Weight Loss Management
Weight Loss Management is a long-term approach to a healthy lifestyle. It includes a balance of healthy eating and physical exercise to equate energy expenditure and energy intake. Weight Loss management does not include fad diets that promote quick, temporary weight loss. It focuses on the long-term results that are achieved through slow weight loss, followed by retention of an ideal body weight for age, sex and height.
Weight Loss Management Methods
Choose the low calorie foods
A moderate decrease in caloric intake will lead to a slow weight loss, which may be more beneficial for long term weight management.
For example, choosing a black coffee instead of a full fat latte will save calories that will add up in the long run. Low fat meats reduce the total amount of calories and cholesterol consumed.
Eating more dairy can aid in fat loss
A diet high in dairy decreases total body fat.This occurs because a high amount of dietary calcium increases the amount of energy and fat excreted from the body. Monounsaturated and polyunsaturated fats all have a higher excretion rate with a high calcium intake. In these studies, a high calcium intake is considered 2300 mg and a low calcium intake is considered 700 mg.
Green Tea
Green tea has been associated with decreasing blood glucose, inhibiting hepatic and body fat accumulation,and stimulating thermogenesis due to the catechins that are present. Catechins are polyphenols that are a major component of green tea extract. Green tea has also been shown to increase energy expenditure and fat oxidation in humans.In a human study conducted, 690 mg of catechins daily for 12 weeks reduced body fat.
Incorporate more vegetables into your Foods
Vegetables increase satiety Fruits and vegetables have been shown to increase satiety and decrease hunger.These foods have a low energy density, which is mainly due to the high water content and partly due to the fiber content.The reduction of energy density has been shown to enhance satiety. The water adds weight, without adding calories and the fiber slows gastric emptying.
No comments:
Post a Comment