06 Jan 2013

Tired of going on crazy diets? Do you start your day with healthy eating and then end up binging by the end of it? Well, you have clearly been following all the wrong rules for weight loss. It might not be the easiest thing in the world, but surely isn’t as complex as you would like to think.

1. Set Realistic Goals:

You must know that weight loss is very challenging. It comes with a price. You have to follow a particular plan in order to get maximum results within the shortest period of time. However you must also remember to be realistic about it. It is not possible to lose 5 kgs in a week. The maximum you can lose is 1 to 2 pound per week (1). It might not be a drastic change but will certainly help you feel light. That tight pair of jeans will fit you better.

2. Set A Time:

Finding other smart ways on how to lose weight in a week? You have to set time for yourself while eating. Paced meals are full of pleasure and trigger hormones of satiety (2). When you gulp down your meat at one go, you often end up over eating. So make sure you set a timer of 20 minutes to build yourself as a slow eater.

3. Eat More Vegetables:

When you are trying to shed weight in a week, it is better to focus on veggies! Eating more fruits and veggies is a natural and quick way to drop the pounds. It is high in fiber and water which fills you up within just a few calories. Cook them perfectly without any added fat. Also add some lemon for seasoning.

4. Soup It!

Soups are a fantastic idea to lose weight. When you drink more soups, you lose more weight. Minestrone, Chinese won-ton and tortilla soups are great choices. Having soups at the beginning of a meal can curb your appetite as a result of which you eat less. Instead of having canned soup, make some at home using lean meat and fresh vegetables. Don’t have creamy soups whatsoever.

5. Whole Grains:

Opting for whole grains is also a good choice. Brown rice, brown bread, whole wheat, oats and buckwheat fall under this category. They fill you up within fewer calories and improve cholesterol levels too.

6. Don’t Eat Bacon:

Skip the bacon. When you are making a sandwich at home, add eggs and veggies if you like. But don’t add bacon at all. This will save 100 calories and help you lose 10 pounds at the end of the year just like that. You can also lose some weight in a week if you keep eating right and exercise.

7. Remove Sugar:

Sugar is the last thing you should think about while trying to lose weight. It contains a lot of calories and fat that lowers your chances of weight loss. It is also difficult to burn all the calories. If you really love sweets, have fruits. Add strawberries, mint and lemon to your drinks to add more taste.

8. Drink Green Tea:

Drinking green tea daily is an excellent strategy for weight loss. Studies have declared that green tea can boost the calorie burning engine in your body temporarily. It is also a refreshing drink that boosts metabolism and removes belly fat easily.

9. Do Some Yoga:

Yoga is also a great way to shed weight. According to the Journal of American Dietetic Association, women who do yoga daily weigh lesser than those who don’t.  This practice makes you mindful of what you’re eating and develops self awareness too.

10. Burn Extra 100 Calories:

You can burn extra 100 calories throughout the day by doing a couple of quick and easy exercises. Walk a mile within 20 minutes or clean the house for 30 minutes. You can jog for 10 minutes or just use the skipping rope for the same period of time. This will help you lose weight within a week without dieting.

11. Eat Healthy Snacks:

Eating healthy snacks will also boost your chances of losing more weight. Make sure you carry something nutritious in your bag every time you step out. Fruits, granola bars or a packet of plain popcorn seems a better idea. These low calorie snacks are better than the higher calorie treats (3).

12. Reduce Your Portions:

If you are trying to lose weight within a week, it would be wise to reduce the size of your plate. Eating less means fewer calories. And fewer calories mean more weight loss. When we are dining, we often tend to eat way more than we are supposed to. Cut the portions in half and make sure you are choosing smaller portions. When you are eating at home, remember to keep away yesterdays leftovers. That should also help.

13. Don’t Eat In Front Of The Television:

Keep all distractions away while eating. Turn off the television; stop reading a book or a magazine when you are the dining table. Focus on the food and savour morsel. This habit will increase awareness and help you need as much as you should.

