discipline or regret beat me to most of my thoughts…I often end my day with a frozen protein shake (I ADORE MY SHAKES! it took a while but Ive found one I love and so suggest doing a buncha taste tests till you find one you like!) eaten with a spoon.
satisfying.
good for me.
FAB whilst watching TV.
and s-l-o-w to disappear.

MizFit

Take care,
Andrew

Don’t go on or fallow any diet because you’ll only fall off and hurt your self.
The WW point system doesn’t ensure that you are eating health and it doesn’t educate you about the correct nutrition that your body needs.

You need to work on 3 areas;

1. Your Eating; educate yourself about carbohydrates because there are good and bad ones, you want to start eating the good ones which will come from unprocessed foods. Good carbs like; fruit, oatmeal, brown rice, etc these will keep you feeling full for longer. Also you received the advice to take a protein shake which will also be good, (providing that you are exercising) Try to have most of your carbs in the morning, then a protein based snack 2 hours later, then have a big fiber based lunch also with some protein (raw veg salad with olive oil and chicken or fish or beef or pork, then a protein based snack 2 hours later, for dinner try to minimize your portion; if you are having carbs try to lower them for this meal (potatoes, rice, pasta) with meat and veg, then a protein based snack 2 hours later (have this snack at about 7pm)

2. Strength training – now before you say it, I promise that it’s not going to bulk you like the hulk; muscle takes up less space than fat. Do a strength training workout 3 times per week with a day off in between (E.g. Mon, Wed & Fri OR Tue, Thu & Sat) use weights that you can lift about 12-15 reps and workout your whole body choosing exercises for the arms, legs, upper & lower back, chest & abs. DON’T just focus on your ABS! Your body won’t remove fat this way.

Try doing 12-15 reps of each workout and as you go through all the body parts then that means you have done 1 set. Then on the 2nd week you can move up by repeating by doing 2 sets.

Toning up your muscles will start up your body’s natural fat burners.

3. Cardio training – this is belly fat busting exercise and combined with strength training will see you down those 20 lbs. Do a 20-30min cardio exercise 3 times a week; do them on the off days for strength training. So if you are strength training on Mon, Wed & Fri then you can do the cardio on Tue, Thu & Sat. But If you are really feeling energetic or don’t have time to workout 6 days then slot your cardio in before you do your strength training.

This will take commitment and discipline to see it through, get support from your family and friends and also consult with your doctor before starting.

If the doc gives you the all clear, then you should be able to lose 2lbs a week! That will be safe, permanent weight loss and you can have that 20lbs of in 5-6 weeks time!

Take care and be safe,
Andrew

The problem I have with the Dove miniatures is that I can never eat just ONE!!!!!

and here is a new one for us, we got a Wii and use that as a means of entertainment and exercise!

hope that helps!