Reduce Fat and prevent Obesity
1. Take control of what you eat. Never have the intention of taking in all the food that is being placed before you. Stop right a way when your tummy gives an alarm !!!
2. More of fruits, vegetables and whole grains are important for daily
healthy life. Increase the intake of unprocessed foods like fruits,
vegetables and whole grains. These types of foods can be consumed in
plenty without gaining weight. Meat can be included in ones diet, care
should be taken that its lean meat and not the deep fried ones.
3.Eat more fiber.
Fiber rich diet should be made an integral part of one's meal. This
not only aids in increasing the metabolism but makes us feel full sooner
and stays longer in the stomach ensuring decrease in appetite.
Refined grains like white rice and those used to make white bread and
sugary breakfast cereals have had most of their fiber and nutrients
striped away.
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4. Cutting down on
sugar is essential as the insulin spike caused by eating foods like
white rice is even more dramatic when eating sugar itself. One has to
be cautious on sugar in coffee and soda pop. It can add up quickly,
and these drinks aren't filling.
5. Too little of a good thing. Fat should not be totally eliminated
from our diet for its required to maintain a healthy body. One should
learn to differentiate between beneficial and hazardous saturated
fats.
6. Eat frequently, but always eat slowly. Never skip a meal, and eat
healthy snacks between meals. Eating frequently prevents hunger pangs,
provides consistent energy, and maintains metabolism efficiency.
Human bodies are designed with survival mechanism which results in
slowing down the metabolic activity when one tends to go on a crash
diet or skips a meal to conserve energy. Eating slowly gives our body
time to tell us they are full before we eat more than we need.
7. Consume lots of
warm water. Consumption of lots of warm water not only burns the
calories but also increases the metabolic activity.
8. Avoid fried foods. Fried foods, especially deep-fried, although
they are tasty to eat contain a great amount of fat. While chicken and
fish are usually leaner than beef, they can contain more fat than
beef when they are fried.
9. Cut down on fat when you treat yourself to a Pizza avoid the luxury
of the extra layer of cheese or mayonnaise. Eliminate the cream from
your salads.
10. Exercise regularly. Exercise not only helps to burn calories, but
your body will continue to burn calories at a higher rate even after
you stop exercising. If walking is all you can do, then walk because
it's been proven to be great for you. But don't sit too long. The
human body is good at adapting. If you dig ditches without gloves, you
will develop calluses to protect your hands. If you sit too long, you
will develop extra padding to keep you comfortable!
11. Increase your protein intake. Without protein your body cannot build
new muscle. Protein also helps to increase your metabolism - which burns
calories.
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