Weight Loss Diet and Exercise Guidelines
by Patrick Austin
Okay, youre finally ready to take on the task of losing
weight. Youve accepted the fact that in order to achieve
your fat loss goals, you need to begin an exercise routing and
change your eating habits from fat-fill meals to a reduced calorie,
weight loss diet.
Here is some basic information and guidelines you can use to
achieve your goals in a reasonable amount of time. Now, Im
not promising you will drop thirty pounds in two weeks. Anyone
who promises you that is selling you fool's gold.
A realistic time frame to see results would be three to four
months. But you shouldnt consider this a temporary thing.
Look at your weight loss diet and exercise routine as a new lifestyle.
Eating healthy and exercising will help ensure you live a long
and vigorous life.
Food Guidelines for Your Weight Loss Diet:
Cut out simple carbohydrates like potato chips, french fries,
and white bread. Replace them with complex carbohydrates like
multi-grain bread, brown rice, and whole wheat pasta. Complex
carbohydrates take more time to digest, so your body will feel
Eat six small meals throughout the day rather than the standard
three big meals. Why? Because eating smaller meals will keep you
full throughout the day, increase your metabolism, and provide
a steady flow of nutrients into your body. Now, dont think
you can eat six super value meals at McDonalds and expect to lose
weight. A good example of a small meal would be a piece of grilled
chicken breast and brown rice.
Add more protein to your weight loss diet. Good sources for protein
are egg whites, soy, lean meats, chicken, and protein powders.
Try to have an equal balance of protein and complex carbohydrates
at each meal. Your body needs both. Depriving it of one or the
other wont help you sustain your weight loss goals.
Now that you have the basics for your weight loss diet, here
is some info. for your exercise routine.
Perform an aerobic activity three to four times a week for at
least thirty minutes. Good aerobic exercises would be running,
swimming, walking, jogging, or elipticising.
Begin weight training two to three times a week. There isnt
really a time frame for how long you need to weight train. The
goal should be to do at least three sets with ten repetitions
Do not over train your body. Make sure you dont perform
your weight training exercises on back to back days. Your muscles
need rest to grow.
If youd like more information about creating your own
weight loss diet, here are some good sites:
Mr. Austin is a freelance writer who covers sports and health for a number of web sites including RealGM.com, Hoopsworld.com, and Fanstop.com. He currently also covers entertainment and sports for Vainquer magazine.