I spent two years has lost over 140 pounds the old fashioned way: eat right and exercise. No fashions. No pills. No surgery. No machine crazy. 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 get rid of those extra pounds.
Almost every day I get people who do not come for years to tell me that he saw, "Wow, look, you good!" and then the next question ... "What have you done?" That's why I wrote thisArticle.
Disclaimer
Well, of course, as a general disclaimer to say, I need the tips I am sharing with you here just from my personal experience. I'm not an expert on health care - although in recent years I have read dozens of books and hundreds of articles on nutrition, exercise, and weight lifting. I'm not a doctor. You should, of course, seek your doctor before you intend to undertake any type of weight loss o. I firmly believe thatwith a proper diet and adequate exercise, almost everyone should be able to lose weight safely and healthy.
Tip 1 It 's all a matter of calories
First the bad news. Weight gain and loss is directly related to the amount of calories consumed against calories bound by the movement. What is a calorie?
A calorie is a unit of heat energy. In particular, the amount of heat required to raise 1 gram of water 1 degree Celsius. How these relate to your body, is that if youto eat are the food molecules are broken down chemically, and this energy can be used by the body to do the job (such as muscle building, or construction of new cells) or stored (as fat). If you are one in more calories than you burn, you will start to become too dense.
Now, in the world of calories, it takes 3500 calories to equal one pound of body weight. So, if you take in an extra 3,500 calories in the diet this week without training, congratulations ... She has just won £ 1 (probablyAll body fat). The good news is that a pound of fat to remove 3500 calories from your diet or the addition of 3500 calories of exercise to your weekly schedule, or a combination of both to lose.
What is 3500 calories? It really is not much when you eat the wrong kind of food. You can consume 3500 calories in one meal, if you have two double Whopper (1010 calories per piece), a king-sized order of fries (590), eat a King size onion rings (600) and a chocolate shake ( 440).Do not laugh ... This is what I used to have dinner when my family went to Burger King ... or something equally outrageous.
So the bottom line is that if you want to lose weight, you must create a caloric deficit. This means that you burn more calories than you eat. They had to eat more calories than you burn fat too ... Now it is necessary to reduce the calories of fat. It 'so simple. To find out how many calories you're burning and you need to in sub-write.
Tip 2 Eating often throughout the day
Think of your body as a furnace. Do you want your furnace to burn fuel more efficiently. For this to happen, you need to let it burn hot and steady throughout the day.
You have to burn the fuel for the fire to keep often. Keep your metabolism running all day to eat every 3-4 hours. My personal advice: I love working hours divided by 3. This means that breakfast at 9 clock (if I'm up that early), lunchlunch, a snack at 15:00, 18:00 dinner, a snack at 9 pm, and if I have another snack at midnight.
Well, I personally work late (I have most of my "real job" in the time between 10 und 02:00 clock clock did), but if you must eat at different times, all right ... Just take the total number of calories that you'll be eating all day and they are divided up into intervals of 3 hours. Keep the fire power! If you do not eat a break at work, at every 3 hours, bring a protein bar withThem.
If you skip breakfast, you are very hungry by lunch time comes around. Skip lunch, and is much more likely to gorge themselves at dinner. Why? Your body says, "Hey, I need food badly!" If you eat frequently throughout the day, your body is not to go into shock, and you can not get this wild desire and hunger, when it's time to eat.
Step 3 Start a food diary & Exercise
Do not complete this section. Ho! The first few times I've readto do this in the fitness and weight loss books, I said, "I do not have time to do it." But you know what - it really works!
I can not stress enough how important it is to write everything you eat. All it takes is a small notebook. Make four columns: what you ate, how much is eaten, how many calories were in it, what time of day and ate it. It 'so simple. Even writing an exercise or other activities that are more strenuous than sittinground.
