diet well

For the last few years we in the western world have been steadily getting fatter,scientists and drug companies are all trying to find ways to reverse this.

The reason why we gain or lose weight are complicated and not just related to

diet and exercise.

Exercise lifestyle attitude and genetic make up are all complicated and contributary factors.

Some people can seemingly eat a horse and not gain any weight  whilst others need only look at food to gain inches.

But without doubt good diet and regular exercise can have a significant impact on everyone`s life.

•    Tips to help reduce  fat and cholesterol in your body

  
   

   

  • Steam, boil, bake, or microwave vegetables rather than frying.
  • Season vegetables with herbs and spices instead of fatty sauces, butter or margarine.
  • Try flavored vinegars or lemon juice on salads or use smaller servings of oil-based or low-fat salad dressings.
  • Try whole-grain flours to enhance flavors of baked goods made with less fat and fewer or no cholesterol-containing ingredients.
  • Replace whole milk with low-fat or skim milk in puddings, soups and baked products.
  • Substitute plain low-fat yogurt or blender-whipped low-fat cottage cheese for sour cream or mayonnaise.
  • Choose lean cuts of meat, and trim fat from meat and poultry before and after cooking. Remove skin from poultry before or after cooking.
  • Roast, bake, broil, or simmer meat, poultry and fish rather than frying.
  • Cook meat or poultry on a rack so the fat will drain off. Use a non-stick pan for cooking so added fat is unnecessary.
  • Chill meat and poultry broth until the fat becomes solid. Remove the fat before using the broth.
  • Limit egg yolks to one per serving when making scrambled eggs. Use additional egg whites for larger servings.
  • Try substituting egg whites in recipes calling for whole eggs. Use two egg whites in place of one whole egg in muffins, cookies and puddings.
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        How to beat a Weight Loss Plateau

A weight loss plateau usually occurs within about a month of starting a reduced-calorie diet, and may reoccur from time to time thereafter. During such a plateau, weight reduction stops completely or slows down to almost nothing.

Why Does it Happen?

A weight loss plateau may occur because  your body simply wants a "rest" to cope with your calorie-reduction; or  your calorie-intake is in balance with your calorie expenditure; or  you have reduced your calorie-intake too much. If your calorie-intake is too low, your body thinks there is a "famine" and slows down your metabolism  in order to conserve calories.

What's the Solution?

Raise your metabolism  by increasing your activity level. Increasing your activity level usually boosts your metabolic rate and re-starts weight loss. For example, if you exercise for 20 minutes each day, increase this to 25-30 minutes each day, and weight loss should resume. If you are already exercising quite hard, try varying your workout routine. For example, if you do 20 minutes cardio and 30
minutes strength-training, switch them around.

Avoid going too long without food. Going without food for long periods can also trigger a weight loss plateau. Ideally eat something (e.g. piece of fruit) every 3 hours (women) or about every 5 hours (men). This reassures your body that food is plentiful and facilitates calorie-burn.
 Try to be patient. Your weight loss plateau will disappear, but it typically takes anything between 1-4 weeks.