By Request: Tips for Weight Loss
Hitting 220, coming down from 260, I get asked "how do I do it?" Basically they are asking "What is your secret?"
And what I do is no secret. It's very basic stuff to start - it's the basic principles most programs follow no matter how they choose to dress it up. I'm going to put them here, plain and simple:
NOTE: I am not a fitness expert. I do not have a degree in fitness and nutrition. This list is what I have made from my own experience. You should consult your doctor, nutritionist, or a personal trainer before attempting any drastic lifestyle changes.
1. Small portions. A problem with American meals is that there's too much food to eat, and there's that saying "you need to clean your plate before you leave the table" which is , as an adult, bad for your dietary needs. This excess is prevalent in most fast food/restaurant situations. Your meals, typically, shouldn't be bigger than your fist - that's about how big your stomach should be (as a personal rule of thumb I've heard over the years).
2. Small throughout the day: Supplement your major meals with minor ones - nutrition bars, water, bowls of oatmeal have all worked for me.
3. Exercise: This is a major factor - you have to be active - burn more than your consuming to lose the weight. Rather it's ten minutes every day or an hour one or twice a week.I go to my local YMCA and am going for 45 minutes to an hours. Half of that time is cardio/aerobic by swimming and running, the other is hitting the weights. Taylor it to what you want, but it needs to happen. I even keep resistance bands at home for when I can't get to the gym. I also run, crunches, push ups, and other things I can do without equipment.
4. Types of food: This is half your battle right here. Again, not being an expert in the percentages and counting points, calories, or whatever, I'll give you some general guidelines:
No pop/soda/soft drinks. Drink tea (unsweet preferred on my end), milk, or water. Water is best because it helps clean you out and keeps you hydrated. Pop has a lot of sugar that takes your body time to process. I cut it out of my diet and I dropped drastically.
Cut down your fast food: Realistically, unless you have time/access/skill to cook your own food you are going to get some fast food. Your best option (what has worked for me) is to really be mindful of what you are eating and portions. For examples, Chic-fil-A, instead of getting their standard fried chicken, get their grilled sandwich with tomato and lettuce. Or you could...
Simple foods: What I mean is that is eating lean, plain chicken, grilled is fine too. Tuna from the can is good. Oatmeal, salads. Get the picture? You don't need to dress up your food, and there are plenty of cookbooks to make great tasting food for little sacrificing your diet.
5. What are YOUR needs? This is the x-factor. People are unique creatures and have individual needs (amounts of food, exercise plans, etc). You need to do the research and experiment. Use what I say, and anyone else, as guides in your own goals.
Hopefully this helps jump start your own personal fitness goals.
And what I do is no secret. It's very basic stuff to start - it's the basic principles most programs follow no matter how they choose to dress it up. I'm going to put them here, plain and simple:
NOTE: I am not a fitness expert. I do not have a degree in fitness and nutrition. This list is what I have made from my own experience. You should consult your doctor, nutritionist, or a personal trainer before attempting any drastic lifestyle changes.
1. Small portions. A problem with American meals is that there's too much food to eat, and there's that saying "you need to clean your plate before you leave the table" which is , as an adult, bad for your dietary needs. This excess is prevalent in most fast food/restaurant situations. Your meals, typically, shouldn't be bigger than your fist - that's about how big your stomach should be (as a personal rule of thumb I've heard over the years).
2. Small throughout the day: Supplement your major meals with minor ones - nutrition bars, water, bowls of oatmeal have all worked for me.
3. Exercise: This is a major factor - you have to be active - burn more than your consuming to lose the weight. Rather it's ten minutes every day or an hour one or twice a week.I go to my local YMCA and am going for 45 minutes to an hours. Half of that time is cardio/aerobic by swimming and running, the other is hitting the weights. Taylor it to what you want, but it needs to happen. I even keep resistance bands at home for when I can't get to the gym. I also run, crunches, push ups, and other things I can do without equipment.
4. Types of food: This is half your battle right here. Again, not being an expert in the percentages and counting points, calories, or whatever, I'll give you some general guidelines:
No pop/soda/soft drinks. Drink tea (unsweet preferred on my end), milk, or water. Water is best because it helps clean you out and keeps you hydrated. Pop has a lot of sugar that takes your body time to process. I cut it out of my diet and I dropped drastically.
Cut down your fast food: Realistically, unless you have time/access/skill to cook your own food you are going to get some fast food. Your best option (what has worked for me) is to really be mindful of what you are eating and portions. For examples, Chic-fil-A, instead of getting their standard fried chicken, get their grilled sandwich with tomato and lettuce. Or you could...
Simple foods: What I mean is that is eating lean, plain chicken, grilled is fine too. Tuna from the can is good. Oatmeal, salads. Get the picture? You don't need to dress up your food, and there are plenty of cookbooks to make great tasting food for little sacrificing your diet.
5. What are YOUR needs? This is the x-factor. People are unique creatures and have individual needs (amounts of food, exercise plans, etc). You need to do the research and experiment. Use what I say, and anyone else, as guides in your own goals.
Hopefully this helps jump start your own personal fitness goals.
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