To recognize the time, what you eat is the first step to losing weight. A lot of people do not really know how much crap they eat. When I started doing this - and write down what I ate - it really opened my eyes to the volume of junk food I was eating before. I was a slave, biscuits, chocolates, chicken wings and pizza. When I took the time to look at the fact that a wing of chicken 150 calories in it (yes, a wing) has, Iamazed. I used to eat 20 wings and 2 or 3 slices of pizza for dinner.
Now you can save this little brochure from your favorite book calorie counter. Sometimes you will also like going to the supermarket. They are of inestimable value. Once you are in the foods you eat regularly, keep track of what food you know is really very simple. You gain a better understanding of what you put into your body.
So please, please, please, take my advice and the magazineeverything you eat. It is not necessary to do this for the rest of your life ... only until you reach your goal weight. Until then, you will be able to provide a good track mind of what to eat to keep, and you are more aware of what you should eat and how much exercise you should always every week.
Although there is no need to obsess over every few calories! You can count the calories you want more details. If you trace every last stick celery, by all means But you want Sun20 directly to your calories for the next 10 or do not worry if not containing about 24 or 26 calories. In the end it makes no difference ... But if something has worked 100 or 200 calories.
The important thing ... and I can not stress enough ... is to write everything!
Tip 4 Eating the right amount of calories
We are not alone to die of hunger! In fact, the best weight loss achieved by eating right more often than youprobably used to! Let me say that again: there will be more food than you eat at this time. You'll eat better, eat more often, but on a lower caloric intake. If you're like me before, it is likely to skip breakfast. This means that when lunchtime comes around, you're starving, so you probably eat too much of the wrong type of food (including pizza, wings, Chinese, etc.) for lunch - and I'm going to fast food or take- Away bet. Then you must not eat anything new for 6-8 hours, andPackaged in a dinner show.
Now here's what happens: Your body is not always something to eat first thing in the morning, so that your metabolism is not the beginning. If your "calories burning fire" does not start in the morning, so it really does not burn calories like you. In addition, your body says, "uh, oh - not always the food that I'm better at what body fat I can, because we keep hunger." This is bad. If you do not eat enough food, often enough, your bodycan basically go into starvation mode and hang on as body fat.
The key to unlock the stored fat, good food self-sufficient food so that your body does not need to store more fat while burning a lot more movement and strength training, what you actually fat and build muscle.
There are a number of factors in the calculation of metabolic rate and all that jazz going, but it is possible, as a basic measure table, such as the usemany calories you should eat as part of your weight loss diet. Note that according to current weight and sex. Women need fewer calories than men. Also, if you're a smaller person, you need less energy than a larger person. Use this table to determine how many calories you should eat every day.
WOMEN
Under 130: 1000 calories
130-150: 1200 calories
151-200: 1400 calories
201-250: 1600 calories
251-300: 1800Calories
301-350: 2000 calories
351-400: 2200 calories
MEN
Under 130: 1200 calories
130-150: 1400 calories
151-200: 1600 calories
201-250: 1800 calories
251-300: 2000 calories
301-350: 2200 calories
351-400: 2400 calories
Well, here is something that is very important ... You want to make sure you have enough calories every day, otherwise your body so "hungry". We want to make sure to eat mealsat least four times a day to keep your metabolism running. If you do not eat, your body goes into starvation mode. It 'clear that there is enough food and keeping your body fat. It 'important to spread enough calories during the day so that the fire fed by. Do not think that hunger is going to lose weight. It will be the wrong kind of weight. Remember, your body will eat its own muscle tissue before the burning of fat, if it is not enoughProteins.
Tip 5 Send Yourself Boot Camp
Well, if you believe, your body and begin the process of rapid weight loss, want, here is what you will. Ignore the previous tables, and lie down in a 1000-calorie-per-day diet immediately. In addition, make sure you have at least 15 minutes on foot (or some other simple, basic, exercise) per day as well.
You can find this for exactly two weeks to make ... no more ... not less. Then you go back to eating normalAmount of calories as in the table above.
