Keep yourself occupied with somethings and don t think of food.
9 WAYS TO REDUCE WEIGHT WITHOUT EATING LESS( ! ) Don t starve yourself.Lowering your calorie intake will make your body reduce the rate at which it changes calories into energy. In other words, reducing calorie intake slows down your metabolism and holds onto your fat. Starving yourself will actually make it harder for you to lose weight. Food is fuel or energy and when you skip meals, you are not working on energy hat can be burned off. As a defense mechanism, your body clings to calories and slows down your weight loss.(2) Get a breakfast boost.Connie Dickman, a registered dietician and nutritionist advises not to skip breakfast. According to her, breakfast gives you energy so that you are not starving as the day go on. When you skip breakfast, you become so hungry that you eat more than you should or eat the wrong foods.(3) Eat complex carbohydrates.Practice eating complex carbohydrates rather than simple carbohydrates. Simple carbohydrates are found in food such as candy, cereal, softdrinks and ice cream. They are easily absorbed by the body and they stick to the ribs, according to weight loss specialist Dr. Daisy Merey. Simple carbohydrates have a tendency to make you store more fat.On the other hand, complex carbohydrates which are found in pastas, potatoes, beans, whole grains, vegetables and fruits contain good calories that are easily burned.. In switching from a meat-based diet to the one tat is starch-based, you get the same amount of food with only 25% of the calories, says John McDougall, M.D., Director of the McDougall Program at St. Helena Hospital.Eat more fruits and vegetables, which are high in complex carbohydrates. You will eat more, but you will lose more, because the feeling of fullness will hinder you from eating high-fat foods that make you gain weight.(4) Eat Fiber. Kristine Clark, the Director of Sports Nutrition at Penn State University says that eating high-fiber foods can help people keep their weight under control. Because foods hat are rich in fiber help people to slow down their eating and foods that are high in fiber contain less fat and sugar.According to Nutrition experts, one should eat 20 to 35 grams of dietary fiber a day. There are two kinds of fiber in foods. The soluble and the insoluble fibers. Soluble fibers are those that dissolve and thicken in water. Foods that contain soluble fibers include broccoli, zucchini, barley, oat bran, beans and citrus fruits.Insoluble fibers include skins of fruits and vegetables and the external coatings of wheat kernel.Fiber is an essential ingredient in one s diet because the insoluble form prevents constipation. Studies revealed that the soluble fibers play an important role in reducing cholesterol.(5) Drink water.Water helps the body break down fat and process waste according to Dr. Denise Bruner, a Virginia bariatrician, describing how water as part of her diet, helped her to shed 62 pounds. One should drink eight eight-ounce glasses of water a day.(6) Exercise and be active in household work.T o exercise is one of the best ways to maintain your weight down. Exercise helps you to burn calories. According to Franca Alphin, Nutrition Director at Duke University Diet and Fitness Center in North Carolina, You can lose weight without exercising, but you won t maintain the weight loss. Exercise may not be a major player in weight loss, but it is the number one player in preventing weight gain, says Jack H. Gilmore, Ph. D.Inactivity burns fewer calories each day, which are stored as fat. Daniel Kosich, Ph. D., the author of Get Real: A Personal Guide to Real-Life Weight Management and an advisor to Jane Fonda Workouts, says regular activity is a critical part of successful weight loss. It doesn t have to be a strenuous workout. You can burn calories just by doing ordinary chores such as gardening and housework. Pushing a mop or vacuum across the floor increases your heart rate and creates resistance , says Barbara Baldwin, Information Services Director for the American Running and Fitness Association in Maryland. Raking leaves, stroveling snow, sanding, painting and waxing the car are calorie burners. According to Laura Gladwin, California-based exercise physiologist, gardening is a great exercise because weeding, pruning and planting require bending and stretching. You will burn 1,000 calories by doing three-and-a-half hours of garden or yard work in a week, she says.Ellen F., a crafter in Coral Springs, Fl, found out that dieting wasn t enough to help her shed 20 pounds of excess weight.. She joined a low-impact aerobics class at her community center. By doing aerobics excercises for an hour, three times a week, she lost 20 pounds much quicker than simply dieting.Walking is one of the healthiest, easiest and cheapest form of exercise. Stroll briskly through a park or around your neighborhood. Walking will be more pleasurable if you do it with a friend..Suzanne Rossa, an exercise physiologist at Good Samaritan Health and Wellness Center in West Palm Beach Florida says, Aerobics excercises improves your circulation , increases blood flow,allow you to have a better blood pressure and decreases the amount of fatty substances in your bloodstream. (7) Build muscle.Tufts University studies revealed that strength training - the kind that builds muscle will raise your metabolic rate, which enable you to burn calories. Strength training does not always follow that your muscles will grow bigger but they will certainly grow stronger.Daniel Kosich in his book, A Personal Guide to Real Life Weight Management says, when you make muscles stronger, they burn more calories. That means that for each pound of muscle you build with strength excercises, you burn 20 to 30 calories a day from your resting energy output or about 7,300 calories a year. You can strength train by using machines and free weights such as barbells.