I weigh 190 and i want to lose weight! so how do i do it?
eat healthy and exercise... that is just plain common sense!
Drink a lot of water, do a LOT of walking, stay away from soda of any kind even diet, junk food and in between meal snacks unless it s fruit or vegetables....good luck
Healthy weight loss tips * Take one pound at a time Don��t get overwhelmed by how much weight you need to lose. Try to remember that losing 15 pounds in two weeks is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 3-4 pounds per week. One pound of weight is equivalent to 3500 calories. * Set Reachable Goals For instance, if you know you need to get more exercise, begin with a manageable goal of, say, walking 10 minutes a day that you know you can achieve. Then build your self-esteem by achieving the small goals you set yourself. The same logic applies for losing weight. * Stay off the scales Don��t get discouraged when your progress seems to be slow according to your bathroom scales. They do not provide a true measure of what is going on with the body. If exercise levels are adequate (5-7 days a week), you may be putting on muscle but losing fat, thus losing inches even if you are not losing pounds. It s always a good idea to do several body measurements to have a second objective way to monitor progress. * Stay focused on being healthy, not thin # Many people become more successful at long term weight loss when their motive changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body s health rather than worrying about foods that will affect your body s weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health. * Fat Free? We ve known for some time that limiting high fat foods in the diet can be helpful with weight loss. That s because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not. * Drink plenty of water Drink eight glasses a day. Water is a natural appetite-suppressant. Nettle tea is a great weight-loss tea as it supports metabolism and has diuretic properties. * Reward yourself # Each time you reach a goal, such as losing 5 pounds, reward yourself with a gift or a massage. * Seek help if you need it # A big key in long term weight control comes from receiving encouragement and support from others. Find a friend to lose weight with or you can check to see if groups such as Weight Watchers, or eDiets offer programs and resources in your area by clicking the links. You may also wish to check with your local hospital to see if their registered dietician conducts group weight loss programs. * Watch your portions With the advent of supersize meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a plate cleaner even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed. * Eat your food slowly Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That s because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy your food.
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THIS IS A REAL TIP-Don t do this all the time but for an emergency wieght loss. Ok it s this simple eat breakfast every morning and a lowfat granola bar about two or three times during the day. At night only eat condences chicken noodle soup. The can with only 60 calories. Do this for about a week (Mix the granola bars up with some fruit and veggi s durring the week) You will lose wieght!!!!
EXERCISE.... or u can b stupid and stop eating
Exercise and diet. You can lose weight fast, but that is almost never effective or permanent. Cut down on portions, try to quit eating junk, and get some daily exercise. Bravo on spelling lose correctly. You are one of the few on here who has spelled it right!
exercise and only consume fat-free/low-fat products
losing body fat is very complicated. Doing it is basic though. It is very simple ! consume less calories than you expend.It is easier to not eat calories than it is to burn them off, also reduce/eliminate starchy refined carbohydrates from your diet, also you must include at least 30 MINS OF CARDIO and some form of resistance training 3-5 times per week! All of this,if adhered to, will gaurentee permanent body fat loss.
If you are 6 - you dont want to lose anymore weight.If you are much shorter - you dont want to lose weight fast asit will not be lasting. Plan your meals from a list of low calorie foods and some protein to provide sufficient nutrition for your body. Canned chunky soup usually runs about 200 calories per can and can be poured on low call stuff like canned green beans, etc. Watch your drinks - I drink lots of Talking rain low cal beverage - its adictive and I can only find it at Costcoright now. A can of beans without too much seasoning provides your protein and keeps the calories reasonable.
There is no fast results unfortunately. I am doing the same now, losing weight, eating right, lots of exercise but it is a slow process. If you lose more than 2 lbs a week, you will eventually gain it back plus more. You didn t get to be 190 overnight, do it slowly.
Otherwise, you need to do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. The 45 minute thing is not true, but don t over 60 minutes at a time.Do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!Don t look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.Good luck and stick at it.
