Weight Loss – How I Went From 340 to 199 Pounds, Part 1


I have lost a good old way of 140 pounds over two years: proper diet and exercise. There is not petty pills. There is no surgery. There is no crazy machine. I was 30 years old and 340 pounds.

Almost every day, I say to people who I have not seen many years ago, "Wow, you are wonderful!" And the next question … "What are you doing?" So I wrote this article


Of course, as a general disclaimer, Here's my hint shared with you, my personal experience. I am not a professional health expert – for decades I've read hundreds of articles on dozens of books, nutrition, exercise, weight lifting. I am not a doctor. You should seek advice from your own doctor before beginning any type of weight loss or exercise planning.

Hint 1. It is all about calories

First, it is bad news. I am convinced that with the right meal and appropriate exercise, most people can lose weight and be safely taken. Weight gain and loss are directly linked to the calories you eat and the amount of calories you consume by exercise. What is calorie?

Calories are a unit of thermal energy. Specifically, it is the amount of thermal energy required to raise 1 gram of water by 1 ° C. How this relates to your body depends on whether food molecules are chemically degraded when you eat food and energy is used by the body (for muscle building and new cell construction) ( It is preserved as fat).

Now, in the calorie world, we need 3500 calories equal to 1 pound body weight. If you incorporate extra 3,500 calories with your diet without exercising this week, congratulations … you got only 1 pound (possibly all body fat). The good news is that you can lose 1 pound of fat by removing 3,500 calories from your meal, adding a 3,500 calorie exercise to your weekly schedule, or combining the two.

What's 3500 calories? If you are eating the wrong kind of food, there is not much in fact. If you eat king size order of 2 double hopper (1010 calories), french fries (590), king size onion rings (600), chocolate shake (440), you can consume 3,500 calories with one meal . Do not laugh … this is what I ate for dinner when my family went to Burger King …

The conclusion here is that you want to lose weight That means creating calorie deficits means that you have to burn more calories than you eat. You had to eat more calories than you burned to get fat … Now you need to lose weight by reducing calories. It's easy.

Hint 2. Eat frequently all day

Think of your body as a furnace. You want the furnace to burn fuel as efficiently as possible. In order for it to happen, it must be hot and stable during the day.

It is necessary to light the fire frequently to keep on burning. Please eat every 3 to 4 hours and maintain your metabolism every day. My personal tips: I eat at evenly divisible time in 3 hours. It's breakfast at 9 AM, lunch at early in the morning, lunch at 3 PM, dinner at 6 PM, snack at 9 PM,

I am personally working late (I usually work my own Most of "actual work" will be done between 10 pm and 2 am). But if you need to eat at another time, that is fine. .. You take the total number of calories you eat all day and divide it into 3 hour intervals. Continue to burn that fire! If you can not take a break every 3 hours, please bring a protein bar.

If you skip breakfast, it will be very hungry until lunch comes. If you skip lunch, the possibility of pampering yourself at dinner will be higher. why? Your body says, 'Hey, I need a lot of food.'

Tip 3. When you start a food & drink, time to eat food increases. Exercise Journal

Please do not reject this section. Hooray! The first few times I read about doing this with fitness and weight loss books, I told myself, "I have no time to do this, but what do you really do?

I can not emphasize how important it is to write down everything you eat.You need small notes.What you have eaten, what you ate, what you eat, what you eat, what you eat, The number of calories you ate, and the time you ate it is easy It's easy to write down the intense exercise and other activities rather than just sitting around.

Taking time to recognize what you eat It is the first step to lose weight and many people do not really know how much they eat habits.When I started doing this … … [1 9659020]


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