A 5 Step “Anyone Can Do It” Weight Loss Guide
Hi Everyone, I've set up this website as a helper to anyone who is having problems losing weight and is looking for a simple and easy to follow weight loss guide. You'll find inside numerous tips and advice designed to help you lose weight fast, get six pack abs and ultimately achieve your desired weight and body. Most people try to lose weight in a very disorganized manner. They try and cut some calories here and throw in some exercise there. This very rarely works. Instead, the people who really succeed at losing weight are the people who have a plan and stick to it. In this weight loss guide, you’ll learn to construct your own plan to burn those calories. We’ll go over some of the most important steps to losing weight so you can decide what to incorporate into your own life for your weight loss goals. Step 1 – Finding a Friend or Supporter Research has shown that people who have supporters will succeed much more often than those who try and go at it alone. That’s why organizations like Weight Watchers are so successful. The mere fact that someone is watching whether you succeed or fail will have a large influence on how you behave. The person you choose could be a professional, such as a personal trainer, or just a personal friend. It could also be a connection from somewhere like Weight Watchers. The most important thing is that you get a supporter ASAP. Step 2 – Start a Food Journal Kaiser Permanente did a study of about 2,000 participants and found that the people who kept food journals had a much higher success rate at losing weight than the participants who didn’t. A food journal will enable you to see exactly what your eating habits really are. Most people don’t actually have a good conception of how many calories they’re eating and often underestimate this amount. Start a food journal. In fact, according to the Kaiser study, keeping a food journal is the number
one most crucial thing you could do to lose weight; more important even than exercise or the contents of your
diet. Start with a 20 minute walk a day, 4 to 5 days a week. The most important thing is that you get on a consistent schedule. It’s much easier to start light and get used to a schedule than to start out intensely. You can always raise the intensity later. To start, just get used to exercising on a schedule at regular intervals. Make sure you give yourself a congratulatory pat on the back every time you complete your workout, no matter how easy or hard it was. Positive reinforcement is a key component to cementing in any habit. Step 4 – Start to Eat At Home Eating at home will give you a lot more control over what actually goes into your food. For example, a plate of fried rice at a restaurant will usually contain copious amounts of salt, soy sauce, sugar and often even MSG. At home, you know exactly what’s going into your food. That makes it much easier to steadily eat healthier and healthier foods, because you’re the one who’s actually making the food. Start eating at home. Here are a few tips for losing weight once you’ve made the transition:
Step 5 – Review Your Journal and Revise Every week or so, review both your food journal and your workout habits. What are you eating? How many calories is that? What snacks are you consuming often? Where was the biggest surprise in eating habits? What’s lacking in your daily intake? After a couple week of tracking, you’ll be able to see patterns that you almost definitely hadn’t noticed before. Start changing your habits, gradually. Most importantly, cut out snacks and high sugar foods. Stop eating anything that says “high fructose corn syrup” or “partially hydrogenated fats/oils.” Do a similar review with your workout habits. How many days did you plan to work out? How many days did you actually work out? What were your results? Adjust accordingly. If you follow these 5 steps, you’ll put yourself on a steady path to losing weight. It won’t happen overnight, but it will happen – And when it does, you’ll have the habits in place to make sure that it stays off. How Much Should I Weigh? Are you actually overweight? Are you average? Or are you one of the select few who are considered slim for their height? While many people consider themselves overweight, the truth is most people don’t even know what they should really weigh. Comparing the average weight for your body type is a much more accurate way of comparing yourself than to compare yourself to the “ideal image” that society tries to instill in you. How much should you weigh? Read on to find out. How Your Weight Range is Calculated Your height is the most important factor for determining how much you should weigh. Your body’s frame also plays a significant role. For example, if you’re a woman with a small frame with a height of 5’ 2”, your ideal weight would be around 105 lbs. On the other hand, if you’re 5’ 11” with a larger body build, your ideal weight would be around 160 lbs. Keeping this in mind, here’s a chart of what you should weigh, organized by height. Choose the top or the bottom end of the range by your body frame and personal goals. For Men For Women Also note that average weight and height are different in different countries. These numbers were based on the
