Kevin’s Weight Loss Program

Walking is actually very good for weight loss. Burning more calories than you take in is your goal and walking is an excellent way to burn calories and very good for your overall fitness as well. It is also a great way to become more active, if your fitness levels are low due to a weight problem or a period of sickness. You can take it more slowly in the beginning and naturally become more active.

Walk at your own pace, enjoy the nature and fresh air – there is nothing bad that could be said about walking.

Some people like to use a treadmill or other home gym equipment, but if you have the possibility to walk in fresh air outside, why would you use such equipment? If you have to exercise at home, I would rather recommend a fitness bike or rowing machine.

When you go out walking in the nature you will sometimes need to make a conscious effort to walk faster. Choose a longer route too, so that even with your increased speed you are walking for just as much time. If you can include more uphill walking in your route, you will immediately start to feel the benefits.

If you want to track your progress, a pedometer can be a big motivator. This is a small gadget that counts how many steps you walked – a good gift idea by the way However, don’t make this into a competition against yourself, remember to enjoy yourself and feel free and positive during your strolls.

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People generally know there is something that they could change in their life to become healthier. For most people, it’s getting more exercise and eating a healthier diet. But how do you know if you are eating healthy or not? There are so many different diets and strategies on the market, how do you know you are doing the right thing?

Being a healthy eater requires that you become educated and smart about what you put in your mouth. You really are what you eat, so if you eat a lot of fats, it is obvious what is going to happen. However, being food smart doesn’t mean that you have to spend every minute counting calories. Healthy eating is about balance and moderation.

There are a variety of foods that you can add to your diet to keep it from becoming stagnant and boring. There are hundreds of fruits and vegetables available at the average grocery store. Think about also using different grains, instead of the same old corn, rice or pasta.

Variety is one of the things that nutritionists stress the most. They say that variety is important for both nutrition and psychological reasons. A varied diet is essential for a person to maintain good health and to maintain a good psychological well-being. Feeling deprived of your favorite foods can cause you to give up a healthy lifestyle. Variety allows you to incorporate your favorites with healthy foods and offers the chance for you to develop new favorites as well. It’s important you like what you eat, otherwise you are not likely to succeed.

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In today’s modern world most of us live at a slow pace, doing nothing quickly except gaining unwanted weight. Modern life all around the world is very comfortable, and requires a lot less effort than life required in the past when almoast everything had to be done physically. We can travel around in cars, do less physical work, and have modern appliances and conveniences to carry the burden. When that fact is combined with the high amount of processed and preserved food that we consume, its pretty obvious where this leads to. People now-adays are overweight. Obesity is also a serious health issue. Being overweight can lead to a number of health problems such as heart disease, hypertension, and stroke. In other words, too much unwanted weight can not only make you feel bad, it could end up costing you your life. For this reason, many of us need to consider weight loss through a diet. With so many diets available, it’s hard to pick the right one. I have some excellent suggestions on this blog, feel free to try them out.

There are also many diet programs available to purchase from the Internet. Some work very well, and it’s important to find a right one for each individual. A combination of healthy diet and excersice will lead to permanent results. The recepie is simple and old; lower your caloric intake while at the same time raise the number of calories you burn through exercise. It’s going to be nearly impossible to lose weight with only exercise, although you will end up stronger and healthier. Likewise, if you don’t add more physical activity chances are you won’t be able to eat little enough to make a difference. Combine the two as part of a normal, sustainable routine to take off the weight and keep off the weight.

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Fat burning workouts are simple, but the only problem is motivation.  Combined with right diet that helps burn fat, the results are guaranteed.

I recommend doing some kind of aerobic exercise every day for 30 minutes.  These are exercise that gets your heart pumping faster but not so much you’re out of breath.  Exercise like walking, jogging, swimming, stationary bike, and many other similar work great.  It is also highly recommended to include intervals into your training. These are bursts of higher activity that help boost the metabolism even more.  For example, if you use stationary bike, change rhythm every 5 minutes.

