I spent two years of losing over 140 pounds in the old: a good diet and exercise. No DCP. No pills. Without surgery. No crazy machines. I was 30 years old and 340 pounds. With a history of heart disease and obesity in my family, I decided it was time to shed the pounds.
Almost every day I get from people I have not seen in years to come to me saying, "Wow!'re Beautiful!" And then the next question ... "What did you do?" That's why I wrote this article.
Disclaimer
Now, of course, as a general warning, I must say that the advice I will share with you here are just my personal experience. I'm not a health expert - and in the last two years, I've read dozens of books and hundreds of articles on nutrition, exercise and weight lifting. I'm no doctor. You must, of course, seek the advice of your doctor before starting any weight loss or exercise plan. I firmly believe that good nutrition and regular exercise, almost everyone should be able to lose weight and get in safely.
Tip 1. It is a matter of calories
First, the bad news. Weight gain and loss is directly related to the amount of calories you consumed versus calories than you expend through exercise. What is a calorie?
A calorie is a unit of heat energy. More precisely, the amount of heat energy required to raise one gram of water one degree Celsius. How does your body, is that when you eat food, the food molecules are broken down chemically and energy is being used by the body to perform the job (eg, muscle building, or the construction of new cells) or stored (as fat). If you eat more calories than you burn, you will start gaining weight.
Now, in the world of calories, it takes 3,500 calories to equal one pound of body weight. So if you take an extra 3,500 calories in your diet without exercise this week, congratulations ... you just won a book (probably the whole body fat). The good news is that you can lose a pound of fat eliminate 3,500 calories from your diet, or the addition of 3,500 calories of exercise into your weekly schedule, or a combination of both.
What is 3500 calories? This is not much if you eat the wrong kind of food. You can eat 3500 calories at a meal if you eat two Double Whoppers (1,010 calories each), double order of fries (590), king size onion rings (600), and a chocolate shake (440 ). Do not laugh ... that's what I used to eat for dinner if my family went to Burger King ... or something outrageous.
So the bottom line is if you want to lose weight, you must create a calorie deficit. This means you must burn more calories than you consume. You have to eat more calories than you burn to gain weight ... Now you need to cut calories to lose weight. It's that simple. To know the amount of calories you eat and burn, you should write.
Think of your body as a furnace. You want your furnace to burn fuel more efficiently. For this to happen, you have to let it burn hot and steady throughout the day.
You need to stir frequently to keep the fire burning. Keep your metabolism working all day eating every 3-4 hours. My advice: I like divisible by 3 hours. This means that breakfast at 9 am (if I get up so early), lunch at noon, a snack at 3:00 p.m., dinner at 18 pm, a snack 21 hours, and if I'm still another midnight snack.
Now, I personally work late (usually more of my "real work" done between the hours of 22:00 and 2:00), but if you have to eat at different times, that's fine ... Simply take the total number of calories you eat during the day and divided into intervals of three hours. Keep the fire stoked! If you can not take a break at work to eat every three hours, bring a protein bar with you.
If you skip breakfast, then you are really hungry by lunch time comes around. Lunch, and more likely to be filled at dinner. Why? Your body says, "Hey! Need food badly!" If you feed them often during the day, your body is not going into shock, and do not understand these wild cravings and hunger when eating.
Do not reject this section. I did it! The first couple of times I've read about this in the book gym and weight loss, I said, "I have not time to do it", but you know what - it really works.!
I can not stress how important it is for everyone to write down what you eat. All you need is a small notebook. Make four columns: what you eat, how much you eat, how many calories were in it, and at what time of day you ate it. It's that simple. Note also an exercise or other activities that are more difficult to sit around.
Take the time to recognize what you eat is the first step to lose weight. Many people do not actually realize how much junk they eat. When I started doing this - and write down everything you eat - it really opened my eyes to the amount of junk food I ate earlier. I was the slave of biscuits, chocolate, chicken wings and pizza. When I took the time to look at the fact that a chicken wing has 150 calories in it (yes, a wing), I was surprised. I used to eat 20 wings and 2 or 3 slices of pizza for dinner.
Now you can get one of these small amount of calories from your favorite bookstore books. Sometimes you can even see in the grocery store. They're beautiful. Once you become familiar with the foods you eat regularly to keep track of what you eat is really very simple. You'll have a better appreciation of what you put in your body.
So please, please, please, take my advice and opinion everything you eat. You do not have to do this for the rest of your life ... until you reach your ideal weight. At this point, you will be able to maintain good mental track what you eat, and you will be more aware of what to eat and how much exercise you should get each week.
Plus you do not have to obsess over every little calorie! Counting calories can be as detailed as you want. If you want to take every last stick of celery, by all means do so. However, simply gather your calories to about 10 or 20. Do not worry if something contains 24 to 26 calories. Ultimately, it does not make much difference ... but if something is 100 or 200 calories.
The important ... I can not stress this enough ... is to write everything!
