Your weight reflects many things including how many calories you consume, how much you work out, and what your individual metabolic rate is like. The composition of the food you're eating is also important as well. Here are some tips for achieving healthy and permanent weight loss.
1 - You need you reduce your carbs. It is almost impossible for you to lose weight and then turn around and keep it off unless you are eating substantially less carbs than you used to, especially when it comes to carbs with a high GL or glycemic load. The consumption of carbs with a high glycemic load can lead to a desire for more and more carbs.
Eating a diet that is low in carbs and low in GL can help you keep control over your appetite while decreasing your craving. What this means is that you will be feeling fuller sooner and you will be feeling fuller for longer periods of time as well. You will generally find that it is much easier for you to stop eating when you are satisfied, and you will be less hungry in between your meals as well. If you are serious about losing weight, then your carbohydrates should only make up one sixth of your total calories and all high GL carbs should be removed from your diet completely.
2 - You need you reduce your fats. Reducing the amount of fat that is in your diet is going to help with your weight loss because foods that are higher in fats also are generally much higher or denser in calories as well. Fat rich foods have 9 calories per gram of fat where as it is 4 calories per gram of carbs and 4 calories per gram of protein. This means that high in fat foods are sabotaging your diet, simply put.
3 - Choose veggies! Emphasize the types of foods that are naturally low in terms of caloric density, meaning that they are high in weight without being high in calories. The ideal category to serve this purpose is low starch vegetables with a low glycemic index while still being rich in all kinds of valuable nutrients, high in the right kind of fiber and also filling at the same time.
4 - Eat plenty of fiber. You should be consuming at a minimum 25 grams of fiber per day, including at least 10 grams of the insoluble type of fiber which is the best type of fiber for your health and digestion.
5 - Do not radically change up your diet. While you are in the process of losing weight, it is strongly recommended that you avoid any diets that involve eating significantly different from what you are used to. People count the days until they're freed of these diets and then they go back to their old habits without taking anything learned with them, and this is a waste of time and a sure fire way to relapse and gain the weight back.
Photo Credits: dboy
Originally posted 2009-08-31 03:29:13. Republished by Blog Post Promoter
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5 comments ↓
I agree with you on the foods but I also think you need to incorporate exercise. Nice article.
Many are saying to lose weight. But I am an Indian and I always take rice for breakfast. What substitute can be used?
Dont forget to exercise, that should be the most important tip!
I think that reducing the amount of carbohydrates and fats can be combined into 1…with added increase daily physical activity. The most useful one is #5. Radical changes in diets tend to NOT work and cause people to lose weight in a short period of time, then put it right back on.
While exercise is very important, diet is the most important thing in wanting to lose weight. The easiest way to lose weight, is to simply reduce the amount of calories that you take in. If you can burn more calories than you are storing, then you will lose weight. Increasing protein is also a great way to increase weight loss, as up to 30% of the calories that it contains are burnt during digestion, due to the high themic effect.
Thanks,
Johnny
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