(8) Follow the Pyramid.The American Diatetic Association recommends a food guide pyramid that serves as a general list of healthful foods that must be eaten daily. The pyramid has four levels. The top of the pyramid is the smallest part , represents fats, oils and sweets. This group includes salad dressings, butter, ice cream, softdrinks, candies and desserts and foods that has very little nutritional value and can make your calories add up to.At level two of the pyramid are the milk, yogurt, cheese group, meat, poultry, fish, dry beans, eggs and nuts. These foods provide you with protein, calcium, iron and zinc.. ADA recommends two to three servings daily of this group.The third level represents the vegetable and fruit groups, which are good sources of vitamins, minerals and fiber. ADA recommends three to five servings daily of this group.At the base of the pyramid are the bread, cereal, rice and pasta. ADA recommends 6 to 11 servings of this group. These foods are source of fiber, carbohydrates, vitamins and minerals(9) Stop taking the following food.ALCOHOL : a 12-ounce can or bottle of beer contains 150 calories. An Alcoholic beverage can add 100 to 200 calories to your meal.Alcohol is stored in the liver as fat.COCONUT : An ounce of raw coconut contains 100 calories, around 77% Of which is saturated fat.CHOCOLATE, CANDY, COOKIES :They are full of simple carbohydrates, which means they areHigh in sugar and fats. The main fat in chocolate is cocoa butter which is approximately 60% saturated fat.WHOLE MILK : SWITCH TO SKIM MILKWhole milk has high content of fat.SUGAR : Softdrinks has very high sugar content.MARGARINES : Contain hydrogenated vegetable oils.This article is an excerpt from the book : EAT MORE, LOSE MORE.this really helped me!!! BEST OF LUCK
Drink a lot of water before you eat or when you feel like eating. If your not use to running, trying walking to get in the mode of it, then mix it up run and walk. OR you could try swimming, not relaxing in the pool though. Brush your teeth immediately after you eat, to eliminate those extra urges 2-3 hrs. later. Need more help just reply in your question.
Have your goal in mind.. make a plan and stick to it!The best is to do your excercise routine early in the morning...that way you get it out of your way and you are fresh and alert for your day!I wake up 5:30 AM and go to gym Monday-Friday... At night you are too tired and tend to want to flake.Maybe plan to do some Aerobics... 1 mile run? Speed walk? Whatever you want! Just get out there!Good Luck!
Check out this page: http://www.mahalo.com/How_to_lose_weightMy colleague wrote it; it has great weight loss tips.Realizing you need to address diet and exercise gives you a head start for your goals! Best of luck.
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Eat balance healthy foods like like taking a cereals and milk at breakfast, a cup of rice and fish at lunch, fruits and salad in dinner. exercise can also help or have some sports. practice having 10,000 steps daily.
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Here s a good diet plan... Breakfast: Flax seed hot cereal (www.nettrition.com) and some strawberries, Glass of Milk or SoymilkLunch: Large veggie salad with grilled chicken and dressing of choiceSnack: Fruit or veggies of your choiceDinner: Baked fish and brown rice with steamed broccolliAlso, don t forget to exercise and drink lots of water!!As far as exercise goes, I don t really know what your tolerence level is. Do things you enjoy... go for a walk or jog, do yoga or pilates, play sports, Do sit-ups in the morning, Find a great fitness dance video like one called Hip Hop Abs ... just get active!!!
Well First Off U Should Know That Losing Weight(However Much) Is Hard So U Gotta Be Persistent Determined Because U Can Get Real Discouraged Easily When U Don t See The Weight Drop Off Drastically.1) Drink All Water Low Calorie Drinks Such As Propel, Gatorade, Powerade, Thinks As Such. Don t Get Hundreds Of Calories Just By Liquid Intake. 2)Cut Out The Majority Of Sweets Or Salty Things That You Don t Need Because I Know Healthy Stuff Is A Little Pricey May Not Be In Your Budget So If You Have To Eat Salty Foods Or Things As Such Don t Eat Large Quantities Of It. Basically If It s Not Something That If I Don t Eat This Than It s Not No Other Option Than Do It But Not If Neccesary Like A Twix( Not Neccesary)3) Burn More Than U Consume. Since U Would Need To Burn Thirty-Five Hundred(3500) Calories 2 Lose A Pound. I Would Suggest 500 Calories a Day Which Is 1 Pound A Week(I Know It Seems Like A Little But It s Just The Statistics).But U Could Lose 20 To 30 Pounds A Month( I Know A Lot Of People That Have) Depending On How Fast You Lose Weight How Hard You Train.4) To Lose Weight U Could Go Outside Run, Stay Inside Do Crunches, Pushups, Run In Place, Etc. . It s Numorous Things U Could Do But U Would Know What U Wanna Do Better Than Anybody. Just Pick Your Hobbies Whether It Be Anything From Boxing To Jump Roping . Because If You Just Go Running Or Something Don t Have Somebody To Do It With Or Have An Mp3 Or Something You Will Get Bored Or Something Not Want To Do It Anymore. Whatever It Is Just Make Sure Your Moving Burning Calories5) Last Of All Maybe Every Once A Month If You See Good Progress Eat An Item Or 2 That U Enjoy Because If You Just Eat Healthy Nothing You Enjoy You ll Want To Stop So Indulge In An Item You Like Every Once or Twice A Month But Don t Get Carried Away Destroy All Your Good ProgressGOOD LUCK
