I walk three miles daily tween late April and Oct. The rest of the year, we re locked in by snow or ice: the sidewalks aren t plowed (budget cut-backs), the snowbanks extend to the edges of the roads. There s no gym within 20 miles. I ve no garage or basement for skipping rope, running in place, etc. What to do?
Losing weight is a simple equation: if you burn more calories than you eat, the weight will come off. Start off by estimating how many calories you burn each day using the daily calorie needs calculator http://calorieneedscalculator.com This will give you an idea of how many calories to eat. Healthy weight loss is 1-2 pounds per week. To lose 1 pound per week you need to create a calorie deficit (burn more than you eat) of 500 calories per day. To lose 2 pounds a week, you have to double the deficit to 1000 calories per day. You can achieve this by eating less, exercising more or a combination of both.Beginner s Guide to Dieting - http://straightdiet.comif you have time also read this aah...just forget about what all say...like go on diet.... eat less food bla bla bla!!! just try out the world s best solution that is Eat more,lose more!!!haha i am not joking..try this out!!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. AnAlcoholic 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 cocoabutter 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.
Hi there,I think you might be getting a little mixed up with what you want exactly. You say that you want to lose weight but that means you might want to get rid of some muscle too. You then say that you d like to shape (I d call it tone) your body a little which implies you want to build some muscle. I m not trying to pick at your question - I just want to clarify the point for you.To answer it in the best way, I am going to look at it as if you want to get rid of fat AND build muscle at the same time. If you re looking to trim and tone your body, and espectially because you suggest you are not that overweight, I would suggest you start performing more intensive aerobic exercises such as jogging. I wouldn t think you need to change the whole way you eat or go on a diet because if you re wanting to build muscles - it s better to do it all with exercise.Exercises like jogging won t exactly build your muscles on your stomach but they will help reduce the extra fat around there. Depending on how fit you are, you should go on daily or bi-daily jogs of around a mile. To build muscles, you should concentrate on anaerobic exercises such as sit-ups to help build muscles.These muscle-building exercises will give your muscles the toning and training they need to grow and become more prominent. To start to see a real difference with sit-ups, you should be looking to do no more than 100 every day (more than that will often hurt your muscles).If you stick to doing those two forms of exercise - jogging and sit-ups, you should see real improvements in a week or two. Remember, you should do them as often as you can (I.E every single day).Hope this helps?http://blog.360.yahoo.com/blog-PrVWXRM9dLUFol6cuU5ZQT5xhzSoSw--?cq=1
I found this on this website. There are more tips and info.# Here are my ten top tips to tip the scales your way: CREATE YOUR OWN VIRTUAL REALITY.# EAT NUTRITIOUS WHOLE FOODS.# ELIMINATE HIGH GLYCEMIC FOODS.# DRINK PLENTY OF PURE LIQUIDS.# MOVE YOUR BODY. BUILD MUSCLE.# INCREASE HIGH FIBER FOODS.# CUT OUT BAD FATS, ADD GOOD ONES.# ENJOY DOING IT YOUR WAY.# HAVE A SIMPLE ORGANIZED PLAN.# FORGIVE YOURSELF AND MOVE ON.Go to: http://weight-loss-fast.info/index.php?option=com_content task=view id=83 Itemid=62Please enjoy it!
