.:: Diet Tips ::.

The  secret  to  successful  weight loss is this: 
Eat less and exercise more
. Of course, I know that this is much easier said than done, but the fact is that none of the supposed breakthroughs in weight control and none of the fad diets that come  and  go have made one iota of difference 

 
To our national epidemic of obesity. The secret to successful weight loss is this: Eat less and exercise more. Of course, I know that this is much easier said than done, but the fact is that none of the supposed breakthroughs in weight control and none of the fad diets that come and go have made one iota of difference to our national epidemic of obesity.

Forget about "magic bullets" and pay attention to the total calories you consume daily, and make an effort to replace high-fat foods with low-calorie ones like vegetables. I also suggest that you try to eat low on the glycemic index, in order to avoid spikes in your blood sugar that can lead to increased insulin production and conversion of calories to fat. Be aware too that alcohol is considered " fattening," since it can't be stored by the body and burns up right away, increasing the likelihood that the food you eat while you're drinking will turn into fat.

Avoid artificial sweeteners and synthetic fat substitutes and the foods made with them. They are unhealthy and not conducive to the development of the kind of good eating habits you need to slim down and stay that way. Remember that dietary supplements or " fat-burning herbs" are really just stimulants that reduce appetite and speed metabolism. As soon as you stop taking them, odds are that any pounds lost will pile back on.

Exercise is likewise vital to successful weight loss. Not only does it help burn excess calories, but by increasing your physical activity you can modify the way your brain regulates hunger, in effect making you less susceptible to food cravings.

Pay attention to the mental and spiritual aspects of weight control, too. Combat anxiety with relaxation exercises rather than food. If your weight is not threatening your health, I urge you to accept your body as less than perfect but beautiful just the same. By adopting healthy eating habits and regular exercise, you are sure to lose weight without depriving yourself of nourishing, satisfying food. And if you continue those good habits after you reach your goal, you will have an excellent chance of maintaining your desired weight.


SMALL CHANGES, BIG RESULTS

So what if you want to lose weight, not just maintain it? To lose one pound, you need to eat 3,500 fewer calories, or burn off the equivalent through exercise. Some every day ways to fight the fat:


Switch from whole milk to 1 percent in your coffee; lose 2 1/2 pounds/year (based on 2 cups daily)

At the movies, share a pack of Gummy bears instead of the big bucket of popcorn with butter; lose 4 pounds/year (based on 15 movies/year)

Drink water instead of soda, lose 15 pounds/year (based on a soda daily)

Walk briskly for 10 minutes/day, lose 5 pounds/year. (based on 150-pound person)

By: Dr. Aziz Abdul Hussain