For a healthy person, losing weight is simple: burn more calories than you consume. Your healthy weight is determined by the height / weight ratio or body mass index (BMI) and the amount of fat in your body. Unfortunately, according to BMI, over 60% of the North American population is considered overweight due to an unhealthy diet high in saturated and trans fats, which causes many diseases and weighs on our national health care system.
For many people, losing weight is easy, but the big problem is maintaining it. In fact, if you have a permanent weight loss plan, you will have no problem maintaining that lost weight.
I) Tips for making your body lose weight
For many people, losing weight is easy, but the big problem is maintaining it. In fact, if you have a permanent weight loss plan, you will have no problem maintaining that lost weight.
Here are some tips that can help you and you may want to keep them in mind in daily diets.
1. Replace high density foods with low nutrient density foods
Low-density foods such as fruits and vegetables are high in volume, low in calories and contain fewer calories, which can help you lose weight and control your hunger. By consuming fewer calories, you can lose weight over time and keep it on forever.
2. Streamline your foods
Foods with more air contain less calories. A study shows that people who drink longer shakes get 28% fewer calories than normal shakes because mixed milk adds more air and volume.
3. Foods to avoid
Avoid eating foods high in trans and saturated fats. Soaked fried foods can hold many calories and any extra fats will be stored for later use, resulting in weight gain. In addition, saturated fats and trans fats could cause arterial obstruction with bad cholesterol, causing heart disease.
4. Limit the variety of foods
Food overload will make you skip over fullness simply because you want to taste everything. Limit only a few snacks at home to eat less, because you will have enough old foods.
5. Refill beverage drinks with low calorie drinks or water
One study shows that you can lose weight without being aware of it by drinking high calorie drinks, as high calorie drinks go through your stomach without recording it. As a result, you can consume many calories, but your stomach will always go hungry.
II) Lose weight with foods high in fiber
As fibers improve the function of the large intestine and maintain the strength of the large intestinal muscles, they accelerate food delivery time and increase stool volume (stool volume), helping to prevent constipation and hemorrhoids. . Foods containing fiber are generally low in fat and therefore a very important part of weight control.
In this article, we will explain why foods that contain large amounts of fiber can eventually make you lose weight.
1. High fiber foods provide more food per calorie
Since most fibers cannot be digested in your stomach, they have a negative caloric effect. Fiber also helps persuade your stomach to feel full with fewer calories than what you normally eat.
2. Extend your meal
Foods rich in fiber require a lot of chewing and ingestion. Therefore it takes longer to finish your meal.
3. Fill your stomach
Water-soluble fiber absorbs water from your stomach and forms a kind of gel that swells, causing receptors in the stomach that signal to your brain that you are still full and that you no longer need to eat.
4. Stabilizes blood sugar
High fiber foods, such as whole grains and dried beans, release their sugar slowly into the bloodstream, contributing to blood sugar stability and weight loss. Moreover, high-fiber food can affect the blood sugar response at the next meal, keeping it more stable during the day.
5. Boost your hormones
Glucagon-Like Peptide-1, a small protein naturally produced in the human body, can slow down the digestive process and give a feeling of satiety, leading to weight loss.
6. Block calories
Fiber blocks the absorption of calories and enhances the absorption of nutrients from your body. One study shows that a diet containing only 20 grams of fiber daily absorbs 8% more calories than a diet containing 48 grams of fiber.
III. How to Lose Weight with Food Replacement
The healthiest weight is determined by the ratio of weight / weight or body mass index (BMI) and the amount of fat in your body. Unfortunately, more than 60% of the North American population is considered to be heavy, according to the BMI index. We also discussed negative weight loss in the article "Foods Make You Lose Weight". In this article, we will discuss how to lose weight with meal replacements in your diet.
1. The fried food is crunchy and tasty, but it contains a lot of saturated fat, which causes the formation of arteries with cholesterol, heart disease and unhealthy weight gain. You can avoid them by steaming, mixing and consuming more cold water fish.
