I feel like putting together a list of as many possibly ways people can health lose weight, as simple as possible. I imagine any and all of these will be easy to do, but the important thing is to create them into your lifestyle of habits.
1. Drink more water. People drink. Why not subsitute at least one other drink per day with water
2. Minimize as much as possible calorie-dense foods. This may include cutting your ice cream eating in half, or eating only 1 rease's peanut butter cup, or 1/2 a candy bar, or half a packet of ranch dressing, and if you go light beer with half the carbs, that doesn't permit you to double your drinking.
3. Maximize your calorie-scarce foods. Eat as many vegetables throughout the day as possible! Or for a start, add some to your dinner (and not the 3 pieces of lettuse that most people consider veggies. I'm talking about a half cucumber, or a whole carrot, or a red bell pepper, etc).
4. Daily fitness (at least walk). And I'm not talking about strolling in the park. I'm talking about briskly walking as if trying to get to the express lane at WalMart while everyone is rushing over to it. Wake up 30 minutes earlier and without anything (but water and black coffee) go for a walk in the morning. It serves to burn your fat and as a good meditating time. And if you feel like doing more, jog. And do that up to 45 minutes, but no more.
5. Squat more. Putting the milk away on the bottom shelf? Picking up the penny you dropped? How about the kid's toy car? Or the tool that fell out of your hand? And don't forget the dirty socks. EVERY time you need to pick something up, do not bend at the waiste, rather, do a squat. A very large portion of our muscles are in our legs, and they are very powerful. They will get stronger, and you will burn more energy squating and incur less pain in the back. Squat!
6. Eat breakfast daily. Either when you wake up or after your morning walk (point 4) you need to put food in your body, and that being from all three main sources of energy: carbs, proteins, and fats. The "A" breakfast? That would most likely be some egg whites and 1 egg yolk fried on extra virgin olive oil, supplemented with old-fashioned oat meal with cinnomon and light salt. Add a cup of skim milk and you got yourself a heart start for the day. Whatever you choose, do not leave it to the bagel or cereal alone. Please add some protein and fat to your breakfast. It'll make it last longer and you'll eat less later in the day.
7. Eat a protein source at every meal. Do not skip out on the meat or other proteins. Add some beef, chicken, tuna, eggs, cottage cheese, or even a protein powder drink to ever meal. Why? So your body won't break itself down for that extra energy it needs. You do not want to be that "skin and bones" person. And even if you're of the obese crowd, if you retain your muscles, you'll look less like 10 lbs of lard in a 5 lb sack.
8. Do away with fried foods. Maybe not all at once, but minimize drastically. No more fried chicken, or potato chips, or mozzarella sticks. Not even the so-called healthy fried fish.
9. Fast foods... yeah, you know what's coming. Just check out the movie "Super-size me." Enough said.
10. Do not starve yourself to lose weight. If you do, you are slowing your metabilsm WAY down to the point of simply idling. I can drive my car on a full tank of gas for 400 miles, or over 6 hours of highway driving. In idle? I can leave it running for at least 24 - it burns way less sitting in idle. That's what your doing to yourself by eating less. Eat more, and that of the better choice foods.
11. Please eat carbs. Do not do "low-carb" Atkins diets. Your body starts tearing itse;f down for the needed energy. It is also encourages your metabolism to be slow and sluggish. Please refer to point 10.
12. Do not weight yourself daily. If you, make sure it's at the same time of day, preferable right when you wake up, and this only to look at flunctuations on a week-by-week basis. One day I woke up weighing 210. After my morning run, I sweated off a couple pounds down to 208. After eating all day long, that very night I weighed in at 218 (a whole 10 pound gain in one day). Not to worry, I knew these were mere flunctuations with stuff in my body, and not FAT weight. The next morning I think I was around 213. The two best tools to measure progress is the fat calipers (such as Accumeasure calipers) and the mirror, seriously!
13. Don't focus on weight loss, focus on fat loss. I am so happy if I lost a pound or two for the entire week, not in a day. That means over a month's time, I could potentially lose 4-8 pounds of pure fat (not the 30 pounds oin 30 days crap). If I lost 8 pounds of pure fat, that would take an average 17% body fat male down to a 12% body fat showing off his 6-pack definition (not ripped, but well better than the average gut). For ladies, 8 pounds of fat would most likely reveal a flatter stomach and easier fitting jeans, serious. No starving here - real fat loss.
14. Lift weights. Yes, this one made the list... and I'm not talking about going to a gym and doing something and then going home. No, I'm talking about a structures resistance program, something that will target the main muscles. If you don't know what this looks like, pay for a personal trainer for al LEAST one week. Have then take you through, learn what you are doing, why you are doing it, and follow a program. Just do it.
