Help with weight loss: diet and exercise
Some people think that many of these diseases are hereditary and because their father, grandfather, etc., etc., had them, they are going to have them, now some diseases are transmitted from generation to generation, but by changing your lifestyle, eating a better diet balanced and exercising regularly you can change the course of your destiny.
Did you know that most overweight people are prone to throat cancer?
The secret to success is having the courage to start in the first place, then what you need to consider is what it will look like in 6 to 12 weeks.
You can’t get over a bad diet
No matter how hard you train, you are what you eat. If you live on a junk diet, this is how you will look and feel, which is why any good weight loss program will combine nutrition with exercise.
The Start – Forbidden Foods
The first 2 weeks of your program should be focused on removing toxins from your body and losing stubborn fat, so these foods should be off limits for the first 14 days:
- all-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 that contains electronic numbers or prepackages like microwaves and prepared meals
- Sugar
- Cream, low-fat margarine/butter spread and cheese
Back
- Drink water, when your body is dehydrated it stops burning fat, you should consume at least 2 liters a day, if it is bland add a little cordial
- Drinking green tea helps speed up metabolism.
- Cook with extra virgin coconut oil, it tastes great, it helps to lose fat, olive oil is good for your salads but when it heats up it turns those good fats into bad fats
- Keeping a food diary, good and bad, helps show what works and what causes your low energy level.
- Exercise: Healthy eating and exercise 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, just kidding, check out the list below to create delicious breakfasts, lunches, dinners, and snacks. This is not a carb free diet, although your bread intake is restricted in the first 14 days, whole foods are a necessary part of your balanced diet so don’t ditch carbs.
Meat
Beef, chicken, turkey, rabbit
Drinks
Water, green tea, herbal tea, rice milk, almond milk, soy milk
vegetables
Lettuce, carrot, arugula, spinach, cabbage, watercress, leek, peas, peppers, mushrooms
Fish
Mackerel, salmon, tuna, sardines, cod, prawns, crab, trout, squid
Fruit
Berries, apple, mango, coconut, grapefruit, melon, pineapple
Dairy
Eggs, feta cheese, goat cheese, cottage cheese, natural yogurt
walnut seeds
Almonds, Brazils, Cashews, Macadamias, Pine Nuts, Poppy Seeds, Pumpkin Seeds, Flax Seeds, Walnuts
Oils/fats
Sesame, almond, coconut (cook with it), fish oil, olive oil, hummus
Grain
Wild rice, brown rice, legumes, lentils, basmati rice, rice cakes, oatmeal, couscous
Appetizers
Carrots and hummus, fruit, handful of nuts, rice pancakes, plain yogurt, meal replacement shake
sample meal plan
07.30 Breakfast
Porridge made with water, add some raisins, berries or seeds
10.30 Snack 1
Strawberries or blueberries with low-fat Greek yogurt or a meal replacement shake
13.00 Lunch
Feta salad with peppers (if you like it hot, hot peppers are great for losing weight) and a handful of brown rice
15.30 Snack 2
Hummus and carrot sticks. (Warning: Humous can be much more) or meal replacement shake
18.00 Tea
stir-fried with prawns
20.00 Snack 3
Small handful of almonds or cashews
good fats bad fats
Here’s the thing, you need fat to live, but too much fat will shorten your life, so you should cut back on saturated fat and eat more unsaturated fat.
Saturated fats can cause a buildup of cholesterol, which can lead to heart disease. On average, we eat 20% more saturated fat than is recommended, that is, 20g for men and 30g for women.
unsaturated fats are good and can lower blood pressure.
Saturated fats – fatty cuts of meat, butter and lard, cheese, especially hard cheese, cream and ice cream, cakes, pastries and cookies
Unsaturated fats – Oils of Blue Fish (salmon, tuna, mackerel), Avocado, Nuts, Seeds, Sunflower and Olive
low in fat
Low-fat doesn’t necessarily mean it’s the healthiest option, for example, a low-fat mayonnaise is still high in fat, just not as much as standard, and with most foods when they reduce fat, it’s usually replaced. with sugar (Weight Watchers meals are a typical example, which is why Weight Watchers is not recommended for people with diabetes, meaning the product is actually higher in calories than it originally was.
protein
Protein is an important part of your weight loss program, protein is needed to repair and build muscle after your workout, if you are low on protein the only place your body can get it from is your muscle tissue which will prevent your muscles grow. , you will still lose weight, but it will just be a leaner version of yourself with no toned or defined muscles.
How much protein do we need?
To successfully lose weight through diet and exercise, you need 1 gram of protein for every pound you weigh daily, whether from animal or plant sources, protein supplements in the form of natural foods such as hemp are highly recommended. or pea protein as a boost, these can be drunk as a shake or sprinkled on top of salads, in stews or soups, even mixed with peanut butter to make it SUPER peanut butter.
Although protein-dense animal proteins are typically higher in saturated fat, it’s best to stick with lean meats like seafood, poultry, lean cuts of beef, or lamb. Plant proteins include vegetables, soy, nuts, and seeds, all of which contain healthy unsaturated fats.
carbs
Carbs are your body’s source of energy, they provide regular energy throughout the day, but too many carbs will make you feel tired and sluggish, try eating carbs before a workout and you’ll find it harder to perform, but we need a regular supply of carbohydrates throughout the day to provide us with the energy we need and we need our protein for muscle growth and repair, plus the energy needed to break down this protein uses up a lot of fat burning calories.
The importance of weight training
There is more to weight training than you think. Now everyone knows that cardio exercises like running, cycling, and aerobics are great for weight loss, but as soon as you stop, fat burning stops.
What makes weight training so unique is that you continue to burn calories long after the training session stops, even while you sleep, why? Because through weight training, for every pound of muscle you gain, you’ll burn 50 more calories each day.
One thing to keep in mind here is that pound for pound muscle weighs more than fat so at first you may think you are gaining weight but what is happening as your body tones up the weight is changing and is beginning to look thinner. This is also best for women because it is testosterone that is responsible for muscle building and shape and women only have about 5% of men, women will tone but not bulk up but not only that, training of resistance can help prevent osteoporosis and arthritis.
The health benefits of weight training go much further, for example, just two 15-20 minute sessions a week can also help reduce the risk of injury as you will have stronger muscles, tendons and ligaments. they are more flexible, so you can cope with more stress.
It can also 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.