Category Archives: Weight Loss

My Weight Loss Team

By Rance Costa

I have kept links for topics for fifteen years. When I begin researching a new topic, I begin my team of experts. The following quick links are for weight loss.

Better Ideal Weight Body Calculations

Calories in Celery

Cardio Exercises to Burn Major Calories!

Cardiovascular Exercise Principles – Learn Cardio Exercises

Diet Blog – Weight Loss Reality Check

Free Calorie Counter & Weight Loss Calculator: Calories, BMI, BMR, RMR

Nutrition Data’s Nutrition Facts Calorie Counter

Psybersquare

WebMD Fitness and Exercise Center – Information on fitness and exercise programs for a healthy lifestyle

Weight Loss Diets

To Lose Weight, Do These

To lose weight, do these:

A. Our main directive for the High Energy Diet Life Plan is for you to seek medical approval before you begin the plan. Also be sure to take multiple vitamins daily and to include all the food groups in your daily planning.

B. The only food measurements we use are cup measurements and measuring cups of all sizes.

C. Give much attention to the way your body loses weight. I lose a few pounds and then I appear to gain it back. This is the main reason it is best to weight yourself less frequently if you are getting upset by the scale. You are undertaking a lifestyle change. Eating more healthy food and adding exercise is going to help your overall health.

D. The pounds will come off if you continue to stay motivated. This is the third major addiction I have overcome (the other two were: alcohol (1976) and smoking (1988). So I always estimate how many years it took me in an addiction to give it up. For example, with food, I began noticing I was gaining weight fifteen years ago. Therefore, I need to be patient and allow myself 15 years to lose it.

E. Always be sure to have available all the food and drinks you have chosen. Take your calorie book to restaurants and be sure to carry a small sample of your dressing if you like salads.

High Energy Weight Loss Guidelines

A. You are the best person to create your own weight loss plan.

B. There are no food restrictions placed on you except for those foods that you know you have trouble controlling the amount that you eat at one setting.

C. Every day’s menu must include whole grains, milk, meat and beans, vegetables, and fruits.  Your daily food plan will include a reduction in the number of calories you are presently eating.

D. The only real way to determine how many calories you are using is to have a food journal and faithfully record everything you eat for 5 days. Forget about counting carbohydrates, fat, or anything except calories. Get an average calories consumed for the 5 days by adding each day’s amounts together and dividing by 5.

E. Check the calorie calculator to see how many calories you need to maintain your present weight.

F. If you want to weight less, you will need to consume less. Measuring calories is the most effective way to lose weight.

G. Add exercise—we recommend walking because it can be done wherever you are—in the 2nd week. If you are already exercising, continue.

H. If you’re not exercising, get your food plan straight before adding anything else.

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