It 'would not be easy. It will not be able to eat every junk food for the first two weeks. However, you can eat a lot of good food - chicken, salad, bread, etc. will not be easy, but once through it, you'll be able to perform many calories to add to your diet again and feel normal again .. . In fact, after eating only 1,000 calories for two weeks, then you probably have a difficult time back to 2000Calories (or what should be).
That's why this works: drop your calorie intake to 1000 calories your body into shock, new eating habits. Cleaning the body of toxins (such as fat monster burger you've eaten) and some good, healthy food in you. You lose weight after the first few days before, but you can keep your energy by eating good food at regular intervals. You can stop the cravings are using water, or adda few more vegetables in it - just about as much as you want to eat green vegetables.
Tip 6 Do not think that "fat free" means "Calorie Free"
Everywhere you look, it seems that "low fat" foods in abundance. While there are some low-fat or fat-free foods you eat, you do not want to limit fat-free diet completely. There are some fats are good fats, and others, the bad fats. We're going to want to eat good fats, because they are necessary for the efficientHealth. Bad fats, but you're fat.
There are tons of fashion "no-fat" diets that have promoted the whole "low fat" mentality. What has happened? People are still going to eat fat, "fat free" foods to get. You eat fat-free cookies, fat-free chips and fat-free dairy products, but continue to gain weight. Why? Many fat-free foods have calories, almost as much as the full-fat versions.
Now you start eating "fat free" chips, is expected tosplurge ... hey, why not? They are "fat free". Well, you still have to load on the calories with fat chips. And 'the calories that make you fat. In fact, when food manufacturers remove fat, their products, often they replace fat with sugar to improve taste. Guess what '... with the addition of sugar, the calories get almost up to exit the full-fat product.
We need fat. Fat forms the lining of the cell membranes in almost every cell of our body. Your brainis composed mainly of fat. If you do not have enough to eat the right kinds of fat, the brain does not work on a proper diet. Eating too little fat can also reduce testosterone levels (just as important for women than men).
Tip 7 Know Your Fats
Saturated fats are bad for you. They are usually found in beef, milk, cheese, butter and some tropical oils. Saturated fats increase the risk of coronary heart disease, diabetes and obesity. Avoid orMinimize saturated fats. Try low-fat meats like chicken and turkey without skin and fat to eat dairy products. Have meaning if you eat red meat to obtain the lowest fat can no longer lean.
Trans fats are saturated fats that are very bad. It is recommended to completely eliminate all foods with trans fats in them from your diet. These types of unnatural fats are produced during food production processes, such as the hydrogenation of vegetable oils. They are found mostly inPastries, sandwiches, fries, donuts, shortening and other foods like that. If the label says "trans fat" to put the product on the shelf. If the ingredients of a product saying "partially hydrogenated" anywhere - put it back. An example: margarine! And 'evil. It 'full of trans fatty acids. Avoid at all costs. Also, avoid vegetable shortening, commercial pastries, fried foods, and most prepared snacks, mixes and convenience products.
Studies have shown that saturated and transFats are actually employees to do and make you want to eat more. They also have all kinds of health problems from cancer and heart disease, diabetes was associated.
Unsaturated fats, however, are usually good for you. These types of fats typically found in nuts, seeds, fish and cereals found. Monounsaturated fats, such as found in olive oil and rapeseed oil, actually protect the heart and circulatory system diseases. These are the types of fat are there in our storeDiet.
- Good Fats: almonds, avocados, cashews, flaxseed oil, olive oil, olives, peanut butter, peanuts, fish (salmon, mackerel, tuna)
- Bad Fats: butter, coconut, corn, cream cheese, half and half, bacon, mayonnaise, shortening, sour cream
Note that you need fat in the diet, but also good fats mentioned above have a good amount of calories in them - so take it easy! One tablespoon of olive oil, such as 100 calories. Almonds (which I love to munch on) have6 calories per piece. Nuts are a great, healthy, low fat snack - but be careful not to take a small handful of the whole bag!
