i am exercising and eating less. is there anything else i can do? pleas help
When you are losing weight, you should exercise and diet together.If you exercise without dieting, you will get bigger appetite, whichwill lead to increase of weight, or muscle growunderneath the fat layer, and make you bulkier. If you diet withoutexercising, you will become flabby and will have excess skin. Fordiet, go wheat free. No pasta, pizza, bread and so on. And no foodafter 7 p.m. People achieve marvellous results with it. Depending onyour initial weight, you can drop upwards from 20 pounds a month. Ifyou don t eat wheat then you don t eat all those sticky, fatty goeycakes, you don t eat junk food, and you don t eat biscuits. But yourdiet is still balanced. It costs nothing, and you do not have tocalculate points or to buy special meals or plans. For exercising,start with walking, and then switch to running/jogging. Running is themost efficient and calorie-burn exercise ever. If you are overweight alot, walk first or you may have health complications (heart attack,disjointed bones and so on). Weight lifting is a good means to targetyour problem areas for men and women. It s not necessarily to become abodybuilder or even join a gym - a couple of dumbbells will help youto target your problem areas (stomach, butt, legs, arms, chest).
Alternate CaloriesThe theory behind alternating calories is a good one. The body determines how many calories to burn based on data collected from the previous days caloric intake. For instance, if someone normally eats around 2000 calories a day, the body will become accustomed to burning at least this much. When one alternates calories, they eat the typical amount of calories for one to two days and then drastically drops the amount of calories for one to two days, and then return to the normal amount.For instance, Monday and Tuesday might be 2000 calorie days while Wednesday and Thursday are 1000 calorie days and then back to the 2000 calorie diet for Friday and Saturday. Sunday would be a 1000 calorie day. This tricks the body into burning more calories and helping the individual lose weight.
Graze on healthy snacks. Just because you re getting healthy doesn t mean you can t snack. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, (compared to eating three large meals a day), by keeping metabolism steadier. Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so on). Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Avoid starchy vegetables like potatoes, and try to eat vegetables plain, without fatty dressings or dips. Fruit also makes a good snack. Fruit contains more soluble fiber than vegetables, which slows your body s absorption of carbohydrates, thus releasing energy more slowly, (preventing sugar highs), and keeping you feeling full longer. Fruit juices are not a replacement for the real thing. You need that fiber, and juices often have more calories than the equivalent serving of fruit -- as many calories as soda! Be careful with dried fruits, because without the water, you tend to eat more, and fruits, when dried, are calorie-rich per ounce. With any dry or dried food, be sure to drink plenty of water.
Divide your meals into 6 smaller meals a day. Include healthy delicious snacks in between meals. You shouldn t be hungry.Plan your meals and snacks ahead of time when possible, so you know exactly what you plan to eat. Last minute choices tend to be less healthy and higher in calories.Healthy nutritious snacks you can add to your meal plan include crackers, pretzels, baby carrots, popcorn, fresh and dried fruit, yogurt, low-fat cheese, peanut butter, air popped popcorn cereals and nuts and seeds. Try to avoid chips, sodas, cookies, and ice creamDrink plenty of water during the day, it is healthy and helps you feel less hungry. Some times our brain confuses thirst with hunger. You will eat less if you drink a glass of water before a meal.Lower your fat intake. Switch to skim milk, lean chicken, no fast food, eat less margarine butter and mayonnaise, use less oil when cooking meals.No more soft drinks and juices. Soft drinks are empty calories and juices have less fiber and vitamins then the original fruit.Try to add more whole grains to your meal plan. Brown rice instead of white rice and whole grain breads instead of white bread.Avoid foods that are high in sugar, like candy and cakes. Eat vegetables with every meal.Don t skip breakfast. Eating breakfast, as you wake up, boosts your metabolism and decreases binge eating later in the day.Eat your meals slower and no more eating in front of the TV. Studies show that we automatically eat larger portions when we snack in front of the TV.--------------------------------------��Exercises :Your abdominal muscles best respond to exercises that concentrate on each part of your abs, the upper abs, the lower abs and the obliques (commonly known as the love handles). Even though your upper and lower abs are actually one signle muscle the best way to train them is with exercises that concentrate on each part individually as each part of your abs needs a slightly different stomach exercise to train most effectively, that s why I have chosen these three exercises.Best Upper Abs Exercise : The Basic Crunchbasic crunch Lie on your back on the floor or on an exercise mat with your hands to the side of your head or crossed on your chest. Keep your knees bent at a 90 degree angle with your feet resting on the floor.Lift your shoulder blades of the ground as if you are trying to touch your knees with your chest but do not move the legs. Concentrate on lifting using your stomach muscles only.At the top of the movement contract your ab muscles intensely and then slowly lower your body down. Lightly touch the floor with your shoulder blades and repeat.Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.If you are a beginner or if this is hard for you, do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions.When doing this ab exercise it is important that you don t actually sit up all the way. When you sit up your hip flexors do most of the work and it can be bad for your back.Best Lower Abs Exercise : The Reverse Crunchreverse crunch Lie on your back on the floor with your hands behind your head or on the floor by your hips, with your knees bent and your feet lifted six inches above the ground.Slowly bring your knees toward your chest and lift your butt of the ground. Concentrate on contracting your abs, you should feel your lower abs working after a few repetitions.Use your abs do not swing your legs to create momentum. slowly lower your legs to the starting position, six inches of the floor.Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.If you are a beginner or if this is hard for you, do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions.Best Obliques Exercise : The Oblique Crunchoblique crunchLie on your back, knees bent, so your left foot is resting flat on the floor. With your right knee bent, place your right foot across your left knee.Place your left hand at the side of your head and your right hand on the left side of your abdominals or on the floor next to your thigh.Curl your body up with a twisting movement, bringing your left shoulder toward your right knee. slowly lower your body to the ground.Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.If you are a beginner or if this is hard for you, do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions. Don t forget to do the same for the other side as well.Bonus : The Bicycle Exercisebicycle exerciseThis is a simple and very effective exercise that works all three areas of your stomach simultaneously.
