Losing weight can be a frustrating challenge. With all the advertisements for diet pills, exercise videos and miracle foods, it can be both confusing and expensive when you are attempting to lose weight. But losing weight through diet and exercise doesn't have to be a headache. Following a few simple dietary and lifestyle changes can help you slim down without driving yourself crazy.
Food
The food that you put into your mouth affects not only your weight, but every system in your body; including your metabolic, immune, digestive and endocrine systems. In order for all of your body's systems to be functioning at their highest level of potential, you need to give it good fuel to run on. This means cutting out refined and processed foods. Things with white, bleached flour, hydrogentated oil and high fructose corn syrup have to be dropped. Instead, fill your meals with whole grains, fresh fruit and vegetables with lean, organic proteins.
While what you eat plays a tremendous role is losing weight, so does how much you eat. Check the recommended serving size on things that you regularly eat. You can cut in half the recommended serving to reduce calories for a snack. And don't deprive yourself. If there is something that you are absolutely craving, have it, in moderation. Or have a healthier version of it. If you are having a yen for ice cream, opt for frozen low fat yogurt instead. Or if you just must have chocolate, have some dark, organic chocolate, but just one square
Taking charge of your diet by changing the types and amounts of food that you are regularly putting into your body can have a great effect on your weight. Eating lots of fruits, vegetables and whole grains will have you dropping weight, and when combined with exercise will have an even greater result.
Drinks
The body doesn't recognize liquid calories the same way that it recognizes solid calories, and this can pose a dangerous threat to a dieter. When your body is full, it produces a chemical called leptin that tells your brain to stop eating. If you are consuming lots of liquid calories, your body will not produce the same amount of leptin that it should, causing you to still feel hungry and continue eating. Juices, soda, coffee drinks, energy drinks and smoothies are all loaded with sugar and calories. Switch these out for an ice cold water and you can save yourself between 100 and 700 calories. Drinking eight to 10 glasses of water a day keeps your body hydrated, helps flush out harmful toxins, promotes healthy metabolic function and keeps joints moisturized and protected. For all of those reasons, you should have water on hand at all times.
Replacing all the sugary drinks in your diet with water may seem like a big sacrifice, but this act alone can lead to a weight loss of up to three pounds a week.
Exercise
The math behind losing weight is simple. If you burn more calories than you take in, you will lose weight. So, in conjunction with cutting calories, it is essential that you make an effort to get more physically active. Thirty minutes of aerobic exercise five to six times a week will help you shed the optimal amount of weight. For someone who is not very active currently, that can seem like a daunting task, but the key is to find something that you enjoy doing. Running, jogging, biking, kickboxing, dance, soccer, basketball and tennis are all aerobic exercises that will get your heart rate up and help you lose weight. If you pick an activity that you truly enjoy, the time spent exercising will be a pleasure instead of a chore and the weight lost will be a happy bonus to something that is already enriching your life.
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