If choosing a diet plan feels overwhelming, try making minor changes to the diet instead. Adding in certain foods while reducing others may boost metabolism or help the body to cleanse itself naturally. An increase of basic exercises to the daily routine may be beneficial in shedding unwanted pounds as well.
Dietary Changes for Weight Loss
Experiment with cutting out or adding in different foods to see which eating habits produce the best weight loss results. For starters, eat low foods with a low glycemic index rating. This type of diet, sometimes followed by those with diabetes, controls blood sugar levels. According to the article, The Glycemic Index Diet (Low Glycemic Diet), by Kathleen M. Zelman, MPH, RD, LD, “The glycemic index is the basis for many popular diet plans, such as South Beach, The Zone, Sugar Busters, Glucose Revolution, and Ending the Food Fight.” Low glycemic foods include many fresh fruits and vegetables, some whole grains, legumes, and certain dairy foods.
Another simple dietary changes is to add more fiber into the diet. Eating a diet high in fiber will keep the body naturally cleansed. The Mayo Clinic staff explains in the article, Dietary fiber: Essential for a healthy diet, “High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food.”
For snacking, eat high protein foods such as nuts, meats, string cheese, and peanut butter. However, read fat and calorie content, and eat accordingly. For instance, since nuts are high in protein but also high in calories and fat content, count out the appropriate amount for caloric intake limitations.
Lastly, instead of diet soda, drink homemade lemonade. Both lemons and water help to flush toxins from the body. In place of sugar or artificial sweeteners, use stevia or agave nectar to sweeten the lemonade drink, and then consume several glasses each day.
Exercise Using Rubber Balls
Rubber balls can function in place of expensive workout equipment. Gather rubber balls of different sizes from around the house to use while performing various exercises.
- Hold the ball in place, squeezing it between the ankles. Lie back and complete crunches while focusing on holding the ball in position.
- Hold the ball with both hands in front of the body parallel to the floor. Squeeze it in place while positioning the rest of the body into the chair pose. As the body squats down into this pose, raise the ball above the head and hold in place for a count of five.
- Grasp the ball in one hand while stretching the arm out to the side of the body, parallel to the floor. Grip the ball tightly in an isometrics hold.
Remember to consult with a doctor before beginning any new diet or exercise routine. Making a few simple changes in diet, and adding exercises to the routine, may be the necessary boost to shed unwanted pounds and tone muscles.
Linda Hatton - Linda Hatton has a BFA in Acting from NYU's Tisch School of the Arts. Her work has appeared in Rainy Days, The Writing on the Wall, on ...
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