Weight Loss and Physical Fitness Tips and Ideas

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Anytime we feel uncomfortable with our appearance, we want to do something about it. There are times when we want a new hairdo, change our makeup, wear a new fashion, or the most critical … controlling our weight. The first three are easy and can be accomplished quickly. However, changing our weight or becoming more physically fit will require attention and active remedies over a period of time.
At the beginning we are excited and dive into a program expecting quick results.  But our fantasy world has unrealistic expectations. Depending on how many pounds need to be removed and our expectations for physical fitness expectations, we soon lose hope for meeting our goals. Break goals into smaller pieces and realize how much effort and time is needed to meet each goal. Be patient.Weight Loss Questionnaire

1. How much weight loss is desired?
2. How much time is being allowed?
3. Is there a deadline date?
4. What foods will be permitted?
5. What foods will be eliminated?
6. How will foods be prepared or cooked?
7. Is there a need for medical or nutritionist’s assistance?
8. Non-food rewards program
   

Exercises for Slimming and Physical Fitness

Select an exercise program which is enjoyable. Walking is an excellent overall exercise and is very affordable. Or perhaps you would enjoy being a member of a gym, playing in your favorite sport, or taking dance classes.
Rewards for your accomplishments should not be food related. Losing 10 pounds may mean rewarding your accomplishment with a DVD. Losing 20 pounds earns a reward of a bracelet or other adornment. Losing 25 pounds may include a visit to a beauty spa or a new set of clothing.
Exercising is a two-fold process:

1. Burn calories eliminating the buildup of excess fat
2. Tone and tighten skin and muscles

When people lose a great deal of weight too fast the skin will hang in folds. The fast loss has outpaced the exercise. To avoid loose folds of skin it is important to lose weight slowly in order that the exercising process tightens the skin and tones muscle matter.

How to Increase Metabolism Rate or Burn Fat
The term metabolism refers to the breakdown of food and its transformation into energy.

Six Tips to Increase the Metabolism Rate

1. Eat breakfast. Not only are you breaking a fasting period from your last meal but this is the time to fuel your energy motor by eating a high protein meal. Avoid sugars at this meal.
2. Snack between meals. Have a citrus fruit, an apple, or raw vegetables. These natural snacks will satisfy any hungry pangs, but more importantly they will increase your metabolism rate.
3. Move your body. People say they do not have enough time. Change your habits to include exercise. Walk rather than ride, take the stairway rather than the elevator, use manual tools rather than electric tools, take a bike ride instead of driving a car.
4. Maintain caloric intake 1200 calories per day for women and 1800 calories per day for men. Eating fewer calories will not produce the energy level for losing weight. The BMR or basal metabolic rate needs energy for normal body processes.
5. Avoid artificial sugars, high fructose corn syrup, saturated and hydrogenated fats.
6. Maintain a healthy intestinal gut. A healthy digestive tract is a healthy mechanism for losing weight and gaining energy.

Healthy Food Sources

• Fresh fruits and vegetables
• Lean meats, fish, and poultry
• Nuts, seeds, and legumes
• Low-fat or non-dairy products
• Whole grains

These foods are rich in potassium, magnesium, calcium, and fiber as well as many of the vitamins, minerals, and micro-nutrients which are needed by the body.

3 Nutritional Tips:

1. Read labels on prepared foods and avoid hydrogenated fats, high fructose corn syrup, high salt, high sugar, all artificial sugars, and basically if you do not know the ingredient or cannot pronounce the word, then do not eat it.
2. Prepare meals to eliminate wrong food choices, allergens, high salt seasonings, saturated fats, additives and preservatives.
3. Meet with your physician and a professional nutritionist if there are health conditions which need special considerations.

 
Read more about weight loss at https://hubpages.com/health/Lose-Weight-The-Smart-Way.

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