Aa
need your inputs
I have been on a diet for about 2 and a half months now and have successfully lost 26 lbs already with the help of Herbalife nutritional shake, aloe Vera and the herbalife tea. My weight when I started was 273 lbs and now I am already 247 lbs.
However, My target is to loose 44 more pounds, but I seem to have stuck to 247lbs despite increasing my exercise and following my meal plan.
Can anyone suggest additional method which I can use to loose more pounds? I would appreciate any suggestion.
Thank you in advance.
Friend in need
However, My target is to loose 44 more pounds, but I seem to have stuck to 247lbs despite increasing my exercise and following my meal plan.
Can anyone suggest additional method which I can use to loose more pounds? I would appreciate any suggestion.
Thank you in advance.
Friend in need
PART 2
Beginner’s Guide to the Paleo Diet
The basic guidelines—skip grains (both refined and whole), legumes, packaged snacks, dairy, and sugar in favor of vegetables, fruit, meat, seafood, eggs, nuts, seeds, fats, and oils—seem easy, but to
successfully go cavewoman takes some savvy. Follow these 11 rules to get started.
1 of 11
Clean Out Your Kitchen
Gather all the “no” foods—grains, cereal, vegetable oils, beans, yogurt, cheese, milk, packaged foods, you get it—and toss them in the trash. Doing it all at once has an advantage. “It’s easier to avoid temptation if it’s not there,” says Nell Stephenson, author of Paleoista, Gain Energy, Get Lean and Feel Fabulous with the Diet You Were Born to Eat.
But if you prefer to baby-step your way, that works too. Perhaps you cut out dairy the first week, eliminate refined grains during week two, skip all grains the next week, and so on until you’re following a Paleo diet. Either way, be sure to restock your kitchen with whole foods so you have plenty
to eat.
2 of 11
Pinpoint Your Motivation
Many people turn to Paleo in an attempt to help with medical issues, such as GI problems, autoimmune conditions, and allergies. Some simply want to feel better day-to-day or believe that it’s the healthiest way to eat.
Your reason will help determine the guidelines you follow and what you want to be meticulous about. And be strict about your personal rules for the first 30 days,
This is enough time to start noticing all the health benefits.
3 of 11
Follow the 85/15 Rule
After the first month, many experts recommend the 85/15 approach, meaning 85 percent of the time you’re strictly Paleo, leaving 15 percent for non-Paleo stuff, whether that’s a granola bar, a hamburger (bun and all) at a cookout, or cocktails. Pay attention to how you feel after reintroducing
things into your diet. For example, if you have a scoop of ice cream and wake up bloated the next day, you may decide that future discomfort isn’t worth it.
4 of 11
Cook!
Because Paleo is based off of whole, fresh foods, it’s easier to whip up meals at home rather than a restaurant where it’s harder to control what ingredients are used. Experiment with new foods—maybe even challenge yourself to buy the weirdest-looking vegetable at the farmer’s market and ask the seller for advice on how best to prepare it. You can also search online or invest in some Paleo cookbooks for inspiration so your meals stay flavorful and aren’t just plain seared chicken breast with plain kale and carrots.
5 of 11
Expect a Setback (or 2)
It’s totally normal to go Paleo and slip back into your normal eating habits, But don’t feel like a failure. It’s a learning process. Find likeminded people following the diet through local groups, blogs, forums, and Facebook, and connect with them to help steer you back on track—and keep you there.
6 of 11
Become a Label Decoder
You know to skip doughnuts, cookies, and crackers, but some foods are surprisingly not Paleo: peanut butter (it’s a legume); nut butters or dried fruit with added sugars; and soy sauce, malt vinegar, lunchmeats, and many marinades and sauces (some contain soy, gluten, preservatives, and sugar).
So be sure to read the ingredients list closely when buying anything in a package.
