How to lose weight quickly and effectively? -

So all my life I ve been overweight...I m 5 4 and 198 pounds. I work out 3 to 4 times a week ranging from 1-to 4 hours, I play badminton, and take PE early in the morning. I hardly eat too. I mean heaklhy portions of cereal or an organic fruit bar for breakfast, a healthy lunch at home(salad and a sandwich), and I might not even have dinner because I don t get hungry and I don t eat after seven unless its an orange or a banana. I stopped eating too much chocolates and sweets, stopped Starbucks, and stopped drinking sodas and sugary drinks. I need to find SOME way to lose weight because I ve always tried and rarely get results. HELP PLEASE!!!

well keep up the exercise maybe increase the number of days.also, drink lots of water and green tea(boosts up metabolism)

1. Drink water... flood your system with a gallon a day2. No fast food or soda... it sucks but if you want it you have to sacrifice3. 20-30 minutes of intense cardio (interval workouts... look them up)4. Eat breakfast (special K with skim milk) and eat turkey and roast beef for lunch, grilled chicken for dinner (it will get old so get a lot of seasonings and sides5. Lift weights (muscle destroys fat!)6. Do not eat late at night... and make sure you eat a healthy snack like yogurt or fruit a couple times a day7. CONSISTENCY... cant stress thta one enough, do it for 3 weeks and youll be set, NO CHEATING8. Also make sure you take baseline measurements (BMI, body fat %, circumferences, BP, HR, and other measurable criteria). This will help you track progressGood luck and stick with it

i admire ure commitment and ure decision to eat healthier..good for u and congrats!! exercsei is great for u and good job on doing a lot! hmmm, maybe consult ure doctor to help u plan ure diet....what ure doing i great so far!! i suggest eating at least 1500 calories daily MINIMUM though! never go under that!! lots of veggies and fruits..no soda

It sounds like you re doing the right thing...Only, my dad lost 50 pounds in 3 months and everyday he had one of those 190 calorie breakfast squares in the morning, he skipped lunch and went on a 5 mile walk, and for dinner, it was purely vegetarian. This is really hard though and u need a lot of will power and dedication. You will have to follow that plan religiously (though I m sure there s other great ways to lose weight too but this one definitely works)