Step 1 -
Food. Counting calories, carbs and fat grams can be very intimidating. I do not like and I will not do it. It is easy and very effective for just trying to increase their nutrition, and cut the food you eat really not. This will automatically reduce the calorie content. Look for foods high in protein such as meat, fish and eggs (if there are vegetarian alternatives). Add lots of greens. Raw is better than the nutrients are intact, no heat damage or diluted by boiling, lightly steamed or stir-fried and fast. Avoid
white foods (except cauliflower), because they are rich in starch and
high glycemic index (I repeat simplify high on the glycemic index means
that it easily becomes fat). Avoid flour. This means that cakes, cookies, pasta and bread. Do not worry, you will not go hungry. To avoid hunger or increase the size of servings of protein, or add vegetables or beans. Beans are starchy if you meet. They are rich in fiber, and although they are treated calories slowly to not be hungry for a while. This means that you end up eating less. If this does not fill in these foods to a food that you prevent the front. It has a. A cookie or a slice of cake. Each person. If you feel deprived of those things that you do not have to follow a healthy diet. Or
instead of giving yourself permission to have an agreement, one day,
some people prefer to be very, very strict with themselves six days a
week and the seventh with a "cheat day". I can not stop with one, so I would cheat day myself. Note Even foods that I really want is a reminder that I have to give up forever, I still I have cheesecake. Others say they do not cheat, ever. If you can, I applaud. I tried and finally gave me. I
want a plan that actually works, not one where I can play the martyr
with my friends and family, or when I try to impress people with my
will. I did, I have no will.
Step 2
- water. You need water for your body to be able to remove fat and toxins stored in fat (which could be a whole other article). Everything your body does, he does better with enough water. Chances are, you do not drink enough water (soda, coffee and fruit juices do not count). Start getting more water by replacing their water or soft drinks tea and coffee. Do it slowly, take your time to adjust. If you usually take 4 glasses per day, and the first day to 3 and 1 soda or green tea. When you're used to these changes, substitution of soda water for a second, then a few days later to replace the third. You want to have no more than $ 1 per day. I
would not recommend cutting "bad" drinks (except diet drinks) because
it will make you completely resistant to follow the plan. Have one when you really want one, then take some time - sit back and enjoy. It will be more interesting if it is to drink an "event." Being happy will keep you from wanting another immediately.
After gradually reduce sugar loaded drinks or caffeine, you should start adding more water. Again gradually. Your body is not used to getting all the water it needs. Used to store water and grabbing. The water is still stored for some time because this is what you've always done, and it takes time to change. This means that you can have some water retention, is a little inflated. This is temporary. As your body tries to believe that what gives the water, it will begin to store less. When you stop and start storing old drop of water, you have to go to the toilet more often. It is also temporary. Your body (bladder) to get used to working again and he is encouraged to be less frequent. Your body needs 8-10 glasses of water a day, but you have to give time to your system back on track. Do not overwhelm your body or yourself to make that change too fast.
Diet drinks may have no calories, but there are other problems. They are not good for you. Do not start taking them. If you take, try changing your diet to a slightly faster pace. You can even consider using regular soda instead of diet because they are disappearing. There are many articles and books about the dangers of these drinks. I will not repeat here (although it may at any time make an article that diet drinks). Just think of them as poison and treated as a disease to be rid of. I will say one thing. Your body knows how to deal with the sugar, but has trouble dealing with natural foods like soda. It is a response to insulin as it is soft, but there is no sugar for insulin works. What's going on? My
theory is that insulin was released due to the diet drink to do
something, so it works anywhere in your blood sugar in the blood, which
makes the fat and lowers blood sugar, it gives hunger. Thus,
even if there are 0 calories drink, extra food you eat because the diet
drink makes you hungry, does not contain calories. Soda is a diet could do without.
Step 3
- Supplements. Do you need supplements? Supplements can help, but you do not have to take supplements of success. If you take supplements always have. If
you do not take everything, but are interested in increasing their
nutritional supplements go ahead, but again I warn you to go slow. Add a supplement at a time. Give yourself time to adjust to it and the time to ensure that no adverse reaction. People can be sensitive to supplements as some people are allergic or sensitive to certain foods. If you add a dozen supplements to your diet completely, and reaction to, I do not know what the problem is. In addition, your body has to learn to deal with costs. Even
if you give something that you really need, your body has learned to
live without it, now you have to do things differently. Although this is a change for the better is something that your body needs to learn and adapt. Not overwhelm the system, while the surplus.
I would start with a good multi-vitamin. You
can read the labels and find the one that has the greatest amount of
vitamins and minerals, or ask a friend or ask your doctor or ask your
chiropractor. After a few days, you can add other supplements. Second, I would add would be to provide Omega 3. You have a few options here. Fish oil, hemp oil, chia seeds are all good. With fish oil, you want to ensure that the manufacturer has tested for pollutants. I think fish oil, fish oil, well, to be the best choice, however, I do not use fish oil myself. I can not swallow capsules to eat chia seeds. If you get omega 3 fish oil, I would add vitamin E. Helps protect if fish oil is still a little "off", which can happen. The third would be a good pro-biotic. If you have ever had an antibiotic is likely to increase the good bacteria that your body uses to digest. The fourth is vitamin D. The use of sunscreens has led to almost all of us who are low in vitamin D. Then I add magnesium as my reading indicates a mineral that everyone seems to be deficient in.
