Posts Tagged ‘lose belly fat’

Best Way to Lose Weight

Best Way to Lose Weight

Many times people are looking for the best way to lose weight, but they are unwilling to make the necessary lifestyle changes to actually realize their dream. Regardless of what some advertising claims might like to make you think, there is no shortcut when it comes to losing weight. 

If you want to know how to lose belly fat or drop excess pounds in a hurry, then you need to make the commitment that you are willing to do what it takes and stick with it. Losing weight is not complicated, but it can present a challenge if you are not strong in your desire to make it happen. There will be times you will want to revert to old habits or patterns and these are often self-destructive and can lead to weight gain in a hurry. 

One of the most successful ways to change poor eating habits is to begin by keeping a food journal for a week. This is one of the best weight loss tips you can follow if you want to learn how to lose weight fast. Simply write down every single thing you eat or drink for an entire week. In addition to recording what you eat, be sure to include quantities and don’t just guess, if at all possible, you will want to measure or weigh your food so you know exactly how much you are eating. It can also be helpful to write down the time of day and any type of feelings or emotions you may be having at the time. It is not uncommon to discover that when something upsets you, or you become stressed about something, that you head to the fridge. Knowing this is a habit of yours can be the first step in changing your behavior. 

Once you have monitored your eating for a full week, it is time to evaluate your eating habits. This is the time to be brutally honest and acknowledge any weaknesses you may have. Maybe you are eating far too many sweets, or indulging in fatty or salty snacks. It might be that you find yourself munching on chips and other snack foods late in the evening, or that you skip breakfast only to find yourself eating a couple of donuts and a latte by late morning. 

Whatever your current habits are, it is important that you begin to take notice of some of your biggest trouble areas. Once you have identified your top one or two problems, you will know where to begin your work and you can start to lose weight fast. Don’t try to change all of your habits at one time, that is too much for most people and usually ends in failure. Instead, pick one or two things that you need to change and try to work on them until they become fairly easy. Once you have mastered those changes, it is time to do another evaluation and pick a couple of other areas where you can make changes. 

Losing weight is about changing your lifestyle. You can drop pounds in a hurry, but if you do not make any changes in the way you eat, you will gain all the weight back in a hurry. One of the best weight loss tips is to try not to see weight loss as a race, but as a way of life.

Lose Weight Fast by Changing your Cravings

Salty or Sweet?  Your mind is hardwired to want the fattening stuff … lots of it!  Learn how to lose weight fast and for good by understanding the science behind your cravings.  When you understand why you crave certain foods, you’ll understand how to lose weight fast and control your cravings.

If you want to lose weight fast, you need to understand that your brain is what drives you to crave that sugary, fatty splurge, such as french fries, donuts or ice cream.  This mind-craving connection has become popular among researchers and has resulted in new insights into how to resist the cravings and final begin losing weight.

At the center of this mind-craving is a system of interconnected neurons that have evolved since the beginning of man; these neurons, or reward pathway, kept prehistoric man alive by prompting the desire to eat.  Since high calorie food was scarce and necessary for survival, the brain learned to flood itself with the feel-good chemicals dopamine and serotonin in response to anything associated with these high calorie foods.  The brain can be triggered to release these chemicals in response to smells, sights and even people, places or memories.  The effect of releasing these chemicals was to push you to eat when the high calorie food was available.  This mind-craving system worked well until modern times when these high calories foods became available 24/7.  Now with our over-abundance of fatty, high-calorie foods, we’re seeking ways for quick weight loss.

If you want to learn how to lose belly fat, or how to lose fat in general, you need to understand how your body is wired to view food and use some simple strategies to help you overcome your cravings.  You can lose weight fast,

Lose Weight Fast

but it’s not as simple as just making the decision to forego your favorite foods.  You have a long established mind-craving system that will try to derail you at the first whiff of that fresh baked donut.  Learning techniques for how to lose weight fast will help to ensure that your weight loss efforts are successful.

A better measure of when and what to eat is if you’re truly hungry.  True hunger is your body’s biological signal for nourishment; it comes straight from your stomach.  When your body needs energy, your stomach releases the

hunger hormone ghrelin to the hypothalamus which regulates metabolism.  This signals you to go looking for food.  Then, when you’ve had enough to eat, your fat cells release the chemical leptin, which signals the body to stop eating. 

But, as many of us know, a feeling of being full is not enough to cause us to walk away from our favorite foods.  Have you ever overindulged at Thanksgiving?  Made room for one or two more bites of your favorite dessert?  Even being tired or stressed can cause us to eat beyond the point when our body tells us we’ve had enough.  There is hope, we can learn to outsmart this mind-craving system and get control of our cravings.

Eight weight loss tips to mastering your mind-craving and maintaining your weight loss program.

1.  Treat Yourself – When you decide to eliminate your favorite food, that’s the one you’ll crave the most.  Pick a healthier substitute and occasionally allow yourself to indulge in your favorite food.  Remember, it’s not the food that matters the most – it’s the quantity and frequency. 

2.  Turn off your triggers – Break the patterns that encourage you to binge.  If you normally snack as soon as you walk in the door, break the cycle by doing something else.

3.  Accept the craving – When a craving strikes, don’t ignore it.  Take a look at why you’re eating; are you sad, bored, frustrated?  Realize that the craving will most likely pass in a few minutes, concentrate on breathing and think about something pleasant.  If after 10 minutes, your stomach is still growling, have a nutritious, low-calorie snack.

4.  Feed the hunger – If you allow yourself to get overly hungry, you will be more likely to indulge in junk food.  Eat protein and fiber at every meal to keep the hunger hormone ghrelin at bay and to help you avoid overeating. 

5.  Pace yourself – Start setting a timer and making your meal last 25 minutes.  It takes 12 minutes for a thin person’s brain to register that they’ve eaten.  It can take 25 minutes for an overweight person to get the same message.  Eat slower and give your brain a chance to acknowledge it’s had enough instead to avoid eating past the point of being filled.

6.  Feed your taste buds – After a few bites, your taste buds no longer enjoy each mouthful as much as the first.  Like a wine connoisseur, relish every bite and stop when the flavor loses its initial enjoyment.

7.  Watch what you say to yourself – Avoid negative self-talk.  If you eat something you wish you hadn’t, don’t beat yourself up over it.  A couple of cookies aren’t going to make you fat, you don’t need to tell yourself you’re a “loser” or a “failure”, instead tell yourself, “it’s not big deal, I’ll stop now.”  Negative self-talk does a lot more damage than just undermining your weight loss plans.

8.  Start small – Don’t try to conquer your entire weight loss plan in one day.  Start small, eliminate your morning donut, incorporate an afternoon walk, whatever it might be.   Just don’t try to do everything at one time or you’ll find yourself feeling overwhelmed and defeated.