Vitali has developed his own dietary and training system, based on balancing out nutrients (proteins, fats, and carbohydrates). Keeping to a balanced and varied diet helped him to avoid cravings for sweets, pastries, and other harmful foods.
He also concentrated on cardio exercises. In addition, Vitali made sure to take at least 10,000 steps every day. Then, upon successfully reducing his weight to 220 lbs, he introduced bodybuilding exercises with free weights.
"There is no magic bullet recipe for losing 88 lbs in a snap. You can only achieve such results through a simple daily routine: counting calories, healthy eating, and exercise. Before I realized this, I had tried lots of tricks. None of them worked.
By the way, I should warn you that weight loss is not a universal solution. You cannot just copy another persons diet or exercise plan and expect to lose the pounds. Make sure to find a good personal trainer and nutritionist. And work out, work out, work out! Every day, for a very long time!" says Rachel Graham.
Regina managed to lose 150 lbs. To do this, she started by gradually abandoning harmful products. Then she downloaded a fitness video and started exercising every day.
Later, she bought a gym membership and began to attend group sessions. She has also moved to proper nutrition. Her daily food intake consists of five meals: breakfast, lunch, dinner, and a couple of quick bites in between.
When doctors started to give Pasquale alarming diagnoses, he decided to introduce radical changes in his life: giving up fast food and dairy products in favor of vegetables, brown rice, quinoa, oatmeal, and lean meat. Whats more, he decided that he had to "earn" his food by walking for groceries before each meal.
Presently, Pasquale makes sure to walk at least 6 miles a day. He doesnt buy ready-to-cook foods, choosing to prepare his own dishes. When he lost 198 lbs, he purchased a gym membership, adding treadmill and weightlifting exercises to walking and observing the right diet. A year later, he managed to lose another 132 lbs. Pasquale admits that he wants to be a good example for his son.
In order to lose excess weight, Melissa joined an online training program. She also learned to eat in moderation and began to practice healthy eating habits. The girl abandoned fast food and started eating whole grain products instead of white bread and pasta.
After just three months, Melissa began workouts. She started with five-minute exercises and gradually increased the duration to an hour.
Jade has developed her own nutrition plan, replacing fast food with fruits and low-calorie snacks. Whats more, she has reduced her dinners to a minimum. This allowed Jade to decrease her caloric daily intake by half (from 3,000 to 1,500 calories). After a year of adhering to this weight-loss program, she managed to lose 99 lbs.
"I used to be so lazy. I traveled even the most minor of distances by transport not in the least due to the fact that I used to feel shortness of breath when walking. Now I have tons of energy! I love to get up early, walk to the store and back, and do all the housework," says Jade.