The Exercise to Lose Weight:
You are one of those people who have been trying to lose weight. You don’t want to go through the hassle of going out and spending money on expensive diet pills or expensive gym memberships. You would rather do it yourself instead.
Well, you could buy a cheap fitness equipment like a treadmill or elliptical machine which costs very little money but doesn’t give much results. Or you could try to get some sort of free weights, dumbbells, kettle bells etc. which will cost you a few hundred dollars. However, these types of machines won’t work well for long term weight loss because they require constant maintenance and training.
So what’s the solution? How about getting your hands on a bunch of books on nutrition and health care?
These books contain all sorts of useful information that will make losing weight easier! You can read them online too, but then you’ll still need to pay for internet access.
Well, there is no harm in reading some of these books first before committing to buying the physical book versions. And if you’re really desperate, you might even decide to just buy a bunch of junk food and eat it anyway! (Though I wouldn’t recommend doing that! Health should always be your top priority!)
Now let’s say you’ve chosen to buy one of the books on this list. Congratulations! You’re well on your way to a better life. Now you just need to read the book and apply what you learn in it!
By the way, don’t just stop at one book. Try to expose yourself to as much information on this topic as you can! Knowledge is power! The more you know about something, the better able you’ll be to deal with it.
With the right knowledge and the right attitude, you’ll be able to accomplish anything! So get started!
You need to understand that exercising won’t make you lose weight instantly. You could be doing hours upon hours of cardio and lift tons of weights, but if you’re not following a healthy diet, then you won’t see very good results. However, if you DO follow a healthy diet, then you will start to see much better results when you exercise.
However, I would still highly recommend that you don’t just exercise for the sake of exercising. Make sure that what you’re doing is having a purpose, otherwise you’ll end up getting bored and discouraged because you aren’t seeing any sort of results.
Ok, so let’s say that you’ve decided that you really need to start exercising. You’ve bought one of the books from this list and have been reading it every day. You’ve taken down some notes and have begun trying to apply what you’ve learned to your life. Good for you!
But you still need to know HOW to apply what you’ve learned to your life in order to get the results that you want.
So let’s get to it then!
As I mentioned before, you really need to have a healthy diet if you want to see good results. You also need to keep in mind that just because you’re exercising, that doesn’t give you a pass to eat junk food all the time. (Even though we’ve all been there before!) There’s no secret recipe here.
Eat lots of fruits and vegetables, and try to stay away from fast food. You really shouldn’t be eating fast food at all, but if you really crave it sometimes, then eat it sparingly. Contrary to popular belief, McDonald’s is not the most convenient or quick way to get something to eat. It may take a little longer (or maybe a lot depending on the line), but making better food choices will help you lose weight a lot faster than going there ever will.
Just because you’ve started eating healthier though, doesn’t mean that you have to give up the foods you love. Eating healthy basically means eating things that are good for you and avoiding things that aren’t. So obviously junk food like donuts, candy bars, and soda pop would fall into the category of things that aren’t good for you. However, I’m sure most people could agree that fruit and most vegetables are things that ARE good for you.
You should still eat things like potatoes and other starch foods as long as you keep the portions reasonable. Also, you don’t have to give up fat completely either. Nuts are considered to be healthy when eaten in moderation. So experiment a little and see what you like and don’t like.
One good way to make sure you’re eating a well-balanced diet is to eat at home most of the time. Most fast food places are very famous for their huge mega meals that include French fries and a soda. Obviously you don’t really need that much food, so splitting those meals in half would probably be enough to keep you full. However, portion control is very important.
Even if you did decide to split a meal with someone, you still might not be eating as healthy as you could be if you were preparing the food yourself.
The best thing you can do is prepare your own meals and pack them with you to work. Most grocery stores have prepared food bars where you can get stuff like prepared salads, deli sandwiches, and low fat cookie packs. One of my favorite things to get there are these little fruit tarts that are only 60 calories each. They’re very tasty and really quite filling.
You’d be surprised at how much food you can eat when it’s all prepared for you and you don’t have to waste time searching for it or standing in line.
Another thing you can do is stock up on canned foods like chili, soup, and vegetables. Making a sandwich using pita bread, mustard, and a can of peas is a great substitute for a hamburger and much better for you. Of course, you don’t have to limit yourself to sandwiches either. You can get as creative as you want with things like this.
