HOW TO LOSE WEIGHT
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Hello and welcome to our short, introductory weight loss guide for beginners. I hope you will join us right through to the end. As we embark on a discovery of simple secrets to permanent weight loss.
According to a survey done in 2014 by the National Health and Nutrition Examination Survey. Over 70% of the population in the United States are considered overweight, obese, or extremely obese.
When looking at statistics like this, it’s no surprise that heart disease is the leading cause of death among Americans. Considering it’s one of the biggest side effects of being overweight.
Dangers of Being Overweight
If you are overweight. You are putting yourself at an increased risk of developing a number of dangerous health conditions.
Although genetic and other lifestyle factors do come into play when it comes to many of these conditions, obesity will certainly increase your risk of developing them.
Here are some of the conditions that obesity increases your risk of developing:
- Heart disease
- High blood pressure
- Gallbladder disease
- Sleep apnea
Why Lose Weight
In addition to decreasing or even eliminating your risk of developing these conditions. There are a number of reasons that you will want to lose weight if you are obese.
Here, we’re going to list just some of the advantages to losing extra weight. And getting your body to a normal, healthy body weight. Some may surprise you. But studies have proven all of these benefits of losing weight.
With all of these dangers that come from being overweight and the benefits that come from losing weight. It’s easy to see that there is a definite need to be healthy.
Unfortunately, this can be difficult for a number of reasons. Several of which we’ll be getting into in the next section. So keep reading to find out more about what it will take for you to lose weight.
Chapter 1 – Get Your Head In The Game
For everyone that is overweight. There are one or more reasons that they can’t seem to lose weight. But unless they have a legitimate medical condition that is preventing them. There are several reasons that many people share that can make it difficult. Or even impossible to lose weight.
You Think of Food the Wrong Way
They eat not because they’re hungry or because they need to sustain themselves. But because they’re sad, happy, or bored. Often, the foods we eat when we’re sad are high in carbohydrates and unhealthy fats. And are known as “comfort foods” because they comfort us.
Instead, you have to start thinking about food for what it actually is: a tool that you’re using to provide nutrients to your body. It can make you gain weight or lose weight depending on how you use it. It can make you healthier and even cure various afflictions if you’re using it right. Or it can make you sick by causing new conditions or worsening existing ones.
You’re Not Willing to Change Your Habits
Most of weight loss and weight maintenance is about having good habits. However, for many people, they feel stuck in their ways. And aren’t willing to change their habits for the long term. A crazy crash diet can help you lose weight fast. But you won’t be able to keep it off for long. Since you most probably will go back to your old habits as soon as you’ve dropped a few pounds.
To lose weight and then keep it off. You have to be willing to change your habits, particularly when it comes to eating.
Everything you are is a result of your habits. From where you are in your job to the way your house looks and how much you weigh. Cutting out bad habits and replacing them with good ones is the only way. That you’ll be able to get yourself healthy.
Your Weight is Connected to Psychological Problems
For some people, a bad relationship with food. And bad eating habits are connected with deep psychological problems related to shame and a fear of getting close to people. They feel ashamed of being obese. But eat as a way of dealing with the shame. Or, they are afraid to be vulnerable with people and see their extra weight as a way to keep people from getting too close to them.
It may be hard to admit. But if you fall into this category of having these deep-seated issues. Then you won’t be able to start your weight loss journey. Until you get professional help to deal with these problems. Just as you would see a medical doctor for a medical condition that you can’t solve yourself. You shouldn’t feel ashamed to seek help from a doctor to get help from a psychological problem.
Once you get your head in the game and are mentally prepared to lose weight. It’s time to move onto the next step in the preparation process before you can start your weight loss journey.
Chapter 2 – Getting Prepared
Before jumping into any new diet plan to lose weight. It’s important to prepare yourself. For one thing, if you don’t know where you’re starting from. Then it’ll be hard to see the progress you’re making. Since weight loss can often be slow and steady.
So, here are a few things that you should make sure you do before you start your weight loss journey.
Get Your Health Evaluated
If you have not yet been evaluated by a doctor regarding your weight, now is the time to do it. For some people, it’s impossible for them to lose any weight. Because they have an underlying medical condition. One of the most common conditions that causes weight gain is hypothyroidism.
With hypothyroidism, many of your body’s processes are slowed down, including your metabolism. Making it impossible for you to lose weight no matter what you do. This is because you will be working against your body. In order to lose weight, you will have to work with your doctor first to correct the hormone problem with medication.
Another important reason to see your doctor before you get started is if you are going to be starting to exercise as part of your weight loss journey. Although food is the most important part. Exercise can certainly help to boost your weight loss. For that reason, you’ll want to make sure you get the all-clear from your doctor to start an exercise regimen.
Write Out Your Goals
You should have two basic types of weight loss goals. One primary, long-term goal and smaller milestones that will help you reach that goal and keep you motivated. Carefully evaluate where you currently are and where you want to be. Then, set a realistic long-term goal. Whether you want to lose 30 pounds in a year, or 100 pounds in 5 years.
