13 Feb Four weight loss tips that really work

There are countless fad diets and gimmicks associated with weight loss.
Losing weight may be largely cosmetic for some people, but for others with weightier problems it’s literally a life and death matter.
According to numerous reports, more than 25 percent of Americans had pre-diabetes and another 1.9 million actually have diabetes.
The single biggest way people can avoid becoming diabetic is to lose weight, according to the U.S. Department of Health and Human Services.
And the best way to lose weight and keep it off is to make healthy lifestyle choices in regards to eating and exercise.
People need to get rid of their stored fat by eating fewer processed carbohydrates and the correct amount of protein, while mixing in regular exercise.
Here are four tips on how to accomplish lose weight the right way – and keep it off:
GO NATURAL — Eat what your ancestors ate. If it’s food that wasn’t available thousands of years ago, then you should think about passing on it now.
Especially avoid processed carbohydrates, which rapidly elevate our blood sugar levels. That in turn triggers insulin production, which results in fat storage.
Say no to soft drinks, candy and items with high fructose corn syrup.
AVOID TRANS FATS — Bad fats such as trans fats and partially hydrogenated oils should be avoided.
Cut excess fat from meats and stick with good fats — mono- and poly- unsaturated fats. Use olive oil for cooking and salad dressing or on vegetables.
Choose foods such as avocados, whole olives, nuts and seeds.
GET ENOUGH PROTEIN — Maintain muscle mass, increase metabolism and energy by eating the right amount of protein.
Foods such as eggs, beef, chicken, pork, seafood and dairy are excellent protein sources.
CHANGE UP YOUR WORKOUTS — Switch between high intensity (treadmill running, biking, elliptical machine) and low intensity (walking, light jogging, easy elliptical machine setting) workouts to help lose weight.
You can even combine high and low intensity in the same workout, which is known as interval training in which you alternate between training hard and backing off.
Healthy living should involve making long-term changes for the better in your diet and exercise. If you make them a habit, your health will improve and you will learn to enjoy a new, healthier lifestyle.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com