Understanding Obesity How To Reduce Weight

Understanding Obesity How To Reduce Weight



THE CAUSES of​ EXCESSIVE WEIGHT

If you eat more nutrients containing energy than you need for your daily activities,​ for the​ internal processes of​ your body,​ and for the​ burning process that maintains the​ body temperature,​ the​ excessive nutrients can be transformed to​ fat and stored in​ the​ fat depots in​ your body. the​ causes of​ this occururing,​ and thus of​ overweight,​ are one or​ more of​ these factors:

1. Consuming too much fat: Fat is​ the​ most energy-rich nutrient,​ and over-consume will cause the​ eccessive fat consumed to​ be deposited in​ the​ body.

2. Consuming too much sugar,​ starch or​ other carbohydrates: Carbohydrats are also important energy sources. Over-consume of​ carbohydrates will cause the​ eccess to​ be converted to​ fat and stored in​ the​ body.

3 Consuming too much alchohol: Also this substance contains energy,​ and eccessive consume results in​ fat stored in​ your body.

4 Consuming too much of​ preprocessed products with added,​ and often hidden fat or​ sugar,​ like sweet beverages,​ cakes,​ ice-cream,​ fast food and snacks.

5. Eating too much alltogeather: Perhaps your food is​ not fat- or​ sugar-laden,​ but you simply eat too much alltogeather. Also protein will be converted to​ fat if​ it​ is​ overconsumed.

6. Irregular eating,​ like eating much at​ one time,​ little at​ another time,​ wait long between some meals,​ cunsuming huge doses of​ sugar at​ some times,​ no sugar at​ other times: if​ you eat irregularly,​ you can get an​ uncontrollable appetite,​ a​ swinging blood sugar level,​ and an​ abnormal physiology that makes you deposit fat in​ your body.

7. a​ still sitting life with little exercise so that you burn little fat and sugar.

8. Boredom in​ your daily life: if​ you do not have much hobbies,​ or​ leasure activities,​ or​ isolate yourself from other people,​ you may suffer form boredom,​ and eccessive eating may be your way of​ getting entertainment.

9. the​ body has some capacity of​ burning some extra amount of​ sugar or​ fat. This capacity may be decreased because of​ lack of​ vitamins and minerals,​ and because of​ an​ unsound diet.

10. an​ abnormal appetite that urges you to​ eat far more than you need: This abnormal appetite may originate from psychological causes,​ an​ onsound diet or​ lack of​ exercise.


AANALYZE YOUR OBESITY PROBLEMS

Before beginning your weight reduction program,​ go through every possible obesity causing factor listed above,​ to​ find out what factors contribute to​ your over-weight problem. Go down to​ details. For example: if​ you find you consume too much sugar,​ find out the​ exact food types contributing to​ your eccessive sugar consume. Write everything down.

MAKE a​ PLAN

With the​ performed analysis in​ hand,​ make a​ plan for your weigh reduction. Decide a​ goal for your weight. Decide one or​ more measures for each component contributing to​ your problem. Write down your plan.

HOW to​ REDUCE WEIGHT

In order to​ successfully loose weight,​ you must attack every component you have found to​ be a​ causing factor of​ your obesity problem. Here are the​ concrete mesures you can use,​ and put into your plan:

1. Eat less fat

If you eat much fat,​ you must reduce the​ daily intake of​ fat,​ to​ do so:

* Choose fat poor fish,​ fat poor meat/beef,​ chicken,​ turkey,​ mushrooms and other food sources with law fat content as​ the​ main components for dishes.

* Cut away visible fat from meat or​ other food sources.

* Do not add much margarine,​ butter or​ oil to​ your food.

* When you fry something,​ try to​ use as​ little fatty smear in​ the​ pan as​ possible.

2. Eat less sugar

If you eat much sugar,​ reduce your daily inntake of​ free sugar,​ or​ bounded sugar as​ in​ flour,​ potatoes and the​ like:

* Do not add much sugar to​ your food.

* You may also need to​ consume less bread,​ potatoes,​ peas and beens,​ if​ you eat very much of​ it,​ but do not stop eating these kinds of​ food,​ since they contain valuable nutrients. However,​ use bread made of​ full corn.

3. Avoid eccessive alcohol consume

Alcohol contains energy,​ and will be transformed to​ fat,​ if​ you consume too much of​ it.

4. Avoid preprocessed food with added and often hidden fat or​ sugar

Some food contains a​ great amount of​ hidden fat or​ sugar,​ espesially fast food,​ snacks or​ preprocessed food.

* Therefore you should avoid eating much of​ products like: cakes,​ sweet drinks,​ snacks,​ choclate,​ icecream or​ fast-food.

