10 Healthy Ways to Lose Weight

Everyone desires a trim look, that figure which makes them feel good and boosts their confidence. This desire manifests in weight loss programmes, which many women engage in to get that much sought after shape. However, losing weight appropriately is a necessary part of any worthwhile health plan. With weight loss, blood pressure normally drops, your lipid profile (serum cholesterol level) gets better, your blood sugar improves, your heartbeat improves, etc. It is remarkable how much good you can do for your body for just shedding a few kilos.

WHY DO PEOPLE GAIN WEIGHT?

People gain weight as a result of various reasons, which include: Diet, Lifestyle, Individual factors (like hormonal imbalance, sensitivity of the hunger center in the brain etc.), and hereditary factors.

FRUSTRATED TRYING TO LOSE WEIGHT?

I am aware that many have failed in their quest to lose weight and therefore have given up. Others have tried to lose weight only to gain weight shortly after. Others have injured themselves in the process of trying to lose weight. Some spend so much money on weight loss products without success. I am glad to offer you then HEALTHY WAYS to lose weight NATURALLY without side effects or endanger your health. And much more, you don’t have to buy any weight loss product. All you need is grace for discipline and commitment to the plan. Another bonus: You don’t have to starve yourself. All you need to do is to know the right kinds of food to eat, when to eat and how to eat. I guarantee you that if you follow the simple plan outlined below you will lose your excess body weight effortlessly, naturally, and in a healthy way, until you reach you ideal body weight and stabilize.

WEIGHT MANAGEMENT

Let me begin by warning that most of the weight-loss diets in town are hazardous to health. A low-carbohydrate and high protein diet, for instance, may help you lose weight initially, but will definitely lead to major health problems in future – especially if the protein is from animal sources. Such health problems might include constipation, kidney damage, increased cholesterol and triglyceride levels, liver damage, osteoporosis, tooth decay, diabetes, cancer, hypertension, stroke, etc. A low-carbohydrate diet may also lead to a condition known as ketoacidosis, which can be fatal. Ketones are the waste products of partially metabolized fat. Ketones, being acidic, can alter the blood’s nearly neutral PH level. This can trigger disease. Trying to lose weight too rapidly can lead to loss of muscle weight rather than fat weight. It can also lead to dehydration and its attended consequences, menstrual problems, low blood sugar (hypoglycemia), and even backache. The best way to lose weight is to develop a wholesome diet and lifestyle.

The unhealthy weight will then reduce naturally without further effort on your part. Dietary and lifestyle changes are enough to help you lose weight appropriately. I used to weigh about 90kg ( approximately 200 pounds). After adopting the plan I am about to share with you , I lose 20kg in about 6 months without even feeling that anything was happening to me. The best part of it is that I have been able to keep the weight off for 3 years. Let me show you how.

1.  ELIMINATE FREE SUGAR FROM YOUR DIET. Free sugar in beverages such as soft drinks, lager beer, refined sugar, etc, make you gain weight. Eliminating soft drinks alone from your diet will help you to lose about 7kg of body weight in one year.

2. AVOID REFINED CARBOHYDRATE.  As much as possible. All carbohydrates are not the same. Refined carbohydrates make you gain weight as opposed to unrefined carbohydrate.

3.   MINIMIZE YOUR INTAKE OF COOKED FOOD. To a reasonable level. You should start with a 50:50 ration of cooked food to raw foods daily and gradually increase the amount of raw food you consume daily. The secret is that raw food doesn’t make people gain weight no matter how much of it they consume. Let your menu be of this nature: Breakfast of FRESH FRUITS, Lunch of a bowl of VEGETABLE SALAD WITH YOUR MAIN COOKED FOOD OF THE DAY, AND Supper of a LARGE BOWL OF VEGETABLE SALAD WITH A VERY LITTLE COOKED FOOD If any at all. Anyone who tries this way of eating for only 30 days will testify to its effectiveness.

4.  REDUCE YOUR INTAKE OF FATS. One gram of fat produces approximately 9 calories, one gram of protein produces approximately only 4 calories, while one gram of carbohydrate generates approximately only 4 calories. So, carbohydrate is not the culprit per se in weight gain, especially complex carbohydrate. Just a tablespoon of butter gives you about 100 extra calories.

