According to General health Practitioner Dr Numa Tamufor, “Losing weight requires a conscious effort and discipline. Without this, people should be certain their efforts geared at this venture would be like filling a shredded basket with water.
Most people focus themselves on a particular food, that secret fruit or some other magical well-protected recipe aimed at losing weight. All these preconceptions are not necessarily true; in fact, most are wrong” Numfor stated.
Numfor advises that, weight loss should be more oriented towards a change of lifestyle which is where the concept of discipline comes into play. Weight-losing is a gradual process and should not be undertaken as an overnight goal.
The medic concurs that “evidently, some foods and fruits can help us maintain a good or desired shape and metabolism if taken in the right proportions”.
We would go through some of these and also fit in the necessary accompanying lifestyle measures to guarantee us a healthy diet. Green Leafy Vegetables: Salads are a good place to start your new regime. They are low in carbohydrates and are rich in vitamins and fibres needed for appropriate metabolism.
Eat more Protein: Protein are the building blocks cells need for most processes in the body. They can be consumed in any form; beef, chicken, fish, egg. They boost your metabolism and reduce cravings for snacks. Fish and seafood are rich in iodine and Omega-3 fatty acids needed for thyroid functioning and anti-inflammation respectively.
Good Fat sources: Avoiding oil is a mistake most people make in their rule to lose weight. Your body needs the good fat sources which are olive oil, coconut oil, butter, avocado oil and unrefined palm oil. Your body needs sources rich in polyunsaturated fats. Frying and bleaching oils changes this oil constitution and it becomes unhealthy.
Fruits: We are advised today to take at least 7 fruits a day. This can be of almost any kind. Fruits have a high-fibre content and low carbohydrates. You may want to privilege citrus fruits and mangoes for their high vitamin C content.
Melon is great for the kidneys, carrots for vitamin A while nuts have high energy content without an additional toll on fats.
Lower Carbohydrate intake: Lowering your carbohydrate intake would allow the body to metabolise the fat we are aiming to lose. This generally means reducing the amount of food we take and not a complete change of diet.
Water: Water is an essential component of the diet which goes a long way to fill us. In addition, it keeps us hydrated. Most studies prescribe the drinking of water 30 minutes before meals. We are free to consume water at intervals thereon. We need about 2.5 – 3 litres of water daily. Taking soups, tea, coffee and among others are other effective means of meeting up.
Exercise regularly: Regular exercise is the best to associate to a weight-losing diet. It requires regular short exercises like the kind we have on TV in the morning or running around your home. The end point is to increase your metabolism and keep your heart pumping. Daily or weekly regular exercise would help you burn off calories and excess fat. It is recommended to have 150minutes of moderate physical activity (fast walking, farming, housework) or 75 minutes of intense exercise spread out over three days.
Reduce Sugars and Refined Carbohydrates: Sugar has the property of raising our blood sugar level. It strains our pancreas. This has effects on fat metabolism by promoting fat storage and lowering our immunity. Sugar can be of several forms viz; sweets through chocolate bars to cakes.
Low carbohydrate diet favours a more stable rise in blood sugar necessary for metabolism. It releases the pancreas and permits the kidneys shed excess sodium and water. Therefore avoiding fast foods and fries in all their splendour and attractiveness is a safer option when thinking of losing weight.
Avoid Soda drinks: There is as much as 13 teaspoons of sugar in half a litre of energy drink and up to 10 teaspoons in a 375ml can of Cola. Taking these regularly increases our sugar content and leads to excess fat piling up because our metabolism is focused on clearing up this heavy sugar load.
Cutting back on these pleasures would ease our metabolism and we would see a remarkable change in our programme.
Avoid Alcohol: Alcohol contains a lot of calories. Heavy drinking would lead to excess fat storage and alters the fat distribution in the body. In other words, the liver becomes so occupied with metabolising the alcohol that it just stores up fat or converts the excess alcohol to fat. Reducing alcohol intake can well lead to more fat being burned for calories.
If all of these are carefully respected then be rest assured of having that perfect weight that is required for your age and height.