The Novice’s Guide To Losing Weight

Good morning readers, this sunny morning I like to share about the novice’s guide to losing weight. Are you currently overweight? If yes, this post will be great to you. Ok, let's check it out.
Haven’t exercised in years (or ever) and need to drop 30, 50, or even 100 pounds? Take it off painlessly and for good with this plan.

You’re ready to lose a large amount of weight. Great! So you commit to a diet that dictates every bite you take, plus a rigorous workout plan that would make a fit guy beg for mercy. It seems like a good idea, but it’s not.

The extreme approach is impossible to live with long term and, if you’re currently overweight, could lead to injury and tip the scale in the wrong direction. A smarter strategy: modest changes. Walk more, do basic bodyweight exercises, and be a bit more careful about what you eat and drink. Experts agree that the small steps strategy can not only spare your joints but also instill healthy habits and deliver results so you’ll never need to lose weight again.

Part 1: Nutrition

Smarten Up to Shrink Your Gut

Cutting calories is just one part of the weight-loss equation. For results that last, you’ll need to change your eating and the way you think about food.

Start Small, Eat Better This Year

Don’t overhaul your entire diet at once. Change just one daily meal—breakfast, say—each week. This helps you ease into your new habits. By month’s end, you’ll be eating like a fit guy and more likely to do so for good.

WEEK ONE

Revamp your breakfast based on our “Perfect Plate” meal formula. For example, have: A four-egg omelet made with a handful each of scallions and peppers and cooked with a pat of butter. 1 banana (or other fruit). Coffee and water.

WEEK TWO

Keep eating your breakfast, but now switch your lunch, following the same formula of lean protein, carbs, vegetables, and fat. One to try: 1 large chicken breast, grilled. 2 handfuls of mixed cucumber slices and baby carrots. 2 slices whole grain bread. 2 Tbsp guacamole. Seltzer water.

WEEK THREE

Now transform dinner. Create any combo that meets the standard. For example: 8 oz sirloin, salmon, or pork chop. 2 fist-size portions of roasted broccoli, seasoned to taste. 1 medium sweet potato. 1 Tbsp olive oil (for roasting the broccoli). 3 squares dark chocolate with a pear, for dessert. Wine and/or water.

WEEK FOUR

When you need a bite between meals, go for it, but snack only once a day, sticking to this formula: 1 palm of protein or 1 handful of carbs or up to 1 fist of vegetables or 1 thumb of fat. Some ideas: 1 cup Greek yogurt. 1 handful of fruit, like berries or apple slices. 1 thumb of seeds or nuts.

The Perfect Plate

The Perfect Plate

1) 2 palm-size portions of protein (eggs, chicken, turkey, beef, fish, pork): It keeps you satiated and builds and preserves muscle. Plus, your body burns more calories as it digests, netting a bigger post meal burn.

2) 1 to 2 handfuls of carbs (fruit, oats, wild rice, quinoa, sweet potatoes, beans): Fiber rich carbohydrates—such as whole grains and legumes—fill you up, fuel you up, and help your body recover from exercise.

3) 2 fist-size helpings of vegetables: Aside from their payload of vitamins and minerals, vegetables contain plenty of belly-filling volume, fiber, and water. That means you’re less hungry despite the low calorie total.

4) 1 to 2 thumbsize portions of fat (butter, olive oil, avocado, nuts, seeds): Fats boost immunity and also help your body absorb vitamins. Omega-3s reduce your risk of heart disease and diabetes.

Part 2: Exercise

Exercise

Get Strong and Lean

Whether you’re just starting to exercise or are getting back in the game, your routine should focus on three things: “You need to reconnect your brain and body, make working out a habit, and create a simple, fun fitness base so you’ll be able to train more vigorously in the future,”. This program achieves that trifecta, helping you build muscle and torch calories.

Walk Off the Weight

Running while carrying a large amount of weight sets your body up for injury, so start slow. “Walking not only boosts your daily calorie burn but also conditions your metabolism and joints to function better”. “So you can gradually increase your workout intensity without hurting yourself.” Carve out time for a dedicated walk. Try to accumulate an additional 5,500 steps by simply walking more throughout the day.

The Workout

Twice a week, complete the recommended reps of each exercise in order; that’s 1 round. Complete 2 rounds, taking a break to catch your breath or regain your form as needed. After two weeks, amp it up to 3 rounds. Next month, do 3 rounds three days a week, starting with a different move each time while keeping them in the same order.

1) Sit-Stand Squat

Stand with a chair behind you, feet hip-width apart and arms raised in front of you. Bend your knees and push your hips back until your butt touches the seat. Then stand up. That’s 1 rep; do 10.

2) Side Wall Plank to Raise

Stand with your right side next to a wall. Place your right forearm on the wall, parallel to the floor, your left arm hanging at your side. Walk your feet out until you’re leaning at a 45-degree angle. Keep your body aligned from head to heels as you slowly raise your left arm straight out to shoulder height. Pause and lower it. That’s 1 rep; do 10, then switch sides.

3) Towel Swing

Stand with your feet shoulder width apart. Push your hips back, knees slightly bent, and hold a corner of a towel with each hand in front of your hips. Quickly lift your arms, and then forcefully lower them. That’s 1 rep; do 40.

4) Elevated Pushup

Assume a pushup position with your hands shoulder width apart on a step, couch, or kitchen counter. Bend your elbows to lower yourself and push back up, keeping your body straight at all times. That’s 1 rep; do 10.

5) Side Shuffle and Tap

Stand with your feet shoulder width apart. Shuffle three steps to the left and touch your right toes to the floor behind your left foot. Immediately shuffle three steps to the right and touch your left toes to the floor behind your right foot. That’s 1 rep; do 10.

So, that's it all about the novice’s guide to losing weight. See you in another post, thank you for reading.