I lost the old method for two years: the right diet and exercise. No fashion. No tablets. No surgery. Not crazy machines. 30 and 340 pounds. In history, heart disease and obesity in my family have decided to redeem the pounds.
Almost every day I get people I have not seen over the years when they turned to me: "Wow, it looks good!" Then the next question … "What did you do?" That's why I wrote this article.
Now, of course, as a general commitment, I have to say that the tips are from my own personal experience. I'm not a specialist medical expert – although I've read dozens of books over the last few years and have hundreds of articles on nutrition, physical activity and weight lifting. I'm not a doctor. Of course, ask your doctor for advice before starting any weight loss or workout. I definitely believe that besides the right diet and proper exercise, almost everyone should be able to lose weight and be safe.
Tip: 1. About calories
First of all, the bad news. Weight gain and loss are directly related to calories you consume compared to calories. What is Calories?
Calorie is a unit of heat energy. Specifically, this is the amount of heat energy that raises 1 gram of water by 1 degree. That it's related to your body, that when you eat food, the food molecules are chemically degraded and used this energy or your body to work (such as muscle building or building new cells) or stored (fat). If you take more calories than the sky, you start to take fat. Now in the world of calories it takes up to 3500 calories with a pound of body weight. So if you take a 3500 calorie in your diet this week without exercising, congratulations … you've only got one pound (probably all body fat). The good news is that you can lose as much as a pound of fat, or you can take up to 3,500 calories from your diet, or add 3,500 calories to your weekly schedule or to a combination of both.  This is really not much when you eat bad food. You can eat 3500 calories when eating two double hazelnuts (1010 calories), a royal size (590), a royal onion (600) and a shake of chocolate (440). Do not laugh … that's what I do for dinner if my family went to Burger King … or something so outrageous. So the point is, if you want to lose weight, you need to create a calorie deficit. This means you have to burn more calories than you eat. You had to eat more calories than you burned to be fat … now you have to reduce your calories to be lean. It's so simple. To understand how many calories you take and burn, you have to write them down.
Tip 2. You often eat all day
Think Like in the oven. He wants the furnace to fuel fuel as efficiently as possible. In order for this to happen, you should leave it all day warm and steady.
It must often feed the fire to burn it. Keep your metabolism all day long if you have eaten every 3-4 hours. My personal tip: I can eat equally every hour. This means that at 9 o'clock (if I'm early), lunch at noon, dinner at 3 pm, dinner at 6 o'clock in the afternoon at 21 o'clock, There is still another snack at midnight.
I am working personally late (I usually spend most of my "real work" between 10:00 and 2:00) but if you have to eat in different hours, that's okay … Just take the full amount of calories During the day you will eat and share them at 3-hour intervals. Keep the fire! If you can not have a break at work every 3 hours, bring a protein.
If you miss breakfast, you are very hungry when the lunch comes. Leave your lunch, and you're more likely to have dinner. Why? His body says, "Hey, you have to eat food badly!" If you are often fed during the day, your body will not be shocked and will not get these wild desires and hunger odors when it's time to eat.
Tip 3. Start Food & Exercise Journal
Do not just dismiss this section. I did! The first few times I read about fitness and weight-loss books, I said to myself, "I have no time for this." But you know what – it really works! I can not emphasize how important it is to write everything you eat. You just need a small notebook. Make four columns: what you ate, how much you ate, how many calories you had, and when was the day you ate it. It's so simple. Also, describe any practice or other activity that is much more difficult than relaxing.
The first step in the first step of weight loss is to recognize what you are eating. Many people do not really realize how much shit they eat. When I first started doing this – and described everything I eat – I actually opened my eyes to the amount of rusty food I've eaten. I was a slave of baking, chocolate, chicken wings and pizza. When I first grabbed the time to find the fact that a chicken wing contains 150 calories (yes, a wing), I was amazed. I had 20 wings and 2 or 3 slices of pizza. 19459004
You can now get one of the small calorie booklets in your favorite bookstore. Sometimes you see them in the store. They are invaluable. Once you know the foods you eat regularly, you can keep track of what you eat, very simple. You get more recognition than what you put into your body.
Please, please, please, ask to take my advice and the diary of everything you eat. NO this for the rest of your life … until you reach your goal. At this point, you have to maintain a good state of mind about what you are eating and you will be aware of what to eat and how much exercise you need every week.
Also, you do not have to stay with every little calorie! Calculation of calories can be as detailed as you like. If you want to press every last celery stick, make sure to do it. However, you can only turn your calories back to the nearest 10 or 20. Do not worry if you have any 24 or 26 calories or not. Finally, there are not many differences … but whether there are 100 or 200 calories.
The point … and I can not stress enough … let's write down everything down!
