So, one day you woke up and you realized that you need to set your priorities right and get the best out of you, and then, hopefully, you started searching online for advice. We are here for you…
It is hard to change your habits both in nutrition and lifestyle. People get comfortable in their lives, they get accustomed to their weight, surround themselves with like minded people and life goes on…you find a girlfriend/boyfriend…then you get married and the cycle of life continues.
As a journalist, I once covered a beauty pageant in Washington. At home, I was considered pretty, and I have had a couple of admirers of the opposite sex. In Washington, I was invisible! People literally pushed me away to get an autograph of the contestants.
I don’t know if you have ever been surrounded by beautiful women of that caliber? Huge ego crush! Upon arrival, I’ve set my standards so high, that I didn’t even need will power. That is your goal-to set your standards and we will help you with our advice.
Energy spent = calories burned. It’s as simple as that. Most people think that you lose weight only by exercising. That’s not true. Every step, hand lift, smile means spending energy. When you chew gym you spend energy, when you type, you spend energy. Use this concept to the max. Jump, run, walk, dance…anything helps. Here’s a quick energy loss tip: When you drink cold water, your body spends energy because it needs it to lift up the body temperature.
In our previous articles, we have given you advice on nutrition, on hydration and we have broken down food myths. If you haven’t read those, please do, it can be really helpful. To sum it up in order to burn calories you need to eat as much protein as you can, avoid bad fats, be careful with carbs and run away from sugar.
Exercise. No excuses. Gyms now work 24/7, there are DVD-s, you can buy running shoes for cheap, and you have us to help you. Our tip would be to lift weights (buy them or just lift water bottles) because the lean muscle they create burns energy more than cardio exercise. Even when you sleep. Speaking of that, your body needs rest. The less you sleep, the fatter you get.
Here’s what your nutrition needs to be like.
Ladies: Try to eat three meals a day, and each meal you take 50 grams of carbs, 30 grams of protein and 20 grams of good fats, and add some fiber (about 10 grams). Three meals is a minimum, if you need more, just divide the given quantity into four or five meals.
Gentlemen: Each day, you need about 300 grams of carbs, 40 grams of fiber, about 80 grams of fiber and one gram of protein per one kilo of your body weight per meal.
Don’t exercise more than an hour, an hour before taking a cup of coffee or tea as caffeine lessens the pain and augments your endurance. Drink a lot of water after the workout (drink it ice cold and burn extra energy).