I’m going to tell you about 7 areas you need to pay attention to, in order to lose weight. We all think of diet and exercise, but there are also other important areas you need to pay attention to for healthy weight loss. Here are your health and exercise tips so you can have successful weight loss.
1. Get Your Rest!
You need between 7 to 8 hours per night of sleep. If you’re depriving yourself of sleep, you’ll feel it the next day. Sleep deprivation is related to increased hunger. Also remember to take two days off each week between workouts. You also need to take 2 days off between strength training the same muscles.
2. How to Eat for Healthy Weight Loss.
The best way is to eat 5 or 6 meals throughout the day. Make sure you eat within an hour after you wake up. You then want to eat every 2 to 3 hours.
Think protein and carbs such as blueberries and cottage cheese. Here are some more examples of carbs and proteins. Carbs: Yams and sweet potatoes. Beans. Proteins: Protein powder. Chicken breast. The real chicken. Not deli slices with nitrates and nitrites Steak. Top round or flank.
3. What Should I Drink?
Water! Sodas, lemonades, and juices all have highly concentrated sugar. The carbonation from soda keeps you from being able to digest your food properly and process the minerals your body requires.
Have a cup of water with each meal. Herbal teas are great for this. If you’re worried about caffeine, many herbal teas are decaffeinated, just read the label. No coffee, energy drinks, or other high sugar, processed drinks. I take a few water bottles with me when I go out. Shoot for 64 oz of water every day.
4. I Don’t Have Time to Eat 5 or 6 Small Meals a Day!
I knew that was coming. You do know when to eat. Do not skip meals. This will backfire on you. This only makes your body feel like it is getting starved and it wants more food.
The old adage is true, breakfast is the most important meal of the day. This is the one meal you definitely should not miss! Eat a snack every 2 to 3 hours. A great snack is nuts. Almonds are really good. They give you great protein and as much protein per ounce as red meat. Now, make sure you eat a light lunch and dinner. Remember, no snacks before bed!
5. Are You Using the Scale? You’re Doing it Wrong!
You need to think about measuring your body fat or your Body Mass Index (BMI). For women, you want to be at 21% to 31% and for those in really great shape, 10%. For men, BMI should be 14% to 25% and as low as 2%.
Here’s how to calculate BMI. Write down how much you weigh. Multiply by 703. Write down your height in inches and multiply by 703. Now divide the weight number by your height number. That is your BMI.
A. Strength training. Always start with light strength training and work your way up slowly to heavier weights. Women are typically afraid of lifting weights or don’t want to lift at all because they think that they will bulk up. Women will only tone up their bodies with weight training. Strength training will sculpt and tone your muscles. Your most important focus should be on your posture and your form during your strength training.
B. Cardio. It is good to mix up your cardio. For example, a medium intensity workout with a medium amount of time or a low intensity workout for a longer amount of time, and so on. Again, don’t forget to rest in between. Damaged muscles don’t do you any good.
There are many vitamins and supplements out there that are dangerous such as Ephedrine. Take the supplements as directed like a medication. Our bodies are not designed to eat ground up rocks, so it is recommended to take a liquid whole supplement.
Some of the many good supplements are Calcium, Magnesium, Iron, B-12, Vitamin C, Selenium, Aloe Vera, Vitamin E, Grape Seed Extract, and Glucosamine.
These health and exercise tips will help you lose weight and if you continue to follow them, they will help you keep the weight off. They say if you can do something for two weeks, it becomes a habit. Just use these tips to get started on your weight loss goals and develop your good habits. Here’s to your successful weight loss!