Weight Reduction Advice
Weight Reduction
The main ways to achieve weight reduction include: dieting or exercise, or both combined into a powerful plan to help you to achieve your target weight.
In this series of articles I will offer you tips to help you to get to your weight reduction goals.
Tired of bogus diet gurus? It's time for a change... click here now to find out more...
Weight Reduction Tip 1 – Record What You’re Eating
It sounds simple, right? Just start making a list of everything you eat. You could be amazed at how long this list gets if you commit to writing down every single thing you eat.
The most convenient way of doing this is to carry a small notepad with you at all times. Just scribble down the foods you are eating, even the little nibbles and snacks you normally write-off as insignificant. Don’t make it too complicated or you risk not following through on it.
Weight Reduction Tip 2 – Analyse the Records
Once you have a list that you have captured over a few weeks, then if you haven’t already, you can analyse where the excess calories are in your diet. Then you can begin to create a highly targeted weight reduction plan that can tackle these areas.
You should be able to see from your list what obvious changes need to be made, such as excess sugar in fizzy drinks, or high fat foods. If you are unsure of whether a food is causing an issue in your weight reduction plans, then look it up and decide based on the nutritional information.
Weight Reduction Tip 3 – Remove or Replace
Weight reduction is one of those counterintuitive processes where common sense seems to point at dramatic calories reduction in order to lose weight. However, the body’s processes don’t work on common sense, there are complex biological activities occurring within you at all times.
The effect is to make dramatic calorie reduction actually worsen the weight loss effect over time, this is commonly referred to as yo-yo dieting, where rapid weight loss is followed by increased weight gain once the radical diet is ceased and “normal” eating resumes.
A better way to achieve the desired weight reduction is to replace the foods on your list, rather than remove them. Look for low fat examples of the foods you like to eat.
The weight reduction process doesn’t mean you have to restrict yourself to unappetising food, just foods with reduced sugar and fat. You could replace some of these with high fibre foods such as vegetables and fruits.
Weight Reduction Tip 4 – Failing to plan, is a plan to fail
Make a plan for all the food you will eat in the week. Your success in weight reduction is largely governed by your psychology. If you set off the week with a plan for the foods you will eat every day, then you have something to guide you and help you to resist temptation.
The way to stick to the plan is to buy only the foods that are on the list in your weekly shopping. If the unhealthy foods are not available at home, then temptation will be lessened.
Weight Reduction Tip 5 – Portion Control
Just because you have got a handle on the types of food you are eating, doesn’t mean you can eat as much of it as you like. Some of the substitutions you make should have a high fibre content, this will make you feel full faster and therefore eat less.
Also, make an effort to eat more slowly than usual. The effect of taking your time and chewing each mouthful thoroughly, is your body has more time to register the food as it enters your stomach. At some point your body will signal that it is has enough food and you will stop eating. If you eat too quickly, the food is not registered and you will overeat.
I hope you have learned something useful with these weight reduction tips, best of luck.
Are you embarrassed when you put on your bathing suit? Click here to get rid of cellulite.
