Losing Weight And A Healthier Lifestyle.The Right Way.Part 1

A huge percentage of the people that are dieting/cutting/trying to lose weight are doing it wrong.This post will be divided into two parts, the first one(this one) will be for people that are obese,close to being obese(25%+ body fat for men and 32%+ for women) or people that are just wanting to change to a healthier lifestyle and the second one will be for people that are at safer body fat percentages and are just trying to slim down to show that six pack or whatever reason there might be.
So let's get started!
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Obesity

Obesity can increase the risks of many medical conditions like heart disease, diabetes and some forms of cancer, it lowers our confidence, makes us feel miserable.Nobody likes being obese, so what do we do?
Try to get rid of that pesky fat of course.

The Misconception About Losing Weight

But there's a problem.Most people think that the only way to lose fat is to stop eating completely or buy a magical pill or a piece of clothing that will melt that fat like butter.

Such things DO NOT exist.This is being caused by all the bullshit that the media is spreading just so people that haven't done their research can waste hundreds even thousands of dollars on completely useless piece of junk scams and go on impossible diets that will only destroy their metabolism.

Crash diets

Crash diets are not the way to go.

Crash-dieting will cause your body to go catabolic which means that it will use not only your fat but your muscles for energy as well, you will only end up losing muscle tissue and damaging your metabolism.
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What are you doing wrong?

The typical diet of an obese/unhealthy person consists of tons of fried foods like french fries, potato chips etc. sugar filled beverages and foods like soda, candy bars,chocolate bars you name it.Foods filled with fats and carbohydrates, substances that the body uses for energy.

When there is no exercise present the human body stores those substances as fat for later use.

Just because those foods are calorie dense doesn't mean that they're filling, i doubt any of you will satisfy your hunger with a chocolate bar.

A 200 gram chicken breast contains the same amount of calories as a snickers bar, which one do you think will be more filling?You guessed it the chicken breast.

So you can be eating more food than before and lose weight.
You'll just have to eat healthier types of foods, the way most processed foods that you buy from stores like potato chips etc. are made to make you crave more and more, think about it have you ever eaten a potato chip and didn't crave more after?
I'm sure most of you know this by now, and you've tried to change but you've failed because you tried to give it all up at once.
Now that we've got that covered let's get to the point.
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How Should You Approach Losing Weight And A Healthy Lifestyle.

You'll go through a "transition" that will be in 4 "phases" with each phase taking one week, each week you'll be increasing exercise levels and exchanging something unhealthy for a healthier alternative.
Losing weight is all about consuming less calories than you expend.This will make it easy.

Phase 1-Week 1:Getting rid of drinks high calorie drinks.
Nutrition		Exercise
Remove:	Add:	Alternate 15-20 minutes of walking  with 6 sets of 20 rope jumps fasted before breakfast. Example: Monday you walk. Tuesday you jump rope. Wednesday you walk. You can substitute those with bicycling, swimming, or any other sport you like.
Any type of soda, coke etc.PB, ice cream shakes,frappuccino,mocha,hot chocolates etc. any type of alcohol.	Water, tea, diet soda, diet coke, skim milk latte, cappucino, skim milk.
Limit
Fruit juices

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You can have any of the drinks under the Remove: tab once a week, but do it in moderation, avoid it if possible.It might not seem like a big deal but a Burger King Chocolate Ice Cream Shake contains over 140g of sugar and 900 calories, a can of coca cola contains 40g of sugar and over 140 calories, A cup of orange juice has the same amount of calories as fresh 5 oranges.If you're serious about losing weight you will stop your alcohol intake, alcohol beverages are extremely high in calories, empty calories.
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Phase 2-Week 2:Getting rid of fried foods.
Nutrition		Exercise
Remove:	Add:	Alternate 20-25 minutes of morning walking before breakfast with 6 sets of 30 rope jumps. Example: Monday you walk. Tuesday you jump rope. Wednesday you walk. You can exchange those with bicycling, swimming, and any type of sport you like.
French fries, fried potato chips, munchies etc. fried foods in general, white bread;	Salads, baked potato chips, rice crackers, low fat yogurts, whole wheat black bread, nuts, vegetables
Limit
Nuts, rice crackers, bread.

