HOW TO PREVENT YOUR FAMILY FROM WEIGHT GAIN

By on June 9, 2016

Losing weight can be a difficult and intimidating task for your family, so it's better to avoid it and prevent it from ravaging your home. Follow the following advice and you will help your family to live at their ideal weight and you will bless your pocket for it later because it will save you a lot of money and peace of mind. 

These are individual approaches which work well when you involve your family members:

BE AWARE OF YOUR BODY AND THAT OF YOUR FAMILY MEMBERS

People often gain weight slowly, making it hard to notice until it's a big problem. Those who keep their weight under control are often good at noticing when they've gained even just a few pounds, and can adjust their habits accordingly. 

This way, you can make small changes in lifestyle for a small change in weight, rather than seeing it like you have to make a big change in lifestyle so you can lose a lot of weight.

EAT 5-6 SMALL MEALS DAILY

Eat every two and half hours to three hours of the day from the time you wake until the time you go to bed. You may think that sounds like a lot of food but eating 5 small meals during the day will really help you lose weight. To achieve this take note of the following:

Eat protein at each meal or snack

 such as chicken breast, turkey breast, lean ground turkey, swordfish, egg whites, etc.

Eat carbohydrates 

 Bread, rice, potatoes, pasta/noodles, cereal, chips, corn, peas, cooked carrots. Eat any that you want, but only with protein and eat 1/2 as much as you normally would. Yes, you can have your good fats, like flaxseed oil, safflower oil, canola oil, and sunflower oil.

Fats to avoid as much as possible

 butter, fried foods, mayonnaise and whole-fat dairy product. Margarine should be avoided totally because it is only bleached cooking oil make by flushing hydrogen gas into extremely hot oils.

EXERCISE

This is the only safe way to increase the basic metabolic rate, so that you burn more calories per hour every hour of the day and night. You need 20 to 30 minutes of non-stop exercise or work at least 3 times each week. It is not recommended to do more than 45 minutes or more than 5 times a week. This needs to be hard enough to get your heart rate up, as hard as a good fast walk.

Engaging in regular physical activity is a logical and obvious way to lose weight. These days, a gym membership may be too expensive for the whole family or too far from where you live. Instead, try walking for at least 30 minutes per day. This could include walking to and from your car in a parking lot, doing laps around the park or campus, or window shopping at a mall.

If your safety is an issue, you can also keep your workouts indoors by running up and down the stairs, doing sit-ups, jogging in place, or jumping rope. For weight lifting, try using canned foods or packs of dry beans instead of dumbbells. Playing game that entails running and jumping together as a family helps to promote family unity.

DRINK LOTS OF WATER

Water helps to flush your body clean of toxins and fat. Remember you should always have a full water bottle with you and drink it throughout the day, it will take away your hunger and help you from overeating at mealtimes.

GIVE YOURSELF A FREE DAY

You must not completely deny yourself of all sweets and snacks while dieting, you may be setting yourself up for disastrous fallout. Allow yourself one day per week where you can have a piece of your favorite dessert or drink or whatever your favorite treat may be. Allowing yourself a little breathing room for just 1 day a week can really help you maintain the correct mindset to stay focused and committed to your weight loss efforts.

CHOOSE AND COOK YOUR OWN FOOD

Cooking your own food makes you aware of the nutrients you are feeding your family with. Most of the foods eaten in eateries are stripe of nutrients and so many additives are added to make them look appealing which they are not when taken, they cause more harm to the digestive system.

CHOOSE THE RIGHT CARBOHYDRATES

 Whole grain and whole wheat pasta, brown rice, rolled oats, potatoes and sweet potatoes, cream of wheat, 100% whole wheat bread, beans and legumes, fruits such as berries, apples, and melons, and veggies are all carbs that are unprocessed and retain all of their natural nutrients and fiber. They won’t spike blood sugar and will be used more efficiently for energy instead of fat storage.

CHOOSE THE RIGHT PROTEINS 

As with carbs, protein that is unprocessed is always best. Also, some protein can be high in saturated animal fats which should be highly avoided. Lean protein that is close to its natural state includes skinless chicken breast, skinless turkey breast, pork tenderloin, white fish and salmon, shellfish, lean beef (loin or round), egg whites, and low-fat cottage cheese. Whey protein powder is also a great way to consume lean protein.

CHOOSE THE RIGHT FATS  

Anything natural and unsaturated is the way to go. It’s best to stick to Monounsaturated and Polyunsaturated fats such as olive oil, flaxseed oil, avocado, nuts and seeds, and natural nut butter.