Many guides say to do this kind of exercise 3-5 times a week.  For weight loss purposes, this is not enough! The body needs this work every day.  Pick two activities you enjoy and try to do one of them every day for 30 minutes.  The best time for aerobic activity is before breakfast, this way the body burns stored fat.  Exercises combined with right diet - found also on this blog - will bring you results, but if possible include a 10-20 minute after lunch walk to your daily routine.  Utilize all opportunities to walk and move.  This can mean anything from parking further from the office so you have to walk from the car to the door, to using the stairs instead of the elevator, to raking leaves rather than blowing them.

Tone muscles with weight training at least three times a week.  Toned muscles make your metabolism speed into overdrive.  A faster metabolism means burning more calories, and thus more fat, even when you’re simply performing routine, day to day activities.  You’ll also feel better and look better just because of the toned muscle. 

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People like fast results. Long term solutions are always better, but they require strong commitment and results show much slower. Both methods have good and bad sides, this is especially true in weight loss. Most people who want to lose weight are usually on the look out for the fast weight loss diet with miracle results. We have to understand that fast weight loss usually means yo-yo weight loss, the pounds return after the diet ends. Many of these diets give fast results but are not able to maintain weight, but if integrated into an overall eating plan they can have benefits.

Here’s a three day diet guaranteed to take off pounds. But remember, it must be part of an overall eating plan and for health reasons, should not be maintained for more than three days.

On day one breakfast is black coffee or tea (with Sweet & Low or Equal) or water, 1/2 Grapefruit or 8 oz Juice, and 1 slice toast with 1 Tbsp. Peanut Butter. Lunch is 1/2 Cup of Tuna on 1 slice of toast and to drink black coffee or tea (sweetened with Sweet & Low or Equal) or water. Dinner is 3 oz. of any lean meat, 1 cup of green beans, 1 cup of carrots, 1 cup of vanilla ice cream, 1 medium apple, and to drink as usual black coffee or tea (with Sweet & Low or Equal) or water.

Day two breakfast is black coffee or tea (with Sweet & Low or Equal) or water, 1 egg (any style,) 1 slice of toast, and 1 banana. Lunch is 1 cup of cottage cheese or tuna, 5 saltine crackers, and black coffee or tea (with Sweet & Low or Equal) or water. Dinner is 2 beef franks or hot dogs, 1/2 cup of carrots,1 banana, 1 cup of broccoli or cabbage, 1/2 cup of vanilla ice cream, and black coffee or tea (with Sweet & Low or Equal) or water.

And finally day three breakfast is black coffee or tea (with Sweet & Low or Equal) or water, 5 regular saltine crackers, 1 oz.(slice) cheddar cheese, and 1 apple. Lunch is a hard boiled egg, 1 slice of toast, and black coffee or tea (with Sweet & Low or Equal) or water. Dinner is 1 cup of tuna, 1 cup of carrots
1 cup of cauliflower, 1 cup of melon, 1/2 cup of regular vanilla ice cream, and black coffee or tea (with Sweet & Low or Equal) or water.

Cottage cheese can be substituted for tuna, an orange can be substituted for grapefruit, frozen yogurt can replace the ice cream, and as much lemon, salt and pepper, and mustard can be used as wanted. Please remember that this fast weight loss diet is a three day diet, only to be eaten in conjunction with an overall healthy diet.

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Kevin

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There’s no doubt that people need to lose a few pounds after Christmas time. Everywhere where people gather, it’s a common topic. Look in the mirror, unfortunately you’ll likely see it there too. If you find yourself in this category, keep a few simple things in mind to take off few pounds quickly and safely.

When people want to lose weight one of the most common things they do is to skip meals. If I gained weight by eating, I will lose those pounds if I stop eating for a while. Fewer calories means losing weight, isn’t this logical? Yes, but skipping meals is the wrong answer, and you should never do it. When you skip meals your body goes into starvation mode. It starts to retain fat to counteract what it perceives as being starved. Another problem with skipping meals is that when you finally eat your body needs to balance the situation and you’ll be a lot more hungry. This could lead to binge eating. And your strategy fails, because you will actually eat more than normally and you’ll be gaining even more weight from those calories than normally. Logical is not good in this case - don’t do it.

Instead control your eating. It’s simple portion control and it’s as important as eating the right foods. Too much of even a healthy food will still result in weight gain. It’s recommended to eat five times a day smaller portions than three bigger ones. Usually people eat larger portions than they need. Sources such as the FDA list recommended daily allowances. If you must eat out, remember to keep portion size in mind.

