 This fantastic $39 book really can turn your life around. Not only is there a ton of motivational info in here but also at it's core is great diet and exercise advice that will take you from Flab to Fab in no time at all. Written by a Natural Bodybilding Champion. |
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What to Look for in a Weight Loss Program A safe and effective weight loss program needs to include a variety of different elements. These include: *A diet that is healthy and will ensure that you are receiving the right amount of vitamins, minerals and nutrients. Also a diet that puts emphasis on the reduction of calories is recommended. At the same time, it is important to realize that it is not healthy to cut out any of the essential food groups. The body likes variety and it requires it in order to remain healthy. Weight loss is not deprivation. *Exercising on a regular basis (preferably every day). It is recommended that you get some form of exercise at least three to four times a week and do so for 30 to 40 minutes at a time. *The culture you live in plays a role in your weight loss program. Keep your cultural considerations in mind when it comes to your health modifications. *Healthy weight loss must be very gradual. If you attempt to lose too much too soon it can be detrimental to your health. Aim to lose 3/4 to two pounds on a weekly basis. *If you have any kind of medical problems it is essential that you schedule an appointment with your doctor before you start taking part in a weight loss plan. This is also the case if you plan to follow any type of special formula diet. *A healthy weight loss plan is one that you will be able to continue to utilize long after the pounds have been shed. *Behavior modification plays a role in successful weight loss. You need to figure out what has caused you to consume more calories than you should. Do you eat when you are feeling unhappy, bored or disappointed? Uncovering your own unique eating triggers is very important to your success at losing weight and keeping it off. You can't say no to food until you first can recognize why you are always saying yes. If this is something you cannot accomplish on your own you would do well to see a therapist who specializes in the area of weight loss. Ask the Right Questions! To find the weight loss program that is most suitable for you, it is imperative that you ask all the right questions. Become an effective information gatherer. -What does the weight loss plan involve? (Find out what you need to do in order to be successful at it and also how much of a time commitment is expected.) -What qualifications do the staff members have? -Does the plan carry any type of risks? Is it safe for everyone or not for people with particular health concerns? -How much does the plan cost? Does it have to be paid up front or can it be paid in installments? -What kind of results and success rates have former participants of the program had? Once you have asked enough questions to have a good grasp of the program, delve further ... Components of the Weight Loss Program -What is the program made up of? Is it group sessions or individual counseling sessions? Or both? -While on the program is it necessary to follow a specific plan and/or to keep a food diary? -Beyond the cost of the program, is any there any other thing that must be purchased as well? (such as certain foods, or nutritional supplements) -Does the program just address food consumption or does it also take into consideration physical activity? Is exercise encouraged and/or included in the program at all? -Does the program show support of an individual's culture and lifestyle choices while still encouraging positive changes? Qualifications of Staff- Don't Settle for Less Than the Best! The staff that you come in contact with for your weight loss program play a role in your success, whether you realize it or not. You need to know what makes an employee qualified to instruct such a program. Find out what education and work experience each staff member has. It is also important that you find out the type of certifications each person has, as well as their weight management training. You also must find out who is responsible for supervising the program. This is the person you must speak to if you run into any problems. You want to choose a program that has the most qualified people. Do not settle for anything less.
Diet and micro nutrients
Diet is one of the easiest ways to lose weight and to keep it off. Not only is a proper diet a good way to lose weight but also it is a great way to get healthier. Most people make one of four problems in their diet. In my view the four most important things in your diet are:
The mix of carbohydrates, protein and fats.
The amount of water drank per day.
The number of meals a day.
Micronutrients, especially vitamin and mineral supplements.
The correct mix of carbohydrates, protein and fat is, I believe 60% 20% 20% in calories. When compared to the regular north American diet you will find that this is a little highter in protein and a little lower in fat. Protein is an essential nutrient for the building of muscle and that is the reason that I raise this number a little. The greatest problem I believe in diets in north America is the high amount of fat that people take in. The best way to reduce fat is to stay away from any fried food including fries, fired chicken and bacon.
The next major way to improve your diet is to take in more water. Most of us never want to drink just a plain glass of water but if you look at the benefits you will probably get over the boring taste of water. Water is essential to your diet with almost 90% of your body made up of water. Also you will find that drinking at least eight glasses of water a day will make you have a lot more energy, better concentration and will also help you digest your food better.
The number of meals that you eat a day is very important if you want to lose weight. I know many people that eat six meals a day. Of course six meals a day shold not be big meals but instead smaller meals that will sustain you and keep your energy up. Nearly always we eat three big meals many hours apart and these meals end up leaving us lethargic and sluggish. Do the math, if you are eating 2000 calories a day then the best meals will be about 350 calories. Buy a calorie counter book and you will find that this is actually quite a bit of food but not like a big meal that you are used to, you may need to adjust to that a bit but in the end it is a great way to eat I myself love it.
Vitamins are the last part of this plan and one that is quite controversial as you know. In my eyes I must take vitamins everyday. I personally take a multivitamin, a calcium pill and an Omega 3-6-9 pill every day. Do I need to take these multi-vitamins? I believe so but that is because I do not trust that I am getting all of the nutrients that I need from the food that I eat. Do you think that the bread made with refined flower, fruit picked a couple weeks ago in South America, or hormone stuffed steak are really full of the stuff that you really need.
You may have heard these clues to a healthy diet many times over the years but take them to heart. This could be a great way for you to become healthier just be rejigging your diet and drinking a little more water. Try this starting today and just for the next week and then come back here, see how you did and how much better you feel.