| THE CAUSES OF EXCESSIVE WEIGHTIf you eat | | | | sugar and fat from your diet, you may fall to the |
| more nutrients containing energy than you need for | | | | temptation of eating more than before, beacuse the |
| your daily activities, for the internal processes of your | | | | new composition of your food does not satisfy your |
| body, and for the burning process that maintains the | | | | hunger. You should be aware of, and avoid this trap.* |
| body temperature, the excessive nutrients can be | | | | When trying to loose weight, you should reduce the |
| transformed to fat and stored in the fat depots in your | | | | total amount of the food you eat.* However, you |
| body. The causes of this occururing, and thus of | | | | should not starve yourself. To starve will only make |
| overweight, are one or more of these factors:1. | | | | you tired and sick, and then make you interrupt your |
| Consuming too much fat: Fat is the most energy-rich | | | | efforts to get slim.6. Eat regularlyRegular eating habits |
| nutrient, and over-consume will cause the eccessive | | | | will give you a stable blood sugar level, help you control |
| fat consumed to be deposited in the body.2. | | | | your appetite and normalize your fat burning |
| Consuming too much sugar, starch or other | | | | physiology.* You should eat three or four meals each |
| carbohydrates: Carbohydrats are also important | | | | day.* Each meal should contain the same moderate |
| energy sources. Over-consume of carbohydrates will | | | | amount of sugar and fat.* Each meal should contain |
| cause the eccess to be converted to fat and stored in | | | | some protein sources like fish, meat, eggs, mushrooms |
| the body.3 Consuming too much alchohol: Also this | | | | or proteine-rich seeds, and in every means be as |
| substance contains energy, and eccessive consume | | | | nutritionally complete as possible.7. Increase your daily |
| results in fat stored in your body.4 Consuming too | | | | physical activityPhysical activity increases fat burning |
| much of preprocessed products with added, and often | | | | and will help you control your appetite.* Do some daily |
| hidden fat or sugar, like sweet beverages, cakes, | | | | exercises of a kind that increases energy |
| ice-cream, fast food and snacks.5. Eating too much | | | | consumption: Jogging, cycling, swimming, ball play, skiing, |
| alltogeather: Perhaps your food is not fat- or | | | | and so on.* Do also som exercises to increase your |
| sugar-laden, but you simply eat too much alltogeather. | | | | muscular volume, since muscles will burn fat, for |
| Also protein will be converted to fat if it is | | | | example weight lifting.8. Find some new hobby or |
| overconsumed.6. Irregular eating, like eating much at | | | | interestIf you find yourself some new hobby or leasure |
| one time, little at another time, wait long between some | | | | activity, you will avoid boredom and the temptation to |
| meals, cunsuming huge doses of sugar at some times, | | | | over-eat because you are bored. Try also to do |
| no sugar at other times: If you eat irregularly, you can | | | | interesting activities together with other people. The |
| get an uncontrollable appetite, a swinging blood sugar | | | | new activities will also give you less time to only sit |
| level, and an abnormal physiology that makes you | | | | eating.9. Eat healthy food to increase your fat burning |
| deposit fat in your body.7. A still sitting life with little | | | | capacityIt is not possible to loose weight without |
| exercise so that you burn little fat and sugar.8. | | | | sticking to the above mentioned basic fat reduction |
| Boredom in your daily life: If you do not have much | | | | principles, but you will also benefit from applying some |
| hobbies, or leasure activities, or isolate yourself from | | | | measures that will increase your ability to passivly burn |
| other people, you may suffer form boredom, and | | | | fat:* Eat as natural food as possible, avoid food that |
| eccessive eating may be your way of getting | | | | has been heavily cooked, heavily fried or chemically |
| entertainment.9. The body has some capacity of | | | | processed. Natural food has its content of protein, |
| burning some extra amount of sugar or fat. This | | | | vitamines minerals and anti-oxydants intact, and these |
| capacity may be decreased because of lack of | | | | are necessary for the fat burning abilities.* Eat some |
| vitamins and minerals, and because of an unsound | | | | raw fruit and vegatables to each meal, since these |
| diet.10. An abnormal appetite that urges you to eat far | | | | contain vitamins, minerals and anti-oxydants you need.* |
| more than you need: This abnormal appetite may | | | | You may benefit from supplements of vitamins, |
| originate from psychological causes, an onsound diet or | | | | minerals, herbs, anti-oxydants, as these will make your |
| lack of exercise.AANALYZE YOUR OBESITY | | | | body more capable of burning fat.* The little fat you |
