Help With Weight Loss - Diet and Exercise

Some people think that many of these diseases are hereditary and because their father, grandfather, etcetera, etcetera, have them they will get them, now some diseases are transmitted from generation to generation, but changing your lifestyle, eating better balanced diet and exercise regularly, you can change the course of your destiny.Did you know that most overweight people are prone to cancer of the throat, this is due to excessive overeating that creates extra stomach acid that is growing up the throat area which in turn can cause cancer of the throat.The secret to success is having the courage to start first, then what you need to keep in mind is how you will look in 6-12 weeks.You can not out train a bad dietIt does not matter how you train, you are what you eat. If you live on a garbage diet is how you will look and feel, which is why any good weight loss program will combine nutrition with exercise.The Start - forbidden foodsThe first 2 weeks of your program should be focused on ridding your body of toxins and lose stubborn fat, so these foods should be prohibited during the first 14 days: -

    All alcohol
    Caffeine - coffee and soft drinks
    Wheat and gluten - pasta, bread, cakes, biscuits and most sauces that contain gluten to thicken their place
    Processed foods - anything that contains E numbers or as pre-packaged microwave and readymeals
    Sugar
    Cream, low fat spreadable margarine / butter and cheeseTo do

    Drink water when your body is dehydrated, it stops burning fat, you should consume at least 2 liters per day, if you are adding a bit bland cordial
    Drinking green tea, it helps to boost your metabolism
    Cook with coconut oil extra virgin coconut, taste it, aid fat loss, olive oil is good for salads, but when heated it turns to the fats in bad fats
    Keep a food diary, good and evil, it can show what works and what causes your energy slump
    Year - a healthy diet and work go hand in hand on a journey of weight loss, so double your chances and do bothWhat can I eat in the first 14 daysLettuce leaves and rabbit food, OK I'm kidding, check the list below to create delicious breakfasts, lunches, dinners and snacks. This is not a carb free diet, even if your bread consumption is limited in the first 14 days, whole wheat foods are a necessary part of your balanced diet so as not to drop the carbs.MeatBeef, chicken, turkey, rabbitBeveragesWater, green tea, herbal tea, rice milk, almond milk, soy milkVegetablesLettuce, carrot, arugula, spinach, cabbage, watercress, leeks, peas, peppers, mushroomsFishMackerel, salmon, tuna, sardines, cod, shrimp, crab, trout, squidFruitBerries, apple, mango, coconut, grapefruit, melon, pineappleDairyEggs, feta cheese, goat cheese, cottage cheese, natural yogurtNuts / SeedsAlmonds, cashews, brazils, macadamias, pine nuts, poppy seeds, pumpkin seeds, flax seeds, walnutsOils / fatsSesame, almond, coconut (cook with it), fish oil, olive oil, hummusGrainsWild rice, brown rice, legumes, lentils, basmati rice, rice cakes, oatmeal, couscousSnacksCarrots and hummus, fruit, handful of nuts, rice cakes, natural yogurt, meal replacement shakeExample meal plan07.30 BreakfastPorridge made with water, add a few raisins, fruit or seeds10:30 Snack 1Strawberries or blueberries with low fat Greek yogurt, or a meal replacement shake13:00 LunchFeta cheese salad peppers (if you like heat, hot peppers are great for weight loss) and a handful of whole grain rice15.30 Snack 2Hummus and carrot sticks. (Caution - Humous can be very more-ish) or meal replacement shake18.00 TeaSautéed Shrimp20.00 Snack 3Small handful of almonds or cashewsGood Fat Bad FatsHere's the thing, you need fat to live, but too much fat will cut short your life, then you need to reduce saturated fat and unsaturated fat eat more.Saturated fats can cause an accumulation of cholesterol, which can lead to heart disease. On average, we consume 20% more saturated fat than recommended is 20g for men and 30g for women.Unsaturated fats are good and can lower blood pressure.Saturated fats - fatty meats, butter and lard, cheese, cheese, cream and particularly difficult ice cream, cakes, pastries and biscuitsUnsaturated fats - fatty fish (salmon, tuna, mackerel), avocado, nuts, seeds, sunflower oil and oliveLow fatLow fat does not necessarily mean that it is the healthiest option, such as a low-fat mayonnaise is still high in fat, but not as high as the standard, and most foods when they reduce fat, it is usually replaced by sugar (Weight Watchers meals are a typical example, which is why Weight Watchers is not recommended for people with diabetes) which means that the product is higher in calories than c 'was originally.ProteinsProtein is an important part of your weight loss program, protein is needed to repair and build muscle after training, if you are low on protein the only place where your body can get from your muscle tissue , which will prevent your muscles to grow, you will still lose weight but you will just be a thinner version of yourself without toned or defined muscles.How much protein do we need?To successfully lose weight through diet and exercise, you need 1 gram of protein for every pound you weigh per day, from either animal or plant is highly recommended as natural protein supplements food such as hemp or pea protein as a boost, they can be drunk as a jerk or sprinkled on salads, in stews or soups, even mixed with peanut butter to make butter Peanut SUPER.Although the protein dense animal protein are usually higher in saturated fat, it is better to opt for lean meats such as poultry, seafood, lean cuts of beef or lamb. Plant proteins are legumes, soybeans, nuts and seeds, and all they contain unsaturated fats.CarbohydratesCarbohydrates are the source of energy for the body, they provide all regular energy throughout the day, but too many carbs, you will feel tired and sluggish, try to eat carbohydrates before a workout and you will find it more difficult to achieve, but we need a steady supply of carbs throughout the day to give us the energy we need and we need our protein for repair and growth muscle, the more energy required to break the protein uses a lot of calories that burns fat.The importance of weight trainingThere's more to weight training than you might think. Now everyone knows that cardio exercises such as running, cycling and aerobic workouts are great for weight loss but as soon as you stop stop burning fat.What makes weight training so unique is that you continue to burn calories long after your workout as stopped, even while you sleep, why? Because through weight training for every pound of muscle you gain, you burn more calories every 50 days.One thing here to keep in mind is that pound for pound muscle weighs more than fat, so at first you might think that you put weight, but what happens in hues of your body to the weight moves up and you begin to look thinner. It is also the best thing for women because it is testosterone that is responsible for the shape of the muscles and development and women have only about 5% of the women men will tone but not bulk, but not only resistance training can help prevent osteoporosis and arthritis.The benefits of weight training go much further, for example, only two 15-20 minute sessions per week can help reduce the risk of injury that you have muscles, tendons and ligaments are more flexible can not cope more stress.It can also have a positive effect on insulin resistance, resting metabolism, blood pressure and body fat, it will also reduce the risk of diabetes, heart disease and cancer.Eat healthy and exercise should be part of our daily lives, do not wait until we have six weeks left for our summer or just a new years resolution holidays. There is more to exercise and balance than just weight loss, it is to be stronger to prevent injury, illness prevention being fit and active in old age. People who eat and train properly shaped and are active in their 70's as they were in their 40s, 50s and 60s are now is not old. To exercise and diet tips visit I need to lose weight fat burning recipes and exercise programs