater percentage than those individuals who don’t consume a protein shake.
- Morning is the absolute best time to workout. You will kick start your day and increase your metabolism throughout the day when you will consume most of your meals. Even if you have a tight schedule to follow in the morning, you can speed up your metabolism by adding a 10-20 minute cardio routine. If you have children that catch a bus in the morning, try running them to the corner and then just do a quick lap around the neighborhood.
- The most important step of all, teach your family about leading a healthy lifestyle. It is very hard to make a change on your own, most of us need guidance or support. So make it a family affair! My family knows when its time to go to the gym, the park, and why we eat healthy. I can not advise how important it is to keep from yo-yo dieting, this is a lifestyle change; and remember you are your children’s greatest role model.
I hope these weight loss solutions bring you health and happiness for your family and yourself. Please leave your comments and share your own personal tips with the rest of us.
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