Speedy Weight Loss

To Prevent The
Early Symptoms Of Diabetes

Do you need a crash diet for some speedy weight loss?

Forget it! This is one of the worst moves you will ever make for the continuing health of your body. Instead, how about looking for ways to actually go on a diabetic weight loss program without actually going on a diet? You can effectively tone and firm your body, reduce the early symptoms of diabetes and never actually feel like you have been deprived of foods you wish to eat. And with all of this, you will still maintain a semblance of a speedy weight loss program that is actually good for you instead.

Changing Up Your Mentality Towards Weight Loss

So instead of trying to re-vamp your entire life to unfamiliar eating habits, try some small steps which will slowly graduate to bigger ones. Just remember, slow and steady to come off is your main objective, forget the speedy weight loss. You did not wake up one morning and find out you were 50 pounds heavier so give yourself some time to take it off also.

To prevent that speedy weight loss mentality then, try adding a few of these over time to your daily routine. You will see that you are getting that slow but steady continuous drop on the scale.

• Become A Smarter Snacker
  We've all heard this before but no one ever tells you what are some smart snacks. So, put into words, leave the donuts, pastries, oversized muffins, cookies and candy in the grocery store and prepare some of these instead:
  1. Munch on nuts- although nuts are high in calories they are a powerhouse of super nutrients for our body. Keep your portion sizes in control (1/4 cup cashews or walnuts, approximately 25 pieces almonds etc) and along with a slow decrease on the scale you are getting the benefit of omega 3's, antioxidants, a list and essential vitamins and minerals plus a serving of good healthy fats

  2. Fiber up your diet with vegetables like green beans, snap peas, mushrooms, broccoli, or fresh baby spinach. Also dried beans, whole grains, and lean proteins (baked skinless chicken or turkey breast) are all excellent choices to make you feel full longer.

     Combine them all in a dish and add a side of your favorite low fat salad dressing for a quick and easy mid-afternoon snack

  3. Are you more the dessert type of personality? Give this combination a try by slicing a banana or fresh apple into slices and coat with fresh ground peanut butter or almond butter. Freeze some grapes or banana slices, fill some ice cube trays with fresh squeezed fruits or keep some sugarfree prepared puddings or popsicles for some interesting snack food choices

  4. Think about good for you proteins which also happen to be low in fat. Baked (not fried) chicken pieces, cut into chunks or a pre-packed granola bar can offer some excellent protein.

     Be careful though when selecting a granola bar. Many can be worse than just eating a candy bar. Read the label and find a variety that offers at least 3 g of fiber, 5g of protein, little to no fats, and keep all sugars below 20g. This combination guarantees that your snack will still be healthy but not sabotaging your speedy weight loss efforts.

  5. Pick all of your fruits fresh if available or canned in its own juices and make yourself a delicious fruit salad.

• Can't stand the word exercise when you hear it-- that's easy,just don't do it! Just change up a few everyday habits in your current schedule.

  1. Park the car one to two blocks from work and walk the rest of the way, or park at the opposite end of a large parking lot.

  2. Take the stairs at work and forget the elevator. Or fit in a few desk job exercises while you are at work for a fun easy way to get some extra movement in your life.

  3. Do you live in a multi-floor home? This is an easy one. If the bath is on the ground floor, make your closet on the second floor, and your shoes on the third floor. Every time you get dressed you have managed to climb up and down a minimum of two flights of stairs.

So by changing a few of your own everyday habits you don't have to waste your time standing at the gym doing jumping jacks or whatever. Any little extra movement you can add to your daily life adds up to a future of fulfilling your dreams.

• Be careful of the little things you eat daily. Order all salad dressings on the side, watch how much sugar goes into your coffee or tea, use mustard on your sandwich instead of mayonnaise, never super-size at a fast-food restaurant, brown bag as much as possible for lunch because you can control the ingredients, avoid temptation by stocking your house and office with foods you are allowed. It's all the little things that add up that make so much difference.

• Portion control has got to be the hardest part for most people. We as a society have been trained to believe if one is good, two is better and the third has got to be the best.

  The only way to break this is get in the habit of measuring everything at first. You must learn what an actual portion size does look like. After you have ate it and you are still hungry, fill up your plate with more vegetables and eat again.

  Read ingredient labels also. Many manufacturers pack small "single serve packages" which we buy and eat the whole box. If you read the label though you will find that box had 2-4 servings of product in the supposed "single serve pack".

• Watch what you drink. Everyone knows soda is high in calories so they stay away from it. But what makes that sweetened ice tea or fruit juice any different?

• And the #1 rule which makes most weight loss programs efficient is find a buddy and work on the buddy system. Find another person with the same goal as you. You can give each other support and encouragement. When temptation is in the air, call and talk to her/him. Often times, they can help you get through the moment.

  If you can't find a buddy, the next best thing is make a diary your new buddy. Write down every time you put a morsel of food in your mouth. Write down every time you wanted to put a morsel in your mouth. Make that diary your confidante. Tell it everything in relation to your diet. Let your feelings, emotions, how much you ate, how much you wanted to eat, when, why, where and anything you were feeling or thinking at the time.

  Seeing it all in writing often times allows you to understand why you eat when you do.

So now that you realize a speedy weight loss program is not actually a smart move for your own health, you can now put on your thinking cap and make a few small changes to your daily life and with a little time and patience the rewards of your new lifestyle will start showing around the smaller size of your new waistline.

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