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<\/a><\/p>\nInstead, let me show you a different approach. Before, I\u2019ve talked about having a positive attitude, starting slowly and being persistent. Let\u2019s use that approach for a basic one-month guide to shed some pounds.<\/p>\n
First<\/strong>, I want you to walk every day \u2013 that\u2019s your beginning exercise. Initially, attempt to walk one mile in 25 minutes. Each day, I want you to reduce your time by 3%. That\u2019s right, 3%; thus, on day 1 your walk is 25 minutes; day 2 the time is 24 \u00bc minutes; day 3 walk time is 23 \u00bd minutes and so on. It doesn\u2019t sound like much, but it\u2019s slow and persistent. I want you to keep reducing your time until you are down to 15 minutes (about day 20).<\/p>\n Before you reach your goal and are down to walking 18 minutes \u2013 day 12-13, you will add some basic body-weight exercises (no equipment, no gym), not more than 3 exercises for 3 sets each of 6-10 reps depending on your fitness status or capacity. These can include simple in-place squats (folding your arms across your chest and squatting down then, up); sit ups of any kind; pushups; lunge walks, and so forth. You choose some that you like to do. Remember, the goal is not to kill yourself, but to be steady and persistent in your goal. Thus, this keeps the exercises simple and easy. Best of all, you don\u2019t need to do them before work or after, you can find a walking path during work, lunch time works for many, and do a walking lunch. Skip the restaurant and make a nice sandwich or salad and consume about 35 minutes before or after your walk.<\/p>\n Second<\/strong>, let\u2019s move into the nutritional part of your program. Again, let\u2019s not make major changes or overhauls to your diet, but simple changes. Reading our \u2018keys to weight loss\u2019 in the health section is a good place to begin and, learn what a portion size is. Then, stick to the correct portion size for you. For example, a portion size of meat is the size of a deck of playing cards or average palm size (3-4 ounces) not, 8, 10, 12, or more. Apply portion size to all your meals. Also, you would have a similar makeup for each meal of \u2018perfect\u2019 proportions. Examples follow \u2013 each should be about same proportions for each meal.<\/p>\n Proteins<\/strong> Portion of Plate: consume about 2 portions of protein of some sort such as chicken, turkey, eggs, tofu, beef, fish \u2013 eat the food you like. Breakfast will jump start your metabolism, which is why is it your most important meal. By not overeating the body will remain satisfied, burn fat, and build muscle. Best of all, while your body is digesting food it burns more calories. It\u2019s energy in (food) minus energy out (exercise).<\/p>\n Carbohydrates \u2013 whole grains<\/strong> (about \u00bc to \u00bd cup) that include brown or wild rice, oats, legumes, sweet potatoes, and others. These are very filling, i.e., they make you feel fuller and are high in fiber that helps you stay more regular. More importantly, they digest slowly, which helps you avoid the sugar spike and keep your fat-burning metabolism up.<\/p>\n Carbohydrates – veggies<\/strong>: 1-2 cups (a cup is equivalent to an average fist size \u2013 approximately) of any vegetables of your choice although, I\u2019d stay away from high glycemic index (higher sugar content) veggies initially such as carrots or, do not use too many of them. Some good ones are mustard greens, kale, collards, asparagus, eggplant, and many others.<\/p>\n Fats<\/strong>: 1-2 teaspoons (1-2 thumb size portions) of butter, oils, avocado, nuts, etc.<\/p>\n These should be in each meal, mixed to your taste, not someone else\u2019s.<\/p>\n So, now that you know enough about what should be on your plate, let\u2019s being a week at a time revamping each of your meals.<\/p>\n Week 1<\/strong> – concentration is on your breakfast. What food do you like? Perhaps eggs thus, an omelet made from 3-4 eggs with onions, peppers, or herbs cooked to taste and combined with a 4-ounce glass of juice or small banana. There are all kinds of meats to choose from also. You could use 1-2 eggs and cut up a couple of small links of turkey sausage, tofu, or even veggies in your omelet. The variations are endless. This is mostly protein so we call it a \u2018fat burner\u2019 breakfast. Try a variety of combinations that work well for you. Mix a meat portion with a small bowl of granola, etc. However, to be successful, plan things out on Sunday so that you are prepared for the week. I\u2019m a very busy person so generally, I cook my breakfasts for the whole week and put each day in a small container, seasoning it from fresh herbs and veggies from my garden. Then, simply pop in the microwave and presto, instant breakfast in about 5 minutes.<\/p>\n Week 2<\/strong> \u2013 let\u2019s concentrate on lunch. Remember, little steps. Keep working on modifying your breakfasts so they are nutritious and now, let\u2019s look at lunch. Lunch becomes a real issue for many working people due to workplace schedules and so forth. But, like breakfast, you can prepare ahead of time. A friend of mine eats the same thing every day \u2013 a whole wheat bread sandwich with humus and alfalfa sprouts. Sometimes he\u2019ll add a bag of chips and cup of tea. He exercises playing hockey and is in good health, but very skinny. Thus, you need to ensure you have adequate calories. Depending on body size, you should have a 400-600 calorie lunch. What would it consist of? Perhaps a grilled chicken breast, raw vegetables (about 2 cups \u2013 lettuce, spinach, cucumbers and celery, etc.) and add some fat. The fat can be in the form of dressing or even nuts sprinkled atop the salad. Like breakfast, there are so many variations. See 90-days to a New You, which has 4 weeks of menus and exercises to help you get started.<\/p>\n Advertisement: Amazon (click on photo for more info)<\/em> Week 3<\/strong>: it\u2019s dinner time, but keep working on your breakfast and lunches. Now, it\u2019s time to revamp your dinners. Remember your portions of proteins, carbohydrates and fat and create any combination that basically meets the \u2018perfect plate\u2019 and you\u2019re well on your way to a healthy nutritional lifestyle. Remember the old meat and potatoes diets that were prevalent for so long. These were lacking in balanced nutrition. But, they\u2019re easy to change by having a portion of meat such as fish or lean pork, 2 cups of salad or vegetables, the rawer the better; sprinkle on some nuts and add some tasty dressing and you have a simple, yet nutritious dinner. Soups are also a good addition, but you can make them hearty such as chicken noodle soup with vegetables such as onions, carrots, celery, kale, cabbage or any mixture. Make the evening before and put in a crock pot before you head out for the day. Set it for low at 8-10 hours and you have a ready meal when you come home, adding some whole-grain bread and butter to the mix. Use your imagination.<\/p>\n Week 4<\/strong>: snacks – in the morning about 2 hours after breakfast; afternoon about 1 \u00bd hours after lunch; and evening, about 1 hour before bed. Consume about \u00bc to \u00bd cup (1-2 handfuls) of complex carbs or proteins such as nuts \u2013 approximately 200-400 calories \u2013 if you\u2019re 110 lbs it\u2019s the lower end and if you\u2019re 200+ pounds it\u2019s the higher end of this range. For the before bedtime snack have a small banana, half an apple or similar. Your body will not completely digest this snack. But, when you begin to come out of cycle 2 going into cycle 3 of your deep rem sleep (about 2-3 am in the morning), your body will be looking for food as it were. There will then be that partially digested snack that it can finish digesting and slowly increase your metabolism.<\/p>\n <\/p>\n <\/p>\n
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