| PROBLEMSBefore beginning your weight reduction | | | | use in your diet, should come from sources like olive, |
| program, go through every possible obesity causing | | | | peanuts, canola, fish, nuts, sun-flower, etc. Then you will |
| factor listed above, to find out what factors contribute | | | | get a good balance between mono-unsaturated fat |
| to your over-weight problem. Go down to details. For | | | | (olive, canola, peanuts), poly-unsaturated fat of the |
| example: If you find you consume too much sugar, find | | | | omaga-3-type (fish) and poly-unsaturated fat of the |
| out the exact food types contributing to your | | | | omega-6-type (sunflower).* Consume whole cereals |
| eccessive sugar consume. Write everything | | | | or bread made from whole unrefined cereals.* There |
| down.MAKE A PLANWith the performed analysis in | | | | are also natural products on the market you can use |
| hand, make a plan for your weigh reduction. Decide a | | | | to increase your break down and burning of fat.10. |
| goal for your weight. Decide one or more measures | | | | Bring your appetite under controleMany of the |
| for each component contributing to your problem. | | | | measures allready listed, will also help you to controle |
| Write down your plan.HOW TO REDUCE WEIGHTIn | | | | your appetite. If this still is difficult, this problem may be |
| order to successfully loose weight, you must attack | | | | attacked by specific means:* You can use some |
| every component you have found to be a causing | | | | medicines to reduce appetite for some time or to |
| factor of your obesity problem. Here are the concrete | | | | reduce the uptake of fat or carbohydrates in your |
| mesures you can use, and put into your plan:1. Eat less | | | | inestines. There are both natural medicines based on |
| fatIf you eat much fat, you must reduce the daily | | | | herbs, vitamins and minerals and pharmachological |
| intake of fat, to do so:* Choose fat poor fish, fat poor | | | | products to achieve this.* Daily meditation can help to |
| meat/beef, chicken, turkey, mushrooms and other food | | | | relaxe your mind and gain controle.* Psychological |
| sources with law fat content as the main components | | | | counseling may be necessary.11. The ratio between fat |
| for dishes.* Cut away visible fat from meat or other | | | | and sugar in your dietThe total mount of fat and |
| food sources.* Do not add much margarine, butter or | | | | carbohydrates combined, is a key factor in causing |
| oil to your food.* When you fry something, try to use | | | | obesity, not fat alone or carbohydrates alone. In some |
| as little fatty smear in the pan as possible.2. Eat less | | | | weight loosing regimes, one eats very little |
| sugarIf you eat much sugar, reduce your daily inntake | | | | carbohydrates, and fairly much fat. In others one eats |
| of free sugar, or bounded sugar as in flour, potatoes | | | | fairly much carbohydrates, and very little fat. The |
| and the like:* Do not add much sugar to your food.* | | | | proponents of each type of regime claim that their |
| You may also need to consume less bread, potatoes, | | | | approach helps the body to burn fat better.Probably |
| peas and beens, if you eat very much of it, but do not | | | | people are different, and react differently when trying |
| stop eating these kinds of food, since they contain | | | | to manipulate the diet in these ways. As a first |
| valuable nutrients. However, use bread made of full | | | | approach, it is probably not wise to try such extreme |
| corn.3. Avoid eccessive alcohol consumeAlcohol | | | | approaches. However, if you have brought your eating |
| contains energy, and will be transformed to fat, if you | | | | habits under controle, and still not achieved a |
| consume too much of it.4. Avoid preprocessed food | | | | satisfactory result, you can try to manipulate the fat |
| with added and often hidden fat or sugarSome food | | | | carbohydrate ratio to see if this will help. But do not |
| contains a great amount of hidden fat or sugar, | | | | stop consuming fat alltogeather. You will allways need |
| espesially fast food, snacks or preprocessed food.* | | | | some essential fatty acids in your diet.CARRYING |
| Therefore you should avoid eating much of products | | | | OUT YOUR PLANHaving made your plan for your |
| like: cakes, sweet drinks, snacks, choclate, icecream or | | | | weight reduction, the time has come to carry it out. |
| fast-food.* You should also buy all the food you use in | | | | After each week, go through the points in your plan, |
| a natural form, and make your dishes yourself. Then | | | | and evaluate how well you did. Also check your |
| you achieve an absolute controle over the amount of | | | | weight. Write down for every point in your plan how |
| fat and suger in your dishes.5. Eat less alltogeather, but | | | | well you did. |
| do not starve yourselfHaving reduced the amount of | | | | |