7 of 11
Rethink Your Plate
You’ve been taught to reserve half your plate for veggies, a quarter for lean protein, and the remaining quarter for whole grains. When you change to Paleo, stop holding a place for grains: A balanced plate
consists of a palm-sized portion of protein, a dollop of fat, and veggies, veggies, veggies (fill the rest of your plate with them).
8 of 11
Make an Oil Change
Instead of reaching for canola, corn, or soybean oil for sautéing, use coconut oil or lard. Really. These high-quality saturated fats are healthy to cook with because they are more stable and won’t oxidize
when heated (oxidation releases damaging free radicals). And when it comes to lard, animal fats—if from grass-fed cows—pack more omega 3s, as well as a type of fat called conjugated linoleic acid,
which some studies suggest may help burn fat. Some experts also recommend butter from grass-fed cows, but many restrict dairy of any kind. (The choice is yours.)
For cold applications, use olive oil, avocado oil, and walnut oil.
9 of 11
Eat Meat
Many people have restricted meat from their diet because they believe it is harmful to their health. You can eat meat—just make sure it’s high quality,” says Paleo expert Loren Cordain, Ph.D., a professor at Colorado State University and author of The Paleo Diet. So say goodbye to processed
meats such as bologna, salami, and hot dogs. Wild meats like bison, elk, and boar are the ideal choice, followed by pasture-fed meats and poultry, and lean grain-fed meat should be your last pick.
For seafood, opt for wild-caught as often as possible, and sustainable, low-mercury choices are best. Find good options via the Monterey Bay Aquarium Seafood Watch.
10 of 11
Fool Your Sweet Tooth
Giving up sugar is a major hurdle for many people at first. If you love to have a treat after dinner, swap the cookies or fro-yo for a piece of fresh fruit. (For major sugar cravings, a little bit of dried mango.) With time, your taste buds will adjust—and that Oreo you loved so much
before might become too sweet now.
11 of 11
Eat Out with Ease
A business dinner or brunch with your best friend is still doable on the Paleo diet. All it takes is a little ingredient sleuthing. First look at the menu ahead of time and pick one or two options that you can Paleo-ize. That might be wild salmon with broccoli. (Request double the veggies in place
of the rice pilaf.) At the restaurant, don’t be shy to ask questions about how things are prepared and request changes, if necessary.
Beginner’s Guide to the Paleo Diet
The basic guidelines—skip grains (both refined and whole), legumes, packaged snacks, dairy, and sugar in favor of vegetables, fruit, meat, seafood, eggs, nuts, seeds, fats, and oils—seem easy, but to
successfully go cavewoman takes some savvy. Follow these 11 rules to get started.
1 of 11
Clean Out Your Kitchen
Gather all the “no” foods—grains, cereal, vegetable oils, beans, yogurt, cheese, milk, packaged foods, you get it—and toss them in the trash. Doing it all at once has an advantage. “It’s easier to avoid temptation if it’s not there,” says Nell Stephenson, author of Paleoista, Gain Energy, Get Lean and Feel Fabulous with the Diet You Were Born to Eat.
But if you prefer to baby-step your way, that works too. Perhaps you cut out dairy the first week, eliminate refined grains during week two, skip all grains the next week, and so on until you’re following a Paleo diet. Either way, be sure to restock your kitchen with whole foods so you have plenty
to eat.
2 of 11
Pinpoint Your Motivation
Many people turn to Paleo in an attempt to help with medical issues, such as GI problems, autoimmune conditions, and allergies. Some simply want to feel better day-to-day or believe that it’s the healthiest way to eat.
Your reason will help determine the guidelines you follow and what you want to be meticulous about. And be strict about your personal rules for the first 30 days,
This is enough time to start noticing all the health benefits.
