One of the only downsides to adopting a healthy lifestyle is that some of your “less-than-healthy” friends won’t deal well with the change.
Your former Saturday morning habit of heading to the local doughnut shop for coffee & crullers may not be an option for a person trying to lose a few extra pounds and get super-fit. Unfortunately, bailing on the other members of the Saturday morning coffee & cruller club end up costing you a few friends.
However, losing weight does not necessarily mean you have to lose your friends. It means you have to pay more attention to what and how much you eat. Itâ€™s no secret that one of the keys to losing weight is to consume less calories than you burn, but another aspect is to consume the right calories at the right time of day.
Many times when people go on a diet they believe that if they are hungry they are losing weight. This is not always true. The human body is a remarkable machine and makes adjustments that are necessary for its own good. It has been shown that when people go on a starvation diet, their body tends to store fat believing it will need it for energy later.
This may be contrary to a weight-loss goal, but the body doesnâ€™t always care about your goal.
Water, water everywhere.
Water can do more than relieve the feeling of being thirsty. It has been shown that adequate hydration can prevent the formation of atherosclerosis due to plaque. Water can help wash the plaque out of your system and provide elasticity for the arteries. It helps burn off stored fat and slows the heart rate to help lower blood pressure.
Drinking more water can also reduce the bodyâ€™s tendency to retain fluids. Nutritionists drinking enough water to provide clear urine and reduce the intake of flavored, colored soda as well as coffee and tea.
There are a few common traits among people with some serious health issues such as those with diabetes, heart disease, bowel problems and are generally found in all. They are:
1. Eating no or too small a breakfast
2. Lack of hydration
3. Being sedentary after dinner meal
4. Lack of sufficient fiber
5. Failure to eat enough vegetables
Rethink meal planning.
It has often been said that breakfast is the most important meal of the day and that dinner, or supper, should be the largest meal of the day. This advice, according to nutrition experts, is half wrong / half right.
Breakfast should actually be the largest meal of the day and should be eaten within 30 minutes of waking up. Having at least four grams of fiber in your breakfast can reduce the risk of heart attack and diabetes. By reducing cholesterol and the absorption of carcinogens fiber at breakfast reduces the risk of cancer as well.
The lunch meal should be smaller than breakfast and supper smaller than lunch, as the body can adjust to the intake levels so you wonâ€™t feel hungry at the end of the day.
Eating to be healthy.
Vegetables are an important part of every diet and itâ€™s recommended to eat two different types each day, twice each day, at lunch and supper. Understand that foods like potatoes and corn are really starches and canâ€™t be counted as vegetables.
It is also recommended that you eat at least four ounces of meat every day. This can include beef, pork, chicken or fish, along with the recommended vegetables.
By reducing the amount of food consumed for the final meal of the day, it can reduce the amount of sugar in the blood at bedtime. With no exercise after eating a heavy evening meal, plus late night snacks, you are adding extra weight while you sleep. This will also increase your cholesterol level as well as lower your anti-oxidant levels that you need to prevent cancer.
Add exercise to daily routine.
A lot of people feel that it’s best to exercise right after work / before supper to help them burn calories. While this may be partially true, it can also cause you more than necessary during dinner. Exercising after supper is recommended instead. It can lower your blood sugar level by as much as 50 percent and it will help burn off some of the calories you just consumed. With the extra sugar out of your system, it can also help with your weight loss while you sleep.
Weather can be a major factor that influences that amount and type of exercise one is able to pursue. Â Buying a treadmill for homeÂ or possibly a collapsible exercise bikeÂ saves space and eliminates any concern over your local weather conditions.
Any changes you make to your eating habits may take some time to show results. The changes can be made immediately and most people dedicated to a healthier lifestyle can easily adapt to these changes. However, your metabolism can take anywhere from three to five weeks to catch on to what you are trying to do before any noticeable effects become evident.