Weight loss is not just about eating less or eating right, or even about an exercise program.
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The four component!!!
- The mindset.
- The lifestyle.
- The diet
- The exercises
1. The Mindset.
First off, one must develop the right mind set. Think of the journey as a pleasant trip with a rewarding goal at the end. Thinking of weight loss as a chore, a task or even a prison sentence puts a negative connotation on all related activities. Make the journey fun and enjoyable. Add some music to your activity, take your iPod along when going for a run or bike ride. Join a recreational center with a gym and a pool. Make new friends those who share same thoughts. All of a sudden it's no longer a task that must get done, it turns into an enjoyable time with friends. A positive attitude will definitely boost you fat loss effort.
2. The Life Style.
Losing weight and keeping it off requires a change to one's lifestyle, obviously the current lifestyle is not working so well and by now you are desperate to lose weight. The change doesn't have to be drastic, it can be gradual. Small things like, taking the stairs to the office and no it doesn't have to be all the way to the 20th floor. At first you can take the stairs to the second or third floor and then the elevator up. Another easy change is, at a restaurant, eat a large bowl of salad before the meal. Wait about 20 minutes after eating the salads before the main course. Give your brain time to catch up to the amount of food you have just consumed. Try this a few times and you'll notice a difference. You will start eating smaller portions of the main entrée and that is OK, because now you have leftovers for next day's lunch. The reason why most of us put on weight is because we do not give our brain a chance to direct our actions. It takes time for the brain to receive signals back and analyze them. So take your time, don't rush the meal, and put you cutlery down from time to time.
3. The Diet.
It's time to get back to basics. Stop snacking on chips, Candy bars, popcorn drenched in butter. Start snacking more on fruits and veggies. Start with 2 servings a day and work your way up to 10 servings a day. Each serving can be the size of your fist. Go for the fiber-rich fruits and veggies (organic if possible). Stay clear of alcohol, it has sugar. Sodas and sports drinks are just liquid sugar, avoid them like the plague. Earlier we talked about a change in lifestyle? Diet is one of the biggest challenges we face going through a fat loss program. If you are desperate to lose weight then its time to analyze each and everything that enters your mouth.
4. The Exercise.
If you're a beginner at fitness or returning after a prolonged absence, then it's time to introduce your body to fitness. Get your runners on and go for a brisk walk, not a Sunday stroll around the neighborhood. Each day walk a little further, try to work up a sweat. These walks will help you burn calories and they will begin to build your cardiovascular endurance. Think of joining the neighborhood fitness center, there you'll find different ways to lose weight. At the center you can make some new friends who share similar interest. The distraction will help you take your mind of the main reason you are there.
Three vital Points to keep in mind:
1. Before you start your program, discuss your plan with your physician and know the limitations of your body.
2. Make it a habit, before any kind of workout, do some warm-up exercises. It is important to stretch before and after.
3. What ever you decide to do, go for walks, workout at a gym or buy a fitness program, you must be consistent with you schedule. Consistency will help you achieve your weight loss goals.
2. The Life Style.
Losing weight and keeping it off requires a change to one's lifestyle, obviously the current lifestyle is not working so well and by now you are desperate to lose weight. The change doesn't have to be drastic, it can be gradual. Small things like, taking the stairs to the office and no it doesn't have to be all the way to the 20th floor. At first you can take the stairs to the second or third floor and then the elevator up. Another easy change is, at a restaurant, eat a large bowl of salad before the meal. Wait about 20 minutes after eating the salads before the main course. Give your brain time to catch up to the amount of food you have just consumed. Try this a few times and you'll notice a difference. You will start eating smaller portions of the main entrée and that is OK, because now you have leftovers for next day's lunch. The reason why most of us put on weight is because we do not give our brain a chance to direct our actions. It takes time for the brain to receive signals back and analyze them. So take your time, don't rush the meal, and put you cutlery down from time to time.
3. The Diet.
It's time to get back to basics. Stop snacking on chips, Candy bars, popcorn drenched in butter. Start snacking more on fruits and veggies. Start with 2 servings a day and work your way up to 10 servings a day. Each serving can be the size of your fist. Go for the fiber-rich fruits and veggies (organic if possible). Stay clear of alcohol, it has sugar. Sodas and sports drinks are just liquid sugar, avoid them like the plague. Earlier we talked about a change in lifestyle? Diet is one of the biggest challenges we face going through a fat loss program. If you are desperate to lose weight then its time to analyze each and everything that enters your mouth.
4. The Exercise.
If you're a beginner at fitness or returning after a prolonged absence, then it's time to introduce your body to fitness. Get your runners on and go for a brisk walk, not a Sunday stroll around the neighborhood. Each day walk a little further, try to work up a sweat. These walks will help you burn calories and they will begin to build your cardiovascular endurance. Think of joining the neighborhood fitness center, there you'll find different ways to lose weight. At the center you can make some new friends who share similar interest. The distraction will help you take your mind of the main reason you are there.
Three vital Points to keep in mind:
1. Before you start your program, discuss your plan with your physician and know the limitations of your body.
2. Make it a habit, before any kind of workout, do some warm-up exercises. It is important to stretch before and after.
3. What ever you decide to do, go for walks, workout at a gym or buy a fitness program, you must be consistent with you schedule. Consistency will help you achieve your weight loss goals.
Before you leave, Know how Zach has dropped 26lbs with no diet or exercise!
Stay consistent!
Reference: Llewelyn D'silva
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