HELP!!!
THE WEIGHT KEEPS COMING!!!
Dean Storckmann
www.my-health-and-wellbeing.co.uk
11/18/2013
© My Health & Wellbeing
INTRODUCTION:
Help!!! The weight keeps coming!!! Is an e – book offering information on weight loss and the factors that help contribute to the world’s most hated enemy,
WEIGHT GAIN!!!
This e – book is based around food consumption and the real lack of exercise that many of us are guilty of, but if managed correctly this need be the case as weight loss can in SOME cases happen fairly quick ( By fairly quick I mean losing weight in a safe healthy manor that will not hurt one’s health & wellbeing).
You will find out how weight gain happens, what contributes to weight gain and
by understanding these methods you can learn how you can manage weight loss
in a safe and healthy way so you can enjoy life with a renewed sense of wellbeing.
You will get to know about some of the supplements out there that might be able to help and some type of diets that don’t work along with many tips on weight
loss and exercise.
DISCLAMER:
THIS E – BOOK IS FOR INFORMATIONAL USE ONLY AND SHOULD NOT BE USED AS
MEDICAL ADVICE OR A SUBSTITUTE FOR MEDICAL HEALTH CARE AND YOU
SHOULD ALWAYS SPEAK WITH A QUALIFIED MEDICAL PROFESSIONAL BEFORE
MAKING ANY CHANGES TO YOUR DIET OR EXERCIESE PLAN.
THIS E – BOOK IS NOT TELLING TO YOU CHANGE ANYTHING IN YOUR DIET,
LIFESTYEL OR EXERCISE PLAN. ALWAYS CONSULTE A DOCTOR AND SEE A QULIFIED
EXERCISE PERSION WHO CAN OFFER ONE TO ONE ADVICE ALONG WITH CORRECT
TRAINING POSTURE. WE DO NOT KNOW YOUR CURRENT STATE OF HEALTH AND
© My Health & Wellbeing
CAN NOT TEST YOUR CURRENT STATE OF HEALHT AND AS SUCH STRONGLY
SUGGEST YOU VISIT YOUR DOCTOR BEFORE MAKING ANY CHANGES WHAT SO
EVER. Kind regards
TABLE OF CONTENTS:
How do I gain weight? …………………………………………………………………………………Page 3
How do I lose weight? …………………………………………………………………………………Page 4
How to lose weight the healthy way…………………………………………………………… page 6
Everything you need to know about losing weight…………………………………….. page 7
Is Exercise Necessary to Lose Weight? ………………………………………………………..Page 9
How dose exercise affect weight loss? ………………………………………………………Page 11
Weight loss options?………………………………………………………………………………..page 11
Secrets to a flat stomach? ………………………………………………………………………..Page 13
Weight loss tips for busy professionals ………………………………………………….. Page 15
The Most Common Reason We are Overweight……………………………………….. page 16
Lose weight and have fun doing it! ………………………………………………………….. Page 18
Keeping Yourself Motivated to Lose Weight ……………………………………………..Page 19
How to Overcome Emotional Eating?……………………………………………………….page 21
Food and the calorie content ……………………………………………………………………page 23
Natural Weight Loss Products: Garcinia Cambogia Extract ………………………. page 24
© My Health & Wellbeing
Green Tea for Weight Loss ……………………………………………………………………….page 25
Avoid Winter Weight Gain …………………………………………………………………………page 27
Lose weight with a meal plan ……………………………………………………………………page 31
An example of a typical daily eating plan………………………………………………….. page 31
Here are our top 10 tips for weight loss …………………………………………………….page 32
Negative Calorie Foods: Eat As Much As You Want ……………………………………page 35
What's Wrong With Crash Diets? ………………………………………………………………Page 38
Are You Making These 3 Diet Mistakes? ……………………………………………………Page 40
EXTRA BONUS INFORMATION:
The Power of Antioxidants for Staying Young ……………………………………………page 42
Top Ten Power Packed Foods ……………………………………………………………………page 45
Five Easy Toning Exercises you can Do Anywhere ……………………………………..page 47
HOW DO I GAIN WEIGHT?
Well I know it is common sense to how we put on weight right? You eat too much
with a lack of exercise and WHAM!! You gain weight.
You see the body needs calories to live in order to repair and move around in day to day activates. But what the body does not need it will simply put away for safe keeping for future need (Our fat stores which can be anywhere on the body)
© My Health & Wellbeing
which is why we need to monitor our portion sizes and food choices at every
meal.
A lack of exercise will slow the metabolism which aids fat loss and cause even
more weight to pile on and eating the wrong kind of foods will not help your
cause either. If you find that you are having meals at very odd times of the day or having no routine to meal times will lead you to eat more than you should which again leads to more weight gain and probably leads to you picking before meals
too.
Are you in this category?
Do you exercise a lot and eat very few calories yet find when you stop training you put the weight on Just as fast as it come off? Well that’s because eating too few calories can cause to body to go into a survival mode & will store every calorie it can get its hands on to survived. You might even find you put on more weight than you started out with and here is a tip that is vital for weight loss, you should not go below 1200 calories a day as this is the minimal amount that the
body needs ( This can be more for other people).