Tip 4. Eat the right amount of calories
We will not starve ourselves! In fact, the best weight loss can be achieved by eating more often than we probably would use! Let me tell you again: you will eat more than now. You will eat better food, more often, but with lower calorie food. If you're like me, you probably miss breakfast. This means that when the lunchtime arrives, it is starving, so it is likely to consume too much food (eg Pizza, Wings, Chinese, etc.) for lunch – and I will bet it's a fast food or meal. Then you will not eat anything between six and eight o'clock again and pack a monster dinner. Now, here's what happens: your body does not start eating in the morning, so its metabolism does not start. The "calorie burning fire" does not start in the morning, so it does not burn as much calories as it should be. The body also says, "uh, oh, I do not get any food, I better get any body fat because we're hungry!" This is bad. If you do not eat enough food, often your body is just starving and hanging on body fat.
The key to releasing stored fat is to feed enough food So your body does not need to store more fat but you need to get plenty of exercise and workout to burn all the fat that is currently available to build muscle .
There are a number of factors You are counting the metabolic rate and all jazz, but you can use this chart as a basic measure of how many calories you should consume as part of a weight-loss diet. Notice how your current weight and gender are based. Women need less calories, then men. Also, if you are a smaller person, you need less energy than a larger person. Use this table to determine how many calories you should consume daily.
130 years: 1000 calories
130-150: 1200 calories
151-200: 1400 calories
201-250: 1600 Calories
251-300: 1800 calories
301-350: 2000 Calories
351-400: 2200 Calories
130: 1200 calories
151-200: 1600 calories
201-250: 1800 calories
251-300: 2000 calories
301-350: 2200 calories
351-400: 2400 Calories
There is something here that is vital … you want to make sure To get enough calories a day, otherwise your body will go into "starvation" mode. You want to make sure you eat at least four times a day to continue your metabolism. If you do not eat, your body will go hungry. She realizes she does not get enough food and she will need body fat. It is important that you get enough calories during the day to keep the fire. Do not believe you will starve yourself. There will be an inappropriate kind of weight. Do not forget that your body will first eat your own muscle tissue before burning fat if there is not enough protein. Tip 5. Send yourself a Boot Camp
Now, if you want to start your body on the way to fast weight loss, you do this. Ignore the above tables and leave the 1000 calorie daily diet immediately. In addition, make sure you have a walk of at least 15 minutes each day (or some other light, basic, extra workout).
You're gonna do exactly two weeks … no more. .. no less. You will then return to the usual amount of calories as shown in the table above. It will not be easy. In the first two weeks you will not be able to consume any food. At the same time you can enjoy good food – chicken, salads, whole wheat bread, etc. It will not be easy, but once you pass it you can get a lot of calories back into the diet And again we feel normal … in fact, if you're spending 1000 calories for only two weeks, it's likely to be hard to return calories back to 2000 (or whatever Be it).
This is why this works: reducing your calorie intake to 1000 calories will shock your body to new eating habits. You clean the body of toxins (like the monster greasy burgers you've eaten so far) and get good healthy foods in you. You will notice a weight loss after the first few days, but you can eat good food at regular intervals. You can stop every desire to drink or add extra vegetables – you can eat as many green vegetables as you want.
Tip 6. Do not Think "Fat Free" Means "Calorie Free"
Everywhere you look, it seems that "low-fat" foods are abundant. Although there are low-fat or non-fatty foods that we will eat, we do not want to limit ourselves to a totally unsalted diet. There are fats that are good in fats and others that are bad fats. We want to eat good fats because they need proper health. Bad fats, however, become fat.
There are tons of sparkling "non-greasy" diets that have promoted the whole "low-fat" mentality. What happened? People continue to eat fat-eating "fat-free" foods. They consume fat-free cookies, fat-free chips and non-fatty dairy products, but they are still following. Why? Much fat-free food contains almost as many calories as full-fat versions.
You are now beginning to think of a "fat-free" potato chips in yourself so you can talk … hey, why not? "Fat-free". Well, you're still charging calories with fatty potato chips. This is the calorie that becomes fat. In fact, when food manufacturers remove fat from their products, it often happens that fat is replaced by sugar to improve taste. Realize that … adding sugar almost brings the calories back to where the whole fat product is.
We need fat. Fat forms the cell membranes in almost every cell of our body. Her brain is mainly fat. If you do not eat enough fat, your brain will not function properly. Using too little fat can also reduce testosterone levels (as important for women as in men). Tip 7. Know the fatty acid
Saturated fats are bad for you. Mostly they find beef, milk, cheese, meat, butter and tropical oils. Saturated fats increase the risk of coronary artery disease, diabetes, and obesity. Avoid or minimize saturated fat intake. Try low-fat meats such as chicken and turkey without skin and low fat dairy products. If you eat red, get the lowest fat and most delicious meat.
