Losing weight and feeling fantastic may go hand in hand, but it is about your dedication and the gratitude you give to yourself. Modifying your diet and exercise, and sticking to your goals can help you reach your desired outcome. "You're not perfect, but you're perfectly good enough," says Dr. Christopher Ebbe, author of "How to Feel Good About Yourself: The 12 Steps to Positive Self Esteem." Do what is truly best for you and treat yourself well, notes Ebbe.
Exercise
Step 1
Do 20 to 60 minutes of cardiovascular exercises such as running, walking, swimming, jumping rope and jumping jacks. Exercise three to five times a week and increase your pace and time with each workout.
Step 2
Do interval, or Tabata, exercises. You will need to give your full intensity during the workout, followed by a resting period in between. These exercises range from 4 to 25 minutes in length and can be done three to five days a week. These types of workouts speed up your metabolism and keep it working up to 36 hours after your workout due to the intensity.
Step 3
Do 20 to 60 minutes of strength-building exercises that involve using every muscle in your body. Use 10 to 30 lb. weights or higher, due to your physical capability. Do combination workouts such as a hang clean, push press and front squat. Doing these exercises helps burn a ton of fat.
Step 4
Do push-ups, squats and lunges. You do not need to use any weights, and they are still a part of the strength training exercise group. They accelerate your heart rate by using your own body weight to perform them. More muscle helps burn more fat.
Step 5
Build your self-esteem. Set goals for yourself and achieve them. Do affirmations and take time out for yourself. Love and respect yourself. Read positive quotes, watch a great movie or participate in a family or friend event that will make you feel great.
Eat Right
Step 1
Eat fresh fruits and vegetables every day. Eat protein, healthy fats and complex carbohydrates. Eat complex carbohydrates in the earlier parts of the day. These foods will maintain your energy levels throughout the day and keep your blood sugar from fluctuating.
Step 2
Eat small portions. Eating five to six small meals a day will eliminate cravings and trim your stomach. Three big meals a day make you feel bloated and full. Add small portions of lean proteins and bigger portions of vegetables, especially dark leafy vegetables such as kale.
Step 3
Eat a fiber-rich diet. Raise your vegetable intake, and start to add natural foods that already have fiber in them such as almonds. Both men and women should aim for 30 grams of fiber per day. It will keep you healthy and assist with weight loss.
Step 4
Drink water instead of juices or sodas. Drinking water helps you stay refreshed. You can make your water flavorful by adding natural fruit and vegetable juices such as lemons, oranges, cucumbers or grapefruit. MayoClinic.com advises that women should drink nine cups of water, and men should consume at least 13 cups of water on a daily bases.
References
- Mayo Clinic Water: How Much Should You Drink Every Day?
- Stephen Cabral: Body Transformation Expert on Fiber
- American Heart Association: Getting Healthy
- "How to Feel Good About Yourself: The 12 Steps to Positive Self-Esteem"; Christopher Ebbe
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