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Help With Weight Loss – Diet and Exercise
Some people think that many of these diseases are hereditary and because their father, grandfather, etc., etc., had them, they will get them, now some diseases are passed down from generation to generation, but by changing your lifestyle, by eating a better balanced diet and exercising regularly you can change your destiny.
Did you know that most overweight people are prone to throat cancer, this is due to excessive eating which creates extra stomach acid which keeps rising to the throat area which in turn can cause throat cancer.
The secret to success is having the courage to start in the first place, so what you need to keep in mind is how you will look in 6 – 12 weeks.
You can’t out train a bad diet
It doesn’t matter how hard you train, you are what you eat. If you’re on a junk diet, that’s how you’re going to look and feel, so any good weight loss program will combine nutrition with exercise.
The start – Forbidden foods
The first 2 weeks of your program should focus on ridding your body of toxins and losing stubborn fat, so these foods should be banned for the first 14 days:-
- All alcohol
- Caffeine – coffee and soft drinks
- Wheat and gluten – pasta, bread, cakes, biscuits and most sauces contain gluten to thicken them
- Processed foods – anything containing e-numbers or prepackaged such as microwave and ready meals
- Cream, low-fat spreadable margarine/butter and cheese
- Drink water when your body is dehydrated it stops burning fat you should consume at least 2 liters a day if you find it boring add something hearty
- Drink green tea it helps boost your metabolism
- Cook with extra virgin coconut oil, it tastes great, helps with fat loss, olive oil is good for your salads but when heated it turns the good fats into bad fats
- Before food journaling, good and bad, it helps show what works and what causes your energy dip
- Exercise – healthy eating and exercise go hand in hand on a weight loss journey, so double your chances and do both
What can I eat in the first 14 days
Lettuce leaves and rabbit food, OK just for fun, check out the following list to make delicious breakfasts, lunches, dinners and snacks. This is no carb-free diet, although your bread intake is limited for the first 14 days, whole grain foods are a necessary part of your balanced diet, so don’t ditch the carbs.
Beef, chicken, turkey, rabbit
Water, green tea, herbal tea, rice milk, almond milk, soy milk
Lettuce, carrot, rocket, spinach, sprouts, watercress, leek, peas, pepper, mushrooms
Mackerel, salmon, tuna, sardines, cod, prawns, crabs, trout, squid
Berry, apple, mango, coconut, grapefruit, melon, pineapple
Eggs, feta cheese, goat cheese, cottage cheese, natural yoghurt
Almonds, Brazils, Cashew nuts, Macadamia, Pine nuts, Poppy seeds, Pumpkin seeds, Flax seeds, Walnuts
Sesame, almond, coconut (cook with this), fish oil, olive oil, hummus
Wild rice, brown rice, legumes, lentils, basmati rice, rice cakes, oats, couscous
Carrots and hummus, fruit, handful of nuts, rice cakes, natural yogurt, meal replacement shake
Example of meal plan
Porridge made with water, add a few raisins, berries or seeds
10.30 Snack 1
Strawberries or blueberries with low-fat Greek yogurt, or a meal replacement shake
Feta cheese salad with bell peppers (if you like the heat, chili peppers are good for weight loss) and a handful of whole grain rice
15.30 Snack 2
Hummus and carrot sticks. (Warning – Humous can be a lot more-ish) or meal replacement shake
Fry with prawns
20.00 Snack 3
Small handful of almonds or cashews
Good fat Bad fat
Here’s the thing, you need fat to live, but too much fat will shorten your life, so you need to cut back on saturated fat and eat more unsaturated fat.
Saturated fat can cause a buildup of cholesterol, which can lead to heart disease. On average, we eat 20% more saturated fat than recommended, that’s 20g for men and 30g for women.
Unsaturated fats are the good guys and can lower blood pressure.
Saturated fats – fatty cuts of meat, butter and lard, cheese, especially hard cheese, cream and ice cream, cakes, pastries and biscuits
Unsaturated fats – Fatty fish (salmon, tuna, mackerel), avocado, nuts, seeds, sunflower and olive oil
Low-fat doesn’t necessarily mean it’s the healthier option, e.g. does a low-fat mayonnaise still have a high fat content, just not as high as standard, and with most foods when they reduce the fat, it is usually replaced with sugar (weight watchers meals are a typical example, and therefore weight watchers are not recommended for people suffering from diabetes), which means that the product actually has a higher calorie content than it originally did.
Protein is an important part of your weight loss program, protein is needed to repair and build muscle after your workout, if you lack protein the only place your body can get it is from your muscle tissue, which will stop your muscles from growing, you will still lose weight, but you’ll just be a thinner version of yourself with no toned or defined muscle.
How much protein do we need?
To lose weight successfully through diet and exercise you need 1 gram of protein for every kilo you weigh per day, from either animal or plant, highly recommended are natural supplements in the form of protein supplements such as hemp or pea protein as a boost, these can be drunk as a shake or sprinkled over salads, in casseroles or soups even mixed with peanut butter to make it SUPER peanut butter.
Although protein-dense animal proteins are usually higher in saturated fat, it is best to choose lean meats such as seafood, poultry, lean cuts of beef or lamb. Plant proteins include legumes, soy, nuts and seeds, all of which contain healthy unsaturated fats.
Carbs are your body’s source of energy, they provide regular energy throughout the day, but too many carbs will make you feel tired and sluggish, try eating carbs before a workout and you will find it harder to perform, but we need a regular supply of carbohydrates throughout the day to provide us with the energy we need and we need our protein for muscle repair and growth plus the energy required to break down that protein uses a lot of calories which burns fat.
The importance of weight training
There is more to weight training than you might think. Now everyone knows that cardio exercises like running, cycling and aerobic exercise are good for weight loss, but as soon as you stop, fat burning stops.
What makes weight training so unique is that you continue to burn calories long after your training session has stopped, even while you sleep, why? Because through weight training, for every pound of muscle you gain, you burn 50 more calories each day.
One thing to remember here is that pound for pound muscle weighs more than fat, so at first you may think you’re gaining weight, but what happens as you tone up your body changes and you start to see look slimmer. This is also best for women because it is testosterone that is responsible for muscle shape and development and women only have about 5% of men, women want to tone but not bulk up but not only that, resistance training can help to prevent osteoporosis and arthritis.
The health benefits of weight training go much further, for example just two 15-20 minute sessions a week can also help reduce the risk of injury as you will have stronger muscles, tendons and ligaments are more flexible so you can do more stress.
It can also have a positive effect on insulin resistance, resting metabolism, blood pressure and body fat, it will also reduce the risk of diabetes, heart disease and cancer.
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