Weight loss is an overall process and there are no magic answers. Pay no attention to weight loss supplements and pills and all the latest fads. You need to think about many factors but most of them are related to issues we ve known about for a very long time. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.Make a few additional small changes - walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can t get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one. In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy. Make your portion sizes smaller. Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don t. About quarter of your plate of food should be protein and at least half of it should be veggies. Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day. Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body. Vary your routines. Don t eat the same number of calories every day (vary your calories from 1400 a day to 1900 or 2000 some days), eat a variety of foods, and do different kinds and amounts of exercise. You will lose weight much more efficiently if you mix things up from time to time so that your body doesn t adjust to any one routine.An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.http://www.nutrawatch.com/http://www.caloriesperhour.com/http://www.helpguide.org/life/healthy_ea��http://www.wikihow.com/Lose-Weight-the-H��http://weightloss.about.com/cs/fitness/a��http://www.webmd.com/fitness-exercise/fe��
You don t need to buy fixed diets to lose weight. Here s a suggestion:Eat a healthy breakfast and don��t skip it. Eating a healthy breakfast would jump-start your day, give you energy and can help you eat in moderation at lunch and dinner. A high-fiber(like oatmeal), low-fat breakfast may make a major contribution to a total reduced food intake for the day.Losing weight is simply a matter of limiting calories consumed and burning off more calories with exercise(at least 30 minutes a day) and daily activities. To lose weight, it helps to know how many calories you are consuming in a day.Also, eating more of Negative Calorie Foods is great way to lose weight.Check out http://loseweightsite.net It has an article on Negative Calorie Foods To monitor your calorie consumption and daily activity, http://www.mypyramidtracker.gov
Hi!Reading about the Fat Loss 4 Idiots Diet makes you wonder if they might not be on to something. The way the diet works is different than other fad diets that involve cutting out certain types of food like low carbohydrates, low fat or low calorie. Instead it uses calorie shifting foods that you would normally eat, increases the number of times you eat, and changes when you eat certain things for fast fat loss.What is Calorie Shifting?The way calorie shifting works involves tricking the fat hormones that are sent out by the brain. Every time you eat something, your brain sends out fat storing and fat burning hormones, depending on what the item is.The idea is to send more fat burning than fat storing hormones, so that the body does not hold onto the fat for later use. If you keep confusing the metabolism, you will see fast fat loss, as much as 9 pounds in 11 days, that is the first weightloss principle of Fat Loss 4 Idiots Diet.How Does The Metabolism Control Weightloss? This scientific weight control fact about the metabolism and how it works stems from our ancestry as cavemen, when there were famine periods between hunts. The body would store and hold onto fat for survival. The metabolism has not evolved from this self-defense tactic and doesn t realize we can just run to the grocery store and get whatever we want.On restrictive diets, weightloss can plateau when the metabolism thinks it is experiencing a famine period, and it will only burn what is taken in. Even on some of the popular low carbohydrate diets, it is advised to eat pizza for two days when your weight plateaus to get the metabolism going.Why Do Some Weightloss Diets Leave You With No Energy?The only problem with many of these restrictive weightloss diets is the metabolism goes back to only burning what you take in and many people complain about being tired and worn down, when it is mainly the metabolism storing up the energy for later.By eating healthy, nutritious foods that are fat burning, the metabolism burns as much energy as you need. Many people on restrictive weightloss diets will regain the weight when they go back to eating normal foods.What Is The Best Diet For Weightloss?The best weight control diet allows you to eat the foods that you would normally eat, have in your refrigerator and cabinets. By timing when you eat certain foods, how many times a day you eat them, and balancing the types of food, your metabolism will burn what you take in and then some, because it knows you will be feeding it again shortly, instead of starving.Prepackaged fat loss products and frozen dinners are not something you can live on the rest of your live. You need to understand the basics of natural weight control, and Fat Loss 4 Idiots Diet uses the fundamental principles of controlling the metabolism with calorie shifting normal foods you eat every day.Check my source, it might help. It s a diet that works. Good luck!
