Personal Trainers Forum

[Personaltrainer]

How To Lose Weight Quick

Are you fat in places you wish that you were not? Would you
like to know the safe way to lose weight quick? I have been a
certiied aerobics instructor for sixteen years and a personal
trainer for a short time as well, and I have seen all the
tricks, all the gimmicks and all the trials. Here are five tips
on how to lose weight quickly and safely. Start with a mental
attitude of "take no prisoners" for the natural tendency is for
us to excuse ourselves. This is not the time to pamper yourself.
This means war, against bad, old habits of indulging yourself.
If you don't like the way that sounds, go look in the mirror. If
you don't like what you see, keep reading.

Examine why you put that everything into your mouth

A mental attitude is the beginning step here. Why are you
eating everything in sight? Is it because you are hungry or
could it be perhaps that you are using food as a consoler, to
pamper yourself, to comfort you? If so, it is only a temporary
fix and will wind up on your backside iin about three to four
days. Ask yourself, is it worth it? Is it worth developing
diabetes or losing my self-esteem each time I go to my closet to
dress? The answer to that is no! Be kind to yourself and tell
yourself that there is no food that tastes so good or that looks
better than a smaller size pants/dress size or bathiing suit
when the warm weather rolls around. Be tough, but be wise and
eat healthy. Some think that it is smart to lose weight weight
by starving. This is dead wrong. The only thing you lose by
starving yourself is muscle, especially if you are not
exercising. You can risk serious health issues and you won't
look good or healthy. Thin, saggy muscles are not your goal. Eat
healthy, eat often, and eat little amounts throughout the day.
This is the key. This is the secret. Eat small, be small but
eat raw, healthy vegetables and fruits and a good portion of
protein from chicken, fish and some beef.

Examine everything you put in your mouth

First, buy a cheap calendar at the dollar store or choose a
steno pad and write down everything, and I mean each and every
item of food and drink that you consume every day for at least
eight weeks. You will be amazed, no, probably dismayed at the
amount of food/calories that you are consuming, even if you
don't know how to count calories! Snacking, especially, makes
one forget just how much you are taking in the form of a "quick
fix" when you are mindlessly eating that bag of chips or candy.
Even too many dry pretzels are empty calories and full of starch
and carbohydrates that can pack on the pounds on the hips,
thighs and buttocks. So, first, be aware of what you are doing
and how much. I think this first step will be an eye-opener.

Examine when you put that everything into your mouth

Now, that you know what you are eating, then examine when you
are eating. You need to eat a breakfast, lunch and early dinner,
preferably before 7:00 p.m .After that time, most of what you
eat will go straight into storage and that storage bin is called
"fat" and that is not what you are seeking. If your family eats
later, have an understanding that if Mommy or Daddy are going to
live longer and feel more like doing those fun things on the
weekend, this is part of that process. You can do this in a kind
way and if the familty eats late, you can sit and sip water with
lemon/lemon juice with them to be sociable. Most experts agree
that a healthy snack in between meals is good as well,
especially at first, until your stomach "shrinks" and you no
longer have such a raging appetite 24/7. Snacks should include
fresh or dried fruit, yogurt, or a low-fat nut. Low-fat is the
key. Watch the labels of everything you buy before you buy and
your calories will begin to reduce as a whole with these little
subtle changes.

Get moving

You need to exercise at least three times a week just to
maintain your fitness levels, so if you are really serious about
seeing those pounds drop off, exercise five days a week. Don't
go all out and overdo. Start gradually to walk for 20 - 30
minutes a day. Don't start jogging, or you will most certainly
encounter shin splints. Once your legs are accustomed to
walking, begin jogging a little at first and then gradually
increase the time and distance. After the first couple of weeks
of soreness, you will be amazed at how your body adapts. Go to a
gym and work out on the machines at least twice a week, ask
someone in the gym to show you what to do. Don't allow those
machines to intimidate you!

Stop cheating

Find a way to reward yourself when you meet your short-term
goals during this eight week period. If you love ice cream, once
you have lost ten pounds, reward yourself. I follow the 80/20
rule. Most of the time I eat what I should and then there are
those rare occasions where I treat myself. Otherwises, you may
wind up feeling so sorry for yourself that you gorge. So, do all
of this in moderation and be persistent. Over time, you will be
successful, guaranteed.