HOW DO I LOSE WEIGHT?
The trouble is most of us just look at what the food looks like and don`t look at its contents which is most important. Now Ìm not saying that it won`t be healthy,
it`s just you need to really choose the right foods very carefully when it comes to weight loss. Avocado is full of good fats but if eaten in excess will contribute to weight gain and then we are still left fed up with no results.
We need to be monitoring our intake of complex carbohydrates, fats and fatty
proteins (proteins like pork and lamb are very fatty) as these can hurt our weight loss chances. DON`T cut out carbs all together as they are our brains only fuel
© My Health & Wellbeing
type and our body’s chosen choices of fuel. Have a small amount of carbs (pasta and breads etc) with a good variety of vegetable carbs and lean protein like
chicken or turkey, Fish is a great provider of the good fatty acids that help with brain function and cardiovascular health.
You may even benefit from spreading your meals out over 5 or even 6 meals with
small portion sizes as this will help you spread the calories out over the day and have every meal every 2 – 3 hours will help speed up the fat burning metabolism.
Avoid when you can having too much sauces with your meals as this will add to
the bad calories and try to have as many vegetables as you can with every meal
with lean meats and a small amount of complex carbohydrates. The most
important factor for weight loss is to have a balanced lifestyle incorporating all the right nutrients with a varied exercise plan.
GUIDELINE DAILY AMOUNT (GDA)
WOMEN
MEN
TYPICAL KCAL %
OF A DIET INTAKE
ENERGY KCAL
2000 KCALS
2500 KCALS
-
CARBOHYDRATES
230 GRAMS
300 GRAMS
45 – 65%
FIBRE
24 GRAMS
24 GRAMS
-
PROTEINS
45 GRAMS
55 GRAMS
10 – 15%
FATS
70 GRAMS
95 GRAMS
20 – 35%
(These guidelines were taken from Herbalife )
In some cases for weight loss it can benefit by reducing the carbohydrate intake to 250 grams and reducing fats to 70 grams which can aid weight loss. Calorie
intake will vary from individual which is why it is recommended you have a whole body analysis on muscle mass and metabolic activity which will give an idea of
calorie need.
How to lose weight the healthy way
© My Health & Wellbeing
There are so many benefits to living healthy; it is still a surprise that so many people are still finding it hard to do. One of the advantages of eating and living healthy is that it can help you to lose weight. This may seem like a difficult task, but it does not have to be. Instead of trying to find an easy way out, it is better to make a few lifestyle changes that will have you looking and feeling better. There are many quick fixes to weight loss, but the problem is that they never seem to last. The only way to lose weight and keep it off is to do it the healthy way. Here are some tips to get you started on your weight loss journey.
Eat healthy foods
The type of foods you put in your body plays a major role in how and why you
gain weight. Sweets, fatty foods and those that are high in cholesterol are bad for your body and for your health. This doesn’t mean you must eliminate your
favorite foods completely. It simply means you learn to limit the amount that you eat and how frequent you eat these treats. You can replace certain foods with
healthy options. If you crave something sweet, then have a fruit; bananas, apples, grapes, and pineapples are very tasty because they contain natural sugars.
However, the advantage of eating an apple instead of a piece of cake is that the apple will not go to your waistline.
Reduce your caloric intake
The amount of food you eat each day will play a significant role in your weight loss progress, so it is important to limit your caloric intake. If you are overweight, it simply means that the type of food and the amount you are consuming is
causing you to gain weight. This means you must make changes in both areas. Of course reducing your caloric intake does not mean starving yourself. It simply means consuming fewer calories per day than you usually do. Try for 300 calories less than usual, it’s really not as hard as it might seem. These simple steps can make it easier for you to limit your daily calories:
Replace sodas and other juices with water
Limit your alcohol intake at dinner
Serve fruits for dessert instead of sweet treats
© My Health & Wellbeing
Opt for skim milk instead of whole milk
Stop using sugar in your coffee or tea
Do not eat after 7pm or, if you feel hungry, eat a fruit
Increase your activity level
If you want your weight to come off and stay off, then you need to incorporate
some type of physical activity into your routine. It doesn’t have to be the tradition exercise program because this might not be for everyone, but you can try to find fun activities to keep your body fit and healthy. Take hikes with a partner, try a belly dancing class, ride bikes with your neighbors, play at the park with your kids, find a yoga center, go swimming, or do the traditional workouts. It really does not matter what option you chose once you do something.
Eating healthy is great, but eating healthy plus exercise is a sure way to lose weight. Remember that every time you exercise, you burn fat and calories.
Exercise is good for the mind as well as the body, so once you lose the extra
pounds you will not only be looking good, but feeling amazing, too.
Everything you need to know about losing weight
Have you tried a number of crash diets that leave you feeling defeated because
you did not lose a pound? Rest assured that you are not alone, but thankfully you can bounce back from failure. If your approach keeps you from losing weight,
then that is where you should make the first change. An attempt to lose as much weight in a little time as possible does not lead to success. This is not a
competition with anyone, but rather the effort to lose weight in a healthy way.
