Weight problem is a very complicated problem and often questioned by patients who are currently overweight. Being overweight is a nightmare for some people, especially for those who are concerned appearance. Obesity will also deplete someone's self confidence that will affect hos or her career. Here are 15 steps that can be followed to control weight:
1. "I can do it!" Instill four words in mind as the first step. Although facing many temptations which come, always remember that you should be able to lose weight, and then you have to be on the right track. Find someone who have lost weight as your motivator for eliminating any temptations.
2. Breakfast is a must do. Do not ever leave the house in the morning without touching anything to have breakfast because it will give you enough energy for all day activities. No need for having breakfast too much, take enough bananas, yogurt, cereal, bread, etc. for snacks that contain plenty of fiber and protein which will give you a sense of full until lunch time.
3. Take a moment to read the nutritional content in food packaging. Notice the calories of the food because it is has big role in increasing your weight when you consume it excessively. Customize your energy needs or your calories in a day with a note that stated in the container.
4. Do not do diet. For the short term, it would make you lose weight, but if you stop the diet your weight will increase again. Eating strange foods for your diet or reduce some types of food would not make your weight decrease. The important thing to do is choose a balanced diet according to nutritional value of your body need, so that the calories taken will be utilized optimally.
5. Always eat regularly. Our body will decrease metabolism when we are hungry, this is certainly not good for weight-loss process. To avoid these two, make a daily eating schedule and you can do it habitually. Make sure your eating schedule is at least 3 times a day.
6. Increase fiber consumption. Fiber is very important to keep the body healthy. Fibers have functions to help lowering cholesterol and facilitating to deplenish the digestive tract. Fiber can also accelerate sense of full thus naturally reducing unuseful portion of food. Most of the fibers have a high water content and low calorie that fit with what we need to lose weight.
7. Healthy food has always been the main choice. Choose foods that contain less saturated fat. Increase the consumption of fruits and vegetables. Choose a vegetable oil as a source of fat because they contain unsaturated fats in the high portion. Eat foods which contain lots of Omega 3 such as fish.
8. Sports. Customize your sport you choose with your body condition. One healthy sport, inexpensive and can be done by everyone is walking. Walk at least 5 miles a day. Always try to increase the distance you walk. Remember, exercise not only losing your weight but also making your body be more healthy.
9. Dispose of snacking habits at night. Snacking at night will destroy your efforts to lose weight because the calories you eat after dinner will be buried in the body. Brushing your teeth after dinner helped you to reduce the desire to snack.
10. Expand protein consumption. Eat foods that contain large amounts of protein will make your belly full in a few hours, thereby reducing your need for food containing high calories.
11. Discard bad habits that make your weight increasing and replace them with healthier habits. For example replace the sugar you use to make coffee with low-calorie sugar, avoid eating fried foods and more.
12. Make the people around you as your motivator. They will help you to give encouragement when someday you experience boredom with weight-loss program you are doing.
13. Write down any developments that happen to you as long as you follow a weight-loss program. If it is needed, compare your achievements and the achievement of your friends who do similar programs. This is also a motivator in achieving your goal to lose weight.
14. Drink enough. Some nutritionists say that drinking enough then you will avoid excessive eating. It is advisable to drink water 6 to 8 glasses a day.
15. Do you want to lose weight and make the body healthy? For it, never turn away from your real goal that is losing weight. Remember always motivate youself so that the goals can be reached.
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