There was a time in this world when the need to lose weight was completely unheard of. People ate well, but they worked well too. They woke up early in the morning and then engaged in a whole day’s work. This work was mostly physical labor. People worked in fields digging, sowing, and harvesting. They tilled the soil, rode horses, worked on farms and ranches. The result was they could afford to eat almost anything they wanted in whatever quantities they wanted.
But that was ages ago, and lifestyles have changed. Most of us have sedentary jobs that demand little or no exercise at all. As a result, weight gain has become a major concern for almost every city dweller.
It’s not about the hourglass figure or the perfectly sculpted and toned body. It is more about staying fit and remaining healthy to ensure a long, disease free life. Everybody knows those extra pounds spell illness. Follow the tips in this publication and watch those extra pounds melt away.
Tips # 1 Drink a glass of water before you eat each meal. Water takes up space in your stomach, so you feel fuller without eating as much.
Tips # 2 Have another glass of water while you are having your meal. Again this is another way of making yourself full. Instead of drinking it all at once, take a sip after each bite of food. It will help the food settle and you’ll feel full faster.
Tips # 3 Include foods that contain more water, like tomatoes and watermelons. They contain 90 – 95 % water, so feast on them as much as you like. They fill you up without adding pounds.
Tips # 4 Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened with sugar, but fresh fruit has natural sugars. When you eat fruit, you are taking in a lot of fiber, which the body needs, and fruit is an excellent source of vitamins.
Tips # 5 If you have a craving for fruit juice, try making your own. There are lots of juicing machines on the market.
Tips # 6 If you consume more calories than you should one day, add a bit of extra physical activity to your routine for the following day.
Tips # 7 Stay away from fried foods. The oil used for frying penetrates into the food and adds unwanted calories.
Tips # 8 Do not skip meals. The worst thing you can do while watching your weight is skipping a meal. It has just the opposite effect of what you want. You need to have at least three regular meals every day.
Tips # 9 Fresh vegetables are better than cooked or canned vegetables. Try to eat your vegetables raw. When you cook them, you are removing nearly half the vitamins.
Tips # 10 One egg a day. It’s best if you reduce your egg intake to three a week. If you’re in the habit of eating eggs every day, limit your eggs to one a day maximum.
Tips # 11 Try and adopt a vegetarian style diet. A vegetarian diet is healthy, but research has shown it often is missing vital minerals that come from eating meat. If you try a vegetarian diet, allow yourself to eat meat on the weekends.
Tips # 12 Choose white meat rather than red. White meat, which includes fish and fowl, is healthier than red meat.
Tips # 13 High Fiber multigrain bread are better than white bread. Multigrain breads allow you to increase your fiber and protein intake.
Tips # 14 Reduce your intake of pork. Pork is not something that can help you to lose weight. So the lesser pork you eat the better chances you have of losing weight. And remember that pork includes the pork products as well, things like bacon, ham and sausages.
Tips # 15 Limit your sugar intake. Use sugar substitutes to sweeten your food. They are just as sweetening, but not fattening.