Is weight loss your main aim? Here is a guide for those, who have much bigger weight, more, than it whould proper (for example 72 kgs on 168 cm) and decided, that they must deal with it.
In this next article we'll describe what is necessary in order to weigh loss. It's not as difficult as you can see in television and read in magazines.
For those, who get together it too fast, is there an article for beginners called Complete Weight Loss Tutorial.
Weight Loss - In DETAIL!
In the first phase you have to set your aim as far as the most real one. After that you have to focus on the main stuff and don't waste time with unsubstantial mistakes. In time, when you decided to loss about 10 kgs or more you realise, that awaits you a lot of miraculous methods for weight loss, tablets and exercises. So, your first step is to realise that all these stuff are fake.
In the second phase you have to realise that weight loss isn't question for 14 days or even 3 months, it means life change. That is the reason why you can't go for it through radical diets, because you can't stand it for long time. Just begin life with us a little bit more healthier, you'll feel more healthy and weight loss come along.
It's quite good to be little selfish :o). Find some time for yourself and think about some activities. Optimal count is 3 to 5 times a week, but it also counts 2 times. I highly recommend to choose from bicycle, spinning or fitness. It's needed to take care of joints, thats why isn't running in the list. Activation of your body can also run walk with dog or a trip at work by foot.
The key in losing so much weight is a diet, or, not to fear you, simply eat reasonably.
Food
The biggest change of your body will comes with a new food. The first real aim is to lose weight about 10 kgs.
HINT: If you wanna weigh yourself, do it in the morning. In this time you are always the most lightest and it's also encouragingly :o)
So, principle #1, DO NOT STARVE! Why? Because if you starve than you are losing muscles and the only thing left 'll be fat on bones. You should have on mind, that 1 kg of fat is two times more voluminous than 1 kg of muscles - and have a nice body is better than bones and fluttering fat. In order to not allow your body starve, you have to hand out your food rations equally. The rig is in fact, that you don't eat too much in all day, but you eat all the time. Our food consist of 6 foods in one day. I highly recommend to buy a lot of müsli crisbread for sweet-toothers :o). Next stuff, which you can use for non-in-plan-eating is vegetables - tomatos, cukes, peppers or cole (beware of salad-oil and dressing).
Principle #2
Eat only the right food. What I mean by this funny statement?=) With cakes, pies and lard no one have a chance to loss weight. Afterwards you should learn to identify, what is in the food. Note everything about amout of energy, proteins, fats, saccharides and sugar. How you begin to identify what you eat, you should realize what you put out of your food and what to put in. Then it's important to adapt your freezer and family.
As outcome it should be well-balanced fare assumed equally into all day. For the factual amount of proteins and sugars you have to state on your own.
Clearly for guidance the amount of proteins are from 60g to 90g and sugars are from 70g to 130g, fat is around 10 - 15g. These values are only for orientation!
Here is a shot of one instance fare:
07:00 am : 1/2 porridge(oatmeal)
09:00 am : 20g Knaeckebrot, 50g Cottage, vegetables
11:00 am : 20g dark bread, 100g white yogurt
01:00 pm : 20g rice, 50g fish fillet, vegetable salad
04:00 pm : 25g dark bread, 50g cheese, tomato
06:00 pm : 20g dark bread, 100g cheese
08:30 pm : chicken, 10g corn bread
You also shloud drink at least 3 litres of water a day.
Crucial mistakes
- all day starve and at the end of the day eat a lot of food - starving lasting more than 3 hours stops metabolism and your body starts to save energy = fat, so your next first food will go to fats!
- eating fruits instead of vegetables - don't believe, that fruit is diet, fruit largely consist of sugars(fructose), which go into fats immediately! The only reserve is after a workout, which body needs sugar for regeneration of muscles.
- drinking of strong drinks, coke, juice, beer - man doesn't believe, how much sugar is in it
- sweet-toothery - you should count how much you eat and definetely you'll stop immediately
Something curious about sweet-toothery
Resolution of this problem lies in regular taking of long sugars. Sweet-toothery begins because of unstable level of sugar in blood. There are two ways how to be hungry for sugar =) The first reason is that you ate a lot of sweetness. Sugar in blood will highly increase and in hour or two fall down like a foul apple = sweet-toothery knocks on the door. The second reason is starving. After 3-5 hours without food is sugar in blood decreased and you get taste for sweet.
Training
The best way is combine different ways of activity during all week. From walking to cycling and fitness. In combination of these three differenct activities you'll get optimal speed of metabolism and burning fats. Don't forget, that at the end of week you should feel that you did all our three types of activity. Don't believe the statement, that you can burn fat without tiredness - without it, you never burn even a little spoon of fat! In a short time you should reach the point of four activities a week. It isn't so terrible how it looks. It's a way of life - and it's sweet!
Summary
We can summarize it this way - find out the balance between all activities and food to slowly reduce your weight. Always, when your weight stops for longer then a month, you must discover something new. Either you have to eat less or find a food, which contains less fats and sugars or add some more activity. It is very helpful to write your own diary - what you did you eat and exercise. At the end of the month you can summarize your results.
