Dieting 101 [2]

POR FIN!

The Diet is here.

What is a Diet?

• Food Choices
• Exercise
• Dedication
• Success

Foods

Reducing intake
-Eat smaller amounts more requently.
-Maybe 3 meals a day won't cut it. Try eating more smaller meals.
-Don't eat so much. It's not good for you now way, and it can also stretch your stomach out. You could get used to eating a lot at one setting. Try to stay with modest proportions.
-Eat slower! Give you digestive system a chance to take it all in. That way it will absorb the nutrients at a steady rate, and can keep you healthy! Also why would you want a bellyache after all that sushi? [Rachel!]
-Dont be naiive like some people and think that 1 meal a day will suffice for you. IT WON'T. You need good food to survive and stay healthy and out of the doctor's office. Don't be fooled, you may not feel hungry, or want to eat anything, but you NEED to. There are vital nutrients and minerals that you can't get from anywhere except in certain foods. They help keep your body immune system strong and ready to fight any sickness that may come your way. ALSO, skipping meals is dangerous to your health and the whole mission of loosing weight. Why would you want your body to store MORE fat? That's exactly what it will do whenever you finally do decide to put something inside of you. It will FIND a way to survive. So it will take fats and store them away for later.

Now here is the hard part:

Restrictions
-Candy
-Soda
-Cut back on chips
-Eating after TEN [Sorry Pastel, my family eats late.]
-Fast food is a definate NO
-Major Juices [Make sure to check the Fruit juice concentrations. It's usually in percents. If it contains NO FRUIT JUICE then chances are it's filled with sugar and citric acids. BAD.]
-Pizza [I know this one kills me.]
-DONUTS! [I just commited suicide!]
-ENERGY DRINKS. They don't do anything for you but give you a full blown sugar-rush and a headache for later. NO.
-Alcohol is a definate NO as well. No matter what you say, it's no good, and you should separate yourself from it as much as you can.
-Ice Cream = NO.
-Cut back on the caffine.

Food in General
"What We Can Eat."
-Whole Grains/Wheat breads. [White is fattening believe it or not.]
-Cereals [More specifically: Cheerios. Also good for the heart and cholesterol, Special K, Any type of wheat cereals. The Granola kind. Be sure to steer away from the children's cereals; they are known to be packed with tons of sugar and uneeded calories. The fact that they are children makes it ok for them because they have so much energy anyway, they could work it off in 5 minutes on the playgrounds.]
-Fiber! I read on this box of "FiberOne" brand bars that people who include fiber in their diet loose weight faster and more efficiently than people who don't.
-Those weirdo diet foods you were afraid to try. Be brave, they're not as bad as they seem. They even have sweets, that make it even easier to endulge on once in a while. South Beach Diet and Special K are my favorites.
-Fruits
-Powerades and Gatorade. They're full of minerals.
-Try to avoid whole milks. They are good too, but try soy once in a while. They have lots of flavors.
-Organic foods. Yum!
-Tofu!
-Smoothies. Make even the most hated foods taste good.
-Try artificial sweetners like Sweet N' Low Brand. Its a sugar-free and very sweet, way to give flavor to your drinks and foods.

EXERCISE

"Do this at least an hour a week. 45 Minutes a day if you're extreme."

You need to exercise to help keep you in shape. It comprises of more than just lifting weights. You need to have cardio as well. That's what "Burns the butter" and helps the muscles show. IN reverse, You need conditioning as well as cardio, when you thin out, you're gonna want some kind of physique, and to be TONED. That's one of the main goals.

Cardio
-Speed walking
-Running/Jogging
-Swimming
-Skating
-Dancing
-Gymnatics [ME!]
-Basicly any sport you can get your hands on.
-Stair climbing. [Great for the thighs]
-Biking.

Conditioning
-Lifting Weights
-Floor exercises
-Gym
-Yoga
-Pilates
-Ty-Bo

Dedication

No diet is easy. It's better to work off the excess weight than get lypo or something of another. People who work it off tend to keep it off because they have trained themselves to live a healthier lifestyle. It is going to take hard-work and dedication to get it off. Be strong you can do it!

Nothing great ever came over-night. It will take some time. Don't be discouraged. One of the best rewards is having someone come up to you and ask, "Have you lost weight?" Proudly hold you head up and say, "Why yes... Yes I have!"

Don't give in so easily, and when you're having some trouble/cravings at the check-out line [because that is just where they happen to keep all the candy and junk food] try to picture a healthier you and how good you will look in those snazzy new fitted clothes.

When you fail, you are failing yourself. You have to live with the fact that YOU gave up, and only YOU have the power to control YOUR body.

Success

Once you have reached your goal, why not make another? There's no rule that says you can't get in even better shape.

Also, don't let your hard work go to waste. Keep it off, continue the healthy eating, and don't go back to your old ways. You can do it!

Tips and Tricks.

*REMEMBER--Your body counts on this. Set goals and restrictions for yourself, and make sure you reach them every week.

*Remember to record your progress, and reward yourself once in a while for a milestone well passed.

*Drink more water: There's plenty of it, and it is the easier drink you can get to help keep your body replinished.

*Brush your teeth after evey meal--Brushing the teeth helps get rid of the food taste in your mouth, and that mint taste will help kill any arising cravings you might have later. [You know how nasty food can taste right after you have brushed.]

*Avoid snacking while cooking! You might think a little piece won't hurt, but 5 or 6 pieces just might. Try chewing some tasty gum while you are in the process.

*Keep a steady sleep schedule! Believe it or not, another step in staying health is getting a good night's sleep as often as you can. Give your body a chance to relax, and rest itself. The next day you will have more energy and be able to get active! In reverse, too much sleep can sometimes cause you to feel drowsy and lazy, and you're not going to want to do much. Don't be a couch potato!

*Don't be afraid to get down and dirty. SWEAT! It's good for you! Did you know that your body doesn't normally start burning off any calories until 20 minutes of doing exercise? Keep it flowing!

*If you must splurge [Eat bad food] every once in a while, keep it down to 1 every two weeks are less. Don't loose all your progress. Instead of taking one step forward for every step back, take 2 steps forward for every step back, and that way you will always be one step ahead.

NO MORE EXCUSES! THE TIME IS NOW! Are you ready for a better you? What are you waiting for?