Weight Loss Basics

Have no fear weight loss help is here. Been working out with little change, yo-yo dieting, confused, or just don't know what you are doing??? Here are the basics and some of the most important weight loss info.



Calories- A calorie is a measure of energy, just as a volt is a measure of electricity, a pound is a measure of weight and a mile is a measure of distance. The body needs energy “calories” to do anything.



To lose weight burn more calories then you eat. Eating atleast 1200. To maintain weight eat the medically recommended 2000-3000 depending on the person a day.





Exercise- Activity that requires physical or mental exertion to develp or maintain fitness.



Cardio- exercise that raises your heart beat. this burns calories and boosts metabolism

Strength training- is the use of resistance to muscular contraction to build strength.

Flexibility- stretching keeps you from becoming tight and stiff and prevents injury.





Protein- Helps you lose fat without losing muscle. can be increased in diet or by supplement used before, and after exercise.





Carbs- Give the body energy to function stored in the muscles. You need healthy carbs with lossing weight like whole grains fresh fruit and veggies. Bad carbs are processed foods that are not in its natural state that have no nurtitional value like candy, baked goods, soads.



Controlling Portion Sizes- This is most important eating balanced diet is good but keeping the sizes small is best. If you don't have a scale or measduring cups and spoons which most people use to cook with I measure by what is the same size as a deck cards.



Junk food and eating out- Cutting these 100% will drive you crazy and could cause you to quit your journey. When eating out eat off the Healty menu hundreds of places have theses posted or you can ask. Fast Food and resturants. Weight Watchers has great snacks you can also buy baked chips instead of fried chips. Nibisco has reduced fat cookies and Dyrers ice cream is 1/2 the fat and 1/3 less the calories the normal. Eat this in moderation no more then 3 times a month and only eat the seving size listed on the box.



OTher Info:

Keep track take pictures and write things down. It feels good to look back and say I did it.



Read all your nutrition labels the less ingridents the better keep an eye on the fat grams anything over 10 is a bit much. Pay attention to what is in the food i.e. potassium, sodium, cholesterol, vitamins etc.



Working out when your body is overally tired or not getting enough energy is worse then over eating. You should have two rest days in your week.



Having a variety of workouts is best. Alternate each day i.e do cardio and abs one day then run next day. Yoga and Pilates are low aerobic but very effective.



Supplements are okay if you are healthy enough and they are natural GNC has two sections dietary supplements where you can find the hydroxycuts, Alli, and chemically enhanced products and a nurtition where you can find vitamins that give your more energy and help loss fat or block bad carbs.





Cool Tools:

http://weightlosswars.com/calculators

http://ahealthyme.epnet.com/GetContent.aspx?token=c0a17ee7-2798-4d5... Click Health Calulators on the left in the blue.

http://www.healthstatus.com/calculate/cbc

www.calorieking.com (you don't have to so sign up to use the food database)