Just be sure to stick with foods that are low in fat and are prepared with less salt.
One of the biggest problems people have is that they don’t eat regularly. By that, I mean they wait until they’re actually starving before they eat again. This causes your blood sugar to drop which makes you feel weak and sometimes dizzy. It’s best to eat regular meals and snacks through out the day.
This way your blood sugar levels stay more constant and you feel energetic and focused.
As far as getting exercise, I know most people don’t look forward to that, especially if they’re not used to it. The best thing to do is start slow and gradually increase your level of activity. Something as simple as walking fast when you’re traveling from one place to another can be a good start. Also try to take the stairs instead of using the elevator.
Little things like that can make a difference over time. You should also try to plan your day so you can walk as much as possible. Instead of meeting someone in the coffee shop on the first floor, try to meet them on the second floor. Park your car in the back of the parking lot instead of closer to the door. This kind of thing.
As far as working out at a gym, it’s really up to you and what your budget allows. Many offer reduced rates if you sign up for a year so you might want to consider doing that. If not, just try to work out at least three times a week for about an hour or so each time. This will help condition your body and increase your stamina.
As far as the actual exercises you should do, it really depends on your goals. If you want to lose weight, you’ll need to focus on exercises that burn a lot of calories such as swimming or running. If you want to strengthen your heart and other muscles, then exercises like cycling or weight training would be better. You could even do a combination of both. There really is no right or wrong way as long as you stick with it.
Also, I wouldn’t worry too much about bulking up too much. It’s very unlikely for a woman to suddenly turn into the Hulk by lifting weights. If muscle gain is a major concern of yours then you can always ask the gym staff for advice on what you should do. They usually have charts that breakdown each exercise and how much weight you should use.
And if you’re really worried about it, you could always get on some birth control pills. They allow you to gain muscle more easily and they counter the effects of estrogen which prevents the storage of fat. So if you start getting too many manly muscles, then that would be a good option for you.
Well, I think that just about covers most of the questions I get. If anyone else has anything they’d like to add, feel free to speak up now.
Alright, I think that’s it for today. Remember that our next meeting is in two weeks same time same place. Make sure to read over the handouts I gave you and continue working on your goals. If you have any questions between now and then, you know how to get in touch with me.
I guess I forgot to mention one more thing. During the week of spring break, our sports complex is having a free health and fitness expo. It’s open to the public so if you want to take your boyfriend then that would be a good time for him to get some ideas of what he can do to get in shape. There will be free lectures on topics such as nutrition, health tips, and different types of exercise.
There will also be free samples of different food products and equipment one might find in a gym or fitness center. Most importantly though, it’s free so if you want to go, just let me know and we’ll carpool over there.
Alright then, I guess that’s it and I’ll see you all in two weeks.
Sources & references used in this article:
Physical activity, food choice, and weight management goals and practices among US college students by R Lowry, DA Galuska, JE Fulton, H Wechsler… – American journal of …, 2000 – Elsevier
… eating lollies and do lots of sports”: a prospective qualitative study of the development of children’s awareness of dietary restraint and exercise to lose weight by RF Rodgers, EH Wertheim, SR Damiano… – International Journal of …, 2015 – Springer
The Calorie Myth: How to eat more, exercise less, lose weight, and live better by J Bailor – 2014 – ogur.org
Exposure to the mass media and weight concerns among girls by AE Field, L Cheung, AM Wolf, DB Herzog… – Pediatrics, 1999 – Am Acad Pediatrics
Diet and physical activity behaviors among Americans trying to lose weight: 2000 Behavioral Risk Factor Surveillance System by CL Bish, HM Blanck, MK Serdula, M Marcus… – Obesity …, 2005 – Wiley Online Library
Discussion and Understanding of the New Perspectives on Exercise to Lose Weight [J] by MA Chun-lian – Sports Research and Education, 2012 – en.cnki.com.cn
Physicians’ use of the 5As in counseling obese patients: is the quality of counseling associated with patients’ motivation and intention to lose weight? by M Jay, C Gillespie, S Schlair, S Sherman… – BMC health services …, 2010 – Springer
Prevalence of attempting weight loss and strategies for controlling weight by MK Serdula, AH Mokdad, DF Williamson, DA Galuska… – Jama, 1999 – jamanetwork.com