weightlosstips

With weight loss there are no quick fixes. It will take time and effort, but if you are dedicated and
persevere, you will be successful.

Here are a few simple lifestyle modifications that can easily become a part of a comprehensive
weight loss program.

1. Eat slowly. It is not only what you eat, but how you eat. Your mother probably told you this all
the time when you were growing up. But now there is scientific evidence that eating slowly can help
you feel more full and lose weight.

A recent study in the Journal of the American Dietetic Association found that women consumed
fewer calories when they ate slowly. In the study, the women took smaller bites, put down the fork
between bites, and chewed their food thoroughly (I recommend chewing each bite 40-50 times.)

Don't eat in a rush, when you are upset or worried, or while you are busy doing something else.
When you eat, enjoy yourself and just eat!

2. Eat protein with every meal. Protein is the best way to increase satiety, your sense of
fullness. This is one of the reasons why some low carb diets can be successful.

3. Take a “time out” when you have a craving. If you are having a craving for an
unwholesome food, take a 5-minute time out instead. Do some deep breathing, go for a walk, or
drink some water. Sometimes thirst can manifest as a craving for food.

4. Drink more water. Start off your day with a glass of filtered water when you first wake up. The
old standard of eight glasses a day is arbitrary and will be too much for some people and too little
for others.

Instead, I suggest that you try to drink enough fluids during the day that your urine is light yellow. A
darker color may indicate you need more water, and a clear color may indicate that you are
drinking too much.

In general, try to minimize coffee, soda and juices and replace them with filtered water.

Proper hydration can help to control cravings as thirst can sometimes masquerade as hunger.

5. Get enough sleep. Numerous studies have shown that inadequate sleep can be a significant
risk factor for obesity. In one study, subjects who reported sleeping more than 9 hours per night
had half the risk of obesity of subjects who slept 6 hours or less per night.

Inadequate sleep has been found to disrupt the endocrine system's regulation of fat metabolism
and alter insulin sensitivity. Stress hormones increase with sleep deprivation and can alter how
your body responds to carbs that you eat.

Other research has shown that sleep deprivation can increase cravings for sweets, carbs, and salt.

How do you know if you are getting enough sleep or not?

The best way to tell is how you feel in the morning. If you wake up and you feel rested, refreshed
and energized, then the quality of your sleep is good. If however you wake up and you still feel tired
or sluggish, then you may want to consider taking steps to improve the quality of your sleep.

If your sleep quality is poor, you may find it difficult to lose weight no matter how much you diet and
exercise.

6. The best time to exercise is first thing in the morning. Try to start your day with 30-60
minutes of cardio. And if possible, exercise on an empty stomach in the morning, that way the
calories you burn are from fat storage not from what you just ate. By starting off your day with
exercise you also are going to feel better, be more alert, and potentially increase your fat burning
metabolism for the rest of the day.

7. Acupuncture. Acupuncture can be an effective weight loss therapy. Acupuncture can help you
fall asleep easier and stay asleep throughout the night so you wake up rejuvenated. It can help
reduce cravings for sweets and other unhealthy foods. Obesity is generally considered to be an
imbalance in the energy of the body; by restoring the body energetically to a homeostatic state,
acupuncture can help with this aspect of obesity as well.

(This information is for informational purposes only and is not to be construed as medical advice.
Consult with your physician before beginning a diet or exercise program)

East West Fitness.com
Acupuncture Oriental Medicine

7 Weight Loss Strategies that Actually Work