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For an optimal weight loss, always stick to a combination of diet and exercise, coz they go hand in hand, stress on any one aspect will lead you no where, leaving you with a feeling of discouragement. It is a gradual process, so be patient. Don’t pick a routine that you don’t like or you won’t follow, because you certainly won’t stick with it for long. All you need to do is watch what you eat, and expend more energy than you consume.
EATING GUIDELINES FOR WEIGHT LOSS Never skip a meal, especially breakfast, and eat healthy snacks between meals. Eating frequently provides consistent energy, prevents hunger pangs and the binges. Eat slowly, that gives our body time to tell us that it is full before we've eaten more than we need. Eat healthy, mostly unprocessed foods, including fruit, vegetables, whole grains, legumes, and limited amounts of lean animal protein. This also includes fiber in your diet which makes you feel full soon and also moves fat through our digestive system faster so that less of it is absorbed. Be careful about sugar in tea, coffee and other drinks. It can add up quickly, and these drinks aren't filling. Watch for "hidden" sugar in processed foods like bread, ketchup, salad dressing, canned fruit, applesauce, peanut butter, and soups. And be careful with "fat-free" products. Sugar is often used to replace the flavor that is lost when the fat is removed. Fat-free does not mean calorie-free.
Eating salads is a healthy option, but don’t replace your meals only with salads, and be careful with salad dressings, mayonnaise, and other condiments that are high in fat content. They greatly increase the calorie count and can negate the healthy aspects of a meal. Replace mayonnaise-based condiments with fat-free alternatives like fat-free yogurt, mustard, ketchup and barbecue sauce.
Remember, a gram of fat contains more than twice as many calories as a gram of protein or carbohydrate. But don't try to eliminate fat altogether, as dietary fat is necessary to maintain a healthy body.
Exercise Regularly
People who exercise regularly not only lose weight faster; they are more successful at keeping it off. Exercise makes it possible to create a calorie deficit and lose weight without starving your body and slowing your metabolism. If walking is all you can do, then walk because it's great for you. Always start with a warm up, and end with cool down exercises, and do it continuously for at least 40-50 minutes, coz our actual fat burning starts only after 21st minute of exercise. Increase the intensity and duration gradually to avoid sore muscles. Take It Easy, don’t think that you are on diet or you are being punished, time will come when a healthy snack will taste as good as the junk food you felt bad about eating, and you will look forward to your regular exercise. Learning to eat well and exercise is the Sole solution to long term weight loss.
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