Archive | April 2013

Nutrition tips

The most important part about starting your weight loss journey is getting your diet in check. Without a good clean diet you are only depriving yourself the best results along with you regular workout routine. I will be honest and say the first couple weeks of having to get used to tracking your calories and making better food choices will not be easy and may discourage you into continuing you goal. The great part is that if you stick to your plan  it will get easier and it will seem like a  issue after the first few weeks. Here is a good example of what your meals should look like. Mind you this is only a good example to show you what you can expect.

Breakfast – 2 whole eggs, 3 egg whites, 1/2 cup of old fashioned oats and a protein shake

Lunch –  1 can of tuna(in water drained) or any 4 ounce portion of  LEAN meat or fish, 1/2 cup brown rice or small sweet potato, ! cup of steamed broccoli or any other veggies without any type of sauce

Dinner – 4 ounces of any LEAN meat or fish , 1/2 cup of brown rice or 1 small sweet potato, 1 cup of any veggies without any type of sauce

Snack – Protein shake, piece of fruit or some greek yogurt

– Protein shake consist of 1 scoop of any whey protein with 8 ounces of water

Here’s some important tips to stick to (please read all before saying this guy is nuts lol)

1.No pop(soda) or fast food of any kind!

2.Drink water and/or unsweetened tea with lemon for your beverages

3.Do not eat anything white. Go for wheat,whole grains and multi grains

4.Always go for complex carbs instead of simple carbs. Here’s some examples of complex carbs:

Spinach
    Whole Barley
    Grapefruit
    Turnip Greens
    Buckwheat
    Apples
    Lettuce
    Buckwheat bread
    Prunes
    Water Cress
    Oat bran bread
    Dried apricots
    Zucchini
    Oatmeal
    Pears
    Asparagus
    Oat bran cereal
    Plums
    Artichokes
    Museli
    Strawberries
    Okra
    Wild rice
    Oranges
    Cabbage
    Brown rice
    Yams
    Celery
    Multi-grain bread
    Carrots
    Cucumbers
    Pinto beans
    Potatoes
    Dill Pickles
    Low fat yogurt
    Soybeans
    Radishes
    Skim milk
    Lentils
    Broccoli
    Navy beans
    Garbanzo beans
    Brussels
    Sprouts
    Cauliflower
    Kidney beans
    Eggplant
    Soy milk
    Lentils
    Onions
    Whole meal bread
    Black beans /Split peas

5. Allow yourself ONE cheat meal per week. This is your time to reward yourself for sticking to your strict diet for the week.

6. Try to get 150+ grams of protein, 200 grams or less of carbs and under 50 grams of fat per day.

7. Keep track of everything you eat. This is very important!

8. As soon as you wake up drink a cup of water since your body is dehydrated after sleeping. Also have a quick protein shake when you get up. Since you’ve been sleeping for 8 hours your body is starving for nutrients.

9. Try to drink AT LEAST 8 cups of water per day. This will help you feel full and flush out toxins.

10. Drink some coffee everyday. This will help speed up your metabolism.

11. Protein is very important! It will help prevent muscle loss.

12.Read the nutrition labels on food packaging. The most important thing is to keep and eye out for trans fats. Companies try to  trick you by saying there’s zero gram of trans fat in this product. Some may be true but there are a lot that are bullshiting you. Watch out for ingredients that say Fully or partially hydrogenated oils. These are the trans fats  that will cause you to gain excess fat.

13. Carbs are not the enemy! Do not buy into the no or low carb diets. Keep you carb intake to under 225 grams per day.

Sure this might seem like a real pain in the ass but remember you don’t have to give up the foods you love to eat. Your plan can be somewhat strict or loose depending on what your goals are. I myself had to be strict so that way my mind knew that I was serious about changing my life.

About me

Hello, my name is Brian and I‘m 25 years old. I am here to share my difficult journey with being overweight and to share my journey through my weight loss.Also I will be posting some great nutritional info and tips to help you start your weight loss up and running. Ever since I was little I had trouble with my weight. Being that chubby kid in school while getting teased about my weight and having to shop in the husky section it was extremely embarrassing trying to find clothes that actually fit. I loved to eat and still do but when I was younger I used to eat extremely unhealthy and in large amounts which didn’t help that I was really that active. I guess me being overweight really started to take a toll on me when I was in middle school. I noticed that my anxiety levels started to shoot up and I didn’t want to go out in public. I used to start to sweat like crazy even when I was in air conditioning thanks to my weight and my anxiety caused by it. Now lets fast forward to high school. This was at a time when my weight hit its peak and was at its worst. I weighed in at 245lbs when I was 16 years old and kept that weight until my senior year. I was just miserable with me being that heavy and my anxiety was through the roof during these years. It was like I didn’t want to do anything at all. So finally one day I decided I was not happy with the way I looked and wanted to change for the better. I knew I had to prepare myself mentally and physically for this life changing challenge. The first thing I did was give up any kind of pop(soda) and any other sugary drinks. This was pretty tough since I used to drink a 2 liter everyday. I started to track every single thing I ate with one of the best apps around (My fitness Pal) and read every nutrition label. The one thing that surprised people is that I still got to eat the foods I loved just in a healthier and small form.I also to drink nothing but water which flushes out toxins and is a trick to make you think you’re full. I started to exercise 7 days a week at 6am every morning which consisted of 1 hour of cardio and 1 hour of strength training. Finally a long 10 months I went from being 250lbs all the way down to 150lbs. That was the greatest accomplishment in my life and very proud of myself for not giving up at all. A couple months after my weight loss I started to get into weightlifting which is what I am still doing to this day. Here is a before and after pics to show what you can do it you put your mind to completing your weight loss goal.

 

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