2. Adding a teaspoon of hot pepper and mustard to each meal will increase the metabolic rate by 25%.
3. Put the cream in your recipe with low-fat sour cream or low-fat evaporated milk.
4. Do not smooth your baked potato with butter or sour cream. Replace with low-fat sauce or chili.
5. Use oil or cannoli oil instead of animal or vegetable oils.
6. Add nuts to your diet. Nuts tend to be high in fat and nutrition, so include them in your diet without excess.
7. Substitute butter for mung bean into peanut butter to reduce fat and increase fiber count.
8. Serve meat or water bottle with cranberry sauce and salsa and salsa sauce.
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9. If you do not eat while walking, driving or watching TV, you will eat less and enjoy your meal.
10. Put spinach on your sandwich instead of lettuce because spinach is more nutritious.
IV How to lose weight with herbs
As we mentioned in other articles, weight loss is simple: burn more calories than you consume. If you have a healthy diet that contains lots of fruits, vegetables, less meat and dairy and low trans and saturated fat, this will help you lose weight and keep it longer. In this article, along with some other diet plans, we find that some herbs can help you lose weight and maintain it at all times:
1. fenugreek seeds
Window is known to metabolize and suspend fats through the urinary tract. It has a spicy scent and is rich in vitamin A, which helps improve vision. Phoenix seeds also facilitate digestion and promote the functioning of the liver, kidneys and splinters, ensuring healthy treatment and elimination of dietary fats.
2. Cracks
Cleavers is one of the best known tonics to help the lymphatic system eliminate waste and toxins and is a great detoxifying agent. Cracks are not known to calm appetite but to speed up fat metabolism.
3. Raspberry leaves
Red raspberry leaves greatly benefit the health of many people. Red raspberry leaves can be used to treat a wide variety of problems. In addition to being known as heavy metal aid, raspberry leaf tea would help control diarrhea, nausea and ease pregnancy, childbirth and childbirth more easily for the mother. .
4. Japanese green tea
Drinking 3 to 5 cups of green tea each meal will help boost your metabolism, which means burning more calories faster.
5. Burdock roots
Burdock root helps increase carbohydrate metabolism and helps the pituitary gland regulate hormones and body weight due to its purifying and detoxifying properties.
6 chicken
Disgust was commonly used as a leit to relieve pain, while leaves were used to relieve cuts and nails. It also contains large amounts of vitamin C, proteins, flavonoids, phytosterols and glycoxides. Chicken can be beneficial for weight loss when included in a healthy lifestyle, good diet and exercise.
7. Chlorine
Chlorella helps restore the body's natural balance and facilitates any weight loss program by stimulating peristalsis in the intestines.
8. Royal jelly
Royal jelly is a dairy secretion of worker bees distributed to the queen to stimulate growth and development. It has also been said that royal jelly improves sports and sexual activity, slows down the aging process and promotes weight loss.
There are more herbs that have the same effects on weight loss, such as cinnamon, etc.
V. How to lose weight in the common sense way
A healthy diet and increased intake of low-saturated trans-saturated fruits, vegetables, meats and dairy products would help you lose weight without keeping it longer. Make sure to talk to your doctor before starting any weight loss program.
Here are some sensible approaches that could help you lose weight:
1. Don't skip your breakfast
Skipping meals will only make you eat more at the next meal. After a long hunger, your stomach forces the brain to release more chemicals that require you to eat more (more than 2 meals combined) at the next meal.
2. Follow the BMI index
According to the National Institute of Health, the definition of healthy weight is a BMI of 24 or less. Men and women with a BMI of 25-30 are considered overweight. BMI is reliable for people aged 19 to 70 years. A study shows that in people older than 64 years, the risk of dying from heart disease does not increase with a BMI between 25 and 27 years. A BMI greater than 28 appears to increase the risk of heart disease.
