Tuesday, 17 December 2019

[www.keralites.net] 6 ways to accelerate your weight loss.

 





    
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Most experts say that if you want to lose weight then you need to eat less and exercise more and for the most part this is true.

However in today's modern world, a lot of people just don't have the time regularly go the gym and will eat when they can.

Everyone wants to lose weight and keep their body in good condition so what can we do to help us lose weight faster without taking huge chunks out of our day?

Once you have started cutting out high sugar foods, junk food and all the things you actually know are not good for you and you have got your body used to a different way of eating, you can try utilising these 6 easy tips to help with your diet and exercising, which will greatly improve your ability to lose weight and make you feel better.



1 – CHEW YOUR FOOD FOR LONGER.

It is believed that chewing your food for longer will actually help people lose weight. Why? Because there is a delay between eating a meal and your brain realizing that you have actually had enough food. This delay can cause people to actually eat a little more than they need to. Experts believe that chewing more will actually convince your brain you have had more food than you really have. You can also try chewing a stick of gum after your meal which can simulate this action and will also help in food digestion.


2 – DRINK MORE FLUIDS AT MEAL TIMES.

We all need to drink fluids to live but how much we all really need is another matter. Most of us live in a state of very mild, chronic dehydration which will make your body feel lethargic and promote weight gain. To enhance your quality of life and assist with weight loss, drink plenty of water each day and have a glass of water either before or during your meal times as this will allow you to get your daily amount of water and also fill your stomach as your eat, reducing the need to large food portions.


3 – COLD TEMPERATURES MAKE FAT WORK FOR YOU.

This may surprise you but not all body fat is bad for you. Most of your body fat will be white fat, which stores energy for your body to use and this is how most of think of our body fat, however we also have brown fat which our bodies will naturally burn to keep us warm. You can accelerate and increase your fat loss simply by exposing your body to colder temperatures which should promote brown fat growth and usage.


4 – GO FOR A WALK AFTER A MEAL.

Going for a walk after a meal is a great way to help your body to promote fat burning and over time will help you lose weight. Going for a walk requires hardly any effort and can also assist and promote regular bowel movements. If you have a dog, take the dog for a walk after your meal. If not, find another excuse to go for a walk and if you can, go with someone else. Talking with someone and engaging with others will actually keep you out longer and help you exercise even more.


5 – TAKE A PHOTO OF EVERY MEAL YOU EAT.

This is something which is quite new and with the influx of camera phones has made this task a lot easier to do and easier to make it part of your routine. Have you ever taken a picture of a nice meal you prepared or a lovely meal you had when you went for a meal in a nice restaurant? I think most of us have and so, this tip can become second nature. Taking pictures of your meals will allow you to see just how much you are eating and if you are dieting, just how many corners you are cutting or how right you are getting it. Most of us know what we eat and what we should be either eating or cutting out. Taking pictures will just make us think about things before we prepare and after we have eaten.


6 – ADD HONEY, LEMON AND NATURAL PRODUCTS TO YOUR FOOD.

It is well known that healthier foods will naturally be absorbed slower by your body and that junk food is absorbed a lot more quickly, making your body want to eat again far too soon. We need to remove that craving and eliminate the need to eat more or the dreaded "snacking".

There are ways in which you can assist your body to digest food more slowly. Adding ingredients such as lemon juice, natural honey and cinnamon will help you slow down the rate which your food travels from your stomach to your intestines and therefore keep you fuller for longer. You can use honey as a sugar replacement in most meals and use lemon, cinnamon and other natural ingredients to enhance taste in meals and in turn, help your body. These tactics can also assist in having better insulin and blood sugar levels because honey digests more slowly than sugar.

All of these tips can be used as part of or along side your diet to help you maintain or lose weight but most importantly you need to remember that we are all different and diets work differently with some people. If you find something isn't working for you then try something new and eventually you will find what actually works and is right for you

 Are you drinking enough water?   
 

Are YOU drinking enough water?

 



It's shaping up to be another summer of record-breaking high temperatures and the news media is beginning to sound like a broken record, too – over and over again we're reminded to keep ourselves well hydrated by drinking plenty of water. But it's an important message – not just during a heat wave, but also throughout the year because water serves so many critical functions in the body. 

I'm sure you will agree that there's nothing more refreshing than a nice ice-cold glass of water. Despite this, most of us don't drink enough water on a daily basis. By depriving ourselves of the world's most natural resource, we are continuously damaging our bodies. If you experience any of the following, you can improve your situation with a refreshing glass of water. 

1. Your Mouth is Dry 

 This seems pretty obvious, but the ramifications might not be so. Of course, any time you feel that sticky, nasty feeling in your mouth, you'd obviously reach for some sort of liquid. But sugary drinks are only a temporary solution to a larger problem. Drinking water lubricates the mucus membranes in your mouth and throat, which will continue to keep your mouth moist with saliva long after that first sip. 