DRINK A LOT OF WATER AND AVOID CALORIE AND SUGAR LOADED DRINKS LIKE SODA AND JUICE

Drinking COLD water will actually increase your metabolism more than water kept at room temperature. Avoid sugar-loaded drinks at all cost because they contain a high percentage of sugar which influence and cause weight gain.

CHOOSE LOW FAT DAIRY PRODUCTS

When consuming dairy product low in fat or fat-free such as skim milk, low-fat cheeses, low sugar yogurts (try Greek Yogurt), and low-fat butter (try spray butter)

GO EASY ON SUGAR

 Try not to add table sugar to any of your food, try natural sweeteners like Stevia, Truvia, all natural honey, small amounts of all natural maple syrup

GO LIGHT ON SALT

Try not to add salt to your food but if you can’t do without it,reduce it to the bearest minimum, avoid processed and fried foods.

USE SPICES TO FLAVOR YOUR FOOD

 Spices such as chili powder, cinnamon, garlic, ginger, and parsley have all natural fat burning effects

DO NOT SKIP MEALS

One of the biggest myths of weight loss is that skipping meals is the best solution. On the surface it makes sense, eating less means fewer calories, thus leading to weight loss. However, what actually happens is that your body's metabolism slows down in an effort to conserve energy, thus storing fat.

As a result, when you do eat, the food is broken down a lot more slowly. This food is also stored as energy or fat, which means that even when you exercise, your body does not burn fat.

Another issue with skipping meals is that since your body is so hungry, you end up overeating during the meals that you allow yourself. Therefore, it is recommended that you eat every few hours, about 5-6 small meals per day. For example, have some eggs for breakfast, and have a small piece of fruit a few hours later.

Consume a small lunch, such as a sandwich, and snack on crackers and cheese in the late afternoon. The key is to include protein and carbohydrate at every meal. Nuts, dried fruit, cheese, saltine crackers, and peanut butter all make nutritious satiating snacks.

AVOID OR LIMIT STRESS

Stress is a frequent cause of weight gain because it can lead to skipped meals, increase in fast food consumption, little exercise, and no sleep. The best way to combat stress is to take frequent breaks at work or school. Stop to speak to a coworker for a few minutes, or take a short walk during your lunch break.

Sometimes, it helps to stand up and stretch and close your eyes for a few minutes. Some people find it helpful to prioritize and list things that need to be done immediately. Listen to music that may help ease your worries. Most importantly, be aware of signs your body may give you to indicate that it is time for a mental or physical break. A few minutes of rest may go a long way.

CHOOSE THE RIGHT FOODS

Hectic schedules can lead to eating out more frequently or picking up take-out. Most dining halls and restaurants have items filled with fat and salt, but you can learn to choose the healthier option which will help control your weight.

A salad is always a good option, but be careful of toppings like cheese, dressing, and croutons, which can all add many grams of fat and several hundred extra calories to your meal.

Look for the words "grilled" or "baked" as these foods will be lower in fat compared to fried foods.

Since most portions at a restaurant are up to twice the recommended serving amount, cut your meal in half at the start of the meal. Ask for a to-go box and put the remaining portion away so you will not be tempted to eat it. In addition to saving calories, you have another meal to enjoy at a later time.

STAY HYDRATED

Finally, an easy way to keep you healthy is to drink plenty of water. Carry filtered water with you in your bag or store a refillable bottle at work or school. If you are trying to lose weight, drinking a cup of water before and after every meal will help prevent you from eating too much. If you exercise and sweat a lot, it is very important to re-hydrate.

Tea and juice are other options if you need some more variety – just remember that juice still has calories and sugar and can easily cause weight gain if you drink a lot. Try to limit soda or coffee intake to a few times a week.

FIGHTING WEIGHT GAIN

In sum, minimizing weight gain can be a difficult task without the right resources or budget. However, making small and simple changes can help you lead a healthier lifestyle.

LOSSING WEIGHT TOGETHER AS A FAMILY
23 NON-FOOD FOCUSED ACTIVITIES THAT MAKE YOU SICK

Leave a Reply

Your email address will not be published. Required fields are marked *

Finally, Free Webinar Reveals: How To Get Rid Of Acne Permanently, Become More Beautiful, A Lot Sexier, Get Into An Awesome Shape While Enjoying More Energy Daily Without Medicine Or Need For Expensive Creams
Would you like to join me right away?