Weight Loss Tips

Some of you if read my previous blog post you are asking how I lost all that weight! Well here are some tips. You can also watch my weight loss tip video on youtube. Here is the link:

http://www.youtube.com/watch?v=trVrjUp06yk

Exercise tips:

Exercise, Exercise, Exercise. I can't say it enough. This is the only way you can loose weight and keep it off successfully. I would recommend doing a mix of cardio and weight training. That way you can loose the fat and turn it into muscle (that is where you loose the inches ;)).
For the first 3 months of my weight loss journey I went to Curves which I would recommend if your shy about going to the gym, need advice on loosing weight or just want to go to a smaller gym. After that I started going to the YMCA. There I went on the treadmill and did various weight machines. I also did ab and hip exercises with the exercise ball and on the floor. Now I just do the Treadmill and bike. I do half an hour on the treadmill - 3.6 MPH, 12 incline. Going high on the incline will burn the fat on the lower half of the body. I also go 30 min. on the bike. So I do a full hour of cardio.
I am planning to start the weight training again once I loose the last 5 pounds.

Recommendations:
- Mix of cardio and weight training
- Full hour of Cardio (I recommend working your way up to that ;))
- Make sure you take a break on your muscles and only weight train 3/5 days of exercise
- Do 5 full days of exercise
- Move whenever you can - park further in the parking lot, take the stairs instead of the elevator, when cleaning the house dance to music so that your getting more exercise, etc.
- You don't have to join a gym to loose weight - run around your local neighborhood or park, walk at least 2 miles a day at a good pace, etc.

Diet:

You must, must diet when exercising. The biggest reason being is that you must learn how to eat healthy so that you can keep the weight off when you achieve your goal. Learn how to eat the right portions and the right foods. Reduce your calorie intake by 500 calories or more if you like. Yes we are all suppose to eat 2000 calories on average a day to maintain your weight - so therefore on a diet you want to be eating 1300-1500 calories a day. I would not recommend eating 1200 calories a day because your body can only tolerate that for so long. Eating lower than that calorie level your body will go into starvation mode so therefore your body will hold onto that fat!
Also do not give up the foods you love to eat. However I do believe that you should stop eating the fried food, McDonald Big Macs, etc. as this is not healthy for you in the first place!
For example if you LOVE chocolate learn how to eat it in moderation. Like have a couple pieces of Dark Chocolate once a week. This way when you loose the weight you won't go back to the old habits and gain the weight back ;)

Recommendations:
- Eating the right portions and right foods:
- Veggies!
- Fruit!
- Reducing your calorie intake by 500 calories
- Make sure you do treat yourself
- Don't give up the foods you love - learn how to eat in moderation!
- Don't eat too much red meat - try for the 96% fat free ground meat
- Try the turkey burgers, chicken (without the skin!) and turkey if your a carnivore like me ;)
- Foods that fill my chocolate needs lol
- Skinny Cow Ice Cream Sandwich bars - 140 calories for only 1.5 grams of fat
- Fiber One Chocolate Granola Bars - 140 calores, 35% of your daily fiber
- Fiber is your best friend! It will keep you full and satisfied for longer. Fiber is in all of our fruit, veggies and certain foods
- Whole wheat/grains for bread- no white bread!
- Take your multi vitamins!
- Most important of all- Do not, Do not I repeat do not take diet pills or those pre packaged meals- you need to learn for yourself on how to eat healthy and loose that weight


I hope this helped some of you. I know this is a lot. But it takes a lot of work and effort to loose weight. You must be willing and wanting to loose that weight or otherwise it will never happen.
Good luck and if you have any more questions please don't hesitate to ask me!

- Heidi