aside from the obvious eating right, and exercise, you have to know what that is to do it.whole grains (pasta, cereal, bread) i eat shredded wheat n bran with non fat milk, its the healthiest breakfast option i have found. whole grain pasta is good with newmans own marinara sauce, it tastes good and is healthy.fruits (plums, mango, kiwi, apples, grapes) make it fun and get new fruit that tastes good.veggies (avocado, tomato) pack these on a sandwich (no cheese it has refined carbs and a lot of saturated fat). i get cans of veggies so if i am feeling like eating something bad i open up the can of veggies and eat it real quick and i just ate something good instead of something bad and im not hungry anymore. lean meats and fish (chicken, turkey, salmon, tuna) not fried, no skin.dairy (nonfat milk, nonfat cottage cheese) dairy can be tricky because if you re not careful you can consume a lot of saturated fats. eggs for example contain a lot of saturated fats and cholesterol in the yolk. i will just cook the white part and make a sandwich out of it.you are supposed to get 32g of dietary fiber a day and along with protein is essential for weight loss. on like a box of shredded wheat n bran it will say there is 8g per serving, look above that where it says servings per container for example if it said 2, there would be 16g in the whole box (theres more im just making an example). also look for low sugars, unless it is fruit you probably don t want foods high in sugar. be careful of too much sodium as well. and most of off saturated fats. some fats are good and healthy, monosaturated fats, and polyunsaturated fats are good for you, however like anything else you dont want to overdo it.also exercise and drink 64oz of water a day, is the recommended intake of an active person. make exercise fun, go swimming, skateboarding, play basketball, go to the gym. resistance training (weight lifting is the best for losing weight) because for every pound of muscle you gain that pound of muscle eats 50 more calories a day just to stay alive, without doing anything.i personally eat extremely healthy 5 days a week and on the weekends i do whatever i want, and i exercise 4-5 days a week. some people choose to eat sparingly bad throughout the week but mostly good while exercising. whatever works for you.im majoring in nutrition so if you have any more questions please e mail me.
Here you go: This is from my own experience and what has worked for me. I have laid it all out for you so that others may have the success I have.The perfect way to loose weight and monitor your progress is to use a calorie counter on a daily basis while you diet.Energy In/Energy OutFood Intake: 1,200 Per DayOne Pound equals 3,500 CaloriesTo loose one pound per day, You need to burn your food intake plus your one pound of fat1,200 (intake) + 3,500 (Outtake) = 4,700 Calories BurnYou must burn at least 4,700 Calories everyday to loose one pound at least. It is very easy to go up and beyond 4,700 calories each day.Best way to do this is to track your progress on a calorie counter monitor watch. If you do it by the numbers you can loose the weight. It is just a matter of changing the way you think about weight loss.Once you start wearing your calorie counter you can see the numbers increase and you fill find yourself doing extra things in your day, like tapping your foot while waiting at the light in your car, chewing gum, singing out loud and so on onto of your workout routines. You begin to see that everything you do in your day contributes to the overall numbers needed to loose that pound.Water Intake/Less StorageMost people do not get enough water in their system. Water is your body s principal chemical component, comprising, on average, 60 to 80 percent of your weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.Lack of water can lead to dehydration, a condition that occurs when you don t have enough water in your body to carry out normal functions. To determine if you are getting enough water use this simple formula.. Take your weight, for example 150 pounds and divide by 2. Take your answer which is 75 lbs and change it to ounces, in this case 75 ounces. That is how many ounces of water you need a day. Your body performs mostly on water. If you make sure you get enough water everyday your body will perform at top notch and your body will no longer have the cravings of junk food. You will have a better performing body system to help you work out and feel better thru out your day.Good FoodMy favorite things to eat:Avocado WrapsSimple: Low Carb Tortilla, Half Avocado sliced, alpha sprouts, lettuce, soy bacon...Just wrap it up and eat. You can vary the things you put inside so long as you keep it to approx 4 or 5 items. You want to make sure they are fresh, low calorie and filling. Avocado and mushrooms can replace meats in your meal and still have great taste.Special K Cereals are fantastic. They have that sweetness that one craves and is so good for you. Calories are low. Great for even just dinner.First thing in the morning...A Glass of Chocolate Milk. Yup!! Chocolate Milk. We all crave that got to have item in the morning. Milk is the best thing you can have for yourself while working out. The chocolate (and you can use Carnation Instant Milk for this but I simply use Nestle dry mix) will give you that sweet snack that you need. If you give your body a little bit of it and its in a control way, you will not crave sweets and junk the rest of the day.Lean CuisinesFantastic food! Each meal is approx 180 t0 380 calories per box. So think about your calories. 1,200...You can still have several of these meals a day and still be under your intake requirements. It��s all about the numbers and watching what you take in and what you burn out. And you know what..If you go over your 1,200 mark for food intake...that��s okay...you simple up your total calories burned for the day by what you took it. So long as you burn off the over all calories to be more than your food intake. Just make sure you stick too it so you can reach your weight loss goals.Fruits and VeggiesAll you want on the schedule listed below. Bananas are my favorite. They are very filling and can make a meal all on their own.