Posts by lukemcar

I check my weight weekly on the same day and time while wearing the same amount of cloths using the same scale. The first six weeks that I started to get healthy I didn’t lose a single pound. However I also check my fat % once a week with skin fold calipers and they showed that my fat % dropped by 2%, which means that I lost 8 pounds of fat and gained 8 pounds of mussel. So my point is don’t trust the scale alone. Got to a health store and buy a skin fold caliper and check your fat % weekly.

First thing you need to do is write out a specific goal. Losing 1 to 2 pounds a week is a healthy rate of weight loss. If you try to lose weight at a faster pace then you will damage your metabolism and you will hit a plateau after you lose 5 or 10 pounds. A good goal for 20 pounds would be something like “I will lose 20 pounds by September 15th.” Set your goal and stick to your goal. Print it out and stick it were you will see it each day. Picture how you will look after you loose the 20 pounds and mentally recall that image each day.

Next, you must not diet. I can’t stress this enough. Diets are bad! You need to keep up your healthy eating habits. Five to six small meals a day will help increase your metabolism. Try not to eat carbs within six hours of bedtime because your body will store unused carbs as fat. Stay away from cheap carbs and eat good carbs that are high in fiber and/or starch (i.e. oatmeal, pasta and broccoli.) When you are craving sweets your body is trying to tell you that it needs some carbs. If you eat some good carbs you will find that your craving will be filled. If it isn’t wait 20 minute and then have a small portion.

Thirdly, the best results are achieved by decreasing your calorie intake just a little (by 15-20 percent below your maintenance level any more and you will damage your metabolism.) Then increase simple activities such as walking, dancing and reading (reading burns 30 more calorie an hour then watching TV). Also add a good exercise program two or three times a week that includes aerobics and lifting. If you hit a plateau then you need to increase your calorie intake for a shot while (3-5 days).

Finally, set shorter goals that will lead you to your main goal. Like “I will lose 4 pounds in the next three weeks.” When you meet this goal you need to reward yourself. You can splurge for one meal or you can buy your self something. You can never underestimate positive reinforcement.

Good luck, you can do it!