3. Slowly and surely
Change your lifestyle slowly. Daily replace any saturated and trans foods
with healthier foods.
Start exercising gradually. Walk 10 minutes daily for a few days, then 15 minutes and 30 minutes. Continue until you make your way to a controlled exercise program. Be happy if you lose 2 to 3 pounds a week.
4. Stay moderately active
Sitting in front of the computer or TV all day will increase the risk of arthritis, type II diabetes, obesity, heart disease and depression.
5. Commercial Parking
Parking your car in the back of the car will help you burn more calories. If you count the calories you burn from all the trips, like shopping in shopping centers, shopping, work, picking up kids at school, you will be surprised. Each kilometer will burn about 125 calories.
6. moderate alcohol consumption
Moderate consumption of alcoholic beverages, which do not contain fat, cholesterol and very little sodium, is often associated with weight loss in women. Moderate alcohol consumption is associated with better health and longer life. Drinking a cup of red wine for women and two cups a day for men will help increase blood circulation and reduce the risk of a heart attack.
7. A study shows that eating chicken soup with rice and water before meals will help lower your appetite.
VI. How to Lose Weight with a Mediterranean Diet
As mentioned in other articles, for a healthy person, weight loss is simple: burn more calories than you consume. The healthiest weight is determined by the ratio of weight / weight or body mass index (BMI) and the amount of fat in your body. Unfortunately, more than 60% of the North American population is considered to be heavy, according to the BMI index. There must be something wrong with our diet. In far-off countries like southern Italy and Greek, most people live longer than we do, because their diet contains lots of fruits and vegetables. The inhabitants of southern Italy and the Greeks only eat fish and birds a few times a week and meat several times a month. Their diet is high in carbohydrates and contains only 8% saturated fat.
You can find very good traditional Greek dishes in your local restaurants.
Here are some foods that I found very different from our diet:
1. Enjoy the souvlaki
Also called shish kebob, it contains a large amount of vegetables and a small amount of meat. It is a meal with an average of about 300 calories and only 10 grams of fat, of which 1/5 of fat is saturated.
2. Sandwich of pita bread
The bread bread sandwich includes raw vegetables, meat, feta cheese and cucumber sauce. It contains about 800 calories with 45 grams of total fat and half of it is saturated.
Unfortunately, under the influence of the Western diet, some of the meals we found are no longer really Greek foods. They are rich in meats and saturated fats. So don't assume that all Greek restaurants have an original Mediterranean diet.
Here are 2 original Mediterranean diet recipes that not only help you lose weight, but also reduce your high blood pressure and poor cholesterol levels by lowering the risk of heart disease and stroke.
1. Dill yogurt sauce (Ellaia springs)
* Yogurt sauce with dill
* 300 g. low-water yogurt
* 1 tablespoon dry dill
* 1 Duke of garlic, salt, pepper
* 2 tablespoons of ELLAIA oil
* 1 tablespoon of lemon juice.
* We reduce the garlic in low salt.
In a deep bowl, beat the garlic, dill and pepper yogurt and continue with the olive oil and lemon juice until well blended. We keep the mixture in the fridge. Serve with vegetables and a green salad.
2. Meat with plums (Ellaia sources)
* 1.5 kg of meat (pork, lamb, beef or even chicken)
* 1 onion
* salt, pepper, nutmeg
* 1 cinnamon
* 5-6 painful juice of 2 lemons
* 2-3 tablespoons of ELLAIA oil
* Half a kg of plums
* 1 cup of almonds
* 2 tablespoons sugar or honey
* Wash the meat and cut portions. We put it in a bowl and dip the onion into large chunks of salt, pepper, cinnamon, cloves, nutmeg and lemon juice. The meat is left to marinate for 2-3 hours and meanwhile the plums are soaked in water to absorb water and almonds so they can peel easily. We put the olive oil in a saucepan and sauté the meat. We extinguish with marinade liquid, add 1 to 2 glasses of hot water and boil the meat at a low temperature until it becomes wet. We also put plums, almonds and honey or sugar inside and let them boil for a few minutes.
