Healthy weight loss tips * Take one pound at a time Don��t get overwhelmed by how much weight you need to lose. Try to remember that losing 15 pounds in two weeks is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 3-4 pounds per week. One pound of weight is equivalent to 3500 calories. * Set Reachable Goals For instance, if you know you need to get more exercise, begin with a manageable goal of, say, walking 10 minutes a day that you know you can achieve. Then build your self-esteem by achieving the small goals you set yourself. The same logic applies for losing weight. * Stay off the scales Don��t get discouraged when your progress seems to be slow according to your bathroom scales. They do not provide a true measure of what is going on with the body. If exercise levels are adequate (5-7 days a week), you may be putting on muscle but losing fat, thus losing inches even if you are not losing pounds. It s always a good idea to do several body measurements to have a second objective way to monitor progress. * Stay focused on being healthy, not thin # Many people become more successful at long term weight loss when their motive changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body s health rather than worrying about foods that will affect your body s weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health. * Fat Free? We ve known for some time that limiting high fat foods in the diet can be helpful with weight loss. That s because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not. * Drink plenty of water Drink eight glasses a day. Water is a natural appetite-suppressant. Nettle tea is a great weight-loss tea as it supports metabolism and has diuretic properties. * Reward yourself # Each time you reach a goal, such as losing 5 pounds, reward yourself with a gift or a massage. * Seek help if you need it # A big key in long term weight control comes from receiving encouragement and support from others. Find a friend to lose weight with or you can check to see if groups such as Weight Watchers, or eDiets offer programs and resources in your area by clicking the links. You may also wish to check with your local hospital to see if their registered dietician conducts group weight loss programs. * Watch your portions With the advent of supersize meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a plate cleaner even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed. * Eat your food slowly Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That s because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy your food.
walk everywhere you can, buy a bag of apples so you don t eat unhealthy snacks, your doing good by going to a gym, thats the best thing you can do
I am horrible at diets but this is what I did when I needed to lose 60 pounds after the birth of my son...Breakfast: whole milk yogurt with grape-nutsLunch: broth based soup (no cream) and crackers or dry toastDinner:half portion entree with pasta or potatoes on the side...small salad with no dressing...vegetable.Now you can mix this up...say you re craving waffles...have the waffles for breakfast with honey or fresh fruit, a glass of whole milk, side of bacon or ham...that would be your big meal of the day so supper would be just a salad on that day.Sometimes I have the soup for dinner and the half entree with additions for lunch.I was able to lose 10 pounds a month doing this with exercise. So it took me 6 months to get back to my pre-pregnancy weight. Once you get to where you want to be you can modify your diet to include more snack type items and a bigger entree but be careful or you will start gaining again.
Hi Try this simple plan it worked for me so here goes,If you are serious about losing weight, the calories in the food you eat should be less than the energy you use. You will have to increase your metabolic rate now, and plan your diet carefully.Formulate your own weight loss plan and you will lose weight faster. More details available at http://tinyurl.com/m7ckxGood luck
i think theres mostly americans here. id convert your height and weight
yikes.convert please to pounds and inches !!!!!one kilo equals 2.2 pounds, right?
You do not need to diet just continue the excersise may want to walk 1or 2 miles everyday or every other day while you are walking swing your arms walk fast until you sweat brisk walking and no eating after 7pm be sure to have breakfast every morning important not to skip meals and eat small meals every 2-4 hours the older we get our metabolism slows down for some person. fat is stored up when we skip meals leaving the body to store fat this is how we gain weight, when you eat small meals 2-4 hours each day this along with regular excersise speeds up the metabolism which makes us loose the weight, Many people think by going all day with out food this will help them lose weight (wrong) But it will help them to gain. Do this cut back on the sweets breads and drink PLENTY OF WATER you will see a major differance, Whatever you do do in moderation sweets are fine just a small portion, wheat bread is best, Try Grits for breakface small portion of Rice or Oatmill is great, as a snack try those cheez sticks monzeralla the best pickles turkey as a cold cut SUB-WAY the Best. Go to the cereal section of your grocery store Kellogs has a GREAT Tasting cereal known as Antioxents Cruch and a Maple/Brown Sugar ceareal that is good for weight lost and high blood pressure ect. GOOD LUCK and remember to Brush your teeth after EVERY MEAL after anything you EAT this makes you less likely to be HUNGRY. TAKE CARE, I to am trying to KEEP THE WEIGHT OFF.
ya ok
