How does one best lose weight? Well, there are many different things that I can
say but none as foremost as this: Self-control. And by control, I mean, willpower.
One has to view the unhealthier things as discomforting and consciously tell
yourself that the healthier choices will yield happiness. Working on your willpower is
no different than working a muscle. Maybe it would be helpful to purposefully
choose the wholesome things that seem so unappealing at first as an act to make
willpower as if lifting a dumbbell. Eventually, you will be making healthier decisions
more often than not, which is the ultimate goal, to tip the scales in the right
direction. On a added note, don't bite off more than you can chew; take baby steps
toward your healthier goals. If you dive in altogether, then most likely you'll be
overwhelmed. Start slow and set goals that are a bit bright but obtainable.
Underneath this canopy of Self-control sits vital notion if weight loss is the
goal: portion control. Eat more meals, but eat smaller portions. Ideally,you want to
eat more than the typical 3 square meals a day. In at all possible, aim for 5 meals.
The fancy being that your body becomes hungry while the lulls in the middle of meals
while on the original 3 meal plan. You might be saying, "Well, I was all the time told to
only eat when hungry." Well, it's now been discovered that your body panics when
hungry, not knowing when its next meal will be, and slows down its metabolism and
hoards fat in order to conserve vital energy. Think of your body as a furnace and
the meals as adding coal to the fire. The greater the fire, the more fat burned.
Next, I'll give you some beneficial tips on figuring out enough portion sizes for
different foods. For fruits and vegetables, one serving equals one cup. The American
Diabetes connection says that 1/2 cup looks like a halved tennis ball sitting on your
plate. So at each meal, dream a full tennis ball's worth of colorful vegetables, fruit,
or starchier vegetables sitting on your plate. For lean meats, 3 ounces equal a singular
serving. In the case that you don't feel like measuring, just dream putting a piece
of chicken or fish on your plate that's the size of a deck of cards. Now, when dining
out, large portions seem approximately mandatory. The best way to fix that is to have the
server immediately box up half of the meal and have you take the rest home for
lunch the next day. Or, you could all the time just split an entree with person and, if
you haven't indulged in awhile, then split a sweetmeat with someone.
12 OUNCES EQUALS HOW MANY CUPS
Also below this umbrella of self-control and even below the canopy of
portion control, lies someone else foremost tenet of wholesome weight loss: insulin control.
Insulin is a hormone released by the pancreas that's main role is to regulate
carbohydrate metabolism. Essentially, when blood sugar levels start getting past a
certain threshold, insulin is released to drag off the excess glucose to the liver,
muscles, or to fat stores. Unfortunately, when you have a lot of simple, refined
sugars like sodas or sweets, then the bloodstream is hit with too much glucose from
the breakdown of uncomplicated carbs and, as a result, insulin is released in large
quantities to get rid of the excess and return the bloodstream to normal blood
sugar levels. However, too much can be released and the immoderate insulin can rid
your blood of most of its glucose rather quickly. This is why one feels exhausted
and cloudy not too long after making a meal made out of sugary stuff. So, ideally,
one wants to eat complicated carbohydrates like colorful vegetables, grains, and
starches. The fancy being that complicated carbohydrates have what is called a low
glycemic index score. The glycemic index is a means to rate how speedily a
carbohydrate hits the bloodstream, Table sugar has a score of 100, while a golden
delicious apple rates as a 39. Typically, any carbohydrate that has a glycemic index
score less than 55 is regularly considered to be a good carbohydrate source since the
raise in blood sugar is gradual and thus insulin isn't over-released (an irregularity
would be carrots, with a score of 92). Now, if one spends a long time eating a lot of
refined sugary foods, then one would not only become obese but would most likely
develop a resistance to insulin that would at last lead to diabetes. Essentially,
your body finds itself unable to use the insulin that is already in the bloodstream
and yet the pancreas still produces more and more. Many researchers believe that
any carbs ingested would immediately be taken to be stored as fat since both the
liver and muscles don't need to be replenished of energy. So, in order to avoid these
maladies, control the whole of carbs ingested. Aim for no refined and processed
carbs like white bread and sodas, even if that means eliminating one soda at a time.
By replacing your potato chips and french fries and Wonder Bread with broccoli,
apples, asparagus, and bell peppers, then things like Alzheimer's disease, strokes,
arthritis, heart disease, and diabetes can all be sidestepped. As the noted English
author and critic, Samuel Johnson once said, "Few things are impossible to diligence
and skill. Great works are performed not by strength, but by perseverance." So,
persevere, for trimmer waistlines and longer lives await thee.
No comments:
Post a Comment