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Articles and information
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Understanding Over-weight - How to Successfully Get
slim
THE CAUSES OF EXCESSIVE WEIGHT
If you eat more nutrients containing energy than you
need for your daily activities, for the internal
processes of your body, and for the burning process
that maintains the body temperature, the excessive
nutrients can be transformed to fat and stored in
the fat depots in your body. The causes of this
occurring, and thus of overweight, are one or more
of these factors:
1. Consuming too much fat: Fat is the most
energy-rich nutrient, and over-consume will cause
the excessive fat consumed to be deposited in the
body. |
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2. Consuming too much sugar, starch or other
carbohydrates: Carbohydrates are also important
energy sources. Over-consume of carbohydrates will
cause the excess to be converted to fat and stored
in the body.
3 Consuming too much alcohol: Also this substance
contains energy, and excessive consume results in
fat stored in your body. |
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Fire Fighters In action!
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4 Consuming too much of preprocessed products with
added, and often hidden fat or sugar, like sweet
beverages, cakes, ice-cream, fast food and snacks.
5. Eating too much altogether: Perhaps your food is
not fat- or sugar-laden, but you simply eat too much
altogether. Also protein will be converted to fat if
it is overconsumed.
6. Irregular eating, like eating much at one time,
little at another time, wait long between some
meals, consuming huge doses of sugar at some times,
no sugar at other times: If you eat irregularly, you
can get an uncontrollable appetite, a swinging blood
sugar level, and an abnormal physiology that makes
you deposit fat in your body.
7. A still sitting life with little exercise so that
you burn little fat and sugar.
8. Boredom in your daily life: If you do not have
much hobbies, or leisure activities, or isolate
yourself from other people, you may suffer form
boredom, and excessive eating may be your way of
getting entertainment.
9. The body has some capacity of burning some extra
amount of sugar or fat. This capacity may be
decreased because of lack of vitamins and minerals,
and because of an unsound diet.
10. An abnormal appetite that urges you to eat far
more than you need: This abnormal appetite may
originate from psychological causes, an unsound diet
or lack of exercise.
ANALYZE YOUR OBESITY PROBLEMS
Before beginning your weight reduction program, go
through all obesity causing factors listed above, to
find out what factors contribute to your over-weight
problem. Go down to details. For example: If you
find you consume too much sugar, find out the exact
food types contributing to your excessive sugar
consume. Write everything down.
MAKE A PLAN
With the performed analysis in hand, make a plan for
your weigh reduction. Decide a goal for your weight.
Decide one or more measures for each component
contributing to your problem. Write down your plan.
HOW TO REDUCE WEIGHT
In order to successfully loose weight, you must
attack every component you have found to be a
causing factor of your obesity problem. Here are the
concrete measures you can use, and put into your
plan:
1. Eat less fat
If you eat much fat, you must reduce the daily
intake of fat, to do so:
* Choose fat poor fish, fat poor meat/beef, chicken,
turkey, mushrooms and other food sources with law
fat content as the main components for dishes.
* Cut away visible fat from meat or other food
sources.
* Do not add much margarine, butter or oil to your
food.
* When you fry something, try to use as little fatty
smear in the pan as possible.
2. Eat less sugar
If you eat much sugar, reduce your daily intake of
free sugar, or bounded sugar as in flour, potatoes
and the like:
* Do not add much sugar to your food.
* You may also need to consume less bread, potatoes,
peas and beans, if you eat very much of it, but do
not stop eating these kinds of food, since they
contain valuable nutrients. However, use bread made
of full corn.
3. Avoid excessive alcohol consume
Alcohol contains energy, and will be transformed to
fat, if you consume too much of it.
4. Avoid preprocessed food with added and often
hidden fat or sugar
Some food contains a great amount of hidden fat or
sugar, especially fast food, snacks or preprocessed
food.
* Therefore you should avoid eating much of products
like: cakes, sweet drinks, snacks, chocolate,
ice-cream or fast-food.
* You should also buy all the food you use in a
natural form, and make your dishes yourself. Then
you achieve an absolute control over the amount of
fat and sugar in your dishes.
5. Eat less altogether, but do not starve yourself
Having reduced the amount of sugar and fat from your
diet, you may fall to the temptation of eating more
than before, because the new composition of your
food does not satisfy your hunger. You should be
aware of, and avoid this trap.
