What would you change to yourself?
Many of us, especially if we’re women, would say in a heartbeat: my body. The critical eye of a woman will never be fully satisfied with the way she looks. No matter how puffy or skinny she is, she will always want to have: a nice pair of longer legs, a rounder butt, more fully breasts, bigger and lighter eyes, fuller lips, longer hair, flat abs, small hips, no fat at all, straight shoulders, small waist, tiny body, a taller body, and of course, a skinner body. They all want to have that modeling body they see in all magazines and on the red carpet, at their favorite movie stars. From far away, the most difficult struggle for simple women will be that one with her pounds and fats and body image.
On short words, the crucial battle with the weight loss. Weight loss is a process that takes a lot of time and effort from us all and there are few people that are so determined to get it through and reach their goals of having a nicer body. Our perception and self esteem are highly linked to the body image and the way we see ourselves. Most of the women don’t feel very comfortable in their skin and body, which is why they are trying so hard to change it and make it better. There are few women that fully accept their bodies and are satisfied with the way they look.
For the unsatisfied ones and the ones that are constantly trying to improve their body image, we’ve prepared a long list of tips and tricks that can help you make your own personal weight loss program. So bare with us and stay tuned for what we have in store!
Let’s take on this journey by establishing why some of us have the bad luck of having a puffy body or having trouble with the weight, extra pounds and fats. The way our bodies look may be due to a several factors such as:
We’ve been fatty since the day we were born. We have never been skinny and tall and sexy and there are no photos of our childhood that picture us having another body instead of this in which we feel trapped.
Important thing to remember
No matter how your body looks, you must never think of it as a trap or a shell that squeezes your life and soul. It is what you have and you have to deal with it, because there are plenty of solutions to choose from. So, we’ve established that this is the way we’ve been all our lives. This fact might be due to several of others factors as well. Maybe it is because of the genetics.
If your parents are just like you, then you shouldn’t have the expectation to look differently. It is the genetic inheritance and you often can’t just fight your genes, they’re stronger. Secondly, your looks might be due to some health problems. The thyroid is a lot responsible for our fat storage and just by visiting a doctor and make some lab tests you can find out there’s a lot of other internal factors that are responsible for the way your body looks. The fact is that as we grow up, we start to realize the importance of your looks, especially being a girl. And we want to make a change. Start a diet. Follow a personal training program. This is the first big step into what follows next.
Maybe it’s our metabolism’s fault because we are a little fuller than most of our friends or people on the street. As like any other person in the world, you have a different and unique metabolism that is responsible for your body looks, personality and line. Specialists and nutritionist think that if you eat according to your metabolism’s needs, not only that you will look better, but you will feel better as well. And isn’t this the most craving thing for a woman – to feel good in her skin and be satisfied with the way her body looks and knowing that she can accept it, love it and make the most of it by taking good care of it?
Facts about metabolism
Anyways, there are three types of metabolism out there – the type A metabolism, the type B metabolism and the type C metabolism – and you should be able to identify your own, in order to know what you should be eating more and what you should be eating less. Let’s take a closer look at the three body types of metabolisms!
First, we have the type A metabolism, which likes a lot the salty foods and it is prone to anxiety. There is a good chance that you did not notice so far that your anxiety is linked to eating salty and fatty foods. Here are the most common characteristics of the type A metabolism: you have a very strong appetite, you are constantly craving for salty and fatty foods, you often feel fatigue and anxiety and you experience verbosity and openness towards people. There is a list of rules on how to eat if you’re the type A metabolism that you should respect. This type of metabolism can burn more easily fats and protein rather than the carbohydrates.
And this craving of yours for the fatty and salty foods is due to the stems from your body’s protein needs. The perfect meal for you should consist of 50% proteins, 30% fats and 20% carbohydrates. If you want to ensure that you eat the right things, here is a helping list for you to rest assure your worries:
-Choose lean proteins that have darker colors, such as chicken or turkey.
–Consume beef just occasionally.
-From the fish category, salmon and tuna would be an excellent choice.
-Consume milk with 2% fats, or eggs or whole milk.
-Keep in mind that full-fat dairy products are a lot better than chips for your type of metabolism.
-Eat a variety of fruits and vegetables as well, and avoid the processed foods, because they are loaded with sugar and sugar increases your anxiety.
-When you feel like eating potatoes and white bread, choose instead bread and pasta from whole grains.