* You should also buy all the​ food you use in​ a​ natural form,​ and make your dishes yourself. Then you achieve an​ absolute controle over the​ amount of​ fat and suger in​ your dishes

5. Eat less alltogeather,​ but do not starve yourself

Having reduced the​ amount of​ sugar and fat from your diet,​ you may fall to​ the​ temptation of​ eating more than before,​ beacuse the​ new composition of​ your food does not satisfy your hunger. You should be aware of,​ and avoid this trap.

* When trying to​ loose weight,​ you should reduce the​ total amount of​ the​ food you eat.

* However,​ you should not starve yourself. to​ starve will only make you tired and sick,​ and then make you interrupt your efforts to​ get slim.

6. Eat regularly

Regular eating habits will give you a​ stable blood sugar level,​ help you control your appetite and normalize your fat burning physiology.

* You should eat three or​ four meals each day.

* Each meal should contain the​ same moderate amount of​ sugar and fat.

* Each meal should contain some protein sources like fish,​ meat,​ eggs,​ mushrooms or​ proteine-rich seeds,​ and in​ every means be as​ nutritionally complete as​ possible.

7. Increase your daily physical activity

Physical activity increases fat burning and will help you control your appetite.

* Do some daily exercises of​ a​ kind that increases energy consumption: Jogging,​ cycling,​ swimming,​ ball play,​ skiing,​ and so on.

* Do also som exercises to​ increase your muscular volume,​ since muscles will burn fat,​ for example weight lifting.

8. Find some new hobby or​ interest

If you find yourself some new hobby or​ leasure activity,​ you will avoid boredom and the​ temptation to​ over-eat because you are bored. Try also to​ do interesting activities together with other people. the​ new activities will also give you less time to​ only sit eating.


9. Eat healthy food to​ increase your fat burning capacity

It is​ not possible to​ loose weight without sticking to​ the​ above mentioned basic fat reduction principles,​ but you will also benefit from applying some measures that will increase your ability to​ passivly burn fat:

* Eat as​ natural food as​ possible,​ avoid food that has been heavily cooked,​ heavily fried or​ chemically processed. Natural food has its content of​ protein,​ vitamines minerals and anti-oxydants intact,​ and these are necessary for the​ fat burning abilities.

* Eat some raw fruit and vegatables to​ each meal,​ since these contain vitamins,​ minerals and anti-oxydants you need.

* You may benefit from supplements of​ vitamins,​ minerals,​ herbs,​ anti-oxydants,​ as​ these will make your body more capable of​ burning fat.

* the​ little fat you use in​ your diet,​ should come from sources like olive,​ peanuts,​ canola,​ fish,​ nuts,​ sun-flower,​ etc. Then you will get a​ good balance between mono-unsaturated fat (olive,​ canola,​ peanuts),​ poly-unsaturated fat of​ the​ omaga-3-type (fish) and poly-unsaturated fat of​ the​ omega-6-type (sunflower).

* Consume whole cereals or​ bread made from whole unrefined cereals.

* There are also natural products on​ the​ market you can use to​ increase your break down and burning of​ fat.

10. Bring your appetite under controle

Many of​ the​ measures allready listed,​ will also help you to​ controle your appetite. if​ this still is​ difficult,​ this problem may be attacked by specific means:

* You can use some medicines to​ reduce appetite for some time or​ to​ reduce the​ uptake of​ fat or​ carbohydrates in​ your inestines. There are both natural medicines based on​ herbs,​ vitamins and minerals and pharmachological products to​ achieve this.

* Daily meditation can help to​ relaxe your mind and gain controle.

* Psychological counseling may be necessary.

11. the​ ratio between fat and sugar in​ your diet

The total mount of​ fat and carbohydrates combined,​ is​ a​ key factor in​ causing obesity,​ not fat alone or​ carbohydrates alone. in​ some weight loosing regimes,​ one eats very little carbohydrates,​ and fairly much fat. in​ others one eats fairly much carbohydrates,​ and very little fat. the​ proponents of​ each type of​ regime claim that their approach helps the​ body to​ burn fat better.

Probably people are different,​ and react differently when trying to​ manipulate the​ diet in​ these ways. as​ a​ first approach,​ it​ is​ probably not wise to​ try such extreme approaches. However,​ if​ you have brought your eating habits under controle,​ and still not achieved a​ satisfactory result,​ you can try to​ manipulate the​ fat/carbohydrate ratio to​ see if​ this will help. But do not stop consuming fat alltogeather. You will allways need some essential fatty acids in​ your diet.

CARRYING OUT YOUR PLAN

Having made your plan for your weight reduction,​ the​ time has come to​ carry it​ out. After each week,​ go through the​ points in​ your plan,​ and evaluate how well you did. Also check your weight. Write down for every point in​ your plan how well you did.




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