May 11, 2012

7 Easy Ways to Lose Weight

Body fat caliper and weight lossEasy Ways to Lose Weight

Are there easy ways to lose weight?  One thing I’ve learned over the years is that things that are easy to do are also easy not to do.  Perhaps, we should use the word “simple” rather than “easy” – “simple” meaning straightforward and plain – not too complex.

Eat Breakfast

If the body goes too long without a meal metabolism will slow down as the body tries to conserve energy if it senses that it is being starved.  Breakfast is essential for breaking the overnight fast.  Studies show that people who eat breakfast regularly are less likely to become overweight. Eating breakfast is the best way to get the day off to a quick start. Eat breakfast – that’s simple.

Eat Frequently

That sounds counterintuitive, doesn’t it?  But, the body functions better if it has a nice steady stream of energy.  Frequent eating prevents overeating that tends to occur if one waits too long in between meals to eat.  Try to consume something every 3 to 4 hours.   Infrequent eating can lead to crashes in blood sugar and fatigue.

Don’t wait until you are starving to eat, and don’t eat until your full in the stomach. Eat frequently – that’s simple.

Eat Smaller Portions

Next time you’re asked “do you want to super size it”, say “no”.  Avoid super-size portions at all costs.  Studies show that when presented with more food than then we really need we tend to overeat.  So put on your plate only the amount of food that your body truly needs. Eat smaller portions – that’s simple. Also, consider eating foods that provide volume while controlling calories. Basically eat foods that will fill you up without filling you with calories.  Fruits and vegetables that contain fiber are examples.  Soup is another way to fill the stomach limiting the overall amount of food you eat at a meal.

Avoid White Foods

Avoid white pasta, white potatoes, white rice, and white bread.  These are high glycemic foods, which promote fat gain.   Healthier choices include whole wheat pasta, sweet potato, brown rice, and non-white breads, but don’t consume to excess. Avoid white foods – that’s simple.

Avoid Processed Foods

Avoid processed food that contain sugar, fructose, or corn syrup.  These are sure to raise insulin levels and that will not only promote fat gain, but make it more difficult to burn fat for calories.  Plus, they increase inflammation in the body accelerating the aging process. Stay natural. You don’t see many doughnut trees out there, do you?  Avoid processed foods – that’s simple.

Make Water Your Beverage of Choice

About 55% to 60% of our body is water.  Some people mistake the need for water and the need for food.  So if you feel hungry try consuming water first and see if the hunger pangs don’t go away.  Consume water throughout the day.  That way when you sense hunger, you probably are truly hungry.  Plus, water improves blood flow and delivery of oxygen all of which makes us healthier, and it helps remove toxins from the body. Drink water – that’s simple.

Exercise With the Goal of Improving Metabolism

Exercise is important, but for many people the standard 20 to 30 minutes of steady pace cardiovascular exercise is insufficient for losing meaningful weight.  More calories can be burned with strength training (moderate intensity or better), plus additional calories are burned and needed to repair the micro-damage that occurs with strength training that ultimately leads to building more muscle and more muscle burns more calories.  So strength training becomes a positive upward spiral reducing fat and increasing muscle mass.

Also, performing short bursts of intense exercise repeatedly will elevate metabolism for extended periods of time compared to steady pace aerobic or cardio exercises. Following high intensity interval training metabolism stay revved up for many hours after the exercise.

See “Natural Metabolism Boosters“, “High Intensity Interval Training: Short and Sweet“, and “Increasing Growth Hormone with Sprint 8″

Exercise – it’s certainly challenging, but it’s simple to do.

Losing weight is certainly challenging, but follow these simple and easy ways to lose weight recommendations and achieve a healthy weight and start feeling better. Live Young!

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Dr. Joe Jacko


Dr. Joe is board certified in internal medicine and sports medicine with additional training in hormone replacement therapy and regenerative medicine. He has trained or practiced at leading institutions including the Hughston Clinic, Cooper Clinic, Steadman-Hawkins Clinic of the Carolinas, and Cenegenics. He currently practices in Columbus, Ohio. Read more about Dr. Joe Jacko

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