Second, we have the type B metabolism. This particular type of metabolism characterizes the people that crave for sweets, either there are cakes, cake or ice cream. What your body actually needs is healthy carbohydrates, but you are keen on eat refined sugar mostly. Here are the basic characteristics for the persons with the type B metabolism: you have a poor appetite, you’re constantly craving for sweets, you are often sensitive, you’re driven by ambition, you’re a organized type of person and you have high levels of stress; also, you are a coffee addict and you have difficulty with the weight loss.
This type of metabolism should eat low fat and relatively low-protein foods that contain healthy carbs instead. Lots of fruits and vegetables are mandatory, and so are the whole grains. Your ideal meal looks more like this: 70% carbs, 20% proteins and 10% fats. Here are some types of food that you can base your meals on:
-Brown rice, whole grain bread, pasta from whole grains, barley.
-Chicken, turkey, white fish and plants that are rich in protein, like lentils and chickpeas.
-Eat low fat dairy products.
-If you want to reduce the caffeine addiction, try to intake green tea, which is a healthier version of coffee.
Thirdly, there is the type C metabolism, which corresponds to the persons that haven’t found themselves in neither of these categories. The type C metabolism craves for both salty foods and sweets, being more like a combination of metabolism type A and metabolism type B. Here are the most common characteristics for the type C metabolism: your appetite is variable and often unpredictable, you crave most for sweets and salty foods and savory, you often feel fatigue and anxiety, and the good part is that you have little difficulty in controlling your weight and weight loss.
Since type C metabolism has a easy capacity of burning fats, carbs and proteins as well, the perfect meal for these people would look a lot more like this: 33% proteins 33% fats and 33% carbs. If you’re asking what you should eat if you’re having the type C metabolism, here is a guiding list:
-You can consume most types of fats, and you should be glad about this.
-Still, choose a combination of low-fat products, such as yogurt, olive oil, low fat cheese.
-Extract your proteins from chicken, turkey, salmon, beef, soy and beans.
What to eat to lose weight?
When it comes to foods and weight loss, there are plenty of possibilities to follow and which help you with the calorie burning process. But maybe you’ll be glad to know that there are some foods that can help you with the weight loss process and respond very well for the metabolism types as well, and this even during the winter months. Here’s the magic list:
Yogurt. Who doesn’t love yogurt, right? This is a food rich in calcium and calcium helps speed up the metabolism speed, which means – you’re right – that you will be able to burn calories faster and this means you’re going to lose weight faster as well. Newsflash: yogurt plus probiotics helps you reduce the risk of accumulating fat in the abdomen.
Avocado contains unsaturated fatty acids and antioxidants, but also 14g of fiber that helps you with the calorie burning process. This is one of the fruits that contain healthy fats as well and it also maintains the health of the entire cardiovascular system.
Salmon contains omega-3 fatty acids that are good for building muscle, and according to specialist, the more muscle you’re building, the more calories you will be able to burn. But this is not the only good thing that omega-3 fatty acids can do – they can also reduce the stress levels of the hormones in the body that usually encourages people to eat more.
Beans are an excellent source of fiber and they also encourages the body to burn more calories, which means that the weight loss process will be more efficiently with this little help.
Hot peppers. Would you have thought that hot peppers can help burn 50-100 calories immediately after eating? Well, it is true! And surprising. And if you can stand the hot taste, you definitely must give them a try, right? After all, everything is for a noble cause that you’re trying so hard to achieve – weight loss.
Green tea. Little do we know about the powers of this tea over the health of our bodies and a lot has been said and tested by the nutritionist. One important conclusion we’re reached is that green tea promotes weight loss and it is good for the stimulation of the nervous system and the burning calories process. One minor thing about the green tea is establishing the right amount you should consume, because this is up to how exactly the caffeine that it contains might affect you.
Coffee. Coffee is not only a great energizer, but also a fast and good way of speeding up your metabolism and making it burn the stored fat with just 2 cups of coffee per day, especially if you’re serving it before the exercise routine.
The fact is, these are all great tips if you’re planning to start your own weight loss program, because this should not consist entirely of the physical activities and exercises, but also from a good and healthy diet. On the diet subject, much can be said and much more tips can be given, especially if they come from normal people that have tried their own recipes for losing weight fast.
