1) Portion control. Americans are typically very bad at this. One strategy is, when eating out, ask for a to go box with your dinner, then immediately pack up half of it before you start eating. We often tend to eat until the food is gone rather than eat until we are full.
2) Eat more regularly, but much smaller meals. Protein and carbs, every three hours or so. The body's metabolism burns at a more even rate this way, and is more efficient.
3) Exercise before dinner. Your body will continue burning calories at a higher rate for up to two hours after exercise.
4) Hydrate, hydrate, hydrate. This is important because every organ needs water, but also because the average American is chronically dehydrated.
5) Cook your own food. Meals prepared by you tend to be more healthy than processed food or food purchased in a restaurant.
In order to achieve weight loss you must burn more calories than you consume on a daily basis. Once you have reached your weight goal then in order to maintain the weight you have to continue to monitor your daily intake of calories and balance that with an exercise routine to burn the calories that you take in. As others have mentioned you need to monitor what types of food make up the calories you consume.
The best ways to maintain a healthy body include the following interventions:
1. We should not expose our bodies to unhealthy chemicals such as smog, cigarettes, second-hand smoking, nor excess alcohol.
2. We should try to consume more fruits and vegetables as part of our daily diets.
3. We should allow oxygen to flow into our blood by finding a program where we can exercise our bodies.
4. People should consume foods that are rich in calcium, vitamins, minerals, and low in sugar and fat.
5. Children, especially, should be educated to make better eating choices to ensure that their grown and development is optimal.
While I agree with most of what the first two posts say, I would argue that you must be careful not to cut your fat intake too much. This is not typically a problem for most Americans, but I have found out it was a problem for me.
It is, apparently, important not to get too many of your calories from carbohydrates. I grew up eating a lot of rice and meat. When I started to need to lose weight, I gradually decreased my meat intake. Eventually I started having trouble losing even though I was eating very little fat. Nutritionists told me I was eating too little fat and too many carbohydrates.
Therefore, I would argue that instead of telling everyone "you should cut fats" we should say, "you should get about 25% of your calories from fat (but be careful about what kind of fat it is), 15% from protein, and the rest from carbohydrates."
Lots has been produced to support measures that need to be taken and a simple search should uncover facts-based evidence to support such measures. Any attempt to reduce weight should involve: increased amounts of exercise, including both strength and cardio; reducing the amount of meat in the diet; reducing the amount of sugar and fat in the diet; increasing the amount of fruit and vegetables in the diet; and lastly changing your lifestyle to ensure that these become lasting transformations. Out of all of the points, this last one is the most difficult, as you may have to deliberately cut out things in your life to make time and space for your new fitness regime.
The five strategies I would suggest as being most effective for achieving and maintaining a healthy body weight would be:
1. Adopting the habit of engaging in regular physical activity
2. Drinking plenty of water
3. Following a diet that emphasizes consumption of fresh fruits and vegetables
4. Minimizing the amount of fats and sweets in the diet
5. Recognizing that these measures need to become lifelong patterns
You should be able to find lots of research to support each of these strategies!
1.Exercise: By that I don't mean just hitting the gym but changing the life style to incorporate physical activity in the daily routine. eg. take the stairs instead of the elevator or take up a sport you like.
2.You are what you eat:Starting the deay with a nutritious breakfast,smaller portions, plenty of water preferably warm and a balanced diet go a long way in helping to maintain ideal body weight.
3.Bust the Stress: Practice meditation or any other form of relaxing as Both physical and emotional stress have the tendency to put the body into a state of shock where it holds onto fat and other resources.It is also very easy to overeat during these times.
4. Educate Yourself on Food Facts:Read books, articles and magazines about weight-loss, nutrition, exercise and more. Don’t just trust one source for all your knowledge and information.When you are educated and you know what you are doing, you will never have an excuse when you get off track.
5. Hit the Scale once a week:Keep track of your daily activities and diet and weigh yourself every week so that you can try alternative diets or extra activities to shed the extra weight put on right at the onset.
1.Eat a balanced diet.
2.Drink lots of water.
3.Do physical activity like swimming or jogg.
4.Dont eat junk or take intoxications.
5.You should know your body better and its requirements. If you are fat all you need to do is eat less because if you dont take in the food there is no chance of getting fatter . And if you are thin its even tougher because youll have to eat a hell lot and also exercise.