I recommend talking with your Doctor before starting any exercise or weight loss program! Once you have done so and got their approval to start a progam then you may follow any suggestions we have on this site. The same things don't always work for everyone because we are all made up differently; so you might have to tweek here and there. The overall principals apply to any program.
Follow This Plan and We Guarantee Success
Don’t just guess that what you are doing will work, KNOW that it will work and follow it consistently. Consistency is the key to any weight loss or fitness program!
Follow this plan and you will see results for a lifetime!
Figure out how many Calories you should be consuming in order to lose weight.
There are hundreds of websites dedicated to this specific calculation, or ask your doctor for a calorie worksheet. Weight loss is not rocket science; it is simple addition and subtraction. If you take in more than you burn, you will gain weight. If you burn more than you take in you will lose weight.
Track your calories and use portion control
Now that you know how many calories you can have in a day, keep track of those calories. If you don’t write them down you will be more likely to over indulge and forget about some of the snacks you had throughout the day! If calorie counting is not for you, at least do the following: Take you total number of calories that you are allowed for the day, divide that by the number of meals you eat in a day (including snacks). Now you have your average number of calories per meal so you can make an educated decision when you are eating. Also make sure the foods you are eating are good for you, eat plenty of veggies, and try to balance your carbohydrates and proteins.
Eat something every 3 hours
Going without may seem like a good way to cut calories. However, you’re doing more harm than good. By eliminating meals, you’re actually sending the body into starvation mode. This can play tricks on your metabolism, going so far as to slow it down. There are also the effects of skipping meals has on causing blood sugar levels to rise and fall. When you do finally eat, you’re more likely to overindulge as a result of prolonging eating.
Create a Deficit
Keep in mind that everyone is not created equal when it comes to weight loss, so if you are not losing weight at your given calorie intake and activity level, you need to either drop your calories down or increase you activity until you get to a point where you are burning more calories than you are consuming. (Do not drop you calories lower than 1,200 a day! This is to low and you could slow down your metabolism even more, which would make it very hard to achieve proper nutrition).
Do Both Cardio and Weight Lifting and Track you workouts
When it comes to weight loss and being fit, both cardio and weight lifting are very important. If you are not currently doing one of these two, or you are but don’t feel like you know what you’re doing, stop by a gym in your area and ask for training.
Weigh Yourself Every Week
If you don’t know what you weigh, you may be losing valuable time! You must weigh yourself one a week, so you will know if what you are doing is creating enough of a deficit. Pick one day a week to be your weigh in day and make sure you weigh in the morning before you eat anything.
Make a Grocery List… and stick to it
This is your blueprint for getting through the grocery store without the extra garbage. Shop off your list and leave all the other incidentals out. Plan out your meals for the week and purchase only what you need. When you’re armed with specifics, you’ll be less likely to buy unhealthy foods on impulse. Before you even ether the store, make a pact with yourself that you’ll only buy the foods you intended to buy.
5 Simple Weight Loss Tips
1. Eat a little protein at every meal.
2. Cut back on refined grains and sugars.
3. Police your portions.
4. Enjoy a few different items from each food group each day.
5. Opt for fresh over packaged foods.
|
