In this final part of my PROVEN diet plan, I help you to get exercising!

Dr Chris Steele's PROVEN Fat Farewell Diet Plan - Part 3

Exercise
Now we’ve looked at what to eat, and How to eat, and so finally we come to Exercise – the word everyone hates when it comes to weight loss. Well, if you want to lose weight you are going to have to commit yourself to doing more exercise than you’re doing now – that’s why you’re overweight - you’ve not been burning off the calories that you’ve taken in as food.

Now I’m not going to advocate that you join a gym or that you push yourself to physical extremes to get that weight. My way of helping people is to keep it simple and keep it easy so then there’s more chance that people will follow the advice given.

‘The Slim Over-Eaters’
Now before I get into the exercise part of this Fat Farewell Plan, just let me tell you about two patients of mine. They are both very slim and active people, yet they consume 5,000 calories a day, every day of the week!! How can that be so? Well one is Milkman, and the other is a Postman! Have you found the answer to their slimness – Yes; they walk everyday, in the course of their jobs. Come rain or shine they are out walking every single day, and because of their daily walking they can eat their way through 5,000 calories every day and still remain slim and also very fit!!

The answer to your weight loss problem lies on your own doorstep – the Postman and the Milkman, and probably your paperboy as well!!

So to lose weight you must increase your calorie output (walk) and decrease your calorie intake (diet). So eat less food and do more exercise; more aptly described as

Diet and Do It (exercise)!
Exercising before a meal can actually make you feel less hungry!

Exercising will make you feel physically fitter and mentally more alert, positive and more determined in your whole approach to life.

Increasing your exercise activities can raise your metabolic rate so that your body can actually burn off more calories even whilst you’re resting – what a great investment that is!

THE FAT FAREWELL EXERCISE PLAN:
To achieve effective weight loss whilst following this weight loss plan you MUST:
  1. Exercise every day – come rain or shine!
  2. Exercise for a minimum of 30 minutes everyday!

    3. I’m not asking to join a gym.
    I’m not asking you to buy expensive exercise gear.
    All I’m asking you to do is to commit 30 minutes of your time, in every single day, to walking – yes; only walking. Remember the Milkman and Postman.

    Now 30 minutes seems a long time to do continuous, non-stop exercise, every day.

    So … DO THE WALK! 15 OUT AND 15 BACK!

    So let me tell you what I want you do. I want you to start walking out from your home or your office, slowly at first, for a period of 15 minutes. You must not stop at all during that 15 minutes, and the only time you stop is when you turn around to walk back to base, non-stop for that last 15minutes back!

    If you’re unfit, that walk will be a slow casual walk, without stopping. As you start to lose weight and become fitter, your speed will gradually increase, and you’ll be able to cover a further distance in those 30 minutes. In fact, when you start note how far you get on your early walks and then see how mush further you get to cover as your speed increases.

    As your fitness and confidence improves you could try doing a slow jog, between one lamppost and another. That slow jog could develop into a slightly quicker jog. Then the day will come when you can do 30 minutes of non-stop jogging.

    How many of you know Charlie Walduck, the super slimmer from ITV’s This Morning programme?

    Charlie weighed 44st when he asked me to help him lose weight. At the start he could walk more than 5yds, but I took him for some short slow walks, at first, and he gradually got better, fitter and slimmer. With this ‘DO THE WALK!’ he progressed so well that he lost 20stones in 12 months (a UK record!), and then a further 10 stones. He’s now lost 30stones, has ran the London Marathon, and is running in the New York Marathon in November. He frequently runs half-marathons nowadays. So if you want to lose weight, think of ‘Super Slimmer’ Charlie – he did this by starting on his long journey of 30stone weight loss by ‘DOING THE WALK’.

    If you need to lose weight follow the three simple steps of this ‘Fat Farewell Plan’:
    1. What to eat.
    2. How to eat.
    3. Exercise – 30 minutes/every day/non-stop, but staring slowly.


    Good Luck – You can do it!

    FINAL TIPS:
    Weigh your self only once each week
    Weigh your self on the same day and at the same of day each week – preferably in the morning after you’ve moved your bowels!
    Try to wear the same clothes or no clothes when you weigh yourself.
    Make sure the scales are always in the same position on the floor each week.
    Many women retain a lot of fluid in the week prior to their period, but this comes off once the period starts.

    Dr Chris Steele MB ChB

    Dr Chris Steele's Fat Farewell Diet Plan Introduction

    Dr Chris Steele's Fat Farewell Diet Plan PART 1 WHAT TO EAT

    Dr Chris Steele's Fat Farewell Diet Plan PART 2 HOW TO EAT

    More Weight Loss information
    This content was created on Fri 28 July 2006

    More like this
    Weight Loss
Use this page



Privacy Terms | Advertisers | Legal Disclaimer | Contact
© 2007 TheFamilyGP.com