1.) Determine what your goals are and what the most compelling reason is for your determination to lose weight. This goal is going to be your driving force behind you not losing sight of what you want to achieve. Now this is just an opinion, but losing weight for health reason is always more compelling than wanting it "just to look good", and by no means does this mean that's in invalid reason. Exercising alone is not the answer, you need to follow a healthy diet and together they will lead to a better quality of life. Ever noticed how the healthy looking people always seem the happiest. Well that's no coincidence.
2.) A blood test is advisable and may highlight some underlying issues like high sugar levels or some other mineral deficiencies that could be important as you embark on you weight loss journey.
- Ultimately you want to lose the FAT, not just the weight. It is not weight that brands a person obese, but the amount of FAT he or she is carting around all day long. Please don't be alarmed after doing some strength training if you're weight increases slightly. What this means is you're losing fat, but gaining muscle tissue. Muscle tissue is far more beneficial to the human body than excess fat. Again, don't misinterpret me, fat is essential to the body, but not in excess.
3.) Let's face it, no matter how much time a woman spends doing weight training, she will never bulk up as much as a man. They just don't have the testosterone levels men do. Woman body builders whom come close, are either taking steroids or training 3 - 4 hours a day, neither of which I think you're interested in. With regard to weights, men and women differ on their goals with weight training. It would then make perfect sense that a male and female's regime would differ. When starting out you should begin with 3 sets of 8-10 repetitions, and should use the heaviest weight you're comfortable with, even to the last repetition of the last set. Get a weight training book or find a reputable website that will show you different exercises and the correct form.
4.) Spot Improving is a myth! Doing crunches only will invariably make you burn fat all over your body, not just your abs. So stop believing that a thousand crunches a day is going to make you lose that pot belly. It won't. Now do just 30 - 40 a day and combine it with aerobic exercise and a proper diet, and you have a winning combination. Flat, sleek, sexy abs do not come from thousands of arduous sit ups; they come from having low body fat to mass ratio. In summary, combine aerobics with a healthy diet and an ab routine if you're goal is to lose that beer gut.
5.) Choose your sugar wisely. They are available in a variety of forms and are cloaked in many products. Check your food labels: fructose, glucose, molasses, and corn syrup are all sugars. Reduce your intake. Choosing foods without it will help you reach your weight loss goals faster.
6.) Just like fuel is required to drive the biggest oil tanker or the smallest family car, so too does your body. Never think starving is the answer to your prayers, since you're most likely to cause more harm than lose fat. Eating the right kinds of varied food is key, never forget that.
7.) An occasional snack is not going to kill, but don't let it throw you off course or lose focus of your goals. I just believe letting yourself indulge in moderation occasionally is good, as long as you burn it off during your exercise regime. And, if you decide to indulge in you favorite "junk food", you must limit it to once a week, but always seeking ways to improve the quality and reduce the fat. For instance: grill your burgers at home on a griddle that allows for the fat to drip off. Bake your French fries in an oven instead of deep fried in grease.
8.) Eating after 6pm is not as bad as what you've been led to believe. It once again boils down to the type of food. A reasonable dinner, with extra protein if you've had a good weight training session, is going to help supplement your body with nutrients to assist you to cope with the demands of the next day. And as is likely to happen, when you do feel hungry a small bowl of high fiber cereal and low fat milk will actually help maintain your metabolism while you sleep. The key is to not overeat in the evenings.
9.) Take a multivitamin. While it is far superior to consistently get your nutrients from your food, most people lack something in their diet, especially when they're trying to cut calories. Vitamins and minerals play an essential part in maintaining high energy levels.
10.) An excess of sodium too, can cause you to gain instead of lose weight. Check the labels and try not to have in one day too much.
11.) Do not skip any meals as this only makes your body preserve fats for energy. A good weight loss plan is to eat healthily and exercise regularly. Smaller portions of meals of up to 6 times are advisable. Once again I must stress, in moderation and part of a calorie controlled (not restricted) diet.
