The Truth About Weight Loss… Through My Eyes

Growing up I was always a bigger guy. In my freshman year of college I peaked at 330lbs. I was constantly sick with a cold and got the flu almost every year. I was lazy, unmotivated, and pretty much only concentrated on school and work. Then one day I decided to make a change….my New Years resolution. Within a year I lost 100lbs and have maintained the weight loss averaging between 175-190lbs. Throughout my twenties I have been asked multiple times; “how did you lose the weight?”, “did you take something?”, “what did you eat?”. Here are my tips to share with the world….

1. There is no medical drug or specific diet that will work for everyone. The biggest thing you need is motivation and dedication. You need to realize that you are not simply going on a “diet” but rather making a life change.

2. There is no one aspect that is more important than the other. Diet and physical activity play an equal important role.

3. You need to know what works for your body type. Everyone manages food intake differently. A high protein diet has always produced the best results for myself, but you have to try different things to see what suites you as an individual.

4. You cant do it on your own. Find support. I personally utilized friends who were into physical fitness drag me to the gym with them and to go running. Yes at first I was embarrassed, going to the gym late at night or early in the morning, but as soon as the weight started to fall off, your feeling of self worth sky rockets!

5. Avoid triggers that make you overeat. I have no gone to a buffet voluntarily in over 5 years.

6. Cardio is your best friend! but remember resistance training is important too. With loosing weight, it is unavoidable that you will lose muscle too. No one wants to get weak.

7. Track your results, compete with family members, do whatever you need to keep motivation!

8. Never make excuses for yourself. Yes genetics play a SMALL role, but it is one that everyone can overcome.

It takes a lot of hard work to lose weight and most people do not understand the difficulty of it all, but in the end its worth it. The human body is amazing, it can overcome SO many things. A person must just push their body to and beyond the limit over and over again… The human potential is endless.

I hope this comes in handy. Just remember there is always someone who will support you, just seek out that motivation and push yourself beyond your limits.

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Nutrient Timing

Nutrient Timing is something most people who are into diet/nutrition overlook. Yes calories and macronutrients are the most important aspects of a diet, but due to how our body works one should really look at the timing of the food we consume. This article I find hits it on the head. The main measured component of the time release system is, of course, the Carbohydrate. This article explains how carbohydrates affect different body systems, the different categories of carbohydrates, and the time in which they can be consumed. For example, carbohydrates should be consumed during or up to 3 hours post exercise. Those who have higher levels of body fat do not need as large of a carbohydrate intake. All is great information. I hope you take the time to read the article below.

http://www.precisionnutrition.com/all-about-nutrient-timingĀ 

30 easy trade outs to aid in nutrition

Here is a quick tip. This article provides a list of 30 quick trade outs to aid in the general nutrition. Diets now a days can be rough, but with simple substitutions, staying health can be easy.

http://www.healthy-holistic-living.com/30-unhealthy-foods-you-mistake-as-healthy-and-their-surprising-swaps.html

Greek yogurt VS sour cream

Here is a quick tip on cutting calories and fat and increasing your protein intake with a quick substitution. Non flavored Greek yogurt and sour cream are similar in both taste and texture.Greek yogurt has under half of the calories and less than 20% of the fat! I have, on multiple occasions, made this swap and been quite satisfied with the results. Here are some examples:

Greek yogurt and salsa
Pasta sauce
spinach dip
tacos
Mash potatoes

And these are just some examples.

http://www.livestrong.com/article/526634-nutritional-values-of-greek-yogurt-vs-sour-cream/