The battle to lose weight is not an easy battle filled with up and down, many times when you have gotten the shape you want, keeping it is another problem especially as you get older. Here are three things to do if you want to lose weight naturally or keep your shape as it is.

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Dieting

Diet is a controlled intake of food and drink designed for weight loss, for health or religious reasons, or to control or improve a medical condition (Encarta Dictionary, 2009). Cut back on the intake of sugar and starches because they are food that secretes insulin most. The best form of dieting which can help you lose up to 300 calories in a day is called low carb dieting; what is low-carb dieting? a low carb diet reduces hunger and makes it easier to eat less by removing sugars and starches from your food.

Food that contains protein (meat, fish, lobsters, salmon, eggs etc.) are known to increase metabolism of calories, makes you to be full and reduces the urge for food and snacks. Vegetables like spinach, cabbage, etc. are known to contain all the nutrient that the body needed like fiber, minerals and vitamins. Vegetables will provide the needed nutrient for your body while cutting back on your intake of sugar and starch. Spicy food (like ginger, black pepper, turmeric) are known to also increase metabolism of calories due to the presence of capsaicin.

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Exercise

The important of exercise cannot be over emphasize if you can’t go to the gym 3 – 4 days in a week, there is an exercise you can do in the convenience of your room. You can buy a set of 5-pound weights can help you build lean muscle tissues. Push ups, jogging or walking and squat are also ways of exercising your body without going to the gym. The two most popular type of exercise for weight loss are:

Cardiovascular exercise: are exercised that raise your heart rate and keeps your heart strong. With little intensity into your daily routine, this can be achieved. Jogging, walking, swimming, running etc. are all cardio exercises.

Strength exercises are targeted towards the muscles. They help in muscle-building and increase the rate of metabolism in the body. For the best result in strength exercise, it is advisable to hit the gym.

Change your habits and lifestyle:

As much as the issue of weight loss is physical there are many psychological traits that are attached to it. For you to lose weight first and foremost you must believe you can do and set your mind that there is going to be changed in your lifestyle that you can and will be able to deal with. Here are some habit you have to stop

#1 Sleep derivation: Sleeping well for at least 8 hours is known to increase the rate of metabolism in the body.

#2 Eating your food rapidly without proper chewing also helps in getting fat so you have to start chewing your food very well.

#3 Eating late: you should try to eat before 8 Pm or at least 3 hours before sleeping.

#4 Consumption of beer and other sugary drinks: You will have to cut back on the number of beers you take because beer and other sugary drinks are known for their fattening magic.

#5 Skipping Meal: you have to stop skipping a meal, eat when you are hungry. Instead of you skipping your meal you can reduce the quantity.

To lose weight you can decide to go with one of the above processes but for the optimum result, it is best you go with the three or two of the above. The journey to weight losing is a long journey that takes months. Do not be fool there is no quick fix to weight lose that last, except with hard work.

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