I am going to give you all the info you need to loose weight since i am asked this so many times. Alot of this info i use myself and other things might help you. So my mission is to help you loose weight for free.
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Saturday, October 15, 2011
EVERYTHING YOU NEED TO KNOW TO LOOSE WEIGHT
The basics you need to know to get the results your looking for. I will guide you step by step to help you achieve one goal at a time.
First basics that are priority...
1. 8-10 oz. glasses of water
It's very important we have the recommended amout of water daily because it helps flush toxins, increases metabolism, less muscle cramps from dehydration, and since the body is made up of 70% water we need it to fuel us efficiently just like cars need gas.
2. No boxed foods or Reduced fat foods
Low fat labels can be deceiving, although they may be low in fat they make up for it in salt or sugar, or calories. They can make your body think your still hungry causing you to eat more. Now with boxed foods they are full of bad things so just remember if you look at the nutrition label and you can't read it then that means you shouldn't eat it either. They can put alot of pounds on you very quickly.
3. 10 to 30 minutes of cardio a day
You need cardio to maintain weight or loose weight. Benefits can include, makes you heart strong so that it doesn't have to work as hard to pump blood, it increases lung capacity, it helps reduce risk of heart attacks, high blood pressure, high cholesterol, and diabetes. It also helps you sleep better, reduces stress and so many other benefits.
4. Understanding portion sizes
Portion control is very important not knowing the portions you should eat can lead to extra calories and taking in way more than your body actually needs.
5. Macro-nutrients, vitamins, and minerals
Why are theses so important because these three things fuel our bodies and keep us healthy by not having enough of them or too much can lead to deficiencies and high risk for health issues. I will explain further on the next page.
6. 6 to 8 hours of sleep a night
Sleep is so important because it's the body's way of healing it'self. Sleep has so many benefits such as your body produces extra protein molecules while you're sleeping that helps strengthen your ability to fight infection and stay healthy. These molecules help your immune system mend your body at a cellular level when you are stressed or have been exposed to compromising elements such as pollutants and infectious bacteria.
Now that you know the basics let's go into something a little deeper... to be healthy or lose weight you have to know what you put in your body. Nutrition is a must so although there is alot of info on nutrition i am just going to give you a quick crash course on the need to know things.
These's are the things you SHOULDN'T do!
DON'T EAT OUT OF PACKAGE....
when you eat out of a package instead of putting a serving size on your plate you end up over eating calories causing you to gain weight. So even if you have to put it in ziplocks in portion to one serving you know you won't being going over your calories.
SCARFING DOWN MEALS...
your body takes at least 20 minutes to register you are full so scarfing down your meals instead of taking you time eating can cause several issues with the breakdown of your food. You can also over indulge in calories without knowing. Also your body is alot happier when it doesn't have so much stuff to break down because you didn't take the time to chew your food.
NO LOW-FAT OR TRANS-FAT LABEL SCAM....
believe it or not they aren't that much difference in calories than the regular kind. most of the time the problem is if they are presenting these labels you need to be aware. The reasons is although they may be low in fats they make up for it in sugar or salt which you should stay away from because of the risks they bring in the long run.
Now that you know the basics let's go into something a little deeper... to be healthy or lose weight you have to know what you put in your body. Nutrition is a must so although there is alot of info on nutrition i am just going to give you a quick crash course on the need to know things.
These's are the things you SHOULDN'T do!
DON'T EAT OUT OF PACKAGE....
when you eat out of a package instead of putting a serving size on your plate you end up over eating calories causing you to gain weight. So even if you have to put it in ziplocks in portion to one serving you know you won't being going over your calories.
SCARFING DOWN MEALS...
your body takes at least 20 minutes to register you are full so scarfing down your meals instead of taking you time eating can cause several issues with the breakdown of your food. You can also over indulge in calories without knowing. Also your body is alot happier when it doesn't have so much stuff to break down because you didn't take the time to chew your food.
NO LOW-FAT OR TRANS-FAT LABEL SCAM....
believe it or not they aren't that much difference in calories than the regular kind. most of the time the problem is if they are presenting these labels you need to be aware. The reasons is although they may be low in fats they make up for it in sugar or salt which you should stay away from because of the risks they bring in the long run.
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| CLICK LINK FOR NEXT STEP http://allthenutritionfacts.blogspot.com/p/portion-sizes.html |
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