But a weight loss program – and especially a good one – does not include only the diet planning and choosing. It also involves a long-term plan to keep the weight off over the long run, a guidance about ways in which you can develop a healthier lifestyle altogether, including eating and physical activities and habits, ongoing monitoring, feedback and support, the construction of slow but steady weight loss goals.
How to chose the best weight loss program
You have to take into consideration that there are several types of weight loss programs and that not all of them are good for you. For example, there are weight loss programs that are based on low calories diets and this is good for the people that have a lot of excess weight and they want to lose weight really fast. It is best that this type of diet should be under close medical supervision and be based on frequently visiting your doctor and do medical tests. Also, some of the weight loss programs are offered online nowadays, and you can benefit from a lot of advantages, such as:
-Weekly lessons that are structured according to your personal goals and needs.
-Support provided for your goals.
-Self-monitoring habits such as eating and physical activities. You can monitor your actions through your cell phone or by using a online journal.
-You receive regular feedback from a personal trainer and counselor, and this feedback is focused either on the goals, the progress, or the results, or even each and every one of them, and it is given to you by email, telephone or text messages.
-Social support provided by a group of people that are taking the same online weight loss program, which is provided through chat rooms, online meetings or bulletin boards.
However, if you’re considering establish your own weight loss program, there are a few things to keep in mind. Everybody wants to lose weight and do it as healthier as possible, with the best results on the long run, but unfortunately, not all the weight loss programs and tips that are advertised in the commercials or promoted online are working for you.
This is why you should consider creating your own weight loss program, because it will not only be more beneficial to you and particularly adapted to your needs and body, but you will also be keener on sticking to it on the long run. Plus, tailoring your own weight loss program gives you the chance to buy only what you can afford, what you like or dislike, either if it’s about the food or about the physical activities that you have in mind. Here are some useful steps that can help you create your own weight loss program and stick to it for a longer period of time:
First, go see a doctor. He or she might know exactly what you need for this kind of plan. The doctor knows your body better than you, internally speaking. He or she will also supervise your medication during the training.
Set some realistic goals. Otherwise said, keep your expectations low and don’t jump to high conclusions. Too larger goals often lead to feelings of discouragement and make you give up in the end. So take into consideration that you can only lose one or two pounds per week, that the diets that promises you faster results are not so bright as they seem, that it is better to set multiple and small goals in order to make sure that you can accomplish them, it is important to keep track of your progress on your own calendar.
Think of some rewards you can use after you’ve accomplished your goals. Maybe after you accomplish your first goal, you will buy yourself a nice dress. After the second goal, you can go to movie at a cinema and enjoy an entire evening with your best friends. After the third goal, you can go to a new place or do a thing that you’ve wished to do for so long. And the list could go on. Rewarding yourself will keep you more motivated and make you stick to the plan.
Plan and write your lifestyle changes. In order to have an efficient weight loss program, you have to understand that there will be some changes you’ll need to do in your life. Every small change to your diet and lifestyle should be registered, so that you won’t skip it, considering it unimportant. Also, try not to be too drastic when you’re planning for your diet. Don’t exclude foods that you like or enjoy, rather keep them as rewards or for the cheat day. Then get to the serious business, which is….
Set your daily calorie limit for the weight loss plan. Whatever your plans are, you will also have to cut the amount of calories that you intake if you want to see any results at all. Here are some useful tips for this part of the planning: on a daily basis, it will be good to burn 500-700 calories which will result in that one to two pounds that you’re trying to lose week after week after week; use online instruments that help you measure the calorie amounts you need to intake, there are plenty of online apps that can do the math for you.
Carefully measure your portions. Set the measures equally for each meal you take and also for the snacks. Use specific tools – bowls, dishes and cups – that can help you keep track of the food you eat.
Select a higher protein or a moderate protein diet. This will prevent you from being hungry all the time and will also prevent you from feeling that you’re starving. It is said that higher protein diets help you lose weight a little faster.
Choose a low carb diet or a moderate carb diet as well. The first category is thought to be quicker on the results rather than the second one, but overall and for the long run, they both show the same results.
Add more fruits and vegetables to your meals. Both categories are low in calories and very nutrient-dense. They both contain a large variety of antioxidants, minerals, vitamins and fibers. Serve fruits one or two times per day and aim for five servings of vegetables each day.
Hydration is very important in your diet. Drink hydrating fluids daily and we’re not talking about coffee and juices. Eight glasses of water daily plus other fluids that you enjoy should be more than enough.
