In the previous article we discussed some important steps you should take before starting on a weight loss program.  In this article we will describe the program which is based on a sensible nutritional regimen and exercise.

Nutrition

Every good weight loss program is based on proper nutrition.  You do not need to starve yourself nor limit your food intake to any particular food category.  The nutritional suggestions in this article are based on a sustainable, balanced diet.  You should watch your portion sizes, but we will not specify how much you can eat.  You should also be mindful of how often you eat.  It is recommended that you do not skip any meals.  It is particularly important that you have a good breakfast, lunch and dinner.  In addition, you should have three snacks throughout the day, preferably in between meals.

Eat lean proteins

• Eat extra lean ground beef. (at least 90% lean)
• Eat skinless chicken.
• Lean turkey, roast beef and ham are better luncheon meets than high-fat meats such as bologna or salami.

Eat good carbs

Carbs are an important source of energy and whole wheat grains are very good carbs.

• You should eat brown rice, wild rice, oatmeal, whole oats, whole wheat, and rye.  Avoid white flower, white rice and white pasta, but be careful not to let color be your indicator of whole grain.  To be certain, read the ingredients.
• Avoid food that contains the following ingredients which indicate added sugar:  sucrose, high-fructose corn syrup, honey and molasses.
• Get in the habit of eating fruits and vegetables. Fruits and vegetables are an important part of a balanced diet.  Select vegetables that are rich in potassium, such as sweet potatoes, tomatoes, beans, spinach, lentils and peas.

“Tell me what you eat, and I will tell you what you are”

Anthelme Brillat-Savarin

Be careful with snacks

• Your snacks should consist mainly of fruits, including pineapple, banana, grapes, apples, melon, peaches and apricots.  Fruits can be eaten either fresh or dried.  However, you should avoid juices as they are high in sugar.
• Other good snacks include popcorn (without added salt or butter) or ready-to-eat whole grain cereals.

Eat moderate amounts of good fat

Some fat are actually good for you.  Particularly good are the fats found in nuts, fish, and olive oil.  However, due to their high caloric content they should be eaten in moderation.

Drink plenty of water

Hydration is a very important part of a good nutritional program.  You should drink at least eight glasses of water each day.

Exercise

Exercise is the second half of the weight loss equation.  Exercise and good nutrition complement each other and both are very important to a successful weight loss program.  Your exercise routine should contain both cardiovascular and strength training in order to be most effective.

Cardio Exercise

Your cardio exercise should consist mostly of activities that you enjoy and can do on a regular basis.  You should try to exercise at a level of intensity that will put you in what is called the fitness zone, which is when your heart rate is at 60-70% of your maximum.  Studies have shown that in this zone you burn the most fat.

There are many sports and other activities that you can practice as part of your cardio exercise.  Here is a partial suggested list:

• Walk, jog, or cycle
• Swim
• Canoe, row or kayak
• Dance
• Ski or snowboard
• Play any high heart-rate sport such as racquetball, basketball, tennis, soccer or volleyball

Another option is to exercise in a gym or at a home using cardio exercise equipment such as elliptical machines, stationary bikes, stair climbers or treadmills.

Strength Training

Increasing your muscle mass raises your metabolism and helps you burn fat.  In addition to losing inches, strength training also helps shape your body.  Contrary to popular belief, strength training will not make women bulk up.  Instead it will help tone both men’s and women’s bodies to a firmer shape.  Another benefit of strength training is that it helps build stronger bones which helps protect against osteoporosis, which is a degeneration of the bone.

Beware of exercise plateaus

Studies have shown that most people will plateau in their exercise programs somewhere between the sixth and eighth week.  For this reason, you should mix a variety of exercises and change your routine at least once during this time frame.

In conclusion, if you combine aerobic (or cardio) exercise with strength training and follow a well-balanced nutritional program you will lose weight and benefit from a higher level of health.

In the next article we will share with you some tips and techniques for keeping the weight off once you have achieved your desired state.