how to lose weight

题目

how to lose weight
用英语,
用英语,最好是演讲稿(长一点),

答案

I'm going to give you eleven tips to designing a weight loss plan that will radically increase your ability to shed the kilos.
Lose Weight Tip No.1:Make Sure You're Eating Atleast 2 pieces of fruit and 5 servings of vegetables Per Day.
While most people don't have a problem with fruit,it is often difficult for people to include 5 servings of vegetables per day.When you eat dinner at night - eat your quota of vegetables then.Something like steak,peas,carrots,pumpkin,baked potato and brocolli.
Make sure when you eat a carb (good carbs only),eat a source of protein with it as well.E.g.fruit and yhogurt.If you love carbs,then aim to pair up your carb with a protein source.It helps to lengthen the digestion of your food,and your muscles feed off the protein.
Lose Weight Tip No.2:Eat wholegrain cereals,bread and pastas.
These foods are readily available and cheaper than a manufactured fiber supplement.When you're eatign a carb like pasta - look for the wholegrain alternative.These foods will increase your fiber intake and you will be eating foods that will be lower on the glycemic index.
High intakes of fiber have multiple benefits for your body,it raises metabolism,because foods high in fiber take longer to digest,it cleans your body of toxins and unwanted waste and it helps your body to function optimally.
If you're not getting atleast 30 grams of fiber each day,then a fiber supplement may be required in the short term.
Lose Weight Tip No.3:Eat lean meat,fish and poultry.
These foods will deliver the vital nutrients of iron,zinc and omega-3 fatty acids vital to the optimal functioning of your body.
Include these in your evening meal or during the day with cold cooked alternatives.
Lose Weight Tip No.4:Dairy's Great - But Make It Low Fat.
Including dairy products in your diet will make sure that you are getting your share of calcium in your diet.To miss out on this means that you are possibly putting yourself at risk of osteoperosis.
Dairy foods also provide protein,riboflavin and B12.If you have a food sensitivity to dairy make sure you consume a soy drink alternative fortified with calcium and B12.
Low calcium and dairy intakes has also recently been associated with increased lipid accumulation
Lose Weight Tip No.5:Water is your best friend.
If you just drink coffee and coke,then you might be surprised what 8 glasses of water could do.
Not drinking enough or drinking high sugar drinks,or drinks that have a diuretic effect means that you could be constantly dehydrated.
If your body doesn't get enough water,it can't actively process food properly,leads to constipation and could lead in some cases to kidney stones.
Lose Weight Tip No.6:Don't skip Breakfast.
Skip your breakfast and your just asking to be tempted by that pastry at the local bakery.Always eat breakfast,and make sure that it is balanced with fruit,cereals and protein (milk/yoghurt).Toast with a spread is not breakfast.Eating a cereal with fruit and then something like a boiled egg is a great way to start the day !
Lose Weight Tip No.7:Eat Regularly.
I can't say this enough.For those who still think that an extremely calorie restricted diet is the only way to diet,then think again.Your goal is not to eat less,but to eat smaller meals more often.Aim to eat six small meal per day.Lose Weight Tip No.8:Eat foods high in water.
These foods such as watermelon and lettuce are high in water,but low in calories and high in vitamins and minerals to keep your body healthy.See one of our previous newsletters here
Lose Weight Tip No.9:Eat unsaturated fat but make sure it is less than 30% of your total energy intake.
Don't be afraid of fat.Your body needs fat to function properly.The good old avocado is mostly fat,but it is monounsaturated fat and like olive oil is a beneficial fat that your body can't function without.Eating foods like fish provide an excellent source of Omega-3 fatty acids.Aim to eat a small amount of fat each day.
Lose Weight Tip No.10:Enjoy that cheese,but make sure it's low salt!
High amounts of salt can creep into your diet through the processed foods that you eat such as bread,cheese,ham,margarine and biscuits.
Too much salt in your diet can lead to high blood pressure and increases the amount of calcium that your body excretes in your urine.
Look for products that say low salt or no salt.
Lose Weight Tip No.11:Limit sugar and alcohol.
When it comes to sugar and alcohol,moderation is really the key.Most people are pretty familiar with why too much alcohol and sugar is not a good thing.So I won't elaborate too much here.
In general terms,if you can put these guidelines firmly into place,you will have developed a personal eating plan that will have cost you nothing and will be better than any diet plan that you could have paid anything from $20 to $200 a month.
It really is up to you and you're the only one who can do something about it.So go ahead,make some goals and put these tips into place and you'll find sooner or later,when you combine them with exercise,that you'll be losing weight.
I hope you've enjoyed this article.