2. Your Skin is Dry 

Your skin is your body's largest organ, so of course it needs to stay hydrated. In fact, dry skin is one of the earliest signs of full-on dehydration, which can lead to much larger problems. A lack of water means a lack of sweat, which leads to a body's inability to wash away excess dirt and oil accumulated throughout the day. If you want to stave off breakouts, your first recourse should be to drink more water. 

 3. You're Overly Thirsty 

We went over dry mouth already, but thirst goes beyond a desert-like tongue. Anyone who's ever had a hangover can tell you that, upon waking up, your body just can't get enough water. Alcohol dehydrates the entire body, and drinking water sends "YES PLEASE!" signals to the brain until your fluid levels get back to baseline. Listen to what your body is telling you; it knows what it's talking about! 

4. Your Eyes Are Dry 

By now it should be clear that drinking water affects more than just your mouth and throat. A lack of water intake leads to dry, bloodshot eyes (again, think of that last pounding hangover). Without water in the body, your tear ducts dry up. If you're thinking "So what if I can't cry?" realize that this could cause much more harm to your eyes, especially if you wear contacts on a daily basis. 

 5. You Experience Joint Pain 

Our cartilage and spinal discs are made up of about 80% water. This is an absolute necessity to keep our bones from grinding against each other with every step we take. By keeping your body hydrated, you ensure that your joints can absorb the shock of sudden movements, such as running, jumping, or falling awkwardly. 

6. Your Muscle Mass Decreases 

Your muscles, also, are comprised mostly of water. Obviously, less water in the body means less muscle mass. Drinking water before, during, and after a workout not only keeps you hydrated and comfortable, it also brings water to the right places in your body, and decreases the chance of developing inflammation and soreness related to exercise and weightlifting. 

7. You Stay Sick Longer 

Drinking water allows your body to continuously flush out toxins. Your organs work to filter our certain waste products like a machine, but if you don't fuel the machine with water, it cannot work properly. What ends up happening in a dehydrated body is organs start to pull water from stored areas like your blood, which leads to a whole new set of problems. 

 8. You Feel Fatigued and Lethargic 

As we just mentioned, when a body is dehydrated it "borrows" water from your blood. A lack of properly hydrated blood leads to a lack of oxygen being brought throughout the body. Of course, a lack of oxygen leads to sleepiness and outright fatigue. A lack of stamina means you'll start to experience that 2PM crash earlier and earlier in your day (and remember, coffee won't help in the long run). 

9. You Experience Hunger Pangs 

When you're dehydrated, your body might start to think it needs some food. This happens throughout the day, and overnight when you wake up craving that midnight snack. However, eating food creates more work for your body, whereas drinking water purifies and your organs and supplies it with the fuel it needs to go through the other processes a body goes through. 

10. You Experience Digestive Problems 

We spoke before about the mucus in our mouth and throat, and how keeping hydrated allows the membrane to function correctly. This also applies to the entire digestive system. Without proper hydration, the amount and strength of mucus in the stomach lessens, allowing stomach acid to do some major damage to your insides. This leads to what we commonly refer to as heartburn and indigestion. 

 11. You Experience Constipation 

Staying hydrated helps lubricate the digestive system. During the process of dehydration, the colon uses up the water that would have been used by the intestines in the next step of the digestive process. Without going into too much detail, I'll let you figure out what a lack of lubricant in the intestines leads to. 

12. You Experience Reduced Urination 

Believe it or not, if you're not taking a trip to the restroom 4-7 times a day, you're probably not drinking enough water. And when you do go #1, it should be a light yellow or clear color. If it's a darker yellow, your body is telling you it's lacking proper hydration. In extreme cases, dehydration can lead to urinary tract infections, in which case you should consult a doctor right away. 

13. You Experience Premature Aging 

The amount of water our bodies retain naturally decreases as we age. Obviously, what this means is that, as we get older, we should consciously increase our water intake. While premature aging is more evident on the outside, the damage it does to our insides will ultimately be felt over time. To decrease the risk of running your body raw, it's important to continue to drink water throughout your lifetime. 

14. You're reading this and have got this far 

If you clicked on this article, chances are you thought to yourself "I don't think I drink enough water." The European Food Safety Authority and many others recommend that women should drink about 1.6 litres of fluid and men should drink about 2.0 litres of fluid per day. That's about eight glasses of 200ml each for a woman, and 10 glasses of 200ml each for a man. However, the amount a person needs to drink to avoid getting dehydrated will vary depending on a range of factors, including their size, the temperature and how active they are. So, for example, if you're exercising hard in hot weather you'll need to drink more. 

 All drinks count, including hot drinks such as tea and coffee, but water, milk and fruit juices are the healthiest. It is best to avoid alcoholic drinks. 

Also, try to avoid sugary, soft and fizzy drinks that can be high in added sugars. These can be high in calories and bad for teeth.



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