Acai Berry and Weight Loss through Lifestyle Modification

Acai berry is a recommended part of any weight loss program and a healthier lifestyle. Its high fiber content aids both in digestion and weight loss as it decreases unwanted fats and has the ability to cleanse the waste materials from the digestive tract. Its fatty acids Omega-3 and Omega-6 help increase metabolism, escalating the body’s ability to burn fat. You might be craving for a handful of acai berry right now, but just before you try it, here are 10 strategies you should know for permanent weight loss and building abs.

Exclusive: For more information about this article click here

NUTRITION

1.   Stay focused on being healthy, not on becoming thin

Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier.

Change your mindset to think about selecting foods that will help your body’s health rather than worrying about foods that will affect your body’s weight. Eat whole and organic foods with low glycemic load, good fats and high phytonutrient content. Eating a low-carbohydrate, low-glycemic load diet will help you control your appetite and decrease cravings. You’ll feel full sooner, you’ll find it far easier to stop eating once you’re satisfied, and you’ll find yourself less hungry between meals.

2. Eat breakfast and avoid skipping meals. While skipping meals may help you lose weight in the beginning, it fails in the long run. Skipping meals may make you feel too hungry later in the day, causing you to overeat at your next meal. Follow the three hour rule. Dieters should eat every three hours throughout the day, but stop eating within three hours of your bedtime.

3.   Eating slowly lead to weight loss

Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That’s because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.

4. Increase water intake.

This aids in the feeling of being “full”, as well as cleaning out your system. The Institute of Medicine advises that men should consume roughly 3 liters (about 13 cups) of total beverages a day while women should consume 2.2 liters (about 9 cups) of total beverages a day.

EXERCISE

5. Exercise is essential for weight loss

Exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 10-30 minute sessions per week. This helps many in combating the old “no time for exercise” excuse. Exercise doesn’t have to be a structured hour at the gym – make it fun! Shoot some hoops, play a game of tennis, go for a run with your dog, or gather friends and go for a hike. The key is finding active things that you like to do and doing them regularly. Yes, vigorous activity works best, but anything that gets you off the couch and moving can help shed pounds.

6. Raise your metabolic rate.

A primary factor in determining your metabolic rate — the rate at which you burn calories — is the number of mitochondria in cells. Mitochondria are tiny energy factories that fuel every cell. The more you have, the more energy you will burn, which will keep you leaner. Unfortunately, we cannot simply take a mitochondria supplement. However, fat cells have very few mitochondria because fat cells store energy rather than burn it, whereas muscle cells have many because they need energy to perform their job. So as you build muscle cells from a regular exercise program, you increase your mitochondria, thereby permanently raising your metabolic rate, even when you are not exercising.

LIFESTYLE

7.   Find out why you overeat

All too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control.

8. Lose weight slowly with small changes

It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week. One pound of weight is equivalent to 3500 calories. By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose one pound (of mostly fat) per week.

9. Weight loss support: join a weight management group

A big key in long term weight control comes from receiving encouragement and support from others.

10. Give yourself a non-food reward for all of your accomplishments.

Don’t save your rewards just for reaching major goals, but reward yourself every time you pass up a cinnamon bun or walk right on by the vending machine. Take the money you would have spent on the candy bar and put it in a special “rewards” jar. As it adds up, get yourself special treats like a body massage or a new perfume. Anything that makes you feel special.

To sum it up, only a “lifestyle modification” will help weight loss. Ninety percent of people who lose weight will gain it all back within 2 years, that’s a fact. Relying on pill alone won’t work. All we need to do is choose the right foods and engage in healthy habits.  If you find yourself overwhelmed at the thought of incorporating the mentioned techniques into your lifestyle, just pick one and go from there. The minute you start somewhere you are on the way to a healthier and happier life.

Acai Berry Antioxidant