Weight Loss: Do you want to lose extra pounds? Do you feel that you have extra weight, which makes your daily life difficult or does not make you feel good? Then, all you have to do is listen to the advice of women who have managed to lose more than forty-five kilos. In more detail:
Weight Loss: SHANNA FICHERA, 28, of California
- Start with something small: “I started walking or running for just 15 minutes a day. I exercised for up to 30 minutes. Then I could do a little more exercise. It was a very gradual process. "
- Do not give up when you reach a point where you will not lose weight so easily: “I remember the blow of the first stage and the feeling of defeat I felt. But you need to get over it and not give up trying to make your plan work. We should not be disappointed. "
- Be realistic about what habits you need to acquire: "When I was obese, I ate french fries every day, as well as carbs at almost every meal. Like a sandwich for lunch or pasta bread for lunch. A diet so heavy on fried foods and carbohydrates is simply not conducive to weight loss. To lose the weight you want, instead of three large meals a day do the six small meals. Eat mostly fresh vegetable salads with lean meats and nuts. Do not eat any more bread. Try to reduce it or even skip it! ”
Weight loss: BRIANNA BLANK, 19, of Connecticut
- Find a healthy meal that you enjoy and can eat all the time: “In college, I researched the food available in the cafeteria to find the healthiest options. I then permanently added to my diet a turkey sandwich with whole wheat bread and mustard. So I ate this at all meals and dinners. I was so focused on achieving my goals. "I did not feel like I was eating the same thing all the time."
Weight loss: MARIA GORDON, 28, of Maryland
- Start with a small change: "I realized that a lot of sugar and the many calories we consume come from soft drinks then I challenged myself to consume only water - and not sugary drinks! -for 30 days. After just one successful week, I decided to add another challenge :. to Reduce the Carbohydrates I Eat. "I changed the white bread I ate into wholemeal bread and when I wanted rice, I used brown rice."
- Make your old favorite foods in a healthier way"I love burgers with french fries, so I started cooking healthier versions of the foods I love, so I made a burger with turkey burgers with wholemeal bread and sweet potatoes."
- Prepare for heavy meals"When I know I'm going out to dinner, where I'll probably get extra calories, I eat light meals all day, like a smoothie for breakfast and a salad for lunch."
Weight Loss: Alyssa Ann Heidemann, 31, of South Dakota
- Change bad snacks for good snacksQ “I used to eat chips, chocolates, candies and other snacks all day, but now I eat six times a day. My new snacks are protein bars or drinks, peanuts, celery sticks with PB2 (the lowest fat peanut butter), and low fat cheese. ”
- Make smart choices in your salads: "I cook most of my meals at home now, but if I go out I will make healthy choices in the restaurant. For example, while I used to eat tacos, burgers, french fries, now I prefer to get salads without croutons and I ask for a sauce to put on top that is low in fat. ”
- Cook for yourself: “I cook fish with olive oil or I make barbecue with turkey. I eat green beans, carrots, celery, low-fat cottage cheese, peanuts, olives, low-fat yogurt, grapes, and tangerines. And they usually do not feel hungry. ”
- Double the vegetables: If you feel hungry after a snack or meal. "If I'm still hungry, I eat vegetables instead of junk food."
- Make and take snacks together at work if you work until night: “The period when I gained a lot of weight was when I resorted to junk food on the way home from work at 9:30 or 22:00. Now I bring food and snacks from my house, "and I do not die of hunger and so I have more control."
- Say no to free refills: "I used to drink Coca-Cola all the time. these habits. ”
Weight loss: SARA LUGGER, 36, of Michigan
- Do not have at home foods that tempt you: "I do not have ice cream at home, because I can not stop myself and in the end I will eat it all. So when I want ice cream I go out and get a small ice cream cone. Even then, I just have a cone and nothing more and I know I will stop. ”
- Get around during your lunch break: "During my meal, I will walk down the aisle to work or out for 30 to 40 minutes."
- Have your snacks everywhere: "I always carry a meal stock or a bar in my bag and car to eat every time I miss a meal. That way, I can stop the hunger and not eat more later. ”
- Eat more often: "I changed the three meals a day into six small meals."
- In a restaurant share the food with your friend: "When we share meals, we will end up eating smaller portions, without being tempted to eat what is left on our plate. If you do not have someone to split your meal, take the package home, and try to keep it in it for at least two days. ”
Weight Loss: STEPHANIE AROMANDO, 28, of New Jersey
- Lift weights to lose weight"While aerobics has helped me burn fat, weights owe much to my weight loss success. The heavyweights along with a trainer really helped me to shape my body. About four months after I started, I was able to squat holding 163 kg-11 kg more than when I started my weight loss journey. "
- Move even on your break: “I work six days a week. I have one day off a week. In it I will walk or take a yoga class. ”
- Take responsibility for unhealthy habits"It is still difficult for me to admit that I ate too much. At least once a week, I would stop on my way to school to get a bun with cream cheese, and a hamburger with ham and egg, and a sausage with egg and cheese in another bun - I had even bought three soft drinks like that so the staff thought I had breakfast for three people. Then I ate them all. Three sandwiches in my car. I said I was addicted, but that was nothing more than a simple excuse. ”
Stephanie's other tips:
- Do not use exercise as an excuse to eat well: When I started my journey, I decided that I did not want to "facilitate" a healthy life. I immediately stopped all the unhealthy foods I ate. This is because I did not want to use my fitness program as a leave to continue eating unhealthily with the excuse “Well, I did my exercise. "So, whatever I eat is okay."
- Make sure you eat simply: I have a minimalist approach to diet: My diet consists of lean protein (chicken, egg white, turkey), complex carbohydrates (quinoa, sweet potatoes, oats), healthy fats (coconut, almond, almond and oil). I eat green leafy vegetables as healthily as I can - local vegetables, organic, when possible, and less processed.
- In the supermarket, shop by subway: It only goes to the corridors you have to go. Avoid those who have chocolate, shrimp, etc.
- Prepare your food in advance: “I eat five small meals a day. However, I only prepare them twice a week. This is because I cook large quantities. The goal is to have everything ready when I'm hungry. "
- Plan once a week to make a more unhealthy meal: "I allow myself to eat something 'dirty' that week right after my hardest workout. That's how I eat the food I crave, while still staying on track. ”
- Drink all the water: “I take a big water with me all day until it 's over. Taking it all around campus seems ridiculous, but I don't care. "
TANISHA SHANEE WILLIAMS, 30, from New York
- Put on music when you do not want to go to the gym: "Being physically active has nothing to do with whether you go to the gym. It has to do with whether you move and whether you burn calories. This is what counts. When I do not want to go to the gym, I just turn on the music and dance. Alternatively, I do hula hoop with my niece. ”
- Treats do not work in your home: "I do not have juice, chips, or cookies in my house because they are delicacies. I do not eat them every day. At some point I can eat but in moderation and in small doses. ”
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