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Help With Weight Loss – Diet and Exercise
Some people think that many of these diseases are hereditary because their father, grandfather, etc. had them, so they get them, and now some diseases are passed down from generation to generation, but by changing your lifestyle, Eating a better balanced diet and exercising regularly can change your destiny.
Did you know that most overweight people are prone to throat cancer, which is due to excess stomach acid caused by overeating, which keeps rising to the throat area, which in turn leads to throat cancer.
The secret to success is having the courage to start first, and then all you need to keep in mind is where you will be in 6 to 12 weeks.
You can’t train with a bad diet
No matter how hard you train, you are what you eat. If you eat junk for a living, that’s how you look and feel, which is why any good weight loss program combines nutrition with exercise.
Start – Fasting
The first 2 weeks of your plan should be focused on removing toxins from your body and losing stubborn fat, so fast these foods for the first 14 days:-
- all alcohol
- Caffeine – coffee and carbonated drinks
- Wheat and gluten – pasta, bread, cakes, cookies, and most sauces that contain gluten can thicken them
- Processed food – anything that contains an electronic number or is prepackaged, such as microwaveable and ready-to-eat meals
- sugar
- Cream, low-fat spreadable margarine/butter and cheese
made
- Drink water, when your body is dehydrated it stops burning fat, you should drink at least 2 liters a day, if you find it boring add some cordial
- Drinking Green Tea Helps Boost Your Metabolism
- Cooking with extra virgin coconut oil tastes great and helps reduce fat, olive oil is good for salads but heating turns those good fats into bad fats
- Keep a food diary, for better or worse, it helps to show what works and what is causing your energy to dip
- Exercise – Eating healthy and exercising go hand in hand in weight loss, so you double your chances of doing both
What to eat in the first 14 days
Lettuce leaves and rabbit kibble, ok kidding, check out the list below to make delicious breakfasts, lunches, dinners and snacks. This is not a no-carb diet, and while your bread intake will be limited for the first 14 days, whole grains are an essential part of your balanced diet, so don’t give up carbs.
Meat
beef, chicken, turkey, rabbit
drinks
water, green tea, herbal tea, rice milk, almond milk, soy milk
vegetable
Lettuce, carrots, arugula, spinach, sprouts, watercress, leeks, peas, peppers, mushrooms
fish
Mackerel, salmon, tuna, sardines, cod, prawns, crab, trout, squid
fruit
Berries, apples, mangoes, coconuts, grapefruit, melons, pineapples
dairy products
eggs, feta, goat cheese, cottage cheese, natural yogurt
Nuts/Seeds
Almonds, Brazil nuts, cashews, macadamia nuts, pine nuts, poppy seeds, pumpkin seeds, flaxseeds, walnuts
oil/fat
sesame, almonds, coconut (cook with this), fish oil, olive oil, hummus
whole grains
Wild rice, brown rice, beans, lentils, basmati rice, rice cakes, oats, couscous
snack
Carrots and hummus, fruit, handful of nuts, rice cakes, natural yogurt, meal replacement shakes
Meal Plan Example
07.30 Breakfast
Porridge made with water, with some raisins, berries, or seeds added
10.30 Dim sum 1
Strawberries or blueberries with low-fat Greek yogurt, or a meal replacement shake
13:00 Lunch
Feta Salad with Chili (Great for weight loss if you like it spicy) and a handful of whole grain rice
15.30 Dim sum 2
Humor and carrot sticks. (warning – Humous may be more like) or meal replacement shake
18.00 Afternoon tea
Fried Shrimp
20.00 Snack 3
small handful of almonds or cashews
good fat bad fat
Here’s the thing, you need fat to survive, but too much fat will shorten your lifespan, so you need to reduce your intake of saturated fat and eat more unsaturated fat.
Saturated fat can raise cholesterol, which can lead to heart disease. On average, we consume 20 percent more saturated fat than the recommended intake (20 grams for men and 30 grams for women).
Unsaturated Fat is the good guy and can lower blood pressure.
Saturated fat – fatty meats, butter and lard, cheese, especially hard cheese, cream and ice cream, cakes, pastries and biscuits
unsaturated fat – Oily fish (salmon, tuna, mackerel), avocados, nuts, seeds, sunflower and olive oil
low fat
Low-fat doesn’t necessarily mean it’s a healthier choice, for example low-fat mayonnaise is still high in fat, just not as high as standard mayonnaise, and most foods are often replaced with sugar when fat is reduced (weight watchers Meals are a typical example, which is why weight watchers are not recommended for people with diabetes), which means that the product is actually higher in calories than it should be.
protein
Protein is an important part of your weight loss plan, you need protein to repair and build muscle after a workout, if it’s low in protein, the only place your body can get protein from is in muscle tissue, this prevents muscle growth and you still lose weight, but you Just get leaner, no toned or defined muscles.
How much protein do we need?
For successful weight loss through diet and exercise, you need 1 gram of protein per pound of body weight you weigh daily, from animal or plant sources, protein supplements in the form of natural foods such as hemp or pea protein are highly recommended as boosters, these can be taken as shakes Drink or sprinkle on salads, stews, or soups, or even mix with peanut butter for a super peanut butter.
While protein-dense animal proteins are often higher in saturated fat, it’s best to choose lean meats such as seafood, poultry, lean beef or lamb. Plant proteins include beans, soybeans, nuts and seeds, all of which contain healthy unsaturated fats.
carbohydrate
Carbs are your body’s source of energy, they provide regular energy throughout the day, but too much carbs can make you feel tired and sluggish, try eating carbs before a workout, you’ll find it harder to perform, but we need A regular supply of carbohydrates throughout the day gives us the energy we need for protein to repair and build muscle, plus the energy needed to break down this protein takes a lot of fat-burning calories.
The Importance of Weight Training
There’s more to weight training than you might think. Everyone now knows that cardio exercises like running, cycling, and cardio are great for losing weight, but once you stop, fat burning stops.
What makes weight training so unique is that even while you sleep, you continue to burn calories long after your workout is over. Why? Because with weight training, for every pound of muscle you gain, you burn an extra 50 calories a day.
The thing to remember here is that pound for pound muscle weighs more than fat, so at first you may think you’ve gained weight, but as your body adjusts to weight changes are happening and you start looking leaner. It’s also the best thing for women because it’s testosterone that is responsible for muscle shape and development, and women only have about 5% of what men do Women will get stronger but not bigger, but not only that, resistance training can help Prevents osteoporosis and arthritis.
The health benefits of weight training don’t stop there, for example, training for 15-20 minutes twice a week can also help reduce your risk of injury because your muscles, tendons and ligaments will be more flexible and therefore able to handle more stress.
It can also have positive effects on insulin resistance, resting metabolism, blood pressure and body fat, and may also reduce the risk of diabetes, heart disease and cancer.
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