Losing weight is really about changing your lifestyle – adding healthy lifestyle changes will not only help you to lose weight but also have health benefits so make some changes they don’t have to be drastic just some simple changes that help you to live a healthy lifestyle and lose weight.
Increase Weight Loss – Simple Changes?
1. Increase Fiber Intake…reduce food intake
Fiber is key to a healthy diet. Studies have shown that most people with high fiber diets lose more weight. Fiber actually acts as a binding agent, it blinds to fatty deposits flushing them out of your system increasing weight loss. Another plus: fiber increases bulk in the stomach, which promotes feelings of satiety to help reduce food intake by 40 percent. Most experts suggest 25 to 30 grams of fiber per day.A recent study published in the Journal of the American Dietetic Association looked at the diets of 52 overweight/obese people and compared them to 52 normal-weight people. Results indicated that the diets of the obese group had higher amounts of fat, saturated fat and cholesterol, and lower amounts of fiber intake.
The USDA recommends the following amounts of fiber intake per day:
- 25 grams for women
- 38 grams for men
- 28 grams for pregnant women
- 29 grams for Breast feeding Women
Click below on the “fiber food chart” which contains a list of food fiber amounts – get a list of foods with fiber amounts this will help you too incorporate high fiber foods into your daily diet. Reach your weight loss goals today by including 15 to 30% fiber in your daily diet plan. Set goals and gradually work up to including 15% to 30% of fiber into your daily diet.
You don’t have do it all at once. FIBER FOOD CHART.
2. Make Healthy Snack Choices…reduce calories
Choose low Calorie Popcorn:
Popcorn Benefits:
It is very low in calories and high in fiber. Use a tablespoon of herb flavored Olive oil (i.e parsley, basil, oregano, ect.) to pop the corn. The herb flavored olive oil gives the popcorn a great taste. You can also use Italian Gourmet Dipping and Cooking Olive Oil,or another brand of dipping Olive Oil. This adds a lot a flavor to your popcorn just try it you will love it. Let us know what you think? Just 4 cups of popcorn = 120 calories, and 4grams of fiber and it taste great you can’t go wrong!
Choose Almonds for High Fiber:
Almonds are full of nutritional value and a high source of fiber. There benefits are endless, a cup of almonds is 143 calories and has 11.3 grams of fiber, so choose this great tasting snack to increase your weight loss. Have a half of cup of almonds @ 71 calories for your nightly snack, it will keep you on track to your weight loss goals while satisfying your nightly snack cravings.
Almond Benefits:
Almonds are not only important to weight loss but they help in preventing cancer, heart diseases, diabetes, digestive system problems etc. Almonds are also found to be helpful in preventing , high blood pressure situations, cholesterol, weight problem etc.
Blue Diamond Almonds have convenient snack packs that are a great on the go option. Take these almond snack packs with you in your purse or in your pocket. They are great to have during the day to satisfy your snack cravings without ruining your diet. Amazon.com has blue diamond at a great price below.
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Blue Diamond Almonds- Increase your fiber today!Try Blue Diamond Almonds 100 Calories Per Bag – 32 Grab and Go Bags |
3. Eliminate Bad Carbs…Reduce Sugar Consumption
What are bad carbohydrates and why do these foods increase weight gain? Here’s how:
What are bad carbohydrates and why do these foods increase weight gain? Here’s how:
Bad carbohydrates are foods that have been refined and processed. They are unnatural, artificial foods. Bad carbohydrates have little to no nutrients, most of the nutritional values has been removed from these foods. Supermarkets are loaded with processed foods because they are cheaper to produce, and more profitable for manufacturers. Bad Carbohydrates are processed foods that are stripped of nutrients and contain mainly sugar. Bad carbohydrates include; white flour breads, most store brand cookies, snacks, chips, white pastas and sodas. The key is to look for foods that contain good carbohydrates such as; whole wheat flour check the ingredient label for whole wheat flour not enriched or white flour.
Benefits of eating good carbohydrates: Improve your health while losing weight.
4. Get Moving – Increase Metabolism..boost Calories Burned!
First think about an activity that would work for you.
First think about an activity that would work for you. Is it running, walking, biking, yoga, etc. figure out what works best, start off slowly and work up to your goals? You will be surprised on how quickly your energy level starts to increase and you really will start to feel and look better. Adding a pound of muscle mass will cause you to burn up to 50 extra calories per day, even when you’re just sitting down. Imagine how much faster you could lose weight if you replaced 10 lbs of fat with muscle? Get started today! Visit the Fitness Room for Exercise Tips and Programs.
Here are some Exercise Tools to Boost your Exercise Workouts!
- The Kettlebell Workout Program – it is fun!
- The Wave – A New Trend in Exercise
- Zumba – Dance Your way to Losing Weight.
5. Find out your Daily Calorie Intake:
This will determine how many calories you need to cut to start losing weight. This tells you how many calories you need cut to start losing weight? It calculates your daily caloric needs based on your height, weight, age, gender, and activity level. This will help you to either lose weight or maintain your current weight. This calculation is called your body’s BMR (Basal Metabolic Rate) a measurement of your body’s required daily calories. This calorie calculation will tell you the number of calories you can have daily to start losing weight. So as you are losing weight make sure you re-calculate your daily calorie requirement because this does change as you lose weight.
Start a Weight Loss Plan customized according to your weight loss goals:
