How to Lose Fat and Keep It Off!

By: Sean Burton

Don't be tempted by extremely low calorie diets as they will lead to a loss in lean muscle, (actually decreasing your ability to burn calories) and organ tissue while slowing your metabolism. Nausea dizziness, fatigue and possible heart, kidney and liver failure can also occur.

Exercise: This is the best stress-buster -- and also happens to be good for you in lots of other ways. It burns calories and triggers your brain to activate hormones and chemicals in your body to counter the negative effects of stress.

Eat a balanced diet -- and never skip a meal. Eat breakfast -- and try to consume six small meals a day, with foods from all the food groups This helps keep blood sugar levels steady, which in turn put a damper on insulin production and eventually reduce cortisol levels -- all helping to control appetite and weight.

Don't lose sleep, over your weight problems or your stress -- When we don't get enough rest, cortisol levels rise, making us feel hungry and less satisfied with the food we do eat.

Devote time to relaxation -- Because it works much like exercise to produce brain chemicals that counter the effects of stress. Find the time for activities that make you feel relaxed and calm. Some people think yoga can do the trick. Others may prefer meditation techniques or deep breathing. And don't overlook the relaxing power of cuddling up on a sofa with a good book or magazine, or even playing your favorite movie on the VCR.

Snack on whole grain, high fiber foods. If you just can't ignore those stress-related hunger pangs, try filling your tummy with foods high in fiber and low in sugar, like oatmeal, whole wheat bread, or fruits such as pears or plums. According to Pamela Peeke, MD, MPH, author of Fight Fat After Forty, foods that are high in sugar and simple carbohydrates -- like white flour, cookies, cake, white rice, or pasta -- cause insulin levels to rise, which in turn increases stress hormones and ultimately makes you feel more hungry. But high-fiber, whole-grain foods -- particularly cereals like oatmeal or multi-grain flakes, as well as fruits -- help keep insulin levels on an even keel, which can help control blood sugar levels, and ultimately, hunger, according to Peeke.

Avoid caffeine, cigarettes and alcohol -- According to the American Institute of Stress, cigarettes, as well as caffeine-laden soft drinks, coffee, tea, and even chocolate, can cause cortisol levels to rise, stress to increase, blood sugar to drop and hunger to prevail. The institute also cautions against drinking too much alcohol, which can affect blood sugar and insulin levels.

Take your vitamins -- A number of medical studies have shown that stress can deplete important nutrients -- particularly the B complex and C vitamins, and sometimes the minerals calcium and magnesium.

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Sean Burton has quit the nicotine habit and picked up an excellent excercise program. To start your weightloss, nicotine cessation program or improve your health and fitness visit his blog at www.RightChange4u.com

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