How to make your body slim
There are many ladies who are trying to make their body slim but is not able to do it. I am giving some of the tips to make their body slim Get the skinny on weight loss with these research-based tips.
1. Real advice that works
Have you tried diets, workout plans, calorie calculators—even natural health products or pills to lose weight? If so, you’re not alone. A whopping 80 percent of Canadian women want to lose weight and 58 percent feel pressure to be thin or shed pounds, according to a recent Ipsos Reid survey sponsored by Dairy Farmers of Canada. And with good reason: we know excess pounds can raise our risk of heart disease, diabetes, high blood pressure and more. A scientific analysis published in a February 2008 issue of Lancet, for instance, linked excess body weight to 20 different types of cancer, including endometrial and gallbladder cancers. Fortunately, winning the battle of the bulge may be easier than you think. Just take it one meal at a time, with these research-tested tips in hand.
2. Stop eating when your belly is 80% full:
There are many girls who don't want to diet but instead of begin eating until your buttons pop, go slow and only eat until your belly is 80% full. It will help you avoid overeating. Also, your stomach will perform better with more space to produce digestive juices and break down food.Slow, mindful eating will help you sense your level of fullness. It takes about 20 minutes for the brain to register that the stomach is full. Research indicates that eating slowly also enhances satiety. Plus, it allows you to better enjoy the flavor of the food.Along with this, delve deeper into your eating habits to explore some basic diet rules like:
i. Eat only when you are hungry—not out of boredom, stress or loneliness. Remember the old saying, “a moment on the lips, forever on the hips!”
ii. Do not eat food or drink a beverage on the go, such as drinking your coffee while driving to work. You end up consuming more calories this way.
iii. Do not eat late at night. Enjoy your last meal of the day 2 to 3 hours before going to bed.
iv. After eating a snack, wait 3 hours before your next meal or snack. Likewise, wait 5 hours after eating a heavy meal.
v. If you skip a meal, load up on fruits and vegetables first so that you do not overeat when you finally sit down to eat. Research shows that after fasting for about 18 hours, the body craves more fattening foods to load up more calories per volume.If possible, go on a detox diet once a week.
3. Do Physical exercise
Lack of physical activity is the most obvious yet neglected cause of unhealthy weight gain. People fall into the illusion of losing weight and staying slim with different weight loss diets, while disregarding the most basic rule—you must exercise to burn calories.You do not need an intense workout. In fact, you can enjoy a physical activity of your choice like brisk walking, running, jogging, swimming, dancing, aerobics or cycling. Even gardening can be great exercise as it helps you burn more than 300 calories per hour.Regular, moderate exercise will also improve your mood and reduce stress. Once you figure out the activity of your choice and fit it in your daily routine, you will enjoy your exercise and do it regularly with enthusiasm.Also, try some simple yet effective ways to increase your physical activity, such as taking the stairs instead of the elevator and parking your car a mile or so away from your destination so you can walk that distance.
4. healthy breakfast
Studies have found that those who skip breakfast and eat fewer times a day tend to be heavier than people who have a healthy breakfast and eat 4 or 5 times a day.Scientists also believe that a high-protein breakfast could be the key to slimming as it keeps you feeling full, and thus improves appetite control. Plus, it has been found to reduce evening snacking on high-sugar and high-fat foods.A UK study of 6,764 men and women aged 40 to 75 determined that those who ate the most calories at breakfast gained the least amount of weight, regardless of the total number of calories consumed during the rest of the day. Looks like brekkie truly is the most important meal of the day!
5. Recognize your hunger
More often than not, people confuse thirst for hunger and end up eating a snack when the body is actually demanding water. The hypothalamus, the area of the brain that controls hunger and thirst, sends the same signal for both.To determine if you are hungry or thirsty, drink a glass of water and wait at least 15 minutes. If your desire to eat subsides, then you were probably thirsty, not hungry. Symptoms like headache and fatigue may also signal the need for more water in the body.Just because one sandwich on the menu skinnies in at under eight grams of fat, that doesn’t mean they all do. We tend to apply a health halo to all menu items in restaurants that we consider healthier.
6. Avoid junk foodies
Well this is one of the most hard things to try out for ladies, they frequently eat junk foods thats why its hard for them to loose weight. Junk food and sodas are much to blame for the growing obesity problem. However, by making healthier food choices, you can significantly cut down fats and calories in your diet.Here are some tips to help you make better food choices:
i. Substitute fries with a fruit, yogurt or salad.
ii. Opt for baked or grilled versions of fried foods.
iii. Choose plain, air-popped popcorn over high-calorie, oil-popped popcorn.
iv. Instead of products made from refined grains, choose products like whole-grain pasta, whole-grain bread, whole-grain cereals and brown rice. Check food labels for whole-grain ingredients like whole oats, whole rye, whole wheat, buckwheat, whole-grain barley, millet and quinoa.
v. Avoid high-calorie sauces and mayonnaise by opting for plain sandwiches. Or, you could replace these sauces with salsa, mustard or a low-calorie dressing.
7. Decrease your stress
Stress is one of the most common factors contributing to weight gain because it increases the rate at which your body stores fat and reduces your ability to burn fat.The release of cortisol during stress increases appetite, causing people to reach for comfort foods. Also, stress makes you crave sugar because sweet and high-fat foods stimulate the brain to release chemicals that increase pleasure.
8. Proper sleep
A growing body of research suggests that lack of sleep increases the risk of weight gain and obesity. Sleep deprivation slows your metabolism and affects your hormones, thus increasing your hunger and decreasing your satiety or sense of being full after a meal.To promote proper sleep, establish a bedtime ritual like taking a warm bath, a few minutes of reading or meditation. Also, turn out the lights, create a relaxing environment, and remove all TVs and computers from your bedroom. It is usually suggested to stick to a schedule of going to bed and getting up in the morning at the same time every day.
9.Drop the salt shaker
University of Helsinki researchers speculate that the increase in salt intake in the U.S.— a rise of approximately 55 percent from the mid-1980s to the late 1990s—may be behind the North American obesity trend. Their rationale: salt-induced thirst leads us to quaff down more sweetened beverages. Slake that dry throat with water or unsweetened drinks and go easy on the salt instead.
and the final suggestion for you guys is to :
10.Get Regular Medical Check-Ups
Keep track of your weight and if you experience sudden or unexplained weight gain, consult your doctor to rule out the possibility of an underlying condition like diabetes, hypothyroidism, polycystic ovarian syndrome, menopause, depression and Cushing’s syndrome.Certain medications like antidepressants, antipsychotics, high blood pressure medications, diabetes medications, corticosteroids and oral contraceptives can also lead to weight gain as a side effect.Do not stop your medications on your own though as it can have serious consequences. Discuss your problem with your doctor first.
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