We are not going to deprive! In fact, the correct weight loss is best achieved by eating more often than you're probably used to! Let me say: eat more than they are now. You will eat better food, more often, but at a low caloric intake. If you're like I used to be, probably not breakfast. This means that when the lunch time you are hungry, then you probably eat the wrong types of food (such as pizza, wings, Chinese, etc.) for lunch - and I bet it's fast food or to carry. Then you do not eat anything new for six to eight hours, and pack a monster dinner.
Now, this is what happens: your body is not getting food first thing in the morning so that your metabolism does not start. His "fire burns calories" did not start in the morning, so we're not actually burn as many calories as it should be. Also, your body says, "uh, oh - I do not get any food I'd better keep that body fat as possible because we are hungry" This is bad if you do not eat.!. enough food, often enough, your body basically go into starvation mode and keep all that body fat can be.
The key to unlock the stored fat is to eat enough nutritious food so that your body does not need to store excess fat while at the same time, get plenty of exercise and strength training to burn fat all now, and increase muscle mass has .
There are a lot of factors involved in calculating metabolic rate and all that stuff, but you can use this card as a basic measure of the amount of calories you should eat as part of your diet to lose weight. Note that is based on your current weight and sex. Women need fewer calories than men do. Also, if you are a small, uses less energy than an older person. Use this table to determine the number of calories you should consume daily.
WOMEN
Less than 130 Calories: 1000
130-150 1,200 calories
151-200: 1,400 calories
201-250 1,600 calories
251-300: 1,800 calories
301-350: 2,000 calories
351-400 2,200 calories
MEN
Less than 130 Calories: 1200
130-150: 1,400 calories
151-200 1,600 calories
201-250: 1,800 calories
251-300: 2,000 calories
301-350 2,200 calories
351-400 2,400 calories
The thing now is vital here ... you want to make sure you get enough calories each day, otherwise your body goes into "starvation mode". You want to make sure you eat your meals at least four times a day to keep your metabolism running. If you do not eat, your body goes into starvation mode. You'll notice you are not getting enough food, and maintain body fat. It is important to get enough calories spaced throughout the day to keep the fire stoked. Do not think that by starving they will lose weight. This is the wrong kind of weight. Remember that your body will eat its own muscle before burning fat if not enough protein.
Now, if you want to start your body in the way of rapid weight loss, this is what you do. Ignore the graphics above, and drops you right on a diet of 1,000 calories per day immediately. Also, make sure to get at least a 15 minute walk (or another simple basic exercise, extra) every day too.
Do this for two weeks ... no more ... nothing less. You can then go back to eating the normal amount of calories, as shown in the graph above.
It will not be easy. You will not be able to eat any junk food during the first two weeks. You can, however, eat plenty of good food - chicken, salads, breads, etc. will not be easy, but once through it can add a lot of calories in your diet again and feel normal again ... In fact, after eating only 1,000 calories per two weeks, you will probably find it difficult to bring back to 2000 calories (or what should be).
Here's how it works: lower your calorie intake to 1,000 calories your body will surprise new eating habits. You can cleanse your body of toxins (like monsters fat burgers you have eaten) and get a good healthy food in you. You will notice that the weight loss after a couple of days, but the expectation their energy by eating the right foods at regular intervals. You can leave all the desires that you have to water, or add some more vegetables there - you can eat nearly as many vegetables as you want.
Everywhere you look, it seems that food "low fat" abound. While there are some low-fat or fat we eat, do not want to be limited to a completely fat-free diet. There are some fats are good fats and some bad fats. We want to eat good fats because they are necessary for good health. Bad fats, however, make you fat.
There are plenty of diets out there way "fat" mentality that promoted whole "low fat". What happened? People are eating fat food "fat". Eat fat-free cookies, fried fat and nonfat dairy products, but they continue to grow. Why? Many fat-free foods have nearly as many calories as high-fat versions.
Now you begin to eat chips "fat" thinking to yourself that you can splurge ... Hey, why not? It is "fat". Well, always load on the calories with fat chips. This is the number of calories that make you fat. In fact, when food manufacturers remove fat from their products, which often replace the fat with sugar to improve the taste. Guess what ... the addition of sugar, bringing the number of calories almost back to where the product was rich in fat.
Need fat. Fat mucosa forms of cell membranes in almost every cell of our body. Your brain is mainly made of fat. If you do not eat enough of the right kinds of fat, your brain does not get the proper nutrition to function. Eating too little fat can also reduce testosterone levels (as important for women than for men).
Saturated fats are bad for you. They are found mainly in meat, milk, cheese, meat, butter and some tropical oils. Saturated fats increase the risk of coronary heart disease, diabetes and obesity. Avoid or minimize saturated fat intake. Try to eat lean meats like skinless chicken and turkey and low-fat dairy products. If you eat red stocking, get fat from meat cheaper thin as possible.
