Diet and Exercise, yes these two go hand in hand, but diet is more important. The way I look at the problem, if you lose weight without exercise it will come back in a few weeks. Lots of people today are 20 plus pounds overweight and men even more. With most people a quick diet, I mean a diet for two or three weeks until I lose a few inches, is just living in denial. If you’re already 20 plus pounds overweight you need to change your eating habits. It’s not that hard and you can save money doing it.
It’s very easy today with all the restaurant food we eat to consume 3000 or more calories a day, if you’re not keeping track of your food and drinks. All a women needs is 1600 or 1700 calories and a man 1800 or 1900 calories. By cutting back on your calories, you’ll start to feel much better, so I thought I’d try it. I cut back to 1200 calories and I eat everything and always had wine with dinner. I was trying to prove a point so I cut my calories much more than most. If you’re use to eating 3000 plus calories every day, you can lose weight on 1700 to 1900 easily. I had been living on less than 2000 and wanted to see if cutting my calories would improve my energy level and yes it did. I feel much better and I lost a few extra pounds I never thought I’d shed. It’s all about the portion size. Also what I had to do, was change what I was drinking. I only drank, water with meals, black coffee and plain tea. You can use a non-dairy creamer that has no calories. About twice a week I would have a small glass of red wine with dinner. So if your counting calories the only ones to count each week was the wine. Food is easy to count if you eat the same things every week. I wrote out a weekly menu and looked up the calories for every item and because I didn’t change the food from one week to the other, it was easy to keep track, then I just added the wine at the end of the week. I could change the days around, but the food for the day wouldn’t change. I hope I didn’t confuse you, but when I wrote the menu every day had between 1800 and 1900 calories, so if I wanted to change a Friday for a Monday that would be o.k., the calories count would still be the same.
I bought a calorie counter book at the grocery store and started writing down the common foods I eat every day and how many calories in each one. What I found out was that it much easier to keep track of calories if you keep your menu small. I have about 2 dozen different items I eat every week. So my foods don’t change that much. Now as the seasons change you’ll have to change your spreadsheet to include the fresh food for that season, but that’s not that hard. Once you have created your spreadsheet in the empty columns to the right you would approximate the calories of the items you ate for that meal. Don’t wait too long to fill in your spreadsheet; try to do this twice a day at least. When I started I only did it once a day and I’d forget everything. Now I fill it in three times a day. This is a great way to change your diet forever, after a few weeks you’ll be amazed how much you use to eat and what you eat now that you’re keeping track of it. You can find apps for your smart phone that help you count calories. The trick I used is to keep your diet simple. I changed my diet and started to use the food pyramid for food chooses. You can find it on my website “blogonlosingweight.com” on the page “diets” or look up Mediterranean Diet with a web search engine like Bing.
And don’t forget to exercise some every day, walking is the best and try to be vigorous about it. Walk like your late for your appointment. 30 minutes a day in the morning will jump-start your metabolism and that’s what burns the calories. I would walk more by walking my dog before work. Some people I know will walk during lunch, but I don’t believe in skipping meals. You can’t lose weight skipping meals.
I get the same question every time I tell someone they have to exercise. So I’ll tell you now, “You have to increase the number of calories you burn”. When you get heavy you actually burn fewer calories then the skinny person whose the same age as you, even if he eats the same thing. So to compensate you have to increase your activity level. The easiest way to do that is to walk more. If you walk one hour a day more, that maybe enough, as long as you change your diet.
So I wasn’t just exercising to lose weight. I exercised to firm up. If you lose several pounds quick, without exercise, you can end up pear-shaped. I’m sure you’ve seen people walking on the street and it seems to happen to women more, but the first pounds that they loss always seems to be above the waist. The face, shoulders, arms and chest always lose fat first. Why, you might ask? I think it’s because no matter how much time you spend sitting or standing without moving, your arms and shoulder are still usually moving. When you spend time at a desk you are generally moving from the waist up even though your just sitting. That’s one reason that walking for exercise is the best exercise you can get. Basically, that’s your problem in this country, the reason obesity is at an all time high. We as Americans don’t walk enough.
I don’t talk much about exercise, but it’s an important part of getting healthy. If you’re not trying to get healthier, then why lose weight, it’ll just come back anyway.