Lose weight - how do I get from 340 to 199 pounds, part 1

I spent two years failing. from

140 pounds from

 Old-fashioned way: proper diet and exercise. No fashion. No pills. No surgery. There are no crazy machines. I am 30 years old and weigh 340 pounds. Since my family has a history of heart disease and obesity, I think it is time to lose weight.

Almost every day I will find people I haven't seen for many years to tell me "Wow! You look great!" Then the next question... "What have you done?" This is what I wrote. The reason for the article.

give up

Of course, as a general disclaimer, I have to say that the tips I share here with you are only from my personal experience. I am not a professional health professional - although I have read dozens of books over the past few years, there are hundreds of articles about nutrition, exercise and weightlifting. I am not a doctor. Of course, you should seek your own doctor's advice before starting any type of weight loss or exercise program. I firmly believe that almost everyone should be able to lose weight and be safe and healthy through proper diet and proper exercise.

Tip 1. It's all about calories

First of all, bad news. Weight gain and loss are directly related to the amount of calories you consume and the amount of calories burned by exercise. What is calories?

Calories are a unit of heat. Specifically, it is the heat energy required to raise 1 gram of water by 1 degree Celsius. What does this have to do with your body? When you eat food, the food molecules are chemically broken down, and your body can use energy to get the job done [such as building muscles, or building new cells] or storing [as fat]. If you eat more calories than you burn, you will start to gain weight.

Now, in the world of calories, it takes 3,500 calories to reach a pound of weight. So, if you take an extra 3,500 calories in your diet this week without exercising, congratulations... you just got a pound [maybe all body fat]. The good news is that you can lose a pound of fat, or take 3,500 calories from your diet, or 3,500 calories per week, or both.

What is the calorie of 3,500 calories? If you eat the wrong food, it's actually not much. If you eat two Double Whoppers [1010 calories each], one extra large French fries [590], one extra large onion ring [600] and one chocolate milkshake [440], you can consume 3,500 calories a meal. Don't laugh... If my family goes to Burger King then this is the meal I used to eat... or something outrageous.

So the bottom line here is that if you want to lose weight, you have to create a calorie deficiency. This means you have to consume more calories than you eat. You must consume more calories than you burn to lose weight... Now you have to reduce your calories to lose weight. It's that simple. In order to know how many calories you have consumed and consumed, you need to write them down.

Tip 2. Eat regularly all day

Think of your body as a stove. You want your stove to burn fuel as efficiently as possible. In order to achieve this, you need to make it burn very hot during the day.

You often need ignition to keep it burning. Eat every 3 to 4 hours to keep your metabolism throughout the day. My personal tip: I can be divisible by 3 after eating in a few hours. This means eating breakfast at 9 o'clock in the morning [if I get up early], having lunch at noon, eating snacks at 3 pm, eating dinner at 6 pm, eating snacks at 9 pm, if it is me ' I am still eating at midnight A snack.

Now, I personally work late [I usually do most of the "real work" between 10pm and 2am] but if you need to eat at different times, that's fine...only How many calories do you need to take away? I will eat all day and divide them into 3 hours. Keep the fire! If you can't rest for 3 hours at work, bring a protein bar.

If you don't eat breakfast, you will be very hungry at lunch time. Without lunch, you are more likely to have enough at dinner. why? Your body is saying, "Hey! I need food!" If you feed yourself often, then your body will not be scared all day, when you need to eat, you won't get those mad desires and hunger. sense.

Tip 3. Start the food and sports diary

Don't just ignore this part. I did it! I read about fitness and weight loss books a few times before, I said to myself, "I don't have time to do this." But you know? - It works!

I can't stress how important it is to write down everything you eat. All you need is a small notebook. Make four columns: what you ate, how much you ate, how many calories you added, and what time you eat every day. It's that simple. Also note any sport or other activity that is more laborious than just sitting.

Taking the time to know what you are eating is the first step in losing weight. Many people really don't realize how much garbage they eat. When I first started doing this - and wrote everything I was eating - it really made me see a lot of junk food I had eaten before. I am a slave to cookies, chocolate, chicken wings and pizza. I was shocked when I first took the time to look at the fact that a chicken wing had 150 calories [yes, one wing]. I used to eat 20 wings and 2 or 3 pizzas.

Now you can get a small calorie counter booklet from your favorite bookstore. Sometimes you will even see them in the grocery store. They are very valuable. Once you regularly learn about the food you eat, it's really easy to keep track of what you eat. You will appreciate your body content better.

Please, please, please, from

please from

 , accept my advice and record everything you eat. You don't have to do this for the rest of your life... until you reach your target weight. By that time, you will be able to maintain a good psychological record of what you are eating, and you will know more about what you should eat and how much exercise week you should take.

In addition, you don't have to worry about every calorie! Calculating your calories can be as detailed as you think. If you want to track every last celery stick, be sure to do so. However, you can subtract your calorie from the nearest 10 or 20. Don't worry if something contains 24 or 26 calories. In the end, it doesn't make that big difference...but when something has 100 or 200 calories.

The important thing is... I can't emphasize this... it's all written down!

Tip 4. Eat the right amount of calories

We will not starve ourselves! In fact, proper weight loss is best achieved by eating more often than you might be used to! Let me repeat: You have more food to eat now than you do now. You will eat better food more often, but calorie intake will be lower. If you are like before, you may not eat breakfast. This means that when lunch time comes, you will go hungry, so you may eat the wrong food [such as pizza, wings, Chinese food, etc.] for lunch - I will bet it fast food or takeaway. Then, you won't eat anything for another six to eight hours and load a monster dinner.

What's happening now: Your body doesn't get any food in the morning, so your metabolism doesn't start. Your "calorie-burning fire" didn't start in the morning, so you didn't really burn as many calories as possible. Moreover, your body is saying, "Hey, oh - I don't get any food. It's very bad. If you don't eat enough food, usually your body will basically go into starvation mode and stick to anywhere. The body is fat it can.

The key to unlocking your stored fat is to feed yourself enough food so your body doesn't need to store any extra fat, and you need a lot of exercise and strength training to burn your existing fat and build muscle.

There are many factors that can be used to calculate metabolic rate and all jazz, but you can use this chart as a basic measure of how many calories you should consume in a weight loss diet. Please note that this depends on your current weight and gender. Women need fewer calories than men. Also, if you are a smaller person, you need less energy than a larger person. Use this chart to determine how many calories you should consume per day.

WOMEN

Less than 130:1000 calories

130-150: 1200 calories

151-200: 1400 calories

201-250: 1600 calories

251-300: 1800 calories

301-350: 2000 calories

351-400: 2200 calories

MEN

Less than 130:1200 calories

130-150: 1400 calories

151-200: 1600 calories

201-250: 1800 calories

251-300: 2000 calories

301-350: 2200 calories

351-400: 2400 calories

There are some very important things here... You want to make sure you get enough calories every day, otherwise your body will go into "hunger" mode. You want to make sure you eat at least four times a day to keep your metabolism. If you don't eat, your body will enter a starvation mode. It will realize that it does not have enough food and will maintain body fat. It is very important to keep enough fires during the day to keep the fire. Don't think that you will lose weight by starving yourself. This will be a wrong weight. Remember, if you don't have enough protein, your body will eat its own muscle tissue before burning fat.

Tip 5. Send yourself to the training camp

Now, if you want to jump up in the process of losing weight quickly, this is what you have to do. Ignore the chart above and immediately reduce yourself to a diet of 1,000 calories per day. Also, do...

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