Some people think that many of these diseases are hereditary and because their father, grandfather, etc., etc., had them, they are going to have them, now some diseases are transmitted from generation to generation, but changing their lifestyle, eating a better diet balanced and exercising regularly you can change the course of your destiny.
Did you know that most overweight people are prone to throat cancer?
The secret to success is having the courage to start in the first place, then what you need to consider is what you will look like in 6-12 weeks.
You can’t beat a bad diet
No matter how hard you train, you are what you eat. If you live on a junk diet, this is how you will look and feel, which is why any good weight loss program will combine nutrition with exercise.
The Start – Forbidden Foods
The first 2 weeks of your program should focus on flushing toxins from your body and losing stubborn fat, so these foods should be off limits for the first 14 days:
- all-alcohol
- Caffeine – coffee and soft drinks
- Wheat and Gluten: Pasta, bread, cakes, cookies, and most sauces that contain gluten to thicken them.
- Processed foods: anything that contains electronic or prepackaged numbers such as microwave and prepared meals
- Sugar
- Cream, low-fat margarine/butter spread, and cheese
behind
- Drink water, when your body is dehydrated it stops burning fat, you should consume at least 2 liters a day, if you find it bland add a little cordial
- Drinking green tea helps speed up metabolism
- Cook with extra virgin coconut oil, it tastes great, it helps lose fat, olive oil is good for your salads but when heated it turns those good fats into bad fats
- Keeping a food diary, good and bad, helps show what’s working and what’s causing your low energy level.
- Exercise: Healthy eating and exercise go hand in hand on a weight loss journey, so double your chances and do both.
What can I eat in the first 14 days?
Lettuce leaves and rabbit food, just kidding, check out the list below to create delicious breakfasts, lunches, dinners and snacks. This is not a carb-free diet, although your bread intake is restricted in the first 14 days, whole foods are a necessary part of your balanced diet, so don’t cut carbs.
Meat
Beef, chicken, turkey, rabbit
Beverages
Water, green tea, herbal tea, rice milk, almond milk, soy milk
vegetables
Lettuce, carrot, arugula, spinach, cabbage, watercress, leek, peas, peppers, mushrooms
Fish
Mackerel, salmon, tuna, sardines, cod, shrimp, crab, trout, squid
Fruit
Berries, apple, mango, coconut, grapefruit, melon, pineapple
Dairy products
Eggs, feta cheese, goat cheese, cottage cheese, plain yogurt
walnut seeds
Almonds, Brazil nuts, Cashew nuts, Macadamia nuts, Pine nuts, Poppy seeds, Pumpkin seeds, Flax seeds, Walnuts
oils/fats
Sesame, almond, coconut (cook with this one), fish oil, olive oil, hummus
Grain
Wild rice, brown rice, legumes, lentils, basmati rice, rice cakes, oatmeal, couscous
Appetizers
Carrots and Hummus, Fruit, Handful of Nuts, Rice Cakes, Plain Yogurt, Meal Replacement Shake
meal plan example
07.30 Breakfast
Porridge made with water, add some raisins, berries or seeds
10.30 Snack 1
Strawberries or blueberries with low-fat Greek yogurt or a meal replacement shake
13.00 Lunch
Feta salad with peppers (if you like it hot, hot peppers are great for weight loss) and a handful of brown rice
15.30 Snack 2
Hummus and carrot sticks. (Warning: Humous can be much more) or meal replacement shake
18.00 Tea
Sautéed with prawns
20.00 Snack 3
Small handful of almonds or cashews
Good fats Bad fats
Here’s the thing, you need fat to live, but too much fat will shorten your life, so cut back on saturated fat and eat more unsaturated fat.
Saturated fats can cause a buildup of cholesterol, which can lead to heart disease. On average, we eat 20% more saturated fat than recommended, which is 20g for men and 30g for women.
unsaturated fats are good and can lower blood pressure.
Saturated fats – fatty cuts of meat, butter and lard, cheese, especially hard cheese, cream and ice cream, cakes, pies and cookies
Unsaturated fats – Blue Fish Oils (salmon, tuna, mackerel), Avocado, Nuts, Seeds, Sunflower and Olive
low in fat
Low fat doesn’t necessarily mean it’s the healthiest option, for example a low fat mayonnaise is still high in fat, just not as high as standard, and with most foods when they reduce fat they usually is replaced with sugar (Weight Watchers meals are a typical example, which is why Weight Watchers is not recommended for people with diabetes, meaning the product is actually higher in calories than it originally was.
protein
Protein is an important part of your weight loss program, protein is needed to repair and build muscle after your workout, if you’re low on protein the only place your body can get it from is your muscle tissue, which you’ll avoid let your muscles grow. You’ll still lose weight, but you’ll just be a slimmer version of yourself with no toned or defined muscles.
How much protein do we need?
To successfully lose weight through diet and exercise, you need 1 gram of protein for every pound you weigh per day, whether from animal or plant sources, protein supplements in the form of whole foods like hemp are highly recommended or pea protein for a boost, these can be drunk as a shake or sprinkled on top of salads, in stews or soups, even mixed with peanut butter to make it SUPER peanut butter.
Although protein-dense animal proteins are typically higher in saturated fat, it’s best to opt for lean meats like seafood, poultry, lean cuts of beef, or lamb. Plant proteins include vegetables, soy, nuts, and seeds, all of which contain healthy unsaturated fats.
carbohydrates
Carbs are your body’s source of energy, they provide regular energy throughout the day, but too many carbs will make you feel tired and sluggish, try eating carbs before a workout and you’ll find it harder to perform, but we need a regular supply of carbohydrates throughout the day to provide us with the energy we need, and we need our protein for muscle repair and growth, plus the energy needed to break down this protein uses a lot of fat-burning calories.
The importance of weight training
There is more to weight training than you think. Now everyone knows that cardio like running, biking, and aerobics are great for weight loss, but as soon as it stops, the fat burning stops.
What makes weight training so unique is that you continue to burn calories long after the training session has stopped, even while you sleep, why? Because through weight training, for every pound of muscle you gain, you’ll burn an additional 50 calories each day.
One thing to keep in mind here is that, pound for pound, muscle weighs more than fat, so at first you might think you’re gaining weight, but what’s happening as your body gets toned, the weight is changing and you are starting to look thinner. This is also best for women because it is testosterone that is responsible for muscle building and form and women only have about 5% of men, women will tone but not bulk up but not only that, training of resistance can help prevent osteoporosis and arthritis.
The health benefits of weight training go much further, for example just two 15-20 minute sessions a week can also help reduce your risk of injury as you will have stronger muscles, tendons and ligaments they are more flexible, so they can cope with more stress.
It can also have a positive effect on insulin resistance, resting metabolism, blood pressure and body fat, it will also reduce the risk of diabetes, heart disease and cancer.