Skip to main content

Weight loss tips

Posted by Azizi, M.D. on 21st Sep 2015

Weight loss:

The most important part of any diet program is your attitude and mental preparedness.. Most people think that need to give up their favorite foods while you just need to eat a balanced diet with high metabolizing foods to help keep your body from holding onto fat. So you can eat whatever you want but the portion size is important. Here are a few tips about dieting ;

1 - Don't Skip Meals;

Skipping meals can cause your body to think there has been a trauma to the body and to overcome that, it will go into a fat-storing mode, making it harder to burn calories.

2- Eat Breakfast;

Breakfast as you have heard is the most important meal of the day and you should try your best to eat a nutritious meal before you start your day.

Here are some benefits of eating breakfast;

  • Provides you with the more energy
  • Increased concentration throughout the day
  • Prevents gaining weight
  • Boosts metabolism
  • Helps lower LDL cholesterol

3- Eat Eggs for Breakfast;

There is much controversy about eggs, but eggs are one of the most nutritious foods on the planet.

Researchers found that dieters who ate eggs in the morning were less hungry than those who ate high carb meals. Egg yolks are one of the most nutrient-dense, antioxidant-rich and vitamin-laden foods you can find. Egg yolk contains 90 percent of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, pantothenic acid and B12 of the egg, the yolk also contains all of the fat-soluble components, such as vitamins A, D and E, as well as the heart-healthy omega-3 fatty acids.

  • If you are healthy, it's recommended that you limit your dietary cholesterol to less than 300 milligrams (mg) a day. … One large egg has about 186 mg of cholesterol ( all of which is found in the yolk ).
  • If you have cardiovascular disease, diabetes or a high LDL, or "bad" cholesterol level, you should limit your dietary cholesterol to less than 200 mg a day.

4 -Snack on Nuts;

Nuts are delicious, nutritious and filling . Dieters who eat nuts tend to stick to their diets because of the fat and fiber content. As a result, they are not as hungry and ultimately eat less.

Try soaking them in water for a fresh and different texture... very tastey ..

Nuts contain monounsaturated fat, vitamin E, folic acid, magnesium, copper, protein, and fiber, and are rich in antioxidant phytochemicals.

  • Nuts are a powerhouse of good nutrition that can reduce the risk of heart disease, lower "bad" cholesterol levels and raise "good" cholesterol levels. They can also help dilate blood vessels and prevent hardening of the arteries.

A one-ounce serving of nuts contains between 160 and 200 calories, most of which come from the heart-healthy monounsaturated fat. Nuts are also very high in dietary fiber, and are one of the best plant sources of protein.

5- Metabolism Boosters;

Metabolism simply put is a process by which the body breaks down food to produce energy. This energy is stored in the muscles and helps prevent weight gain. As we age, the muscle mass reduces causing an increase in body fat. Usually metabolism starts to slow down after the age of 40 and thats why weight loss becomes a headache … .

If you want to speed up your metabolism, protein is what we need to talk about.. The body burns twice as many calories by eating proteins than it does when digesting carbs. Meats, fish, eggs, beans and lentils, nuts, hot peppers, dairy and whole grains are examples of proteins.

6- Drink lots of water;

One of the common diet mistakes is not drinking enough Water. Water is essential for burning calories. when dehydrated, your metabolism slows and which means slower weight loss. We have all heard that drinking eight or more glasses of water per day burns more calories than those who drink less, well its true. Research shows that drinking an average of 7 cups of water per day helped people consume 200 fewer calories a day … .

You need to keep a bottle of cold water next to you at all times and drink it, of course. a recent study showed that the metabolic rate jumps within 10 minutes of drinking ice-cold water, and it stays up for 30 minutes after drinking it.

Thirst and hunger share the same center in the brain, you can drink a glass of water when you feel hungry to see if that's what you're really craving. Its a great idea to dink a glass of water before each meal. Please note tea, coffee, juice and other drinks do not replace water… so drink up .

This recommendations exclude individuals who suffer from certain medical conditions that require fluid intake control.