I would suggest calculating your BMR )the calories burned just by living( here: http://www.bmi-calculator.net/bmr-calcul�� and eating 250 calories below that and exercising to burn another 250 calories. (preferably cardio) That way, you should lose one pound a week. 3500 calories consumes below/above your BMR=one pound lost/gained. There are so many factors, so don t rely just on the math.Also, please don t try low carb diets, just stick to a high protein, complex carb (WHOLE grains, potatos, etc.), and low fat diet. Lean meats, veggies, whole grains, and fruits are good! Try to limit your added sugar intake too. If you want any more info, just e-mail me. 3
Try weight watchers. It is a very balanced program. I ve been on it for over 15 months and lost 123 pds.www. weightwatchers.comIndoor exercise is doable. Can you rent a buy a yoga or pilates DVD and do that? You can also get some hand weights and ankle weights and do light weight lifting.Exercise bands are real big right now and there are several sties online that show you different exercises to do.Stay away from fried foods, fatty meats, and simple carbs.Focus on the basics, fruit, veggies, whole grains, and lean meats. Get your calcium with skim milk and yogurt.Good luck
The Marky Mark WorkoutThe Grind Workout Hip Hop AerobicsSweat Factory AerobicsTAE BO Billy Blanks Original Advanced WorkoutTAE BO Crunch Fat Blaster Plus Billy BlanksA Lesson Of Yoga Conditioning For Athletes With Rodney YeeA Lesson Of Yoga - Introduction To Yoga - Yoga ZoneDenise Austin 3 Arms And Bust WorkoutDenise Austin Fat Burning Blast Aerobic WorkoutDenise Austin Super Stomachs Star Of ESPN s WorkoutDenise Austin Yoga Essentials WorkoutDenise Austin TrimWalkDenise Austin Xtra Lite Beginner s Aerobics - You Can Do ItFive Basic Nutrition Strategies For Healthy eating:Eat High-Fiber Low-Glycemic Foods:Low-glycemic foods are carbohydrates that breakdown slowly, releasing sugar into the bloodstream gradually rather than all at once. These foods almost always contain fiber. The fiber is what is mostly responsible for slowing the absorption of the sugars. These foods can provide long-lasting energy. Most vegetables (especially dark green), most fruits, whole-grains and nuts are high-fiber, low-glycemic. For optimal health, get your grains intact from foods such as whole wheat (whole-grain) bread, brown rice, whole-grain pasta, and other possibly unfamiliar grains like quinoa, whole oats, and bulgur.Eat More Protein:Your body requires more energy (calories) to process protein than it does carbohydrates. Eating more protein can increase your metabolism, thereby increasing your bodys ability to burn fat. Protein is necessary for your body to build muscle, and building more muscle increases your ability to burn fat. Good options include eggs, low-fat or no-fat dairy products, lean meat, poultry, seafood and whey protein supplements. Nuts and legumes are also excellent sources of protein; plus you get the added benefit of fiber, vitamins, and minerals. Legumes include black beans, red beans, pinto beans, navy beans, garbanzos, and other beans that are usually sold dried. Eat Frequent Small Meals Throughout The Day:Eat 6 smaller meals per day, rather than 2-3 larger meals. This will ensure that you will supply your body with the necessary nutrients to build muscle and burn fat while increasing your metabolic rate. It will also supply a constant stream of energy to prevent fatiguing early and prevents the body from kicking into starvation mode. If this happens, your body will burn muscle for energy increasing your body fat stores as well as slowing down your metabolism. Eat Balanced Meals:I eat lots of chicken and fish plus an occasional serving of lean red meat. I love my salads and veggies. Beans, brown rice and whole-wheat pasta are my side dishes. I snack on fruits and nuts and even use them to top whole-grain cereals and yogurt. I drink fat free milk everyday which I use also in smoothies. My meals are simple and nutritious. I balance my meals by making sure I��m eating plenty of protein and fiber in each meal. NEVER SKIP BREAKFAST:This is the one meal you cannot afford to miss! Jump start your day with a high-fiber, high protein meal containing complex carbohydrates, avoiding simple (sugary) carbohydrates which trigger hunger and sleepiness a few hours later. Choose whole-grain cereals that are loaded with fiber and protein instead of sugar (i.e. Kashi Go Lean .. or Oatmeal). Top with fat-free milk or soy milk and sliced almonds. Sweeten with blueberries or strawberries for a boost in disease fighting antioxidants. Smoothies are great for breakfast too!I hope this will helpGood day
Stay away from deep fried, salty, sugary. Oven bake your chips instead of deep frying or if you must dont use animal fat. Avoid soda s sweetened juices grill your meats. Good diet halps you loose more weight than excercise could. Personaly I like to do sit ups, pushups, squats, lunges to tone workout, in front of the tv, no fuss, no cost.