US and European averages. Although the guidelines used above were created by health professionals, the reality is that rough general guidelines often aren’t specific enough to measure if you’re really in ideal health. That’s why Body Mass Index, or BMI, was invented. Your BMI takes into account your height and weight and gives you a number that you can use to determine if you’re overweight or not. If you have a BMI of over 30, that means you’re obese. Between 25 and 29.9 then you’re above your recommended weight, but aren’t in health danger. Between 18.5 and 24.9 is recommended and anything below that is underweight. To calculate your BMI, first convert your weight to kilograms and your height to meters. Square your height in meters. For example, if you’re 1.7 meters, you’d multiple 1.7 * 1.7 for 2.89. Then take your weight in kilograms and divide it by this number. For example, if you weigh 75 kilograms, then divide 75 by 2.89 for 25.95. If this calculation was too complex, then simply search on the internet for a BMI calculator. There are many free ones you can quickly find. Using BMI is widely considered to be the most effective method of determining how much you should weigh. That said, let’s quickly touch on one more method. Using Body Fat Percentage to Calculate Fitness One caveat with the BMI method is that it doesn’t take into account high muscle density individuals. For example, Michael Jordan would be incredibly obese according to BMI, because he has so much muscle that the density creates more weight without taking into account his muscle density. Instead of measuring by BMI or ideal weight charts, measuring your ideal weight with body fat percentage can be better if you’re athletic and already in shape. Your body fat percentage is calculated by taking the weight of all the fat in your body, then dividing it by your weight, expressed in percentage form. Ideally, men will have a BFP of between 6% (very athletic) to 25% (not athletic) and women a BFP of between 14% (very athletic) and 31% (not athletic.) You now know three distinct methods for calculating how much you should weigh. For most people, simply looking at the chart provided for your ideal weight range will be enough. If you’re very health conscious and want to get a more specific measurement, use your Body Mass Index. Finally, for athletes use your body fat percentage instead to avoid the BMI muscle mass issue. Are you actually overweight? Are you average? Or are you one of the select few who are considered slim for their height? While many people consider themselves overweight, the truth is most people don’t even know what they should really weigh. Comparing the average weight for your body type is a much more accurate way of comparing yourself than to compare yourself to the “ideal image” that society tries to instill in you. How much should you weigh? Read on to find out. How Your Weight Range is Calculated Your height is the most important factor for determining how much you should weigh. Your body’s frame also plays a significant role. For example, if you’re a woman with a small frame with a height of 5’ 2”, your ideal weight would be around 105 lbs. On the other hand, if you’re 5’ 11” with a larger body build, your ideal weight would be around 160 lbs. Keeping this in mind, here’s a chart of what you should weigh, organized by height. Choose the top or the bottom end of the range by your body frame and personal goals. For Men For Women Also note that average weight and height are different in different countries. These numbers were based on the
US and European averages. Although the guidelines used above were created by health professionals, the reality is that rough general guidelines often aren’t specific enough to measure if you’re really in ideal health. That’s why Body Mass Index, or BMI, was invented. Your BMI takes into account your height and weight and gives you a number that you can use to determine if you’re overweight or not. If you have a BMI of over 30, that means you’re obese. Between 25 and 29.9 then you’re above your recommended weight, but aren’t in health danger. Between 18.5 and 24.9 is recommended and anything below that is underweight. To calculate your BMI, first convert your weight to kilograms and your height to meters. Square your height in meters. For example, if you’re 1.7 meters, you’d multiple 1.7 * 1.7 for 2.89. Then take your weight in kilograms and divide it by this number. For example, if you weigh 75 kilograms, then divide 75 by 2.89 for 25.95. If this calculation was too complex, then simply search on the internet for a BMI calculator. There are many free ones you can quickly find. Using BMI is widely considered to be the most effective method of determining how much you should weigh. That said, let’s quickly touch on one more method. Using Body Fat Percentage to Calculate Fitness One caveat with the BMI method is