diet & exercise
If you really want to increase
your chances of success in your weight loss program
you also need to focus on diet and exercise.
Diet
We recommend a low carbohydrate diet as a complement
to our product. These diets are pretty easy to follow
because they do not stress calorie or fat restriction.
You can eat allowed foods until you're satisfied and
therefore you'll usually never feel hungry.
How do these diets work? Glucose is the body's preferred
fuel source, so when starches and sugars are consumed,
they are converted to glucose and burned for energy
leaving fats with nowhere to go except storage. If glucose
is not available because of carbohydrate restriction,
the body will burn its stored fat for energy.
A Low Carb diet will work for any healthy adult who
wants to lose body fat and retain muscle mass while
not feeling deprived.
Low Carb Foods
You may choose from any of the following foods which
you are free to consume until full:
Lowest
Carb
Veggies |
Low
Carb
Veggies |
Condiments |
Meat |
Dairy |
Misc |
|
alfalfa sprouts |
artichoke |
mustard |
beef |
plain yogurt |
eggs |
|
Bok choy |
artichoke hearts |
mayonnaise |
chicken |
sour cream |
luncheon meats |
|
celery |
asparagus |
olive oil |
turkey |
cream cheese |
beef hot dogs |
|
chicory |
bamboo shoots |
sour cream |
pork |
hard cheese |
macadamia nuts |
|
chives |
bean sprouts |
chopped egg |
fish |
butter |
almonds |
|
cucumber |
broccoli |
bacon bits (real) |
duck |
heavy cream |
|
|
daikon |
broccoli rabe |
grated cheese |
lamb |
|
|
|
endive |
brussel sprouts |
|
game |
|
|
|
escarole |
cabbage |
|
shellfish count carbs |
|
|
| fennel |
cauliflower |
|
|
|
|
| lettuce |
collard
greens |
|
|
|
|
| mushrooms |
dandelion
greens |
|
|
|
|
| parsley |
eggplant |
|
|
|
|
| peppers |
hearts
of palm |
|
|
|
|
| radicchio |
kale |
|
|
|
|
| radishes |
leeks |
|
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|
|
onion |
|
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pumpkin |
|
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rhubarb |
|
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sauerkraut |
|
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scallions |
|
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snow
peas |
|
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spaghetti
squash |
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spinach |
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string
beans |
|
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summer
squash |
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zucchini |
|
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You'll notice that you have a wide selection of foods
to choose from and the ability to put together some interesting
salads utilizing veggies and meat, for example. From chicken
Caesar with bacon bits to a Southwestern Chicken salad
there are some delicious options available to you.
Here's the great part. Since calories still do count,
even on a low carb diet, and since fat contains the highest
concentration of calories per gram of any food, you can
feel free to use salad dressings on your salads without
concern for the calories because Xenical will absorb a
good portion of them before you ingest them, or your appetite
suppressant medication will help you eat less and thereby
decrease your calories.
To expand your choices even further you might want to
see if there is a low carb market in your area. These
stores are becoming very popular with the increased interest
in these diets and they will offer you a wide variety
of low carb snacks, pastries, etc.
Exercise
At the end of the day, no matter which diet you choose,
calories still count. Therefore the more energy you use
in the course of a day the faster you will see results.
The only way to consume energy efficiently is through
aerobic exercise.
What exactly is aerobic exercise? Simply put, any activity
that approaches your target heartrate* but leaves you
breathing evenly (getting your so-called "second wind")
and is of at least 20 minutes duration constitutes aerobic
exercise.
Aerobic exercise burns more calories per minute than weight
training or anaerobic exercise, although since the muscle
is the engine which burns the calories you should include
some strength training as part of your exercise program.
You don't need to join a gym or buy expensive equipment;
a simple pair of dumbbells will suffice.
You can't beat running or jogging when it comes to burning
the maximum number of calories per minute of exercise.
To start, however, you should begin with a walking regimen
followed by a Jog n' Walk routine. The idea is to keep
a heartrate at your target level for a sustained period
of time, no less than 20 minutes as mentioned. As you
begin to lose weight and your conditioning improves you
may eventually graduate to Running only.
If running or jogging doesn't happen to be your cup of
tea, or if knee or back problems prevent it, there are
other aerobic exercises you can engage in which will give
you decent results.
* For target heartrate…subtract
your age from 220. 75%-85% of that number is your target
heartrate range.
You
Can Do It
You've got all the tools you need to construct a better
body and improve the level of your overall health and
fitness. Be patient. Stick to your plan, be consistent
and just remember: a surely as 2+2=4, you will lose weight…you
must lose weight if you expend more calories than your
body absorbs. It's simple mathematics.
Xenical gives you a headstart by blocking the absorption
of a large percentage of those calories, the ones which
come from fat, or your appetite suppressant medication
will help you eat less and thereby decrease your calories.
Now it's up to you to finish the race. And as a well known
athletic shoe company so simply puts it, "Just Do It."
Because you can!
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