Seven Steps for Losing Weight While You’re Gluten Free

For many with celiac disease, wheat allergies and a sensitivity to gluten, a gluten-free diet is a necessity. People with these diseases have an adverse reaction to gluten and their bodies cannot digest it. They have mild to severe symptoms like stomach pains, diarrhea, bloating and fatigue that are triggered by ingesting gluten. Any food products that contain grains are usually chock full of gluten. It is a protein that is found in wheat, rye and barley so it is usually in flour products like bread and pasta. People who have gluten free diets must carefully watch what they eat, so in order to lose weight they must continue this trend while making further adjustments to their diet.

Step 1

When stocking up on gluten-free foods, choose options that are both low in fats and high in nutrients. Great options are fresh foods like fruits, vegetables, meats, seeds, nuts, beans and low-fat dairy. There are now gluten free grain options as well like quinoa, brown rice, buckwheat etc.

Step 2

Track your calories. If you reduce your daily caloric intake you are sure to lose weight. Calculate your normal caloric intake on an average day, you can do this by using several online calorie counters. If you subtract 500 calories from whatever your average intake is then you will lose about one pound every week.

Step 3

Eat on time. Having breakfast as soon as you wake up boosts your metabolism and increases your energy. This will help your body to burn calories faster than you did before.

Step 4

Now that you are eating on time, try to eat a small meal every two to three hours. This will continue to raise your metabolism allowing you to burn calories even faster. These frequent meals also keep your appetite suppressed which will keep you from snacking in between meals.

Step 5

Be careful when eating out, make sure that you choose a fresh healthy option and to ask to have it prepared without excess butters and oils. Steaming, baking and boiling are some of the healthiest cooking techniques. Also make sure to avoid anything that is breaded.

Step 6

Exercise! Some of the best exercises for losing weight are cardiovascular exercises. These are exercises that raise your heart rate resulting in the burning of calories and subsequent loss of weight. Common cardiovascular exercises include running, jogging, biking, swimming, skating and elliptical training. It is basically an exercise where there is intense movement over a longer period of time to burn fat.

Step 7

Weight lifting will tone your body while you build muscle. Toning and strengthening your muscles will improve the overall health of your body and assist in your weight loss. It is recommended that you lift weights three times every week. Try to do full body exercises so that you work out both your upper and lower body. Try squats, back extensions, bench press, shoulder press, tricep dips and curls. Do ten to twelve repetitions for each exercise and do three to four sets. While you are doing the exercises your heart rate will elevate, so rest for 60 seconds between each exercise.

The most dangerous foods for those avoiding gluten are processed and prepackaged foods. There is a possibility that there may still be gluten in things like canned soups, dressings and sauces. Check the packaging and only buy processed foods that are clearly labelled “gluten-free.” Health stores and organic groceries usually have a wide selection of healthy, low-fat and low sodium gluten free options that you can choose from.