Thursday, 4 December 2014

12 Basic Principles To Lose Weight Naturally

Losing weight is an utmost desire of  every overweight person but many of them don't know the exact ways and techniques for losing weight naturally and safely. If you are the one who is searching for the basic principles for natural weight loss then be happy because in the following lines you will learn some basic principles and techniques for weight loss. Let's have a look on some basic principles to lose weight naturally.

12 Basic Principles To Lose Weight Naturally

1 . Basic Principles

No fads or quick weight-loss schemes here. Weight Watchers takes a sane approach to dieting. The philosophy, in a nutshell, is that physical activity, combined with healthy eating habits, can promote weight loss. It's also the same approach that can keep weight off. Dieters can attend local meetings or sign up for an online program.

2 .  Calories in, Calories Out

It works because it teaches you some of the science behind food, and give you a framework for making sound nutritional choices. It kept me, and many others like me, accountable. It also helps to debunk the myth of "out-training a bad diet" by giving you a realistic measure of the 'value' of food, and how difficult it really is to burn off high calorie foods that are so easy to eat in large quantities.

3 .  Engage in Physical Activity in The Form of Consistent Exercise

It takes a deficit or surplus of 3,500 calories to lose or gain a single pound of body fat. Everyone burns a certain number of calories just by being alive. This is called your resting metabolic rate (RMR). After you account for your RMR, a caloric surplus (weight gain) or deficit (weight loss) is a simple mater of calories consumed through eating and drinking versus calories expended through physical activity. It is a proven fact that even small amounts of activity can dramatically improve your health.

4 . Enjoyable Cardio Exercise

I say 'enjoyable', because this is critical. Nothing is more demoralising than spending an hour a day on a treadmill or a cross-trainer, stuck in what they call 'steady state' mode, where you slog it out without varying the intensity and expect to see results. You'll drop weight, provided your diet is on track, but it won't actually do much for your cardiovascular fitness or your body fat/muscle ratio. Cardio is important, and I know I really miss the endorphins when I avoid it, BUT what you should be aiming to avoid is exercise that is time consuming, boring, physically hard on your body, and inefficient. You want bang for your buck, which you're not going to find in steady state cardio land. That kind of exercise also stresses the body, releasing cortisol and other stress hormones like adrenaline and your body will then fight you to hang onto the fat like a kind of security blanket.

5 . Balance

Balance Critics of popular diets frequently claim that such diets encourage unbalanced eating by declaring certain foods and even whole food groups off-limits. The example they almost invariably point to is the infamous cabbage soup diet. But that’s a pretty extreme example. What the critics overlook is the fact that the average American diet is rather unbalanced to begin with: heavy on animal foods, processed foods, fried foods, and sweets and light on fruits, vegetables and whole grains. It’s hard to find a popular diet that doesn’t encourage dieters to consume a variety of fresh, natural plant foods, and thereby support, if not a perfectly balanced diet, then at least a more balanced one. In Cracking the Metabolic Code, James LaValle, a pharmacist and naturopathic physician based in Cincinnati, OH, explains how nutrient imbalances of various sorts can lead to weight gain, and conversely, how improving nutrient balance can facilitate weight loss. To give one example, an underactive thyroid gland is a common cause of slow metabolism and, consequently, weight gain. Among the many factors that can lower thyroid function are high levels of adrenal stress hormones such as cortisol, and as LaValle points out, “Eating a lot of sugar triggers the release of adrenal hormones.” The average American diet comprises 18% sugar. The average popular diet most certainly does not!

6 . Drink Lots of Water

This is a no-brainer. I like to imagine that my body is in constant recycle mode on days when I'm drinking a lot of water, flushing out toxins, keeping my skin well-hydrated, etc. I know the body is more complex than that, but I'm convinced now that most of us survive in a state of perpetual dehydration. Lots of water will help you feel more alert, and fills up some space in your tummy.

7 . What You Can Eat

The goal is to eat whatever you like as long as you stay at or below your daily Points Plus target number. There's plenty of room for snacks and treats, too.

8 . What Do The Experts Say?

"Of all the diet programs out there, this one is probably the best," says John Foreyt, PhD, a recognized expert in the field of obesity and weight control and a professor at Baylor College of Medicine. "The group support the program provides is one of their strongest features." Without that support, many people have trouble sticking with a diet, Foreyt says. Chris Rosenbloom, PhD, RD, a professor at Georgia State University, likes the fact that dieters learn how to set realistic weight-loss goals and that they can choose from a huge variety of foods with assigned values. "The downside is that the Points system can be abused," she says. "Someone could potentially spend a whole day's Points on ice cream or junk food." That's not what the plan encourages, of course, but you do have the freedom to choose the foods you like.

9 . Nutrient Timing

A spate of recent research has shown that when we eat is almost as important as what we eat with respect to optimizing our body composition. “We’ve learned that it’s essential to coordinate energy intake with energy expenditure,” explains John Ivy, Ph.D. and coauthor of Nutrient Timing (Basic Health, 2004). “Calories are put to their best possible use when they are consumed at times when there is a strong demand for them in the body.” Morning is a time of relatively high caloric demand. Calories consumed in the morning are more likely than calories consumed later in the day to be used for energy than stored as fat. In fact, a study from the University of Massachusetts found that those who regularly skip breakfast are 4.5 times more likely to be overweight than those who eat it most mornings. Eating smaller meals more frequently (five or six times a day) is another proven way to better coordinate food intake with energy needs. According to statistical data, the average American eats three large meals per day.

10 . How The Diet Works

To follow the Points Plus program you can attend the group meetings or track your weight loss online. The program basics are the same for either method. In meetings you'll receive guidance, strategies, and tips from a leader who has lost weight with Weight Watchers, get encouragement and ideas from other group members, and weigh-in confidentially at multiple locations that have convenient hours. Online members receive interactive tools for monitoring food intake, physical activity, and weight. There are also customized guides based on your current stage of progress, including recipes and access to mobile tools. And Weight Watchers isn't just for women. The company offers a flexible program to fit any lifestyle.

11 . Improve Your Nutrient Balance

Typically when we think of weight loss, we think of restricting calories. But losing weight isn't just about cutting calories, as a low-calorie diet can do more harm than good if you aren't getting the right nutrients. A balanced diet includes protein, fat, carbohydrates, vitamins and minerals. In weight management, your diet should include all these nutrients. The nutrients you eat can play a vital role in weight loss. Specific nutrients can actually help to flip an internal switch that signals cells throughout your body to burn more calories, wasting many of those calories as heat. Without these important
nutrients, the opposite happens. Your body holds onto fat. Your metabolism slows and your weight-loss efforts become an exercise in futility. Nutrient imbalances of various sorts can lead to weight gain, and conversely, improving nutrient balance can facilitate weight loss. The important thing to remember is to eat natural and nutrient-dense foods as well as whole foods that the body understands how to use to properly.

12 . Clean Up Your Diet

When it comes to lose weight, one should have a clear knowledge of what to eat and what to avoid. No weight loss diet can succeed without restriction of the foods that are most responsible for creating large body fat stores. Eat salads, vegetables and fruits that have natural benefits to body, e.g. Junk food, sweets, carbonated soda, unhealthy fats and overly processed foods all end up around our midsection as belly fat. Simple refined carbohydrates such as crackers and white bread are some of the worst food choices. Avoid alcohol, excessive caffeine and fruit juice or soda pop. Artificially sweetened drinks come with their own set of side effects and can actually worsen dehydration.