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Help With Weight Loss – Diet and Exercise
Some people think that a lot 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 changing your lifestyle, by eating a better balanced diet and exercising regularly, you can change the course of your destiny.
Did you know that most overweight people are prone to throat cancer, this is due to excessive overeating which creates extra stomach acid which continues to rise in the throat area which in turn can cause a throat cancer.
The secret to success is having the courage to start in the first place, then what you need to keep in mind is what you will look like in 6-12 weeks.
You can’t train a bad diet
No matter how hard you train, you are what you eat. If you’re living on a junk diet, that’s how you’re going to feel and feel, which is why any good weight loss program will combine nutrition and exercise.
Leaving – Prohibited Foods
The first 2 weeks of your program should focus on removing toxins from your body and losing stubborn fat. These foods should therefore be prohibited for the first 14 days:-
- Any alcohol
- Caffeine – coffee and soft drinks
- Wheat and gluten – pasta, bread, cakes, cookies and most sauces that contain gluten to thicken them
- Processed foods – anything with electronic numbers or pre-packaged like microwave and ready meals
- Cream, margarine/low fat butter spread 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 bland add cordial
- 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 those good fats into bad fats.
- Keep a food diary, good and bad, it helps to show what is working and what is causing your energy drop
- Exercise – eating healthy and exercising 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 kidding, check out the following list to create delicious breakfasts, lunches, dinners and snacks. This is not a zero carb diet, although your bread intake is limited for the first 14 days, whole foods are a necessary part of your balanced diet, so don’t give up the carbs.
Beef, chicken, turkey, rabbit
Water, green tea, herbal tea, rice milk, almond milk, soy milk
Lettuce, carrot, arugula, spinach, cabbage, watercress, leek, peas, peppers, mushrooms
Mackerel, salmon, tuna, sardines, cod, prawns, crab, trout, squid
Berries, apple, mango, coconut, grapefruit, melon, pineapple
Eggs, feta, goat cheese, fromage blanc, natural yoghurt
Almonds, Brazil, Cashews, Macadamia, Pine nuts, Poppy seeds, Pumpkin seeds, Flax seeds, Walnuts
Sesame, almond, coconut (cook with this one), fish oil, olive oil, hummus
Wild rice, brown rice, legumes, lentils, basmati rice, rice cakes, oats, couscous
Carrots and hummus, fruit, whole nuts, rice cakes, plain yogurt, meal replacement shake
sample meal plan
Porridge made with water, add some raisins, berries or seeds
10:30 a.m. Snack 1
Strawberries or blueberries with low-fat Greek yogurt, or a meal replacement shake
Feta cheese salad with peppers (if you like it hot, hot peppers are great for weight loss) and a handful of brown rice
3:30 p.m. Snack 2
Humous and carrot sticks. (Warning – Humous can be very over-ish) or meal replacement shake
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 reduce your saturated fat intake and eat more unsaturated fat.
Saturated fats can cause cholesterol buildup, which can lead to heart disease. On average, we consume 20% more saturated fat than what is recommended, which is 20 g for men and 30 g for women.
Unsaturated fats are the good guys and can lower blood pressure.
Saturated fats – fatty cuts of meat, butter and lard, cheeses in particular hard cheeses, cream and ice cream, cakes, pastries and biscuits
Unsaturated fats – Fatty Fish (salmon, tuna, mackerel), Avocado, Nuts, Seeds, Sunflower and Olive Oils
Low fat does not necessarily mean it is the healthier option, for example low fat mayonnaise is still high in fat, but not as high as the norm, and with most foods, when they reduce the fat content, it is usually replaced by sugar (Weight Watchers meals are a typical example, which is why Weight Watchers is not recommended for people with diabetes) which means that the product is actually more caloric than it was originally.
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 your muscle tissue, which will prevent your muscles from growing. , you’ll still lose weight, but you’ll just be a slimmer version of yourself, with no toned or defined muscle.
How much protein do we need?
In order to successfully lose weight through diet and exercise, you need 1 gram of protein for every pound you weigh per day, either from animals or plants. drunk as a shake or sprinkled on salads, in stews or soups even mixed with peanut butter to make SUPER peanut butter.
Although protein-dense animal protein is generally higher in saturated fat, it’s best to opt for lean meats like seafood, poultry, lean cuts of beef or lamb. Plant proteins include legumes, soy, nuts and seeds, and all contain healthy unsaturated fats.
Carbs are your body’s source of energy, they provide steady energy throughout the day, but too many carbs will make you feel tired and sluggish, try eating carbs before a workout and you’ll get harder to perform, but we need a steady 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 l The energy needed to break down this protein uses up a lot of fat-burning calories.
The importance of strength training
There’s more to bodybuilding than you might think. Now, everyone knows that cardio exercises like running, cycling, and aerobic workouts are great for losing weight, but as soon as you stop, fat burning stops.
What makes strength training so unique is that you continue to burn calories long after you stop training, even while you sleep, why? Because through strength training for every pound of muscle you gain, you’ll burn 50 more calories every day.
One thing to keep in mind here is that pound for pound muscle weighs more than fat, so at first you might think you’re gaining weight, but what happens when your body tones, the weight changes and you start to look thinner. 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 that of men, women will tone up but not get bigger But not only, resistance training can help prevent osteoporosis and arthritis.
The health benefits of strength training go much further, for example, just two 15-20 minute sessions per week can also help reduce the risk of injury as you will have stronger muscles, tendons and ligaments are more flexible and can therefore cope with more stress.
In addition, it can 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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