Obesity

Top 9 Slimming Tips

Losing weight is not an easy task, but with the right slimming tips you may be surprised at how much easier it is to get your desired body shape. Just three or four tips can have great effect on your body shape. The more you follow, the better your results will be.

1.    Water power
You may have heard that eight to ten glasses of water a day is good for your health and flushes toxins from your body. But you might have never realized that drinking a glass of water before meals actually acts as an appetite suppressant. The result is that your stomach is already full of water and it will not have space for eating too much during meals.
2.    Evening tea
If you struggle with cravings and snacking in the evening, try drinking tea instead. The tea will give you a sense of fullness without any of the calories you would have gotten from your nighttime snacks.
3.    Deny yourself
You don’t have to give in to every whim and craving. The next time you get a craving for ice cream or pizza or any calorie-dense food outside of mealtime, give yourself fifteen to twenty minutes. Most cravings disappear in less time, allowing you to differentiate between emotional eating cues and real hunger.
4.    Eat more often
Eat five to six small meals every day instead of two or three large meals. Eating frequently can help regulate your metabolism and reduce hunger.
5.    Early big meals
Many people have the habit of having their largest meal in the evening. However, your body has a limited amount of time to process all of those calories before you go to bed. Because you tend to be less active in the evenings, you may be more likely to store those calories as fat. Try eating your large meals early in the day and a light meal in the evening.
6.    Early exercise
Exercising in the morning gets your metabolism going for the whole day. Take advantage of every calorie burning possibility by moving your body first thing every day.
7.    Cheat
Include cheat meals in your diet plan. Adding in ordained break periods makes it easier to stick with your diet plan and resist temptation on non-cheating days.
8.    Keep trying
You will make mistakes no matter what weight loss program you choose. But don’t give up. Accept your mistakes as part of the process, pick yourself up and start again
9.    Exercise
Participate in cardiovascular exercise at least four to six days per week and strength training exercise at least two to four days per week. Exercise will burn calories while you are doing it and increase the number of calories you burn even at rest.

Always consult your doctor before beginning a new diet or exercise regimen.

References

Position of the American Dietetic Association: Weight Management; Journal of the American Dietetic Association; August 2002;http://www.352express.com/wpm/files/40/Position_of_Am_Dietetic%20_Assoc-Weight.pdf

University of California San Francisco Medical Center; Behavior Modification Ideas for Weight Loss; UCSFHealth.org; February 2012; http://www.ucsfhealth.org/education/behavior_modification_ideas_for_weight_management/index.html

Weight-control Information Network; Changing Your Habits: Steps to Better Health; http://win.niddk.nih.gov/publications/changing-habits.htm

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