14. No Crispy, Creamy Or Cheesy:
These 3 C’s should be out of your plate. No sauces, fried foods or calorielicious spreads. Skip the cheese when it comes to sandwiches and rolls. Also don’t add mayonnaise or butter while cooking something at home. Add lemon and pepper for zest. Go for broth based soups instead of the creamy ones.

15. Eat Cautiously:

Eat before you are starving and stop before you are full. When we starve, we tend to eat more than we should. This is a disaster. Eat slowly and just before you are about to feel satisfied, stop. Drink a glass of water. This should help.

16. Sleep:

When you sleep more, you weigh less. Now this might sound surprising but it is entirely true. To lose weight, you must take rest. If you are someone who likes to work late at night, do think again. When your biorhythms are off, you do end up eating more than you should be. Losing sleep can affect your body shape, reduce the production of hormones and lead to belly fat (4).

17. Eat Fat:

To burn body fat, you should eat fat. Yes, you heard me right! Good fats include salmons, omega 3 fatty acids, walnuts and avocados. They contain nutrients which keep you full throughout the day.

18. Vitamin C:

Vitamin C is a must for all weight loss plans. Fruits that fall within this category are grapefruits, oranges, kiwis etc. They keep your body healthy and prevent binging. Vitamin C burns body fat into fuel which ultimately leads to weight loss.

19. Short Bursts Of Exercise:

100 crunches a day will give you better abs. But what are you going to about that layer of fat on top? To get the results you really want, try short bursts of exercise. Try something that burns body fat. Cardio circuit for 15 minutes or the skipping rope for 10 minutes seems like a good idea. You could also try the plank exercise. Keeping yourself active throughout the day also helps.

20. Think Outside The Gym:

When it comes to exercise, always think outside the gym. Do some cardio at home, use the jump rope, go on brisk walks, climb the elevators or do some cleaning at home. This will burn more calories and help you shed the weight faster. Add more non-exercise activity can actually burn calories (5). This is something you can incorporate in the long run.

21. Drink Lots Of Water:

Drinking 2 to 3 litres of water is a must for every weight loss plan. Drink a glass of water before starting a meal and finish it off with another glass. Make sure you carry a bottle of water in your bag before stepping out. People who drink more water and less of soda or other calorie filled drinks have higher chances of losing weight (6).

22. Walk Or Jog:

Walking and jogging is a great way to shed pounds without hitting the gym. You can easily burn 100 calories per mile by walking (7).

23. Exercise In The Morning:

A smart way to burn the pounds is to exercise early in the morning. According to a recent study on overweight women, consistent morning exercises that go up to 4 hours per week led to better sleep at night (8).

24. Lift More Weights:

Weight lifting is a smart way to lose body fat. It will burn body fat and help in building lean muscles. It is also true that more muscle means quicker metabolism (9). This will put all the calories you are consuming to better use.

25. Follow The 80/20 Style:

Eat healthy 80% of the time and binge 20%. This means you should eat more organic foods throughout the week and keep one meal per weekend for junk! This will help you binge less and control when binge strikes.

26. Be Positive And Stress Less:

Don’t focus on the scale; focus on how it feels. Positive aspects build self esteem, reduce stress and improve your weight loss experience.

Are you tired of trying out various diet plans flooding up in the market today? Losing weight is no more a nightmare these days! To help you out, we have conducted an expert round up with renowned fitness experts. Here are the 3 simple tips given by each expert on how to lose weight easily, in a weeks time.

အသင္သည္ လြဲမွားေသာ စားေသာက္နည္းမ်ားေၾကာင့္ စိတ္ညစ္ေနပါသလား ။ေန႕တစ္ေန႕ရဲ႕အစမွာ က်န္းမာေသာ အစာအစာမ်ားကုိ စားသုံးျပီး တစ္ေန႕တာကို ကုန္ဆုံးေစပါသလား။ ပုံမုန္အားျဖင့္ လြဲမွားေသာပုံစံေလးေတြေၾကာင္း သင္ကိုယ္အေလးခ်ိန္မက်ဘဲ ျဖစ္ေနပါတယ္။ ေအာက္ေဖာ္ျပပါ အခ်က္မ်ားကသင္အျမန္ဆုံး အလြယ္ကူဆုံးႏွင့္ အျမန္ဆုံးကုိယ္အေလးခ်ိန္က်ေစပါတယ္။

