8 ways for Healthy Living, Diet Plan & Effective Weight Loss: Part8

     8.     Drink Tea 

     

     Quote from Jane Pettigrew from The Tea Companion

     “Ever since tea was discovered, it has been thought to have wide-ranging health benefits and has been used in Chinese medicine for centuries. Tea's most obvious asset is that it is a completely natural product and contains no artificial colouring, preservatives, or flavourings (except, of course, additional flower, fruit, or spice flavourings in scented teas). It is also virtually calorie-free if taken without milk or sugar, and can play a major role in maintaining bodily fluid balance.
Research suggests that the consumption of both green and black tea may reduce the risk of cancer. It is thought that components in black tea may have an anti-oxidant effect, helping to prevent the formation of cancer-inducing substances in body cells.
Various research programs conducted over the last few years indicate tea's possible benefits against heart disease. The reason for this is thought to be because the caffeine in tea acts as a gentle stimulant to the heart and circulatory system and thus helps to keep the walls of the blood vessels soft. It is also thought that the polyphenols in tea help to inhibit the absorption of cholesterol into the blood stream and help to prevent the formation of blood clots.
The caffeine in tea can increase concentration, alertness, accuracy, and enhances the senses of taste and smell. It also stimulates the digestive juices and the metabolism, including the kidneys and liver, thus helping to eliminate toxins and other unwanted substances from the body.”

8 ways for Healthy Living, Diet Plan & Effective Weight Loss: Part7

      7.     Fruit and Vegetables – The balanced vitamin supplement program

Your health and willpower can be challenged as a reduction of food intake often means a reduction of vital nutrients (micronutrients) that we get from foods. This can cause a situation known as Nutrient Deficiency Stimulated Appetite. This problem is simply solved be eating 5-9 serves of fresh fruits and vegetables daily – the only supplement system you will ever need. Also you’ll save money in food costs when you start making healthy whole food choices. The quality of the foods and diets of many people is so poor that they are both overfed (too much food) and undernourished (not enough nutrients). This combination leads to weight gain and health problems.

8 ways for Healthy Living, Diet Plan & Effective Weight Loss: Part6

      6.     Eat 5 or 6 smaller balanced meals per day

     

One of the keys to being able to access body fat as a source of energy is to maintain even blood sugar throughout the day. Even blood sugar and energy is achieved by having 5 to 6 well spaced smaller meals and making sure each meal has a correct balance of protein (essential amino acids) carbohydrate and fats (essential fatty acids).

The majority of your carbohydrates should be ones that increase blood sugar slowly. Do this by reducing all sugars and starchy carbohydrate foods, and replacing them with fruits, salads, vegetables and whole-unprocessed grains. This will also increase your nutrient and fibre intake. Research shows that a high fibre intake (36 grams plus) may reduce the calories adsorbed from foods by up to 130 calories.

8 ways for Healthy Living, Diet Plan & Effective Weight Loss: Part5

     5.     Aerobic Activity

      Aerobic activity can develop the efficiency of your fat metabolism (releasing and burning) systems. Unfit people should allow for up to 6 months of regular aerobic training to develop efficient fat burning systems. Aerobic activity can also contribute greatly to the calorie and fat deficit required for effective fat loss.

8 ways for Healthy Living, Diet Plan & Effective Weight Loss: Part4

      4.      Progressive Strength Training

Each kilogram of your muscle tissue burns around 80 calories per day compared with around 5 calories per day for each kilogram of your body fat. While you are exercising you can increase the calories that your muscles use ten fold. Body fat is burned almost exclusively by muscle/ the more muscle tissue you have the more fat you use. Progressive strength training is the most effective way to increase muscle strength, muscle tone and metabolism.

      

Remember to exercise at-least 30 minutes a day to keep your body fit and strong. Do some weights to gain some muscle around your body, but make sure only do what you can. 

8 ways for Healthy Living, Diet Plan & Effective Weight Loss: Part3

      3.     Hydration

Aim for a diet consisting of 80% of fresh vegetables, fruits and nuts. Chances are you will be getting plenty of water. If not, you may benefit from drinking 1 litre of water per 25 kilos of body weight per day. There is nothing “slimming” about drinking water. However, it is difficult to lose body fat and maintain good health for life if you let yourself become mildly dehydrated by not drinking enough water throughout the day. When denied any vital nutrient (especially water) your body goes in to protection mode. It may tell you that you should eat (stimulating hunger) when actually you are just dehydrated. Alternatively, it may slow down your metabolism (fat burning) in an effort to retain water for survival. Thirst indicates that you body is already dehydrated.

Always make sure drink lots of water a day, because not only it will keep you hydrated and fresh it will also keep you fuller for longer making you eat less. 

8 ways for Healthy Living, Diet Plan & Effective Weight Loss: Part2

      2. Plan for Fat Reduction (not weight loss)

You can only reduce body fat if you consume less calories and fat than your body uses for its metabolism, daily activity and exercise. Any effective body fat reduction will only happen when you create a deficit of at least 500 calories a day. Reducing the percentage of dietary fat alone will not produce weight loss unless total calories (energy input) are also reduced.

Make sure you eat food that gives you enough nutrients through out the day foods such as: fish, lean meat, vegetable , fruits and nuts as snack. This way you can cut back on fat and calories but make sure you don't cook your meals with lots of oil and butter or other fats. If you plan your weight loss, do everything in moderation you will see success in the future.

8 ways for Healthy Living, Diet Plan & Effective Weight Loss: Part1

1.     Don’t diet      

95% of all people who lose weight through dieting end up the same or fatter within 12 months. That means 19 out of 20 dieters get fatter after dieting! This is because dieting reduces your lean muscle tissue and leaves you with a slower metabolism. This makes it even more difficult to keep the weight off. Every time you diet it gets harder.

So make sure don't just diet because you want to loose weight and be skinny. Diet because you want to change your lifestyle and gain more muscle tissue in which helps your body to be more fit, healthy and happy. Also dieting doesn't mean starve yourself it means eating healthy foods such as vegetables, fibers, fruits and meats in moderation and daily exercise.

www.teassert.com.au