10) Stay Motivated! Most people know what they need to do to be healthier, however, as we’ve mentioned, knowing what to do and doing it are two different things, and eating healthy and exercising are not easy for everyone. Education about nutrition and healthy diets, enlisting the whole family for support, and setting goals can help your family stay healthy and fit. Use the services of a personal trainer or the counsel of a dietitian to keep you on the right path. Formulate a plan, write it down and stick to it. Be disciplined.
Natural Health Tips
1) Calculate how many calories you need to eat every day to sustain your ideal weight — called maintenance calories. Search Google with “calorie needs” and you will find several calorie calculators to help you with this. It’s helpful because it gives you a base line of what you can afford to eat without gaining weight, and you become more aware of when you’re eating too much. After you establish your base metabolism and caloric needs, set a target calorie goal approximately 500 calories below it each day. Or even start with 300 and gradually increase it.
If you are sedentary, multiply your weight (in pounds) by fifteen. If you are moderately active, multiply your weight by seventeen; if you are active, multiply your weight by twenty. This will give you a rough, general idea of the average calorie intake you need per day.
2) Always reduce calories slowly. Reducing calories too quickly will result in muscle and water loss – not fat loss, and can be very unhealthy, if not dangerous.
3) Again, this will be mentioned many times because most people refuse to do it. Divide you calories over 5 or 6 small meals rather then 2 or 3 big ones, which are hard to digest and lead to digestive problems and putrefying food in your intestines. This decaying foods leaks out from your intestines and colon into your blood stream with toxic poisons. You should aim to eat every 3-4 hours, in small doses, with lots of fiber (think fruits and vegetables again).
4) Cut out virtually all simple carbohydrates — junk foods like candy, cakes, pies, soft drinks, etc (except when you’re rewarding yourself). Eat whole grain (minimally processed), high fibre foods with lots of antioxidants.
5) Exercise at least 3 times a week, doing 30 minutes of cardio to a reasonable level of intensity. This will help to create a calorie deficit, boost your metabolism and encourage your body to lose fat. Think of it as the foundation of your diet.
6) Make easy, reasonable changes to your diet, natural, oranic cane sugar in place of overly processed sugar, diet drinks in place of full sugar drinks (although be very careful of artificial sweeteners as they can be cancer-causing also), leaner cuts of meat etc. In the beginning these changes may be difficult but you will get used to them over time and make significant calorie savings every day that really add up.
7) Try to eat low carb (complex only!), low fat and moderate protein diets. The South Beach Diet is very good.
8) Eat consciously and slowly.
9) Supplementing you diet can make fat loss easier. A diet high in protein can help preserve muscle (more muscle means an increase in metabolism). There are also some fat loss supplements available which help boost your metabolism — they can be useful because your metabolism may slow during long periods of dieting, especially if you are not getting enough exercise. Many natural stimulants have also shown to increase brain function and memory.
Also, if you are having trouble eating enough fruits and vegetables every day, find some good fruit and vegetable supplement pills at your local health food store as they are inexpensive and very healthy. Don’t forget the digestive enzymes if you are over 50.
Natural Foods For Fat Loss
Don’t skip meals. This may logically seem like it will help you lose weight, but in reality it will cause you to gain weight. When you want to lose weight it may be tempting to starve yourself – but your body will only go into a “fat preserving” mode. Eating small amounts of food frequently helps you maintain a healthy, balanced calorie intake throughout the day, which increases your metabolism for greater weight loss. Also, your blood sugar level will be adversely affected if you don’t eat often: blood sugar levels will drop or spike and your body will release insulin and become insulin resistant. This leads to diabetes.