It’s clear that obesity has become a huge problem among our fellow people. Fortunately, many have become health conscious and has decided to do something about it. If done correctly, you can have maximum results in a sufficient amount of time. Keep in mind that weight loss is more than just about strenuous exercise and starvation diets. It’s about changing your entire lifestyle, eating habits, and your outlook on life:
Nutrition/Diet:
The first thing you do is RESEARCH. In order to know what kind of diet is right for your body you have to determine good carbs from bad carbs, good cholesterol from bad cholesterol, good fats from bad fats, and so on. It’s also important to figure out what other foods to eat and what to avoid.
Fresh fruit and veggies are loaded with antioxidants. Try to alternate between eating raw veggies and cooked veggies, as cooking them can release some important antioxidants. Eat a lot of wholegrain/whole wheat, and avoid processed foods as much as possible or altogether. Don’t forget deep fried foods. There are healthy ways of frying using healthy cooking sprays, but keep it to a minimum per week. Nuts such as almonds, walnuts, and cashews are great for nutritional value. ALWAYS read the nutrition panel while grocery shopping.
Lean meats are loaded with protein which helps you stay full longer, thereby, consuming less calories. But be careful not to eat less than 1500 calories a day. Cut sugar unless it comes from natural foods (fruits/veggies.) Also keep your sodium intake low. Another food to avoid is starchy foods unless they have nutritional value such as fiber (beans: kidney ,and lima, peas, whole grain, whole wheat cereals, brown rice, corn, apples ,yams, whole wheat pasta, oranges etc.)
Be careful of the oil you use. Most oils have Omega 6 so make sure you consume this in moderation as Omega 6 can contribute to weight gain. Omega 6 oils are almond, virgin olive, safflower, sunflower, corn, and sesame oil. Omega 3 has more nutritional value. Oils with Omega 3 and 6 are flaxseed, pumpkin seed, soybean, walnut, and canola oil.
Add green tea to your diet as it can burn fat and reduce your risk of all diseases. Two cups a day at least should be sufficient. Water is a great way to stay hydrated. (at least two liters a day is good for the body.) Coconut water is also a great way to stay hydrated, and it is also known to naturally balance your electrolytes. Avoid fruit juices and energy drinks. If you’re in the mood for juice it’s best to juice fresh fruits and vegetables. When juicing never throw your pulp away! They are added nutrients that you can use while cooking your healthy meals and desserts. A great addition to your recipes! If you’re not into juicing and would like a soft beverage, pure pomegranate juice is okay to drink as well as juices that DOES NOT contain added sugar.
Exercise:
Number one rule. Always be consistent! Don’t exercise one or two days a week and expect radical results. It’s very important to maintain a training schedule throughout the week that you can stick to. Also choose a schedule that’s right for you. (Remember in order to lose weight you must burn more calories than you consume, roughly around 3000 and 4000. Don’t be discouraged. A good workout will definitely aid you in shedding the calories. And make sure you drink a sufficient amount of water during workouts as sweating can cause dehydration.)
You can exercise in the morning or at night if you have a busy schedule. Getting in the habit is the key so it doesn’t matter when you do it as long as you do it! Beginners should do at least one hour to an hour and a half a week and progress as you advance. To burn fat and lose weight it’s also important to do cardio AND strength/resistance training. If you’re athletic, doing plyometrics training is also beneficial (jump training)
If you start losing weight and reach a plateau it’s a good idea to change your routine a little, even if it means adding an extra exercise to your routine such as weight training to your resistance workout, or even something dramatic like eating a “guilty pleasure” once a week or every two weeks.
TIPS:
- If you’re a smoker – STOP!!! – Can’t stress that enough.
- If you’re an alcohol drinker cut down to drinking at least a glass of red wine or beer in LOW moderation as red wine and beer as some nutritional value.
- Get up and move throughout the day. Our bodies are designed to move around and sitting all day can increase belly fat and lower your cardio endurance. Keep your core engaged throughout the day and especially when you’re doing your workouts.
When choosing your nutritional lifestyle it’s helpful to not think of it as a diet. Diets never last. Assuming you’re “going off your diet” or “cheating” are simply ways of making you think you’re doing something wrong when eating a “guilty pleasure” when in fact you’re not. It’s okay to have those guilty pleasures in your lifestyle, while eating them in moderation and eating clean on a daily basis.
