Get Started Exercising Now

You must also remember to keep it simple when you’re losing weight. In most cases, burning more calories than you ingest is the biggest concern. You have to expend approximately 3,500 calories to lose one pound of adipose fat tissue. Water weight doesn’t count, and that’s what a lot of people lose at first. Also, the important thing about exercise is that you can eat almost normally and still lose the weight at a healthy and reasonable pace. If you don’t exercise and try to lose weight, you’ll be tempted to embark on a starvation diet. This has been shown to make you lose lean muscle mass instead of fat in most cases, and although you’ll drop some pounds, they may be the wrongest ones. Chances are that if you’re unfit while you’re losing weight, you’ll get physically tired, sleep less, become overly emotional, and stress out and become extremely irritable. It simply isn’t healthy to do it that way, so you need at least a moderate exercise program.

Try keeping a journal of your progress every day, and consult with it when you want to know how far along you’ve come. You can also use it to gauge how you’re doing, and whether or not you’re losing weight at a reasonable pace. Congratulate yourself every time you ate the right thing, kept to your walking schedule, or didn’t give in to temptation that day by making a brief note about it. Read the journal to inspire you about what you’re doing whenever you feel the urge to let go.

Meanwhile, as you chart your progress, take the time to reward yourself for everything you’re doing right. Ignore occasional slipups, and don’t let them bother you. Move on and motivate yourself by going to a movie, taking a break from work, going to the beach or whatever floats your boat. Don’t reward yourself with food, ever! Find other methods of loving life and use them. Treating yourself manifests your brain’s reward system and keeps you striving toward your goals.

Don’t forget to share any successes or failures with your friends and family. Tell them all about how proud you are of the new lifestyle choices you’re making, and share in their enthusiasm. They want you to be healthy and go on living, and so do you. But some of them may worry that you’re starving yourself or are in a state of denial. Reassure them, and proceed carefully with your healthy diet and exercise plans, while always knowing that it’s exactly what you need to do to look better, feel stronger and live longer.

Easy Dieting Tips to Live By – Starting Now

• Never eat after 7 pm. Studies prove that your body’s metabolism begins to shut down in the early evening. It needed fuel to function earlier, but at night you’re getting yourself ready to fall asleep. Eat the bulk of your daily food intake around noon–that’s when you’re burning the most calories. But if you work nights, do it the other way around, of course. It’s not the time of day that’s important; it’s the fact that your body is well-adjusted to a cycle where it doesn’t burn many calories before and during bedtime.
• Americans are used to eating super-sized meals, so learn to limit your portion size. Eat smaller meals five or six times a day instead of the standard three huge ones, and grab healthy snacks like vegetables, fruits and yogurt in-between. You want to prevent any binging or “pigging out” that could occur. Eat modestly, but often, and be sure to drink plenty of healthy fluids–mostly, pure cool water.
• Limit your intake of saturated fats, sugars and any other substances in food proven to add empty calories to your daily diet. Don’t drink any pop or sodas at all as they’re very bad for you generally, being full of chemicals. Diet sodas tempt you into drinking the sugary ones, and all soda pop robs water from your system and makes you thirstier. That can lead to eating more food.
• Eat lots of vegetables and fruits. You might want to go easy on some of the higher-calorie fruits such as starchy bananas, and don’t eat lots of high-fat avocados. But in general veggies are a dieter’s best friend. You might want to always eat your veggies with some meat protein to curb any histamines that might ravage your system and make it harder for you to breathe. Also, eating plenty of veggies kills the hunger signals from your brain, due to their sheer bulk and fiber. And the nutrients in fruits and veggies will increase your physical strength. Eat your spinach!
• Also eat lots of whole grains, which provide antioxidants that fight cancer and help you feel satisfied in a manner similar to that of eating veggies. But whole grains are even more filling, and help you digest your food. You want to eat plenty of fibrous foods, plus drinking lots of water, to flush toxins left over in your body from the dieting completely out of your system.
• Take a healthy multivitamin. Don’t go overboard and try to take everything, because some of the substances we need interact non-positively and can cause chemical imbalances. Consult with your doctor and see what’s recommended nowadays. One good wholistic multivitamin and mineral supplement–not a megadose of potentially harmful chemicals–can improve your skin, hair, overall appearance in general, and also your chances of managing on a little bit less food.

Lastly – Remember This
Please remain consistently aware of one thing: these are radical, life-changing choices that you’re making each day and night, and you’ve got to stick with them. Not everyone else in the world is going to live this way, but many people are and it’s a sensational start! Think that you really have no choice, if you want to go on living for many long years and be vibrant, strong and healthy. Realize that your loved ones truly need you, and that the right thing to do is to take the best possible care of yourself. Tell yourself that with honest compassion, every single waking moment of your entire life.

SIDEBARS

First sidebar: Please Make Your Kids Exercise!
America’s children are routinely both terribly inactive and physically unfit, which means the USA will face ever-increasing health care costs, reduced workplace productivity and a more restricted and undesirable quality of life.

Nowadays, TV, computers and their accompanying video games are replacing the physical sports and activities children used to play that enabled them to frequently exercise. Obesity, heart disease, high blood pressure and diabetes are becoming hideously prevalent among today’s modern kids. Fitness has become an anachronism for many of us, and we must continuously strive to get our children moving, running and laughing with each other before they succumb completely to unhealthy lifestyle patterns.

Researchers have found an existing relationship between the amount of TV watched and a child’s accumulated body fat. A healthy diet and vigorous exercise are needed as much by our nation’s children as they are by their sedentary and underactive parents. You should know exactly what’s appropriate for your child and how to instill the fun and repetitive behaviors that create a lifetime of pleasure and good health. And you must become a lasting, visible role model by demonstrating these capabilities outwardly, or they won’t take hold with your child.

There are basically two types of exercise the experts want you to consider. Aerobic exercise burns fat, and it can be very fun and involving for all ages. It causes rapid increases in your child’s breathing and heart rates, and must be performed over at least a twenty-minute time period. It takes that long for your child’s body to start burning its stored fat reserves. Aerobic exercise includes most team sports such as basketball, soccer, hockey, rowing, swimming, and running. It also includes individual sports such as bicycling, cross-country skiing, jogging, karate, rollerblading, tennis, and fast walking. (Continued on next page)

Second sidebar: Please Make Your Kids Exercise! (Continued)
Anaerobic exercise causes a short burst of exertion followed by a brief rest, and tends to develop stronger muscles. It complements the fat-burning aerobic exercise. This includes weight training and strength training, such as that done with free weights or standing equipment, and standard “training” exercises like pushups, crunches, pull-ups and other such floor exercises.

Most healthy children have little trouble working out on a twenty to thirty minutes, three to four times a week basis. But if your child is overweight and sedentary, he or she needs to begin on a similar schedule to that of a sedentary adult. You mustn’t let your child overdo it, either! Use the talk-sing rule. If while exercising, your child cannot sing but can still talk, he or she is moving around at a proper rate of pace.

Children need to imitate their parents and older siblings, and that means you must personally take on physical activities in front of them. Use family participation to stress the rules of active fitness, stressing variety, freedom and joy. Avoid overly regimented and competitive activities, and show your kids that being active is fun. Plan outings that involve long walks, such as going to the zoo or a national park, and encourage them to play extended outdoor games and easygoing supervised organized sports.

Our children are the blue-ribbon prizes of a well-lived existence, and need to be taught a lifelong appreciation of good diet and physical fitness. How can we idly sit by and take no action when the quality and decency of their lives is what’s truly at stake?

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