I have lost around 60 lbs in 6 months and I will tell you what not to eat. The first myth we have been told is that fat is bad. Sugar and carbohydrate are the big nasties. In fact, reduced fat food that has had some of the fat removed is actually more fattening than the regular food because the removed fat in most cases has been replaced with carbs! This is the main reason why you must absolutely stay away from ALL processed food with no exception. Eat fresh and natural. You must have 3 meals a day and get into a routine so your body knows when to expect food. Your body is capable of doing exquisite things to avoid weight loss if it thinks it��s going to get starved, so you must feed it and regularly.The other thing you must do is keep your insulin as low as possible by getting sugar and carbs in your diet as close to zero as you can and not having ANYTHING between meals except water. Also having at least 5 hours between one meal and another. The last meal of the day must be no later than 9pm. Insulin is a hormone that will absolutely block fat and protein burning in your body and force it to burn sugar, that s how it works. You will NOT lose weight with your blood stream flooded with insulin, even with exercise. It��s impossible. You must have at least 8 glasses of water a day in order for your liver and kidneys to excrete the fat from your body this is crucial.Now, what you must stay away from and I mean, non at all. Bread, pasta, rice, pastry, flour of any kind, sugar, potato, onion, parsnip, sweet potato, pumpkin, beetroot, carrots, peas, beans, beer, sweet wine, spirits, spreads like butter and margarine and be very careful of sauces and condiments. Fruit and milk should be taken very, very sparingly because they are fattening. Fruit is full of sugar too, only a very small amount. Avoid all processed food including diet soda it will stimulate insulin. 3 cups of black tea or coffee WITH meals a day is OK. Use Stevia for a sweetener.OK, if you are still with me, what can you eat? In a nutshell you replace the carbs you have removed with protein and green leafy vegetables. Do not mix protein only 1 per meal. This is what you can eat. Lean meat, poultry, fish, cheese, yoghurt and eggs are your permitted proteins. Cauliflower, cabbage, sprouts, broccoli, capsicum, mushroom, celery, zucchini and a small amount of tomato. You can have unlimited amounts of lettuce and cucumber but ONLY at meal times. You can use balsamic vinegar as a dressing; mustard is ok too but only made from the powder. Shop bought is full of sugar! Curry powder in cooking can be used as well. One tablespoon of olive oil is ok per day, in cooking and as a dressing. Garlic is OK but not shop bought; you guessed it, full of sugar. Use fresh.I will GUARANTEE if you stick to this you will loose heaps of weight, fast. I know it s not easy and you need the support of your family too. Just another couple of things I forgot. NO breakfast cereal and avoid really heavy exercise you will just burn glycogen in your muscles, not fat and it will just make you sore and tired. You need prolonged gentle exercise to burn fat like walking. You don t need to exercise at all on this diet as long as you re moving about. Last but not least read food labels and look at the ingredients. Avoid foods like the plague with more than 5 grams of carbohydrate per 100 grams. If you like a drink, Semillon Sauvignon Blanc (very dry and low in carbs) with a little soda water is OK with meals.Good Luck. Jules, lecturer. Australia.
Good carbs like celery and carrots will never make you fat. Bad carbs like cake will, but you don t need to know the whole science of glycemic index and load. It is mostly NOT your fault, if you need to lose weight. The way we have been taught to eat is responsible for making obesity the number one health problem in the world (according to Atlantic Monthly magazine) replacing hunger and infectious disease. You need to re-learn how to eat so you can become thin. Not a diet, but diet lifestyle.Find out about fastest way to lose weight, gradual ways to lose weight, most effective exercise, good and bad carbs and anti-water. Lose bodyfat and retained water which also makes you a lot fatter (bloated). Links page has gov. BMI calculater to find out just how much overweight you are (teens plug in your age to compare to others your age). Most important-- make sure to read the last fat loss tip , first before anything else, to see the number one food that causes Americans to be fat.http://phifoundation.org
crash diet r always doomed and u gain back every pound you ve lost if not even more.when you starve your body it will retaliate trying to regain it s equilibruim so the best way to lose weight is to cut down on calories.eat 3 meals a day.try smaller portions and have fixed meal hrs everyday so your body would get used to a certain system and won t cry out for more food.eat less sugar,less fat,sugar free juice and no sodas.buy a nice dress that is a size or two smaller and try it often.this will encourage you to keep going.try to move more,try walking like a half hr. everyday.also drink lots of water before every meal.before u start any diet make sure you re not anaemic,diabetic .ood luck:)
