Are you tired of trying a new weight-loss system, only to give up in frustration because it doesn’t fit with your lifestyle? The recipes are too complicated. They use exotic ingredients that you can’t find or can’t afford. Your family just hates eating “rabbit food”. The exercise programs take too much time or require more flexibility than a contortionist’s.
What if you could create your own weight-loss system? You can arrange it to meet your tastes, your budget and your schedule. It would fit your strengths and weaknesses so you can stick with the program and lose the weight you need to lose.
It’s not as hard as it may seem to create a weight-loss system. You don’t need advanced degrees in nutrition or exercise physiology. When you think about it, once you strip all those expensive weight-loss systems of their “patented formulas” and “secrets,” their advice boils down to these steps:
1. Eat healthy foods. Follow the Food Pyramid and get your nutrition from fruits and vegetables, whole grains and proteins. Avoid fat, sugar (including artificial sweeteners) and salt. But eat foods you like ñ if you don’t like tofu, don’t eat it. Experiment with healthy recipes you like.
2. Limit your portions. Say no to seconds. Avoid eating between meals. If you must indulge a craving, have just a bite and savor the flavor. Don’t eat the whole bag in one sitting.
3. Drink plenty of water. Water adds no calories and it fills you up so you won’t be tempted to gorge on junk food. It also flushes away excess fat. If you don’t like tap water, try one of the new flavored waters as a change.
4. Exercise every day. Your weight-loss system should have at least 30 minutes of moderate exercise five days a week. If you need to lose weight, exercise for a longer period of time and/or at a greater intensity. It is best to include some aerobic activity (such as walking or dancing), strength training (such as light weight-lifting) and stretching (such as yoga or Pilates). Again, choose something you like, that you can afford and that you will make time to do. Make it fun.
5. This step is the toughest: Follow through on your choices in steps 1-4. You know all these common sense tips but nobody else can make it work for you. Just give it a try. If you try something but find it just doesn’t work in your weight-loss system, go to step 6.
6. Revise your weight-loss system. Don’t worry about changing something that doesn’t work. Think about why it didn’t work and think of a reasonable alternative. Perhaps you resumed an exercise program that you loved as a teen but found that you just are not as interested in aerobic dance as you were back then. That’s okay: Try something new, like kickboxing or biking. You’ll never know what you will like unless you try.
You may want to share your weight-loss system with your spouse or a friend. Some people think a shared effort keeps them accountable and gives them encouragement when they need it. Others like to work independently.
Likewise, many people like to incorporate rewards into their weight-loss system. For example, they pay themselves each time they complete a workout or reach a goal weight. If you think these measures will work for you, give it a try.
7. Keep going. Life is all about change. As long as you keep these sensible weight loss rules in mind and keep trying to apply them to your life, your custom weight-loss system will pay off.
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