Don’t forget the regular physical activity part. On a week, you should have 150 minutes of aerobics and about 20 minutes of strength training. If you’re a beginner, start with small steps of regular activity so that you can develop resistance.
If you’re thinking about following a diet, choose one that is supervised. There are plenty of choices here: you can try either a low-carb/high-protein diets, low-fat diets, Mediterranean-style diets, or look into some medical weight loss programs. Medically supervised diets are the ones dictated by your doctors and dietitians.
If you want to stick to your weight loss program, try out one of these tips:
Keep a record of your entire activity, either diets or physical habits. Start a journal in which to write down your foods and read it full every once in a while, so that you can notice the improvements. Seeing where you’ve started from and where you got to with your weight loss program is a good way to keep you motivated and up to fulfill your goals for the long run.
Constantly reevaluate your plan. Are you satisfied with the results so far? Is something not working as you’d hope it would? Note down everything that worked and everything that didn’t work. This should be useful and tell you how to modify your routine and constantly improve it. Look for new ways that complete and substitute what didn’t work on your weight loss program in the first place.
Find a support group. Either it’s about your friends that are struggling with the same problems as yours or you’ve found a online support group that share the same concerns and activities like you, it is good to talk to people every once in a while. Share their progress or hard times with them, listen to their advice and if you think they’re going to be helpful, add them to your weight loss plan and program. Every piece of information is valuable and all the encouragements and congratulations that you will receive from a support group will make you even more determined to finish what you’ve started. And if this is not a proper motivation, then I don’t know what else could be!
This is a good plan for your weight loss programs and the steps are really easy to fulfill. If you need any extra advice or tips, read the lines below:
Eat healthy breakfasts and as often as possible. Do not skip them unless you have to. Breakfast keeps you from being hungry later in the day and will play a major role in your weight loss program. And if we’re speaking about breakfast, word is out there that it should be high on proteins, because it will reduce cravings and calorie intake for the entire day.
Do some kind of exercises on a daily basis. It doesn’t matter if it is for 5 minutes or for 60 minutes, it is important that you constantly train your body and make him more fit.
Have patience. A weight loss program takes times and requires effort, and patience here is a very powerful virtue. So be patient with your weight loss program. It will eventually show its results.
Avoid consuming sugary drinks or fruit juice. As we’ve said, water is saint on a weight loss program. Also, try to drink the water a half hour before every meal. This helps you lose 44% weight in the course of 3 months.
Try to eat soluble fiber, because it reduces fat, especially the one that is localized in the belly area. And we so know it, belly fat is the worst nightmare for a woman and it doesn’t disappear as quickly as any other fat storages. Your eating habits should include whole, unprocessed foods, because they are not only healthier, but also more filling and less likely to cause you to overeat. Also, try to eat slower, because the fast eaters are the one most probable to gain weight over time. The process of slowly eating helps you feel fuller and can also boost weight-reducing hormones. Also, it is noticed that people who eat slow use smaller plates of foods. It might sound strange, but it apparently works, so maybe you should give it a try too!
Drink coffee or green tea. The caffeine that can be found on both drinks is said to boost your metabolism and making it burn the calories more rapidly.
Do sleep well each and every night. And by sleeping well we mean the at least 8 hours sleep per night, because poor quality sleep can be one of the factors that makes you gain weight, so taking care of your sleep should become a priority from now on.
There are a lot of theories for the weight loss programs and diets and workout routine out there, but most of them are so complicated and so unworthy of our time, because let’s face it, people who are searching for a way to lose weight don’t want to read about complicated weight loss programs, they just want to read a few quick and simple steps that they think they can do by themselves, without having to spend money on specialists to tell them what’s best for them. We like to do things on our own and the weight loss program is one of the things we also try to keep private, for our peace of mind.
Success will surely be more tasteful if we are aware that we did it all by ourselves, without no one from the outside to interfere and show us the right way. I believe it is a matter of self pride – to change your lifestyle and the look of your body in order to feel more satisfied with your looks and feel better in your skin is not something that anyone can do. And the ones that succeed, do so because they are very strong motivated and hard working and ambitious. These are all part of the success of a weight loss program.
Keep in mind that starting is easy but maintain is the real pain in the ass. But the results are worthy. So the next time somebody else asks them what is that one thing that they wish to change about them, the answer won’t definitely be “My body”.