In Conclusion:
Do not try to starve yourself. A restricted or otherwise low calorie intake will in fact slow your metabolism and cause you to lose weight more slowly. Eventually you body will find it impossible to process potassium causing any intake of food to have a weight gain effect. This invariable leads to diseases such as anorexia or bulimia, which if left untreated can have serious psychological consequences and eventually lead to death.
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2.) A blood test is advisable and may highlight some underlying issues like high sugar levels or some other mineral deficiencies that could be important as you embark on you weight loss journey.
- Ultimately you want to lose the FAT, not just the weight. It is not weight that brands a person obese, but the amount of FAT he or she is carting around all day long. Please don't be alarmed after doing some strength training if you're weight increases slightly. What this means is you're losing fat, but gaining muscle tissue. Muscle tissue is far more beneficial to the human body than excess fat. Again, don't misinterpret me, fat is essential to the body, but not in excess.
3.) Let's face it, no matter how much time a woman spends doing weight training, she will never bulk up as much as a man. They just don't have the testosterone levels men do. Woman body builders whom come close, are either taking steroids or training 3 - 4 hours a day, neither of which I think you're interested in. With regard to weights, men and women differ on their goals with weight training. It would then make perfect sense that a male and female's regime would differ. When starting out you should begin with 3 sets of 8-10 repetitions, and should use the heaviest weight you're comfortable with, even to the last repetition of the last set. Get a weight training book or find a reputable website that will show you different exercises and the correct form.
4.) Spot Improving is a myth! Doing crunches only will invariably make you burn fat all over your body, not just your abs. So stop believing that a thousand crunches a day is going to make you lose that pot belly. It won't. Now do just 30 - 40 a day and combine it with aerobic exercise and a proper diet, and you have a winning combination. Flat, sleek, sexy abs do not come from thousands of arduous sit ups; they come from having low body fat to mass ratio. In summary, combine aerobics with a healthy diet and an ab routine if you're goal is to lose that beer gut.
5.) Choose your sugar wisely. They are available in a variety of forms and are cloaked in many products. Check your food labels: fructose, glucose, molasses, and corn syrup are all sugars. Reduce your intake. Choosing foods without it will help you reach your weight loss goals faster.
6.) Just like fuel is required to drive the biggest oil tanker or the smallest family car, so too does your body. Never think starving is the answer to your prayers, since you're most likely to cause more harm than lose fat. Eating the right kinds of varied food is key, never forget that.
7.) An occasional snack is not going to kill, but don't let it throw you off course or lose focus of your goals. I just believe letting yourself indulge in moderation occasionally is good, as long as you burn it off during your exercise regime. And, if you decide to indulge in you favorite "junk food", you must limit it to once a week, but always seeking ways to improve the quality and reduce the fat. For instance: grill your burgers at home on a griddle that allows for the fat to drip off. Bake your French fries in an oven instead of deep fried in grease.
8.) Eating after 6pm is not as bad as what you've been led to believe. It once again boils down to the type of food. A reasonable dinner, with extra protein if you've had a good weight training session, is going to help supplement your body with nutrients to assist you to cope with the demands of the next day. And as is likely to happen, when you do feel hungry a small bowl of high fiber cereal and low fat milk will actually help maintain your metabolism while you sleep. The key is to not overeat in the evenings.
9.) Take a multivitamin. While it is far superior to consistently get your nutrients from your food, most people lack something in their diet, especially when they're trying to cut calories. Vitamins and minerals play an essential part in maintaining high energy levels.
10.) An excess of sodium too, can cause you to gain instead of lose weight. Check the labels and try not to have in one day too much.
11.) Do not skip any meals as this only makes your body preserve fats for energy. A good weight loss plan is to eat healthily and exercise regularly. Smaller portions of meals of up to 6 times are advisable. Once again I must stress, in moderation and part of a calorie controlled (not restricted) diet.
In Conclusion:
Do not try to starve yourself. A restricted or otherwise low calorie intake will in fact slow your metabolism and cause you to lose weight more slowly. Eventually you body will find it impossible to process potassium causing any intake of food to have a weight gain effect. This invariable leads to diseases such as anorexia or bulimia, which if left untreated can have serious psychological consequences and eventually lead to death.
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