Tip 8 Add Omega 3 fatty acids to your diet
The fatty acids are unsaturated fatty acids that are not only good for you, but they are important to health. Your body can not make these fats, so you need to get from your diet completely. The fatty acids are useful for many reasons, more are needed for normal cell growth and development.
First, an omega fattyexcellent appetite suppressant. Part of the reason why people binge on "fat free", fatty foods, because it makes your stomach "tired". If you do not eat non-fat meal, your stomach tells your brain that you're full. Add some 'good fat to your meals, and you feel full with less food.
Omega fatty acids foods helps the body to release stored fat so that you can use to generate energy. To glucagon omega fatty deposits in your body to insulin ratio. If you eat sugary foods,The body uses insulin to remove excess sugar from your system. If you do this too often, insulin blocks the glucagon - which is another hormone that functions to help your body burn fat. Too much sugar = not enough = too much insulin, glucagon = burn less fat. In addition, you are at risk for diabetes. The omega fatty acids help to balance this relationship.
The omega fatty acids help increase the body's metabolic rate. This helps you burn more calories. Omega is the constructionBlocks of your cells. Their cell membranes consist of fatty acids. Since they are not created by the body, you need to get from your diet.
A special grease, omega-3 fatty acids is derived from flaxseed or flaxseed oil. This is the primary fat that we add our meals. It can be used on salads and bread to use, add to soups and yogurt. Do not cook with it, but when the heat changes the chemical properties. You can also find good dose of omega-3 in most seafood, greenLeavy vegetables, fatty fish (salmon, tuna, trout, mackerel), walnuts, olive and canola oil.
Fish for dinner at least twice a week - and I do not want your beer, beaten, fried haddock, served the local pub on Friday. Select a fish such as salmon, tuna, mackerel o. Bake in the oven or grilled - not fried. They have very high concentrations of omega-3 fatty acids in them. Add flaxseed oil to salads instead of fatty sauces. Snacks of walnuts or almonds instead of biscuits and chocolate.Do you feel full and help you to burn first to add EFAs to your diet in calories!
Tip 9 Get plenty of protein
Proteins are the building blocks for your body. You have to build too much protein for your body to repair and maintain the muscles and other tissues to eat lean. If you do not eat enough protein, your body breaks down muscle tissue, which is evil, to preserve himself. Consequently, the metabolism slows down, and do not burn body fat. Unlike fat orGlucose, there is no place in our body to store protein (except for building muscle tissue) must be a lot of your diet.
How much protein should you eat? Most people should eat more than 0.4 to 0.8 grams of protein per kilogram of body weight. Therefore, if you weigh 200 pounds, you should eat 80-160 grams of protein a day. It is not hard to do. Eating two eggs for breakfast and an 8 ounces of chicken for dinner, and you're right at 60 grams of proteinthere.
What type of protein should not eat? I like fish, chicken (white meat), Turkey (white meat), soy products, beans, legumes and eggs (egg whites only - yokes have a lot of fat). Soy products are a good source of protein ... Once you get used to the taste. I have completely changed from normal milk soy milk. It has all the calcium, not to mention the saturated fatty acids, and none of the cholesterol levels of normal milk (including skim milk!)
Eating fish twice a week, chicken twice a week, once Turkeya week, a vegetarian meal once a week, and then in the seventh day, go ahead and show off with pork or beef ... just take it easy. So make sure to choose lean cuts of beef. Cut the fat. Beef and veal (the meat is of marble, so that you can not just cut off) a lot of saturated fat. Beef is the worst meat for you - in contrast to other popular meats.
- Good-protein: beans (any kind), eggs (preferably white - egg yolks have a lot of fat), chicken (white meat without skin),turkey (white meat, no skin), salmon (preferably not farmed), tuna (packed in water, not oil), mahi mahi, any shellfish, any soy products.
- Bad protein: bacon, ham, hot dogs, beef, pork, lamb, veal.
In part 2 of this article, you'll read about nine more tips to lose weight.