Finally, we will provide you with a list of Mediterranean diet foods. It contains cheese, eggs, fish and seafood, fruits, cereals, vegetables, nuts, olive oil, red wine, vegetables and yogurt.
At the top of the pyramid is meat, birds and at the bottom are dairy products, oils, fruits and vegetables.
VII. How to lose weight with fiber
Fiber is the part of plant matter that a person cannot digest. There are two types of dietary fiber, soluble and insoluble. Both are important for the proper functioning of the intestine. Solid fiber dissolves in water, forming a gel in the intestines. Insulated fiber passes through the digestive tract almost intact, which adds volume to a stool and acts as a sponge to absorb water. If you have had all kinds of diet plans or programs, such as diet pills and supplements, and despite all your efforts, you may not seem to lose weight, you may not be eating enough fiber.
A study shows that people consume up to 60% of fiber daily, of which 85% have an ideal weight. In the United States, they consume on average about 15% fiber per person, which could explain the obesity of 60% of adults.
Here are some high fiber foods:
1. dried beans
Dried beans are high in fiber and contain protein. Dry beans high in fiber, like some other complex carbohydrates, make you feel fuller. This is why it is an ideal food to lose weight. A high fiber diet can also lower the risk of colorectal cancer, as well as the cholesterol level, which can cause heart disease.
2. Acai heat
Acai Berry is full of vitamins and minerals that can contribute to weight loss, muscle building and increased total energy. Acai Berry helps increase your calorie intake, for example by burning more calories by doing tasks and regular exercises. This increase in metabolic rate results in significant weight loss.
3. Whole grain products
Whole grain cereals are very nutritious, as they are a good source of vitamins, phytochemicals and minerals needed for your daily life. Whole grain products generally take longer to digest and thus give a feeling of fullness that discourages a person who suffers from the burden of eating too much. Here's how it basically helps you lose weight.
4. Broccoli
Broccoli not only has low calories, but is also inexpensive. Broccoli is one of the tastiest and healthiest vegetables, and is readily available all year. Broccoli helps you lose weight because they are high in fiber and water. So you get a lot of food for a few calories.
5. celery
Celery has a high concentration of calcium that ignites your endocrine system. Hormones help reduce fat accumulation, resulting in weight loss.
6. spinach
Spinach is a green dart vegetable with negative calories. It is a great source of powerful antioxidants fighting diseases and a good source of iron, vitamins and minerals. Spinach is high in fiber and a cup of steamed spinach contains only 42 calories.
7. Nuts and seeds
Nuts and seeds are rich in protein, nutrients and fiber. It contains lots of omega fatty acids, which means that nuts and seeds can make you feel fuller and prevent you from eating too much because of weight loss.
All of the foods listed above are the foods we eat daily. They contain a large amount of fiber, which helps to improve bowel function, transfer time and weight loss.
VIII. Negative calorie foods
These foods make you lose weight because they contain so many calories that you need more calories to digest them, and then the food itself. An example would be a food that contains 25 calories, but takes 50 calories for your body to destroy and digest.
celery
First, if you've ever eaten celery, you know that it needs chewing and with 1 stem containing only 5 calories, chewing alone will probably burn more calories than celery contains.
Ice water
Because cold water is significantly colder than your normal body temperature, drinking chilled water instead of running tap water will force your body to burn extra calories to normalize your temperature.
tangerines
A medium-sized tangerine contains only 37 calories.
Fruit Kumquat
Each kumquat fruit contains 13 calories
salty
Ice lettuce contains only 6 calories per 1 cup.
Romaine lettuce is 10 calories per 1 cup.
spinach
1 cup spinach contains 7 calories
Cherry tomato
3 cherry tomatoes contain 6 calories.
mushrooms
1 cup of mushrooms is 15 calories
