Hi everybody!! How have you all been? Has anyone of you thought about getting out of your comfort zone and thinking about healthy food? I hope so. Below I have given you all some hints to start off small and slow.
But first the easy exercise I promised you. Like I said it is not back breaking but you have to move your body and get up from that sofa--Because, losing weight is not handed to you on a platter, there must be some effort from your side.
Eating healthy and cutting calories is only half the formula for successful weight loss. Getting regular physical activity is the other portion. Exercise is a powerful tool, helping you burn calories and increase strength, balance, and coordination while reducing stress and improving your overall health.
You should be proud that you have made the decision to improve your health. Know that the road ahead will have some bumps, but equipped with a good eating plan, support system, and a positive attitude, you will be successful. Good luck!
Ok, so the easiest exercise of all is—WALKING!! Now everybody has to agree about this. There can’t be anything easier than this—No gym, no machines, no trainers—you don’t even have to get a doctor’s approval to walk unless you are a patient with a heart condition!
So start walking- today. Start off easy, like go 10 minutes on the first couple of days and increase the time a little everyday. You must walk at least 30-45 minutes a day for 5-6 days a week. Now, there is a knack to this walk. You just can’t stroll round the block for 30mins and call that ‘exercise’. The idea is to burn those calories you’ve been putting in. So the walk has to be brisk, where you don’t go breathless but you have difficulty talking while you are at that pace. AND, most importantly, your heart rate MUST RISE to at least 100-120-140- and stay at that rate for the entire time you are walking-30-45 minutes. So at the end of your walk, stand still or walk slower and count your pulse- at the side of your neck- the carotids, or at your wrist under the thumb. This is very important if you are to burn calories. You might find it a bit difficult in the beginning but when you start getting compliments and you see your reducing weight on the scale,and especially, when you start fitting into those clothes which were hanging at the back of your closet,had become too tight for you- this, I think is the biggest incentive for females.. I promise you, you will not be able to stop. I did it.
For the more enthusiastic people, you could try some of the aerobic exercises the links of which I have given you below- they are from Real Age videos. Choose the ones that suit you and do it at home, get some friends to do them with you- it is fun and calorie burning- even more than walking. And you can do it at home, in front of your computer. Go through all of them, choose the ones you like and dance away the pounds and the belly fat. Keep changing for variety. You could purchase the videos too if you like.
In the meantime, here are also some direct YouTube links to Walking Part 1 & 2 that you can access and save.
Walking - Part 1: Start Quick &
Walking - Part 2: Burn Fat & Back It Down:
Beginning a diet to lose weight and improve health is a worthy goal, but it can be a bit overwhelming. There are bound to be challenges whenever you start something new, especially when it involves something you do several times each day -- like eating and drinking.
Still, as long as you don't try to change everything at once, you can meet your weight loss goals. Read on to learn some secrets of the masters from Web MD -- those who have lost weight and, more importantly, kept it off. After all, what good is losing the extra weight if you gain it right back?
1. Follow a Healthy Eating Plan
A healthy eating plan (like the WebMD Weight Loss Clinic plan) should include foods you enjoy along with plenty of healthy, not-too-processed foods like fruits, vegetables, whole grains, low-fat dairy, lean meats, seafood, beans, and nuts. Thanks to their ability to satisfy, these low-calorie foods will actually help you stick to your diet. The most satisfying foods have lots of fiber (like fruits, vegetables, whole grains, beans, and nuts) and/or low-fat protein (found in meat, fish, dairy, and soy).
Ideally, you'll slowly wean yourself off favorite foods that are heavily processed and high in fat or calories, and replace them with more nutritious options. At any time during this process, feel free to come up with a new eating plan that increases some healthful foods and decreases others.
2. Take Baby Steps
Change is hard. Making small, gradual changes in your eating patterns is the best way to overhaul your diet. Some experts suggest making just one change each week, to give you time to get used to the new behavior. Your ultimate goal is to establish new eating habits that can be sustained for a lifetime.
An excellent way to start is to stock your cupboards and refrigerator with healthy foods, and plan to prepare healthier meals at home. Pick up a new cookbook or cooking magazine specializing in healthy cuisine.
3. Set Realistic Goals
Most people who need to lose weight set lofty goals, dreaming of fitting into clothing sizes that may not be realistic for them. Yet losing as little as 5% to 10% of your body weight can improve the way you feel, put a zip in your step, and, most importantly, improve your health. Studies show that losing even small amounts of weight can improve overall health and, specifically, lower blood pressure, and blood sugar and cholesterol levels.
Set weight loss goals that are attainable, and keep in mind that the recommended rate of weight loss is only 1-2 pounds per week. Slow and steady wins this race. It takes time to learn new eating habits that will last for the rest of your life.
4. Reward, Don't Punish
To keep motivation high, reward yourself after reaching mini goals. After all, losing 5 pounds or exercising five times in a week deserves a pat on the back.
On the other hand, don't be too hard on yourself when you fall off the wagon -- everyone does, sooner or later. Anticipate that slip ups will happen, and when they do, just brush yourself off and get right back on track. Use your slip ups to learn where you are vulnerable, and decide how you will handle the situation the next time without abandoning your diet. My suggestion is try to do your best 80% of the time, and relax the rules somewhat the other 20% of the time.
