Monday, November 10, 2014

How To Diet To Lose Weight Quickly And Safely

Each of us has different weight loss goals. For some it's a flat belly, for others it's a slim waistline and for a few it's about having toned arms and legs. Whether you achieve them or not, what is most important is to have a healthy self-image. It is the prerequisite of good health. And, that is why you should work towards maintaining healthy weight.A large majority of people find it hard to participate in strenuous exercise while there are many who simply do not have the time to exercise even if they want to. In both these cases, it is best to control weight gain through diet.Dieting, Not off Food Our mind inevitably associates the word "dieting" with "no food" or "off food". This is a long-fueled misconception. When a person says they are dieting, it implies that they are eating in a healthy manner. How? By choosing quality foods and controlling the quantity of their food intake. In doing so, they try to optimize their health.Fad diets and crash diets are a quick fix if you want to lose weight. However, they are not every effective weight loss solutions because they are only a short-term measure; the results are not sustainable. Crash diets concentrate on only one food group and make it very hard to control food cravings. The depravation makes it hard to stick to the diet and you give up soon. You feel lethargic as the body does not get an adequate supply or nutrients and calories.To add, the calorie burning target of fad and crash diets is 1000 -1200 calories per day. This is extreme and the body does not only burn fat but also burns muscles which slow down the metabolism. The loss of muscle mass makes it hard to exercise and makes fat burning very difficult in the long run. Hence, it is best to avoid fad and crash diets.

What is a Good Diet? A diet is called a good diet when it is:

Individualistic: It should be designed to meet an individual's health condition and lifestyle needs.

Nutritional: It must include nutrient-dense foods that fulfill the body's nutritional and calorie requirements.

Balanced: It should include a range of food groups and not just one like fad diets do.
The Rules for Dieting

Eat fiber-rich fruits and vegetables as they keep you feeling full.

Increase your intake of protein by double.

Eat fewer calories than your burn.

Drink a lot of water throughout the day; minimum 8-10 glasses.

Do not starve the body or skip meals to create a calorie deficit.

Clear the fridge and cupboards of tempting foods.

Measure food portions to keep a tab on your calorie consumption.

Break up the total calorie intake for the day into several smaller meals.

Drink a glass of water before meals.

Drink a glass of fresh lemon water first thing in the morning.

Eat your food from a plate.

Keep a food journal to keep a record of everything you eat.
Dieting is even harder than exercise because you not only have to motivate yourself to go on but also have to silence the relentless tempter that is your hungry stomach. However, if you go by these rules of dieting, it should be a smooth sail for you.

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