Exercise
Start with some form of exercise. There are many who associate physical activity with PE classes we had at school that might not always so fun - choose an activity that you enjoy. Shorter walks of 30 minutes is a good and inexpensive form of exercise and a freestyle, CD player or MiniDisc can walk to get really comfortable. As your fitness improves, you can go longer distances or increase the intensity (speed) on the promenade.
You do not go in the morning to walk to be effective
Swimming
Another form of exercise that suits many people are swimming. It is a gentle form of exercise because you constantly find yourself in the water. Annual Pass at local swimming pools tend to be quite favorable.
Weight Training
Strength training is a good form of exercise if you want to lose weight. Strength training increases your muscle mass namely, allowing your body uses more energy even at rest. Unfortunately, many people (especially girls believe) that it is "beefy" if you weight train a few times a week. It is not true at all, when you are past the beginner stage, it is actually quite difficult to get bigger muscles. If you belong to the people who are afraid of getting "too big muscles" - consider the following: would young guys use steroids if it had been easy to gain muscle mass?
It happens quite often that people who want to start lifting weights are wondering how to work out whether to get bigger muscles, "but not too big." It's a bit like going to the employment office and ask what job to choose if you want to make money, "but do not want to be a Millionaire".
Weight training is superior to traditional cardio (walking, running, aerobics, etc.) on one point: after combustion. After a workout, your combustion to be elevated for up to two days. You will use more energy throughout the day even if you just sit and read. After "normal" cardio is after combustion is minimal (it is about a few kilocalories per hour).
Which activity you choose does not matter. The form of exercise that ultimately burn the most fat is the one that you have the energy to exercise week after week, year after year. Start with 1-2 sessions per week. Do not make the mistake to start training 5 days a week and then quit after two weeks.
Eat often
Try to eat 5-6 smaller target meals per day. Research has shown that people who eat several smaller meals eat smaller overall than those who eat 2-3 large meals per day. By eating frequently keeps your blood sugar levels stable, reducing the craving for sweets.
Protein
Eat plenty of protein! Protein found in meat, fish, dairy products, soy products and in such beans. Protein satiates better than carbohydrates. Protein is converted usually not to fat but if there should be (at the high caloric intake), then 20-25% of energy from protein will be lost upon conversion.
Fat
It is important that you consume essential (essential) fatty acids every day. There are plenty of those in oily fish, seafood and in linseeds. If you do not like fish you can buy fish - or linseed oil in most health food stores. An inexpensive way to ingest omega-3 fat is to crush the flax seeds with a mortar and sprinkle the crushed seeds over porridge or cereal when you eat breakfast.
Ready Crushed flax seed has a short shelf life and the oil is destroyed rapidly.
Glycemic Index
The glycemic index is a measure of how quickly a food raises blood sugar. By eating foods with low glycemic index keep your blood sugar at a stable level which makes you less hungry for food. Foods with low glycemic index fared better than foods with high glycemic index.
Generally one can say that natural, unprocessed products always have a lower GI than products that have gone through a variety of processes in plants. As an example we take rice, which has a lower GI than plain white rice and rye bread that has a lower GI than white bread.
Examples of poor carbohydrate sources:
sugar
candy
potato chips
French fries
white bread
French fries
Examples of good sources of carbohydrates:
oatmeal
vegetables
wholemeal bread
All Bran Flakes
brown rice
Glycemic Index - Table
Water
Drink plenty of water throughout the day. It is important not to become dehydrated. One or two glasses of water before a meal can do so you need not eat as much food to feel full.
Fruits
Fruits contain vitamins and antioxidants that protect your body. If you have a bowl full of fruit out all the time, you can easily get into something new and good if you get hungry between meals.
