The secret is acknowledging the true purpose of food as fuel rather than entertainment. Focus on protein, fats, and carbohydrates and learn about each of them. A little bit of research online will teach you a lot. Remember, don t diet; change your eating lifestyle. Doing so will change your life for the better. For the exercise, consider it a priority to include it into your routine.Anyway, if you want it simple, here it is in ten steps:1. protein is good...eat plenty (about 30% of your caloric intake)2. fats are good and bad...know the difference3. saturated and trans fats are the bad ones - limit these4. poly- and mono-unsaturated fats are good - don t be afraid of them5. carbohydrates are good and bad...know the difference6. fibers and complex carbs are the good ones - eat these (about 40% of your caloric intake)7. sugars and simple carbs are the bad ones - limit these, particularly late in the day (stay away from sodas and chips!)8. drink water - lots and lots and lots of water. It s the only drink you need. Anything else is either wasted or simply bad for you9. Eat 4-6 meals a day to boost your metabolism.10. A meal is defined as a portion of a low-fat, protein rich entree, a portion of veggies for vits/mins, and a portion of complex carbs. (You can get these combined as a health shake)For exercise, it s even simpler:1. 4-6 hours per week2. 45-90 min each day you exercise3. do aerobic exercise (20-40 min) every day you exercise4. work abdominals every day you exercise (between sets makes it easy)5. do chest and triceps exercises on one day6. do back and biceps exercises on a different day7. do legs and shoulder exercises on a different day8. do your exercises in sets (i.e. 3 times with 6-12 repetitions each)9. keep a record of what you do to measure progress. 10. when your progress stalls (called plateau ), switch up your routine.Make sure your goals are not unrealistic. You have about 12 weeks until the official start of summer. I assume you intend to lose 30lbs of total body weight. I suggest you alter you goal to loss of body fat (which is different than total body weight when you consider water weight, muscle tissue, and bone mass/density). You can get your body fat percentage checked at a fitness center or the doctor s. It s quick and easy and will provide you a better baseline and measurement tool to gauge your progress. The reason is that two people of the same sex, age, height, and weight can be completely different in terms of fitness when taking body fat percentage into consideration. With that said, if your goal was to lose 30lbs of body fat, you are in for one hell of a intensive program to come close to reaching your goals. This is because to burn one pound of body fat, you have to burn approximately 3500 excess calories. This totals to 105,000 excess calories total. Over 12 weeks, you are looking at burning 8,750 caories each week, which is nearly 1500 per day if you workout six days a week. Burning this many calories in a day will require a very, very rigorous routine, probably 90 minutes in length and will require the most strict nutrition plan I can possibly recommend. If you are not used to exercise or eating right, this is likely to be unreasonable for you. Hopefully, you don t really need to lose 30lbs of body fat. Again, I recommend getting your body fat percentage checked and shoot for a percentage loss over 12 weeks. Don t even step on the scale. It will deceive you as to your progress.
stop eating
1.) Drink more water 2.) Eat five small meals a day3.) Eat more fiber4.) Exercise according to your body (Don t Over Do it)5.) Take a multi-vitamin6.) Portion control7.) Learn the difference between Good/Bad CarbohydratesThese are not weight loss tips, this is a change of life style. It makes not sense to go on a diet to lose weight and then you go back to your old eating habits which would make you gain the weight back. That s the key losing the weight and keeping it off. Maintain a healthy lifestyle...
i decided to lose weight begining in December. by cutting calories, eating more veggies, getting the right amount of fiber a day, and exercising at least 10 minutes a day i have slowly but steadily lost 40 pounds. it is really just a matter of truly educating yourself about portion size, fat/calorie intake and water consumption. alot of websites can help but the one i found most helpful was sparkpeople. they have a place to track calories eaten, calories burned and give you a food plan to go by if you want. it isn t easy to change your whole lifestyle, which is what i had to do, but if you truly want to become more healthy and lose weight so it doesn t have as much of a chance of coming back you will make what changes are necessary. by the way, the website will also tell you if you even need to lose weight, by giving you an average estimate of your bmi using your height and weight. also, cut the soda, even diet. makes a world of difference. i carry water at all times now and feel so much better.
stay clear of carbseat about 1300-1500 calories a day. exercise (walk at least 30 minutes a day...maybe add in some running/jogging as u come accustomed to this...also some light weight training for toning and building some muscle)
wanna loss wait and increase height is play basket ball and join a gym
Find an exercise you like doing so you ll stick with it. Don t overdo it at first or you will give up. Try something like pilates or walking at first and gradually increase to things like The Firm workout, jogging, exercise bike, etc. Drink a lot of water to fill you up and keep you hydrated, and of course, watch what you eat. I like to eat just fruits and veggies for lunch as often as possible. That way I make sure to get those portions in for the day and can still enjoy a normal dinner. Good luck!
don t do diets! eat everything you want (without overeating), BUT the last meal should be before 5-6pm...It s a slow option, but only this way I can eat chocolate, sweets and cakes and stay XS size all year round ;)
Exercise everyday like jogging around the blockSkip meals. Eat 2 times per day than 3 times per dayDont eat until you re fullEat fruits at night if your hungry.Drinks lots of water and stop all the fast food and chocolate.There are more tips and info.there s a video on success fitness too.
You don t have to give up all your carbs, but try to limit them. Learn portion control - - - remember, you ll feel full about 20 minutes after you eat. Exercise - - find something you enjoy doing. There s some fun exercise dance videos to do indoors when it isn t possible to walk outside. Or theres even walking videos you can do - - like Leslie Sansone s videos.Drink water - - lots of it!!! Drink a MINIMUM of 8 (8 oz.) glasses a day. It s not all that hard to do - - just drink it with meals snacks and keep a water bottle with you to sip on. It may take your body a few days to adjust to the amount of water you are drinking, so just be prepared to go to the bathroom A LOT. But your bladder does eventually adjust and it sure helps the weight come off.
