If you are really trying to lose weight, though, then keep in mind that
You have change your lifestyle and start from 0 again. There is no way out
of that You need to start a healthy diet and make sure that your diet contains
healthy foods. Your diet should not contain too much oil or fat. Instead, it
should contain all the food groups, including protein, fats, carbohydrate, vitamins, minerals and good fats.
Other diet tips include cutting down on cholesterol in your foods. Try to eat
natural, wholesome foods Instead of eating out,
cook at home and eat home cooked meals. Try to eat six to seven small meals
throughout the whole day, instead of three large ones. If you are a regular
consumer of alcohol or a smoker, you will have to cut down on these if you are
really willing to lose weight.
Protein Sources:
Meat – Beef, Chicken, Pork, Lamb, Bacon, etc. Fish and Seafood – Salmon,Trout, Shrimps, Lobsters, etc. and Eggs – Omega-3 enriched or pastured eggs
are best.
Fat Sources:
Coconut Oil , Butter , Olive Oil , Lard , Tallow.
Carbohydrate Sources:
Vegetables (all kinds) , Fruits , Oats and oatmeal , Brown rice , Seeds
Nuts , Quinoa , Chia , Yams , Lentils ,Whole grain breads , Whole grain pitas , Whole grain cereals , Potatoes , Whole grain pastas and Beans.
Vitamins Sources:
Vitamin A
Beef , Eggs , Chicken , Fish , Seafood , Apple , Apricots , Oranges , Mangos , Cantaloupe , Watermelon , Kiwis , Plums , Peaches , Blackberries,
Greens , Carrots , Spinach , Collards , Pumpkin , Peas , Broccoli , Tomato ,
Turnip , Escarole , Wheat germ , Cheese , Milk and Yogurt.
Vitamin B
Asparagus , Bananas , Broccoli , Dates , Dairy products , Fish , Figs , Nuts, Seeds , Spinach , Pulses and Potatoes.
Vitamin C
Broccoli , Spinach , Green pepper , Peas , Potatoes , Lemons , Strawberries , Pears , Lime , Chicken , Seafood and Pork.
Vitamin D
Corn flakes , Mashed potatoes , Dark green leafy vegetables , Milk , Yogurt , Ice cream ,Organ meats such as liver, kidneys , Eggs , Mackerel and Salmon.
Vitamin E
Avocado , Tomato , Watercress , Brussels sprouts , Spinach , Berries ,
Salmon , Whole grain products , Nuts , Olive oil , Sunflower oil and Mackerel.
Vitamin K
Meat , Liver , Egg yolk , Whole grain , Vegetables like , Brussels sprouts
Celery , Parsley , Iceberg lettuce , Peas , Asparagus , Cabbage , Cucumbers , Broccoli and Soybean .
Vitamin P
Oranges , Lemons , Lime ,Tangerines , Mangos , Grapefruit , Cherries ,
Blackberries , Plums , Carrots , Tomatoes , Green pepper , Broccoli , Onions , Red wine , Buckwheat , Garlic , Milk thistle , Pine bark and
Yarrow.
Minerals Sources:
Calcium
Almonds, figs, beans, carrots, pecans, raisins, brown rice,
apricots, garlic, dates, spinach, sesame seeds, brazil nuts, cashews, papaya,
avocados, celery.
Chromium
Brewers yeast, clams, cheese, corn oil, whole grains.
Copper
Soy beans, Brazil nuts, bone meal, raisins, legumes, seafoods,
black strap molasses.
Iodine
Kelp, dulse, beets, celery, lettuce, Irish moss, grapes,
mushrooms, oranges.
Iron
Kelp, raisins, figs, beets, soy beans, bananas, asparagus,
carrots,
cucumbers, sunflower seeds, parsley, grapes,
watercress.
Magnesium
Honey, almonds, tuna, kelp, pineapple, pecans, green vegetables.
Manganese
Celery, bananas, beets, egg yolks, bran, walnuts, pineapples,
asparagus, whole grains, leafy green vegetables.
Phosphorus
Mushrooms, cashews, oats, beans, squash, pecans, carrots,
almonds.
Potassium
Spinach, apples, tomatoes, strawberries, bananas, lemons, figs,
celery, mushrooms, oranges, papaya, pecans, raisins, pineapple, rice,
cucumbers, Brussels sprouts.
Sodium
Turnips, raw milk, cheese, wheat germ, cucumbers, beets, string
beans, seafoods, lima beans, okra, pumpkins.
Sulphur
Bran, cheese, eggs, cauliflower, nuts, onions, broccoli, fish,
wheat germ, cucumbers, turnips, corn.
Zinc
Mushrooms, liver, seafood, soy beans, sunflower seeds, brewers
yeast.
Last
but not least you need to get plenty of exercise every day. Your routine must
include cardio, strength and weight training. Exercises are a part of any kind
of weight loss program. It is for both
women and men - and it does not make you grow big muscles !! (you need lots and
lots of calories for that . The really best way you can do it, is to get a
fitness trainer to create an individual program for you. If your time doesnt
allow this, then this is the next best thing you can do: make your self simple
program to train 3 times per week, with one rest day in between.
Perform
1 to 2 sets of the following exercises:
CHEST
Dumbbell Bench Press (1x12)
Dumbbell Flies (1x12)
BACK
Wide Grip (Lat.) Pulldown (1x12)
Seated Rows (1x12)
TRICEPS
Triceps PushDown (1x12)
BICEPS
Standing Dumbbell Curls (1x12)
LEGS
Leg Press (1x15)
Leg Extension (1x15)
Leg Curl (1x15)
