Body Health Book
Dieting and exercising with obesity

Dieting and exercising with obesity

You must be aware of the fact that the moment you start your fitness you will need some time to reach the ideal weight. Even if it might seem very difficult, one can improve his/her appearance with effort and dedication.

What to use: exercise clothing, gym membership, notebook, scale.

  • The most important step when struggling against obesity is to clean your kitchen from all unhealthy foods. Replace them with fresh fruits, vegetables, lean meats, diary and natural sources of fat, such as plain walnuts, almonds, olive oil, fish oil, coconuts or avocados. Discard the frozen foods, processed foods and sugary sweets. Don’t let any temptation in your kitchen.
  • Fill the cupboards only with healthy food. Purchase foods that are in their original state. Buy fresh meats, cheeses, fruits, veggies. Stay away from foods that have trans fat and chemicals. It’s recommended to have 6 small meals per day, each containing lean protein source, such as chicken, seafood, beef, a vegetable, a fruit and a unsaturated fat source, such as avocados, olive oil, almonds. Avoid sugary, fried items and those containing white flour. During the diet, no alcohol is recommended.
  • You need a food journal in order to be able to check your progress. The journey should contain the foods that you eat and their caloric intake. Find out how many calories you should¬† consume each day using an online calorie calculator. The journal will help you see when and why you exceed eating.
  • Fighting against obesity implies exercise, such as a morning walking. You need to exercise at least 4 times a week, for 30-45 minutes each day on an empty stomach. Dr. Lonnie Lowery considers that the body consumes fat as a fuel source after the night sleep, so you should do exercise first thing in the morning.
  • Follow a resistance training for at least 3 weeks in order to jump-start the metabolism and to burn the stubborn fat deposits.¬† Do exercises such as leg press, squat, bench press, push-ups, dips or rows. You can find a description for each exercise via the internet.
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