၁။ အမွန္တကယ္ျပဳလုပ္မည့္ ပန္းတိုင္ခ်ပါ။
၀ိတ္ခ်ျခင္းဆိုတာ လြယ္ကူတဲ့အရာေတာ့မဟုတ္ပါဘူး။ သူ႔မွာေတာ္ေတာ္ေလး ေပးဆပ္ရပါတယ္။ အခ်ိန္တိုအတြင္းမွာ ၀ိတ္က်ဖို႔အတြက္ဆိုရင္ သင္ကအျပင္းအထန္ Plan ေတြျပဳလုပ္ဖို႔လိုပါတယ္။ ဥပမာ- တစ္ပါတ္အတြင္းကို ငါးကီလို (၁၂ ေပါင္) က်ဖို႔ဆိုတာ မျဖစ္ႏိုင္ပါဘူး။ ဒါေပမယ့္လည္း တစ္ပါတ္အတြင္းမွာ ႏွစ္ေပါင္ေလာက္ေတာ့ က်ႏိုင္ပါတယ္။ ထိုအရာက ရုတ္တရက္ခ်က္ခ်င္း ေျပာင္းလဲျခင္းမဟုတ္ေပမယ့္ တစ္ျဖည္းျဖည္းနဲ႔ သင့္ခႏၶာကိုယ္က ၾကည့္ေကာင္းလာပါလိမ့္မယ္။ 

၂။ အခ်ိန္ႏွင့္ စနစ္တက်လုပ္ပါ။
သင္က အစားစားခ်ိန္ေတြကိုလည္း ေသေသခ်ာခ်ာ ျပဳလုပ္ရပါမယ္။ သင္က ထမင္းစားခ်ိန္တြင္ အလ်င္အျမန္စားသံုးသူျဖစ္ပါလ်င္ ကိုယ္အေလးခ်ိန္တတ္ေစပါသည္။ အထူးသျဖင့္ ဗိုက္တြင္အဆီပိုမ်ားထြက္လာပါသည္။ ထုိ႔ေၾကာင့္ အစာစားခ်ိန္ (ထမင္းစားခ်ိန္) ကို မိနစ္ ၂၀ ခန္႔ၾကာေအာင္ ျဖည္းျဖည္းခ်င္း၀ါးစားပါ။ အကယ္၍သင္သည္ အသားကို အလြန္တရာခံုမင္ႏွစ္သက္ေသာသူျဖစ္ပါလ်င္ ေသခ်ာဂရုစိုက္ရပါမည္။ အသားကို အလြန္အမင္းစားသံုးျခင္းသည္ ကုိယ္အေလးခ်ိန္တတ္ေစပါသည္။ 

၃။ အသီးအရြက္မ်ားမ်ားစားပါ။
အကယ္၍သင္သည္ တစ္ပါတ္အတြင္း ကိုယ္အေလးခ်ိန္ျမန္ျမန္က်ေစခ်င္လ်င္ အသီးအရြက္မ်ားမ်ားစားပါ။ အသီးႏွင့္အရြက္ကို စားသံုးျခင္းသည္ ကိုယ္အေလးခ်ိန္ကို က်ေစပါသည္။ အဘယ့္ေၾကာင့္ဆိုေသာ္ အသီးအႏွံမ်ားတြင္ ေရဓါတ္ႏွင့္အမွ်င္ဓါတ္ မ်ားစြာပါ၀င္ေသာေၾကာင့္ ကယ္လုိရီအနည္းငယ္မွ်သာ ပါ၀င္ပါသည္။ အကယ္၍သင္သည္ ဟင္းရြက္ခ်က္မည္ဆိုပါလ်င္ ဆီမထည့္ဘဲႏွင့္ ေသခ်ာခ်က္ျပဳတ္ရပါမည္။ အခ်ိဳ႕ေသာ အရြက္ဟင္းမ်ားတြင္ သံပရာသီးအနည္းငယ္ထည့္ေပးလ်င္ ပိုေကာင္းပါသည္။ 

