I m following a 1400 calorie diet, and doing regular excersise.I aim to lose around 12lbs by September.Just wondered if anyone has any general tips?Thanks.
Hi !General Tips :Eat a high fiber breakfast.Make breakfast your biggest meal.; i.e. the most calories.Drink 1 gallon of water per day.Do cardio more times of the week than strength training.No soda.Make most of each meal fruits and vegetables.No fried foods.Eat dark chocolate at least 2 times a week.Eat low-fat dairy.Get 7-8 hours of sleep.
HiI have had good success when i kept a food diary - it helped me alot when I had weight to lose. You can also use this to keep track of your calorie intake as well. You may find that after a while your weight loss may slow down - or even stop totally. This is commonly known as hitting a plateau. When this happens you need to up your exerice routine, push yourself a little harder and do some different exercises - this is becasue once your body loses some weight it gets used to the routine - so to shake it up a bit you need to change things around. You also have to remember that when you start losing weight you are exericing for your current weight.So when you lose pounds, you need to exersize harder and more intensely for your new weight - this way your weight loss will continue and you will reach your goal. Hope this made sense!
Tip #1To make a delicious low fat mayonnaise simply combine one teaspoon Dijon mustard or one teaspoon satay sauce with low fat yoghurt.Tip #2Avoid skipping meals. Eating increases your matabolism, thus skipping meals can trick your body into slowing down its metabolism in an attempt to conserve calories during a period it perceives as a situation where limited fuel is available.Tip #3Stuffing vegetables such as capsicum and zucchini with tasty fillings of mince chicken, meat or tuna are easy to do and very healthy and low fat.Tip #4Pita bread roll ups or wraps with salad fillings, are great for picnics, school lunches or to take to work.Tip #5Exerise, exercise, exercise! Exercise increases your metabolism and burning off excess fat. When is the best time to exercise? Our metabolism slows down about 8 hours after we wake up, so 30 minutes of exercise in the evening, before dinner will increase your metabolism for about two to three more hours just when it was starting to slow down. This produces a significant increase in fat burned off, even after the exercise is over.Tip #6Adding alfalfa or mung beans to your salad brings in extra iron.Tip #7Good cooking and healthy eating begins with learning about nutrition and how to prepare healthy recipes.Tip #8Plan the week s family menus in advance and just purchase those ingredients at a once weekly shopping trip.Tip #9Be positive! The more you feel good about yourself the easier and faster it is to lose weight.Tip #10Learn how to make over family favourite recipes by cutting out fats, salt and sugar. Substitute non fat yoghurt for cream, stir fry minus oil and use herbs and spices instead of salt for flavour.Tip #11Please consult your doctor before beginning an exercise or weight loss program.Tip #12Eat slowly and chew each bite completely to decrease your appetiteTip #13Eat three small meals and two snacks daily instead of two or three huge meals.Tip #14It s a myth that you need oil to stir fry! Use chicken stock instead and cut down on hidden fat.Tip #15There is more fat in a plate of toasted muesli than a plate of bacon and eggs! Purchase non-toasted muesli instead.Tip #16Avoid removing the skins of fruits and vegetables - most of the nutrients are concentrated just under the skin.Tip #17Hot water with a squeeze of lemon before breakfast get the metabolism going for the day, helps prevent constipation and is excellent for the skin.Tip #18The best source of vegetable protein is from soya beans or tofu. All legumes provide some protein, so include lentils, lima beans etc into casseroles and soups.Tip #19Find a weight loss buddy, club, or support group. This will help you stay with your weight loss program.Tip #20Though difficult, try not eating 3 hours or more before bed time.
Then here are some good weight loss tips.Watch what you eat- Of all the good weight loss tips available, watching what you eat is probably the most important It is just a fact that you are what you eat, if it is going to be junk in its going to be junk out. Energy fueling and producing foods such as carbohydrates are exactly what their description entails, should the energy which it supplies not be burnt by exercise or your normal daily activities it will go to zone on your body with a fat reservation tendency. In other words you will pile on the pounds if you only eat and live an inactive life.Realistic goals- Do not set unrealistic weight loss goals for yourself. Take your overall dimension into consideration in other words your BMI as well as your endurance when calculating your ideal weight. A woman with a bigger bone structure with a height of 2 metres will look terrible if she sets a goal weight of 40 kilogram s. Stop comparing yourself to other people especially celebrities. Other peoples lives are not as rosy as it appears. Be thankful for that which you have been Blessed with.Food labels- Food label reading, dissecting and serious consideration should be part of each and every trip to the supermarket. Take the time to check what the ingredients are as well as the amount or level of each ingredient. Words such as saturated, trans fat and tartrazine should send some serious diet warning lights flashing. Calorie count should also be checked.Starvation- It is very important to steer clear from starvation and quick-fix diets. These types of weight loss regimes are only destined for failure due to the fact that the human body does not like any overnight changes to it. You body needs to get use to change at a very gradual pace. Quick fixes also have a tendency to back-fire terribly on the dieter, causing weight gain after loss of much more than the initial loss.
