Page 3 of 5
It also asks you to consult a physician before getting started. Obtain your doctors help in setting realistic goals.
As a rule, people can only safely lose between one and two pounds a week. You can accomplish this by cutting calorie intake between 300 and 500 calories a day, and do about 30 minutes of exercise on most days.
The FDA recommends cutting your intake of fats and sugars, which can be converted to fat. To cut your intake, eat plenty of vegetables, fruits and grain products, avoid all but the smallest servings of high fat or calorie foods, cutting alcohol intake, choosing light foods and skim milk, switching the ice cream in your freezer with frozen yogurt, replacing sour cream with low fat yogurt, trimming the fat off your meat, and broil, roast or steam foods rather than frying them.
Health Canada is the final word in Canada regarding food and fitness.
First and foremost, they recommend increasing your level of activity to approximately 30 minutes or more every day. It doesnt have to be all at once, and you just need to get yourself breathing faster, not gasping for air.
Exercise burns calories, so they wont be stored as fat, and burns fat provided that you burn more than you ingest. It has also been proven that exercise can actually reduce your appetite.
Regular exercise also speeds up your metabolism, allowing you to burn more calories even when youre resting. Talk to your physician about the kinds of physical activities that might be right for you.
Exercises that build muscle are also good because when muscles are working they require more oxygen, which makes the heart beat faster. This makes your heart healthier.
More muscles also require more energy, burning extra calories. If looking slim is your goal, concentrate some of your exercise time on the affected area. If you want a smaller stomach, do situps, if you want a smaller butt, use your legs, and so on. Fat doesnt turn to muscle, but muscles will take energy from the fat cells closest to them.
You can also trick your body into doing exercise by doing a few things the hard way, like taking the stairs instead of the elevator, walking or cycling instead of driving, doing yardwork and housework, and going for walks.
The second Health Canada recommendation is to change your eating habits. Add colour to your plate with fruits and vegetables and use herbs and spices to spruce up your food instead of fats.