The Secret to Weight Loss

Posted: February 17, 2012 in blood sugar, breakfast, cardio, exercise, fitness, food, Health, meals, metabolism, nutrition, portion control, run, sports, wellness, workout

The secret to losing weight:

-Cut the junk foods
-Intake fewer calories
-Reduce Sugar Intake
-Reduce Sodium Consumption
-Cut back on on complex carbohydrates
-Drink plenty of water (eight 8 ounces a day)
-Engage in physical activity at least 30 minutes a day
-Remove the stress from your life

Although this may seem like alot but it is actually very simple. Foods that are low in calories, sugars, and sodium are idea for daily food intake. Foods such as fruits, green vegetables, lean proteins, whole grains ,nuts and seeds tends to put your metabolism into full blast. When we remove extra sugar from our food intake our blood sugar levels stay normal and allows the liver to conduct its primary job (burning fat). When loosing weight it is also important to watch out for the sodium intake. A surplus in sodium stores in our body as water weight. The average amount of sodium that we should intake daily is no more the 1500mg. Foods that are high in sodium are sodas, fried foods, added salt, and frozen dinners. Be sure to check the nutrition labels for sodium amounts when grocery shopping, you may be surprised how fast the sodium amount rises quick throughout the day.

A major way of removing the access fat cells is cutting back on the complex carbohydrates. White breads, white rice, pasta, and flavored cereals.(Remember if its white, its not right). Instead it is ok to result to whole wheat products instead; wheat bread, whole wheat pasta, brown rice,and whole grain cereals. When we intake complex carbohydrates it is then digested into our bodies as sugar and then the excess is stored into fat cells.

Engaging in physical activity at least 30 minutes a day allows the body to burns the fat cells away. Exercising also promotes perspiration which helps to unclog our skin pours for healthier skin, opens our blood vessels for increase blood flow, and helps to unclog blocked arteries which can lead to health issues.

Regular exercise has been proven to help:

Reduce stress
Ward off anxiety and feelings of depression
Boost self-esteem
Improve sleep

Throwing out the junk foods:

A friend of mine was so concerned that she was not eating as healthy as she could be; so she invited me into her kitchen to examine some of the foods she had stored in her pantry and refrigerator. During my analysis I threw out the whole milk, white bread, butter, sodas, the container of sugar, cookies, candy, potato chips and frozen dinners. She was somewhat upset that these foods were being thrown away due to the money she had spent on them but it was time for her to realize those foods were affecting her health tremendously. We then took a trip to the local grocery and replaced the foods with more healthier selections such as fat free milk, wheat thin crackers, water, diet soda, wheat bread and so on. This was a major change for her but she knew that it would be better for her health which was most important. A week later she called me and told me that she was down 4 pounds!! All she did was change the way she was ate, and going from a unhealthy eating situation to a more nutritional way of eating.

My advice to you:

Just as my friend dropped 4 pounds in only one week by changing her food selection you too can do the same. Get motivated today to throw out the junk the same way I did for my friend. If you feel that wasting money isn’t necessary, offer the foods to a family member or a friend. It is time to take control of your weight and most importantly your HEALTH.

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Comments
  1. Danny says:

    Great post and one add, similar in a way to “intake fewer calories” is only eating a true serving, not the massive quantities we’ve been brainwashed to believe is a serving at many restaurants and fast food joints. Thanks for posting!

  2. *Don’t Drink Calories
    *Sleep
    *Get on a Routine/Schedule (somewhat at least)
    *Take Vitamin D and Omega-3 Fatty Acid Supplements (or just eat a lot of fish)
    *Make Sure to have Regular Bowel Movements
    *Physical Activity for 60 minutes (30 minutes is just too little for weight loss!)

    –Those are my extra tips for you! :)

  3. TheFathlete says:

    great reminders! i had a friend who said she didn’t count “liquid” calories. she kept complaining that she couldn’t lose any weight. she was consuming 2-3 days worth of calories in one day, all of which were through a straw. my advice was “i can put a bag of reeses, a cola & a bag of chips in a blender…..there are days when i could probably even drink that happily….today is not one of those days.” stop eating crap-whether liquified or not. crazy how we get notions in our head & can rationalize almost anything.

  4. It is always easy at first to lose weight just from the minor changes but it gets more difficult in the long run. All those tips are good and it is pretty much what I have been doing since 2 1/2 months. I have lost 25 pounds and I am not done yet. I will probably never be done and plan on keeping healthy habits for life! Great post :-)

  5. Nutrition is definitely the No.1 key to weight loss, as well as to sustaining a healthy life. Not only do your tips contribute to easier weight loss methods, but also do they correlate to long-term health benefits.
    One important factor to successful weight loss is, Calories In vs. Calories Out. Educate yourself on nutrition and being aware of how much you’re consuming are winning strategies for me.

  6. A Goldstein says:

    Excellent advice. Great post.

  7. [...] The Secret to Weight Loss (ljayhealth.wordpress.com) [...]

  8. Reblogged this on Reclaiming My Sexy and commented:
    Ditch the refined carbs and lose weight.

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