First, eliminating foods and drinks that you believe may cause you weight gain is disastrous. Slowly reduce the intake of what you eat and drink (eg. if one drinks a lot of sugary drinks, reduce the amount to just four glasses a day for a couple of weeks, then just two glasses a day, then one glass a day, etc). Foods you should reduce in intake is chocolate, sugary drinks, chips, candy, and icecream.Fill up on fruits (grapes, apples), vegetables, and it is okey to have some meat in your diet. Also having moderate intake of bread. But please do not starve yourself!!! Be sure to have lots of fruits and vegetables in your diet. To start off with vegetables, have them as salads.
Some great answers here. In a nutshell, the key to lasting and successful weight loss is to gradually implement lifestyle changes and adopt healthy eating habits. If you eat 500 calories less that you need to maintain your current body weight, you will lose weight, as a rate of about a pound a week.Follow these winning strategies to win at weight loss:1. Develop a plan. Set realistic goals and a target weight based on the optimal weight for your body frame size and height. 2. Identify your eating habits and food abuse triggers by keeping a record of what you eat, how much you eat and when you eat, in a food diary. Over time, you will be able to identify trends, and develop a strategy to deal with problem areas.3. Control your portions. Eat slowly, and watch your portion sizes when serving food.4. Be heart smart. Keep your intake of saturated fats to a minimum and switch to healthy fats, and low fat cooking methods. Fat is dense in calories compared to other food groups.5. Kick the carbohydrate addiction. Opt for low glycemic load, high fibre carbohydrates. Eating refined carbohydrates is addictive and breaking this habit is the secret to sustainable weight loss.6. Eat high protein food. Include high protein food at each meal. This slows down the movement of food from the stomach to the intestine, leaving you feeling full for longer.7. Exercise. The key to permanent weight control is exercise. Include both aerobic exercise and strength training in your fitness program. You can download a free Weight Loss Starter Pack which includes food diary, from my website. See my profile for links.
The key to starting a successful diet plan is to make the changes slowly. You can t go from eating garbage everyday to eating healthy overnight. The changes required to do something like that are huge and should be spread out over a period of time. If you make the changes too quickly, your body won t have time to adjust and you ll probably quit before seeing any results.At first, you shouldn t worry about your calorie count. When you start replacing unhealthy junk with healthy alternatives your calorie count will naturally be reduced because healthy choices are generally lower in calories than unhealthy ones. Start by reducing the amount of junk you eat (chips, cookies, pastries, doughnuts, soda, sugary drinks). Replace unhealthy snacks with nuts, fruits, salads and yogurt.You can then start getting rid of products made from refined flour such as white bread/pasta. Replace these with foods made from 100% whole wheat flour (check the nutrition label). The difference in the two flours is that whole wheat contains more fiber (and vitamins minerals) which slows down the digestion process. This will keep you full for a longer period of time which will help you eat less throughout the day. Other foods that are high in fiber are fruits, vegetables, oats, beans and legumes.Eventually, you will need to start monitoring your calorie intake. Losing weight depends on you eating less than you burn. If you re not losing weight, the problem is that you re either eating too much, exercising too little or a combination of both. If you want a comprehensive and personalized free diet plan and workout routine, visit http://shtrainer.com
Obviously different foods are better than others. But no matter what you eat, if you want to lose weight you should eat early in the day. Eating earlier increases your metabolism. Also, eating late at night (before you go to bed and are inactive for 6-8 hours) can hurt your chances at fat loss. Hope this helps :) Drink water or milk if you feel hungry for a snack...Lots more tips at the website below...
If there is a Curves workout facility in your area it may be something to consider. All of the machines are hydraulic and you get a really good workout in 30 minutes, and the price is pretty reasonable. You can also pump up plain water with some of the single drink straws that you can get at any store. Most of them are just 10 calories. I used to workout and also work for a Curves so that is where my suggestion came from.
Eat lots of fruit and vegetables but lay low on the carbs and saturated fat. Also don t starve yourself and don t skip meals it make you hungrier and then you will eat more the next meal you have. Only have 3 meals and don t snack.while you are at work try lifting weights during spare time like those 3lb one and wear ankle weights to. when you get home put on a tv show and just do squats and lunges they are easy and fast things that will help alot.