* When trying to loose weight, you should reduce the
total amount of the food you eat.
* However, you should not starve yourself. To starve
will only make you tired and sick, and then make you
interrupt your efforts to get slim.
6. Eat regularly
Regular eating habits will give you a stable blood
sugar level, help you control your appetite and
normalize your fat burning physiology.
* You should eat three or four meals each day.
* Each meal should contain the same moderate amount
of sugar and fat.
* Each meal should contain some protein sources like
fish, meat, eggs, mushrooms or protein-rich seeds,
and in every means be as nutritionally complete as
possible.
7. Increase your daily physical activity
Physical activity increases fat burning and will
help you control your appetite.
* Do some daily exercises of a kind that increases
energy consumption: Jogging, cycling, swimming, ball
play, skiing, and so on.
* Do also some exercises to increase your muscular
volume, since muscles will burn fat, for example
weight lifting.
8. Find some new hobby or interest
If you find yourself some new hobby or leisure
activity, you will avoid boredom and the temptation
to over-eat because you are bored. Try also to do
interesting activities together with other people.
The new activities will also give you less time to
only sit eating.
9. Eat healthy food to increase your fat burning
capacity
It is not possible to loose weight without sticking
to the above mentioned basic fat reduction
principles, but you will also benefit from applying
some measures that will increase your ability to
passively burn fat:
* Eat as natural food as possible, avoid food that
has been heavily cooked, heavily fried or chemically
processed. Natural food has its content of protein,
vitamins minerals and anti-oxidants intact, and
these are necessary for the fat burning abilities.
* Eat some raw fruit and vegetables to each meal,
since these contain vitamins, minerals and
anti-oxidants you need.
* You may benefit from supplements of vitamins,
minerals, herbs, anti-oxidants, as these will make
your body more capable of burning fat.
* The little fat you use in your diet, should come
from sources like olive, peanuts, canola, fish,
nuts, sun-flower, etc. Then you will get a good
balance between mono-unsaturated fat (olive, canola,
and peanuts), poly-unsaturated fat of the
omaga-3-type (fish) and poly-unsaturated fat of the
omega-6-type (sunflower).
* Consume whole cereals or bread made from whole
unrefined cereals.
* There are also natural products on the market you
can use to increase your break down and burning of
fat.
10. Bring your appetite under control
Many of the measures already listed, will also help
you to control your appetite. If this still is
difficult, this problem may be attacked by specific
means:
* You can use some medicines to reduce appetite for
some time or to reduce the uptake of fat or
carbohydrates in your intestines. There are both
natural medicines based on herbs, vitamins and
minerals and pharmacological products to achieve
this.
* Daily meditation can help to relax your mind and
gain control.
* Psychological counseling may be necessary.
11. The ratio between fat and sugar in your diet
The total mount of fat and carbohydrates combined,
is a key factor in causing obesity, not fat alone or
carbohydrates alone. In some weight loosing regimes,
one eats very little carbohydrates, and fairly much
fat. In others one eats fairly much carbohydrates,
and very little fat. The proponents of each type of
regime claim that their approach helps the body to
burn fat better.
Probably people are different, and react differently
when trying to manipulate the diet in these ways. As
a first approach, it is probably not wise to try
such extreme approaches. However, if you have
brought your eating habits under control, and still
not achieved a satisfactory result, you can try to
manipulate the fat/carbohydrate ratio to see if this
will help. But do not stop consuming fat altogether.
You will always need some essential fatty acids in
your diet.
CARRYING OUT YOUR PLAN
Having made your plan for your weight reduction, the
time has come to carry it out. After each week, go
through the points in your plan, and evaluate how
well you did. Also check your weight. Write down for
every point in your plan how well you did.
Submit Articles: http://www.articleblotter.com
Knut Holt is an internet consultant and marketer
focusing on health items. ----TO FIND natural
medicines against common diseases, for example:
Over-weight, acne, eczema, hypothyroidism, fatigue,
depression, hemorrhoids, joint pain, hypertension,
high cholesterol, circulatory problems, digestive
ailments, allergies, menstrual problems, respiratory
diseases and more, PLEASE VISIT:---
www.panteraconsulting.com/salg2.htm
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