MORE WEIGHT LOSS TIPS, MARS!

Losing weight not only improves your appearance and boosts your confidence level, it can and also keep various chronic diseases at bay. Weight loss is a long-term commitment and cannot be achieved without discipline and persistence. Here are a few suggestions to help you lose those extra pounds and maintain those changes as a way of life.

COUNT CALORIES

Calories are units of energy present in food, which your body burns to perform activities. Some foods have more calories than others. Based on the activities that you perform, you may not require all those extra calories. To lose weight, you must consume fewer calories than your body uses. This can be done by choosing the right foods, limiting the amount that you eat and increasing your activity level.

DRINK PLENTY OF WATER

You are advised to drink at least 8 glasses of water every day. Thirst can often be confused with hunger. Consuming more water has also been shown to increase metabolic rate and help you burn calories.

AVOID SKIPPING MEALS

You may be tempted to skip meals to reduce your calorie intake, but this is a bad idea. Skipping meals usually makes you more hungry and increases your tendency to binge later in the day to make up for it. Besides this, certain studies reveal that skipping meals may increase abdominal fat and the risk of developing diabetes.

Those following a busy schedule most often skip breakfast, but this is the most important meal of the day. Studies have found that those eating a healthy breakfast get more nutrients and vitamins, tend to weigh less, and are less likely to have cravings and eat healthier.

Your meals should be healthy and include a balanced diet of whole grains, fruits, vegetables and lean meat.

FIND THE RIGHT EXERCISE ROUTINE

To stay healthy, you are recommended to do 150 minutes of moderate exercise a week, and to lose weight, you would require more. If you have never exercised before, it is better to start slow and gradually increase the length and intensity of your workouts. You could divide it into 2-3 short sessions spread out over the day. Increase your activity until you are working out at least 3 days a week.

Your routine should include fat burning and muscle strengthening exercises such as walking, cycling, weight training and aerobics to improve cardiovascular fitness. Try to vary your routine to keep it interesting and stay motivated to keep you on the right path.

STAY ACTIVE

If following a strict exercise program is difficult or boring for you, an easy alternative is to increase your activity in other ways such as doing more chores, using the stairs more often, walking when you can, or taking up a hobby that involves movement or playing a sport. All these activities add up to improving your fitness levels and overall health.

Good luck and get that healthy, sexy, fit body, mga mars! Happy losing weight! 😉

(Photo and info from Google. Marc M. Zare, MD, FACS, Advanced Laparoscopic Surgery; Visit www.marczaremd.com. Follow on Facebook: facebook.com/MarcZareMD)

15 Weight Loss Tips Na Nasubukan at Napatunayan Na, Alamin!

Sa blog na ito ngayon, ang ibibigay naming tips ay hindi lang basta-basta.

Ito ay tried and tested na at evidence-based pa.

Kaya sa’n ka pa? Tara na at alamin na natin kung anu-ano ang mga tips na ito!

15 EVIDENCE-BASED WEIGHT LOSS TIPS THAT ACTUALLY WORK

1. Eat sufficient protein at every meal.

2. Stop drinking liquid calories.

3. Aim for 7 hours sleep or more each night.

4. Lift heavy weights.

5. If you must snack, eat high protein snacks.

6. Swap refined carbs for vegetables.

7. Stay active and walk when you can.

8. Cut out sugars and flours.

9. Stop drinking beer.

10. Only eat when you’re hungry.

11. Primarily eat whole foods.

12. Weight loss is a journey; don’t starve yourself.

13. Find the right way of eating for you.

14. Eat less isolated fats and oils.

15. Take up a sport or activity.

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Ano pa’ng hinihintay mo, kaibigan? Ngayon na ang pagkakataon upang masubukan at mapatunayan mo ang mga tips na ito and see the results for yourself! ‘Ika nga nila, “To see is to believe.” So good luck! 😉

(Photo and info from Google Images, Nutrition Advance)