First of all make sure you start drinking plenty of water, especially on the first stages, until you've reached your optimal weight!
As you will discount carbohydrates, your body is going to start burning fat and using it as main energy source. Water is essential and is needed to aid the metabolism of fat.
For those who suffer from any condition, consult your doctor; you might have decrease carbohydrates gradually. If this is the case, it might take you a bit longer to lose all the excessive weight And that is fine because everybody is different and every person should keep at their own pace, which is most suitable for them.
Ready? Let's do it!
1) Eliminate all carbohydrates from your diet.
This will include:
Sugars - fruit, honey, sugar, malt, milk;
Starch - potatoes extremely high in carbohydrates), rice, pasta, bread.
2) Cereals, fruits and vegetables should also be excluded as they contain high amounts of carbohydrates. However, because they also contain fibre, during this phase it should be supplemented to avoid problems with digesting.
3) Avoid drinking soda drinks, pepsi, coke, etc They contain sugars and caffeine.
4) You should also consider staying away from drinks which contain caffeine. Even though they are not going to influence you weight loss, it is a good idea to give your body all the support for it to be able to cope with a change.
5) Smoking should be excluded as it is a highly toxic poison for the whole of your body. It is likely to delay your weight loss progress. When you smoke, your respiratory system is influenced in a very negative way, preventing the oxygen going into the blood stream and subsequently limiting the normal functioning of the body's systems and organs. Therefore your body's ability to absorb necessary nutrients from the food and to get rid of waste products is going to be decreased, which is inconvenient when your body is undergoing such a massive physiological change like losing considerable amounts of body fat.
6) Alcohol drinks (especially bear) contain high amounts of carbohydrates and therefore should also be excluded; apart of some red wines, which are ok to drink. Plus the fact that when you consume alcohol, your liver has to work hard to get rid of it. And particularly at this stage you want your liver to concentrate on clearing waste products from your system rather than loading it with an extra job.
7)Proteins are going to be the main source of your nutritional necessities.
This includes animal food: meat, eggs, fish, poultry, milk (after first couple of weeks because of lactose contents), cheese.
Alternative sources are soy foods and plant foods, which are high in protein.
Remember to have all foods in moderation without overloading your body with high amounts of one kind of food!
8)Nuts and seeds should be consumed in moderation.
9) With this nutritional approach you will be able to lose weight even if you don't do a lot of exercises. However, results are going to be a lot more impressive if you do.
Start engaging yourself in a physical activities of any kind. You can begin by walking for at least half an hour every day in the fresh air or if you are comfortably able to ride a bike for the same amount of time, that would be even more productive.
It is also highly recommended that you start developing a habit of doing a little bit of exercises that are explained in the "exercises" section. You can start by doing the morning exercises, which do not depend on the level of your fitness and are suitable for everyone and take 10-15 minutes, while you are still in bed.
After you got accustomed to doing them every day, implement joint exercises in your daily workout. They should take you 15-20 minutes to complete.
You might already know your optimal weight, in which case you know your target. All you would have to do in this case is to go on a scale and you will recognize when your aim is achieved. At which point go to the last 3rd stage of the program.
However, if you are unsure about what weight suits you best, you don't have a target, so if this is the case, you should be conscious about weight declining and stop at the point when you are pleased with your result.
After the process of weight loss has started, you will start noticing big changes in the way you feel and the way you look.
Eventually you will reach the point when the rapidity of your weight loss progress is going to slow down and eventually come to a balance. That point is going to be your body's optimal natural weight!!!
It is now completely up to you weather you want to be slim or just lose a little bit of weight. You know what to do, you are in control!
Now that you have achieved your desired or natural weigh, it is time to look at a bigger picture. This is a very important stage at your weight loss adventure! It is here that weight loss diets lose their credibility in the eyes people.
When you decided to lose weight, you did it for a reason. It might have been the health that started to fail from time to time or it may have been the esthetical factors that encouraged you to make such a change.
Whatever was your motivation, now is the time to look back and recollect what you were like before, how much effort you have put into getting to where you are now and how valuable you consider your goal to be.
Most people feel an incredible benefit of losing all that excessive weight that possibly could have been preventing them from getting engaged in certain activities or just a comfortable living.
Once you have psychologically weighed all the values and decided that what you have achieved is what is going to make you happy, lets move on and examine how it is physically done.
To maintain a balance within yourself you should first learn to combine correct eating habits with right amount of daily exercises!
1) Physical training may not be essential for losing weight, but it is fundamental for a healthy body.
Doing both routines of exercises is going to take you about half an hour to 35 minutes, which nicely fits in your recommended daily workout.
Top this up with at least half an hour walk in the fresh air every day and find yourself something physically challenging to do twice a week.
After these activities you will notice that your food tastes the whole lot better, the quality of your sleep is going to be improved and the sense of internal satisfaction is going to be present with you at all times.
2) Try to stabilize your sleeping pattern, so your body would get approximately 8 hours of sleep a night. Relax for a moment during a day and do a few basic relaxation exercises, which are described in the "exercises" section.
3) If you have a genetic tendency towards being overweight, conscious food control is extremely important until you develop good eating habits.
After you have reached your perfect body weight, you can start introducing a few carbohydrates in your diet.
Fruits and vegetables should be consumed on a daily basis as they contain vitamins and fibre, which are essential for a good health. Fruits and vegetables in the original form have a preference over their juices because they contain more fibre.
A hand full of nuts and seeds should also be an irreplaceable part of your diet.
4) Once you have learnt how sensitive your body is to different foods and carbohydrates in particular, some starches can be added to your diet. If you will go ahead with these, make sure you choose the whole grain and whole meal alternatives, such as brown bread, brown rice, brown past, whole grain cereals.
5) Forget about refined carbohydrates and all kinds of processed foods!
You can let yourself go from time to time, but as soon as you make it a habit, you will be back to where you started and all your efforts are going to be wasted!!!
It is as simple as that!
There is one more thing you should be aware of...
You may think that once you start this slimming program, there will be no going back for you as far as cakes, sweets and biscuits are concerned; but let me tell you that first of all, after you have found the balance to keep your body healthy, you will most definitely be able to have anything you like. Remember that it is what you do on a regular basis that has the most influence. The other thing you will learn is that after your body gets used to being healthy and you - feeling happy with yourself, there will be no need for you to turn to all these foods for the wrong reasons of covering your unhappiness, as it may be the case with some people.
So for now you have to make it clear in your head that you are not being restricted from anything by anybody! Know what you want and when you feel lost or confused and will start asking yourself questions like: "why do I do all this? Who said I can't have something? Can I be bothered with something like this? Do I really want to follow this to to the end?" just reflect for a moment on WHY you started what you did and if anything, prove to yourself that you are strong enough to go all the way. Don't let you weakness stay in the way of your achievements!!! We all break down at some point and we all feel upset from time to time, it is our nature! However what matters is your ability to get back up on you feet and carry on doing what you set yourself to do!!!
The harder the journey, the greater the achievement!
There is one thing you should be aware of!
After you start losing weight, your systems are going to commence restoring their normal functions.
However, you might experience what is called healing crisis, meaning you will feel worse before you get better. It is not going to happen necessarily but if it does, don't worry, it's a natural process that will not last long. If anything it will be a signal for you that change is happening and you will feel a lot better in no time.
Should you start worrying about anything