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Here are ways to lose weight fast submitted by regular people as comments on various blogs or articles on line.

Avoid fried meat, eat only grilled or boiled meat like steak and chicken  Use a lot of spices to make it even better.

Give up the soda. If you drink a soda or two every day you are adding empty calories. If you find it hard to stop completely, cut back at first and drink water instead.  (Note that the average person adds 90,000 calories a year from drinking juice or soda.  WOW!  That’s a great tip.)

Don’t buy junk food.  Shop according to a list.  If you don’t have junk food at home you won’t eat it.

Give yourself a treat.  When you can’t eat something you end up craving it more, and eventually binging.  Enjoy a treat once a week, or even once a day in smaller quantities.  Don’t go crazy, keep it in moderation.

Use a smaller plate to trick yourself into thinking you’re eating more than you really are.  (Not only are you tricking yourself, even if the trick doesn’t work it’s easier to stop eating when the plate is empty and there’s no more food available.)

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And here little more about fast weight loss:

Everyone knows that diet, cutting down on food intake, and exercise, increasing calories burned, combine into a formula for losing weight. But the hard part is sticking to a low calorie, and often bland, diet. Willpower, attitude and commitment are needed and here are some tips to make it easier;

Keep a daily log of everything you eat. Writing down everything you eat and drink, even water, will help you eat less. Studies show that people who keep track of what they eat end up eating 15% less. That’s a good reason for starting a weight loss diary.

People easily consume an additional 245 calories per day just from drinks. Switch from juice, soda, and other calorie drinks to water only. 245 calories a day is nearly 90,000 calories a year. That’s 25 pounds! Another fact is that despite their calories, drinks like soda and juice don’t trigger a feeling of fullness like a good meal will do.

Eat five or six smaller meals a day instead of three large meals. Studies show that eating in smaller portions more often results in eating 30% fewer calories. Same studies show also strangly that even the same number of calories eaten in smaller portions during more frequent meals can result in weight loss! You’re also less likely to binge because your body releases less insulin.

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If you don’t have clothing that’s comfortable when you’re heavier, you’re more likely to be reminded to keep the weight off every time you dress. And you’re less likely to gain weight if doing so means having to buy a whole new wardrobe.

Use smaller plates. It’s been proven that people eat more when more food is in front of them, and they eat less when less food is in front of them. Smaller plates mean smaller portions, so put the salad plates into use as the main plate.

Similar to the idea of using smaller plates, serve your food on the plate rather than in bowls on the table. When the plate is empty the meal is over, instead of spooning another portion onto your plate.

Avoid white foods such as white bread, sugar, and white rice. Those are the foods with loads of carbohydrates which lead to higher blood sugar and weight gain. Stick to whole grain breads and dark rice. Don’t worry about the sugar, pretty soon you won’t miss it.

There are a lot of other tips for easy ways to lose weight. Don’t be intimidated if it’s only easier instead of really easy. If weight loss were easy, everyone would be a supermodel.

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Are there any easy ways to lose weight? Everyone knows that diet, cutting down on food intake, and exercise, increasing calories burned, combine into a formula for losing weight. But the hard part is sticking to a low calorie, and often bland, diet. It won’t be easy, but with a little work it sure is possible. Here are some tips to make it easier.

Keep a daily log of everything that passes your lips. Writing down everything you eat and drink, even water, will help you eat less. Studies show that people who keep track of what they eat end up eating 15% less. That’s significant.

Studies show that the average people in big cities consume an additional 245 calories per day just from drinks. Switch from juice, soda, and other calorie drinks to water. 245 calories a day is nearly 90,000 calories a year. That’s 25 pounds. Are soda and juice really that good? Another fact is that despite their calories, drinks like soda and juice don’t trigger a feeling of fullness the way foods do.

Eat five or six smaller meals a day instead of three large meals a day. Studies show that eating in smaller portions more often results in eating 30% fewer calories. Furthermore, even the same number of calories eaten in smaller portions during more frequent meals can result in weight loss. You’re less likely to binge because the body releases less insulin.

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