Hints And Tips On Weight Loss/ Control And Fitness

[mikeyp]

Im going to try and keep this K.I.S.S, keep it simple stupid, I will try and avoid to many technical words,

Heres some quick and easy ways to watch what you intake in calories or food per day

Easy step without counting or label watching: eat healthy foods 4 to 5 times per day, and i think we all know what healthy food is without getting to caught up in all the science of it all.

3 normal healthy meals with healthy snacks at around about 11am and about 3pm. The saying dont eat anything after 7pm is i believe wrong espcially if you are eating less than your body needs per day, if you are eating less than you need a day it doesnt matter what time you eat, so if you want a small supper at night time have it, just make sure its good for you, and means you might want to adjust what u eat during the day.

3 basics on a plate, imagine the plate in 3 food sections, one section has things like rice, potaotes, pasta all the good long lasting energy foods, one section has protein foods, things like meat, fish, eggs, pulses, and the other section has mixed vegetables

A very easy way to make sure you are getting the right amounts of each food group is clench your fist and that is about the serving portion your looking for, SIMPLE, no need to weigh your foods. You can if you want to but think you probably have more important things to do,

Drink loads of water, you will pee like a horse, but it flushes all the rubbish thats in your body and sets your body up for starting to burn that white fat, the fat thats just underneath the skin. for energy, preserving the good stuff in the muscles to help repair it after exercise

sorry some technical numbers coming up now:

The average male (if there is one) should look at consuming about 2500 calories per day

to lose one pound of fat, you have to use up, burn, lose, reduce your total weekly calories by 3500 calories (kilocalories).

That means 500 calories per day

So..........

1. Reduce your daily calories intake by 250 from food, simply put cut down on your serving size, a little bit but not too much.
   
2. use up 250 calories a day by exercise, it doesnt mean running a marathon, it means walk briskly for 30 minutes, enough so you can still talk when your exercising but hard enough so you can feel your getting hot, and feel that your actually doing something instead of just going for a walk, which we know in the hot waether is a slow walk with a stop in the nearest aircon shop!
   there's 500 calories per day yippeee,
   

Working out your magic BMR, (Basal metabolic rate) how many calories your body needs per day to survive, to do the important things,like keeping your heart beating, breathing, talking, growing all these sort of important things.

.

Simply X your body weight in pounds by 10 then add 300 to 500, this gives you a rough guide to your BMR, simply deduct no more than 500 calories per day from this number, to get your calorific starting point, but dont go straight in at 500, try with 100 calories, ie half a handful of cooked rice less per day.

example 15 stone man = 213lbs x 10 calories per lb body weight = 2130calories add 500 = 2630 calories per day starting point. slowly reduce this amount over the first week and your body will start recognising the change (your appestat) the part of the brain that makes you want to eat will start to get control of its self, your mood will change you will feel better and after the magic 2 /3 weeks you will start really feeling the difference, and starting to TRAIN the mind into eating correctly

ITS ALL ABOUT WILL POWER, please dont kid yourself with taking slimming pills, waste of money in my opinion.

Get things in your life sorted out, routines, cooking food the day before so you can take good healthy foods to work or wherever you are going, write down things, how you feel, amount of exercise, how much booze you have had, sweets the whole lot, and if you are REALlY SERIOUS about losing weight, feeling healthier about yourself YOU WILL DO IT and change things for the better.

pick 3 things you want to change about yourself, and work on these, give your self a realistic GOAL. Have a long term goal but stay in focus, its like running a small business set your self micro challenges and macro challenges, "ok in 2 weeks time i want to cut down my chocolate intake" (micro challenge) or "I want to be able to walk for 30 minutes continous without stopping, and im going to achieve that in 2 months time" (macro challenge), write them down and stick them on the fridge door, so you can read them before you go for that chocolate bar

Get rid or challenge some of the STRESORS first, stressors are things like, work, kids, money, we all have stressors its trying different ways to manage them so you can focus on your goals, wether these are monetry, family happiness, relationships, health goals, after you have a clear vision of where you want to be in 6 months or 12 months you can then tackle it head on.

Be Happy, Be Healthy and go for it, whats stopping you, NOTHING is, so go and do it, START TOMORROW.

I will finish there for now, will add some more at a later date

Please be careful with exercise, if you feel faint, dizzy, unwell, STOP. Go and see your GP/ Doctor if you are concerned about your health or want to start an exercise programme or have pre exercise health conditions.