Well New Year's Day has come and gone and along with it came millions of New Year's resolutions. One of the most popular that is made year in and year out is the resolution to lose weight. This is not surprising when many health experts are claiming obesity epidemics in many countries around the world.
There are some conditions that cause people to be overweight and can only be diagnosed by a physician. People who are diabetic are often overweight, just as people who are overweight often become diabetic. There is a direct correlation between the two. Genetics play a role in whether a person becomes overweight. Thyroid, pituitary or metabolic problems can also cause a person to become overweight. A number of problems can cause problems with weight, so it is always best to see a doctor before considering any particular weight loss program.
Excluding any physical disorders, weight loss can often be achieved by changing eating and behavior patterns alone. It has been suggested that by reducing one's diet by approximately 75% and exercising is one way to lose weight. Seventy-five percent seems like a lot for any person to achieve. The key is to not only reduce the amount of food eaten, but to change what is eaten. Many of us are hooked on junk food. Who wouldn't rather eat a donut than carrot? But donuts aren't going to help anyone achieve weight loss. There are some basics to weight loss that may seem obvious, but many people don't consider when they try to lose weight.
Fruits are wonderful diet foods. Not only do they satisfy the craving for sweets, but they're also nutritious and a great source of fiber which helps clear out some of the weight we're all carrying around. Just nutritionally speaking, one is better off filling up on fruit than on empty calorie sweets like candy bars or fatty snacks like potato chips.
Water. Most doctors will tell you that many people who drink a lot of carbonated beverages and not enough water walk around dehydrated most of the time. Being dehydrated causes your body to retain water. Drinking water causes our body to release water. Water weight can account for a significant amount of weight on the scale. So drinking the recommended 8-10 glasses of water a day will not only help fill you up, it can also help you lose weight.
Cut out the salt. Salt is another culprit that causes water retention. Salt is added to many of our foods without us even realizing it, especially pre-packaged foods. Staying away from pre-packaged foods and not adding additional salt to meals can also help shed water weight.
Eating more protein containing foods such as lean meats, soy, eggs and nuts can also help sustain energy because it causes a longer energy burn in the body. It's like adding a nice dry log to a fire rather than a bunch of small twigs that go up quickly, but are gone in a flash; sugars are the twigs for your body. Proteins can also help you to feel fuller faster. Chew your food thoroughly. Your stomach has to send signals to your brain to let your brain know you're full. Many of us have already overeaten by the time our brain receives this signal. Not chewing your food and eating quickly can cause you to gain weight.
While these techniques may not quite get you to that goal of reducing your food intake by 75%, it may help you on your way to losing some of that weight you wanted to for the New Year.