When it comes to losing weight everyone has their own
techniques and tricks that work for them. Here are a few
tried and true basics that you may find helpful.
TIPS
FOR WEIGHT LOSS
Drink lots of water
Water will fill you up, and help minimize any feelings
of hunger.
Clothes never lie Scales
will vary. Sometimes the scale doesn’t move, but if
your clothes are fitting looser your probably on the
right track.
There is no such thing as
“Perfect Maintenance”
Being perfect in
weight loss doesn’t teach you anything. It’s what
you do after you over eat that keeps your weight off.
Have dessert Having
dessert is normal. Dessert can be an apple or a slice of
pie. Remember it is a
treat, so have what you want, but only one serving.
Practice moderation Avoid
going from one extreme to another. Imagine it’s your
birthday and you go out and have champagne and cake and
you overeat. The next day do not reduce your calories;
you should eat “normal.”
Remember it takes 3500
calories to make a pound. It would take a great deal of
over eating to gain one pound in a day. And the goal is
long-term success, not how fast you can take off one
pound.
If you are feeling
lethargic or rundown, you may need more food Make
sure you are taking a multivitamin to ensure adequate
nutrition.
Do not rely on
vitamins for nutrition
Use them only as a supplement Vitamins
help release the energy from food. Vitamins do not
supply fiber for the digestive system. The body absorbs
nutrition better from an organic source such as food
rather then from a non-organic source such as vitamins.
Knowing The
Basics
Food is your
body's fuel
source. The better the food the more energy you
will have.
There Are Four Sources
Of Calories - carbohydrates, protein, fat
and alcohol.
Calories Per Gram -
carbohydrates and protein have 4 calories per
gram, alcohol has 7 calories per gram and fat has 9 calories per gram.
Minimal Needs -
women need at least 1200 calories per day and men
need a minimum of 1500 calories per day.
Water - your body
is approximately 70% water. You need
at least 64 ounces of
water
a day.
Heart
rate is widely accepted as a good method for measuring
intensity during running, swimming, cycling and other
aerobic activities. Exercise that doesn't raise your
heart rate to a certain level and keep it there for
20 minutes won't contribute significantly to cardiovascular
fitness.
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Heart
rate is widely accepted as a good method for measuring
intensity during running, swimming, cycling and other
aerobic activities. Exercise that doesn't raise your
heart rate to a certain level and keep it there for
20 minutes won't contribute significantly to cardiovascular
fitness.