၄။ အရည္မ်ားမ်ားေသာက္ပါ။
အရည္မ်ားမ်ားေသာက္ျခင္းသည္လည္း ေကာင္းမြန္ေသာ အေလ့အထျဖစ္ပါသည္။ သင္သည္ အရည္မ်ားမ်ားေသာက္ေလ ကုိယ္အေလးခ်ိန္ျမန္ျမန္ေလ်ာ့က်ေလ ျဖစ္ပါသည္။ ခ်ဥ္စပ္ ဟင္းရည္မ်ားသည္ ကိုယ္အေလးခ်ိန္က်ျခင္းအတြက္ ေကာင္းမြန္ေသာ ေရြးခ်ယ္ျခင္းျဖစ္ပါသည္။ အစာမစားခင္ ဟင္းရည္ေသာက္ျခင္းသည္ သင့္အား အစာအလြန္အမင္းစားျခင္းမွ ကာကြယ္ပါလိမ့္မည္။ အဆင္သင့္ျပဳလုပ္ထားေသာ ဟင္းရည္မ်ားေသာက္မည့္အစား လတ္လတ္ဆက္ဆက္ျပဳလုပ္ထားေသာ ဟင္းရည္မ်ားကိုသာ ေသာက္သံုးသင့္ပါသည္။ 

၅။  အေစ့အစံမ်ား 
အေစ့အစံမ်ားမွရေသာ အစားအစားမ်ား (ဥပမာ -ေပါင္မုန္႔ညိဳ၊ ဆန္ၾကမ္း၊ ဂ်ံဳ) အစရွိေသာ အရာမ်ားသည္ ကယ္လိုရီအနည္းငယ္သာ ပါ၀င္သည္။ 

၆။ အသားေျခာက္မ်ားကို မစားပါႏွင့္။
အသင့္စားသံုးႏိုင္ေသာ အသားေျခာက္မ်ားကို တတ္ႏိုင္သေလာက္ေရွာင္ပါ။ အကယ္၍သင္သည္ sandwich ၾကိဳက္သူျဖစ္ပါလ်င္ အသားမ်ားကိုေရွာင္ျပီး ၾကက္ဥႏွင့္အရြက္မ်ားကိုသာ မ်ားမ်ားစားသင့္ပါသည္။ အစာစားခ်ိန္ပံုမွန္စားျပီး ေလ့က်င့္ခန္းပံုမွန္လုပ္လ်င္ ခဏေလးအတြင္းမွာပင္ သင္ကိုယ္အေလးခ်ိန္ က်ႏိုင္ပါသည္။ 

၇။ သၾကားဓါတ္ေရွာင္ပါ။
သၾကားမွာ အဆီဓါတ္ႏွင့္ ကယ္လုိရီမ်ားစြာပါ၀င္ေသာေၾကာင့္ သင့္ကိုယ္အေလးခ်ိန္ေလ်ာ့ခ်ဖို႔အတြက္ အေႏွာက္အယွက္ျဖစ္ေစပါသည္။ သၾကားသည္ ကယ္လုိရီေလာင္ကြ်မ္းျခင္းကိုလည္း ေႏွးေစပါသည္။ အကယ္၍သင္သည္ ခ်ိဳေသာအသီးမ်ားကို အလြန္အမင္းၾကိဳက္သူျဖစ္ပါလ်င္ သင္စားေသာအရာမ်ားထဲတြင္ စေတာ္ဘယ္ရီသီး၊ သံပုရာသီးႏွင့္ အဆိမ့္ဓါတ္ပါေသာ အရာမ်ားကို အစားထိုးစားသံုးသင့္ပါသည္။

