December 25th, 2010 
admin Losing weight may be a challenge that each and everyone of us certainly has encountered. Some are lucky enough to be faced with such problem on their 30’s or 40’s but some are actually struggling for most of their lives. With the wide array of food options we have and the work load and recreation that encourages sedentary lifestyle, no wonder why our generation is getting heavier. The younger generation face the same fate, 17% of children in America are actually obese. Losing weight involves complicated changes in lifestyle that may or may not work. Something which is very effective on one person may not be as effective on the other. Nevertheless, there are some rules that apply on the general population in order to shed off pounds.
Eat. Research shows that breakfast is the most important meal of the day. Gaining knowledge on what, when, and what amounts to eat during breakfast makes a huge difference in losing weight. Eat within one hour after waking up, at this point you body has been dormant for about 6 to 8 hours. This is the best time of the day to stack up carbohydrates in our body since we have the rest of the day to use it as energy. Oatmeal is a very good idea because of its fiber content, it will actually keep you full therefore avoiding over eating later. Fruits like bananas and apples can provide variety on your breakfast plate. A cup of low fat milk instead of a Starbucks Cocoa Grande (433 cals) is a better option, though black coffee is fine. Eat every 3 hours to keep your metabolism going. Skipping meals has always been a bad idea since it will throw setbacks on your metabolism and will cause you to eat more later.
Exercise. Arguably, the fastest way to lose weight, exercise as a weight loss measure can only succeed if we expend more calories than we consume. Intense physical activity such as swimming, aerobic exercises or running burn more calories, while weight lifting develops muscles. Aside from looking sleek and toned, muscle cells require more calories than fat cells even at rest. The result will be a higher daily calorie expenditure which translates to weight loss.
Sleep. Recent studies show that there are 2 ways sleep affects your ability to lose weight. First, lack of sleep has been shown to affect the secretion of the hormone cortisol, which regulates appetite. Consequently, people who lack sleep may still feel hungry even with adequate food intake. Second, it increases fat storage. Sleep loss interferes with the body’s ability to metabolize carbohydrates leading to higher blood sugar levels. Excess blood sugar causes overproduction of insulin which can lead to the storage of fat and insulin resistance. This not only makes us fat but also increases our risk of developing Diabetes.
Sometimes, we get distracted by new diet fads and fitness hypes that we encounter, we forget the most basic rules of losing weight. True, it involves lifestyle changes but towards a healthier lifestyle in the long run, which, in the first place, is the reason why we are trying to lose weight.
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