5.  REGULAR MODERATE EXERCISE.  Essentially, we gain weight when we consume more calories than what we burn. The body converts excess calories into fat and stores the fat especially under the skin. So if we can burn more calories than we are consuming, we will definitely lose weight. Exercise or physical activity is one way to burn more calories. Different physical activities help us to burn different amounts of calories. According to Dr. George D. Pamplona Roger:

Ø  We can consume about 65 calories per hour while sleeping

Ø  We consume about 250 calories per hour while walking

Ø  We can consume about 350 calories per hour while engaged in GYMNASTICS

Ø  We can consume about 450 calorie per hour while playing tennis

Ø  We consume about 500 calories per hour while CYCLING

Ø  We consume about 650 calories per hour while SWIMMING

Ø  We consume about 850 calories per hour while playing SOCCER

Ø  We consume about 1000 calories per hour while racing

Our daily need of calories is a function of our level of activity.

6.    AVOID GLUTTONY. Over-eating is not a healthy practice. The Biochemist, Ted Broer, in his book, MAXIMUM ENERGY, said for you to burn off only 100 calories of food through exercise, you will have to do any of the following.

Ø  Do a 3-mile brisk walk, or

Ø  Do a 1-mile running, or

Ø  Do 5 miles of cycling, or

Ø  Swim continuously for 700 yards, or

Ø  Play 50 minutes of highly competitive singles’ tennis, or

Ø  Play handball or racquetball non-stop for 30 minutes

7.  AVOID UNHEALTHY SNACKS (FOODS BETWEEN MEALS). Too much snacks will add unwanted calories to your daily food intake and this accumulates, making you gain unnecessary weight with its attendant health problems. Biscuits, donuts, meat-pie, coffee, caffeine-containing tea, cow milk, refined sugar, etc, are all unhealthy for you during tea break at seminars, conferences or even at work or at home. Instead adopt the healthier option of fresh fruits (apples, mango, oranges, watermelon, etc) as snacks. It is not as easy to burn off calories, as it takes to ingest them. It takes about 2000 steps (walking for roughly one mile) to burn off 100 calories.

For example, it will take you 350 steps of walking to burn off the calories in a cup of tea or coffee with semi-skimmed milk; 3,050 steps to burn the calories in Kit-Kat; 3,475 steps to burn off the calories in a can or bottle of soft drinks; 4,075 steps for the calories in a pint of lager beer; 5000 steps to burn off the calories in a meal of French fries; 5,250 steps for donut; 7775 steps for a snickers bar; 36,250 steps for 8 inches pepperoni pizza; etc., but only 1500 steps to burn off the calories in one orange. To burn off the calories in a bowl of cornflakes with skimmed mile requires about 5000 steps.

8.    WATER:  Drinking adequate amounts of distilled water (eight to twelve 240ml glasses) a day raises and maintains your metabolism in optimum working order. According to Dr. Brown Landone, distilled water helps one lose weight if one can drink about 4-6 glasses of it 30 minutes before each meal. I must add however that if you are drinking distilled water, you need to mineralize it or drink plenty of vegetable and fruit juices as well as your trace minerals.

9.     WEIGHT LOSS THROUGH COLON CLEANSING.  The average adult is said to carry about 3 to 7kg of faecal matter in their colon. Dr. Bernard Jensen reported an autopsy that revealed a stagnant colon weighing in at an incredible 18kg (40Ibs). Again Robert Gray reported that ‘There is an autopsy on record wherein the colon was removed and was found to weigh 60 pounds (27kg)!

If such a person were alive, the person’s weight would definitely come down by 27kg just by undergoing colon cleansing. How do we get our colons cleansed? There are different ways: colonic irrigation, enema, etc. But the one I recommend is by increasing your fiber intake, exercising, and drinking plenty of water. Also, eliminate the foods that can clog your colon, such as white bread and other white flour products that have all their fiber removed.

10.    DON’T EAT YOUR SUPPER TOO LATE.  Ideally your supper should be eaten between 5 and 6pm. At the very latest, 7pm; eating your supper too late makes your body store excess fat. If you would stop eating anything after 7pm everyday, you will lose weight and feel great when you wake up the next morning.

Following these 10 easy steps will sure help you to lose weight naturally, gradually and safely it will also keep the weight off permanently.