The one thing trainers stress to their clients is to not get caught up in the “marketing hype” of quick weight loss plans and the multi-billion weight loss pill industry. Losing weight is not hard, but rather simple when you take a common sense approach to it. It does not require hypnosis or extreme caloric restrictions diets or fasting and you don’t have to count every calorie you consume. To lose weight, you have to eat right, get sleep and move.
To eat right means to increase your consumption of earthy carbohydrates (fruits and vegetables), eat lean protein (chicken, fish or turkey) decrease your consumption of processed carbohydrates, sodium and sugar. It is important that you get on a regular, consistent, eating routine. Do not skip meals or go long periods without eating. Skipping meals may slow down your body’s metabolic rate, making it harder to lose weight. In order to maintain a regular eating routine, you have to plan your meals. Take time to plan your meals several days in advance and then create a grocery list. This may take more time, but your body and your wallet will thank you.
Getting enough rest is just as important as eating right. Adequate sleep regulates hormones like leptin & ghrelin levels go up, which in turn, increases feelings of hunger. You should try to get at least 8 hours of sleep a night.
Finally to lose weight, you have to move. Not only do you have to move, you have to move at the right intensity. Everyone should engage in moderate intensity exercise. Moderate intensity should increase your heart rate and breathing to a point when conversing becomes harder. You should be able to speak a few words but not be able to carry-on in a conversation. Also, if you find yourself daydreaming, reading a magazine or watching T.V., you are not exercising with the right intensity. Consider hiring a personal trainer to find a cardio workout that keeps you motivated and help you lose weight. Five days of exercising is recommended for one hour. Lift weights two of those five days. Resistance training increased lean muscle mass, therefore helping you burn more calories throughout the day.