Diet and Weight Loss Basics

If you are concerned about your weight or you have been warned by your doctor that you have high cholesterol or that you are ‘pre-diabetic’, then it’s important that you take steps to lose weight.

Usually, when you go to the doctor, they will weigh you, and then they will use the Body Mass Index table to decide if you are a healthy weight. The BMI table is a useful guide – there are outliers – people who are very tall, very short, or professional athletes – who do not fit well into BMI, but for most people BMI is a useful measure, and if you are in the overweight or obese range then engaging in a diet and exercise program is a good idea.

Weight loss comes down to calories – even people who have thyroid problems or who are taking medication that is known to cause weight gain can control their weight if they consume fewer calories than they need each day until they get into a healthy weight range. It is, admittedly, harder for someone with a slower metabolism or who is taking medication that makes you feel hungry, but harder doesn’t mean impossible.

Most people find that if they eat a diet that is rich in fiber, healthy fats and protein, they feel satisfied for longer throughout the day and they no longer need to snack. It is easier to take in the correct amount of calories each day if you limit your intake of simple carbohydrates, and avoid drinking sugary beverages.

Carbohydrates are a good source of energy, but protein is essential for muscle growth and repair, and fats are essential for hormone production. There are also a number of fat-soluble vitamins, and if you limit your fat intake too much then you will become deficient in those nutrients.

It is possible to lose weight and remain healthy whether you are eating a vegetarian, vegan or carnivorous diet. Whatever diet you are following, eating lots of green, leafy vegetables is a good starting point. From there, add oils (olive oil and coconut oil are a good start) and also avocados for healthy fats, or oily fish and dairy products if they fit with your diet. For protein, choose pulses, fish, or meats (white meats are good, but there’s nothing wrong with red meat in moderation).

Fruit can be OK in a weight loss diet, but try to avoid smoothies because these are far more calorie dense than you might think. Eating the fruit means that it takes longer to digest, and the fiber slows the release of the sugars into your bloodstream so your energy levels stay good for longer. You can find a natrual remedy that supplements diet and balanced diet well here at the Nutri Prime Cleanse site

Aim for a calorie deficit of around 500 calories per day (or 300 if you are struggling to stick to 500) and be consistent. Depending on how much weight you have to lose it could take several months to see results, but it will be worth it in the long term.

The Different Aspects of Exercise

If you’ve reached a point where you want to start exercising, there are many options available to you. From building muscle to simply getting into shape, the choices are as diverse as they come. In order to help you make a decision about which workout plan is going to suit your needs, here are the different aspects of exercise.

Aerobic Type Exercises

Aerobics is considered the softer side of exercise, because it promotes a healthy body. Even though the workouts will have you working up a sweat, they aren’t as intense. The different types of aerobic exercises include:

– Running
– Walking Briskly
– Cycling
– Swimming
– Athletics
– Team Sports

Aerobics exercises are great for weight loss and just getting your heart on a healthy level. It’s recommended that you spread about two and a half hours of exercise into your week. If the exercises are intense enough you can break them into ten minute sessions.

Strength Training

Strength training is also known as resistance training, because you are constantly working against some kind of weight. This could be a barbell or even your own body. Workouts in this category include:

– CrossFit
– Powerlifting
– MMA

As you can imagine, these workouts are much more intense than aerobics, but they are also perfect if you want more than just a toned body. They are specifically aimed at building muscle while they effectively burn calories.

In terms of workout sessions per week, the comfortable average is two to three times. But take note that you can really hurt yourself if you don’t start at the right level. Instead of going directly to the heaviest weight you can find, start at a comfortable pace and work your way towards more challenging sessions.

Flexibility Exercises

Then of course you get flexibility exercises, where intensity isn’t the main priority. Instead, these workouts will help your body become more mobile so-to-speak. This is especially beneficial for staying fit while getting older. Flexibility exercises include:

– Yoga
– Pilates
– Tai Chi

Even though the aim is to become more flexible, the workouts will increase your fitness and strength level. Two or three sessions a week should be enough to make you feel a big difference.

What To Consider

You need to decide what you want to focus on. Do you want to build stamina or muscles? Do you want to be flexible or just keep your heart healthy? Once you know what you want you can go into more detailed information about the above mentioned exercises.

If you are more experienced with exercise aspects of health you can look into more of a supplementation side of things. Nutri Prime Cleanse provides a fantastic colon cleanse.

The Top Motivations Tips to Help You Achieve Your Goal

The key to achieving any goal, especially one that is seemingly hard, is to motivate yourself to do what needs to be done in order to achieve that goal. Unfortunately for a lot of people, motivation is not something that easily comes to them. Thankfully, though, there is something you can do to motivate yourself to achieve you goal.
Track your progress. In achieving goals, you don’t jump from A to B. Rather, you take small baby steps until you put the capstone on top. If you are finding yourself slipping, take out a diary and record your progress. Be as detailed as possible. And when you are done, read it. This way, you can better appreciate yourself and pat yourself on the back for progress made.

Visualize the end goal. Most people give up on their goal mid-way because they can only feel the difficulty of the present moment, forgetting the joy that they would feel if they had only held on until they reached their goal. This is the reason why the most successful people, before they start their day make visualization part of their everyday ritual.

You don’t need to be a visual person in order to visualize. Use your other senses if you are having difficulty imagining yourself having achieved your end goal. The important thing to do is to make your goal as real to as you as possible by making you emotional about it through the use of your senses. There are people out there who use their imaginary auditory sense, hearing loved ones and colleagues congratulating them on a job well done.

Find a support group. Although there are those who say that you should never share your goals with anyone if you want to achieve, the fact is that not sharing your goals make them seem unachievable. If your dreams are too wild, you should find a support group composed of people who have similar dreams as you.

Another potential benefit may be investing in your health lifestyle. It will increase motivation because you have already invested some of your personal resources in order to pursue it. Be careful as this is not always the case in every individual. For information go to Nutra Prime Cleanse online

 

Remind yourself of your goal. As you go about your day, make sure to repeat a goal to yourself often. The creator of the wildly successful Dilbert cartoon series used to write his goals fifteen times every day until they were achieved. You can do the same. Get a notebook and write your goals fifteen times throughout the day until you achieve your goals, which may come sooner than you think.