that it doesn’t take into account high muscle density individuals. For example, Michael Jordan would be incredibly obese according to BMI, because he has so much muscle that the density creates more weight without taking into account his muscle density. Instead of measuring by BMI or ideal weight charts, measuring your ideal weight with body fat percentage can be better if you’re athletic and already in shape. Your body fat percentage is calculated by taking the weight of all the fat in your body, then dividing it by your weight, expressed in percentage form. Ideally, men will have a BFP of between 6% (very athletic) to 25% (not athletic) and women a BFP of between 14% (very athletic) and 31% (not athletic.) You now know three distinct methods for calculating how much you should weigh. For most people, simply looking at the chart provided for your ideal weight range will be enough. If you’re very health conscious and want to get a more specific measurement, use your Body Mass Index. Finally, for athletes use your body fat percentage instead to avoid the BMI muscle mass issue. Two Effective Types of Fat Burning Foods There are two primary types of foods that burn fat: Negative calorie foods and metabolism increasing foods. By filling your diet with these two types of fat burning foods, you’ll quickly be able to lose weight without having to starve yourself. Before we go into these two categories of foods, I’d like to just touch on the one most effective fat burning food of all: Water. Drinking enough water helps your body boost metabolism while suppressing hunger. Drinking water also helps your body purge toxins. Much of the body’s toxins are stored in lipids or fat cells, which prevents fat cells from being discharged. By drinking enough water, you can reduce the toxins in the body and help get rid of a certain amount of fat. There are far more health benefits to water than this article can possibly cover. The bottom line is, drinking water will help you lose weight more than any other food we’ll cover here. Make sure you’re getting 8 to 10 cups of water per day. Negative Calorie Foods Negative calorie foods are foods that take more calories to digest than the food actually has. In other words, by digesting the food, your body is actually losing weight. Here’s a list of a few negative calorie foods:
Keep in mind that the benefits of eating negative calorie foods will be offset if you eat a lot of junk foods. For example, eating a celery stick 30 minutes after eating a chocolate bar will serve almost no purpose at all. Before using negative calorie foods to burn fats, it’s crucial that you cut out all junk foods from your diet. Empty your diet from all unnecessary calories and sugars. Then and only then will negative calorie foods really make a difference. Metabolism Boosting Foods Your metabolism is your body’s daily function of building up and breaking down different building blocks in the body. For example, when you eat foods, your digestive system breaks the food down and turns it into different building blocks for use in different parts of the body. Then, these building blocks are for different purposes. ATP is used for energy and exertion. Amino acids are used to build new proteins for cells, bones and tissues. The rate at which your body does this is called your metabolic rate. Your metabolic rate can either be fast or slow. A person with a fast metabolic rate will break down energy quickly and expend that energy quickly. A person with a slow metabolic rate will break down energy slowly and store that energy in the form of fat in the body. Naturally, if you want to lose weight, it’s much better to have a higher metabolic rate than a lower metabolic rate. Here are a few foods that will stimulate your body’s metabolic rate. Hot Chilies – Hot chilies heat up your body’s internal temperature, which in turn causes your body to speed up your metabolic rate. Though it isn’t healthy to eat chilies with every meal, eating spicy foods can help increase metabolism. Eggs – Eggs are a high nutrition form of protein that also helps speed up the body’s metabolism. Fat Free Yogurt – Obesity Research did a study where they found people who ate yogurt lost more weight than those who didn’t. They did this by giving one group yogurt and another group a snack with the same amount of calories as the yogurt. The yogurt group consistently lost more weight. Note: Remember not to get sweetened yogurt. Get only the natural, generic kind. A few more foods that speed up metabolism: Spinach, lean chicken & turkey, broccoli, salmon, tuna, raw almonds, garlic and curry. These are a few foods known to speed up metabolism. Also note that metabolism is in large part determined by your level of activity, rather than the foods you eat. By becoming more active, your body will naturally boost its metabolism. These are the two main types of foods that burn fat. Remove any junk foods from your diet first, then add these foods to your diet to start burning off pounds and losing weight. |
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