၈။ လက္ဖက္ရည္ၾကမ္းေသာက္ပါ။ 
ေရေႏြးၾကမ္း ေသာက္ျခင္းက ကိုယ္အေလးခ်ိန္ေလ်ာ့က်ဖို႔အတြက္ အေကာင္းဆံုးနည္းလမ္း ျဖစ္ပါသည္။ ေလ့လာခ်က္မ်ားအရ ေရေႏြးၾကမ္းသည္ သင္၏ခႏၶာကိုယ္ထဲမွ ကယ္လုိရီေလာင္ကြ်မ္းျခင္းကို ျမွင့္တင္ေပးပါသည္။ သူသည္ အစာေခ်ျဖတ္ျခင္းကို လ်င္ျမန္ေစရံုသာမက ၀မ္းဗိုက္အဆီမ်ားကိုလည္း အလြယ္တကူေၾကေစပါသည္။ 

၉။ ေယာဂလုပ္ပါ။
ေယာဂေလ့က်င့္ခန္း ျပဳလုပ္ျခင္းသည္ ကိုယ္အေလးခ်ိန္က်ဖုိ႔အတြက္ အေကာင္းဆံုးနည္းလမ္းျဖစ္ပါသည္။ အေမရိကန္ အစားအစာအဖြဲ႔အစည္း၏ ေလ့လာခ်က္အရ ေယာဂေလ့က်င့္ခန္း ေန႔စဥ္ျပဳလုပ္သူသည္ ေလ့က်င့္ခန္းမလုပ္သူမ်ားထက္ ကိုယ္အေလးခ်ိန္ေလ်ာ့နည္းေၾကာင္း သိရွိရပါသည္။ 

၁၀။ ကယ္လိုရီ ၁၀၀ ကို အလ်င္အျမန္ေလာင္ကြ်မ္းေစျခင္း
သင္ခႏၶာကိုယ္ထဲမွာ ပိုေနေသာ ကယ္လိုရီ ၁၀၀ကို အလ်င္ျမန္ဆံုးႏွင့္ အလြယ္ဆံုးေလ့က်င့္ခန္းျပဳလုပ္ျပီး ေလာင္ကြ်မ္းေစႏိုင္ပါသည္။ မိနစ္ ၂၀ အတြင္း တစ္မိုင္ခန္႔ အျမန္လမ္းေလွ်ာက္ပါ။ သို႔မဟုတ္ အိမ္သန္႔ရွင္းေရးလုပ္ငန္းမ်ားကို မိနစ္ ၃၀ ခန္႔ ျပဳလုပ္ေပးပါ။ သုိ႔မဟုတ္ ၁၀ မိနစ္ခန္႔ အေႏွးေျပးေပးပါ။ ထုိကဲ့သုိ႔ ေန႔စဥ္ျပဳလုပ္ပါလ်င္ တစ္ပါတ္အတြင္း ကိုယ္အေလးခ်ိန္ သိသိသာသာက်ဆင္းေစပါသည္။

၁၁။ လတ္ဆက္ေသာ သေရစာမ်ားစားပါ။
လတ္ဆက္ေကာင္းမြန္ေသာ သေရစာမ်ား (ဥပမာ - အသီးမ်ား၊ ေျပာင္းဖူးေစ့မ်ား၊ သၾကားအလြန္အမင္းမပါေသာ ေျပာင္းဖူးေပါက္ေပါက္) ကို စားသံုးေပးပါ။ 

၁၂။ အစာပံုမွန္စားသည္ထက္ ေလ်ာ့စားေပးပါ။
အစာမ်ားကို ပံုမွန္စားသည္ထက္ ေလ်ာ့၍ စားျခင္းသည္ ခါတိုင္းထက္ ကယ္လိုရီ နည္း၍ရရွိျခင္းေၾကာင့္ ကိုယ္အေလးခ်ိန္ကို ပုိ၍အလြယ္တကူက်ေစပါသည္။ လူအမ်ားစုသည္ ညစာစားေသာအခါတြင္ ခါတိုင္းထက္ပို၍စားသံုးၾကသည္။ ညစာကို ပံုမွန္စားျခင္းထက္ တစ္၀က္ခန္႔ေလ်ာ့၍ စားျခင္းသည္ အင္မတန္ေကာင္းမြန္ေသာ အေလ့အထျဖစ္ပါသည္။


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