What's the easiest way to lose bodyweight? 02/10/2011
This is an easy question with a simple answer: eat less food and drink more water. Ice-cold water is highly recommended since the body needs to warm the cold water (thus enhancing the body's metabolic rate) prior to digestion throughout the day. The key part here is to drink more water. If you drink more water, you will eat less food. It's that simple. How can this be? The more you drink (especially between meals and snacks), the more satiated you'll feel and therefore the less food you'll consume. The less food you eat, the less your caloric intake. As your caloric intake decreases, and all other things being considered (i.e., unchanged activity level), you will lose bodyweight. So how much water should you drink? You should drink at least half of your bodyweight in ounces of water per day. Thus, a person weighing 160 lbs should drink at least 80 oz or 10 cups of water daily. But the more water you drink the better! By the way, drinking your calories (e.g., soda, fruit juices, energy drinks, etc.) in place or in addition to food is a sure-fire way to gain weight rather than lose it. Liquid calories can surely add up throughout the day so lose the soda! You should also consider eating fibrous foods from grains (e.g., brown rice, whole-grain bread, whole-grain cereal), vegetables (e.g., broccoli, carrots, beans, sweet potatoes), and fruit (e.g., apples, berries, prunes). Eating foods high in fiber stabilizes blood sugar levels, reduces insulin resistance, reduces appetite, blocks fat absorption, and most importantly (in the context of this reading) reduces bodyweight. Another easy way to lose bodyweight is to take hourly breaks when sitting and stand up, step away from the computer or desk, and walk about for a few minutes each hour. This act alone may trim your waistline and more importantly lessen your risk of metabolic diseases plaguing American society today (e.g., heart disease, obesity). According to a recent study in the European Heart Journal (Jan 2011), reducing sedentary behavior by taking small breaks and standing and/or walking can reduce stomach fat. The bottom line is any little bit of movement throughout your day adds up! Another very important consideration is getting adequate sleep every night! What constitutes adequate sleep? Strive to get at least 7 hours of restful pillow time each and every night. Human growth hormone (HGH) levels fluctuate throughout the night when you're asleep but the level increases particularly upon waking up. Increased HGH levels, along with testosterone, affect your metabolic rate. As these hormones increase metabolism is stoked and the fat-burning process is accelerated. Thus, your body becomes more efficient at burning bodyfat when it gets optimum sleep. Optimum sleep for most people varies between 7 to 9 hours per night. Sweet dreams!eams! Add Comment You should strive to get about seven to eight hours of restful slumber each and every night. Adequate sleep is essential for your health and wellbeing. Lack of sleep can have many health consequences including:
What if you find it difficult to get to sleep and suffer from bouts of insomnia? The body has a natural tendency to be regulated by its own biorhythms. This means that your body prefers consistency. Therefore you should develop the habit of retiring to bed the same time each and every night. Consider it your goal and plan to get at least seven hours of nightly sleep and then do it. Here are some tips to get more restful sleep:
| Brian DanleyI'm a personal trainer who loves to help others fulfill their health and fitness goals. I consider myself a bodybuilder in that I live the lifestyle of eating healthy food, working out regularly, and enjoying the process! ArchivesCategoriesAll |
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