Lose Weight
The pleasure of eating a chocolate bar lasts a few minutes. Burning off the calories it delivers can take nearly an hour, Long term transformation takes time, Think positive with sufficient motivation anything is achievable, and those obstacles can now be overcome. Here the best 10 tips to lose your weight:
Discover yourself:
Before start lose weight program better to ask some questions to find yourself and keep motivated, why to lose weight? Is it to get healthy? To reach optimal weight? Or to look good in a bikini? To feel better about yourself or another reason? Then You need a clear and achievable goal, such as ‘loses 4lbs in 4 weeks’, Think why you gained extra weight, is it’s unbalanced diet? Or eating high calorie food or skipping breakfast, or eating at bedtime.
Pine point your bad habits, To get quick results and keep the weight off, you need to kick bad habits.
Calories count:
Several NUMBERS should be in your mind.
Basal metabolic rate: our body requires a minimum number of calories to function. This can be influenced by the amount of lean muscle mass a person has. Your BMR is the number of calories your organs need to function while you perform no activity whatsoever.
Daily calorie consumption: multiple your weight in pound by 11,4. For example an average man weight 185 pounds (185*11,4 = 2109 calories), that mean he need to eat 2100 calories to maintain his weight.
Track daily activity: Pedometers and digital fitness monitors—whether worn as wristbands, clipped onto clothing, or slipped into a pocket—can help. Basic ones measure steps and calories, while others capture heart rate, skin temperature, and sleep patterns. Some sports or workout burns more calories than others an average man weight 185 pound burn 200 calories by walking 30 min (4 mph), and burn by Bicycling (12-13.9 mph) 355 calories per 30 min while weight lifting 133 calories.
Keep a food diary. Smartphone apps can make this task easier. Look for a user-friendly one that has a large database of foods.
Choose your workout
It can be confusing, and it can be intimidating. Don’t you worry though, as I’ve come up with a solution to determine the PERFECT workout plan that will get you the results you want and allow you to have success. Running and walking are among the purest, most natural forms of exercise around, finding the right activity takes some trial and error, so don’t go to gym directly because gym need commitment, start with walking or cycling in street for 1-2 miles then try to be faster but don’t push your self too much hard specially for beginners you may hart your self then if you like it you can go professional always remember the key is find the kind of sport you like and increase it gradually to reach your goals.
Eating More than Three Times a Day:
There does appear to be an inverse association between weight and eating frequency. That is, the heavier a person is, the less often they eat. In fact, research suggests that people of normal weight and formerly obese people who have maintained their weight loss eat about four times per day, compared with obese people.
Pay attention to portion size:
Measure foods, like nuts, fruits, salad to avoid eating more than a serving. Using smaller plates, bowls, also helps people eat less.
Do not skip your breakfast:
Most of us skip breakfast because we are not hungry or we are too rushed. We must not skip breakfast for two reasons, first your body Metabolism (burn fat) start from 5 am, 5 pm, so breakfast gives enough body fuel to burn, second when you eat breakfast you will stop the late hungry signal at night, eating at night cause belly fat and low burn. To avoid this scenario Try getting up 15 minutes earlier (which means going to bed earlier so you don’t sacrifice sleep time) to make time for breakfast.
What is wrong with snacking all the times?
It appears eating 3 to 5 times per day can keep you full and reduce hunger. Eating fewer than three times a day puts you at risk for overeating. Eat lots of lean meat and fruits to satisfy your hunger, Balance your meals and snacks. Fill half your plate with foods, like vegetables, that have many nutrients, fiber and few calories. This can help you eat smaller portions of higher-calorie foods, such as pasta, rice and meat.
Keep yourself motivated:
Focus on your feelings for weight loss inspiration, Too often we get frustrated by focusing on a specific number on the scale, or even a task we must do to reach our goal (like working out), Concentrate on your mood after you’ve eaten a healthy meal or how you feel after a great workout—weight loss motivation doesn’t always have to come before an activity. “If you focus on how you feel each time you exercise, you’ll get all the benefits of burning calories, plus the reinforcement of remembering how good it felt to do it, which should increase your motivation to do more.
Is weight-loss drug for you? :
Several drugs available in UAE markets, prescribed drugs and natural or herbal pills.
Prescribed drugs: your doctor or pharmacist may decide you’re a good candidate for weight-loss drugs, but you’ll need to consider with your doctor the risks of these drugs. In addition to regulated weight-loss medications are many natural pills, These products contain ingredients such as L112, ephedrine, Chitosan, and Yerba mate.
Natural diet pills, herbal diet remedies are meant to decrease appetite, reduce the absorption of fat from your diet, or stimulate metabolism. Their claims may be impressive.
Be mindful:
Learn to tell the difference between your physical hunger and hunger triggered by food availability.
Al Manara Pharmacy 