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Here are four simple steps1. Consume more fruits and vegetables. You can build up to at least 7 to 9 servings of fruits and vegetables each day. 2. Limit consumption of refined sugars and oils. These greatly increase the calorie density of foods and make you want to eat more calories to feel full. 3. Consume more whole grains and fewer refined grains. Cooked whole grains are very filling. These include oatmeal, brown rice, barley and corn. Refined grains include products made with white flour, such as bagels, white bread, crackers, pretzels, cakes, cookies, and doughnuts. 4. Consume fewer animal products, particularly ones that are high in saturated fat. When it comes to protein, legumes such as black beans, pinto beans, split peas, and white beans are always your best choice. Bring these items into your diet slowly so you can get used to the increased fiber without gastric distress. Fish is always a great idea, too, because it contains fats that are beneficial for your heart. Choose cold water fatty fish such as salmon, tuna, trout, mackerel, and herring and prepare them using little fat. Okay, that's a good start, but let's get really serious about weight loss!
Firstly, are you really serious about losing some weight? If you are not, don't even start a weight reduction program! No program will work if you are not fair dinkum. You will be tempted, and you may want to give up halfway through. Never give up! You may have tried to diet before and failed. You won't fail this time if you are committed, because I will tell you how to do what I did to easily lose weight! You must be sure before you start that you will persevere. I must say that after you have lost a couple of kilos, you will get stronger, and less likely to slip backwards. As you feel the weight coming off, you will feel great, you will be a lot more active, and be far more encouraged to resist temptation! If you persevere for 2 or 3 weeks, you can have it beat!
But you need to have that commitment before you start. If you are serious, you can do this, if I can, you can, so keep reading! I'm a butcher by trade, and owned restaurants and market gardens. I've eaten huge meals all my life. I'm a good cook, and I love food and love cooking, and eating! But if I can lose my target wieght easily, then so can you!
Losing weight successfully is not something you can do easily, and you will need help, support, and encouragement. It's not easy to lose weight, but it's not that hard either! You will need support and encouragement, and you won't always get that from your friends and family, who will often be skeptical. All the more reason to ensure that your program works, so you can say "hardy hah hah, I told you I could!" later on! ******************************************** For more information about weight loss visit the Weight Loss Institute! ********************************************
It's important to record your weight, hip and tummy measurements for your own records. As you see the weight coming off, you will remain motivated. Also your friends will start saying, "Gee, you look as though you have lost some weight, what are you doing?" You can tell them if you want to, or keep 'em guessing by just say you are getting more exercise! Many people will show a loss on the scales immediately but some do not. Some people will shrink in size, but the weight loss takes a little longer to show. My partner Susan was like that. She went on the program a week or so later than I did, and she took a bit longer to show the weight loss on the scales. She was definately shrinking in size, and able to fit into clothes that she hadn't worn for ages, yet the scales were slow to show it! It all depends on your individual metabolism.
You also need to get some light exercise. If you don't normally do much, just take it easy. Walk a little, around the house a few times, or whatever. Don't go silly, just get a bit more exercise than you normally get. Getting into walking is easy because you can leave the car a bit further away when you go shopping. Don't just leave the shopping trolley on the footpath or somewhere, walk it back to the trolley stand. It doesn't take a lot of work to lift your exercise regime a bit. Don't take the lift, use the stairs. Walking up stairs is good for your heart too. It won't take too long, and you will enjoy walking, especially when the weight starts to come off!
Keep busy. If you are used to sitting around the house in front of the TV snacking, don't do that any more. Turn the TV off, do some knitting, reading, walking, whatever that is a bit different from what you normally do. Get on the computer and write a journal about your weight loss experience. Turn it into an eBook. Sell it! Clean out the cupboards, do a spring clean, paint the house, plant a vege garden, anything that keeps you busy! Drink lots and lots of water, it's very important. Reward yourself once a day with a little snack food you like, for being a good person and sticking to the program. Fruit is good for snacking.
Celebrate now! You have stuck it out, you have lost your target kilos in the target weeks. You feel on top of the world, fitter than you have been for years. Of course, you won't celebrate by eating fatty foods, you must now keep those kilos off. To do that you may need to get on a small maintenance program for a while. You may even decide to lose a few more kilos! Whatever, you will now feel better that you have felt for years. Your energy levels are up, and you have grown to like walking. Your friends are all talking about the new you. You've even signed up at the local tennis club! Your husband/boy-girlfriend/partner is impressed. You look and feel like a million dollars, and if you haven't got a husband/boy-girlfriend/partner to impress, you soon will have!
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