Avoid ��white�� carbohydratesAvoid any carbohydrate that is �� or can be �� white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you��ll be safeEat the same few meals over and over againThe most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:Proteins:Egg whites with one whole egg for flavorChicken breast or thighGrass-fed organic beefPorkLegumes:LentilsBlack beansPinto beansVegetables:SpinachAsparagusPeasMixed vegetables
Step 1: Cut down on the amount of processed sugars and carbohydrates you eat.Step 2:Consume only small portions of starchy grains and vegetables, such as brown rice, beans, corn, and potatoes. Try to limit yourself to only one small serving of a starch per day.Step 3:Eat one portion of lean protein with every meal, and two portions of veggies.Step 4:Varying your menu will keep you from getting bored. Also, using lots of fresh herbs and good quality spices will make your meals more flavorful without adding fat.Step 5:For exercise, if you haven��t exercised in a while, start with something low impact, like walking. If you can, walk somewhere hilly so that your level of excursion varies. Pair your cardio workouts with strength training. Lifting light weights will increase your muscle mass. More muscle means you will be burning more calories every day, even while at rest.
Step 1:First of all cut back on sweetened soda and juice... these drinks have a lot of calories and the calories .Step 2:Cut back on breads and rice,carbohydrates. they have a lot of sugar which in turn can turn to fat plus they don t keep you filled as long.... eat foods high in protien and fiber... meats, greens, protien bars... high fiber bread.Step 3:the next key is exercise.. Start a walking club at work.... if you walk during your luncg break even if it is a 20 minute walk that adds up during the end of the week. get a wal in on the weekend or go to the gym a little here and there will make a difference over time . a few minor changes will really make a difference.
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The body won t release fat stores if you lower calories below what it needs. It will slow metabolism to compensate store every spare ounce as fat. If you continue lowering calories, it will continue lowering the set point, til it can survive off nothing store fat on anything. The body will only release it s fat stores if it knows there is plenty of nutritious food.You can lose more body fat eating protein fat (don t eat protein alone) than not eating AT ALL. To lose weight fast, eat all you want, but nothing but meat, eggs, healthy oils, mayo, butter half an avocado a day (for added potassium). Keep the calories high the fat percentage high, at least 65% of calories. Green vegetables some cheese will continue weight loss but at a slower pace.The first week is just water weight but fat is lost thereafter if you keep your calories high enough. Otherwise the body will strip it s own lean tissue for nutrition. Although that may look great on a scale it will make it MUCH easier to accumulate fat in the future (since all that pesky lean tissue burning up calories will be gone). Eating carbs while trying to lose body fat is terribly inefficient. When in glycolysis (burning glucose as fuel) you have to lower your calories (which slows your metabolism) exercise heavily to deplete your glycogen stores before burning body fat.The core of Atkins program is converting the body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). Dietary fat levels need to be at 65% of total calories, if not, the body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis). It takes minimum of 3 days to convert a body to ketosis, (but only one bite to convert back to glycolysis). People feel sluggish the first week but most feel better than ever thereafter.Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) trigger insulin which can store the calories eaten into fat. The more protein the more the fat burning hormone glucagon is released. The more carbohydrate the more the fat storage hormone insulin is released.Simple carbs are addictive can be disastrous to health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs, eat one every time you want something - have huge omelets with bacon, sausage, peppers, mushrooms cheese. Pork chops smothered with peppers, mushrooms cheese - pork rinds dip or tuna/chicken/turkey/egg salad - steaks - a huge sugar free cheese cake. Eat so much you won t feel deprived of anything. By the 4th day, the addiction will be gone you can start making healthy choices.High insulin levels promote inflammation, weight gain, hunger unbalance other hormones. Controlling insulin levels will balance out other hormones allow human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise. Any exercise will greatly increase muscle mass with high HGH levels.Ground flax seed (2 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg - let sit 10 min. to absorb liquid, put some cream cheese in the middle nuke 2 minutes. Suggested for daily fiber needs.The first 2 weeks eat several cups a day of (mostly) lettuce celery, cucumbers, radishes, mushrooms, peppers more vegetables thereafter - add 5 grams per day additional every week (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) til you gain weight, then subtract 10grams. That will be your personal carb level (everyone is different depends on how active you are.) Start with meat, fats salads for 2 weeks and then slowly add in more green veg, wk4 fresh cheeses, wk5 nuts seeds, wk6 berries, wk7 legumes, wk8 other fruits, wk9 starchy veg, wk10 whole grains. You will learn how your body reacts to different foods. As long as you have 9grams carbs per hour, you will maintain insulin control shouldn t gain weight, no matter the calories. Many people gain weight on high carb, do low carb to lose weight then are shocked when they return to high carb gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar maintain weight or health.Dr.Atkins was a cardiologist, low carb was a health plan easier sold as a diet Read any of his books for easily understandable science. Normalizing blood pressure, blood sugar, insulin, cholesterol, triglyercerides hormone levels are all bonus features of doing a low carb way of eating. Lutz Life without Bread Taubes Good calories, Bad calories are excellent books that dispel all the nutrition myths.
