Ok, I can't help it. Sorry. Just a few pennies.
1 - Pay attention to the Glycemic Index (GI)
of the Carbs you eat, which ranges from 0 (Good) to 100 (Bad). Not all Carbs are equal. Many GI tables are available online. Examples: Low GI: Broccoli, Lettuce, Red Peppers. High GI - White/wheat flour products, Cornflakes, sodas. Medium GI - Baked potatoes, brown rice. Low = Good, High = Bad
2 - Minimize added salt
; most foods naturally contain trace amounts of sodium, magnesium, and other electrolytes (which you need).
3 - Similarly to Carbs, not all fats were created equally. Unsaturated fats (except Trans fats) = Good, Saturated fats = Bad
. Good = Avocadoes, Salmon, Flax seeds, natural nut butters, raw unsalted nuts. Bad = Fatty cuts of red meats, sour cream, ice cream, McDonalds or other fast foods. Contrary to popular belief, egg yolks are totally ok to have, provided you do not have high cholesterol (refer to your blood work results). The debate is still ongoing, but in the meantime, consider this - I've been eating roughly 2 to 8 eggs per day since the age of 16, and I'm ticking like a Swiss clock. Eggs are a fantastic healthful and easy-to-digest food for any and all.
4 - Fats give you more calories per gram than Carbs or Protein (9 vs 4)
, so eat smaller portions of Fat than you would of Carbs or Proteins. Your body needs fats, just keep the portions small.
5 - The more active you are, the more Protein you need
, for muscle repair from damage done during any exertion (even sitting is technically an exertion ... i.e. muscle contraction). For most average people, around 50 gm protein is a good amount to have daily. If you exercise hard, that number is closer to 100 gm or more.
6 - Weight loss is absolutely a numbers game. To lose 1 lb a week
, you need a calorie deficit of 500 cal per day
, which means 3500 cal / week.
7 - For long term weight loss and fitness, your real goal is to raise your resting metabolism
. How ? Gain muscle, shed fat, eat often, exercise often. A muscular person burns a ton more fat just sitting down or standing than someone with less muscle. (because, even when you sit or stand, your huge quadriceps muscles are contracted). Metabolism in dummies terms = your body's ability to take that tire from around your waist (or other places) and convert it to energy quickly and efficiently to do work (i.e. physical exertion).
8 - The gym can be a battle for many, but the far bigger battle is in the kitchen. You results will depend on how badly you want them.
9 - Choose a form of exercise that you enjoy
. You will not
keep up an activity that you hate.
10 - High intensity exercises
(exercises that raise your heart rate a fair bit above resting/normal) are preferable for weight loss. Walking is NOT an effective exercise for weight loss, but it is more effective than shining the leather couch with your buttocks, i.e. it is better than nothing.
There is nothing better for weight loss and overall fitness than lifting weights (or any equivalent form of exercise, like moving boxes around a warehouse). Sorry, nothing else even comes close. Weights/resistance >>> Swimming/biking/running > Walking outdoors > Treadmill walking with TV on > Couch.
And, if you think that weight lifting does not also involve cardiovascular training, you haven't done any real weight lifting
Your Bible for nutrition reference data: http://nutritiondata.self.com/
Your Bible for resistance training resources/demonstrations (if so inclined): http://bodybuilding.com/