Guidelines to Lose the Weight

Copyright © 2013 Eli Gali

Want to lose weight but don’t know what to do? Following some simple guidelines, it is possible to lose weight by doing any of the following three things: exercise, diet or drug/supplement.

For most healthy adults, exercising is the healthiest and quickest way to lose weight. Getting a full 20 minutes a day of aerobic activity can be very beneficial to your overall well-being and can help you lose weight. In order to effectively lose or maintain weight, some people will need about 40 minutes of moderate physical activity per day. If you’re breaking up your exercising into parts, be sure that each of your sessions last a minimum of 10 minutes in duration. Strength training exercises at least twice a week can greatly improve your ability to lose weight as well. Strength training can include the use of weights or calisthenics. Calisthenics are a form of exercise consisting of a variety of simple, often rhythmical, movements, generally without using equipment or apparatus. They are intended to increase body strength and flexibility with movements such as sit-ups, jumping, push-ups or kicking, using only one’s body weight for resistance.

As far as diet is concerned, the rules are pretty simple. Don’t eat fatty foods and try to stay away from carbohydrates that measure high on the Glycemic Index. The Glycemic Index measures how high and how quickly blood glucose levels changed after eating carbohydrates. The higher the Index, the higher the rise in blood sugar and the longer it takes to return to normal. For a healthy diet, it’s best to focus on foods with low Glycemic Index such as whole grains, oats and whole wheat pasta. Carbohydrates that you should stay away from include white breads, short-grain rice, cornflakes, potatoes, pasta and fried food with breading.

The most successful dieters, regardless of whether their goal is muscle gain or fat loss, construct meals by mixing proteins, good carbohydrates and vegetables. Proteins in the diet are known as macronutrients and contribute energy (calories) to the body. Protein is also used as an enzyme that will ‘kick start’ reactions in the body such as metabolism and gene growth and repair. Great sources of protein include fish, chicken, steak, pork, cheese, milk, eggs, lentils and tofu.

Adding any vegetable to a combination of good carbohydrates and proteins will always complete a healthy meal nicely.

Probably the most important thing you can do to lose weight is watch your caloric intake, especially from sugary drinks. Drinking a lot of water can offer many benefits such as balancing your body fluids, energizing your muscles, keeping your skin looking good and helps maintain normal bowel function. Try and stay away from fruit juices because they’re high in sugar. Finally, do not drink sodas! Sodas dissolve tooth enamel, can eventually cause heart disease, give you kidney issues, osteoporosis, make you obese and increase you risk of diabetes.

There are supplement and weight loss programs that can produce impressive results in a relatively short time. If all preliminary tests and a physical exam are within normal limits, then a weight loss program that includes B-12 injections, Lipoden injections, protein shakes, Lipo BC pills and other similar products can also help you lose weight. Pairing these types supplements with exercise and diet education can provide many people with excellent results.

As always, please consult with your with your physician or contact your local walk-in urgent and primary care clinic to see if they can offer a weight loss program that is tailor made for you.

PC Family Medicine is a family friendly clinic in San Antonio walk in clinic, San antonio Weightloss, ranging from wellness check-ups to vaccinations to weightloss solutions. TPC works with all major insurance companies for billing approval, San Antonio Texas

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