As the northern hemisphere winter starts in earnest, the furthest thing on the mind of most Europeans and North Americans is the need to start dieting now. That's something that's usually left until after the Christmas and New Year festivities.
Exercise Supplements
But for those with the foresight to start thinking of next year's summer holidays, and the need to be looking in top shape, then an early start will pay dividends.
Exercise Supplements
In order to achieve something positive from your efforts, then apply the following tips in addition to the two principal factors contributing to permanent weight loss - eating a nutritious and well-balanced diet, and engaging in regular, daily exercises.
A nutritious diet consists of the following:
Plenty of fresh fruit and vegetables daily.
Eat only very lean meat, poultry and fish in moderate quantities.
Keep away from saturated fats - check product labels carefully. These fats are mainly found in baked products, pies, pizzas, quiche etc
Keep sugar intake to an absolute minimum - out with fizzy drinks, ice-creams, and the like.
Eat only low-fat dairy products - milk, cream, yoghurt, cheeses etc
A minimum of salt and caffeine would be beneficial from the point of view of other health aspects.
Regular exercise means a brisk walk lasting an hour; swimming, squash, tennis, running or any exercise that gets the heart beating fast.
The tips are:
Exclude from your diet all products containing saturated fats. This is shown on the product's label. Saturated fats, together with sugar, are the biggest causes of weight gain. Eliminate all sugary products and junk food from your diet.
Keep your consumption of alcohol is an absolute minimum. Alcohol slow down a body's metabolism thus aid in storing fat.
Low fat dairy products should be a regular part of a weight loss diet. Such products are milk, cheese, yoghurt, and anything whose principal ingredient is milk. As well as the low fat being beneficial, these products contain the proteins that build muscles.
Drink plenty of water each day, between 8 and 10 glasses. Water helps to purify vital organs such as the liver.
Eat fish rich in Omega-3 fatty acids. This ensures the heart stays healthy; is good for regulating blood pressure; and helps to increase the body's energy levels.
Eat plenty of fresh fruit and vegetables as they are full of the 'good' carbohydrates. The slow digestion of these foods help to suppress appetite.
Fiber in food is another product that helps to suppress appetite. It is found in raw products such fresh fruit and raw nuts, and legumes and pulses such as baked beans, kidney beans and similar.
Nutritionists believe that eating smaller quantities of food say four or five times a day instead of three large meals helps metabolism and thus weight loss.
After eating an evening meal allow three hours for the food to digest before going to bed. Going to bed on a full stomach does not make for a good night's sleep.
And the last tip is probably the most important - persevere. Keep at it. Don't waver if you think you're not making any headway. Weigh yourself once a week - weighing daily might make you think you're not losing weight - not good for confidence.
Follow the advice above to supplement a diet and an exercise program and permanent weight loss will surely follow.
10 Tips to Supplement a Weight Loss Diet and Exercise Program
Exercise Supplements
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