I take several supplements, but not all need the same things. This is a good start, and for many people, this is all you need. If
you wanted to study if need something more to recommend seeing a
qualified or get a good book in the library naturopathic supplements.
Step 4
- Exercise. The exercise can be difficult. It is possible to lose weight without exercise, more difficult, but possible. If you lose weight to look better, or feel better, then do it with exercise. Otherwise, the weight you lose will be muscle and fat. You can be thin, but soft flabby muscles are not attractive. Exercise also start your fat loss.
With exercise, you have to start where you are, where you are and build it yourself. Too many people start at a level that is several steps above where they are. At best, they get discouraged and give up, at worst, injury. Take your time. A slow hit is better than a quick failure. If you are quite out of shape, here are some simple exercises that you can start.
• moderate elongation. My mother is 92 and in very good shape. She starts her day by stretching (still in bed). It recommends moving like a cat. Move everything that moves. Stretch your arms, stretch your legs. Lift your leg (you can use your hands to help) stretch your thigh. Bring your knees to your chest to stretch the lower back. Give yourself a hug to stretch the upper back. Do not move slowly and gently yourself. Do not do anything that hurts. Do nothing quickly (too easy to go too far and get hurt). In its recommendation that I started doing this. Before, when I got up it hurts, just a little, get a bit difficult. That made a big difference. Now I roll out of bed ready for the day.
• Walk. Do not worry about how far you go or how fast - not a competition. How much time do you have? Make setting up your program, do not rearrange your entire life on the road because they become resistant. When you start the race, pay attention to your energy levels. When you start to turn around and go tired (you must have the energy to go back). Regardless of whether you're in the neighborhood or a mile. Just go. Do what you can. As you get stronger to go further. If your time is limited, you do not have to take more time, you can build yourself to the fastest route. It is also effective for brisk walking for most of the hike, but add a sprint (running at full speed for 10, 15 or 30 seconds). Yes, I said second. You will be surprised how much good can be done in a short time.
• Weight. You must weight train too. A moment, the weight of the train is not a four-letter word. No need to be super hard, difficult or complicated. You can start slow and easy. You do not even need a computer in the first place. You can use your own body weight to start. Pending Wall palms touching the wall at shoulder height, lean on the wall and push. As
strong wall motion at a counter, then backed table (base, you do not
want the mobile bed and down), then braced a chair, then a push-up
knees. There are lots of ab workouts. To start, simply engage your abs while doing other things. Tighten them, keep the muscles, but do not hold your breath. Another, in supine position, try to pull your belly button towards the floor. If you do this for a couple of weeks, you will be strong enough to attempt a "board". A "board" is where it is on the floor, face against the ground on her elbows and feet. Keep your back straight. These are the abdominal muscles which prevents you from falling. Try to work up to holding this position for 30 seconds. Work up to 30 seconds, if at first you can not do 5 or 10 is good, start where you are. You will get stronger. If you are a woman, the body parts that need it most are the triceps. You know them. This is the part of your arm, when the wave goodbye continue stirring after your hand has stopped. Some people need to start training triceps with "hollow" or with weights. They are hard working. Problem with "dips" is that it can be strong enough to start there. You can try a reverse thrust away. Stand with your back against the wall, feet 4-5 inches from the wall, palms on the wall above the height of the hip. Get out of the wall a few inches (you do not want to do more, you only need a little movement). Pay attention to your muscles. If
this is not the triceps is doing your work moving wall, you may need to
adjust their hands up or down, on or in. Do these exercises and you
will be able to feel becoming stronger.
• When you can do this easily, you'll be ready to start a more traditional free weights (dumbbells) or resistance bands. Bands would first. You can easily adjust the tension to increase or decrease the level of difficulty. If you have purchased as a set, usually instructions and exercises are included in the package. Neither the bands or dumbbells are extremely expensive. Weights can buy a game at a time, starting with only two pairs (light and medium weight). You can add heavier weights as you become stronger if it spreads the cost over time. If you are still concerned about the cost of purchasing equipment, you can use household items as a substitute for weights. Washing
milk jug filled with water (the amount of water depends on how strong
you are, increase the amount as you increase your strength). soup cans work well as weights.
• There are many books and videos that describe the best method to use tapes and weight safely. While
books and tapes are good references, and I know that many people think
that gyms can be expensive, so if you can afford to go to a gym and see a
professional trainer, even for some each session to go. You need someone to show you how to do things in order to avoid injury. A book can not see their way and could never solve.
The
information contained in this section is sufficient for that, if you
really did, regularly, every day, which would result in weight loss and
would build strength. It might take shape. If it was that simple. The real secret of fitness and weight loss mindset and motivation. The Why? Why you're fat, why you want to lose weight, why it failed in the past? is much more important than what to do? o How can you do? But it's a slightly different topic for another article.
The author has a blog dedicated to healthy aging, especially for the "baby boom." It investigates and reports on simple exercises, easy, nutrition and weight loss strategies. Visit the blog, leave a comment. Even give a contrary opinion, if you want. The site was created to encourage reflection and discussion on a topic that we all face in one way or another. Make the next 50 years as well or better than what has gone before.
