| People often tell me that losing weight is a | | | | lost 2kg or more you need to eat more calories |
| nightmare and ask me to give them ready to use | | | | (so about 1800-2000) or else your body will loose |
| programs to lose weight quickly. I always answer | | | | mainly fluids and muscle and your weight loss |
| back to them with a question: "What is your | | | | program will end on a plateau. |
| motivation to start any weight loss programs?" | | | | Second you need to have a basic exercise plan. |
| Do you want to lose weight to attract a | | | | Not anything hard or time consuming. I |
| boyfriend/girlfriend? Do you need to lose weight | | | | recommend choosing a sport or outdoor activity |
| to be healthy? Do you have any medical | | | | you like. Team sport games like basketball etc are |
| conditions? etc. Based on their answer I can | | | | the best because they are fun and help you |
| foresee the result of the program that they will | | | | socialize at the same time; they never get boring |
| follow. The reason is so simple; it depends on how | | | | and increase your overall motivation on staying |
| strong is your motivation that will lead you to | | | | more on any of the weight loss programs of |
| either succeed or fail with weight loss programs. | | | | your choice. If you do some aerobic activity for |
| After I am sure that the motivation is strong I | | | | about forty five minutes, three times per week |
| give them the following guidelines and expect to | | | | it's more than enough to stay lean and healthy |
| see results in short time. | | | | forever. Also you can try doing anaerobic |
| First you have to use an appropriate nutrition plan | | | | activities like weight lifting again three times per |
| based on your daily calorie intake. So you need to | | | | week for about forty five minutes and you will |
| calculate how many calories your body needs to | | | | see great results along with any of the weight |
| sustain itself daily. I will post more detailed ways | | | | loss programs you choose. |
| to find this in the future but as an example, let's | | | | Finally you need to follow some organized and |
| say you are a 1.75 cm person that needs about | | | | healthy sleep pattern. The basic rule is you need |
| 2000 calories. For this example just start eating | | | | to get about 8-9 hours of sleep each day no |
| foods that have a total calorie value of about | | | | more or less. If you do anything different you will |
| 1500-1700 calories and no less or your body will | | | | end with bad mood all day, tired and irritated. |
| be shocked and that will result to any weight loss | | | | Sleep is a very important factor of a healthy |
| programs to fail before even starting. Let's say at | | | | body and mind and most people underestimate its |
| the starting day of any of the weight loss | | | | value. It is important not to sleep late and try |
| programs you follow you are 80kg total, if you | | | | always to wake early at the morning. After you |
| eat 300-500 less calories per day and you are | | | | succeed doing this two or three days in a row |
| 79kg at the end of the first week (after 7 days) | | | | your biological clock will adjust and your morning |
| you are successful at loosing about 1 kg of fat | | | | waking up will be automated resulting in a day full |
| per week which is the optimal way of getting lean | | | | of energy and happy mood. |
| in the long run. If you are still 80kg that means | | | | As you see the three basic factors of successful |
| that you need to cut more calories because your | | | | weight loss programs are diet, exercise and sleep. |
| daily needs are probably less that 2000, more | | | | For as long as you have the motivation to follow |
| likely around 1700 so now try for the next week | | | | these basic guidelines losing weight is going to be |
| to eat foods that have a value of around | | | | so easy that will look like a fun game to play. |
| 1200-1300 calories. If you are 78 or below and | | | | |