How to lose weight

How to lose weight

         From this article, you will able to find out the following Questions-

1. How to lose weight
2. how to lose weight tips
3. how to lose weight by fasting
4. how to lose weight fast
5. how to lose weight at home

          Sure, we can lose weight quickly. There are plenty of fad diets that work to shed pounds rapidly - while leaving us feeling hungry and deprived. However, what good is losing weight only to regain it? To keep pounds off permanently, it is best to lose weight slowly. In addition, many experts say you can do that without going on a "diet." Instead, the key is making simple tweaks to your lifestyle.

Add caption

          1 pound of fat is equivalent  to 3,500 calories. By shaving 500 calories a day through dietary and exercise modifications, we can lose about a pound in a week. If we only need to maintain our current weight, shaving 100 calories a day is enough to avoid the extra 1-2 pounds most adults gain each year.

          Adopt one or more of these simple, painless steps to help lose weight without going on a "diet":

How to lose weight tips

Eat Breakfast Every Day in a Specific Time. 

          One habit that is most common to many people who have already lost weight and kept it off is eating breakfast every day. "Many people think that skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids.” Studies show that people who eat breakfast have lower BMIs than breakfast skippers and perform better, whether at school or in the boardroom." Try a bowl of whole grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.

Choose Liquid Calories Wisely. 

          Sweetened drinks pile on the calories, but do not reduce hunger as the solid foods do. You have to satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of low-calorie vegetable and nutritious juice to hold you over if you get hungry between meals. Be careful about the alcohol calories, which add up quickly. If you are, tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.

Close the Kitchen at Night. 

          Establish a time when you will stop eating so you will not give in to the late-night munchies or mindless snacking while watching television. " Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if we want something sweet after dinner, but then brush our teeth so we will be less likely to eat or drink anything else," suggests Elaine Magee, MPH, RD, WebMD's "Recipe Doctor" and the author of Comfort Food Makeovers.

Eat More Produce.

           Eating lots of high-volume fruits, low-calorie and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of our plate and pile on the vegetables. Alternatively, try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetric Eating Plan. The U.S. government's 2005 Dietary Guidelines suggest that adults get 7-13 cups of produce daily. Ward says that is not really so difficult: "Stock our kitchen with plenty of fruits and vegetables and at every meal and snack, include a few servings," she says. "Our diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won't be reaching for the cookie jar."

Go for the Grain. 

          Substituting whole grains for refined grains like white bread, cakes, cookies, and pretzels, we add much-needed fiber and will fill up faster so we are more likely to eat a reasonable portion. Choose whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers.

Control Your Environments.

           Another simple strategy to help cut calories is to control our environment everything from stocking our kitchen with lots of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-we-can-eat restaurants. In addition, when it comes to parties, "eat a healthy snack before so we won't be starving, and be selective when we fill our plate at the buffet," suggests Ward. Before going back for more food, wait at least 15 minutes and have a big glass of water.

Trim Portions. 

          If we did nothing else but reduce our portions by 10%-20%, we would lose weight. Most of the portions served both in restaurants and at home are bigger than we need. Pull out the measuring cups to get a handle on our usual portion sizes, and work on paring them down. Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. We won't feel deprived because the food will look plentiful on dainty dishware.

Add More Steps. 

          Get ourself a pedometer and gradually add more steps until we reach 10,000 per day. Throughout the day, do whatever we can to be more active pace while we talk on the phone, take the dog out for an extra walk, and march in place during television commercials. Having a pedometer serves as a constant motivator and reminder.

Have Protein at Every Meal and Snack. 

          Adding a source of lean or low-fat protein to each meal and snack will help keep us feeling full longer so we are less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep our blood sugar levels steady and to avoid overindulging.

Switch to Lighter Alternatives.

           Whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products. "You can trim calories effortlessly if you use low-fat and lighter products, and if the product is mixed in with other ingredients, no one will ever notice," says Magee. More smart substitutions: Use salsa as a dip; spread sandwiches with mustard instead of mayo; eat plain roasted sweet potatoes instead of loaded white potatoes; use skim milk instead of cream in your coffee; hold the cheese on sandwiches; and use a little vinaigrette on your salad instead of piling on the creamy dressing.

         

If You follow the above mentioning steps definitely you will get the best result