15. For crying out loud, please stop your unlimited number of crunches and inner/outer thigh exersizes. You do not shrink those aread by working them out. Just look at any other muscle... if it were true as you think, then all of my bicep curls are giving my skinnier arms (you laugh). Honestly, you will get skinnier legs and flatter stomach, even to the point of looking ripped, if you take a close look at my points on this page, especially point #4... and increase that walk to a jog.
That is all for now. Please consider this list seriously and keep me informed on your week-by-week progress.
Mark
5. Squat more. Putting the milk away on the bottom shelf? Picking up the penny you dropped? How about the kid's toy car? Or the tool that fell out of your hand? And don't forget the dirty socks. EVERY time you need to pick something up, do not bend at the waiste, rather, do a squat. A very large portion of our muscles are in our legs, and they are very powerful. They will get stronger, and you will burn more energy squating and incur less pain in the back. Squat!
6. Eat breakfast daily. Either when you wake up or after your morning walk (point 4) you need to put food in your body, and that being from all three main sources of energy: carbs, proteins, and fats. The "A" breakfast? That would most likely be some egg whites and 1 egg yolk fried on extra virgin olive oil, supplemented with old-fashioned oat meal with cinnomon and light salt. Add a cup of skim milk and you got yourself a heart start for the day. Whatever you choose, do not leave it to the bagel or cereal alone. Please add some protein and fat to your breakfast. It'll make it last longer and you'll eat less later in the day.
7. Eat a protein source at every meal. Do not skip out on the meat or other proteins. Add some beef, chicken, tuna, eggs, cottage cheese, or even a protein powder drink to ever meal. Why? So your body won't break itself down for that extra energy it needs. You do not want to be that "skin and bones" person. And even if you're of the obese crowd, if you retain your muscles, you'll look less like 10 lbs of lard in a 5 lb sack.
8. Do away with fried foods. Maybe not all at once, but minimize drastically. No more fried chicken, or potato chips, or mozzarella sticks. Not even the so-called healthy fried fish.
9. Fast foods... yeah, you know what's coming. Just check out the movie "Super-size me." Enough said.
10. Do not starve yourself to lose weight. If you do, you are slowing your metabilsm WAY down to the point of simply idling. I can drive my car on a full tank of gas for 400 miles, or over 6 hours of highway driving. In idle? I can leave it running for at least 24 - it burns way less sitting in idle. That's what your doing to yourself by eating less. Eat more, and that of the better choice foods.
11. Please eat carbs. Do not do "low-carb" Atkins diets. Your body starts tearing itse;f down for the needed energy. It is also encourages your metabolism to be slow and sluggish. Please refer to point 10.
12. Do not weight yourself daily. If you, make sure it's at the same time of day, preferable right when you wake up, and this only to look at flunctuations on a week-by-week basis. One day I woke up weighing 210. After my morning run, I sweated off a couple pounds down to 208. After eating all day long, that very night I weighed in at 218 (a whole 10 pound gain in one day). Not to worry, I knew these were mere flunctuations with stuff in my body, and not FAT weight. The next morning I think I was around 213. The two best tools to measure progress is the fat calipers (such as Accumeasure calipers) and the mirror, seriously!
13. Don't focus on weight loss, focus on fat loss. I am so happy if I lost a pound or two for the entire week, not in a day. That means over a month's time, I could potentially lose 4-8 pounds of pure fat (not the 30 pounds oin 30 days crap). If I lost 8 pounds of pure fat, that would take an average 17% body fat male down to a 12% body fat showing off his 6-pack definition (not ripped, but well better than the average gut). For ladies, 8 pounds of fat would most likely reveal a flatter stomach and easier fitting jeans, serious. No starving here - real fat loss.
14. Lift weights. Yes, this one made the list... and I'm not talking about going to a gym and doing something and then going home. No, I'm talking about a structures resistance program, something that will target the main muscles. If you don't know what this looks like, pay for a personal trainer for al LEAST one week. Have then take you through, learn what you are doing, why you are doing it, and follow a program. Just do it.
15. For crying out loud, please stop your unlimited number of crunches and inner/outer thigh exersizes. You do not shrink those aread by working them out. Just look at any other muscle... if it were true as you think, then all of my bicep curls are giving my skinnier arms (you laugh). Honestly, you will get skinnier legs and flatter stomach, even to the point of looking ripped, if you take a close look at my points on this page, especially point #4... and increase that walk to a jog.
That is all for now. Please consider this list seriously and keep me informed on your week-by-week progress.
Mark
