How To Lose Weight Fast … And Keep It Off

By Robert Coates on Tuesday, November 16, 2010
Filled Under: Health

lose weight fastTalk to anyone that’s lost a lot of weight and ask them how they did it, and you will likely be told about the diet plan they used or the exercises and trips to the gym and things like that. What you really want to do is talk to the person that lost their weight two or three years ago and have managed some how to keep it off.

Having lost a lot of weight myself on more than one occasion i have a few personal observations about how the whole thing works and how one has to adjust  psychologically  to deal with it. Yes that’s my first observation. Losing weight starts with how you think about it and how motivated you are to try. It’s about your head … and not your mouth.

Unless you are really really motivated and want to do it, you will not be able to discipline yourself to follow through and reach your goal weight. You need to set a target date when you will reach your goal weight. Take a piece of paper and write something like “By next May 1st. 2011 i will have reached and be beneath my target weight of xxx pounds.” Figure to lose about a pound a week.

Use BIG red letters and tape it to the fridge door so it’s always in your face. Next clean out your cupboards and fridge of all the junk food and toss it. YOU know what it is. Just get rid of it. In place of the junk food move in some tasty snacks that you can use when you get hungry … because at times you will get hungry and have to eat some extras. Better an apple or handful of nuts … even peanut butter, than those butter tarts or cup cakes that you are use to.

Here’s the fast rule. The heavier or fatter or more obese you are … doesn’t matter how you say it, its how you THINK about it .. the faster the weight will drop off in the early going. After you see the progress made with the first few pounds it will encourage you to tighten up the rules a bit more and to stick with it.

How do you discipline yourself to stick with it you ask? Forget the diet plans and all the expensive foods and things they want to sell you. Do a Goggle search for the “Weight Watchers Points System” and download it. It’s free.

It assigns a point value to all kinds of foods. You’ll have to read up on how the points system works but lets say that you decide that all the foods you eat off that list each day will not add up to be more than 30 points. You can then vary what you eat each day as long as you don’t exceed the 30 points.

It’s a very simple system that works really well. On the weekends they offer you the luxury of increasing your points by 5 or 10 when you are out having some fun. After you lose your weight, with a bit of experimenting you can find the right points value  to keep you at the weight you want to be.

This is a simple system that works and gives you the discipline you need to eat right forever. All you do is watch your points and you will soon memorize what they are so if you want that extra piece of bread you know its 2 points, and so losing weight becomes a daily exercise of adding up a few numbers.

Did i say exercise. Of course you need some of that to. May i suggest you get yourself a stationary bike, but use it like this. You want to do interval training with it. You can look up a formal interval training program on the net by a Dr.Sears called P.A.C.E.

Basically you want to warm up on the bike slowly for about 2 minutes. Then pedal as hard as you can for one minute. Rest for the next minute. Repeat this cycle 3 or 4 times. You are done in less than 15 minutes. Do it every second day and you will lose your weight. It’s worked for me and lots of others.

Tenth Anniversary Of World Heart Day

By Robert Coates on Saturday, September 25, 2010
Filled Under: Health
world heart day

The last Sunday in September since year 2000 has been promoted as World Heart Day.

80% of premature deaths world-wide are caused by Cardiovascular disease. There are a large list of factors in our modern day lives that contribute to the problem. We don’t eat healthy and we don’t move enough or exercise. Smoking and too much booze are two more risk factors.

Conditions like high blood pressure, obesity, diabetes, stress, and a family history of heart problems are all negatives working against us.

Heart disease is largely preventable. Eating natural foods like fruits and vegetables is a good dietary step. Too much salt is not recommended either and one should monitor their weight, blood pressure, and cholesterol levels.

Wild North Pacific salmon is a very good source of protein and has the right level  of Omega3 for your body without any Mercury contamination. Grass fed beef is another recommended source of protein that has the right LDL/HDL cholesterol balance and not the excessive hormones and chemicals that feed lot beef has.

A handful of nuts like almonds, and walnuts, and seeds such as sunflower seeds make for good snacks and provide the body with the right kind of fats and nutrition.

Exercise is also an important ingredient to an overall healthy heart plan. Interval training requires only a few minutes of effort two or three times a week and is now considered to be one of the best ways to attain a good level of fitness.