So we decided to do the Biggest Loser stuff at work.
Where do you turn to really start losing weight?
There are all sorts of fad diets, most don't work, especially if you
are trying to permanently lose the weight.
I've heard about the different type of crash diets,
like the one where you drink a lot of Lemonade,
the Cabbage Soup Diet, Adkins, and even Cookie Diet.
I want to lose at least 20 pounds by Dec. 31st.
I am not going to run off and sign up for some weight loss "boot camp,"
but I also know that I can safely lose 2 or more pounds a week at
home with a healthy diet and increasing my level of exercise.
Losing weight is all about Math.
The formula consists of burning more calories than we eat.
Just 500 less calories per day through a combination of eating
fewer calories and increasing physical activity will yield about
1-2 pounds of fat.
If I want to lose weight faster, then I'll need to eat even less,
and exercise that much more.
1,200 calories and one hour of exercise a day, will help me lose
3-5 pounds the first week.
I plan on losing even more weight by limiting my salt,
and starch intake.
By reducing all starches and sodium, I am going to stop fluid retention,
which the last time I went on a diet helped me lose 5 pounds
of "water" loss.
So let's go through some more Math.
When it comes to losing weight we need to begin watching our
Let's say you weigh 200 pounds, by cutting back to a daily
level of 7 calories per pound you would be at 1,400 calories.
I've read that they Doctors don't recommend going below
1,200 calories a day.
A weight loss diet must include less starches,
(even reducing healthy whole grains), added sugars,
and animal fat from both meat and dairy foods.
I plan on eating mainly fruits, veggies, egg whites, soy products,
skinless poultry breasts, fish, shellfish, nonfat dairy foods,
and if I do eat beef it will be 95% lean meat.
No more hamburgers, pizzas and or greasy tacos.
The other important tip is to drink lots of water, eat plenty of protein,
and start keeping a food journal.
Eat more low-calorie vegetables (they will help you feel full).
Drink plenty of water (a minimum of 40 oz. a day).
Remember hunger triggers a lot of the same signs of thirst.
Clean out the cupboards of any tempting foods, chips and candies.
Don't let yourself get bored.
Eating out of boredom is a common weight gain challenge.
When seated to eat, only eat the first serving.
No more seconds!
Make it a habit to eat three meals and two snacks daily.
Never miss or skip a meal.
Now that you have the eating part down.
I would add weighing yourself daily and tracking your food intake.
If you are out and about, you can write it down on a napkin,
and even if you throw it away, the act of writing what you've eaten
holds you accountable to yourself,
and it is another effective weight loss tool.
So what about exercise?
Even if you are currently exercising, you'll need to kick it up a notch
if your goal is rapid weight loss.
The optimal formula is to exercise one hour a day, seven days a week.
To burn the most fat, you want to break into a sweat after you warm-up,
and keep sweating for the entire hour.
Cardio work outs burn the most calories, but I would also include
a few hours a week of weight lifting and strength training.
Experts recommend a gradual increase of exercise training to avoid injury.
If you don't have a gym membership, or are not close to a gym then you
can still do push ups (lots of them), against the wall,
on the floor, wide stance and close stances, one handed ones
if you are really in good shape ;)
Also commit to doing sit ups (knees bent and start at 20),
and increase them by 10 every three days.
I also recommend taking long walks.
Walk your dog - he/she will really appreciate it.
You can also keep track of your walking.
Start with 15,000 steps a day (a pedometer should help you keep count).
Start training right after you wake up in the morning.
As you get stronger you can try training twice a day.
Finally let's avoid all crash diets, and please don't buy those
over-the-counter diet pills.
With the exception of the OTC version of Alli, medical experts just
don't recommend them.
So best of luck! and remember it’s a lifestyle change.
Your weight loss diet needs to go hand in hand with a
long-term, sustainable plan.
Praise yourself each day.
Every ounce, every ound is progress.
Stay positive, and remind yourself that it took years, to put on
the extra weight and it will take time to take it off.
Be patient and be kind to yourself.
Tell yourself every day: My will is stronger than my urges.
Here's to losing our first 3 pounds!
Make it a great Día!
Make it a great Día!