Remember:

• Eat less fat : Some fats are more likely to cause heart disease. These fats are usually found in foods from animals, such as meat, milk, cheese, and butter. They also are found in foods with palm and coconut oils.
• Eat less sodium : Eating less sodium can help lower some people’s blood pressure. This can help reduce the risk of
  heart disease. Sodium is something we need in our diets, but most of us eat too much of it.
  Much of the sodium we eat comes from salt we add to our food at the table or that food companies add to their foods. So, avoid adding salt to foods at the table.
• Reduce your calories if you’re overweight : When we eat more calories than we need, we gain weight. Being overweight can cause heart disease. When we eat fewer calories than we need, we lose weight.
• Eat more fiber : Eating fiber from fruits, vegetables and grains may help lower your chances of getting heart disease.
• Eat a variety of foods.
• Eat plenty of bread & cereal. Also eat lots of vegetables and fruit.
• If you drink beer, wine, or other alcoholic beverages, do so in moderation .

Here are some other things you can do to keep your heart healthy:
Ask your doctor to check your cholesterol level. This is done with a blood test. The test will show the amount of cholesterol in your blood with a number. Below 200 is good. The test will also show the amount of “good” and “bad” cholesterol. Your doctor can tell you more about what these numbers mean.

If your cholesterol is high, your doctor may suggest diet changes, exercise, or drugs to bring it down.

Regular exercise-like walking, swimming, or gardening—can help you keep your weight and cholesterol down.

Eating this way does not mean you have to spend more money on food. You can still eat many foods that cost the same or less than what you’re eating now .

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A lot of people quit dieting because they think they have to partake in things like rice cakes and broccoli! This is simply not the case! Never mind quit, some won’t even start a weight loss program because of this. They are discouraged…
Another reason is that people become discouraged because they become hungry. While it is realistic to become moderately hungry you don’t want to be starving. You are not a robot but a human being. Don’t torture yourself. No one continues to do anything they don’t like. The few that do are often miserable. Below are some steps you can study and follow to get your
eating habits together.

• Eat the foods you like. Now don’t get it wrong. We are not talking about hot dogs and chocolate cake. At least not all the time. But just eat what you usually do on a regular basis, you know things like sandwiches for example while decreasing your portions a little.

• Eat enough. Most people are in a hurry to lose weight too quickly. If they don’t see 6 pounds come off in the first week they start panicking. Don’t! Remember that most people who are overweight eat for other reasons. Habit, boredom, depression, control etc. Only eat when you are hungry. Ask yourself this question, it is important. When you feel that you have had enough to hold out until another meal just stop. Drink a few glasses of water and 20 minutes later you won’t even think about it for awhile until you are naturally hungry again.

• Stick to how many meals you would normally eat. At first you want to try and mimic your old habits as close as possible. This way it won’t be so much of a shock. If you eat 2 meals, eat two meals. To keep your metabolism running better just introduce 1 or 2 meal replacements like a homemade shake or food supplements making sure they are over 200 calories each.

• Take in the smallest quantity before bed. For example, eat your regular meals first and take your supplemental meals at night. You’d be surprised how well this will work. You don’t want to have to burn as many calories while you are sleeping because obviously you aren’t as active. This is an area where a lot of people fail, especially with carbohydrates.

Please Comment on how you find these ideas practical and if easy to apply?? The main point to stress is that you should feel as comfortable and as happy as possible while going through this initial phase. The next step after losing the weight is maintaining it, which is no where near as difficult. Once you have laid down a foundation and you get used to the minor adjustments in your lifestyle it should be a piece of cake!
Key points

• - Avoid unnecessary hunger or foods that you really dislike
• - Eat normally at first while decreasing portions a little at a time
• - Only eat when hungry, examine your reasons before eating
• - Keep meal times the same while adding supplemental meals to avoid
• shock
• - Consume less quantities near bedtime
• - Construct your grocery list and plan it with your caloric intake
• - Think of your goals and write them down

Here they are:

1. Spot Reduction. There is just simply no such thing. No matter how many crunches you perform you will not get a flatter stomach until you incorporate proper eating habits and some kind of low intensity aerobic activity.
2. Starches are fattening. Things like bread, rice and pasta won’t make you fat. It is what you put on them that will hurt you. Things like butter and oils. Potatoes and their companions are actually a good source of carbohydrates, which is the main fuel source for the body.
3. You have to stop eating the foods you enjoy. The real issue here is not the food itself but rather how much and when. The longer you go without something the more likely you are to crave it and you will end up losing the battle. This often leads to discouragement.
4. The starvation effect. Cabbage soup doesn’t sound bad for a few days but how about a month? Or worse yet, how about for life? And when you do eat ‘normal’ foods again…watch out! The more sensible way is to make slow changes in your eating habits until you see results and then adjust accordingly.
5. Missing meals is a better way to lose weight. On the contrary. Studies reveal that people who miss breakfast tend to be heavier than those who don’t. When you skip a meal you are more likely to eat more the next time.
6. Becoming a vegetarian will guarantee weight loss. Things such as cheese and nuts can be just as fattening as animal products. Also, many substitute’ by including things such as chocolate bars and chips. As with any way of eating you have to be just as careful.
7. If it’s ‘fat-free’ it’s good. This isn’t always true. You have to check labels because in some products the fat is lower but the calories are still quite high. Some manufacturers replace the absence of fat with things like sugar to help improve the taste resulting in a higher caloric content.
8. One diet will work for everyone. If this were true there would only be one diet. Everyone is different and has different needs. The true plans are the ones that show you how to discover this yourself through knowledge, questioning, experimentation and application.
9. Weighing yourself everyday. You will only become discouraged. Your body weight fluctuates from day to day due to different variables such as hormonal changes and fluid retention. It’s best to weigh yourself once a week.
10. Eating fat will make you fat. Of course if you eat too much fat you will gain weight but the same also applies to protein and carbohydrates. Your body actually needs fat for certain functions of the body. With this said it still is wise to keep your fat lower than the remaining two (protein and carbs) which shouldn’t be a problem.
11. If your parents are overweight you will be too. While some of this is true it is only a small amount at most. It is mostly a persons habits resulting from how they were raised by their parents that cause the problems. With enough education and determination it is possible to meet your goals!

