How To Start Off On A Weight Loss Program
Weight loss is not all that difficult. There are a few simple rules to follow with lots of dedication and focus. All you need is a nutritious diet, good sleep, avoid stress and yeah proper exercise. I believe in working smart than working hard. The more you educate yourself about your body, the more smarter you get. We will be posting information on healthy foods, exercises, stress relieving techniques in out forthcoming articles.
But for the moment, lets keep this short and to the point - How To Start.
Diet - Avoid sugar, processed (packaged) food and fried food. You can have them occasionally but for the first 4-6 months, I suggest you try keeping of them all together. Also avoid rice, bread, cookies, pasta, maida, instant oatmeal and packaged juices. What else is there left to eat you may ask.
- Chapatis made of whole wheat
- Dark colored vegetables and fruits, organic if possible
- Sprouts
- Nuts - almonds, walnuts, peanuts, up to 40 grams per day is healthy
- Milk - unpasteurized ideally
- Oats
- Dal (lentils), Ragi
- Yogurt
- Olive oil
- Green tea
If you are non-vegetarian, add chicken, mutton, eggs and fish to that list.
There are specific foods, like honey, cinnamon, turmeric, chillies that have health and weigh loss benefits. The list is huge. We'll be posting an article for each of those super foods.
Try eating 5-6 times throughout the day. Finish your last meal before 7. You could have a salad with yogurt before bed. Drink enough water. You don't need to force yourself. Drink when you are thirsty. Start your day with 450 ml of water and then a glass of fresh lime juice (without sugar).
Sleep - Get 7 hours of quality sleep. Try sleeping as early as you can - ideally 10, but not later than 12.
Stress - Learn how to handle it and relax. Meditation, yoga can help. Stress is a huge topic. We'll talk about stress relieving techniques in our future articles. Needless to say, stress can be extremely damaging to your health.
Exercise - This may be the most difficult part. Yes to start it is, but once you see the results you'll not want to stop. All you need to dedicate is just 20-30 minutes 4 times a week. You can do any exercise that keeps your heart beat at 120 beats per minute. I recommend HIIT (High Interval Intensity Training). I'll explain that and a number of smart exercises later, but you don't need to start with those. Start by jogging (not walking) for 20-25 minutes for the first two weeks.
During these two weeks, get used to a routine - your diet and sleep. Based on your likes and dislikes, prepare a diet chart. Make a time-table of what your breakfast, lunch and dinner will consist of. In between each, add fruits, nuts, salads and smoothies. Each person's body works and reacts differently. See what works for you and repeat the process that works.
Before you start, get your body fat percentage checked. I believe in reducing this number, not weight. The short-cut methods only make you lose muscle and water, not fat, and this is extremely unhealthy. You can check your body fat percentage at a gym or a dietitian's office. A healthy percentage for men in below 12 and for women is 15.
I've tried to keep this short, although there's lots more to say. I wanted to keep this short and simple. I'll keep posting articles on effective exercises, foods and relaxation techniques in the coming weeks. But I guess this is good for a start. I'm excited to be sharing this information with you and will be eager to hear progress from you. Post your comments below and keep me motivated!
Also Read - Do Ab Exercises Reduce Fat in Your Tummy
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