3 of 11
Follow the 85/15 Rule
After the first month, many experts recommend the 85/15 approach, meaning 85 percent of the time you’re strictly Paleo, leaving 15 percent for non-Paleo stuff, whether that’s a granola bar, a hamburger (bun and all) at a cookout, or cocktails. Pay attention to how you feel after reintroducing
things into your diet. For example, if you have a scoop of ice cream and wake up bloated the next day, you may decide that future discomfort isn’t worth it.
4 of 11
Cook!
Because Paleo is based off of whole, fresh foods, it’s easier to whip up meals at home rather than a restaurant where it’s harder to control what ingredients are used. Experiment with new foods—maybe even challenge yourself to buy the weirdest-looking vegetable at the farmer’s market and ask the seller for advice on how best to prepare it. You can also search online or invest in some Paleo cookbooks for inspiration so your meals stay flavorful and aren’t just plain seared chicken breast with plain kale and carrots.
5 of 11
Expect a Setback (or 2)
It’s totally normal to go Paleo and slip back into your normal eating habits, But don’t feel like a failure. It’s a learning process. Find likeminded people following the diet through local groups, blogs, forums, and Facebook, and connect with them to help steer you back on track—and keep you there.
6 of 11
Become a Label Decoder
You know to skip doughnuts, cookies, and crackers, but some foods are surprisingly not Paleo: peanut butter (it’s a legume); nut butters or dried fruit with added sugars; and soy sauce, malt vinegar, lunchmeats, and many marinades and sauces (some contain soy, gluten, preservatives, and sugar).
So be sure to read the ingredients list closely when buying anything in a package.
7 of 11
Rethink Your Plate
You’ve been taught to reserve half your plate for veggies, a quarter for lean protein, and the remaining quarter for whole grains. When you change to Paleo, stop holding a place for grains: A balanced plate
consists of a palm-sized portion of protein, a dollop of fat, and veggies, veggies, veggies (fill the rest of your plate with them).
8 of 11
Make an Oil Change
Instead of reaching for canola, corn, or soybean oil for sautéing, use coconut oil or lard. Really. These high-quality saturated fats are healthy to cook with because they are more stable and won’t oxidize
when heated (oxidation releases damaging free radicals). And when it comes to lard, animal fats—if from grass-fed cows—pack more omega 3s, as well as a type of fat called conjugated linoleic acid,
which some studies suggest may help burn fat. Some experts also recommend butter from grass-fed cows, but many restrict dairy of any kind. (The choice is yours.)
For cold applications, use olive oil, avocado oil, and walnut oil.
9 of 11
Eat Meat
Many people have restricted meat from their diet because they believe it is harmful to their health. You can eat meat—just make sure it’s high quality,” says Paleo expert Loren Cordain, Ph.D., a professor at Colorado State University and author of The Paleo Diet. So say goodbye to processed
meats such as bologna, salami, and hot dogs. Wild meats like bison, elk, and boar are the ideal choice, followed by pasture-fed meats and poultry, and lean grain-fed meat should be your last pick.
For seafood, opt for wild-caught as often as possible, and sustainable, low-mercury choices are best. Find good options via the Monterey Bay Aquarium Seafood Watch.
10 of 11
Fool Your Sweet Tooth
Giving up sugar is a major hurdle for many people at first. If you love to have a treat after dinner, swap the cookies or fro-yo for a piece of fresh fruit. (For major sugar cravings, a little bit of dried mango.) With time, your taste buds will adjust—and that Oreo you loved so much
before might become too sweet now.
11 of 11
Eat Out with Ease
A business dinner or brunch with your best friend is still doable on the Paleo diet. All it takes is a little ingredient sleuthing. First look at the menu ahead of time and pick one or two options that you can Paleo-ize. That might be wild salmon with broccoli. (Request double the veggies in place
of the rice pilaf.) At the restaurant, don’t be shy to ask questions about how things are prepared and request changes, if necessary.
PART 1
It’s normal for weight loss to stall after a while. This is not necessarily an indication that you’re doing something wrong. It might just be that you need to adjust your weight loss plan to account for the changes in your body and metabolism.
