How to lose weight, Iulian Cercel [story read aloud txt] 📗

be heavier in fruits and vegetables, whole carbohydrates and low in dietary fats.

Additionally, lean proteins, and lots of water for hydration and exercise are important. Even though we all have different nutrient needs and metabolisms, all these factors are still important to achieve weightloss in the safest and cheapest way.

The Benefits of a Balanced Diet

Opting for a balanced diet to maintain a healthy weight is important in order to achieve weight loss since you are still supplying your body the right amount of vitamins and minerals it needs to function properly. When combined with consistent exercise, it is inevitable that you will lose weight without risking any health problems.

Maintaining a balanced diet with the aim of losing weight is beneficial as compared to products that promise a quick and easy way to weight loss. First, it lessens the risk of your developing cardiovascular diseases like heart diseases and diabetes. It can also aid you in controling these conditions if ever you are suffering from one. This healthy regimen also promotes regular metabolism and a healthy digestive system, which will enable you to lose bad fats and absorb the good ones.

Aside from that, the choice of eating a balanced diet will definitely boost your confidence knowing that you will achieve your desired weight in the healthiest way possible.

How to Start Right

Starting out can be quite a challenge but it should be easy. Always remember the basics of eating more whole-carbohydrates by avoiding foods like chocolates, ice creams, chips, sodas, cookies, cakes and many others. These types of foods contain high amounts of sugar, cholesterol, salt and other unwanted substances.

These foods are also called ‘empty calories’ since they do not provide nutrients other than calories. Choose to drink fresh fruit juice instead of sodas, as they add approximately 500 calories more to your diet.

With that in mind, plan your meal correctly by adding more of the good kinds of food. You can have a high-fiber cereal with low-fat milk at breakfast, and then lunch would be a grilled turkey sandwich over whole wheat bread and a vegetable salad. Dinner can be baked fish and vegetables.

These are just a few of the simple dishes you can make and they are even easier to prepare. Just keep in mind that every meal should contain a variety of foods, such as fruits, lean proteins, vegetables and high-fiber carbohydrates.

Chapter 5:

The Blood Type Principles of Weight Loss

Synopsis

A lot of people are now understanding the importance of having a healthy body. This is why there is a surge in the health and fitness industry. A lot more people are now going to the gym to try different forms of exercise to get in shape.

People are also trying different kinds of diets, from Atkins to Paleo to South Beach to Weight Watchers. All of these are effective, though some more than others. But did you know that there’s a diet that is designed for your blood type? If you have tried almost all of the famous diet trends available and have not seen a lot of results, then this might be the perfect one for you.

This diet was designed by Doctor Peter D’Amado and is called The Blood Group Diet. This new diet is gaining more popularity because a lot of the big names in Hollywood say it’s the reason for their amazing bodies. Actors like Courtney Cox and Cheryl Cole swear by it.

So what exactly is The Blood Group Diet and how does it work?

It is believed that each blood group reacts differently to each food. So if you follow the diet designed for you, the chances of losing weight will be higher because your body will absorb food more efficiently.

Let’s look at the diet closely. If you have Blood Type O, which is the most common blood type in humans, then the diet should be similar to Paleo where it is encouraged to eat more like “hunter-gatherer” style. This means eating food that was available to our ancestors before agriculture growth and advancement in technology happened. High protein and low in carbohydrates is the way to go.

Along with this diet, blood type O people should also do a lot of high intensity cardio like running to complement the diet.

Blood Type A diet is almost the opposite of the diet suggested to Blood Type O. Meaning, their bodies are much more accepting to the more “modern” food. A vegan diet is encouraged, so this means lots of vegetables and carbohydrates like rice, pasta and cereals. However, meat and dairy products such as milk, cheese or butter should be avoided. Meat should be taken in very little quantity.

Blood type A diet is best done with slow and relaxing exercise such as yoga or Pilates.

Blood Type AB can be defined as the most lenient diet. This rare blood type works well with almost every food but with moderation. They have a good immune system, which means they can handle dairy, meat and carbs well. However, vegetables are the most encouraged food to eat. The rest should be eaten in little portions.

When it comes to exercises, Blood type AB should combine both calming and high intensity workouts.

Blood Type B has the least restrictions. Vegetables, fruits, meat, dairy, seafood, rice - these can all be taken as long as it’s part of a balanced diet and not taken in big quantities. The only food to avoid are processed foods such as the ones that can be bought in a can (luncheon meat, hotdog, ham etc)

Any activity that involves exercising the brain such as tennis, golf, hiking is the best form of exercise for this blood type.

Chapter 6:

The Science of Weight Loss

Synopsis

Weight loss can sometimes be tiring. After thousands of dollars spent on diet programs with all efforts to cut-down calories, it seems that you are not losing weight as you expect it.

