A common sense approach to lose weight fast.
Start your weight loss program by w eighing yourself, measuring your waist, hips, arms, and thighs with a tape measure and set a realistic goal. Obviously you aren't going to lose 100 pounds in a month, but with a lot of hard work and determination you could lose 25 or 30. Keep in mind that what the scale says does not nearly matter as much as inches coming off. You want to lose fat and gain lean muscle and that doesn't always translate on the scale. Watch your progress each week when you weigh yourself first thing in the morning and take your measurements.
Change your diet IMMEDIATELY! You cannot expect to eat chips or pizza or hamburgers and lose weight; it will not happen. Eat 6 small meals a day and try not to go more than 6 hours without eating (unless you are sleeping of course). Each meal should have a protein source (lean meat, lean dairy, soy). You also need to ensure you are eating carbohydrates, oh yes, “evil” CARBS! Not carbs from white bread and doughnuts, but from dark green veggies such as broccoli and spinach and fruit. Even if you hate broccoli, decide which is worse, being overweight or eating a healthy vegetable? That's what I thought!
Up your water intake. In fact, drink LOTS of water! LOTS! You should be drinking at least 64oz a day (if you have a water bottle or large cup that would be about 4 a day) and more if you are sweating (which you better be). You do not need to drink anything else. Diet soda may seem okay, but it is filled with chemicals and stuff your body just does not need. Most juices and other drinks are just empty calories. Trust me, all you need is water and after a few days that is all you're going to want anyway.
Ensure that you are getting enough sleep. The average adult needs at least 6-8 hours of sleep each night. When you are working your body, it needs more time to repair which means you need more sleep. I know we are all busy and have things going on, but do this for you. Sleep deprivation is used a form of torture by some groups, think about that.
CARDIO--you HAVE to do it, sorry! If you aren't moving your body you aren't going to lose weight. Cardio is very important, not just to lose weight, but for your heart and brain health. You need to do a MINIMUM of 30-45 minutes of cardio AT LEAST 3 days a week. Ideally you would do 45-60 minutes. And that isn't very long--only an episode or 2 of The Office! You can do that and it is NON-NEGOTIABLE! If you do not have a gym membership or a treadmill, don't worry. You can do your cardio in your living room! Pick a few heart pumping exercises like jumping jacks, jumping rope, jogging in place, and do each activity for 5 minutes each (take a minute or so to rest between sets) and repeat this 2-4 times, and you're done! Pop in a DVD, or for Comcast customers go to OnDemand and watch some exercise shows. If you can, get outside and go for a jog, or walk if you aren't up to jogging yet.
Cardio is not the only form of exercise you need to engage in, you also need to strength train. Don't worry ladies, if you use weights you will not, REPEAT NOT, get bulky or heavy. You will lose fat and gain sleek, lean muscle and simply look toned. You should do strength training exercises 3 days a week. If you do not have weights, you can use your body weight as resistance doing push ups, squats, calf raises etc. This is vital and you cannot skip it! Strength training is the only way you can burn calories even AFTER you are finished! Remember to alternate your muscle groups. You do not want to train the same muscles 2 days in a row.
There are several things to keep in mind as you embark on your weight loss journey. You are probably going to be sore the first week or so. You are using muscles that are not used to being moved and this is normal. If it hurts beyond general soreness you should consult your physician, just as you should consult your physician before you begin any diet or exercise plan. You should also change up your routine each week. You don't want your body to get used to anything. Finally, do not drink alcohol while trying to lose weight. Your body burns alcohol before it burns fat so every time you drink you are messing up your body's process.
This common sense approach along with some lifestyle changes will make a huge difference in your life. If you do not see results immediately, do not be discouraged. Keep pushing yourself and you will be amazed at what you can accomplish.
No comments:
Post a Comment