Adrienne Simmons - Diet to Lose Weight: Lose Weight Fast with DASH Diet Recipes and Grain Free Goodness

Diet to Lose Weight

Lose Weight Fast with DASH Diet Recipes and Grain Free Goodness

Adrienne Simmons and Kristina Harper

Copyright 2013 Adrienne Simmons and Kristina Harper

All rights reserved.

How fast you actually lose weight is determined upon several different things. First, your body build and the amount of weight you need to lose. Second, your willingness to follow through and stick with the diet plan. Third, your physical activity (exercise) or lack thereof will all determine just how fast you will lose weight. To make a diet successful you must prepare in advance for dieting. Just stopping what you are doing (eating lots of junk food, being sedentary) will not work as well as it would if you work up to it. Most importantly you mental attitude toward the diet and your body is a big determining factor in success.

When you go on a diet to lose weight you need to realize why you got that way in the first place. Chances are you are overweight due to two factors factor one - you enjoy too much junk food and do not eat enough nutritious food and factor two - you are too sedentary. When you consider what these two factors do to your health then you must realize it takes more than just going on a diet to fix it. Sure, you can go on a diet to lose weight and lose the weight. But unless you make permanent changes the weight will come right back once you stop dieting. So do not look at dieting as a temporary fix. Make a determination to make it a permanent change, a complete change of lifestyle. Once you do this then your chance of successful weight loss goes way up and you will be able to maintain the weight loss as well. Success depends on what you do to prepare for the weight loss.

Fast weight loss is relevant. If you can lose a good amount of weight within a 3 to 6 month time frame then you are doing good, this is a healthy fast weight loss plan. Any faster and the diet will not be healthy, unless you only need to lose 10 pounds, then in that case you can probably lose it within a month. So be reasonable when you approach this. If you are serious about weight loss and want it to work right then you will make the steps necessary to get there.

The first thing you should do before you start the diet is to realize that junk food is a severe addiction. It is as severe as smoking cigarettes. Break the addiction before you start the diet so you will be able to go on the diet and this will prompt the weight loss. Breaking a bad habit or any habit takes about three weeks to make it a success. The body and the mind needs this time to readjust. But first understand what food addiction does to you and why it's so bad.

Carbs, specifically from junk food, is highly addictive. It is mostly sugar. Sugar sticks with the body and turns into fat. The more you eat the more you want. The more you eat the more you crave it. The more you eat the less it satisfies you. Perhaps you have noticed if you eat a snack of junk food, you may have a boost of energy followed by a crash. This boost of energy is false because it is not sustaining. It is a bad cycle because many think that the short burst of energy is good and will repeat eating the snack just for the boost.

Contrary to eating junk food, nutritious food does not do this. You will not eat something nutritious only to have a false boost of energy followed by a crash. Quite the opposite, eating nutritious food will give you a good boost of energy that will sustain you. Nutritious food will also aid an overweight body into burning the fat and thus losing the weight. In order to get to that point wean yourself from the junk food first.

Keep a journal of the foods you eat, how often and the portions. Next, you will want to divide the amount of junk food you consume into replacing one food every several days. You do this by replacing one junk food; for example, say you eat a candy bar every afternoon. Start there and replace it with something nutritious, say an apple, or a few nuts. Continue eating as you normally do except for that one time for three or four days. Then replace another instance of consuming junk food with a nutritious food item. Keep doing this until you have successfully replaced all the junk food with healthier food. This will give your body a chance to overcome the junk food addiction without the unpleasant side effects of weaning such as headache, food cravings, moodiness, and extreme hunger.

Add Exercise

If you add exercise to your healthy lifestyle change, you will do so much better than if you don't. Part of the reason for obesity is lack of exercise. Perhaps you lead a busy life and don't have time to hit the gym. Whatever the reason it will benefit you greatly if you take some time to add an exercise routine to your weekly schedule. All it takes to make a difference is to be physically active for at least half an hour every other day. That's it. The exercise needs to help you break a sweat. A brisk walk where you are moving your arms is much better than a leisurely walk with your hands shoved in your pockets. Make it even better by adding a ten-minute warm up and cool down before and after the work out. This can be simple stretches, stretching the arms, legs, abdomen, and back. The key to successful and fast weight loss is the addition of physical activity to the diets.

Disclaimer

Everything listed in this book is for informational purposes only. It is advisable to seek the advice and counsel of your health care provider before starting any new diet or exercise routine.

The DASH Diet is an important strategy for anyone who wants to lower their blood pressure and improve their overall health without dealing with risky medications and their side effects. This simple diet focuses on low fat, low cholesterol foods and natural ingredients, making it inexpensive and easy to follow. Plus, you'll be surprised by how delicious heart healthy foods can be. If you've been warned about the possible dangers of high blood pressure and a normal North American diet, it's time to make some changes.

The recipes contained in this book don't encompass the entire range of DASH diet options, but they will give you an idea of how you can change your favorite foods to fit the diet plan. In general, they focus on reducing the fat, cholesterol and refined carbohydrates in a dish without losing out on flavor. If you've experienced too many flavorless health foods, these recipes could be the solution that you've been hoping for.

DASH is a term that stands for Dietary Approaches to Stop Hypertension. It is designed to be a lifestyle change for people who want to treat or prevent hypertension, also known as high blood pressure. The diet is based on studies originally performed by the US National Institutes of Health that examined three different dietary plans and their effects on blood pressure. The result is a plan that focuses on increased consumption of plant foods such as nuts, beans, low fat dairy products, vegetables and fruit.

This diet plan is recommended by the National Heart, Lung and Blood Institute for anyone who wants to decrease their blood pressure and improve heart health. In studies performed on the diet, people who followed it showed a systolic blood pressure reduction of 6mm Hg, as well as a diastolic blood pressure reduction of 3 mm Hg in patients who had tested in the high-normal range, also called pre-hypertension. In patients who had existing hypertension, the diet caused reductions of 11 mm Hg and 6 mm Hg respectively, with no change in body weight. While it was not designed for weight loss, the DASH diet's focus on lower calorie, healthier foods does make it a viable choice for people who want to reduce their body fat levels.