THE CAUSES OF EXCESSIVE WEIGHT
If you eat more nutrients containing energy than you would like for your daily activities, for the interior processes of your body, and for the burning process that maintains the blood heat , the excessive nutrients are often transformed to fat and stored within the fat depots in your body. The causes of this occururing, and thus of overweight, are one or more of those factors:
1. Consuming an excessive amount of fat: Fat is that the most energy-rich nutrient, and over-consume will cause the eccessive fat consumed to be deposited within the body.
2. Consuming an excessive amount of sugar, starch or other carbohydrates: Carbohydrats also are important energy sources. Over-consume of carbohydrates will cause the eccess to be converted to fat and stored within the body.
3 Consuming an excessive amount of alchohol: Also this substance contains energy, and eccessive consume leads to fat stored in your body.
4 Consuming an excessive amount of of preprocessed products with added, and sometimes hidden fat or sugar, like sweet beverages, cakes, ice-cream, nutriment and snacks.
5. Eating an excessive amount of alltogeather: Perhaps your food isn’t fat- or sugar-laden, but you merely eat an excessive amount of alltogeather. Also protein are going to be converted to fat if it’s overconsumed.
6. Irregular eating, like eating much at just one occasion , little at once more , wait long between some meals, cunsuming huge doses of sugar at some times, no sugar at other times: If you eat irregularly, you’ll get an uncontrollable appetite, a swinging blood glucose level, and an abnormal physiology that creates you deposit fat in your body.
7. A still sitting life with little exercise in order that you burn little fat and sugar.
8. Boredom in your daily life: If you are doing not have much hobbies, or leasure activities, or isolate yourself from people , you’ll suffer form boredom, and eccessive eating could also be your way of getting entertainment.
9. The body has some capacity of burning some extra amount of sugar or fat. This capacity could also be decreased due to lack of vitamins and minerals, and since of an unsound diet.
10. An abnormal appetite that urges you to eat much more than you need: This abnormal appetite may originate from psychological causes, an onsound diet or lack of exercise.
AANALYZE YOUR OBESITY PROBLEMS
Before beginning your weight reduction program, undergo every possible obesity causing factor listed above, to seek out out what factors contribute to your over-weight problem. Go right down to details. For example: If you discover you consume an excessive amount of sugar, determine the precise food types contributing to your eccessive sugar consume. Write everything down.
MAKE an idea
With the performed analysis in hand, make an idea for your weigh reduction. Decide a goal for your weight. Decide one or more measures for every component contributing to your problem. Write down your plan.
HOW TO REDUCE WEIGHT
In order to successfully loose weight, you want to attack every component you’ve got found to be a causing factor of your obesity problem. Here are the concrete mesures you’ll use, and put into your plan:
1. Eat less fat
If you eat much fat, you want to reduce the daily intake of fat, to do so:
* Choose fat stupid , fat poor meat/beef, chicken, turkey, mushrooms and other food sources with law fat content because the main components for dishes.
* Cut away visible fat from meat or other food sources.
* don’t add much margarine, butter or oil to your food.
* once you fry something, attempt to use as little fatty smear within the pan as possible.
2. Eat less sugar
If you eat much sugar, reduce your daily inntake of free sugar, or bounded sugar as in flour, potatoes and therefore the like:
* don’t add much sugar to your food.
* you’ll also got to consume less bread, potatoes, peas and beens, if you eat considerably of it, but don’t stop eating these sorts of food, since they contain valuable nutrients. However, use bread made from full corn.
3. Avoid eccessive alcohol consume
Alcohol contains energy, and can be transformed to fat, if you consume an excessive amount of of it.
4. Avoid preprocessed food with added and sometimes hidden fat or sugar
Some food contains an excellent amount of hidden fat or sugar, espesially nutriment , snacks or preprocessed food.
* Therefore you ought to avoid eating much of products like: cakes, sweet drinks, snacks, choclate, icecream or fast-food.
