Healthy Living - Lose Weight and become Healthier at the same time

Too many... and that is the problem with most people - too many reducing diets only lead to a constant "up and down" weight changes.

Most of the times we lose weight we are not losing enough fat comparing with the total weight loss. Because our body uses muscular and hepatic glycogen as they`re more efficiently used as energy sources (which are more accessible to be used than fat in most cases), we tend to lose more lean tissues like muscles and body water. And while this happens the fat rests in our body making us fatter and fatter every time we go through another "so-call-diet" (bigger fat percentage).

There is only one way to achieve long-lasting results:

Never let your weight go up again after losing it.

How can this be done?

The safest and long-lasting solution is to hear your body and change some of your life and food habits... and as soon as you realize what your body really needs, you`ll change for good!

Relearning how to eat can be a long process and requires lots of determination, but in the end it will make you feel like a "new" person which you almost already had forgotten.

First you must know that fasting may end being bad for your health and it will only turn your situation worst. There`re some exceptions like spiritual healing methods where one may find its inner nutritional needs after experience some short period fastings.

To work properly our body needs energy, nutrients, micronutrients, water, fibers and it needs all of this since the minute we wakeup in the morning.

If we choose our foods right, then it will be easier to make the right combinations for every meal of the day. Good food combinations allow us to eat enough quantities of every nutrient without having to go on supplements and loose weight at the same time. This way we avoid all those cravings later on.

That`s why you must seriously reduce your animal products` intake. Specially those produced from unhealthy/unhappy animals (red meat, cheese, wursts, etc.).

It`s not just what we eat or even the amounts of food we eat that matters, is also the way we eat. So remember it and try to chew properly and without hurry.

You will have a better digestion and your body will be able to warn you when you already ate enough quantities.

This way you`ll avoid overeating!

Our metabolism or the energy we spend everyday defines what we should eat. That is why any physical activity is so important to help us maintain our ideal weight and good health.

Every time we spend more energy with physical activity our body gets used to it and this will make it spend more calories even when we are not exercising.

Very important: The next food plans will probably make you lose weight, but to achieve fat reduction you will also need to change some other life habits like being more active and make some kind of physical activity regularly. Remember that you must find activities that make you feel good and happy about it.

Do not believe in wonder miracles, there are no "easiest way".
You must really find the changes needed in your life!

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We must remember that after waking up our body will need proper nutrition to function properly during the next few hours (best performance).

That is why breakfast is so important - to fulfill all the body`s needs after fasting all night.

Every time you skip breakfast you are compromising your performance throughout the entire day and even worst you will experience food cravings later on.

Everything we eat at breakfast is going to be consumed during the day but on the other hand what we eat in the end of the day will not be completely spent. And everything our body does not consumes is stored as fat deposits.

First of all breakfast should have some source of energy provided by starches (complex carbohydrates like corn, potatoes, wheat, and rice). The best starchy foods for breakfast are cereals, tortillas or bread.

The first meal of the day should also have lots of vitamins, minerals and fibers, all of them which we can find on most fruits.The energy provided by fruits is also going to help our brain and the entire body to function more efficiently.

Remember that this meal it`s the most important one of the day, and you do not want to skip it!

Breakfast examples:

• High-fiber cereals (avoid those with chocolate or added fruits) with orange juice plus chopped fruits like kiwi, mango or pineapple (or others), mixing everything in a bowl.
• Natural fruit juice plus enough brown bread with some fruit jam (you can also use low-fat cheese or lean ham sometimes).

A good way to lose weight without starving is to try and make enough smaller meals avoiding long periods along the day without eating.

Avoid more than 3 hours between meals!

This allows our body to get to the next meal more balanced and without the need to eat too much.

It`s also a great way to improve our metabolism and allows our body to burn more calories.

Small meal examples:

• All grain cookies;
  
• Some fruit or fruit juice and toasted bread;
  
• Yogurt with some cereals or toasted bread.

Is recommended to make at least one small meal between breakfast and lunch. This way we will not experience hungry before lunch which will help us when choosing the best foods and adjusting the right quantities to our needs.

Because of today`s busy life it is usual for people to skip lunch and compensate that by eating more at dinner.

Which is bad because after lunch we`re still spending enough energy and that won`t happen after dinner in most cases.

Every time we miss lunch we`ll experience several symptoms during the afternoon: headaches, food urges and much more hungry before the next meal.

Lunch examples:

• Potatoes (preferably sweet potatoes), soybean, brown rice or any kind of starchy food with legumes and salad or vegetables.
  
• Small amounts of fish or white meat (chicken, turkey, rabbit, etc.) with legumes and salad or steamed vegetables.

Importante note: Never fry your food! And always remember to keep fatty sauces out of your dish. Use some herbs or natural lemon juice and food will taste much better!

This time I would say two small meals between lunch and dinner might be the best choice.

Choosing the right foods for this snacks are very important as they will keep our body stable and satisfied until the last meal of the day.

More small meal examples:

• Three all grain crackers or a piece of bread
  
• One apple
  
• One yogurt

Note: it is possible to combine the apple or the yogurt with one or two all grain crackers.

Examples:

First snack - One apple with one or two cookies;

Second snack - One yogurt with one or two all grain crackers.

Dinner should be the last meal of the day and also the lighter one.

We must remember that in the end of the day our metabolism decreases very much which make almost impossible for us to burn large quantities of calories after dinner time.

As I stated before: everything our body does not consumes it is stored as fat deposits.

Dinner examples:

• Vegetable soup made with a variety of vegetables and legumes.
• Light salad or vegetables with some fruit or edible nuts.

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You can find other alternative meal plans at Nutrition by Natalie.

Natalie Butler is the beautiful lady from the two videos above and she has completed her graduate dietetic internship through Marywood University and graduated from Stephen F. Austin State University with a bachelor of science in Food, Nutrition and Dietetics.

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• Do not to skip meals and make at least 5 to 6 meals every day;

• Avoid eating precooked meals or fast foods;

• Eat slowly and chew the foods properly;

• Do not try to fast or eat excessively small amounts of food;

• Try not to overeat;

• Never stay longer than 3 hours without eating;

• Avoid drinking during meals.

• Drink enough water along the day;

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If you have any doubt or you need some advise please refer to it on the comment box below or through the Contact funride link.