30 Sustainable tips for weight optimization

Drinking Water

• Drink plenty of water. It is recommended that you drink 8 glasses per day, but that may take you some time to work up to. Your body needs a whole lot of water. Water doesn’t just flush all the toxins out of your body, but it makes you feel better and healthier. When you drink a lot of water you just begin to feel fit and this is the motivation you need to lose weight.
• The best thing about water is you can drink as much as you want because it has no calories at all. When you’re drinking a lot of water, you eat less as well because you won’t feel as though you are starving to death. Remember, if you feel hungry, try drinking a glass of water first and you’ll realize you were probably just dehydrated and not hungry at all.
• First and foremost, people don’t realize that what they drink is the first step in losing that first 5  Kgs. In fact, most people don’t know that when they feel hungry, they may actually be dehydrated and they are really thirsty, not hungry. Water is remarkable as well. Over 66% of your body weight is nothing but water. This is also why water plays an important role in weight control.
• Best is if you can drink tepid warm water it’s a great tool. Drink water whether Luke warm or ambient water temperature. Start off your day with a fresh, clean glass of water. As soon as you get up in the morning, drink one down. This will help your body to get going because it won’t be fighting through dehydration. Also, after you drink a glass of water you won’t need to eat such a large breakfast. A glass of water wakes up all the digestive juices in your body and gets it well lubricated. You can always have your morning coffee or tea, but be sure to have a glass of water afterwards.
• Eat only when you are hungry. Be sure to drink a glass of water first to determine if you really are hungry or if you are really thirsty. Many people have the tendency to eat when they see food. It doesn’t mean they are hungry; they just want to eat it. Don’t eat anything you’re offered unless you really are hungry. If you feel you must eat it out of being polite, just nibble, don’t have a meal.
• Drink a glass of water before you sit down to eat. Water will naturally make you feel fuller so you don’t have to eat as much food.
• Have a glass of water while you eat as well. Take a drink after each bite and you will feel full more quickly so you can leave the table feeling satisfied without feeling bloated. Drinking water while you eat will also help your food to settle more quickly, which also helps you to feel full faster ,preferably luke warm water.

Alcohol and wines

• If you can say no to alcohol, then that is best. Alcohol beverages are not exactly good for you, although a glass of red wine does have heart benefits, most are just fattening. Beer is especially fattening. Cocktails are fattening depending on what they are made of. For instance, whiskey and Coke.

Eating Vegetables and Fruits

• Eat fresh fruit and vegetables that have high water content. These are foods like tomatoes, watermelons, kiwi, grapes – you get the idea. All of those fresh and flavourful juicy fruits and veggies are good for you. These items contain about 90 to 95% water, so you can eat a lot of these and they will fill you up without adding on the pound.
• Eat fresh fruit instead of processed fruit. Anything that is processed as more sugar. Processed and canned fruits also do not have as much fibre as fresh fruits.
• Increase your fibre intake as much as you can. This usually means eating more fruits and veggies. Just like fruits, fresh vegetables are better than those that are canned.
• Try to go as vegetarian as you can. This really is a healthier lifestyle, even if you can’t cut meat out completely. The more fruits and veggies you can eat the better. The more meat you cut out, the more fat you can cut out of your diet as well. However, protein is important, so be certain that your option allows you to maintain good protein levels.
• Veggies make great snacks. They can get you through the hunger pangs if you are having them. Carrots are great because they satisfy hunger and they are packed with nutrients.
• Veggies are your friends when it comes to shedding pounds. There are tons of options here and you may even want to try some you haven’t had in the past.
• The leafy green varieties are the best and you always want to work in a salad when you can. Salads are packed with nutrients as long as you don’t pour too much dressing on and load them with too much cheese. The leafy greens also have a lot of natural water.

Tea and Coffee

• Go easy on the tea and coffee. They are pretty much harmless if you don’t add a lot of cream and sugar to them. It is the cream and sugar that becomes fattening. Think of it this way, when you have a cup of coffee or tea with cream and two cubes of sugar, you are essentially eating a piece of chocolate cake every time.
• If you must have your tea and coffee, try to drink it black. Black tea or coffee actually has health benefits to it as long as you counteract the caffeine in your body with a nice big glass of water. Caffeine is also not good for you because it affects functions in your body, like your metabolism.

Exercise

• When you begin working out, whether at home or in a gym, don’t be discouraged if you don’t see results right away. It takes more than a week to get your body into shape and to begin making progress. Many people make the mistake of believing that their exercising isn’t working when it just takes a little bit of time.

