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Is it possible to have too much of a good thing? You can bet your life it is. You may be wondering why, even after piling your plate high with all of the tastiest, freshest, low calorie and healthiest food around you are still not losing weight . . . has the penny dropped yet? Even healthy food contains calories.
Losing weight is not only about keeping an eye on what you eat; it’s also about how much you eat every day. The buzz words here are “portion size” – are you beginning to get the message?
Reports suggest that portion sizes have more than doubled in the last twenty years and that some people eat pasta servings which are an incredible five times over recommendations . . . and that’s just an example.To put it into plain English, the majority of people eat far more than they need to, and what happens to all of that excess? Yes, you’ve got it . . . it ends up on the hips, the waistline, the “Mum tum”, the “muffin top” or whatever another nickname you have for your wobbly bits.
There’s a lot to be said for the “little and often” technique. Starving all day to treat yourself to a large portion of pasta in the evenings is certainly not the way to reach your weight loss goals.
Breakfast really is the most important meal of the day and not only helps to keep the hunger pangs at bay but also gives the metabolism a kick-start in the mornings. Eat a small, healthy breakfast within a half-hour of getting out of bed, how about a bowl of fruit, a poached egg with a slice of wholemeal toast or a small bowl of cereals or porridge.
Split your daily calorie intake into five or six small meals a day. This will help to keep your energy levels high while simultaneously getting rid of any excess pounds and encouraging the body to burn excess fat and not muscle tissue.
When food intake stops the body is pre-programmed to shut down into starvation mode – it’s all about self-preservation. If you don’t eat something regularly every three or four hours your metabolic rate slows down – this is bad for weight loss. A frequent supply of small meals helps to increase the energy you expend even while you are at rest which burns extra calories and helps to decrease your percentage of body fat . . . i.e. weight loss.
It’s a real uphill struggle if you are trying to lose weight while your body is desperately trying to hang on to it. Frequent, smaller portions of healthy, nutritious food will help you to reach your weight loss goals and stop you from feeling hungry when you might give in to naughty cravings. This also helps to keep you feeling energized throughout the day and able to exercise harder, burning more calories when you do get the chance to work out.
In an ideal world, we would all be fit and stay healthy without having to try, but in reality, staying healthy in today’s busy world is no easy task, especially if you need to stick to a budget. But worry not, for we know you are busy and have compiled a list of things that won’t drain your energy or break the bank.
Here are two easy steps to follow if you are concerned about your health but too busy to devote much time or money:
Now, we know that many people think eating healthy on a budget means living on lettuce salad without dressing, but it doesn’t have to be that boring… at least not all the time.
The point is to focus on getting more protein, as these are what many people are missing from their budget diet. Some of our suggestions for affordable protein items include frozen chicken breast, tuna cans, plain yogurt, milk, and eggs.
Not all proteins are equal in quality, but animal protein tends to deliver all the amino acid we need. Incorporating more protein into your diet can change the way you feel and look, as you will feel more energetic and will gain muscles more easily. Some other benefits of protein include lowered risk of premature death, lowered risk of cardiovascular disease and stroke, and lowered risk of cancer.
As a bonus, your hair and nails would look great too. The recommended daily amount for adults is 46 grams per day for women and 56 grams for men.
Additionally, reducing the intake of red meat greatly reduces the chances of having heart disease and diabetes.
Research shows getting more physical activity not only helps you stay fit and look great, but also helps in preventing at lease six disease, such as heart disease, high blood pressure, obesity, diabetes, osteoporosis, and mental disorders like depression.
However, to reap benefits from physical activity, at least 30 minutes of constant activity is recommended. These activities don’t have to be anything extensive, but activities such as jogging, fast walking, and swimming are all excellent examples of physical activities.
If you are not an exercise kind of person, physical activities could be made more enjoyable when you join a group of other people or find some activity that you enjoy doing. Many people make hobbies out of activities such as dancing, biking, swimming, and hiking, or even rock climbing. Be sure to talk to your doctor before you getting started, especially if you have medical conditions.
Sticking to these plans might mean less weekly visits to Burger King and more gruesome exercise for some people, but as the adage goes, there are few things in life that matter more than one’s health, and it’s always a good idea to maintain health before it starts deteriorating. Furthermore, if you drink alcohol or smoke, it helps to lessen the amount you drink or smoke if staying healthy is your priority.
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