you have to be careful because the more you lose the less calories your body needs. so you may drop the weight fast and then all of sudden the scale does not move. You have to see how much your body weight requires and try to eat 500 calories less and work out for 500 calories. That will give you and average of 2 pounds a week. Fat is based off of 3,500 calories, 3,500 calories equal a pound. Everything else is water weight. Every time the scale drops 5 pounds you should be eating less calories, and changing up your exercises routine regularly. Go to www.everydayhealth.com and log on to calorie counter they will help you with this.It is a great weight loss tool, i used it myself and lost alot of weight after i had my baby. Sugar and Salt also makes up for fat, so you have to watch for that too. Too much salt will make you feel bloated and too much or too little carbs will make you feel sluggish, and too much sugar will make you feel depressed. During or around that time of the month when you crave food, your metabolisms is the highest,that is why you are so hungry, that is the best time to diet and exercises because you will lose the most if you do not give into your craving or lack of energy and motivation. This is my advice what worked for me (based on someone on a 2,000 calorie diet to maintain weight)Before you start see a physician, get a physical ask them to check your weight, iron level, blood presssure, good cholesterol and bad cholesterol, etc. so that you can have and idea of what kind of shape you are in, show them this diet to see if it is healthy for you to follow. Day 1: Have a detox and eat only veggies high in fiber along with 70 oz of ice cold waterDay2-6: Find out how much you are suppose to eat for your body weight and minus it by 250.( Ex: 2,000-250= 1750) 1750 is the total amount of food you are to eat before 6 p.m 500 calories for breakfast 500 lunch and 500 dinner and a 250 calorie snack, try to eat snack before 3 p.m. and if you are on the go alot make it a snack you can keep in your purse. and excercise to burn 250 calories along with 10 minute weight training. Along with 70oz of ice cold water. Drink at least 8-10 oz. of ice ice cold water 10-15 before each meal---because it burns your metabolisms before you eat. If you find yourself hungry, drink water and a piece of veggie 10-15 min. before each meal, veggies should be the size of a fist. (Only eat fruits, veggies, tofu, chicken, and fish, water and (1 cup) of milk no red meats, pork, pop, soda, or fruit juice etc. 7 day eat one cheat meal based on 1750 calories this shake up your metabolism and make them work faster for the following weekWeek 2 day 1-6 do same thing just reduce calories by 250 and increase activity by 250. You can use fat burner that has green tea in it and follow the directions. You can use other supplements too but ask a physician first. day 7 cheat mealWeek 3 day 1-6 eat same amount of calories just increase activityDay 7 cheat mealWeek 4 day 1-6 same thing just increase intensity. Day 7 cheat meal2 month week 1 ( gradually you can eat 1 serving size of meat) use food pyramid and make sure you are eating a balance meal. still no pop, juice, junk food, etc. making sure you do not go over the recommended calorie intake, at this point you may need to reduce calories and maintain work out and increase weight training. and gradually try to eat a balanced meal high in protein, and fiber, and get enough iron, and when you reached your goal maintain it by eating the amount of calories right for your body type and to stabilize your weight. Not all food are made for all people, some people can eat what they want and still feel great and others feel sluggish or have reactions, when you eat like this for 3 months it will be harder to go back to your old ways because if you do you will feel sick because you are use to eating good. This is a good thing. This is not a diet, this should be a lifestyle change. Change the kind of foods you like and each month try something new and place it on your plate nicely. Sit down to eat, try not to stand, watch tv or talk on the phone. Most of all have support if you are around people who eat what they want it will be harder for you to stick to what is best for you. Just like if you are quitting to smoke you can not be around smokers.
I have been through it all and know what s it about. The main thing is to stick in there. You can t be an addict to food and never exercise if you want to live a healthy life and keep the weight off. I ve worked out, done every diet, and all types of classes.Nothing works, besides dedication and intelligence towards the subject of losing weight.First, depending on how much weight you need to lose, your diet is the first concern. You can t eat 10,000 calories a day and expect the weight to come off, even if you are exercising a lot. Which brings us to the next thing. Duh, Exercising...This is a must especially if you need to a lot of weight. Get at least 30 mins of some good hardcore exercising. Do some cardio, in the long run, it s good for the heart.However, I find the most hardest part of losing weight/keeping it off, in my diet. It s so hard to keep your fingers out of the cookie jar or those chocolate goodies. I ve found a great addition to help any one out, it s a natural weight loss supplement called Proactol. Now don t get all crazy on me and say diet pills don t work. That is true, but not in this case. This one isn t meant to burn pounds while you sit on the couch. It s an appetite suppressant, along with being a fat binder. I saved money on the pills at theweightlossplace dot com along with getting some good info. It basically makes those fingers not go towards the cookie jar. For me it s the best pill I ve tried and I ve tried cupboards full. Now this doesn t mean you have to follow my foot steps but I ve successfully lost roughly 70 pounds and keeping it off til this day.Well good luck and remember what I said, Dedicate.
avoid all sugars, even artificial sweeteners ( anything drink that tastes sweet, but has no sugars will have these) Drink water, if u dont like it just get used to it. jogging is great for fat lossdont be fooled by things that say low fat or reduced fat the fat u eat doesnt make u gain body fat.
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