WAYS TO LOSE WEIGHT

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)