It's been awhile since I updated this page and I have learned A LOT about loosing weight. I lost 36 pounds in 4 months, and have kept it off now for almost a year. I was so excited about my weight loss, that I wanted to let others know how I lost the weight. Here is what I have learned:
You don't need a lot of equipment. Most anything will do. You just need something to keep you busy and get your heart rate up. Jumping jacks, running in place, skipping rope, etc. I love the bike, so a static bike (or just the pedals) are great or of course riding around on the bike works too. (But you have to go fast and/or far.) Take the dog for a walk every night. If you don't have a dog, go to the pound or humane center and adopt one. Now you have a buddy to remind you to take your walk. He or she will love you no matter what size you are! :-)
The type of diet you eat is critial. The problem is most American's eat a very acidic diet. Our pH is wacked out! I originally bought pH strips and tested daily. I bought some of the supplements that are supposed to lower your pH, and while they do work, they are EXPENSIVE. I found a better way: Eat yogart! More on this on my diet page.
Get at least 6 hours of sleep a night. Here is what happens: During the night, your body actually burns fat naturally. You don't need any pills for this to work. The problem is our diet is too acidic. In order to keep the bloods pH correct, our body stores the excess acid in fat cells! That's why it's so hard to lose weight. So, what you do is eat at least 6 oz of yogart before you go to bed. That will help take the pH to a more neutral condition and your body will then release the acid trapped in the fat and burn the fat. It will do this all while you are sleeping.
Click here for my exercise routine.
Click here for my eating routine.
Click here for my killer smoothy receipt.
Click here to see why I think these are the best excercise machines.
Click here to understand the relationship between body fat and body weight.
Isn't fitness equipment expensive? No! I bought everything you see in the center panel of this this page and didn't even spend $900. But you don't have to buy the equipment all at once. Just pick one that appeals to you, buy it, and then use it! You'll be back for more, I'm sure.
By "My Diet" I don't mean any sort of diet plan, but just what I eat. The most critical thing is to keep yourself a neutral or slightly basic (non-acidic) diet. It's really hard to follow though, because foods don't have any labels on them telling you if they are acidic or basic. Things like tomatoes, citris, etc are acidic. Dairly products are basic. However they usually contain a lot of fat too. So only eat low fat dairy products.
Stay with the standard, fish, chicken, a little beef and even less pork. Lots of veggies, no creamy sauces or dressing. Learn to enjoy how veggies taste on their own. Do not eat out unless you have to and always consult the resturaunts website for their nutritional information before you go. That way you will know what to order before you get there and won't be tempted by their colorful menus. Don't even open it. We don't eat at places that don't have their nutritional information online.
The key is the fat to protein ratio. For your main food, there should be 2-5 times more protein than fat. If you see 15 grams of fat and 15 grams of protein, skip it! If you see 30 grams of fat and 90 grams of protein, go for it! It's actually more healthy for you. For your deserts and goodies, you should NEVER have more fat than protein. For a very small portion of a cake or goody, make sure the fat is no more than the protein. This can be a challenge, but it is possible if you look hard enough.
Skip the appetizer. Skip the chips. Skip as much as you can, any fried food. Even the best fat to protein ratio will go crazy with fat when it's fried. Go for grilled, broiled, baked foods.
You don't have to eat it all! Take some home in a doggy bag, or put it in the refrigerator for later or tomorrow. Lots of us grew up during the depression times (or raised by parents who did) and we are taught to eat everything on our plate. We have to stop that. Save it for tomorrow, give it to the dog, don't cook so much or throw it away.
Eat yogart for snacks and before you go to bed. I make a killer smoothy for desert. Here's my killer smoothy receipt.
Check your weight in the morning. If you follow this advice you will loose 1/4 to 1/2 pound a day.
DISCLAIMER: I am not a doctor. I am not giving medical advice. I'm only telling you of my experiences. You should always consult a medical professional before attempting any weight loss program.
My 7 Rules for losing weight
1. No eating after 6pm. Drink water, eat your yogart and/or a banana (1) if you must.
2. Buy a
Tanita® Body Fat Monitor. (New! Lowest price I've ever seen!)
2. Keep a diary. Just use a regular calendar, mark your body weight and body fat every day.
3. Weight yourself at the same time each day.
4. Keep your diet out of the acidic range. You can monitor your foods if you like, or just eat yogart for a snack and around bedtime.
5. Eat slower, prepare portions about half what you are used to.
6. NO JUNKFOOD! NO FASTFOOD! Instead eat soup, fruit, salad or yogart.
7. Do your exercise every day. Even if it's just for 5 minutes, do it everyday. Make a schedule like I did and stick to it! It does not take alot, just consistancy and keeping your heart rate up and your pH neutral or slightly basic.