Weight loss is an overall process. You need to think about many factors. 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. 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��
Do a detox 60-90 % raw food diet. this will get all toxins out and increase fat loss and after a week your energy should increase. mix your workouts up to twice dailyThe weight workout should be done as different groups on different days.go to yoga journal.com sample of exercise and diet:am: breathing techniques for 10 minutesmeditate for 10 minutessun salutations 4 roundsdrink fresh lemon squeezed with 4 ounces warm water.(this acts as a natural laxative and helps detox)1 apple 2 tspns natural peanut butter30 minutes later Cardio run/walk* make sure to use heartrate monitor and work at 65-80%walk at brisk pace (10 minutes)run 2 minutes jog 2 minutes repeat 5 x (10 minutes)jog 5 minutes walk 5 minutes repeat 2 x(20 minutes)run 2 minutes jog 2 minutes repeat 5 x (10 minutes)jog 5 minutes walk 5 minutes (10 minutes)meal 2salad2 cups spinach, 1 tomatoe chopped, 1 cup cucumber,1/4 cup onion1/4 cup humus w/ carrots and celery stickslowfat dressing your choice2 hours later 4 rounds of sun salutationsmeal 3 lentinal soup 1 cup 1/4 wedge of red cabbagemeal 4 1/4 cup walnuts10 grapes* exercise 2 hours after meal 4 or 2 hours after meal 5meal 5 steamed brocoli1 baked sweet potatoe with cinnamon4-6 ounces broiled oily fish Afternoon early Evening:weights 12 sets per body part10-12 reps Hypertrophy workout keep great posture and correct techniquesgroups:1.chest, shoulders, triceps, abs2. back, biceps, waist obliques 3. legs, butt, calfs, low backcardio 30 minutes at 75%stretch 2-5 minutes per body part worked and remaining body 5 minutespm yogahip openers and legs up the wall a gentle inversionadd deep breathingdo this for 30 days and your body will change
you will not be able to lose that amount in that time. Be reasonable. You will need to cut your portions in half and get yourself going on a practical excercise routine ( 3 mile run, 1 hour gym, weight lifting ) You will be setting yourself up for success in doing so.I congratulate you on your decision to join the army!Good luck to you, and stay strong!!
go to the sauna every day. do 4 or 5 sets of 10 minutes while swimming a few laps in between each set. it may be harsh, but put on some sweats a few sweaters and a hoody and do push ups or sit up to speed it up. also drink a **** load of water so you have something to sweat out
do cardiovascular exercises if possible with a trainer1] do spot jumps [100 times]2] do side jumps [100 times]3] jog in the same place or cover some targeted distance daily4] eat foods that are low in carbohydrates eat - wheat fruits vegetables nuts don t eat - rice and other steamed foodthe exercises will take pain in the 1st week upper and lower back pain will be there for relieving that stand on your legs keep your knees straight and try to touch your toes by bending slowly hold the position for few seconds and then relax dont give upppppppall the best
If you lose that much weight so quickly, you will become sick and weak. Probably the most you can lose without fasting is about 10 pounds. But if you tone your body, you will look like you lost even more weight.
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