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��
Hey i hope this helps and I am sure you will definitley fit into that bikini doing this:- 6small meals a day (eating fruits,salads,vegtables,etc.)-ab ecersises every other night-60 laps in a pool plus regular swimming-drink lots of waterdoing this i would recomend eating a candy bar every now and then but not everyday maybe once a week or so. I hope this will help you lots!
I know this sounds simplistic, and I know some people have more trouble than others, but I find two things help. Only eat at designated times. If you must eat between meals, then limit yourself to foods heavy in water, e.g. a piece of fruit. Sometimes, where I work, the boss will bring a lot of food in, and I will see people who probably just finished a good breakfast eating bagels, sweets, etc. It takes a lot of self control, but I simply don t do it. People derive satisfaction from eating, but there is a certain satisfaction from controlling oneself, tooAlso, I find with myself that hunger is in some ways like dealing with a mosquito bite. If I can resist the urge to eat, especially when I know I have had enough, I find that after a while my urge to eat is diminished. Since, in our evolution, fat was essential to our existence, as long periods of time might pass in which we did not get adequate food, it is sometimes hard to stop, since that was once something that would benefit our survivalAs an aside, I have often pondered the absurdity of our existence. In one part of the world, people are dying from excess, and in anther dying from insufficient food. Knowing that people are starving in various parts of the world doesn t make it any easier to control one s appetite , but it is rather amazing, in my opinion
to be honest the real way to lose weight is to stop eating as much. im not kidding, drink alot of water. that whole 5 or 6 meals a day is bull ****. i know i have done this and it works. if you want to eat, eat only three meals a day max, no more and if possible only eat peanut butter on bread for protein
Cutting down on carbs helps a lot
cutting down on carbs is a good idea, i would also look towards doing some running or another form of acrdio, just to work off alittle extra alittle faster.xx
