How to Lose Weight Without Harsh Dieting or Harsh Exercise

Everyone is an expert when it comes to losing weight. Every weight loss gurus gives you the same advice. Eat less, be active more, and eat more productively. None of them, however, tell you how to do it in the right sequence and in the right way. For the most part, losing weight is not just about food and exercise. It‘s about moderation and control of the two. How much or how little of the two do you use, when and why? For me, it’s simple because I follow this program myself everyday.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• dumbbells or resistance bands
• Water
• Fruits and vegetables
• Exercise plan
• Time

1. Re-evaluate your current weight status
   
   Although I know it is taboo and old, people need to continue to step on the scale every once and awhile to see exactly where they are when it comes to their weight. You do not do this to become fixated over how you weigh. You do this to know exactly where you are and where you want to start your program. Understand that this is a program and that it is a life-long endeavor. Do not participate in this program if you do not intend to do it either daily or every other day for the rest of your life.

2. Evaluating your behavior and eating habits
   
   In evaluating your behavior and eating habits, find out if you live a sedentary lifestyle or an active lifestyle that involves running, walking, climbing stairs and cycling. Do you eat more fruits and vegetables than starches and sugars or vice versa? Do you eat more meat and cheese than tender portions of meat with alternative healthy choices like rice, broccoli or vice versa? Do you drink more soda than fruit juice, tea, or water; or vice versa? Do you have problems walking? Climbing stairs? Staying alert? Breathing? Do you have problems with your confidence and self appearance? If these questions all get answers that you do not like than it is time to start the program.

3. Starting the program
   
   Starting the program is more than adjusting what you eat and beginning to exercise. You must gradually change your idea of what you do and what you eat. This does not mean stop eating cookies, chips, or other bad foods. It means eat less of them and gradually insert the more healthy choices until the body has a chance to get used to them. I used eat more meat and cheese than meat with vegetables. I also used to eat more starches and sugars, than fruits and vegetables. I have since reversed this trend in my behavior and with it started exercising gradually to the point where I can challenge myself. I started my new program August 2007 and have continued until now. In doing so, I have lost 65 pounds and have grown to love fruits and vegetables, healthier food choices, and exercise that challenges me. I started off working out 2 hours a day, everyday for 4 straight months. In that time, not only did muscle tone increase in my legs, upper body, back and midsection, but I became smaller in appearance. I have reduced the amount of days I work out, but I still work out every other day for 2 hours each day and eat smarter choices. I eat veggie patty subs and veggie delight subs. I also drink more water, get more rest and eat sugars and starches less. If you follow this program you will lose weight without harsh dieting or exercise.

4. Perfecting the program
   
   Eat cereal or oatmeal every morning, a smart and healthy lunch, and a sensible dinner. This exercise regimen requires that you do 250 repetitions on your upper body, which includes arms, chest, back, shoulders and neck and at least 1500 repetitions on your lower body, which includes my hips, thighs, calves, and hamstrings. The constant raising of my legs to my midsection has helped in reducing the size of the waist. I used to have spear tire. Now I have flattened tire. I don’t have a six pack yet, but I ‘m working on it. The exercises I do to stimulate muscle toning and development are pectoral flies, bicep curls, leg lifts, and calves raises. These exercises work on the large muscle groups allowing me to developing them solely and simply concentrate on other practical applications of exercise like walking or carrying things. You will be surprised how effective these exercises are when they are supported with other practical movements of everyday living. In short, if I, a large, big boned, fellow who used to weight 325 lbs can reduce my weight to 260 lbs in four months, so can you.

Tips & Warnings

• Consult your doctor before getting involved in an exercise program.
• Do not lift weights that are too heavy for you. Build up to the weight you are lifting gradually.
• Exercising with a buddy producing better results than exercising alone.
• Results do not happen overnight.
• Hard work is the foundation of your ultimate goal; faith and following through is how you achieve it.
• Ask for help if you need it.
• Don't just exercise with anyone. Make sure the person is as dedicated as you are.

[LonnaLight]

on 6/20/2008 Some great advice, Cazembe! Thanks!