Articles:Changing Bad Habits
Raise Your Metabolism
The ABCs of Weight Loss
The Weight Loss Secret
Less on our Plate
The Weight Loss Equation
Write It Down
Weight Loss Tips:
Make a CurfewCreating a curfew for yourself helps promote weight loss as well as a good night’s sleep. Late-night eating is detrimental on many levels. Remember that the food you consume supplies the body with energy for the day, and since we are more active earlier in the day, we use more of our calories earlier. So try to consume most of your daily intake during the first 2/3 of the day and try not to eat after 8 PM.
Pre Portion your FoodThe single largest culprit of people being overweight is not being able to control portions. Before you sit down to eat, measure out or use the eyeball method to prepare your food. Try to avoid family-style serving where the serving platter or bowl is on the table. Take what you are allowed, eat it slowly and enjoy your food.
Just Wait!It takes us time to feel full after a meal - up to twenty minutes. So when you have finished your meals and snacks, leave the table and go to another room. Don’t keep eating just because you don’t feel full at that particular moment. You will soon!
Build Some Muscle!Building muscle is essential for weight loss. Additionally, muscle mass keeps your basal metabolic rate high. Many people think you need special equipment in order to do resistance training. Not true! To build lower body muscle groups, try some simple squats. Squat about three quarters of the way down and keep your knees far enough in front so that you can always see them. Start out by doing them with your back against the wall in order to give you enough support and to keep good form until you get strong enough to do them without the wall.
Eat Less More Often!Eating smaller portions more often can be better than eating 2-3 larger meals. By eating more often, you accomplish many things. You don’t get hungry, you release insulin more slowly and steadily and your metabolism stays slightly elevated most of the day. So try 3 planned meals and 2 planned snacks to carry you through the day without getting hungry. This will also give you more energy to function throughout the day.
Only eat while sitting down.If you are accustomed to eating in front of the TV, then every time you nestle in with the remote control, it’s a cue to eat. Instead, designate an eating spot for all meals and snacks. Even when you want to eat a snack, set the table just like you are going to sit down for a full-course meal. Put a handful of your snack on the plate, put the bag or container away and then sit down to eat. Never stand at the counter and eat. By adopting this habit, you will not only be more satisfied, but you will end up consuming far fewer calories over the course of the year.
Set Reasonable GoalsKeep your weight loss goals reasonable. If you need to lose a lot of weight, set short term 5 pound or 2.5 kilo goals. When you’ve achieved that, go on to the next 5 pounds (2.5 Kilos). The thought of needing to lose 100 pounds can be so overwhelming that you won’t even make the effort, 5 pounds is doable. Losing weight properly (in order not to regain it) takes time, but remember, each 5 pounds you lose, is health that you gain.
Drink Plenty of WaterWater is one of the 6 classes of nutrients that we must ingest on a daily basis. 60 to 70 percent of our body is composed of water. Without it, chemical reactions that occur all the time in the body can’t take place. Drinking is essential, as we cannot conserve or store water in our body. But it is also a great weight loss tool, as we often mistake thirst for hunger. Staying adequately hydrated is important to keep from feeling hunger pangs. When you feel a sense of hunger and it isn’t meal or snack time, drink a glass or two of H2O.
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