Ok so the headline is not a show stopping, “oh my God!” type of headline that you never heard of. It is pretty basic and common knowledge that in order to lose weight you must eat right. If you want to lose weight the right way, in other words not go on some type of fad diet that is here today and gone tomorrow, you need to eat healthy foods throughout the day with well balanced meals.
The first decision you need to make is that you actually do want to lose weight. If you are just hemming and hawing around telling yourself, “ah, I think I’ll lose weight today”, chances are you will invariably fail. In order to lose weight and be successful at it you must make a commitment to it.
However it is not as hard as you may think. All you need to do is eat one meal every two and a half to three hours each day for up to six meals per day, well balanced with equal portions of protein, carbohydrates and green vegetables.
Ok so here is how you lose weight. Add one portion of protein to your plate (lean meats, fish, egg whites), one portion of carbohydrates (brown rice, potato, whole grain bread, fruit) and one portion of green vegetables (spinach, asparagus, broccoli). So how much is a portion? A portion size is the same size as your clenched fist. This takes away any need for scales, weights, calorie counting and so on. Make a fist. That is a portion size.
During each meal do not forget to drink plenty of water. It is recommended that you get 64 ounces of water each and every day. If you drink caffeinated beverages you will need even more. I drink 12 ounces of water with every meal. This gives me 72 ounces of the best thirst quenching drink my body will ever have. If you are like me and are not fond of tap water, invest in one of those Brita or Pure water filters or filter pitchers. The water comes out tasting great, clean and crisp.
I have already given you the blueprint you need to lose weight. If you follow what I wrote above you will without a doubt lose weight and start feeling better. What I want to do now is give you a couple extra hints that I believe will come in handy when sticking to your weight loss program. The first tip is to prepare all of your meals in advance. On Sunday night each week, I will prepare my meals for the upcoming week. Then during the week all I have to do is go to the fridge, get them out and pop them in the microwave (if they need to be cooked of course).
The second tip is to write everything down. Every time you eat write it down in a weight loss journal or notebook. You should put down what you ate, the time you ate it and the day you ate. Your journal should also list your starting weight for the week, each and every week. This journal gives you something to look back on so you can follow your progress. You can see which weeks you did better and as to why. Even if you go off the eating program and say eat a couple of doughnuts you need to mark it down. Remember this journal is yours so not putting it down means you would be lying to yourself.
A third tip and one I highly recommend is take a picture of yourself from the front, side and back every 4 weeks. If you want to do it every week that is fine, but I find every week is overkill and you won’t see as many changes. Why take a picture? This gives you a visual account as to how far you have come. You will be amazed to see the difference in your appearance from week one to week four to week eight and so on. It will serve as motivation to keep on going.
Although beyond the scope of this article, the last tip, but not least, do some exercise. I don’t care if you just walk the dog or play with the kids, get some physical activity in. Even the slightest bit of exercise will help speed up your metabolism which in turn will accelerate weight loss.
Just remember, before you begin any exercise, weight loss, fitness, or nutrition program, you should consult with your primary care physician and get a complete physical and checkup.
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