There! Once you have those things cleared up you can start to concentrate on your program.

Key points

• Do this for yourself and not others. It will be easier on you
• Your primary objective should be what you think of yourself and not what others think
• Start when you are ready in order to be in the proper frame of mind
• Learn from your mistakes, don’t be discouraged, and start over
• All sincere efforts will be rewarded
• Study the myths we went over carefully so you will remember what to avoid!

• If you want to build muscle, you should be eating more calories than you burn every day. The key is to add healthy calories to your diet so you can avoid heart disease, high cholesterol, etc
• If you want to lose body fat, you need to eat less calories than you burn every day. The key is to safely reduce your calories so that your body can continue to function while still losing weight. Taking your calories too low can actually stall your weight loss, so take some time to determine how many calories you need.

For clarification purposes, your maintenance level is the amount of calories you need to stay at your current body weight. If you want to gain weight or lose weight, you’ll obviously need to make adjustments.There’s really no way of determining exactly how many calories you should eat to maintain your current body weight, but here is a method that can get you close to your maintenance level. Again, your maintenance level is the amount of calories.you would theoretically need to stay at your current weight. This method of calculation is called the Harris-Benedict Equation. This formula takes into account your sex, age, height, and weight. Other factors are considered as well.

For men, the equation works as follows: First, multiply your weight by 13.8. Secondly, multiply your height (in inches) by 5. Next, multiply your age by 6.8 then subtract that figure from 67. Add these three totals together.

Here is an example of a 180 pound, 5′9″, 23 year-old man:
180 pounds x 13.8 = 2,484.0
69 inches (5′9″) x 5 = 345.0
23 years-old x 6.8 = 156.40
67 - 156.4 = - 89.4
————————————————————-
Total Calories Needed 2,739.6

For women, the equation works as follows: First, multiply your weight by 9.6. Secondly, multiply your height (in inches) by 1.8. Next, multiply your age by 4.7 then subtract that figure from 655. Add these three totals together.

Here is an example of a 120 pound, 5′3″, 26 year-old woman:
120 pounds x 9.6 = 1,152.0
63 inches (5′3″) x 1.8 = 113.4
26 years-old x 4.7 = 122.2
655 - 122.2 = 532.8
——————————————————–
Total Calories Needed 1,798.2

Note : This method can only estimate the amount of calories you need to maintain your current weight. You may need to make some adjustments depending on the amount of exercise you do, the type of exercise, and your own individual metabolic factors.

A method to make the process of determining the amount of calories you should eat much simpler—and probably just as effective.

• Get a book with a complete listing of foods, their calories, and macronutrient breakdown.
• Using the information above for your daily food intake. Don’t worry about being exact, you can make changes later if necessary.
• Decide on the number of meals you are committed to eating each day.
• This may sound too simple, but just pick a total number of calories you’ll eat each day and divide that number by the number of meals you are committed to eating. This will give you the total number of calories you should plan to eat during each meal. After determining the amount of calories you should eat each meal, get your complete book of foods and plan your meals from there.

Moreover : Protein is the most important nutrient for building muscle. Without enough high-quality protein, you are not going to grow at the rate you deserve to grow

I would recommend to get this book containing all the information about calories you should consume per day- its the most successful diet program of all time Dr. Atkins’ New Diet Revolution, Revised Edition

Recommend to Get this DVD The Biggest Loser Workout, Vol. 1

Use immaculate exercise technique—never cheat or use loose form.

• Always warm up thoroughly.
• Adhere strictly to a smooth and controlled rep cadence.
• Even if your body can tolerate singles and very low-rep work, avoid using such high-force training for long periods. And use maximumeffort singles only very prudently. If you body is not suited to singles and very low reps, stick to medium and high reps. Use a rep count for a given exercise that suits your body.
• Only use exercises that are appropriate for you, and where appropriate modify them to make them safe for you. No exercise can be good for you if it hurts you.
• Stay clear of risky movements, e.g., behind-neck exercises.
• Use exercise poundages that are correct for you : only use a weight that lets you just squeeze out your target reps in good form.
• Avoid excessive ranges of motion.
• Respect your physical limitations.
• Personalize your training—only you can know your strengths, weaknesses and limitations. What works well for someone else, including a training partner, may literally ruin you.
• Avoid “rushes of blood” that lead to reckless training.
• Always be focused and attentive while you train.
• Do not overtrain. For example, if you squat hard twice a week you may get sore knees. But squat hard just once a week and you may experience no knee soreness. Excessive training frequency causes injuries.
• Keep yourself supple.
• Avoid medium- and high-impact aerobic work.
• Eat healthfully.
• Do not cut corners with your rest and sleep schedule.
• Avoid extreme muscular soreness by gradually introducing changes in exercises and training formats.

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