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You can have any of the Removed foods twice a week in moderation don't go eating a whole bag of potato chips etc.Have like 25g.Most of the fried foods can be cooked some other way, just avoid frying.Vegetables are filled with fibre and will fill you up, and salads are just great all around low calorie and amazingly filling.
Eat at least two vegetables every day.

Phase 3-Week 3:Getting rid of foods filled with sugar.
Nutrition		Exercise
Remove:	Add:	Alternate 25-30 minutes of morning walking before breakfast with 6 sets of 35 rope jumps. Example: Monday you walk. Tuesday you jump rope. Wednesday you walk. You can exchange those with bicycling, swimming, and any type of sport you like.
Cakes, candies, chocolate bars, ice cream anything filled with sugar you name it.	Fruits , low fat granola, oats, muesli, low fat fruit yogurts;
Limit
Muesli, granola, oats.

Comment.

You can have sugar free ice cream bars,sugar free candies etc. every second day in moderation again don't go eating 5 sugar free ice cream bars have just one to satisfy your cravings, avoid it if you're not really craving it.Limit muesli, granola, oats have them for breakfast, use calorie free sweeteners.Have eat least 2 fruits a day.personal fitness trainer

Phase 1-Week 4:Getting rid of fast foods.
Nutrition		Exercise
Remove:	Add:	Alternate 30-35 minutes of morning walking before breakfast with 6 sets of 45 rope jumps. Example: Monday you walk. Tuesday you jump rope. Wednesday you walk. You can exchange those with bicycling, swimming, and any type of sport you like.
Burgers, pizzas any type of fast food you name filled with mayo, fried foods, fat you name it.	Healthier alternatives, lean meats, eggs, fish, beans, high protein lean foods.
Limit
Have unhealthy fast food only if you do not have anything else available and you're really hungry.

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Okay this doesn't mean that you'll just stay hungry while you're out with your friends and they're feasting on subway sandwiches.Pick your food wisely, have a turkey breast or a roast beef sub, limit your sauces get a diet soda and you're good to go.

Week 5-Moving on

Once you've made it this far, you'll have shed off a big amount of that fat, you'll be living a healthier lifestyle, feeling better, feeling mode confident already. By now you'll have some knowledge about nutrition and exercise. Start jogging, join a sports club, continue with your healthy lifestyle.

Contraindications

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• Again do not crash diet, I can't stress this enough.
• Just because you're dieting and eating healthy doesn't mean you can stuff your face with food 24/7, many people make the mistake of over eating because they started exercising, eat in moderation.
• Don't keep munchies in your house, if it's there you'll eat it.
• Don't over eat on your cheat meals.
• Don't be on the "i better eat up because i won't be having this anymore" mentality and ruin your fat loss in between weeks, you are not giving anything up you're just eating less and in moderation.

Recommendations

• Add resistance training to your regime.Consider something like my Three Month Circuit Workout Plan , Ghetto Workouts .Resistance training will tone your body and greatly aid your weight loss.
• Combine your regime with something like Intermittent fasting
• Do some research on nutrition, use calorie calculators to get a good estimate on how much you can eat.
• There are tons of healthy recipes out there, most of what you eat now has a healthy alternative.Make use of them.
• This is not only for obese people, it can be for anyone trying to be healthier.

Conclusion

As I said earlier you're not really giving anything up you're just limiting.fitness vacations

There is no point in jumping into impossible diets, our bodies are very good at adapting, your crash diet might work for a while but in the long run it will fail, your body will adapt and the weigh loss will cease.fitness vacations

Using this method will make it harder for your body to adapt and also making it much easier on you.

You will lose more weight by dropping your calories slightly over a longer period of time than dropping them instantly because once your body adapts the weight loss process will slow down and eventually stop plus you need the will force and mentality of a monk to change your eating habits over night.

Good luck!