Of course, you will then have to check with your doctor or nutritionist to see why you are not losing that much weight and you will end up with ‘the look’ that strikes the paranoia out of you.

These are just few of the challenges you may encounter when you are into weight loss programs. It can get the best out of you depending on how you take all the challenges up. Well, there is a better way to actually achieve weight loss with 3 easy reminders.

The Science

There Is Such A Thing Called ‘Real Carbohydrates’

 

The first thing you need to do is to identify your carbohydrate intake. All of us know that carbohydrates are the main source of energy as carbs are readily converted to glucose, the main substance that is used for energy production. All the excess carbohydrates are turned into fat when they aren’t used as energy. Now, what you need to remember is that you need to consume ‘real carbohydrates’ by choosing foods that are not processed. Replace the processed carbohydrates with natural ones like vegetables and fruits in every meal. Momentarily avoid other carbohydrates like chips, breads, pasta, fast food meals and others.

Have you ever heard of high-biological proteins? Choose them among others.

 

High-biological proteins are what you can think of as complete proteins. They are called such because they contain complete amino acids to provide efficient functions in terms of repairing body tissues and supplying proteins to every muscle in your body. Amino acids work like a team: when one is missing, they cannot function well. So it is good to invest in high-biological proteins by eating natural and grass-fed meats and produce. This includes turkey, beef, chicken, lamb, pork and other animal proteins.

 

There are healthy fats, of course.

If you think that fats are the only culprits of weight gain, you are definitely wrong. Your body also needs fats in order to function well as these substances contribute to temperature control, metabolism regulation and lubrication of vein and arteries. So, have a moderate intake of healthy fats, including avocadoes, coconut oil, olive oil, nuts, olives, seeds and butter. Just remember to consume about 2-3 teaspoons of these fats at every meal.

These are the three easy steps that you can always remember for you to have a significant weight loss. Start on these rules and you are off to a good start. It is good to remember that metabolism is as complex as our brain, so the notion of calorie counting does not really apply to all.

The basis of a healthy weight should come from consuming the right amount and kinds of food or to simply put it: the right balance of food. So start your meal right today by investing more on real carbohydrates, high-biological proteins and healthy fats.

Chapter 7:

The Magic Bullet of Protein

Synopsis

When you have just trained so intensely, especially after resting for a while, then you are more prone to get sore muscles a day after your training. Muscle soreness can be very burdensome, as you experience pain in every move you make. With that, you should know all the reasons behind sore muscles and what you can do to prevent them. Well, the basis of this is the consumption of proteins.

The Essence of Protein to Muscles

Proteins are essential to help tissues repair themselves and supply a leaner body structure. There are so many uses of proteins you may never know. In fact, they can also be used as energy when the carbohydrate sources are empty. Aside from that, they strengthen your immune system and give you skin that is smooth in texture. It has anti-aging benefits, enhances memory and so much more. This is why proteins are pretty valuable and should be saved for their functions instead of using them as energy.

The Right Kind of Proteins

Choosing the right kind of protein is essential to give you the advantage of having a lean body mass without the risk of sore muscles. The advice below is from an expert trainer, Taoist master Tommy Kirchhoff. He studied the popular martial arts Sheng Long Fu and is the Grandmaster of Victor Sheng Long Fu. He is a versatile fitness expert and is credited for contributing effective advice to fitness enthusiasts.

Not all have known this fact: proteins are made to function equally as compared to carbohydrates and fats.

So people are so wrong when they just invest in eating chicken alone. All proteins are a definite cure for intense training and they should be eaten in the most absorbable form.

Why?

This is because muscles need an immediate source of protein to supply their needs, especially during a heavy workout. With that, you need to opt for protein powders, as they give the quickest and most absorbable type of proteins to work and repair your body tissues. In order to find out which powdered proteins are best for you, just visit your personal trainer or sports nutritionist. You can also visit a sports house in your area or GNC stores.

Now, if you don’t just have the right budget to buy these powdered proteins, which can be expensive by the way, you can opt for egg whites. The only thing that you should remember is this: you have to eat them raw and fresh.

Yes, you can get the most amino acids in raw fresh eggs as compared to cooking them. The reason for this is because as soon as you cook the egg, the structure of its proteins changes significantly, making it less absorbable. So manipulating an egg white, even if you shake, blend or stir them has effects that you may never know. In fact, your body may not even use the proteins completely.

Therefore, whenever you need the best proteins next to the powdered ones, get fresh eggs, separate the yolks (since they contain too much fat and cholesterol) and swallow them up.

Chapter 8:

Meal Timing

Synopsis

Meal timing is an essential part of a balanced diet. When we want to be on the top of our shapely figure, the right kind, amount