Food:Stay away from white grains like pasta, bread, flour, and rice. When eating grains go for whole wheat, it��s a lot healthier and has fewer calories. When eating meat, always go for lean or extra lean if available. Also stay away from junk food �C of course! But, don��t demonize it, because if you are the type who loves their chocolate bars and you completely cut yourself off, you��ll only want them more. Cut down you junk intake to once a week, and on the day you have that chocolate bar make a mental note to get an extra 15 minutes of exercise that day.Make sure you drink lots of water; it helps your metabolism and hydrates your body (obviously). If you don��t drink enough water your body will think its going to be starved, and will go into ��survival mode�� �C this��ll cause your body to retain all the water you do drink and all the fat it can get because its preparing to be starved. Also, drinking green tea every morning increases your daily metabolism by 17%. You can take vitamin b complex to increase your metabolism as well. Try eating 5 small meals a day to keep your metabolism working, and never skip breakfast! Skipping breakfast will slow your metabolism for the day!When you snack only snack on fruits and veggies �C they��re nutritious and delicious! And low in calories. My doctor recommended eating a slice of cheese with a piece of fruit as a snack so your also getting protein with your fruit. Try to stop eating after 7 pm, and only drink tea, milk, or water after that. This��ll prevent you from going to bed with food in your stomach that won��t be burned while you��re sleeping; it��ll just get turned into fat that you don��t want.Exercise:For exercise, make sure you get AT LEAST 30 minutes a day, but I��d recommend 60 minutes. Do cardio exercise every day as well as strength exercises like push ups and crunches. Combining the two exercises will help to prevent having saggy skin once you��ve lost weight. Swimming can be a good strength exercise if you like going to the pool or lake �C it tones everything at once and its fun! While you��re doing cardio (like jogging or running) make a routine that��ll challenge you but not over work you. Try running for 5 minutes then walking for 5. If that gets too easy try running for 6 walking for 4 etc.
You can lose more body fat eating protein fat (don t eat protein alone) than not eating AT ALL. To lose weight fast, eat all you want, but nothing but meat, eggs, healthy oils, mayo, butter half an avocado a day (for added potassium). Keep the calories high the fat percentage high, at least 65% of calories. Green vegetables some cheese will continue weight loss but at a slower pace.The first week is just water weight but fat is lost thereafter if you keep your calories high enough. Otherwise the body will strip it s own lean tissue for nutrition. Although that may look great on a scale it will make it MUCH easier to accumulate fat in the future (since all that pesky lean tissue burning up calories will be gone). The body won t release fat stores if you lower calories below what it needs. It will slow metabolism to compensate store every spare ounce as fat. If you continue lowering calories, it will continue lowering the set point, til it can survive off nothing store fat on anything. The body will only release it s fat stores if it knows there is plenty of nutritious food.Eating carbs while trying to lose body fat is terribly inefficient. When in glycolysis (burning glucose as fuel) you have to lower your calories (which slows your metabolism) exercise heavily to deplete your glycogen stores before burning body fat.The core of Atkins program is converting the body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). Dietary fat levels need to be at 65% of total calories, if not, the body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis). It takes minimum of 3 days to convert a body to ketosis, (but only one bite to convert back to glycolysis). People feel sluggish the first week but most feel better than ever thereafter.Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) trigger insulin which can store the calories eaten into fat. The more protein the more the fat burning hormone glucagon is released. The more carbohydrate the more the fat storage hormone insulin is released.Simple carbs are addictive can be disastrous to health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs, eat one every time you want something - have huge omelets with bacon, sausage, peppers, mushrooms cheese. Pork chops smothered with peppers, mushrooms cheese - pork rinds dip or tuna/chicken/turkey/egg salad - steaks - a huge sugar free cheese cake. Eat so much you won t feel deprived of anything. By the 4th day, the addiction will be gone you can start making healthy choices.High insulin levels promote inflammation, weight gain, hunger unbalance other hormones. Controlling insulin levels will balance out other hormones allow human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise. Any exercise will greatly increase muscle mass with high HGH levels.Ground flax seed (2 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg - let sit 10 min. to absorb liquid, put some cream cheese in the middle nuke 2 minutes. Suggested for daily fiber needs.The first 2 weeks eat several cups a day of (mostly) lettuce celery, cucumbers, radishes, mushrooms, peppers more variety of vegetables thereafter - add 5 grams per day additional every week (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) til you gain weight, then subtract 10grams. That will be your personal carb level (everyone is different depends on how active you are.) Start with meat, fats salads for 2 weeks and then slowly add in more green veg, wk4 fresh cheeses, wk5 nuts seeds, wk6 berries, wk7 legumes, wk8 other fruits, wk9 starchy veg, wk10 whole grains. You will learn how your body reacts to different foods. As long as you have 9grams carbs per hour, you will maintain insulin control shouldn t gain weight, no matter the calories. Many people gain weight on high carb, do low carb to lose weight then are shocked when they return to high carb gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar maintain weight or health.Dr.Atkins was a cardiologist, low carb was a health plan easier sold as a diet Read any of his books for easily understandable science. Normalizing blood pressure, blood sugar, insulin, cholesterol, triglyercerides hormone levels are all bonus features of doing a low carb way of eating. Lutz Life without Bread Taubes Good calories, Bad calories are excellent books that dispel all the nutrition myths.http://www.atkins.com/Program/FourPhases��http://www.nytimes.com/2002/07/07/magazi��
I read a comment once that said eat whatever the **** you want and run a few miles every day It was very blunt, but i took his advise. I didn t change my eating habits at all, but now i run at least a mile every day and so far i lost 47lbs. I used to be 202lbs. In only 2 months :)Running is easy. Work on breathing, don t eat within one-two hours before running, and watch your heart rate (if your chest hurts, take a break) And its probly a good idea to bring your ipod.http://running.about.com/od/getstartedwi��
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