• If you push your body too much when you first get started exercising you can end up with injuries. Your bones, joints and ligaments are not prepared for the exertion you are putting on them. Don’t think that if you really push yourself hard for a few workouts that you’ll lose money, unfortunately the body doesn’t work this way. Slow and steady wins the race when it comes to exercising

• Four days of 45 minute exercise will help you to maintain your weight, but you need at least 5 days of 45 minute exercise to begin to lose weight and 6 days a week is even better. In addition 10 minutes of cardio a day is good for most, you can get this by other methods than running. Try fitting into your lifestyle.

• When your body tells you it has had enough, take a break. When you have worked out for a considerable amount of time, you will start receiving signals from your body. This is particularly important when you are just getting started in your exercise routine. If you decide to increase the length of your workouts, do so gradually. The same is true for the intensity of your workouts.
• Select an exercise routine that suits your lifestyle. Everybody has a different lifestyle and a different profession. There is no set time that you should or should not workout. If you like to work out late before you go to bed because it is relaxing to you then do it. If you like to work out early in the morning because it helps you wake up then that’s great too. Some people like to work out on their lunch break to take a break from the stress of their job or because that is the only time they have available.

• Suck in your stomach when you walk. Walk properly, but do your best to keep that stomach tucked in. You will soon begin to feel those muscles tightening.
• Do breathing exercises to tone your midsection. It is amazing how breathing properly and with your entire diaphragm can actually help to tighten your abdominal muscles. Most people breathe way too shallow as it is and oxygen is good for the brain. Most people would like to target their stomachs and get rid of that area all together. Unfortunately, we can’t spot reduce. But, one thing you can do is a breathing exercise to help tighten those stomach muscles.
• Breathe in air as strong as you can and tuck your stomach at the same time as much as you can. Hold it for a few seconds and then slowly let it out. Don’t let it out so fast that your belly flops out. This is not good. Try to breathe like this whenever you think about it, about 50-60 times a day is ideal. This will help you to lose at least an inch within 20 days or so.
• Experiment with yoga. Yoga is a great way to lose weight and reduce your stress levels. Yoga teaches you how to control your muscles and gain more control of your individual muscles groups
• Lift weights. Strength training burns more fat than people give it credit. When you work on building muscle, they begin to burn fat to fuel muscles growth. Do be aware that when you gain muscle, your scale may not be an accurate tool in determining weight loss because muscle weighs more than fat.
• Swim whenever you can. Swimming is a great way to get your cardio exercise and it’s low to no impact on your joints, which is great for people who have osteoporosis or joint problems.
• Try playing outdoor games. Playing games are a great way to get into shape. It’s also more fun to workout with someone else in a competitive atmosphere. You will be more driven to push yourself and you’ll burn more calories, just don’t overdo
• Always start your workout with a warm up of about 5-10 minutes and end with a cool down of 5-10 minutes. Your body needs to reach a certain heart rate level before it will respond well to the rest of the workout.
• Try smiling all day as the smile you generate gives you positive energy , gives positive energy to other and keep you motivated with energy. Smile is great in building your energy for achieving things in life , building relationship and becoming happy.
• Quit smoking. Smoking does not contribute to your weight exactly, but it does lead to erratic eating behaviours and increases caffeine dependence.

Conclusion

Now that you understand how to get started, here’s a little more information on losing weight and keeping it off and it all begins with what you eat.Fat and weight loss is such an important aspect in our life today because we are fatter now than we have ever been. The word “weight loss programs” will catch the attention of anybody listening in on a conversation or watching television. In fact, that’s one of the most popular keywords searched on the Internet today.

The main reason that we are so overweight is because of our relationship with food. In our society, we tend to concentrate on quantity. We simply want as much as we can get instead of the best food that we can get. Quantity always beats out quality, when it should be exactly the opposite of that.

Once you’ve decided to lose weight, it can be difficult to determine where exactly you should get started. If you have a strong resolve to get going and to lose weight, it is possible. You just have to figure out how to say “no.”

Everybody is different. You’re not going to find another person who has the same metabolism as you or who burns fat the same way as you. You may weigh exactly the same as a person next to you, but if you both were to start an exercise and diet program you both might not have the same results two weeks or even a month later, even if you did everything the same exact way each day. In saying this, it’s important to realize that not everybody utilizes food in the same way either. What may cause one person to gain a pound may not do the same to another.

Watching your diet alone is not going to make you lose weight though. The proper diet has to be paired with the proper amount of exercise as well. The solution is an exercise regimen that will give your body the exercise it needs to burn fat and calories efficiently. If you don’t move, it’s like you’re in hibernation and your body just packs on the pounds, particularly around your waistline.

Consistency is the most important aspect of any exercise program. If you have a goal, then if you consistently work towards that goal, you’ll be able to reach it.

Best of Luck for your healthy lifestyle.