____VitaminsMy favorite is ONE A DAY WITH ENERGY...I am in love with this vitamin because I am just like everyone else who loves those quick fix energy drinks. But what people do not realize is that energy drinks can contain 120 to 440 calories in just ONE Can. If you think about it..That is HALF of your allowed calories for food intake. The best alternative I have found is One a day with energy vitamin. Easy to spot, it is packaged in a green label bottle. Just One vitamin a day will give you as much energy as approx. 1 1/2 cans of red bull...WITHOUT the calorie intake. WoW..now your making progress already because you have made more room in your intake calories for actual healthy food._____Soda/CarbonationCarbonation is terrible for your system because it bloats your stomach. And when your stomach bloats, your jeans just don t fit. You can drop one pant size simply by NOT drinking any carbonated drinks all together..Take away the bloat and you have instantly just made it one pant size lower. Besides, Sodas dehydrate you and with that One a Day Vitamin, you won t need the Caffeine in the soda and it will also cut out those extra calories that you don t need.So remove that soda and the energy drinks and just think how much calories you just instantly removed from your daily intake. I normally consume what...four sodas and two energy drinks in one day...that is a total of .... 900 calories. Of what??? Nothing...Those are horrible calories and calories that can be replaced by food which will fuel your body for your day and your workouts.____Your BodyYour body is like a computer. You must program your body to do what it is suppose to do so it won t crash and leave you with a virus. Your stomach is only the size of your fist. So think about it right now, Look at your hand and close your fist. Not very big is it. That is how much food you actually ONLY need to eat, each time you eat for every meal. If you eat anything more than that, you will stretch out your stomach which causes overeating and overweight.What you need to do is eat every three hours, approx 5 to 7 times everyday around the same time. If you are always giving your body healthy and better food choices (the size of your fist) every three hours, your body will know you are giving it food. It will use that food properly. It will not go into starvation mode or store food away for later because it knows...it will get more in three hours. So what does your body do...it flushes everything out of your system because it doesn t need it.. Now it knows...you wont forget about it and that food is on its way.____Walking BuddyThis is the best thing especially for woman. Get a walking buddy. One hour everyday. Just think about how much talking, venting and laughing two woman can do together while walking and yup, you guessed it...it just burns more calories and reduces your stress. You now are more relaxed because you can talk and free yourself of whatever is frustrating you while getting into shape.:By: My own experience/rivasj27
it s not healthy losing 5 kgs a week , ur max must be 1.5-2 kgs a week , u can excercise more and eat less , thats the best advice i can give , excercise each day for about 1/2 hour and during like instead of taking the elivator take the stairs and such , and eat less, dont eat 3 hours b4 u go to bed , Good luck
walk, walk, walk....
You can definitely lose 3-5kg in 2 weeks without major health hazards. The problem with speedy weight loss though is that you ll probably put it all back on pretty quickly.Start moving straight away. Put on your sneakers and go power walking every day. Find some hills if you can (don t overdo it to start with though, otherwise you ll be sore and/or injured). Pump your arms and get puffed out.Cut any extra sugar out of your diet, and any refined carbs. So no sweets, biscuits, sugar in coffee, white bread, white rice or white pasta... etc etc.Include protein with every meal to fill you up - tuna in springwater and lean chicken breasts are good choices.Reduce your fat intake, so cut out butter, cheese full fat dairy. Go for fat-free yoghurt instead.Watch your portion sizes - it s better to eat small meals 5-6 times a day.Drink heaps heaps of water, and if you feel the urge to snack, eat raw veggies like carrots, celery, snow peas. Instead of drinking juice, eat the fruit.DON T starve yourself, because you re likely to snap and eat a mountain of chocolate. SOmething really important to remember is that if you lose weight by starving yourself not exercising, you will lose muscle as well as fat. When you gain the weight back, you gain fat, but not the muscle you lost. So even though you might be back at your starting weight, you re actually FATTER than you were before. So keeping your muscle mass is very important - muscle gives you a faster metabolism, which means your body will burn more calories, even at rest.Good luck, but please keep in mind that the healthiest way to permanent weight loss is by doing it slowly, and making changes to your lifestyle which you can keep up for the rest of your life xx
chat to me about weight loss urloveday@yahoo.com
Eat Less. Do More! It is not possible to lose more than a couple of pounds of FAT in one week. Any other associated weight loss will incur the wasting of vital lean body mass. It is possible to lose weight and be even fatter than you were before you embarked on any ill conceived weight loss program.
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only determination to loose weight helps, you try anything exercises ,yoga combination help a lot but only if you are determine in doing it.
