Practical Weight Loss

Weight loss doesn't have to be mysterious. As a former competitive bodybuilder (amateur), I know what it is to give up favorite foods and desserts in order to lose weight. I can also identify with you as far as beginning and continuing a weight reduction program.

Successful weight loss must begin in the mind. You have to have a good reason for doing it. You, I assume, are doing it for your health. Perhaps your doctor told you to lose weight. You may have high blood pressure, or maybe even type 2 diabetes. Health is one of the best reasons to go on a weight loss program. (I am avoiding the word 'diet' because weight loss is so much more than a temporary program to reach a certain weight. This is a life-long commitment.)

When I competed as an amateur bodybuilder, I was already in excellent health. But I had to lose weight to look my best. I had to reduce my bodyfat levels as low as possible so that my abdominals, and every muscle fiber, could be seen. I also had to lose as much water as possible. My skin had to be paper thin.

(Photo left: was taken August, 1982 when I was 31 years old and weighed 183 pounds. I had just competed in the Mr. New Jersey Bodybuilding show in April at a weight of 170 pounds.)

Over the years I would lose weight for a competition, and afterwards intentionally put it back on again. Back then my competition weight was 170 to 175 pounds. My off season weight was anywhere from 204 to 210 pounds. I continued this cycle of weight loss and weight gain for years.

I know how to lose weight successfully. Once you have the mental commitment, you have cleared the first hurdle. The second hurdle is implementation. This consists of exercise and a sound nutritional plan.

The nutritional plan has several parts. Certain foods will have to be eliminated from your diet. This includes all junk and snack foods. Fast foods, baked goods, soft drinks, ice cream, and candies will have to become distant memories. Red meats should be removed from the menu too.

Some foods can be substituted for others. Substitute skinless and organic chicken and turkey breasts for red meats. Fish, especially salmon, sardines, etc. can be eaten too. Substitute brown rice for white rice, sweet potatoes for white potatoes, and whole wheat bread for white bread.

Portion sizes will have to be reduced. Along with reduced portion sizes, you will add 2 snacks. You will be eating anywhere from 5 to 6 small meals a day.

Eating this frequently will keep your digestive system working. That process consumes calories. This will also keep your metabolism humming along. It won't slow down because your body thinks that food is not forthcoming. (This is what happens when you skip meals in a vain attempt to lose weight.)

Add a lot more veggies and fruit to your meal plan. Veggies and fruit are not only full of fiber, but phytonutrients (plant nutrients) too.

Although there may be other variables at work, weight loss is still a matter of burning more calories than you are taking in. This is where exercise comes in. Your exercise plan should be a combination of cardio and weights. The cardio will burn stored body fat for energy. Weight training will build muscle which burns calories. Your body will become a lean, mean calorie burning machine.

Eat every two and a half to three hours. Don't eat anything after 7:30 or 8 PM. As far as supplements are concerned, you should take a good multivitamin/mineral tablet. I would also recommend taking Tonalin CLA (conjugated linoleic acid.) CLA is a natural fatty acid which will help to burn fat while at the same time preserving and building muscle. Drink plenty of water.

The third hurdle is consistency. You have to persevere and be consistent in your efforts to get a healthy body. That will take time. You didn't arrive where you are now weight-wise overnight. Don't attempt to lose anymore than 2 pounds per week. Any more than that and you will start losing lean body mass (muscle.)

When you begin your weight loss program, have a couple of photos taken in a bathing suit. This will provide a pictoral journal of your starting point and progress. I constantly had photos taken during my bodybuilding journey. They provided inspiration and motivation.

Have photos taken every month or two. Don't have pictures taken any more frequently than that. When you see the progress you are making, it will become self-motivating. Believe me, that will keep you focused and determined--and disciplined.

You will also want to keep a workout journal to track the progress of your exercise routine. At right is a page from my workout journal. Not only did I write down every exercise I did weight lifting, but the number of sets and reps and weight used. I also wrote down my body weight at the start and end of each session.

I also kept track of my meals for that particular day. The journal, together with the photos, will give you a complete record of your progress.

Here are some suggested meal plans. Remember, these are just suggestions. But there are some guidelines that you will have to adhere to. Your food should be whole and natural as much as possible. To make sure you have total control over your meals, I suggest brown-bagging it. I would almost always brown-bag it at my job.

breakfast- whole grain cereal w/sliced fruit or low-fat milk & organic eggs or protein drink & fruit or organic chicken or turkey sausage & fruit

mid-morning snack- handful of nuts (walnuts, almonds, pecans, etc.) & 1 medium fruit or unbuttered popcorn & 1 medium fruit or trail mix (1 serving)

lunch- organic chicken or turkey breast & lightly steamed veggies or tuna (packed in water) on whole wheat or rye bread

mid-afternoon snack- protein drink or trail mix (1 serving)

dinner- wild (non-farmed) fish & whole grain rice & lightly steamed veggies or whole grain pasta & organic chicken or turkey breast & lightly steamed veggies.

The proper serving size for meat should be the size of the palm of your hand. It is important to observe serving sizes. They can make or break your weight loss efforts. Use smaller lunch and dinner plates. Our plates today are beginning to resemble platters. Two-thirds of your plate should consist of veggies and whole grain. Eat Salads.

Here are some of my healthy product recommendations. I use them all. I will continue adding to this list whenever I come upon a whole, natural product.

I use extra-virgin olive oil on my veggies and brown rice. Try to incorporate it in your meals. It is heart healthy and has anti-cancer nutrients. Much success on your weight loss journey. Return to Weight Loss Lifestyle From Practical weight loss...