* you ought to also buy all the food you employ during a natural form, and make your dishes yourself. Then you achieve an absolute controle over the quantity of fat and suger in your dishes
5. Eat less alltogeather, but don’t starve yourself
Having reduced the quantity of sugar and fat from your diet, you’ll fall to the temptation of eating quite before, beacuse the new composition of your food doesn’t satisfy your hunger. you ought to remember of, and avoid this trap.
* When trying to loose weight, you ought to reduce the entire amount of the food you eat.
* However, you ought to not starve yourself. To starve will only cause you to tired and sick, then cause you to interrupt your efforts to urge slim.
6. Eat regularly
Regular eating habits will offer you a stable blood glucose level, assist you control your appetite and normalize your fat burning physiology.
* you ought to eat three or four meals every day .
* Each meal should contain an equivalent moderate amount of sugar and fat.
* Each meal should contain some protein sources like fish, meat, eggs, mushrooms or proteine-rich seeds, and in every means be as nutritionally complete as possible.
7. Increase your daily physical activity
Physical activity increases fat burning and can assist you control your appetite.
* Do some daily exercises of a sort that increases energy consumption: Jogging, cycling, swimming, ball play, skiing, and so on.
* Do also som exercises to extend your muscular volume, since muscles will burn fat, for instance weight lifting.
8. Find some new hobby or interest
If you discover yourself some new hobby or leasure activity, you’ll avoid boredom and therefore the temptation to over-eat because you’re bored. Try also to try to to interesting activities along side people . The new activities also will offer you less time to only sit eating.
9. Eat healthy food to extend your fat burning capacity
It is impossible to loose weight without sticking to the above mentioned basic fat reduction principles, but you’ll also enjoy applying some measures which will increase your ability to passivly burn fat:
* Eat as natural food as possible, avoid food that has been heavily cooked, heavily fried or chemically processed. Natural food has its content of protein, vitamines minerals and anti-oxydants intact, and these are necessary for the fat burning abilities.
* Eat some raw fruit and vegatables to every meal, since these contain vitamins, minerals and anti-oxydants you would like .
* you’ll enjoy supplements of vitamins, minerals, herbs, anti-oxydants, as these will make your body more capable of burning fat.
* the small fat you employ in your diet, should come from sources like olive, peanuts, canola, fish, nuts, sun-flower, etc. Then you’ll get an honest balance between mono-unsaturated fat (olive, canola, peanuts), poly-unsaturated fat of the omaga-3-type (fish) and poly-unsaturated fat of the omega-6-type (sunflower).
* Consume whole cereals or bread made up of whole unrefined cereals.
* There also are natural products on the market you’ll use to extend your break down and burning of fat.
10. Bring your appetite under controle
Many of the measures allready listed, also will assist you to controle your appetite. If this still is difficult, this problem could also be attacked by specific means:
* you’ll use some medicines to scale back appetite for a few time or to scale back the uptake of fat or carbohydrates in your inestines. There are both natural medicines supported herbs, vitamins and minerals and pharmachological products to realize this.
* Daily meditation can help to relaxe your mind and gain controle.
* Psychological counseling could also be necessary.
11. The ratio between fat and sugar in your diet
The total mount of fat and carbohydrates combined, may be a key think about causing obesity, not fat alone or carbohydrates alone. In some weight loosing regimes, one eats little or no carbohydrates, and fairly much fat. In others one eats fairly much carbohydrates, and really little fat. The proponents of every sort of regime claim that their approach helps the body to burn fat better.
Probably people are different, and react differently when trying to control the diet in these ways. As a primary approach, it’s probably not knowing try such extreme approaches. However, if you’ve got brought your eating habits under controle, and still not achieved a satisfactory result, you’ll attempt to manipulate the fat/carbohydrate ratio to ascertain if this may help. But don’t stop consuming fat alltogeather. you’ll allways need some essential fatty acids in your diet.
CARRYING OUT YOUR PLAN
Having made your plan for your weight reduction, the time has come to hold it out. After hebdomadally , undergo the points in your plan, and evaluate how well you probably did . Also check your weight. Write down for each point in your plan how well you probably did .