What is the best way to lose weight? Well there are many different things that I can

let’s say, but none as important as this: Self-control. And by control, I mean willpower.

You have to see less healthy things as uncomfortable and say them consciously.

yourself that healthier choices will produce happiness. Working on your willpower is

it is no different than working a muscle. Maybe it would be useful

Choose the healthy things that seem so unappealing at first as an act to develop

willpower as if lifting a dumbbell. Eventually, you will make healthier choices.

most of the time, which is the end goal, to tip the scales to the right

direction. On an additional note, don’t bite off more than you can chew; take small steps

towards your healthiest goals. If you fully immerse yourself, chances are that

overwhelmed. Start slowly and set goals that are a bit challenging but achievable.

Beneath this canopy of self-control lies a vital concept if weight loss is the

Goal: portion control. Eat more meals, but eat smaller portions. Ideally, you want

eat more than the typical 3 full meals a day. As much as possible, aim for 5 meals.

The reason is that your body is hungry during the breaks between meals.

while on the traditional 3 meal plan. You could be saying, “Well, they always told me that

only eat when you are hungry. “Well, it has now been discovered that your body panics when

hungry, not knowing when your next meal will be, and slows down your metabolism and

stores fat to conserve valuable energy. Think of your body as an oven and

foods such as adding charcoal to the fire. The higher the fire, the more calories are burned.

Here are some helpful tips for determining the right serving sizes for

Different meals. For fruits and vegetables, one serving equals one cup. The american

The Diabetes Association says 1/2 cup looks like a tennis ball cut in half on your

Department. So, at each meal, imagine a tennis ball filled with vegetables, fruits,

or starchy vegetables on your plate. For lean meats, 3 ounces equals just one

service. In the event that you don’t feel like measuring, imagine putting a piece

of chicken or fish on your deck the size of a deck of cards. Now when dining

Outside, the large portions seem almost a must. The best way to fix it is to have the

The server immediately packs up half of the food and brings the rest home to you.

lunch the next day. Or, you can always split an entry with someone and, if

You haven’t indulged in a while, then you share a dessert with someone.

Also under this umbrella of self-control and even under the canopy of

portion control, you will find another important principle of healthy weight loss: insulin control.

Insulin is a hormone released by the pancreas whose main function is to regulate

carbohydrate metabolism. Basically, when blood sugar levels start to exceed a

certain threshold, insulin is released to carry excess glucose to the liver,

muscles or fat deposits. Unfortunately, when you have a lot of simple and refined elements

sugars such as soda or candy, then the bloodstream receives too much glucose from

the breakdown of simple carbohydrates and as a result, insulin is released in large quantities

amounts to remove excess and return the bloodstream to normal blood

sugar levels. However, too much can be released and excess insulin can wash out

your blood from most of your glucose fairly quickly. That is why one feels exhausted

and cloudy not long after making a meal made of sugary things. So, ideally,

you want to eat complex carbohydrates like colorful vegetables, grains, and

starches.The reason is that complex carbohydrates have what is called a low

glycemic index score. The glycemic index is a means of evaluating how quickly you

carbohydrates reach the bloodstream, table sugar has a score of 100, while a

a delicious apple is rated 39. Generally, any carbohydrate that has a glycemic index

a score below 55 is generally considered a good source of carbohydrates, since the

The rise in blood sugar is gradual and therefore insulin is not released excessively (an exception

would be carrots, with a score of 92). Now if you spend a lot of time eating a lot

refined sugary foods, then one would not only become obese but most likely

develop insulin resistance that would eventually lead to diabetes. Essentially,

your body cannot use the insulin that is already in the bloodstream

and yet the pancreas still produces more and more. Many researchers believe that

any ingested carbohydrate would be taken immediately for storage as fat, since both the carbohydrate

the liver and muscles do not need to be replenished with energy. So to avoid these

diseases, control the amount of carbohydrates ingested. Aim for unrefined and processed

Carbs like white bread and soda, even if that means eliminating one soda at a time.

By replacing your fries and fries and Wonder Bread with broccoli,

apples, asparagus, and bell peppers, then things like Alzheimer’s disease, strokes,

arthritis, heart disease, and diabetes can be prevented. As the outstanding english

author and critic, Samuel Johnson once said, “Few things are impossible to apply

and skill. Great works are not done with strength, but with perseverance. ”

persevere, because shorter waists and longer lives await you.