HOW TO LOSE WEIGHT

How to lose weight the right way is very important if you want to get that good shape and perfect body you have always dreamt of having.
To lose weight fast, I will like you to discover the 10 golden rules that will enable you to lose the right way. They are as follows;
1. Eat regularly 3 small meals daily:
It is very important to mention that many who are overweight feel that if they reduce their meals to 1 or 2 a day, they may lose weight. It is a proven fact that you can easily in one meal of high calorie foods, take in as much as 3000 calories without feeling over-stuffed. It’s a very important thing then, to reduce the size of the meals to some degree; for even if you eat some bulky food, such as low calorie green vegetables and thereby keep the volume intake up, you still need to reduce the size of the stomach itself. Really shrink the stomach so that you can be satisfied with less than you are used to. Drink water between meals and not at meals.
2. Never take a big meal:
The 2nd rule follows the 1st inevitably. If you have lost weight over a week or two, you must never allow yourself to feel that you now deserve a reward and so be tempted to eat a big high calorie meal with a lot of sweets, fat, starch, tasty gravy or spiced sauce. If you do, the whole system will feel so satisfied with that big meal it will want to have another one the next day also. It will be very difficult to cut down the craving for still another hearty meal. Try hard the habit of eating only regular small meals and after 3 or 4 days the stomach will not crave for big meals and you will find the hunger has disappeared.
3. Get plenty of vitamins and minerals:
Following this rule will help you keep up the volume of your intake, for it will mean eating plenty of vegetables (especially green leaves and roots) also fresh fruit salads (avoid dried fruits and highly sweet fruits such as grapes, or starchy fruits such as bananas). Choose such fruits such as citrus fruits, apples, pears, plums and berries.
In high calorie concentrated food we often get insignificant amounts of vitamins and minerals. Maybe our extra appetite is created by refined canned foods and concentrates like sugar, fats, white flour, sweets and cakes. These have a high calorie count, but they are called empty calories because they don’t contain a corresponding value in vitamins and minerals.
4. CHEW YOUR FOOD MORE THOROUGHLY:
If you choose to eat some raw fruits and vegetables, you have to chew them well. It is a good idea to eat them as a relish, for in chewing you use up a lot of saliva from the glands of the mouth; you also get tired from masticating and soon feel you have had enough. The intake of calories, however, is still very low. Try, therefore, to eat foods that needs chewing, such as crisp bread or crackers, raw fruits and vegetables, baked potatoes in their skins, bran, etc. masticate slowly and thoroughly so that you get tired of eating before you have consumed too much.
5. NEVER EAT BETWEEN MEALS:
This seems to be a very difficult one because it seems very easy to find an excuse to take a glass of milk, an apple or a piece of toast with coffee, (cream and sugar too, if you should like it), but these snacks are really dangerous as you can easily take 200 or 300 calories without realizing it. If you cannot get your meal at the regular time (which is important) the only thing you should allow yourself to take is a glass of fruit juice. This will carry you over to the next meal. Please stay away from preparing menus, talking about, smelling, and looking at food, because it is very easy to fall into temptation if you have anything to do with it. For a house wife this seems nearly impossible. If at all possible, the one who needs reducing should be released from preparing meals for the whole family. Such a person should not be in the profession of food preparation, because overweight is really a professional illness in many cases.
6. WHAT TO AVOID:
Avoid too much salt which holds the water in the body. Only the cook should salt the food. Also avoid spices, coffee, tea, sugar, cream and cigarettes as these increases the appetite. Avoid beer, wine, gin and whisky, as alcohol has high calorie content. One gram of alcohol produces 7 calories (energy), one gram of protein produces 4.4 calories and one gram of carbohydrate produces 4.1 calories.
7. DO NOT TRUST SLIMMING PILLS:
Medicine alone will not do it. Very few cases really need medicine to reduce. In such cases there is the so –called endocrine fatness due to the disturbance of the hormonal balance in the body. This may be caused by low function of the pituitary or thyroid gland, or by reduced hormonal production after the menopause in both men and women. After the hormone test or metabolism test, you can trust the medicine prescribed by the medical doctor. The drugs that curb the appetite are amphetamine and Dexedrine and they are dangerous because they can make you an addict. They might be prescribed, however, for a person going to a great social function who needs help in controlling his appetite.
8. DO NOT LOSE TOO FAST:
To build determination to lose within 3 or 4 weeks all we have gained in 3 or 4 years is ridiculous and dangerous. Reducing weight fast should be performed under a doctor, who will allow you to lose between 3 and 5 pounds a week. Losing one pound a week is really more sensible. Weigh yourself at the same time of the day.
9. EXERCISE- BUT DO NOT EXHAUST YOUSELF:
Moderate exercise is very good, but do not allow yourself to become exhausted for then you lose control over yourself. You must, however, develop and conscientiously follow a regular fitness program tailored to your individual need.
10. GET AN APPETITE FOR OTHER THINGS:
Try to get an appetite for other things than food. We must admit that fat or overweight people are very social minded. They love parties or social gatherings where tempting delicious food is in abundance. They like card playing, TV, listening to music and entering into a conversation but you never see them out hiking or golfing or playing tennis. They do not frequent the places where body energy is needed. People need to get an appetite for other things, such as hard work, athletics, cycling and attendance at health clubs. Take a walk every day- at least a mile, preferably 4- or 1 hour’s good walking.
Conclusion:
Follow the golden rules on how to lose weight with the support of your family members and loved ones.for more details please visit http://bitly.com/pgC1Lh.