Trans fats are fats that are bad for you saturated. You must eliminate all foods with trans fats in your diet. These types of synthetic fats are created during the manufacture of food products such as the hydrogenation of vegetable oil. Usually found in cakes, pastries, chips, donuts, butter and other foods. If the label says "trans fats" put this product on the shelf. If the ingredients of a product called "partially hydrogenated" anywhere in it - put it back. An example: margarine! This is a mistake. It is loaded with trans fats. Avoid at all costs. Also avoid shortening, commercial pies, fried foods and more prepared snacks, mixes and convenience foods.
Studies have shown that saturated and trans fats are really addictive and makes you want to eat more. They have also been linked with all kinds of health problems from cancer and heart disease to diabetes.
Unsaturated fats, on the other hand, are generally good for you. These fats are usually found in nuts, seeds, fish and cereals. Monounsaturated fats, like the types found in olive oil and canola oil, effectively protect your cardiovascular system disease. These are the types of fat in our diet charge.
- Good fats: almonds, avocado, cashew nuts, flaxseed oil, olive oil, olives, peanut butter, peanuts, fresh fish (salmon, mackerel, tuna)
- Bad fats: butter, coconut oil, corn, cream cheese, half and half, bacon, mayonnaise, butter, sour cream
Note that you need fat in your diet, but even the good fats listed above have a good amount of calories in them - so take it easy! One tablespoon of olive oil, for example, that the 100 calories. Almonds (I like to nibble) have 6 calories per piece. Nuts are a great snack, healthy fats - just take a handful not the whole bag!
Tip 8. Add Omega 3 Fatty Acids to Your Diet
Omega fats are unsaturated fats that are not only good for you, but they are essential to your health. Your body can not make these fats, so you must get from your diet completely. Omega are useful for many reasons, which are necessary for normal cell growth and development.
First, omega are a large appetite suppressant. Part of the reason why people binge on food "fat free" because fat is what causes the stomach "feeling full." If you do not eat any fat in your meals, your stomach will not tell your brain that you are full. Add some good fats to your meal and feel satisfied with less food.
Omega eating helps the body release stored fat so that you can use for energy. Omega balance between the type of fat that your body produces insulin to glucagon. When you eat sugary foods, your body releases insulin to remove the excess sugar in your system. If you do too often, insulin blocks the hormone glucagon - which is another hormone that is used to help your body burn fat. Too much sugar = insulin = insufficient glucagon = little fat burning. In addition, you are at risk for diabetes. Omega help balance this report.
Omega help increase your body's metabolism. It also helps burn more calories. Omega fats are the building blocks of cells. Their cell membranes are composed of omega. Since they can not be created by the body, you must get from your diet.
Specific fats, omega 3 fatty acids, is derived from flax seeds or flax seed oil. This will be the main fat we add to our meals. It can be used in salads and breads, add to soups and yogurt. Do not cook with it, however, as the heat will change its chemical properties. You'll also find a healthy dose of omega-3 in most seafood, vegetables leavy, fatty fish (salmon, tuna, trout, mackerel), nuts, olive oil and canola oil.
They have fish for dinner at least twice a week - and I do not mean the beer battered, fried haddock which serves local pub on Friday. Choose fish, such as salmon, tuna, mackerel. Bake or broil - not cold. They have very high levels of omega 3 fatty acids in them. Adding the linseed oil to salad dressings instead of acids. Snack on nuts or almonds instead of cookies and chocolate. You will feel full faster, and you will be the addition of essential fatty acids in your diet to help burn calories!
Proteins are the building blocks of your body. You must eat enough protein for your body to build, repair and maintain muscle and other lean tissue. If you do not eat enough protein, your body will break down muscle tissue, which is bad to keep. Therefore, your metabolism will slow down and not burn body fat. Unlike fat or glucose, is not in any part of our body to store protein (not muscle building), so you have to do a lot of your diet.
How much protein should you eat? Most people should consume about 0.4 to 0.8 grams of protein per kilo of body weight. Therefore, if you weigh 200 pounds, you should eat between 80 and 160 grams of protein per day. Not hard to do. Eating two eggs for breakfast, and one 8-ounce serving of chicken for dinner, and are 60 grams of protein there.
What kind of protein should you eat? I love fish, chicken (white meat), turkey (white meat), soy products, beans, legumes and eggs (whites only - yokes are high in fat). Soy products are an excellent source of protein ... Once you get used to the taste. I totally changed regular milk to soy milk. It has all the calcium, and less saturated fat, cholesterol, and no part of regular milk (even skim milk!)
Eating fish twice a week, twice a week, chicken, turkey, once a week, a vegetarian meal once a week, and then on the seventh day ahead and splurge with pork or beef .. . Take it easy. Be sure to choose lean cuts of beef sirloin. Remove all fat. Beef has a lot of saturated fat in it (that is marbled throughout the meat so that can not be cut). The Meat is bad for you - compared to other popular meats.
- Good protein: beans (any kind), eggs (preferably white - yellow are high in fat), chicken (white meat, no skin), turkey (white meat, no skin), salmon (preferably not earned), tuna ( packed in water, not oil), mahi mahi, seafood, soy products.
- Bad proteins: bacon, ham, sausage, beef, pork, lamb, veal
