10 Simple effective tips to reduce weight

There are some natural ways for losing weight. There is no need to experiment with some kind of new and unproven diets or with some dangerous weight loss pills.

You don't have to starving because you can lose your weight with some good and simple tips. What you have to do ? You have to reduce calorie intake. You have to have plan what you eat during a day.

First of all you have to make a list of what you eat during a day or/and week. I recommend you to learn how to make meals. You don't need to be professional cook because you can find so many interesting recipes on the Internet. Follow the recipe instructions and soon your cooking skills will be improved. This is very important because you have to avoid junk fast food. You have to enjoy experimenting with new meals.

Add vegetables in every your meal. Vegetables are the best source of vitamins, minerals, water and fiber. Vegetables will make you feel full. Here is a list of 3 nutrient rich vegetables for weight loss.

  • Cucumber is a great vegetable because it has so much water (96 percent) content and it's ideal for salads. Cucumber is source of vitamin K , molybdenum, phosphorus, magnesium, biotin, copper, potasium, vitamin C, vitamin B1. There are about 54 calories in one pound of peeled Cucumber. You can find a lot of nice salad recipes.
  • cucumber

  • Broccoli is vegetables rich in dietary fibre, minerals, vitamins and the most important it is low in fat and calories. Broccoli salad is a very popular meal and it can be made in variety of ways. Broccoli is source of vitamin A vitamin B6, vitamin E, phosphorus, manganese, pantothenic acid, choline, vitamin B1, copper, potassium. Broccoli is 90 percent water. There are 154 calories in 1 pound of Broccoli.
  • broccoli

  • Spinach is very powerful vegetables in process of weigh loss. You can cook Spinach or you can you eat it raw in salads. 1 cup of raw spinach contains just 7 calories. Spinach is high in vitamins A, K, B, Vitamin B6, Niacin, dietary fiber, Riboflavin, antioxidants, Thiamin, Iron, Copper, Potassium, Folate, Calcium, Magnesium, Phosphorus, Manganese, Zinc. Beside benefits in losing weight Spinach is beneficial for heart and blood pressure.
  • spinach


You have to reduce fatty foods in your meals. Reducing fatty food can help you to reduce your weight. This tip can help you to make your skin look better. Beside these benefits, your blood quality will be improved.

Avoid sugar. If you want to lose weight, there is one thing you have to eliminate from your diet. It is sugar. Sugars are full of calories and sugar is harmful to the body in several ways and provides no benefit. If you can’t totally avoid sugar and candies, you have to drastically reduce consuming this kind of food. You can find sweetness in fruits. Fruits are ideal replacement candies. You can eat cherries, apples, blueberries, bananas, grapes, strawberries and the other delicious and tasty fruits.

sugar


Sit when you eat and you have to eat slowly. You probably like to eat food during some good TV show. Don’t do it. It is not good habit. Don’t forget that you have table in your home.

table


You have to remember that you should not skip any meal. I noticed that almost everyone make this mistake.

Avoid red Meat. Consumption of red meat is connected with fast fat and weight gain because red meats contain fat content and high energy. For example, there are about 975 calories in one pound of Ground Beef. Harvard study showed that red meat consumption increase risk of colon cancer and heart disease. You can eat fish and seafood. Meals of fish and seafood are delicious and and low in saturated fat. Seafood is great source of proteins and polyunsaturated fatty acid called omega 3 fatty acids. Fish contains iodine, calcium, selenium, phosphorous.

fish


You should reduce the intake of carbohydrates because your digestive system changes carbohydrates into glucose (blood sugar). Some research found that low carb is more effective for weight loss and reduction of cardiovascular risk factor than low-fat diet.

Increase daily fiber intake. Fiber rich foods are corn, white beans, oranges, raspberries, carrots, beets, broccoli, sunflower seeds, pumpkin seeds, pistachios, cabbage, celery, mushrooms...

Avoid alcohol. Some studies said that alcohol can increase appetite (for moderate drinkers), by suppressing Leptin. Leptin as hormone controls our appetite and hunger signals. Beside that, alcohol can damage the heart, liver, pancreas.

Fast walking and more activities are very helpful if you want to reduce your weight. Thirty to sixty minutes of physical activity a day can improve your health condition, generally, and help you lose weight. It can be dancing, jogging, aerobic, bicycle riding etc.

Drink only water. Avoid drinking soda. Actually, according to some studies even diet soda contributes to weight gain. Some sodas contain unhealthy fructose corn syrup.

I hope I helped you with these simple, useful and helpful tips for reducing weight. Don't forget that motivation is the most important factor for successful weight loss plan. If you need complex weight loss diet system I recommend you to visit my home page and learn about weight loss motivation. Good luck and never give up!