WEIGHT LOSS!
New Year's will be here in a week, and 90% of everyone you know will go on a diet! Unfortunately, about 80-90% will fail. ..:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" />
Rather than write a long diatribe here on weight loss and it's associated difficulties...I am going to post some very easy tips that will help greatly. Consume 4-6 smaller meals per day rather than 3 larger ones. A protein shake or protein bar is counted as a small meal. The shake or bar must contain approximately 25-30 grams protein, no more than 12 grams of carbs, and around 7 grams of fat.
Initially, you do not necessarily need to cut calories. Rather, eat your largest meals early in the day. This is when your body needs carbs, and will burn them. By ingesting carbs early, you will have more energy, and avoid metabolic slowdown. You need fruits and veggies; they have very healthy nutrients...this is one reason the Atkins type diet failed and was horrific. As the day progresses the meals get smaller, and the idea is to go to bed with an empty stomach. Your body will burn fat all night.
Drink lots of filtered water! It's the healthiest thing you can do, and it is a great appetite suppressant! Hoodia is also a natural appetite suppressant, and is available in health food stores.
You can purchase natural oat bran tablets or wafers. Throw them in a blender and create bran powder. A couple of teaspoons mixed in water 15 minutes prior to eating will suppress appetite also. The extra fiber is healthy, and will help absorb a little fat too. Begin with one teaspoon, and increase as tolerated!
There are many excellent supplements out there that can help. However, that is a matter of budget, and personal needs. Investing in some good vitamins is great! THIS DOES NOT MEAN CENTRUM! Email me, and I will send back the exact list of supplements I take daily. I do not sell supplements!
A quick note: EFA's are essential fatty acids like Flaxseed Oil. They are cheap, great for your heart, health, and essential for fat burning.
If you are including exercise, which is always a good idea, and helps both overall health and success rate...remember Cardio is best for weight loss! Do not ascribe to the theory that lifting weights will increase muscle and result in more fat burned. In reality you would need to build huge muscle mass in order to burn any significant amount of fat. Lift weights once a week to preserve muscle tone. The thinnest people in the world run and do cardio, the biggest lift weights!
Don't do cardio on a full stomach...you won't be burning fat; just the food in your stomach! Many heavy people do cardio, but they do it on a full stomach or go home and eat the refrigerator. Sometimes they do it at low intensity for 20 minutes. This is not a workout...it's a stroll through the park! Intensity and duration are important. Honestly, I don't know anyone in fitness who likes working out...we like the benefits and results! The best part of a workout is when it's over!
Always check with your doctor before beginning an exercise program, and always begin slowly and gradually increase!
You MUST get at least eight hours of QUALITY sleep every night! Even though you work a lot of hours and life is hectic...you must find the sleeping time. This is essential to success in weight loss! The physiological and psychological reasons are too long to list here. I have the medical abstracts that bear this out.
Another essential part off success in weight loss is lowering stress levels, or learning to manage them! The combined stress of life, work, family and weight loss do not mix! Stress reduction can include yoga, meditation, natural herbs, massage, relaxing music, counseling, conflict resolution, hobbies, spiritual things, and if necessary and always a last resort...prescribed medication.
This is a brief overview on weight-loss, but it includes everything essential for success. Health is a decision; not an entitlement! Although being overweight may not look appealing...obesity is not a cosmetic problem; it is a health problem! Losing weight lowers your risk of arteriosclerosis, heart attack, stroke, diabetes, cancer, and many more. Again, I have the documentation to prove it! Choose health...it's a great gift!
Jack