Once you have your long-term goal in place. Then you can set up your milestones. Usually, the best way to do this is to divide the total weight loss that you’re hoping for into 5- or 10-pound.
At each milestone and of course at the end of the long-term goal. You should set up a reward for yourself. So it’s something that you can look forward to. What’s more important than the size of the reward is that it’s not food-related. Letting yourself eat an entire chocolate cake. Because you lost a pound kind of defeats the purpose of having lost the pound.
Some good rewards may include going out to see a movie, buying a fashion accessory, going to a sport’s game. Or even going on a trip somewhere that you’ve always wanted to visit. Whatever it is, having that reward to be excited about will help keep you motivated to keep pushing through even when you’re having a difficult day.
Make Your Baseline
Your baseline is your starting point. It will be something to look back on and remember how far you’ve come. Start by calculating your BMI, weighing yourself, taking “before” pictures, and measuring your body. This will be hard for some people. But it’s important to know so you can really see your progress. Since sometimes the mirror alone makes it hard to see a difference.
You’ll want to measure the circumference of several parts of your body. Because that will help you track your weight loss more than the scale alone. Be sure to use a non-stretching tape measure.
You’ll also need to keep it parallel to the floor and at the same height all around the body part you’re measuring. And lay it on your skin without pulling it too tight.
The parts of your body you will want to measure to track your weight loss are:
- Chest. For men, measure around the thickest part of the chest. For women, measure directly under the breasts.
- Bust. For women only, measure around your breasts, keeping the measuring tape in line with your nipples.
- Waist. This measurement is taken around the narrowest part of your torso, which is usually right above your belly button.
- Midway. Take this measurement halfway between where you took your waist measurement and the widest part of your hips.
- Thigh. While standing, measure the thickest part of your upper leg.
- Knee. For this, you’ll want to measure right about your
- Calf. Measure this part of your lower leg around at the widest part.
- Upper arm. Take this by measuring around the fullest part of your upper arm.
- Forearm. Measure around the thickest part of your forearm, usually slightly below the elbow.
The good news is, by reading this guide, you’re already doing this. And, all you have to do is keep reading to be able to learn even more about how you can lose weight and keep it off. Soon,
you’ll learn more about how different types of nutrients work with your body, what the best weight loss diet plan is, and get tips for fast, effective, and lasting weight loss.
Chapter 3 – Nutrition & Diet Overview
There are two main keys to losing weight by dieting: WHAT you put into your body, and HOW MUCH you’re putting into your body.
If you’re like most people that are overweight or obese, they’re not putting the right things into their body and they’re putting in too much of them. So, let’s take a minute to talk about both of these.
Macronutrients are the three primary types of nutrients that you put into your body: carbohydrates, proteins, and fats. Of course each of these can be broken down further into subcategories since there are different types of each, but we’re going to focus only on the most important things you need to know about each of these macronutrients.
Carbohydrates get their name from what they’re made of, as their molecules contain carbon, hydrogen, and oxygen. Included in this type of macronutrient are sugars, starches, and fiber. The primary purpose of carbohydrates is to provide energy for the body. Contrary to popular belief, not all carbohydrates are bad. In fact, many people who eat diets high in carbohydrates are are thin and healthy.
You should be eating a diet that’s fairly low in carbohydrates as you will soon see, because your body can also get energy from fat. When you do include carbs in your diet, make sure they’re complex ones like those which are found in whole wheat, because these will be broken down slowly by your body and release sugars into your blood stream slowly.
Simple sugars like the refined white sugar that gets added to more foods than you thought possible will wreak havoc on your body. When released into the blood stream by your digestive tract, they cause your blood sugar levels to spike. This triggers the release of insulin which often removes too much, then causes
your blood sugar levels to crash, leading you to crave more carbs and start the cycle over again.
Another problem caused by these simple sugars is weight gain. Part of the sugar molecule is also processed in the liver, but it can only process so many at once. Any additional carbs are then converted into stored fat. For many people, it’s the consumption of simple sugars that causes weight gain in the first place and prevents weight loss.
Proteins are molecules that are made up of amino acids. The source of the protein will determine which amino acids it contains. Protein found in egg, for example, is different from the type of protein that you will find in soy. They are all broken down and absorbed by your body at different rates, and the amino acids they contain do a number of things in your body.
One of the primary purposes of protein is to build muscle. That
means if you’re doing strength-training exercises as part of your weight loss program, you need to be especially vigilant to be sure
that you are getting enough protein in your diet so that your muscles will be built up as you damage them during strength training.
In terms of losing weight, protein is important because it will help you feel full for longer. Protein molecules are the most complex of the macronutrients and therefore take longer for the body to break down. This can help reduce your food cravings after you’ve eaten since your body is still working on the protein you ate.
Fats can be broken down into two basic categories: saturated fats and unsaturated fats. Saturated fats are also known as solid fats and are solid at room temperature. Most saturated fats come from animals and animal products.