How to Successfully Get Slim – Understanding over-weight and Obesity
THE CAUSES OF EXCESSIVE WEIGHT
If you eat more nutrients containing energy than you need foryour 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 inthe fat depots in your body. The causes of this occurring, andthus 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 bedeposited in the body.
2. Consuming too much sugar, starch or other carbohydrates:Carbohydrates are also important energy sources. Over-consume ofcarbohydrates will cause the excess to be converted to fat andstored in the body.
3 Consuming too much alcohol: Also this substance containsenergy, and excessive consume results in fat stored in your body.
4 Consuming too much of preprocessed products with added, andoften 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- orsugar-laden, but you simply eat too much altogether. Alsoprotein will be converted to fat if it is overconsumed.
6. Irregular eating, like eating much at one time, little atanother time, wait long between some meals, consuming huge dosesof sugar at some times, no sugar at other times: If you eatirregularly, you can get an uncontrollable appetite, a swingingblood sugar level, and an abnormal physiology that makes youdeposit fat in your body.
7. A still sitting life with little exercise so that you burnlittle 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 yourway of getting entertainment.
9. The body has some capacity of burning some extra amount ofsugar or fat. This capacity may be decreased because of lack ofvitamins and minerals, and because of an unsound diet.
10. An abnormal appetite that urges you to eat far more than youneed: This abnormal appetite may originate from psychologicalcauses, an unsound diet or lack of exercise.
ANALYZE YOUR OBESITY PROBLEMS
Before beginning your weight reduction program, go through allobesity causing factors listed above, to find out what factorscontribute to your over-weight problem. Go down to details. Forexample: If you find you consume too much sugar, find out theexact 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 weighreduction. Decide a goal for your weight. Decide one or moremeasures for each component contributing to your problem. Writedown your plan.
HOW TO REDUCE WEIGHT
In order to successfully loose weight, you must attack everycomponent you have found to be a causing factor of your obesityproblem. Here are the concrete measures you can use, and putinto your plan:
1. Eat less fat
If you eat much fat, you must reduce the daily intake of fat, todo so:
* Choose fat poor fish, fat poor meat/beef, chicken, turkey,mushrooms and other food sources with law fat content as themain 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 inthe 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 andbeans, if you eat very much of it, but do not stop eating thesekinds 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 youconsume too much of it.
4. Avoid preprocessed food with added and often hidden fat orsugar
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 absolutecontrol 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, youmay fall to the temptation of eating more than before, becausethe 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 totalamount of the food you eat.
* However, you should not starve yourself. To starve will onlymake you tired and sick, and then make you interrupt yourefforts 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 burningphysiology.
* You should eat three or four meals each day.
* Each meal should contain the same moderate amount of sugar andfat.
* Each meal should contain some protein sources like fish, meat,eggs, mushrooms or protein-rich seeds, and in every means be asnutritionally complete as possible.
7. Increase your daily physical activity
Physical activity increases fat burning and will help youcontrol your appetite.
* Do some daily exercises of a kind that increases energyconsumption: Jogging, cycling, swimming, ball play, skiing, andso on.
* Do also some exercises to increase your muscular volume, sincemuscles will burn fat, for example weight lifting.
8. Find some new hobby or interest
If you find yourself some new hobby or leisure activity, youwill avoid boredom and the temptation to over-eat because youare bored. Try also to do interesting activities together withother people. The new activities will also give you less time toonly sit eating.
9. Eat healthy food to increase your fat burning capacity
It is not possible to loose weight without sticking to the abovementioned basic fat reduction principles, but you will alsobenefit from applying some measures that will increase yourability to passively burn fat:
* Eat as natural food as possible, avoid food that has beenheavily cooked, heavily fried or chemically processed. Naturalfood has its content of protein, vitamins minerals andanti-oxidants intact, and these are necessary for the fatburning abilities.
* Eat some raw fruit and vegetables to each meal, since thesecontain 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 ofburning fat.
* The little fat you use in your diet, should come from sourceslike olive, peanuts, canola, fish, nuts, sun-flower, etc. Thenyou 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 unrefinedcereals.
* There are also natural products on the market you can use toincrease your break down and burning of fat.
10. Bring your appetite under control
Many of the measures already listed, will also help you tocontrol your appetite. If this still is difficult, this problemmay be attacked by specific means:
* You can use some medicines to reduce appetite for some time orto reduce the uptake of fat or carbohydrates in your intestines.There are both natural medicines based on herbs, vitamins andminerals 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 keyfactor in causing obesity, not fat alone or carbohydrates alone.In some weight loosing regimes, one eats very littlecarbohydrates, and fairly much fat. In others one eats fairlymuch carbohydrates, and very little fat. The proponents of eachtype of regime claim that their approach helps the body to burnfat better.
Probably people are different, and react differently when tryingto manipulate the diet in these ways. As a first approach, it isprobably not wise to try such extreme approaches. However, ifyou have brought your eating habits under control, and still notachieved a satisfactory result, you can try to manipulate thefat/carbohydrate ratio to see if this will help. But do not stopconsuming fat altogether. You will always need some essentialfatty acids in your diet.
CARRYING OUT YOUR PLAN
Having made your plan for your weight reduction, the time hascome to carry it out. After each week, go through the points inyour plan, and evaluate how well you did. Also check yourweight. Write down for every point in your plan how well you did.
About the author:
By Knut Holt
Health information and herbal products against specificdiseases, for eksample: Over-weight, acne, eczema,hypothyroidism, fatigue, depression, hemorrhoids, joint pain,hypertention, high cholesterole, circulatory problems, digestiveailments, allergies, menstrual problems, respiratory diseases.
http://www.panteraconsulting.com/salg2.htm
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