I wish you the best possible results! :o)
In this next article we'll describe what is necessary in order to weigh loss. It's not as difficult as you can see in television and read in magazines.
For those, who get together it too fast, is there an article for beginners called Complete Weight Loss Tutorial.
Weight Loss - In DETAIL!
In the first phase you have to set your aim as far as the most real one. After that you have to focus on the main stuff and don't waste time with unsubstantial mistakes. In time, when you decided to loss about 10 kgs or more you realise, that awaits you a lot of miraculous methods for weight loss, tablets and exercises. So, your first step is to realise that all these stuff are fake.
In the second phase you have to realise that weight loss isn't question for 14 days or even 3 months, it means life change. That is the reason why you can't go for it through radical diets, because you can't stand it for long time. Just begin life with us a little bit more healthier, you'll feel more healthy and weight loss come along.
It's quite good to be little selfish :o). Find some time for yourself and think about some activities. Optimal count is 3 to 5 times a week, but it also counts 2 times. I highly recommend to choose from bicycle, spinning or fitness. It's needed to take care of joints, thats why isn't running in the list. Activation of your body can also run walk with dog or a trip at work by foot.
The key in losing so much weight is a diet, or, not to fear you, simply eat reasonably.
Food
The biggest change of your body will comes with a new food. The first real aim is to lose weight about 10 kgs.
HINT: If you wanna weigh yourself, do it in the morning. In this time you are always the most lightest and it's also encouragingly :o)
So, principle #1, DO NOT STARVE! Why? Because if you starve than you are losing muscles and the only thing left 'll be fat on bones. You should have on mind, that 1 kg of fat is two times more voluminous than 1 kg of muscles - and have a nice body is better than bones and fluttering fat. In order to not allow your body starve, you have to hand out your food rations equally. The rig is in fact, that you don't eat too much in all day, but you eat all the time. Our food consist of 6 foods in one day. I highly recommend to buy a lot of müsli crisbread for sweet-toothers :o). Next stuff, which you can use for non-in-plan-eating is vegetables - tomatos, cukes, peppers or cole (beware of salad-oil and dressing).
Principle #2
Eat only the right food. What I mean by this funny statement?=) With cakes, pies and lard no one have a chance to loss weight. Afterwards you should learn to identify, what is in the food. Note everything about amout of energy, proteins, fats, saccharides and sugar. How you begin to identify what you eat, you should realize what you put out of your food and what to put in. Then it's important to adapt your freezer and family.
As outcome it should be well-balanced fare assumed equally into all day. For the factual amount of proteins and sugars you have to state on your own.
Clearly for guidance the amount of proteins are from 60g to 90g and sugars are from 70g to 130g, fat is around 10 - 15g. These values are only for orientation!
Here is a shot of one instance fare:
07:00 am : 1/2 porridge(oatmeal)
09:00 am : 20g Knaeckebrot, 50g Cottage, vegetables
11:00 am : 20g dark bread, 100g white yogurt
01:00 pm : 20g rice, 50g fish fillet, vegetable salad
04:00 pm : 25g dark bread, 50g cheese, tomato
06:00 pm : 20g dark bread, 100g cheese
08:30 pm : chicken, 10g corn bread
You also shloud drink at least 3 litres of water a day.
Crucial mistakes
- all day starve and at the end of the day eat a lot of food - starving lasting more than 3 hours stops metabolism and your body starts to save energy = fat, so your next first food will go to fats!
- eating fruits instead of vegetables - don't believe, that fruit is diet, fruit largely consist of sugars(fructose), which go into fats immediately! The only reserve is after a workout, which body needs sugar for regeneration of muscles.
- drinking of strong drinks, coke, juice, beer - man doesn't believe, how much sugar is in it
- sweet-toothery - you should count how much you eat and definetely you'll stop immediately
Something curious about sweet-toothery
Resolution of this problem lies in regular taking of long sugars. Sweet-toothery begins because of unstable level of sugar in blood. There are two ways how to be hungry for sugar =) The first reason is that you ate a lot of sweetness. Sugar in blood will highly increase and in hour or two fall down like a foul apple = sweet-toothery knocks on the door. The second reason is starving. After 3-5 hours without food is sugar in blood decreased and you get taste for sweet.
Training
The best way is combine different ways of activity during all week. From walking to cycling and fitness. In combination of these three differenct activities you'll get optimal speed of metabolism and burning fats. Don't forget, that at the end of week you should feel that you did all our three types of activity. Don't believe the statement, that you can burn fat without tiredness - without it, you never burn even a little spoon of fat! In a short time you should reach the point of four activities a week. It isn't so terrible how it looks. It's a way of life - and it's sweet!
Summary
We can summarize it this way - find out the balance between all activities and food to slowly reduce your weight. Always, when your weight stops for longer then a month, you must discover something new. Either you have to eat less or find a food, which contains less fats and sugars or add some more activity. It is very helpful to write your own diary - what you did you eat and exercise. At the end of the month you can summarize your results.
I wish you the best possible results! :o)