Trans fatty acids are saturated fats that are extremely bad for you. You must completely remove all food from your trans fat from your meals. These unnatural fats have been created during the hydrogenation of food production processes such as vegetable oil. Usually cakes, buns, lace, donut, shortening and other such foods are found. If the label says "Trans Fat", put the product back on the shelf. If any component of the product is "partially hydrogenated" anywhere – replace it. An example: margarine! Evil. It is filled with trans fatty acids. Avoid at all costs. Avoid reducing vegetables, commercial pastes, deep-fried foods, and the most popular foods, blends and comfortable meals. Studies have shown that saturated and trans fats are really addictive and want to eat more. Cancer and cardiovascular diseases are also associated with health problems with diabetes.
Unsaturated fats are generally good for you. These fats are usually found in nuts, seeds, fish and grains. The mono-unsaturated fats, such as olive oil and rapeseed oil, actually protect the cardiovascular system from the disease. These types of fats that are loaded into our diet
– Good fats: almonds, avocados, cashew nuts, linseed oil, olive oil, olives, peanut butter, peanuts, fresh fish (salmon, marmalade, tuna)
– Bad fats: butter, coconut, corn oil, cream cheese, halves and bacon, bacon, mayonnaise, acorn, sour cream
Fats in diet, but good fats have the above mentioned high calories in them – ! One tablespoon of olive oil, for example, 100 calories. The tonsils (which I like to feed) have 6 calories. Hazelnuts are a great, healthy greasy snack – but just make sure that a small handkerchief is not used throughout the bag. Tip 8. Add Omega 3 Fatty Acids to Diet
Omega Fats are unsaturated fats that are not only good for you, but also essential to their health. The body can not create these fats, so you have to be able to get them all out of your diet. Omega fats are useful for many reasons, plus normal cell growth and development. First, omega fats have an excellent appetite suppressant effect. One of the reasons why people are fatty "fat-free" foods is because fat is what makes your stomach "feel full". If you do not eat fat during your meal, your stomach never tells your brain that you are full. Add some good fat to your meal and feel less of yourself.
The consumption of Omega fats helps the body to release stored fat to use energy. Omega fat balances the body's ratio between insulin and glucagon. If you eat sugary foods, your body will release insulin to remove unnecessary sugar from your system. If you do this too often, insulin blocks the glucagon hormone – this is another hormone that helps your body's fat burning. Too much sugar = too much insulin = not enough for glucagon = little fat burning. In addition, diabetes is at risk. Omega fats help balance this ratio.
Omega fats help increase body metabolism. This will help you burn more calories. Omega fats are the building blocks of cells. Cell membranes consist of Omega fats. Because you can not create your body, you need to get them out of the diet.
A fatty, Omega 3 fatty acid is derived from fatty seeds or linseed oil. This will be the primary fat we add to our foods. You can use it with salads and bread, add it to soups and yoghurt. It should not be cooked because heat changes its chemical properties. Most of the seafood, green vegetables, fatty fish (salmon, tuna, trout, mackerel), walnuts, olives and cabbage oil are also found in good doses.
For a week – and I do not mean that the fried fried codfish served by the local pub on Friday. Choose fish like salmon, tuna or mackerel. Bake or grill them – do not bake. They have a very high Omega 3 fatty acid concentration. Add linseed oil to the salad instead of greasy dressings. Bake with nuts or almonds instead of cookies and chocolate. You will sooner and give essential fatty acids to the diet to help burn calories. Tip 9. Get the protein
Proteins Body building blocks. You need plenty of protein for your body to build, repair, and maintain muscle and other lean tissues. If you do not eat enough protein, your body will erase your muscles, which is bad to maintain itself. As a result, your metabolism slows down and body fat is not burned. Unlike fat or glucose, we do not store proteins anywhere in our body (apart from building muscle tissue) so you have to take a lot of your diet.
How much protein should I eat? Most people have ca. You should consume 0.4 to 0.8 grams of protein per kilogram of body weight. Therefore, if you weigh 200 pounds, you should eat 80 and 160 grams of protein per day. This is not difficult to do. Eat two eggs for breakfast and an 8 ounce meal and 60 grams of protein there.
What protein should you eat? I like fish, chicken (white meat), turkey (white meat), soybeans, beans, legumes and eggs (only the whites – the bags contain lots of fat). Soybean products are a great source of protein … once you get used to the taste. I completely shifted from normal milk to soy milk. It contains all calcium, much less saturated fat, and normal milk (or skimmed milk) cholesterol.
We eat twice fish twice a week, twice a week chicken, turkey once a week, vegetarian dishes once a week, then the seventh day, go ahead and spit pork or beef … just simply. Just make sure you choose the cut of thin beef. Cut the fat. Beef has plenty of saturated fat (marble in the meat so you can not cut it). Beef is the worst meat for you – as compared to other popular meat – Good protein: beans (any kind), eggs (preferably whites – yellow contains lots of fat), chicken (white meat, no skin), turkey (white meat, Skin), salmon (preferably not cultivated), tuna (in water, not oil-packed), mahi mahi, any shell, any soy product
Bun, ham, hot dog, beef, pig, lamb, calf.
In the second part of the article, you'll read about nine more tips for losing weight