Tuesday, January 29, 2013

Activities Dietary Guidelines For Successful Weight Loss Program

In carrying a weight loss diet program, we are not only required to reduce the size of the meal and run sport. But there are several factors that help support the success of a diet program, and one of them is that you should start to notice that the frequency of diet-related work. Healthy activity done regularly and routinely can help you lose weight easily. Also equally important is the strong commitment of the self as one of the keys to the success of a diet program.
Associated with the activities of daily healthy, here is the frequency of the activity that you need to consider diet in order to program your diet to achieve weight loss success that you dream.

1. Weights 1 a day 
Some studies suggest that daily weighing may be the key to weight loss efforts. The reason is, the more often a person monitoring the results of her diet, the sooner one realizes the behaviors or habits that make weight gain.Researchers at the University of Minnesota to monitor the dietary habits of 1,800 adults and found that people who weigh diligently every day to lose weight faster by an average of 6 kg for 2 years, while the bunch weighing only lost 3 weekly frequencies kg for 2 years.

2. Limit TV watching to 2 hours a day 

People who love to spend time in front of the TV, have less activity to burn calories. Too long sitting in front of the TV while snacking will make fat accumulate in the belly, so you need to limit TV time to 2 hours per day.Researchers showed that adults who watch TV more than 2 hours per day can take 7 percent more calories and consume more sugary snacks than those who watched TV less than an hour a day.

3. Contacting friends 3 times a week 

Closest friends can provide support to you who are trying to lose weight. Friends who have successful weight loss can also inspire and share tips with your diet.

4. Eating foods that contain as much as 4 grams of fiber every meal 

High-fiber diet can lower your caloric intake without making you feel hungry. In a study conducted at Tufts University, women who eat more fiber are less likely to take a high calorie diet and weight gain.Someone also needs more time to chew fibrous foods, speed up the passage of food through the digestive tract, and increase the hormones that affect satiety.

5. Walking up to 5,000 more steps per day 

One can walk about 5,000 steps per day when he came home and went to work, running errands, and doing chores. Besides being able to maintain ideal weight remains, it is also useful to protect a person from bad cholesterol, lower blood pressure, and glucose control.According to the report of a study at the University of Tennessee, those who walked less than 5,000 steps per day, on average, heavier than people who walk up to 9,000 steps per day.

6. Monitor diet and exercise 6 days a week 

By monitoring what foods you eat and exercise 6 times a week can reduce 500 calories daily and you will lose weight as much as a pound per week. One study even showed that obese adults who recorded their food and exercise for 6 months, could lose more than 20 kg.

7. Sleep 7 hours a night 

A study conducted by scientists at the University of Chicago found that people who sleep less have the appetite controlling hormone levels are lower. This study suggests that short sleep duration may be a risk factor for obesity.Ideally, adults may take as much as 7 hours of sleep a night in order to control appetite and prevent weight gain.

8. Drink 8 glasses of water a day 

Water not only can relieve thirst but can speed up metabolism. Researchers in Germany found that drinking 2 cups of cold water can increase a person's metabolic rate by 30 percent and the effect lasts for 90 minutes.A fast metabolism can process food calories faster anyway, so there is no buildup of calories that lead to weight gain.

9. Working 8 hours a day

 A study from the University of Helsinki involving 7000 adults found that people who frequently work overtime more than 8 hours per day tend to be overweight. The reason may be due to lack of time to diet and exercise, in addition to job stress has a direct effect on weight gain through changes in hormones like cortisol.

10. Trimming 10 points of the glycemic index 

Foods with high glycemic levels, including sugar and refined carbohydrates can cause blood sugar spikes. The body stores excess sugar as fat and cause the insulin to work harder to get rid of blood sugar.As a result a person feel hungry faster and can disrupt the cycle of unhealthy eating. Research shows that lowering the glycemic index by 10 points to lose weight up to 5 kg, so you need to eat less sugary foods.


Post a Comment