The normal speed of weight loss is 1/2 to 2 pounds per week. When you begin a diet, you probably lose weight faster because much of it is water weight. As you continue on your diet, the weight loss slows down.
You burn fewer calories the less you weigh. For example, a 180-pound person might burn 409 calories per hour doing low-impact aerobics. However, a 130-pound person burns only 295 calories doing the same. So if you keep doing the same activities, your weight loss slows down or stops.
Weight loss plateaus are common if you’re dieting but not exercising. This is because strict diets or fast weight loss can cause you to lose muscle mass. Muscle speeds up metabolism, so the less muscle mass you have, the slower your metabolism and the less weight you will lose. It’s also possible to become lax with calorie counting once you’ve been on a diet plan for a long time, so you might be eating more than you think without even realizing it.
If you’ve tried everything and still can’t lose weight, you might have an underlying medical condition that’s causing the plateau. Hormonal imbalances, kidney problems, prescription drugs such as antidepressants and even diabetes can affect your weight. If you’re taking any prescription medications or notice any other symptoms, then talk to your doctor.
Increasing your workouts in either length or intensity can help with weight loss. Try adding 10 or 15 minutes to your daily exercise routine and see if that makes a difference. You can also switch to a more intense activity.
like the peak 8 routine. (google peak 8 routine)
It takes 3,500 calories to lose a pound, according to the University of Maryland Medical Center. If you’re not losing weight anymore, it might be that you’re eating more than you realize. Cutting a few hundred calories from your daily diet should get you back in track. According to Health.com, simple ways to cut down calories include choosing turkey instead of beef, cooking with nonstick cooking spray instead of oil, eating smaller portions and skipping sugary drinks. Keep a food diary to help you figure out how much you’re eating and where to reduce calories, or eliminate obvious sources of extra calories, such as gravies and sauces, desserts and fast food.
It’s normal for weight loss to stall after a while. This is not necessarily an indication that you’re doing something wrong. It might just be that you need to adjust your weight loss plan to account for the changes in your body and metabolism.
The normal speed of weight loss is 1/2 to 2 pounds per week. When you begin a diet, you probably lose weight faster because much of it is water weight. As you continue on your diet, the weight loss slows down.
You burn fewer calories the less you weigh. For example, a 180-pound person might burn 409 calories per hour doing low-impact aerobics. However, a 130-pound person burns only 295 calories doing the same. So if you keep doing the same activities, your weight loss slows down or stops.
Weight loss plateaus are common if you’re dieting but not exercising. This is because strict diets or fast weight loss can cause you to lose muscle mass. Muscle speeds up metabolism, so the less muscle mass you have, the slower your metabolism and the less weight you will lose. It’s also possible to become lax with calorie counting once you’ve been on a diet plan for a long time, so you might be eating more than you think without even realizing it.
If you’ve tried everything and still can’t lose weight, you might have an underlying medical condition that’s causing the plateau. Hormonal imbalances, kidney problems, prescription drugs such as antidepressants and even diabetes can affect your weight. If you’re taking any prescription medications or notice any other symptoms, then talk to your doctor.
Increasing your workouts in either length or intensity can help with weight loss. Try adding 10 or 15 minutes to your daily exercise routine and see if that makes a difference. You can also switch to a more intense activity.
like the peak 8 routine. (google peak 8 routine)
It takes 3,500 calories to lose a pound, according to the University of Maryland Medical Center. If you’re not losing weight anymore, it might be that you’re eating more than you realize. Cutting a few hundred calories from your daily diet should get you back in track. According to Health.com, simple ways to cut down calories include choosing turkey instead of beef, cooking with nonstick cooking spray instead of oil, eating smaller portions and skipping sugary drinks. Keep a food diary to help you figure out how much you’re eating and where to reduce calories, or eliminate obvious sources of extra calories, such as gravies and sauces, desserts and fast food.
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