March 22, 2011

Safe Ways to Lose Weight

Losing weight and sexy femaleWays to Lose Weight

To succeed at losing weight it’s vital to tackle weight loss from many avenues.  There are many approaches or ways to lose weight. Too often weight loss is approached from the standpoint of dieting alone. A diet isn’t much good if you cannot stay on it permanently. And, most diets are impractical to follow over the long term, which is a main reason most people regain the weight they lost once they stop a diet.

It’s important to jump start your metabolism with exercise, and improve your body’s fuel efficiency by maintaining optimal hormone levels if your goal is achieve an ideal weight.

By following these safe ways to lose weight you increase the odds that you will be able to maintain a healthy weight.

Drink Water for Better Metabolism

Our body is mostly made of water. Drinking water increases metabolism.  One study showed that metabolic rate went up 30% after individuals drank 17 ounces of water.  Some people are unable to distinguish the body’s need for water from the need for food.  So they eat when the body really needs water.  Try drinking a glass of water first when you feel hunger.  If you remain hungry then your body probably really needs some food.  Better yet, by regularly drinking water throughout the day you can then be sure that when the tummy growls it needs food.

Avoid White Foods

Avoid white bread, white pasta, white potatoes, and white pasta as much as possible.  They are all high glycemic foods and that spells trouble for weight loss.  High glycemic foods cause a rapid spike in blood sugar and insulin both of which are fattening.  Having insulin on board makes it difficult to burn fat for calories.

Exercise to Jump Start Metabolism

Not only do you burn additional calories while exercising, but depending on the type of exercise you set your metabolic rate higher so that you keep burning calories after you stop exercising.   Moderate to strenuous strength training and high intensity interval training are great for boosting metabolism. Exercising this way is the fastest way to improve your metabolism.

Strength training and high intensity interval training have the added benefit of stimulating release of growth hormone and testosterone that can help reduce fat and build muscle improving overall body composition.  See “Exercises to Lose Weight”.

Avoid High Fructose Corn Syrup

High fructose corn syrup is a liquid sweetener and is found in processed foods and beverages.  High fructose corn syrup is more readily converted to fat than plain old sugar and seems to interfere with our ability to sense that we are full after a meal – so we tend to eat more.

Back to the Past

Eat the way our early ancestors did.  Eat what grows from the ground, flies in the sky, swims in the water and falls from the trees.  Also eat foods that are organic, and meats from animals that are free-range, or grass-fed.

Optimal Hormones for Optimal Weight

As we age and our hormone levels decline losing weight becomes progressively more challenging.  Consider bioidentical hormone replacement if you have less than optimal hormone levels.  Hormones make everything about the body work better and more efficiently. Optimizing hormones is one of the best ways to lose weight.

By following these safe ways to lose weight you will increase your chances of keeping the weight off while improving your overall health.

See related articles.

“Weight Loss Supplements that Work”

“7 Healthy Ways to Lose Weight”

“Lose Weight Quickly: Not So Fast”

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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 at Grandview Primary Care. Read more about Dr. Joe Jacko

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