Yes, you are overweight and have been trying unsuccessfully to keep the weight off i.e. to keep this proverbial monkey off your back but, all to no avail. You are now frustrated, fed up, depressed and don't know what to do next.
You have tried one or the other of the popular diet plans and have realized that they do not really work. You realized that the weight loss you keep experiencing in the short term sneakingly comes back, only to frustrate you further.
Your unfortunate experience clearly shows you that dieting provides short term remedies for overweight and definitely do not deal with the weight gain nor weight loss problem on a permanent basis, but cost money which in fact is a waste of your money.
You are thinking in despair what am I to do now? Well I'll tell you what to do and feel good with the results. You are now ready for a lifestyle change in which you will participate wholeheartedly in
· a sensible and healthy eating plan
· and a comfortable exercise program
Both are designed to assist you to achieve and maintain a healthy weight and prevent diseases associated with overweight.
You will now consume the good macronutrients (nutrients needed in large quantities) in planned quantities on a regular basis. The macronutrients are:
· Carbohydrates
· Fats
· Proteins
They will provide the energy (calories) your body needs for survival and other daily activities. According to the United Stated Department of Agriculture (USDA) the amount of carbohydrate you should consume must be enough to provide 45%- 65% of your daily calorie intake, protein 10%-35% and fats 25%-35%. The actual percentage of these foods depends on your age, level of activity and other characteristics.
The American Dietetic Association warns against diets that recommend otherwise, namely high protein, high fats and low carbohydrate diets. Their weight loss success is short term and studies find that high levels of protein consumed over time can be detrimental to your health.
Studies also found that the way to lose weight and also to prevent overweight and be healthy, is simply to eat the foods with the lowest calorie level, highest fiber content and the leanest protein. These may contribute to a healthy cholesterol level in your blood, a healthy blood pressure and reduce the incidence of diabetes and heart attack.
These foods include fruits, vegetables, vegetable oils, whole grain, beans, legumes, skim milk and lean protein like chicken and fish. If red meat, pork, lamb are to be eaten, they should be the leanest parts and the fatty parts should be removed. However, they should not be on your regular diet menu.
Foods to stay away from are the ones with the highest calorie levels e.g. pastries, cookies, cakes, white bread and white rice and fatty products like fatty meats, creams, butter, whole milk dairy foods, fried foods and junk foods. They provide little or no nutrition value, increase your weight and could cause serious health problems in the long run.
Now let's not forget the need for regular exercise. Studies found that exercise done properly can reduce fat, boost your immune system, lower insulin levels, and strengthen bones just to name a few benefits.
An exercise program can involve aerobic exercise, strength training, balance, flexibility and core stability. Let's expand a little on these exercises.
· Aerobic exercise increases your body's ability to use oxygen. Examples are moderate to brisk walking, dancing, swimming, jogging etc. This also includes some of your daily activities like climbing stairs , cooking, walking the dog
· Strength training uses your own body weight, free weights, weight resistance machines and stretch bands to exercise your muscles to increase their strength and endurance
· Flexibility is the ability to move your joints to achieve their full range of motion. Your flexibility decreases with age but regular exercise can cause improvement
· Balance and stability is the ability to control the center of gravity of your body, so that you are stable on your leg or legs without falling. Regular exercise improves your ability to do so
· Core Stability exercises not only strengthens your core i.e. your body trunk which houses your center of gravity, but also supports the spine, enhances your stability and increases movement control
Before you attempt to do any of these exercises you should consult your doctor for advice on what form of exercise is good for you.
In conclusion, If you eat right and involve yourself in an acceptable exercise program in a consistent way as stated above, you will surely lose weight in a safe, comfortable manner and healthy manner.
My name is Alex T. Saunders. My report details a step-by-step guide on how to lose at least one pound of fat each and every week until you reach your ideal weight without dieting. It does not recommend pills, magic portions or stomach surgeries. It emphasizes and details the basics i.e. knowing when to eat, what to eat and how much, and how to eat and the need to do some form of exercise. Follow my simple guide and you will win the war against overweight and look slim again. Click Here myoverweightsucks.com myoverweightsucks.com
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