There are a few things you need to learn while on your journey to a slimmer,
healthier you.
Break your unhealthy habits
If you are overweight, then chances are you developed a few unhealthy habits
that need to be broken. What better time to start than now? Some people might
© My Health & Wellbeing
eat a reasonable portion for their main meals, but they tend to snack a lot, which is even worse. The problem with snacking is that you are unaware how much you
are really eating until it is too late. If are guilty of this, it is time to stop this unhealthy habit. When you need to snack, opt for healthy portions of fruits or
nuts instead of chips.
Don’t skip breakfast
Anyone who skips breakfast makes a mistake that many dieters make and,
ultimately, regret because skipping breakfast will not make you lose weight.
Breakfast is the first meal of the day and sets the pace for the rest of your day. It is also a very important part of your weight loss progress. Research has shown
that there is a direct link between breakfast and successful weight loss. When you eat a healthy breakfast, the body feels nourished and you are less likely to overindulge during the rest of the day. Make healthy breakfast choices such as
whole grain toast, fruits, cereal, orange juice, or a glass of skim milk.
Eat lots of fiber
Fiber can help you to reach your weight loss goal so it should be included in your diet. Fruits such as strawberries and pineapples contain lots of fiber. You can also get fiber from eating vegetables, brown rice, whole wheat bread, and cereal.
Other foods that contain fiber include:
Beans
Lentils
Legumes
Seeds and nuts
Corn
Peas
Brussel sprout
Potato with skin
Fiber plays an integral role in helping persons lose weight because:
© My Health & Wellbeing
It interferes with the absorption of fat
It is often found in foods that contain large amounts of vitamins and
minerals
It takes up lots of space in the stomach which makes you feel fuller for a
longer period
It takes longer to chew than other foods which means we feel satisfied
quicker
There are other things that you can do to ensure that your weight loss efforts are successful. Set a goal for yourself and a deadline for achieving this goal. Keep your timeline realistic; remember that this is a lifestyle change, not a quick fix scheme.
Aim for 1-2 pounds per week, not ten pounds. Studies have shown that people
who lose weight in a realistic timeline have a greater chance of keeping it off for good as opposed to those who lose large amounts in a short period. In order to keep track of your progress, you should keep a food journal and track the foods you eat throughout the day. At the end of each week if your goal is not achieved, your food journal can help you to pinpoint where you faced challenges.
Is Exercise Necessary to Lose Weight?
In today’s society where we are dictated by how we look and how much we
weigh, weight loss has always been a goal that we all strive for whether we admit it or not. We all have that ideal weight that we want to achieve. But how do we successfully reach this “ideal” weight?
In this fast-paced world of ours where we are always on the go, we have very little time to squeeze in some type of exercise. Between work and taking care of our
family, who even has time to work out? Which begs the question is exercise really necessary to lose weight? Which is more important in losing weight – diet or
exercise?
© My Health & Wellbeing
Some people have this mistaken notion that in order to lose weight successfully, we have to exercise for hours on end. Exercise is however only a very small part of the equation.
In fact, many studies have shown that weight loss programs focused on
decreasing your caloric intake make you lose two to three times more weight
than a program focused on increasing your physical activity. So what does this mean exactly?
It means that if your goal is just to lose weight, then diet plays a more significant role than exercise. Cutting down on your daily calories will make you lose more weight than just increasing your physical activity. Think about it. You will need to walk for 30 minutes just to burn off 150 calories from a donut. Imagine if you ate a Big Mac, large fries and a large glass of Coke, how many hours do you think it would take to burn off all those calories? If you just watched what you ate, then you would be more successful at losing the excess pounds.
However, this does not mean that you should forget about exercising altogether.
If your goal is to be healthy and increase your quality of life, then you need to incorporate exercise into your daily routine. There are studies that show that
adding exercise increases your life span. Exercise also reduces your risk of
developing medical conditions such as diabetes, heart disease, high blood
pressure, high cholesterol levels and some types of cancer particularly colon and breast cancer.
Furthermore, exercise can help improve your mood, reduce depression and
anxiety, help you sleep better, improve mental clarity, stall the aging process and give you more energy.
Although dieting by restricting your caloric intake is enough for you to lose
weight, working out is crucial for overall physical and mental fitness. A healthy diet and a regular exercise regimen will definitely give you a better quality of life that will allow you to live to the fullest.
© My Health & Wellbeing
HOW DOES EXERCISE AFFECT WEIGHT LOSS?
Exercise is man’s best friend for weight loss as it speeds up the metabolism and in some cases of exercise has you burning fat for up to 24 hours after you have
finished at the gym.
Here’s how it works:
You burn calories even while you are sitting there reading this e-book and even when you click the mouse you burn calories. This is great because when you think like this you can begin to realize that working out at the gym will help you lose a load of weight which is great
What you should do is plan a five day a week training plan with 3 days being
cardiovascular training say on Monday, Wednesday and Friday with a weight
training program on the other two days. Combining these two will help you
greatly as cardio training is great for weight loss and weight training helps you to build more lean muscle tone which needs to burn more calories to maintain the
muscle tone. You can speak to your local gym and book an appointment for a
training program.